Preperation & Training Methods (1.2b) Flashcards
1
Q
Define the princples of training
A
the rules that underping training programes designed to ensure safe and effective fitness adaption
2
Q
Define adaption
A
The physiological change in response to training for example increase red blood cell production
3
Q
what is the acronym used for a making training plan
A
MR SPOV
4
Q
the M in MRSPOV is….
this means…
A
moderation
correct balance of training to prevent overuse whilst ensuring progression
5
Q
the R is MRSPOV stands for…
which means…
A
reversibility
training must be maintained to prevent deterioration in performance, through injury or off season losses are rapid in aerobic capacity
6
Q
the S in MRSPOV stands for…
means….
A
specificity
training should be relevant to the athlete and what they want to achieve
- sport
- to them
- energy system
- muscle fibre type
- movement pattern
7
Q
the P in MRSPOV stands for…
this means…
A
progression
should plan for a gradual increase in training demads over time to ensure improvements
8
Q
the O in MRSPOV stands for…
and means…
what accronymn reminds you of the components that can be manipulated?
A
overload
planned increase of training intensity (above the performers comfort zone to place stress on the body to force adapation)
4 components can be manipulated (FITT)
- frequency
- intensity
- time
- type (method of training used)
9
Q
the V in MRSPOV stands for…
this means…
A
variance
programmes should be varied to maintain interest
- prevent boredom
- maintain motivation
- limit overuse injuries
10
Q
What should a training programme also include?
A
- Test (use an appropriate evaluation test)
- Warm up
- Cool down
11
Q
periodisation is….
A
dividing training into cycles
12
Q
the three types of cycles are…
A
mesocycles
macrocycles
microcycles
13
Q
each cycle has a specific…
A
goal and time frame
14
Q
periodisation ensures a performer reaches…
A
their physiological peak at the right time
15
Q
periodisation ensures a performer avoids…
A
injury
16
Q
periodisation ensures training is structured to give…
A
realistic goals and achieve them
17
Q
a macrocycle is…
and lasts over…
and is broken down into…
A
a long term goal
a year
mesocycles
18
Q
a mesocycle is…
and lasts over…
A
midterm plan
4 weeks to 4 months
19
Q
a microcycle is…
and lasts…
and focuses on…
A
short term plan
1-3 weeks
specific aspects
20
Q
the three phases of training are..
A
preparatory phase
competition phase
transition phase
21
Q
what type of training is done in the preparatory phase?
A
- general conditioning and development of fitness
- sport specific training, high intensity and training volume
22
Q
what type of training is done in the competition phase?
A
performing refined skills and techniques, focuses on tactics and maintains fitness
training load reduces to taper for significant events
23
Q
what type of training is done in the transition phase?
A
active rest and recovery
24
Q
static strength is…
A
force is applied against a resistance without movement occurring
25
what type of muscle contraction is used for static strength?
isometric
26
how do you test for static strength?
isometric squats
27
dynamic strength is…
a force applied against a resistance with movement occurring
28
what type of muscle contraction is used for dynamic strength?
eccentric or concentric
29
give a practical example of static strength…
a crucifix position on the rings in gymnastics
30
give a practical example of dynamic strength..
hop, step, jump phases of a triple jump
31
what is the test used for dynamic strength?
wingate cycle test
32
maximum strength is…
the ability to produce a maximal amount of force in a singular muscle contraction
33
give a practical example of maximum strength…
deadlift in weightlifting
34
the disadvantages for the grip strength dynamometer test are...
1. only the forearm muscles are tested
2. not sport specific
35
the advantages for the grip strength dynamometer test are...
1. simple
2. inexpensive equipment
3. reliable
36
what is the protocol for the grip strength dynamometer test?
1. adjust grip for hand size and zero the dial
2. straighten arm above head
3. bring arm down to side and squeeze grip
4. three attempts recorded for each hand
5. compare result to normative data
37
what is the test for maximal strength?
1 rep max
or grip strength dynamometer
38
explosive strength is….
the ability to produce a maximal amount of force in one or a series of rapid muscular contractions
39
what type of muscle fibres does explosive strength use?
2b
40
give a practical example of explosive strength
high jump run up and take off
41
what is the test for explosive strength?
vertical jump
42
describe the protocol for the vertical jump test
1. performer marks highest point reached with one arm stretched on jump board
2. mark the highest point from vertical jump
3. difference in resting and jump height compared with normative data
43
the advantages of the vertical jump test are...
1. formula used to estimate power output
2. simple/cheap minimal equipment
3. can test yourself
44
the disadvantages of the vertical jump test are...
1. only estimates strength in legs
2. measure not isolated to one muscle group
3. different techniques used, lacks consistency
4. hard to time jump so mark might not be made at their highest point
45
strength endurance is…
the ability to sustain repeated muscular contractions over a period of time without tiring
46
strength endurance involves _____ force
sub maximal
47
what muscle fibre type does strength endurance use?
2a
48
give a practical example of strength endurance
rowing
49
what is the test for strength endurance?
abdominal sit up test
press up test
50
describe the protocol for the abdominal curl test
1. continuous sit ups until exhaustion
2. in time with an audio cue, pace increases each minute
3. test is over when they miss 2 consecutive sit ups or technique deteriorates
4. stage and sit up recorded and compared to normative data
51
the advantages for the abdominal curl test are...
1. simple and cheap
2. good for large groups
3. abdominal muscles can be isolated
4. valid and reliable
52
the disadvantages for the abdominal curl test are...
1. good technique is essential
2. could strain spine
3. limited by subject motivation
4. not sport specific
53
what are the 6 factors that affect strength?
cross sectional area
fibre type
gender
age
training status
ergogenic aids
54
how does cross sectional area affect strength?
the greater the cross sectional area of the muscle the greater the strength
55
how does fibre type affect strength?
if there is greater percentage of fast glycolytic and fast oxidative glycolytic person has a greater strength over a short time because they have large motor neurones forming motor units
56
how does gender affect strength?
males have higher muscle mass due to higher levels of testosterone so are stronger than women
57
how does age affect strength?
declines with age because there is a decreased efficiency of the neuromuscular system, elasticity and testosterone
58
what age is peak strength reached for females?
16-25
59
what age is peak strength reached for males?
18-30
60
what affect does training status have on strength?
increased weight training leads to increased strength
61
atrophy starts…
and induces…
after 48 hours of inactivity
loss of muscle mass
62
how do ergogenic aids affect strength?
they help increase strength
63
how do you evaluate 1 rep max
choose an exercise and repeat at higher weight until only one rep achieved. divide rep weight by body weight which equates to a score to compare to normative data
64
what are the advantages of one rep max testing?
direct measurement
easy procedure
65
what test is used to evaluate maximal strength?
grip strength dynamometer
66
what test is used to evaluate strength endurance?
uk abdominal curl test
67
what test is used to evaluate explosive strength?
vertical jump test
68
what is weight training?
involves using free weights or fixed weight machines to complete a series of resistance exercises
69
maximum strength is most improved by using….
free standing weights
70
what is a multi gym?
a fitness system that has multiple components offering a wide range of exercises
71
what is plyometic training?
and what does it improve?
a series of high intensity, explosive exercises
it improve the speed at which a muscle shortens
72
give practical examples of plymoteric exercises
hopping
bounding
jumping
73
plyometrics improves what type of strength?
explosive
74
what is circuit training?
involves a performing a set of exercises arranged in order to alternate the muscle group working
75
what type of strength does circuit training improve?
strength endurance
76
a specific strength programme should be done _______ times per week for at least ____ weeks
2-5
12
77
how does strength training affect neural pathways?
increases recruitment of motor units and FG and FOG fibres
decreased inhibition of the stretch reflex
78
how does strength training affect the musculoskeletal system?
muscle hypertrophy
increased number and side of contractile proteins and myofibrils
increased strength of connective tissue
79
how does strength training affect metabolic functions?
increased energy stores in muscle
increased enzyme activity
increased buffering capacity
increased muscle mass
80
what factors affect VO2 max?
age
gender
training
physiological make up
81
how does age affect VO2 max?
it decreases by approximately 10% per decade after age 25
82
how does gender affect VO2 max?
women have smaller VO2 max due to lack of body size and smaller heart
83
how does training affect VO2 max?
why?
increases VO2 max due to cardiac hypertrophy
84
how does physiological make up affect VO2 max?
increases VO2 max due to more efficient systems
genetics can account for half the variation in VO2 max
85
what tests can be used to test VO2 max capacity?
multi strange fitness test
queens college step test
copper 12 min run
direct gas analysis
86
what is continuous training?
steady state intensity work for a prolonged period of time
87
continuous training can have bad effects such as…
overuse injuries
boring
time consuming
88
what is HIIT training?
high intensity work in intervals followed by active recovery for 20-60mins
89
training HR =
resting HR + %(HRmax - resting HR)
90
the two types of flexibility are...
dynamic and static
91
static flexibility can be broken down into 2 different types that are....
static active flexibility
static passive flexibility
92
static passive flexibility is....
assistance from a partner to move the joint just beyond its range of motion
93
static active flexibility is....
a voluntary contraction to move a joint just beyond its range of movement
94
static flexibility is....
the range of motion about a joint without reference to speed of movement
95
the two types of stretching routine are...
maintenance stretching
developmental stretching
96
maintenance stretching is...
performed as part of a warm up to maintain current ROM and prepare for exercise
97
developmental stretching is...
stretching designed to improve the ROM at a joint
98
what is static stretching and what does it involve?
stretching while not moving
holding a muscle in the furthest point you can for up to 10-30 seconds
99
there are 2 types of static stretching which are...
static active stretching
static passive stretching
100
static active stretching involves a performer....
moving the joint into its fully stretched position without any assistance and holds for 10-30 seconds
101
static passive stretching involves a performer...
moving the joint just beyond its point of resistance with assistance and holds for 10-30 seconds
102
is isometric stretching active or passive?
and how long is it held?
passive
7-20 seconds
103
what is dynamic stretching?
stretching that involves movement
104
what is PNF stretching?
assisted flexibility training using passive and isometric techniques to inhibit the stretch reflux and get greater ROM
105
what is ballistic stretching?
performing a stretch with a swinging or bouncing movements to use momentum to push a body part even further
106
why is flexibility important?
•reduced risk of injury
•improved posture and alignment
•flexible muscles perform better
•improves ROM at joints
107
dynamic flexibility is….
rang of motion about around a joint with reference to the speed of movement
108
what is the method for direct gas analysis?
1. performer cycles at increasing intensity until exhaustion
2. breath directly into a mask where air is captured
3. air collected is tested
109
advantages of direct gas analysis are...
1. direct measurement
2. accurate and reliable
3. can use different exercises e.g. running, cycling, rowing
110
disadvantages of direct gas analysis are...
1. maximal test to exhaustion
2. not suitable for older people or ones with health problems
3. requires specialist equipment
111
what is the method for the Cooper 12 minute run?
1. run as far as possible for 12 mins
2. compare with normative data table
112
advantages of the Cooper 12 minute run are...
1. good for large groups
2. can test yourself
3. simple/cheap
113
disadvantages of the Cooper 12 minute run are...
1. only a prediction
2. result affected by subject motivation
3. not suitable for older people or ones with health problems
4. not sport specific
114
what is the method for the NCF multi-stage fitness test?
1. set up 20m shuttle run
2. play recording and performer runs in time with beats
3. when 3 beats are missed performer is out
4. compare result with normative data tables
115
the advantages of the NCF multi stage fitness test are...
1. good for large groups
2. simple/cheap
3. published table of VO2 max equivalents
116
the disadvantages of the NCF multi stage fitness test are...
1. only a prediction
2. result affected by subject motivation
3. not suitable for older people or ones with health conditions
4. not sport specific
117
what is the method for the Queens College step test?
1. stepping on and off a box for 3 minute to the beat
2. HR recovery used to predict results
118
advantages of the Queens College step test are...
1. sub maximal test
2. simple/cheap
3. HR easily monitored
4. published table of data and simple VO2 max calculations
119
disadvantages of the Queens College step test are...
1. only a prediction
2. HR recovery affected by lots of factors like food and prior exercise
3. not sport specific
4. shorter subjects may be at a disadvantage
120
what are the 2 long term adaptions to the respiratory system caused by aerobic training?
respiratory muscles become stronger
surface area of alveoli increases
121
what are 3 of the long term adaptions to the cardiovascular system caused by aerobic training?
any 3 from:
1. cardiac hypertrophy
2. increased elasticity of arterial walls
3. increased no. of red blood cells
4. increased blood plasma volume
5. increased capillarisation of alveoli and SO muscle fibres
122
what are 3 of the long term adaptions to the musclo-skeletal system caused by aerobic training?
any 3 from:
1. SO muscle fibre hypertrophy
2. increased size and density of mitochondria
3. increased stores of myoglobin
4. increased store of glycogen & fats
5. FOG fibres become more aerobic
6. increased strength of connective tissue
7. increased thickness of articular cartilage
8. increased bone mineral density
123
what are the 3 long term adaptions to metabolic function caused by aerobic training?
increased activity of aerobic enzymes
decreased fat mass
decreased insulin resistance
124
what factors affect flexibility?
1. type of joint
2. length and elasticity of surrounding connective tissue
3. gender
4. age
125
how does joint type affect flexibility?
a ball and socket joint has greater ROM than a hinge joint
126
how does the length and elasticity of surrounding connective tissue affect flexibility?
the greater the length and elasticity of surrounding muscles, tendons and ligaments, the greater the ROM
127
how does gender affect flexibility?
females and generally more flexible than men
128
how does age affect flexibility?
flexibility is greatest in childhood and declines with age
129
what are the methods for testing flexibility?
goniometry
and sit and reach test
130
describe the protocol for goniometry
1. head of goniometer placed on the axis of rotation of a joint and the arms extending along the articulating bones
2. the difference in joint angle is taken from starting position to the full range of motion position
131
the advantages for goniometry are...
1. objective, valid and accurate
2. any joint can be measured
3. sport specific
132
the disadvantages for goniometry are...
1. can be difficult to locate axis of rotation around a joint
2. training needed to accurately conduct the test
133
describe the protocol for the sit and reach test
1. sit and reach test box is placed against a wall
2. participant removes shoes
3. they sit with straight legs and feet flat against the box, slowly they reach as far forward on the box as possible
4. hold full stretch position for 2 secs, best score from 3 attempts is recorded and compared to data tables
134
the advantages for the sit and reach test are...
1. easy and quick
2. cheap equipment
3. standardised data score
135
the disadvantages for the sit and reach test are....
1, only measures back and hamstring flexibility
2. not joint specific
3. need to warm up and hold position for 2 seconds
136
static stretches should be repeated...
3-6 times
137
static stretches should be held for...
10-30 seconds
138
how often should isometric stretching be done?
limit sessions to 1 hour in 36 hours
139
why does isometric stretching create a greater stretch?
it overcomes the stretch reflex
140
how is isometric stretching done?
1. performer isometrically contracts muscles while holding in a stretch
2. using assistance of partner/ apparatus to move into a static passive stretch for 7-20 seconds
3. relax for 20 seconds then repeat
141
why should isometric stretching not be done by under 16s?
carries a high risk of damaging tendons and connective tissue
142
how is PNF stretching done?
1. with assistance from a partner move joint just past point of resistance
2. agonist isometrically contracts against partner
3. the muscles relax and limb can move further
143
a practical example of dynamic stretching is...
walking lunges
144
a practical example of ballistic stretching is...
leg swings
145
exercise can reduce the chance of cardiovascular diseases by...
30%
146
exercise reduces cardiovascular disease due to these training effects.....
1. decreased blood viscosity (preventing blood clots)
2. increased coronary circulation
3. decreased body fat (reducing strain on heart)
4. cardiac hypertrophy - lowering HR
147
exercise reduces the risk of respiratory diseases due to these training effects...
1. increased air flow
2. increased alveoli surface area
3. decreased resting breathing rate
4. increased respiratory muscle strength
