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PE paper 1 > Preparation and training methods > Flashcards

Preparation and training methods Flashcards

1.2b content

1
Q

What are the 3 main things to include in a training programme

A
  1. Evaluation test
  2. Warm up
  3. Cool-down
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2
Q

What are the 5 principles of training

A
  1. Specificity
  • specific to the individual and the sport/activity
  • training has to be specific to who is doing it, age, ability and fitness level
  1. Progression
  • training should gradually increase overtime
  1. Variance
  • a variety of different training is essential for keeping up concentration and commitment
  1. Moderation
  • athletes shouldn’t overload too much as this can cause overuse injuries
  1. Reversibility
  • fitness levels will quickly drop if training stop
  • it is vital training programs avoid long periods of inactivity
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3
Q

Define the term periodisation

A

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

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4
Q

What are the 3 goals of periodisation

A
  1. Reaching physiological peak at the correct time
  2. Avoiding injury and burnout
  3. Structured training to give realistic and achievable gaols
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5
Q

State and describe the 3 cycles

A
  1. A macro-cycle = whole training programme typically over the course of a calendar year. Aims to achieve long term goals
  2. A meso-cycle = a phase in training often about a month of 6 weeks long. Aims to achieve mid term goals
  3. A micro-cycle = typically a week. Aims to achieve short term goals
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6
Q

State the 5 phases of training and when + what happens within each one

A
  1. Preparatory phase 1 = off season. General conditioning, aerobic + mobility training, strength conditioning
  2. Preparatory phase 2 = pre-season, approaching comp. Training intensity increases + sport specific training
  3. Competitive 3 = during the season. Training load reduces allowing adequate rest, strategy, tactics and game play focus
  4. Competitive 4 = 2-3 weeks before the main event. Tapering maintaining intensity but decreasing volume by a third
  5. Transition = after the season, before the start of the new season. Active rest or low intensity aerobic work
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7
Q

Define the term aerobic capacity

A

The ability of the body to inspire, transport and utilise oxygen to perform sustained periods of aerobic activity. Aerobic capacity is a key fitness component that underpins all endurance based work.

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8
Q

State 4 factors affecting vo2 max and the effect on it

A
  1. Physiological make-up = the greater the efficiency of body systems to transport and utilise vo2 = higher vo2 max
  • stronger respiratory muscles, larger heart and increased number of blood cells
  1. Age = from age 20, vo2 max drops 1% each year
  • efficiency is lost in elasticity of the hear, blood vessels and lung tissue
  1. Gender = females lower the males
  • females have higher body fat, smaller lung volume and lower haemoglobin levels
  1. Training = aerobic training increases vo2 max up to 20%
  • aerobic training causes long term adaptions to the hear, lungs and blood
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9
Q

State the 4 types of methods to test vo2 max + the advantages and disadvantages of each

A
  1. Direct gas analysis - expired air captured, results graphed

+ direct measurement

+ accurate and reliable

  • maximal test to exhaustion
  • not suitable for the elderly
  • specialist equipment required
  1. Cooper 12 min run - run as far as possible in 12 minutes

+ good for large groups

+ can test yourself

+ simple/cheap

  • only a prediction
  • results effected by subject motivation
  • not sport specific
  1. Multi-stage fitness test - 20m progressive shuttle run

+ good for large groups

+ simple and cheap

+ published table of vo2 max equivalents

  • only a prediction
  • results effected by subject motivation
  • not sport specific
  1. Queens college step test - stepping on and off a box for 3 mins, HR recovery used to predict results

+ sub-maximal test

+ simple and cheap

+ HR easily monitored

+ published table of data

  • only a prediction
  • HR recovery affected by lots of factors
  • not sport-specific
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10
Q

State and describe the 6 features of continuous training

A
  1. Intensity of work - low-moderate 60%-80% max HR
  2. Duration of work - 20-80 mins
  3. Intensity of recovery - no recovery, non stop activity
  4. Duration of recovery - no recovery
  5. Practice example - jogging or swimming
  6. Type of athlete suited to - endurance athletes
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11
Q

State and describe the 6 key features of HIIT training

A
  1. Intensity of work - high, 80%-95% max HR
  2. Duration of work - 60 mins overall up to 8 mins of work repeated
  3. Intensity of recovery - 40%-50% max HR
  4. Practice example - cycling or running
  5. Type of athlete suited to - can be modified to most
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12
Q

State 2 adaptations of aerobic training to the respiratory system + their functional effects

A
  1. Respiratory muscles become stronger
  • increased efficiency of mechanics of breathing
  • increased maximum-exercise lung volumes
  • decreased respiratory fatigue
  1. Increased surface area of alveoli
  • increased external gaseous exchange
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13
Q

State 5 adaptations of aerobic training on the cardiovascular system + their functional effects

A
  1. Cardiac hypertrophic
  • increased SV at rest and during exercise + increased CO
  1. Increased elasticity of arterial walls
  • increased vascular shunt efficiency
  • decreased resting BP
  1. Increased number of RBC/haemoglobin volume
  • increase in o2 carrying capacity
  • increased gaseous exchange
  1. Increased blood plasma volume
  • lower blood viscosity aids blood flow and venous return
  1. Increased capillarisation of alveoli and SO muscle tissue fibres
  • increased surface area for blood flow
  • increased gaseous exchange
  • decreased distance for diffusion
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14
Q

State 5 adaptations in the musculoskeletal system after 12 weeks of aerobic training

A
  1. SO muscle fibre hypertrophy
  • increased potential for aerobic energy production
  • increased strength, decreased energy cost which delays fatigue
  1. Increased size and density of mitochondria
  • increased utilisation of o2
  • increased aerobic energy production
  1. Increased stores of myoglobin
  • increased storage and transport of o2 to mitochondria
  1. Increased strength of connective tissue
  • tendons and ligaments strengthen
  • increased joint stability
  • decreased risk of injury
  1. Increased thickness of articulating cartilage
  • increased synovial fluid production
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15
Q

Outline 3 long term adaptations to metabolic function after 12 weeks of aerobic training + their functional effects

A
  1. Increased activity of aerobic enzymes
  • increased metabolism of fats and glycogen
  1. Decreased fat mass
  • increased lean mass
  • increased metabolic rate
  • increased breakdown of fats
  1. Decreased insulin resistance
  • increased glucose tolerance
  • treatment and prevention of type 2 diabetes
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16
Q

State and describe the 5 types of strength

A
  1. Static = force applied against a resistance without movement occurring
  2. Dynamic = force applied against a resistance with movement occurring
  3. Maximum = the ability to produce the maximum amount of force in a singular muscular contraction
  4. Explosive = the ability to produce a maximal amount of force in a series of rapid muscular contractions
  5. Strength endurance = ability to sustain repeated muscular contractions over a period of time
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17
Q

State and describe the 4 factors affecting strength

A
  1. Cross-sectional area of muscle
  • greater cross section = greater strength
  1. Fibre type
  • greater % FG + FOG = greater strength over a short period of time
  1. Gender
  • males have greater stretch than females
  1. Age
  • females peak strength = 16-25
  • males peak strength = 18-30
  • decrease in efficiency of neuromuscular system + testosterone
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18
Q

What tests maximum strength + state 2 strengths and weaknesses

A
  1. One repetition max test

Strengths -

  • direct measurement
  • most muscle groups can be tested

Weaknesses -

  • difficult to isolate individual muscles
  • trial and error may induce fatigue
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19
Q

What tests maximum strength + state 2 strengths and weaknesses

A
  1. Grip strength dynamometer

Strengths -

  • inexpensive equipment
  • high reliability

Weaknesses -

  • only the forearm muscles are assessed
  • test is not sport specific
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20
Q

What test tests strength endurance + state 2 strengths and weaknesses

A
  1. Press up or sit up test

Strengths -

  • good for large groups
  • simple and cheap

Weaknesses -

  • results subject to motivation
  • not sport specific
21
Q

What tests explosive strength + state 2 strengths and weaknesses

A
  1. Vertical jump test

Strengths -

  • easy test/minimal equipment
  • can test yourself

Weaknesses -

  • not isolated to one muscle group
  • only estimated explosive strength in the legs
22
Q

State 4 things to take into account when creating a programme to develop strength

A
  • resistance
  • repetitions
  • number of sets
  • work to relief ration
23
Q

State the values for maximum strength training

A

Intensity: % of one rep man = 85-95%

Repetitions = 1-5

Sets = 2-6

Work:relief ration = 1:3+

Recovery between sets = 4-5 minutes

24
Q

State the values for explosive strength training

A

Intensity: % of one rep max = 75-85%

Repetitions = 6-10

Sets = 4-6

Work:relief ratio = 1:3

Recovery between sets = 3-5 mins

25
Q

State the values for endurance (advanced) training

A

Intensity: % of one rep max = 50-75%

Repetitions = 15-20

Sets = 3-5

Work:relief ratio = 1:2

Recovery between sets = 30-45 seconds

26
Q

State the values for endurance training (basic)

A

Intensity: % of one rep max = 25-50%

Repetitions = 15-20

Sets = 4-6

Work:relief ratio = 1:2

Recovery between sets = 60 seconds

27
Q

State the 6 main features of weight training

A
  • can use free weight or machines
  • can involve high resistance and low reps
  • can be specific to a muscle group
  • can be used to develop any type of strength
  • can be used to develop posture and alignment
  • can be potentially dangerous if a spotter is not used
28
Q

State the 7 key features of plyometric training

A
  • used to improve explosive strength
  • short series of exercise at speed - medium/high intensity
  • example = hopping, jumping and press-ups with claps
  • duration = 2-6 reps with full recovery in between. 2-3 times a week
  • used by sprinters, throwers and jumpers
  • involves eccentric contraction before a concentric contraction
  • lower body risk of injury is high
29
Q

State the 5 key features of circuit and interval training

A
  • a set number of stations, arranged to alternate muscle groups
  • usually body weight expertises eg press ups
  • work intensity= 3-6 circuits, 10-15 stations, 10-20+ reps
  • work duration = time spent at station or number of reps
  • relief interval usually 0-30 seconds
30
Q

State 3 muscle and connective tissue adaptations of strength training and describe their functional effects

A
  1. Muscle hypertrophy + muscle hyperplasia
  • increased force of contraction
  1. Increased strength of tendons and ligaments
  • increase in joint stability
  • decreased risk of injury
  1. Increased bone density and mass
  • increased absorption of calcium
31
Q

State 3 metabolic adaptations of strength training and state their functional effect

A
  1. ATP, PC and glycogen stores within the muscle increase
  • increased capacity for alactic energy production
  • increased energy for speed-based-power activities
  1. Increased enzyme activity
  • Delay of OBLA and fatigue
  1. Increased buffering capacity
  • Daley of OBLA and fatigue
32
Q

State 2 neural adaptations of strength training and describe their functional effect

A
  1. Increased recruitment of motor units, FG and FOG fibre types
  • increase force of contractions
  • improved co-ordination of motor units
  1. Decreased inhibition of stretch reflex
  • increased force of contraction from the agonist muscle, allowing the antagonist to stretch further and the agonist contract more force
33
Q

State and describe the 2 types of flexibility

A
  1. Static flexibility
  • static active = performer completes a voluntary contraction to move a joint just beyond its range of movement
  • static passive = assistance from a partner to move a joint just beyond its range of movement
  1. Dynamic flexibility
  • the range of motion around a joint with reference to speed of movement
34
Q

State and describe the 4 factors affecting flexibility

A
  1. Type of joint
  • the size and shape of joint and their articulating bones can aid and limit ROM
  • ball and socket joint has a greater ROM than condyloid
  1. Length and elasticity of surrounding connective tissue
  • the greater the length the greater the ROM
  1. Gender
  • females are generally more flexible than males
  • females have higher levels of the hormones oestrogen and relaxin
  1. Age
  • flexibility declines with age
  • due to loss of elasticity in connective tissues
35
Q

Describe goniometry and state some ads and disads

A
  1. 360 degree protractor, difference in starting angle and full range of motion calculated

Advantages -

  • objective
  • valid and accurate
  • any joint can be measured
  • can be sort specific

Disadvantages -

  • easy
  • cheap, accessible equipment
  • standardised data score
36
Q

Describe the sit and reach test and state some ads + disads

A
  1. Test box is placed against a wall, straight legs at full stretch, best score is recorded

Advantages -

  • easy
  • cheap, accessible equipment
  • standardised data score

Disadvantages -

  • measures flexibility in lower back and hamstrings only
  • not joint specific
  • need to warm up and hold the position for 2 seconds
37
Q

State and describe the 2 types of stretching routine

A
  1. Maintenance stretching
  • performed as part of a warm up to maintain current ROM and prepare for exercise
  1. Developmental stretching
  • designed to improve ROM at a joint
38
Q

State 6 feature of static stretching

A
  1. Intensity - hold stretch for 10-30 seconds
  2. Repeat stretches 3-6 times
  3. Safe and simple method
  4. Active = performer stretches without help
  5. Passive = a partner aids the stretch
  6. Lengthening a muscle and connective tissue just beyond the point of resistance
39
Q

State 6 key features of isometric training

A
  1. Overcomes the trench reflex, cresting a greater stretch
  2. Isometrically contracting muscles while holding a stretch
  3. Assistance of a partner, stretch for 7-20 seconds
  4. Relax for 20 seconds then repeat
  5. Carries a high risk of damaging tendons and connective tissues
  6. Limit session to 1 hour in 36 hours
40
Q

Describe PNF stretching

A
  • process repeated 3 times, muscle spindles adapt to increase length, delaying the stretch reflex
  • static - with assistance from partner, move joint just past point of resistance
  • contract - agonist isometrically contracts against partner, 6-10 seconds
  • relax - the muscles relax and limb can move further
41
Q

State 5 key features of dynamic stretching

A
  1. Taking a joint through its full ROM with control over entry and exit stretch
  2. Eg walking lunges, arm circles
  3. A more controlled form of ballistic stretching
  4. Less risk of injury, while preparing the connective tissues for dynamic movement
  5. Exercise often performed in sets of 8-12 reps as part of warm up
42
Q

State the 5 key features of ballistic stretching

A
  1. Involves dynamic movements such as arm or leg swings
  2. Exercise use momentum to force the joint through its extreme ROM
  3. Activities that require a large degree of flexibility
  4. One problem with ballistic = the activation of the stretch reflex
  5. Due to the nature of these activities they are associated with dangerous practice
43
Q

State and describe the 2 adaptations of flexibility training

A
  1. Increasing muscle, ligament and tendon length
  • increased ROM about a joint
  1. Increased elasticity
  • increased potential for static and dynamic flexibility
  • decreased inhibition from the antagonist
  • increased stretch of the antagonist
44
Q

Define the term cardiovascular disease and state 4 examples

A
  • cardiovascular disease is a term for all diseases of the heart
  1. Atherosclerosis - a build up of fatty deposits on arterial walls leading eventually to chronic high blood pressure
  2. Coronary heart diseases - the reduction of blood flow and o2 to the cardiac muscle can ultimately lead to pain of heart attacks
  3. Heart attack - a blockage or clot in the coronary artery cuts off o2 supply to the cardiac muscle causing the death of cells of permanent damage
  4. Stroke - caused by a blockage in a cerebral artery cutting off blood supply to the brain or a blood vessel bursting in the brain
45
Q

Exercise can reduce the overall risk of developing CVD by 30% - state the effect of regular training

A
  • prevent hardening and loss of elasticity in arterial walls
  • decrease blood viscosity, preventing blood clots and reducing BP
  • cardiac hypertrophy, increased SV and lowering resting HR
  • increase blood flow and o2 transport reducing the strain on the heart
46
Q

State and describe 2 types of respiratory diseases

A
  1. Asthma - the constriction of the bronchial airways and inflammation of the mucus membranes which limit breathing (can also be exercise induced)
  2. Chronic obstructive pulmonary disease (COPD) - condition of the lungs where airways become inflamed and narrowed; over time the inflammation causes permanent changes and can lead to an inability to exercise and reduced quality of life
47
Q

State the biggest risk factor for respiratory disease

A

Smocking

48
Q

Exercise can reduce the risk of developing respiratory disease - state the effects of training on respiratory diseases

A
  • increases respiratory muscle strength, alleviating symptoms of asthma
  • decreases resting and sub-maximal breathing rate
  • increases airflow
  • maintain full use of lung tissue and elasticity, decreasing the risk of infection
  • increases the SA of alveoli, maximising gaseous exchange

PE paper 1 (10 decks)

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