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Training methods Flashcards

(50 cards)

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1
Q

What are 2 methods of training aerobic fitness?

A

Continuous and HIIT

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2
Q

Describe continuous training?

A
  • low/moderate intensity (60-80% of max HR)
  • 20-80 minutes
  • no recovery non stop activity
  • e.g jogging, swimming, cycling
  • suited to endurance athletes
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3
Q

Describe HIIT training?

A
  • high intensity (80-90% of max HR)
  • 5s-8minute bouts of high intensity exercise
  • recovery at 40-50% of max HR
  • recovery interval of 1:1 or 1:2
  • e.g cycling, running or cross training
  • can be modified for different fitness levels
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4
Q

What are the adaptions and specific functions to the respiratory system after aerobic training?

A

Strengthened respiratory muscles:
- increased efficiency of mechanics of breathing
- decreased max-exercise lung volume
- decreased respiratory fatigue

Increased alveoli SA:
- increased external gaseous exchange

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5
Q

What is the overall effect on the respiratory system after aerobic training?

A
  • increased O2 volume diffusing into blood
  • decreased BR at rest and submaximal exercise
  • easier exercise performance
  • reduced onset fatigue
  • delayed OBLA
  • increased intensity and duration of performance
  • alleviation of asthma symptoms
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6
Q

What are the adaptions and specific functions to the cardiovascular system after aerobic training?

A

Cardiac hypertrophy:
- increased SV and CO (rest and exercise)
- increased filling capacity and force of ventricles
- decreased HR (bradycardia)

Increased elasticity of artery walls:
- increased vascular shunt efficiency
- decreased resting BP

Increased RBC number:
- increased O2 carrying capacity
- increased gaseous exchange

Increased blood plasma volume:
- lowered blood viscosity aiding blood flow and venous return

Increased capillarisation of alveoli + SO muscles:
- increased SA for blood flow
- increased gaseous exchange
- decreased diffusion distance

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7
Q

What is the overall effect on the cardiovascular system after aerobic training?

A
  • increased blood flow and O2 transport to muscles
  • decreased BP
  • easier exercise performance
  • reduced onset of fatigue
  • delayed OBLA
  • increased intensity and duration of performance
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8
Q

What are the adaptions and specific functions to the musculo-skeletal system after aerobic training?

A

SO fibre hypertrophy:
- increased potential for aerobic energy production
- increased strength and reduced fatigue

Increased mitochondrial size + density:
- increased O2 utilisation
- increased aerobic energy production
- increased fat metabolism

Increased myoglobin stores:
- increased transport + storage of O2 to muscles

Increased strength of connective tissues:
- strengthened tendons and ligaments
- increased joint stability
- decreased injury risk

Increased bone mineral density:
- increased calcium absorption
- increased bone strength
- decreased injury risk

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9
Q

What is the overall effect on the muscular skeletal system after aerobic training?

A
  • increased capacity of aerobic energy production
  • increased joint stability
  • increased metabolic rate
  • easier exercise performance
  • reduced onset of fatigue
  • delayed OBLA
  • increased performance intensity and duration
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10
Q

What are the 5 types o strength training?

A
  • static
  • dynamic
  • maximum
  • explosive
  • endurance
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11
Q

Describe static strength and give a sporting example?

A

Force applied against resistance without movement (isometrically)

e.g gymnast handstand on beam

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12
Q

Describe dynamic strength and give a sporting example?

A

Force applied against resistance with movement occurring

e.g hop, step, jump of triple jump

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13
Q

Describe maximum strength and give a sporting example?

A

Ability to produce maximal amount of force in single muscle contraction

e.g olympic deadlift or shot put

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14
Q

Describe explosive strength and give a sporting example?

A

Ability to produce a maximal force in one or a series of contractions

e.g long jump, high jump or ski jumper

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15
Q

Describe strength endurance and give a sporting example?

A

Ability to sustain repeated muscular contractions over a period of time without tiring

e.g swimming, rowing or running

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16
Q

What are the 4 factors affecting strength?

A
  • cross sectional muscle area
  • fibre type
  • gender
  • age
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17
Q

Describe and explain how cross sectional area affects strength?

A

Greater cross sectional area = greater strength

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18
Q

Describe and explain how fibre type affects strength?

A

Greater FG and FOG fibres = greater strength over short time period

fast twitch fibres contract with greater force of contraction

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19
Q

Describe and explain how gender affects strength?

A

Males have greater strength than women

males have higher muscle mass and cross-sectional area of muscles due to higher testosterone levels

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20
Q

Describe and explain how age affects strength?

A

Peak strength:
Females = 16-25
Males = 18-30

decreased efficiency of neuromuscular systems, elasticity and reduced muscle mass

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21
Q

How would you evaluate maximum strength and what are the advantages and disadvantages of this test?

Study These Flashcards
A

One rep max

advantages:
- direct measure
- easy procedure
- most muscle groups can be tested

disadvantages:
- difficult to isolate individual muscles
- trial and error may include fatigue
- injury potential

22
Q

How else would you evaluate maximum strength and what are the advantages and disadvantages of this test?

Study These Flashcards
A

Hand grip dynamometer

advantages:
- simple and objective
- inexpensive equipment
- high reliability

disadvantages:
- only forearm muscles assessed
- test not sport specific

23
Q

How would you evaluate strength endurance and what are the advantages and disadvantages of this test?

Study These Flashcards
A

UK abdominal curl/sit up test

advantages:
- good for large groups
- simple/cheap
- abdominal muscles can be isolated
- valid and reliable

disadvantages:
- good technique needed
- safety concern over lower back strain
- result affected by subjective motivation
- not sport specific

24
Q

How would you evaluate explosive strength and what are the advantages and disadvantages of this test?

Study These Flashcards
A

Vertical jump test

advantages:
- data can be converted to calculate power
- easy test with minimal equipment
- can test yourself

25
What are the main training methods to develop strength?
- resistance (e.g weight) - repetitions - number of sets - work to relief ratio
26
Describe how you would use training methods to develop maximum strength?
Intensity = 85-95% of 1rm Reps = 1-5 Sets = 2-6 Work:relief = 1:3+ Recovery = 4-5 minutes
27
Describe how you would use training methods to develop explosive strength?
Intensity = 75-85% of 1rm Reps = 6-10 Sets = 4-6 Work:relief = 1:3 Recovery = 3-5 minutes
28
Describe how you would use training methods to develop strength endurance?
Intensity = 50-75% of 1rm Reps = 15-20 Sets = 4-5 Work:relief = 1:2 Recovery = 30-45 seconds
29
Describe weight training/multi gym?
- free weights/machines - involve high resistance low reps - muscle group specific - develop any strength type - develop posture/alignment - dangerous without spotter
30
Describe plyometric training?
- e.g hopping, bounding or jumping - 2-6 reps, full recovery, 100 contacts, 2-3 times/week - used by sprinters, throwers, jumpers and netballers - eccentric then concentric contraction - high injury risk - improves explosive strength - short series of explosive exercises at speed
31
Describe circuit and interval training?
- set number of stations arranged to alternate muscle groups - usually body weight exercises e.g press up - 3-6 circuits, 10-15 stations, 10-20 reps - 0-30 second relief interval
32
What are the specific adaptions and functions of muscles and connective tissues as a result of strength training?
Muscular hypertrophy: - increased contractile force - increased size of FG fibres - increased size of FOG fibres Increased size/number of contractile proteins: - increased contractile force - increased myosin/actin cross bridges - thicker myofibrils Increased tendon/ligament strength: - increased joint stability - reduced injury risk Increased bone density/mass: - increased calcium absorption - decreased osteoporosis risk
33
What are the overall muscle and connective tissue adaptions of strength training?
- increased muscle mass - increased speed, strength and power - increased performance intensity - hypertrophic physique increasing self esteem
34
What are the neuronal adaptions of strength training?
- increased motor unit recruitment - increased recruitment of FG and FOG muscle fibres - decreased inhibition of stretch reflex - increased speed, strength and power
35
What are the 2 main types of flexibility?
Static = range of motion around a joint without movement Dynamic = range of motion around a joint with movement
36
What are the 4 factors affecting flexibility?
- joint type - length of surrounding connective tissue - gender age
37
Describe and explain how joint type affects flexibility?
Ball and socket joints have greatest ROM as have less bony features limiting movement
38
Describe and explain how surrounding connective tissue length affects flexibility?
Greater length and elasticity of surrounding connective tissues results in greater ROM greater distance before the stretch reflex is inhibited
39
Describe and explain how gender affects flexibility?
Females are generally more flexible than males females have higher oestrogen and relaxin levels
40
Describe and explain how age affects flexibility?
Flexibility declines with age age related decline due to loss of elasticity in connective tissues
41
What are the 2 ways to evaluate flexibility?
- goniometer - sit and reach test
42
What is a goniometer and what are its strengths and weaknesses?
360 protractor where difference in starting angle and full range of motion is calculated advantages: - objective - valid/accurate - any joint can be measured - can be sport specific disadvantages: - difficult to locate axis of rotation - training required for accurate measurement
43
What is the sit and reach test and what are it's strengths and weaknesses?
Test box placed against wall and straight legs at a full strength and performers best score is recorded advantages: - easy - cheap/accessible - standardised data score disadvantages: - only measures lower back/hamstring flexibility - not joint specific - requires warm up and position hold
44
Describe static stretching?
- lengthening muscle and connective tissue beyond point of resistance - hold for 10-30 seconds - repeat 3-6 times - safe and simple method - performer stretches without help
45
Describe isometric stretching?
- overcomes stretch reflex creating greater stretch - isometric contraction while holding stretch - assistance of partner/apparatus (7-20 seconds) - 3 relax for 20 seconds and repeat - high risk of connective tissue damage
46
Describe PNF stretching?
- repeat 3 times for adaption - delays stretch reflex - with assistance from partner move joint past resistance point - contraction of agonist isometrically against partner - relaxion of muscles and limbs for further movement
47
Describe dynamic stretching?
- taking joint through full ROM - e.g lunges or squats - more controlled form of ballistic stretching - less injury risk to connective tissue - performed in sets of 8-12 often in warm up
48
What is ballistic stretching?
- dynamic movement e.g arm swings - use of momentum to force the joint through extreme ROM - problem is activation of the stretch reflex - associated with dangerous practice
49
What are the specific adaptions and functions of flexibility training?
Increased resting length: - increased ROM around a joint - muscle spindles adapt increasing length reducing stretch reflex Increased elasticity: - increased potential for static and dynamic flexibility - decreased antagonist inhibition - increased antagonist stretch
50

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