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training plans Flashcards

(53 cards)

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1
Q

fitt

A

frequency
intensity
time
type

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2
Q

7 principles of training

A

specificity
overload
progression
reversibility
moderation
variance
periodisation

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3
Q

periodisation cycles

A

macrocycle- one year
mesocycle- one month
microcycle- one week

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4
Q

phases of training

A

preparatory phase- off season, general fitness to build a base for- pre season, basic fitness
competitive phase- maintenance of fitness- tapering
transition phase- recovery, light training

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5
Q

benefit of tapering

A

fuel stores such as muscle and liver glycogen are maximised allowing for higher intensity exercise for longer

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6
Q

aerobic capacity

A

the ability of the body to inspire transport and utilise oxygen to perform a sustained period of aerobic activity

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7
Q

VO2 max

A

the maximal volume of oxygen inspired transported and utilised per minute during exaustive exercise

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8
Q

factors effecting VO2 max

A

individual physiological makeup
training
age
gender

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9
Q

aerobic tests

A

direct gas analysis
multistage fitness test
cooper 12 min run
queens college step test

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10
Q

direct gas analysis

A

continuous progressive intensity test to exausion measuring VO2 max using O2 and CO2 concentrations in expired air

+accurate valid reliable measurement
+can use bike rower or treadmill so suits variety of athletes
- expensive equipment
- exaustive test not safe for elderly/ health conditions

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11
Q

multistage fitness tesf

A

a progressive intensity maximal 20 meter shuttle run test.

+suitable for large groups
+minimal equipment needed
+standardised tables available to analyse results
- exaustive test
- only predictive not measurement
- less suitable for non runners

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12
Q

cooper 12 min run

A

comtinuous maximum intensity test measuring the macimum distance achieved around a 400m running track in 12 mins to predict VO2 max

+exaustive
+only a predictive test not a measurement
+less suitable for non runners

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13
Q

queens college step test

A

a continuous three minute step test which uses heart rate recovery to predict VO2 max

+sub max test, safe for elderly/ health conditions
+standardised tables available to analyse results
+minimal equipment needed
- only a predictive test
- step may be too high for some

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14
Q

karvonens principle

A

more tailored to the fitness of the performer by using a concept called heart rate reserve calvulated by HRmax-HRresting

trainingHR=restingHR+%

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15
Q

aerobic training

A

continuous training
HIIT training
fartlek training
circuit training

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16
Q

continuous training +-

A

+ general fitness
+ long distance runner
+ easy
+ fat burning

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17
Q

fartlek +-

A

+ specific for games players
+ has higher intensity periods/ rests
- can be easy to skip the higher intensities
- harder to control intensity

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18
Q

HIIT+-

A

+ higher calorie consumption
+ can run longer distances due to rests
+ faster adaptations
+ can work at a higher intensity for longer
- not good for unfit/ overweight people due to higher intensity

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19
Q

aerobic training physiological adaptions

A

cardiac hyperteophy- increased size and contractility of the ventricles so SV increases
increased elasticity of the artery walls- increased regulation of blood pressure and distribution of blood to working muscles
capillarisation- increased number of capillaries at lungs and muscles so gas exchange increases
increased red blood cells- oxygen carrying capacity of bloos increased
increased blood plasma- blood viscocity reduced which increases flow
increases strength of respiratory muscles- increased lung volume decreased fatigue of respiratory muscles more efficient ventilation
increased surface area of alveoli- increased diffusiom of oxygen

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20
Q

aerobic physiological adaptations

A

muscular hyperteophy of slow oxidative and fast oxidative glycolytic muscoe fibres
fast oxidative glycolytic muscle fibres increase their aerobic capability
increased resting metabolic rate
increased myoglobin stores in miscles
increased stores of glycogen and triglycerides
increased size and number of mitochondria
increase in aerobic enzyme action

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21
Q

aerobic food fuel

A

glucose is the main fuel for the first 20-40 mins- more severe muscular effort relies of glucose
once glucogen stores deplete more FFAs are used- long, low intensity work

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22
Q

2 types of strength movements

Study These Flashcards
A

static- apply force against resistance with no movement- isometric contraction
dynamic- apply force to overcome a resistance where movement occurs

23
Q

3 types of strength

Study These Flashcards
A

strength endurance
max strength
explosive/ static strength

24
Q

factors affecting strength

Study These Flashcards
A

muscle fibre type being recruited
cross sectional area of muscle

25
strength tests
endurance- abdominal curl test + press up test max- 1 rep max + grip strength dynamometer explosive- vertical jump test
26
+\- strength tests
+ equipment is available/ affordable + standardised tables available + specific muscle groups can be isolated + clear procedure gives valid and reliable results - equipmentis expensive - specific muscle groups cannot be isolated - procedure or technique required may be open to interpretation which gives invalid and unreliable results and also a risk of injury
27
1 rep max +\-
+ easy procedure on accessible equipment + most muscle groups can be tested - difficult to isolate individual muscles - trial and error may induce early fatigue
28
grip strength dynamometer +\-
+ inexpensive equipment + high reliability - only forearm muscles assessed - test is not sport specific
29
abdominal curl test +\-
+ large groups can perform at same time + only simple and cheap equipment - good technique is essential - repeated strain on lower spine
30
vertical jump test +\-
+ easy test with minimal equipment + test could be administered by participant - not isolated to one muscle group - only estimates explosive strength in legs
31
reps sets and resistance of strength
endurance- 15+ reps, 3-5 sets, 50-75%, 1:2, 30-45 secs rest max- 1-5 reps, 2-6 sets, 85-95%, 1:3, 4 mins rest explosive- 6-10 reps, 4-6 sets, 75-85%, 1:3, 3 mins rest
32
strength types of training
multi gym weights plyometrics circuit/ interval training
33
long term changes of strength
muscular: - muscle hypertrophy - muscle hyperplasia - size of myofibrils - strwngth of ligaments and tendons neural: - recruitment of motor units containing fast glycolytic and fast oxidative glycolyric fibres - force of contraction of the agonist muscle due to the stretch reflex beinf delayed and so a reduction in antagonist muscle inhibition matabolic: - anaerobic fuel stores - anaerobic enzyme activity - buffering capacity: tolerance and removal of lactic acid using sodium bicarbonate
34
static flexibility
the range of motion around a joint in a still position
35
static active flexibility
when the performer themselves moves a joint to the point of resistance using the agonist muscle
36
static passive flexibility
when the joint is moved to the point of resistance with assistance
37
dynamic flexibility
the range of motion around a joint while moving at speed
38
factors affecting flexibilty
type of joint length of surrounding connective tissue gender age
39
sit and reach test +\-
+equipment relatively cheap +test is east to administer +standardised tables available for comparing test results -limited use only measures static flexibility - other joints cannot be measured - performer must warm up and be careful not to use it as a dynamic exercise
40
goniometry +\-
+can measure any joint in a plane of motion +as long as correctly uses is an accurate and valid measure - it can be difficult to locate the joint centre - test is invalid and unreliable if correct procedure is not followed
41
active stretching
unassisted voluntary static contraction of an agonist muscle to stretch connective tissue in antagonist just beyond its point of resistnace held for 10 secs
42
passive stretching
movement of the joint past the point of resistance with assistance from partner or stretching aid held for up to 30 secs
43
isometric stretching
passive stretch formed undergoes isometric contraction for 10 secs relaxed for at least 20 secs
44
pnf stretching
assisted flexibility training using passive and isometric techniques to inhibit the stretch reflex and allow a greater range of motion same as isometric stretching but repeated to a further point of resistnace
45
passive stretching +\-
+safest and simplist +aid muscle relaxations +return muscles to pre exercise length - decreases sleed and power - fails to prepare muscle for dynamic movements - slow adaptations
46
isometric stretching +\-
+overcomes stretch reflex +fast and effective way to increase flexibility +decreases the amount of pain associated with stretching routines - higher risk of damaging tendons and connective tissue - sessions are demanding
47
PNF stretching +\-
+faster gains that other methods +develop ROM for those with poor flexibility - uncomfortable - complicated - cam decrease speed and power
48
Dynamic stretching
technique which invilves moving theough full range of motion with control during the entry and exit of stretch
49
dynamic stretching +
+ dynamic stretching also increases speed of contraction which makes it useful in a warm up for explosive performance
50
ballistic stretching
flexibility training method which incorperates swinging or bouncing movements thus using momentum to move a joint forcibly through its extreme range of motion
51
ballistic stretching -
- can lead to injury is the performer is not already flexible as it repeatedly initiates the stretch reflex. muscle co tracts but at the same time is being stretched further whicg can lead to muscle tears
52
fitt for flexibilty
developmental stretching- static- 30-60 secs, 3-5 times PNF- 10 secs isometric- 10 secs, 3-5 times f- 2-6 times a week i- mild tension to extreme tension maintenance stretching- dynamic stretching ballistice stretching
53
flexibilty adaptations
increased resting length of muscle and soft tissue - muscle spindles adapt to new resting length which delays stretch reflex -effectiveness or aesthetics of sports techniques increased elasticity of the muscle and soft tissue - increased stretch of antagonist before the stretch reflex occurs allows a more forceful contraction of agaonist - risk of injury decreases - increased effectiveness or aesthetics of performance

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