Preparation and training measurements Flashcards
(27 cards)
What are the principles of training?
- specificity
- progression
- overload
- moderation
- reversibility
What is specificity in training?
- training must be geared towards activity demands
- training must be specific to who is doing it
- training must be individual and sport specific
What is progression in training?
- bodies adaption to stress being put on them
- gradual training increase
What is overload in training?
- working the body harder than normal
- can be by increasing frequency, intensity, time or type
What is reversibility in training?
- dropping in fitness after periods of inactivity
- reversibility of adaptions happens very quickly
What is periodisation?
organised division of training into blocks each with a goal and time frame
What is a macro-cycle?
Whole long term training programme typically over the course of a calendar year
What is a meso-cycle?
Mid term training plan or phase often six weeks to 3 months long
What is a micro-cycle?
Short term training plan typically a week to a few weeks in length
What is tapering?
Maintaining performance activity but decreasing volume of training by 1 third to prepare for competition
What is aerobic capacity?
Ability of the body to inspire, transport and utilise oxygen to perform sustained periods of aerobic capacity
What is VO2 max?
Maximum or optimum rate at which the heart, lungs, and muscles can effectively use oxygen during exercise
What is the VO2 max of a trained and untrained performer?
Trained = 40-50ml/Kg/min
Untrained = 90ml/Kg/min
What are the factors affecting VO2 max?
- physiological makeup
- age
- gender
- training
How does physiological makeup affect VO2 max?
VO2 max can be determined by genetics as stronger respiratory muscles, larger heart, SV, CO, RBC numbers and capillaries result in a higher VO2 max
How does age affect VO2 max?
From 20 VO2 max drops 1% each year
efficiency lost by elasticity of heart, blood vessels and lung tissue
How does gender affect VO2 max?
Females have lower VO2 max than males
females have higher body fat, smaller lung volumes and lower haemoglobin levels
How does training affect VO2 max?
Aerobic training increases VO2 max by up to 20%
aerobic training causes long-term adaptions to the heart, lungs and blood
What are the methods of evaluating VO2 max?
- direct gas analysis
- 12 minute cooper run
- NCF multi-stage fitness test
- queens college step test
What is the direct gas analysis and what are the advantages of this test?
Continuous exercise at progressive intensities to exhaustion where a mask collects how much O2 and CO2 is expired and then the results are graphed
- direct quantitative measurement
- accurate and reliable
- sport specific
What are disadvantages of the direct gas analysis?
- maximal test to exhaustion
- not suitable for elderly or those with health problems
- specialist equipment required
What is the 12 minute cooper run and what are the advantages of this test?
Run as far as possible in 12 minutes and calculate comparing to normative data
- good for large groups
-can test yourself - simple/cheap
What are the disadvantages of the 12 minute cooper run?
- only a prediction
- results affected by subjects motivation
- not suitable for elderly or those with health problems
- not sport specific
What is the NCF multistage fitness test and what are the advantages of this test?
20m progressive shuttle run results are compared to standardised data
- good for large groups
- simple/cheap
- published table of VO2 max equivalents
