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A level - PE > 1.2 Exercise Physiology (Preparation and Training Methods) > Flashcards

1.2 Exercise Physiology (Preparation and Training Methods) Flashcards

1
Q

Principles of training

A

Used to help you make a good well rounded training plan

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2
Q

MRS VOP

A

J

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3
Q

Moderation

A

Training must be appropriate for the performer to adapt while maintaining a healthy, balanced lifestyle

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4
Q

Reversability

A

Training must be maintained to prevent deterioration in performance

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5
Q

Specificity

A

Training should be relevant and appropriate for the individual, sport, energy system, muscle fibre type and movement pattern

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6
Q

Variance

A

Training includes a range of exercises and activities to prevent boredom, maintain motivation and limit overuse injuries

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7
Q

Overload

A

Training intensity should be above the performer’s comfort zone to place a stress on the body to force an adaptation

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8
Q

Progression

A

Training demand should gradually increase over time to ensure the performer adapts and improves

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9
Q

Adaptation

A

A physiological change in response to training

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10
Q

FIIT

A

Component parts of the principle of overload; Frequency, intensity, time and types of training

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11
Q

Periodisation

A

The organised division of training into blocks, each with a goal and time-frame

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12
Q

Macro-cycle

A

A long-term training plan, typically over one year, to achieve a long-term goal

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13
Q

Meso-cycle

A

A mid-term training plan, typically six weeks, to achieve a mid-term goal

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14
Q

Micro-cycle

A

A short term training plan, typically one week, to achieve a short-term goal

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15
Q

Prepatory phase 1

A

j

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16
Q

Prepatory phase 2

A

j

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17
Q

Competitive phase 3

A

j

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18
Q

Competitive phase 4

A

j

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19
Q

Tapering

A

Maintaining the intensity but decreasing the volume of training by one third to prepare for competition

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20
Q

Aerobic capacity

A

The ability of the body to inspire, transport and utilise oxygen to perform sustained periods of aerobic activity

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21
Q

VO2 max

A

Maximum volume of oxygen inspired, transported and utilised per minute during exhaustive exercise

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22
Q

Capillarisation

A

The formation and development of a network of capillaries to a part of the body, increased through aerobic training

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23
Q

Aerobic capacity tests

A

Direct gas analysis, 12 minute Cooper run, Queen’s Collage step test, NCF multi-stage fitness test

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24
Q

Heart rate training zones

A

photo

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25
Q

Continuous training

A

Steady-state low-moderate intensity work for a prolonged period of time

26
Q

Fartlek training

A

Continuous steady-state aerobic training interspersed with varied higher intensity bouts and lower recovery periods

27
Q

Repetitions

A

Number of times an exercise is repeated or weight lifted

28
Q

Sets

A

A series of repetitions followed by a relief period

29
Q

High intensity interval training (HIIT)

A

Repeated bouts of high-intensity work followed by varied recovery times

30
Q

Asthma

A

Constriction of the bronchial airways and inflammation of the mucous membranes, which restrict the airways and limit breathing

31
Q

Cardiac hypertrophy

A

Training induced enlargement of the heart, increasing ventricle contractility

32
Q

Hypertension

A

Chronic high blood pressure defined as consistently high blood pressure over 140/90 mmHg

33
Q

Coronary heart disease (CHD)

A

The narrowing of coronary arteries reducing oxygenated blood flow to the cardiac muscle

34
Q

Stroke

A

A blockage in a cerebral artery cutting off oxygenated blood flow to an area of the brain or a burst blood vessel within or on the surface of the brain

35
Q

Neuromuscular system

A

The connection between the muscles and nervous system

36
Q

Power output

A

The amount of work performed per unit of time measured in Watts (W)

37
Q

Maximum strength

A

The ability to produce a maximal amount of force in a single muscular contraction

38
Q

Explosive strength

A

The ability to produce a maximal amount of force in one or a series of rapid muscular contractions

39
Q

Strength endurance

A

The ability to sustain repeated muscular contractions over a period of time withstanding fatigue

40
Q

Dynomometer

A

A device used to measure force production

41
Q

Plyometrics

A

A series of explosive exercise such a hopping, bounding and jumping to improve the speed of which a muscle shortens

42
Q

Stretch reflex

A

A protective mechanism which causes a muscle to concentrically contract in response to being overstretched

43
Q

Circuit training

A

A series of exercise stations arranged in a specific order to usually work alternative muscle groups

44
Q

Muscle hypertrophy

A

Increased muscle cell size

45
Q

Muscle hyperplasia

A

Increased number of muscle fibres

46
Q

Actin-myosin filament

A

Proteins which form the contractile until of skeletal muscle

47
Q

ATP (adenosine triphosphate)

A

Chemical energy stored as a high energy compound and used as the immediate source of energy for muscle contraction

48
Q

Static flexibility

A

The range of motion about a joint without reference to speed of movement

49
Q

Dynamic flexibility

A

The range of motion about a joint with reference to speed of movement

50
Q

Static active stretching

A

A performer moves the joint into its fully stretched position themselves without any assistance and holds for 10-30 seconds

51
Q

Static passive stretching

A

A performer moves the joint just beyond the point of resistance with assistance and holds for 10-30 seconds

52
Q

Isometric stretching

A

A performer isometrically contracts the muscles while holding a stretched position for 7-20 seconds

53
Q

Proprioceptive neuromuscular facilitation (PNF)

A

A stretching technique to desensitise the stretch reflex, whereby a performer completes a static passive stretch, isometrically contracts the agonist, relaxes and then stretches further

54
Q

Muscles spindles

A

Sensory receptors within he muscle that detect stretch and relay the information to the brain

55
Q

Ballistic stretching

A

Swining or bouncing movements to create momentum to force the joint through its extreme range of motion

56
Q

Dynamic stretching

A

Stretching technique which involves taking a joint through its full range of motion with control over the entry and exit of the stretch

57
Q

Artherosclerosis

A

Fatty plaque development in the arterial walls progressively narrowing the lumen and hardening the walls

58
Q

Heart attack

A

A blockage in a coronary artery cutting off oxygenated blood flow to an area of cardiac muscle

59
Q

HDL and LDL cholesterol

A

High-Density lipoproteins (HDL) actively remove cholesterol from arterial walls and transport it to the liver whereas low-density lipoproteins (LDL) deposit cholesterol on the arterial walls

60
Q

Chronic obstructive pulmonary disease (COPD)

A

An umbrella term for one or more respiratory diseases, where persistent inflammation leads to permanent damage in the airways and lung tissue

A level - PE (17 decks)

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