Week 6 Cv And Flexabilty Training Flashcards

Question

Progression considerations

Answer 1

Initial conditioning stage : Beginners – Moderate intensity (3-6 METs) aerobic activity – Starting at 20 min & progressing to 30 min, 3 days/wk – Progress to ‘Improvement stage’ when aerobic activity can be sustained at 55% - 60% HHR for 30 min Improvement stage : Intermediate exercisers – Intensity increased towards 80-85% of HHR and ↑ duration ≤ 10 min per session, every ~2 weeks until your client is able to exercise continually at moderate-to-vigorous intensity for 20 – 30 min – ↑ frequency from 3 to 5 days/wk – ↑ intensity gradually to reduce the risk of injury, soreness & overtraining Maintenance stage : Advanced exercisers – Frequency ~3 days/wk at the intensity and duration reached at the end of the improvement stage. Vary activities to reduce training monotony

Answer 2

FITT principles should be manipulated, and exercise volume and progression considered, in accordance with you client’s current fitness status and training goals. Intensity is the key!

Answer 3

Continuous 1. Recovery / Long slow distance training below aerobic threshold (light) 2. Steady / tempo training between the aerobic & anaerobic threshold (moderate) Interval 3. Fartlek/mixed pace work around anaerobic threshold (vigorous) 4. Interval training • High Intensity Interval Training (HIIT) work around VO2max pace (severe) • Sprint Interval Training (SIT) work at intensities greater than the pace that would elicit VO2max (supramaximal)

Answer 4

Performed at intensities below aerobic threshold (50 – 63% HRmax / 30 – 40% HRR) good for W/Up, C/D, recovery (20-40 min) or prolonged sessions Limited adaptations: – ↑Bloodvolume(plasma&totalHb) – ↑ Mitochondria size and density (content) – ↑Fatmetabolism – Developmentofneuromuscularpatterns • Appropriate intensity for deconditioned clients or special population groups • Used during ‘recovery’ sessions or for ‘recovery’ during intervals sessions.

Answer 5

Performed at intensities between the aerobic and anaerobic threshold (64 - 75% HRmax / 40 - 60% HRR) for moderate to long durations (20 – 120 min) Adaptations: – Promotes greater peripheral skeletal muscle adaptations = improves muscle O2 utilisation • Increased capillary density • Increasedmyoglobincontent • Increased size and number of mitochondria • Increasedenergystores(glycogen&FFAs) • Increased oxidative capacity of all fibre types

Answer 6

Performed at or ‘close to’ anaerobic threshold (75 - 95% HRmax / 60 - 85% HRR) for 20 – 40 minutes Adaptations: • Maximises the aerobic benefits previously discussed • Develops lactate tolerance and improves ability to remove the by products of anaerobic metabolism = lactate accumulation curve shifts to the right. Aerobic (LT1) and anaerobic (LT2) thresholds occur at higher intensities, indicating improved aerobic performance

Answer 7

Intermittent exercise • Fartlek training or 'speed play' training • Unstructured form of interval training, where the duration and intensity of each effort is varied in a sporadic manner • Around 30 – 40 minutes • Fun way of performing interval training

Answer 8

• Structured intermittent exercise • Increased total volume of high intensity work compared to continuous training • Long intervals: 60s – 4 min at intensities between anaerobic threshold and VO2 max (85 - 100% HRmax / 75 - 100% HRR) • Short intervals: <60s at intensity >VO2 max • Interspersed by brief periods of light-intensity work or inactivity that allow a partial but often not a full recovery

Answer 9

Greater demand on cardiac output = ↑ SV = ↑ VO2max

Answer 10

9 variables that could be manipulated Training emphasis (energy system) Aerobic= work rest ration > 1 Example work rest ratio 3;2 minutes Lactate = w:r ratio 1:2 ATP/PCr = w:r 1:6 For an aerobic focus session volume should enable athletes to spend between ~5 (team and racket sports) and ~10 (endurance sports) min at ~VO2max

Answer 11

18 sessions over 6 weeks • 11-minute session involved five exercises 1. Burpees 2. High knee running on the spot 3. Split squat jumps 4. High knee running on the spot 5. Squat jumps • Each performed for 60-seconds at a self- selected “challenging” pace (82 ± 5% HRmax, 14 ± 3 out of 20 RPE), interspersed with active recovery periods (walking) Resulted in a 7% improvement in VO2max

Answer 12

Training logs (record training sessions, monitor FITT principles, chart progress over time) • Monitor absolute (e.g. km/h or W) and relative training intensity (HR & RPE response to exercise) • Review performance (e.g. time-trial, lactate threshold, VO2max) Compare to client goals, how well is the programme meeting the clients needs?

Answer 13

Pregnancy – Light-to-moderate intensity for a maximum of 30 min.d-1, 4 d.wk-1 – Avoid contact sports & exercise in supine position – No exercise for at least 6 – 8 weeks (or 12 weeks after caesarean) after giving birth • Children & Adolescents – Inferior cooling mechanism = ↑ risk of dehydration • Older people – LongerdurationW/UpandC/Drequired(10–15min) – Exercise intensity should be challenging but health-related, monitor & prescribe intensity based on RPE – Mode of exercise should not impose excessive orthopedic stress

Answer 14

Continuous (steady/tempo and threshold) and intermittent (fartlek & interval) training methods can be used to improve aerobic fitness 2. Training should be monitored and performance (absolute & relative) routinely reviewed 3. Consideration for the needs of certain populations (pregnancy, children & adolescent and older people) is required when designing aerobic training

Answer 15

Assess Flexibility 1. Shoulder internal/external rotation 2. Thomas Test (flexibility of hip flexors) 3. Active Knee Extension (hamstring flexibility) 4. Hip internal/external rotation 5. Knee to wall test (ankle flexibility) Flexibility programmes should be individualised to address the needs, abilities and interests of the client Identify the joints and muscle groups needing improvement

Answer 16

Increase ROM around the joint • Primarily attributed to decreased muscle–tendon unit (MTU) stiffness and increased tolerance to stretch Reduced injury risk? • Some evidence suggests there is an association between flexibility and injury risk (local and global) Decreased muscle soreness? • Reduced muscle strain for the same ROM = reduced susceptibility to muscle damage Improved performance • Due to enhanced ability to stretch or reach during a sport as well as the decrease resistance of a more compliant (less stiff) muscle to the intended movement

Answer 17

Static stretching – Involves slowly stretching a muscle/tendon group and holding the position for a period of time (i.e. 10 – 30s) x 2-4 reps (60s in total) – Activestaticstretchinginvolvesholdingthe stretched position using the strength of the agonist muscle. This ‘active tension’ is required to stimulate ↑ muscle length – Passivestaticstretchinginvolvesassuming a position while holding a limb or other part of the body with or without the assistance of a partner or device.

Answer 18

Ballistic stretching or “bouncing” stretch – Use the momentum of the moving body segment to produce the stretch – Notadvocated Dynamic or slow movement stretching – Involves a gradual transition from one body position to another, and progressive ↑ in reach and ROM as the movement is repeated several times (e.g. 8 - 10 reps)

Answer 19

Proprioceptive neuromuscular facilitation (PNF) – Reach end of ROM & perform isometric contraction of the muscle groups (3 – 6s) followed by a static stretching of the target muscle (10 – 30s) (i.e. contract-relax) – The muscle group is then allowed 30s to recover and the process repeated 2-4 times

Answer 20

Autogenic inhibition • Static contraction of the lengthened target muscle (TM) stretched causes ↑ firing of tension-sensing mechanoreceptors ‘Golgi tendon organs [GTOs]’ and ↓ efferent (motor) drive to the TM thereby facilitating additional stretch Reciprocal inhibition • Contraction of the opposing muscle (OM) causes activation of the muscle spindle (detects change in muscle length) and ↓ efferent (motor) drive to the TM thereby facilitating additional stretch

Answer 21

Stretching should form an integral part of W/Up and C/D Dynamic stretching – Should be performed after pulse/ temp raising W/Up, using exercises that will mimic the general movement of the following session – Benefits strength, speed & power-dominant activity • Increases HR, muscle & core temperature • Decreases MTU stiffness and increases ROM • Allows rehearsal of specific movement pattern = increased coordination • Primes the neuromuscular system Static stretching / PNF stretching – Static stretching can result in immediate, short-term decreases in muscle strength, speed and power – Should be performed as part of a C/D, targeting the muscles worked during the main session

Answer 22

Strength Training – Strength exercises involve a movement against an opposing force – Active tension in the most lengthened position (eccentric load) is found to increase flexibility • IncreasesRangeofMotionandFasciclelength • Primes the neuromuscular system Example Exercises – RomanianDeadlift – Single leg calf raise (From an incline) – Bulgarian Split squat

Answer 23

During pregnancy – Developmental, excessive, uncontrolled or ballistic stretching should be avoided due to the ligament softening effects of the hormone relaxin Children & Adolescents – Increased injury risk during growth spurts (B: 14 – 16 yrs, G: 11 – 13 yrs) because the soft tissue around the joint is already stretched. Stretching should only be encouraged to mild tension Older people – Require a longer W/Up (15 min) prior to stretching routine, with progression from moderate to full ROM. Post-fracture – Avoid stretching a fracture site for 8 – 12 weeks post-fracture Stop if any sharp pain or uncontrolled cramping occurs during a stretch

Week 6 Cv And Flexabilty Training Flashcards

(52 cards)