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A LEVEL PHYSICAL EDUCATION [OCR] > PAPER 1 > PERIODISATION > Flashcards

PAPER 1 > PERIODISATION Flashcards

1
Q

MACROCYCLE

A

1 year period

or however long the season of the sport is

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2
Q

MESOCYCLE

A

6-16 week period

focusing on the bigger more general goals/focuses

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3
Q

MICROCYCLE

A

1-3 week period

the breakdown into sub focuses of an athlete

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4
Q

INDIVIDUAL SESSIONS

A

however often the athlete trains

what will happen within each training session

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5
Q

AEROBIC CAPACITY (VO2)

A
  • VO2 max (L/min)
  • how much oxygen you can use
  • maximum amount of O2 used per minute
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6
Q

AEROBIC CAPACITY

A

> exercise with oxygen
pre-anaerobic
delay OBLA
work harder for longer aerobically

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7
Q

OBLA

A

delay Onset Blood Lactic Acid

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8
Q

VO2 AFFECTING FACTORS (P)

A

physiological factors
> respiratory (big lungs / ^TV / strong muscles / ^F / ^VE/ ^alveoli)
> vascular (thin viscosity / elasticity / ^RBC count / ^Hb)
> cardiac (^size of heart / cardiac hypertrophy / ^SV)
> muscular (type 1 is more aerobic)

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9
Q

VO2 AFFECTING FACTORS (G)

A

gender factors
> females < males
> smaller lungs / women carry more fat

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10
Q

VO2 AFFECTING FACTORS (A)

A

age factors
> 20 (from age) decreases VO2 max
> from age 20, 1% decrease each year
> blood vessels are less elastic

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11
Q

VO2 AFFECTING FACTORS (T)

A

training factors
> improve 10% - 20%
> improves respiratory / vascular / cardiac / muscular

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12
Q

VO2 MAX TESTS

A

> direct gas analysis
cooper 12 minute run
. queens college step test
multi-stage fitness test

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13
Q

DIRECT GAS ANALYSIS

A

treadmill and gas test
> progressive exercise
> athlete must run to their maximum capacity
> measure the O2 and CO2 inhaled and exhaled
> use these measurements to calculate an athletes VO2

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14
Q

DIRECT GAS ANALYSIS ADVANTAGES AND DISADVANTAGES

A

>

  • requires specialist equipment
  • expensive to carry out experiment
  • direct measurements
  • accurate results almost instantly
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15
Q

COOPER 12 MINUTE RUN

A

12 minute continuous run
> running around a 400m track
> aim to run as far as the athlete can in 12 minutes
> measure the total distance run in the 12 minutes

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16
Q

COOPER 12 MINUTE RUN ADVANTAGES AND DISADVANTAGES

A

>

  • must measure the 400m track precisely
  • timing and measurements must be accurate
  • mass participation
  • only required to run
  • easy to explain and simple to understand
  • no equipment is required
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17
Q

QUEENS COLLEGE STEP TEST

A

number of steps on and off a step in a given time
> 41 cm step
> submaximal exercise
> 22 (females) / 24 (males) steps per minute
> 4 step process (up / up / down / down)
> repeat 3 times, over 3 minutes
> measure heart rate for 15 seconds after
> heart rate used to calculate VO2 max (increased)

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18
Q

QUEENS COLLEGE STEP TEST ADVANTAGES AND DISADVANTAGES

A 
> - step must be exactly 41 cm high
> + non exhaustive 
> + submaximal exercise
> + special populations (elderly / at risk - CHD)
> + can be carried out alone
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19
Q

MULTI STAGE FITNESS TEST

A

bleep test
> 20 metre distance of running
> bleeps progressively increase (faster)
> participants must run between the bleeps of the CD
> when unable to keep up with the bleeps the athlete must drop out
> score is then used to calculate VO2 max

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20
Q

MULTI STAGE FITNESS TEST ADVANTAGES AND DISADVANTAGES

A

>

  • faster / speed ?
  • change in direction / agility ?
  • need authorised CD and loud speaker
  • must ensure exactly 20m running track
  • mass participation
  • measures stamina as well as VO2 max
  • easily explained and simple to understand
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21
Q

KARNOVENS PRINCIPLE

A

to calculate maximum heart rate of an athlete

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22
Q

KARNOVENS PRINCIPLE EQUATION

A

maximum heart rate = 220 - age

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23
Q

FUNCTION OF TRAINING FOR AEROBIC CAPACITY

A

> all training is done to delay OBLA
is done so that we can work (harder) for longer
this delays the point where we resort to anaerobic sources

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24
Q

CONTINUOUS TRAINING

A

> submaximal exercise
no rest or break intervals
20+ minutes of exercise
aerobically working muscles
60% - 80% of maximal heart rate (anaerobic training)
long run / cycle / swim / walk / marathon

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25
Q

STRUCTURAL > FUNCTIONAL

[ RESPIRATORY ]

A

> ^ alveoli - ^ surface area for gaseous exchange
^ capilirasation - ^ surface area for gaseous exchange
stronger respiratory muscles - ^ volume of thoratic cavity / ^ depth and rate of breathing / ^ TV / ^ F / ^ VE

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26
Q

STRUCTURAL > FUNCTIONAL

[ SKELETAL ]

A

> ^ glycogen in muscles - ^ aerobic energy available
^ concentration og myglobin - ^ oxygen carrying capacity from hb to mitochondria
^ mitochondria - ^ aerobic respiration
^ percentage of type 1 muscle fibres - fatigue less quickly
type 1 hypertrophy of muscle fibres - ^ aerobic capacity

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27
Q

STRUCTURAL > FUNCTIONAL

[ MUSCULAR ]

A

> stronger connective tissue - less risk of injury

> ^ bone density (stronger bones) - less risk of injury

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28
Q

STRUCTURAL > FUNCTIONAL

[ CARDIOVASCULAR ]

A

> ^ number of capillaries - bring more nutrients / remove waste products
stronger cardiovascular muscles - ^ volume of blood / ^ amount of blood returning to the heart / ^ aerobic capacity / ^ SV / ^Q

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29
Q

PERIODISATION

A

the organised division of training into blocks, each with a goal and time frame

30
Q

TAPERING

A

maintaining the intensity but decreasing the volume of training by one third to prepare for competition

31
Q

PREPARATORY PHASE 1

A

> off season
aerobic training
S & C

32
Q

PREPARATORY PHASE 2

A

> pre season
sport - specific fitness
training volume reduced

33
Q

COMPETITIVE PHASE 3

A

> training load reduces
lower intensity
tactics
game play

34
Q

COMPETITIVE PHASE 4

A

> tapering

> training load gradually reduced

35
Q

TRANSITION PHASE

A

> low intensity

> aerobic

36
Q

VO2 MEASUREMENT

A

millilitres per kilogram per minute

ml/kg/min

37
Q

FOUR AFFECTING FACTORS OF VO2 MAX

A

> physiological factors
age
gender
training

38
Q

PHYSIOLOGICAL FACTORS AFFECTING VO2 MAX

A

> size of lungs / cardiac muscles
size of left ventricle (increasing stroke volume)
capillaraisation (increasing the surface area for gaseous exchange)
slow oxidative muscle fibres
body fat

39
Q

AGE AFFECTING VO2 MAX

A

> VO2 max declines after 20 years
1% per year
lower elasticity in heart / blood vessels

40
Q

GENDER AFFECTING VO2 MAX

A

> females have 15-30% lower VO2 max
females have more body fat
smaller lung volume
lower hb (haemoglobin) levels

41
Q

TRAINING AFFECTING VO2 MAX

A

> aerobic training increases aerobic capacity

> training cause adaptations

42
Q

CAPILLARISATION

A

the formation and development of a network of capillaries to a part of the body
> increased through aerobic training

43
Q

STATIC STRENGTH

A

> against a resistance
no movement
isometric contractions
no muscle length change

44
Q

STATIC STRENGTH EXAMPLE

A

handstand on the floor

45
Q

DYNAMIC STRENGTH

A

> force applied to a resistance
eccentric or concentric
power output - combination of speed and strength

46
Q

DYNAMIC STRENGTH EXAMPLE

A

hop step jump phase in triple jump

47
Q

MAXIMUM STRENGTH

A

> maximal amount of force
singular muscle contraction
one rep max

48
Q

MAXIMUM STRENGTH EXAMPLE

A

olympic weightlifter performing a deadlift

49
Q

EXPLOSIVE STRENGTH

A

> series of rapid muscular contractions
muscle is stretched before concentrically contracting
elastic recoil increased force of contraction

50
Q

EXPLOSIVE STRENGTH EXAMPLE

A

javelin thrower

51
Q

STRENGTH ENDURANCE

A

> sustained repeated muscular contractions
withstand fatigue
extended period of time

52
Q

EXPLOSIVE STRENGTH EXAMPLE

A

wrestling

53
Q

4 AFFECTING FACTORS OF STRENGTH

A

> cross section area
fibre type
gender
age

54
Q

HOW DOES CROSS SECTION AREA AFFECT STRENGTH

A

> greater the section, greater the strength

> 16-30N per cm of muscle cross section

55
Q

HOW DOES FIBRE TYPE AFFECT STRENGTH

A

> FO and FOG = strength

> large number of motor neurons forming large motor units

56
Q

HOW DOES GENDER AFFECT STRENGTH

A

> males have more strength
high muscle mass and cross sectional area
more testosterone

57
Q

HOW DOES AGE AFFECT STRENGTH

A

> females = 16 - 25
males = 18 - 30
efficiency of neuromuscular system and elasticity

58
Q

AVERAGE VERTICAL JUMP SCORE FOR 16 - 19 YEARS OLD

A

> females = 34 - 46 cm

> males = 40 - 49 cm

59
Q

ONE REP MAX TEST

A

measures maximal strength
> specific piece of gym equipment
> increase weight until once rep can only be repeated
> full recovery between reps

60
Q

STRENGTHS OF ONE REP MAX TEST

A

> direct objective measure
easy procedure
most muscle groups can be tested

61
Q

WEAKNESSES OF ONE REP MAX TEST

A

> trial and error = fatigue
good technique required
potential for injury

62
Q

GRIP STRENGTH DYNAMOMETER

A

measures maximal strength
> hold the dynamometer with a straight arm above head
> arm brought down as grip is squeezed

63
Q

STRENGTHS OF GRIP STRENGTH DYNAMOMETER

A

> simple objective measure
cheap
highly reliable

64
Q

WEAKNESSES OF GRIP STRENGTH DYNAMOMETER

A

> only measures forearm

> not sport specific

65
Q

UK ABDOMINAL CURL TEST

A 
measures strength endurance 
> progressive intensity to exhaustion 
> timed to an auto-cue
> stage and sit up 
> number given as result
66
Q

STRENGTH OF UK ABDOMINAL CURL TEST

A

> large groups
simple and cheap
isolates abs
valid and reliable

67
Q

WEAKNESSES OF UK ABDOMINAL CURL TEST

A

> good technique required
strain on lower spine
limited to subject motivation
not sport specific

68
Q

SIMPLE TERM FOR UK ABDOMINAL CURL TEST

A

sit up test (maximal)

69
Q

VERTICAL JUMP TEST

A

measures explosive strength
> wall mounted vertical jump board
> highest point reached with arms outstretched recorded
> difference between resting and jumping score

70
Q

STRENGTHS OF VERTICAL JUMP TEST

A

> easy
minimal equipment
administered by pp

71
Q

WEAKNESSES OF VERTICAL JUMP TEST

A

> not isolated to one muscle group

> isolated to legs

A LEVEL PHYSICAL EDUCATION [OCR] (15 decks)

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