1.2 Exercise Physiology (Preparation and Training Methods) Flashcards
Principles of training
Used to help you make a good well rounded training plan
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Moderation
Training must be appropriate for the performer to adapt while maintaining a healthy, balanced lifestyle
Reversability
Training must be maintained to prevent deterioration in performance
Specificity
Training should be relevant and appropriate for the individual, sport, energy system, muscle fibre type and movement pattern
Variance
Training includes a range of exercises and activities to prevent boredom, maintain motivation and limit overuse injuries
Overload
Training intensity should be above the performer’s comfort zone to place a stress on the body to force an adaptation
Progression
Training demand should gradually increase over time to ensure the performer adapts and improves
Adaptation
A physiological change in response to training
FIIT
Component parts of the principle of overload; Frequency, intensity, time and types of training
Periodisation
The organised division of training into blocks, each with a goal and time-frame
Macro-cycle
A long-term training plan, typically over one year, to achieve a long-term goal
Meso-cycle
A mid-term training plan, typically six weeks, to achieve a mid-term goal
Micro-cycle
A short term training plan, typically one week, to achieve a short-term goal
Prepatory phase 1
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Prepatory phase 2
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Competitive phase 3
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Competitive phase 4
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Tapering
Maintaining the intensity but decreasing the volume of training by one third to prepare for competition
Aerobic capacity
The ability of the body to inspire, transport and utilise oxygen to perform sustained periods of aerobic activity
VO2 max
Maximum volume of oxygen inspired, transported and utilised per minute during exhaustive exercise
Capillarisation
The formation and development of a network of capillaries to a part of the body, increased through aerobic training
Aerobic capacity tests
Direct gas analysis, 12 minute Cooper run, Queen’s Collage step test, NCF multi-stage fitness test
Heart rate training zones
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Continuous training
Steady-state low-moderate intensity work for a prolonged period of time
Fartlek training
Continuous steady-state aerobic training interspersed with varied higher intensity bouts and lower recovery periods
Repetitions
Number of times an exercise is repeated or weight lifted
Sets
A series of repetitions followed by a relief period
High intensity interval training (HIIT)
Repeated bouts of high-intensity work followed by varied recovery times
Asthma
Constriction of the bronchial airways and inflammation of the mucous membranes, which restrict the airways and limit breathing
Cardiac hypertrophy
Training induced enlargement of the heart, increasing ventricle contractility
Hypertension
Chronic high blood pressure defined as consistently high blood pressure over 140/90 mmHg
Coronary heart disease (CHD)
The narrowing of coronary arteries reducing oxygenated blood flow to the cardiac muscle
Stroke
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
Neuromuscular system
The connection between the muscles and nervous system
Power output
The amount of work performed per unit of time measured in Watts (W)
Maximum strength
The ability to produce a maximal amount of force in a single muscular contraction
Explosive strength
The ability to produce a maximal amount of force in one or a series of rapid muscular contractions
Strength endurance
The ability to sustain repeated muscular contractions over a period of time withstanding fatigue
Dynomometer
A device used to measure force production
Plyometrics
A series of explosive exercise such a hopping, bounding and jumping to improve the speed of which a muscle shortens
Stretch reflex
A protective mechanism which causes a muscle to concentrically contract in response to being overstretched
Circuit training
A series of exercise stations arranged in a specific order to usually work alternative muscle groups
Muscle hypertrophy
Increased muscle cell size
Muscle hyperplasia
Increased number of muscle fibres
Actin-myosin filament
Proteins which form the contractile until of skeletal muscle
ATP (adenosine triphosphate)
Chemical energy stored as a high energy compound and used as the immediate source of energy for muscle contraction
Static flexibility
The range of motion about a joint without reference to speed of movement
Dynamic flexibility
The range of motion about a joint with reference to speed of movement
Static active stretching
A performer moves the joint into its fully stretched position themselves without any assistance and holds for 10-30 seconds
Static passive stretching
A performer moves the joint just beyond the point of resistance with assistance and holds for 10-30 seconds
Isometric stretching
A performer isometrically contracts the muscles while holding a stretched position for 7-20 seconds
Proprioceptive neuromuscular facilitation (PNF)
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
Muscles spindles
Sensory receptors within he muscle that detect stretch and relay the information to the brain
Ballistic stretching
Swining or bouncing movements to create momentum to force the joint through its extreme range of motion
Dynamic stretching
Stretching technique which involves taking a joint through its full range of motion with control over the entry and exit of the stretch
Artherosclerosis
Fatty plaque development in the arterial walls progressively narrowing the lumen and hardening the walls
Heart attack
A blockage in a coronary artery cutting off oxygenated blood flow to an area of cardiac muscle
HDL and LDL cholesterol
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
Chronic obstructive pulmonary disease (COPD)
An umbrella term for one or more respiratory diseases, where persistent inflammation leads to permanent damage in the airways and lung tissue
