1.2.b Flashcards
Vo2 Max
the maximal volume of oxygen inspired, transported and utilised per minute during exhaustive exercise. Measured in ml/kg/min.
Vo2 max can be affected by
Gender, age ,training, physiological makeup (high capillary density, proportion of slow-twitch fibres, number of oxidative enzymes, cardiac output and a lower body fat percentage)
Direct gas analysis
Measures the amount of O2 inspired and CO2 expired during exercise
+Measures the amount of O2 inspired and CO2 expired during exercise
+Accurate, valid and reliable measurement
-Maximal test to exhaustion
-Cannot be used with elderly or
those with health conditions
-Access to specialist equipment
is required
NCF multistage fitness test
Beep bleep sounds when athletes run 20m back and forth.
+Large groups can perform the test at the same time
+Only simple and cheap equipment is required
+Published tables of VO2 max equivalents
-Prediction of VO2 max not a measurement
-Maximal test to exhaustion limited by athlete motivation
-Cannot be used with the elderly or those with health conditions
-Test is not sport specific (e.g. rowers and cyclists may be at a disadvantage)
Queen’s College step test
Step on a bench for 3 minutes 22/24 steps per min
+Sub-maximal test
+Simple and cheap equipment
+Heart rate easily monitored
+Published tables of
normative data and simple VO2 max calculation
-Prediction not accurate
-Heart rate recovery may be e ected by exercise, food and fluid intake prior to exercise
-Test is not sport specific (e.g. rowers and cyclists may be at a disadvantage)
-Step height may put shorter athletes at a disadvantage
Cooper 12-minute run
Run track in 12 mins & measure
+Large groups can perform the test at the same time in a field-based setting
+Test can be self-administered
+Simple and cheap equipment required
+Published tables of normative data and simple VO2 max calculation
-Prediction
-Maximal test to exhaustion limited by athlete motivation
-Cannot be used with the elederly or those with health conditions
-Test is not sport specific (e.g. rowers and cyclists may be at a disadvantage)
Maximum heart rate
220 - age
High Intensity Interval Training
Increases VO2 max
Should b performed at intensity of 80-90% of maximum heart rate
30s - 2 min
Continuous training
Increases aerobic capacity
70-80%
10-40min
Physiological adaptations- muscular system
OVERALL INCREASED CAPACITY OF AEROBIC ENERGY PRODUCTION
Physiological adaptations - cardiovascular system
OVERALL INCREASED BLOOD FLOW AND OXYGEN TRANSPORT TO MUSCLES
Physiological adaptations - Respiratory system
OVERALL INCREASED VOLUME OF OXYGEN DIFFUSED INTO BLOOD STREAM
Physiological adaptations - metabolic function
OVERALL IMPROVED BODY COMPOSITION AND USE OF FUEL AND OXYGEN FOR AEROBIC ENERGY PRODUCTION
Strength endurance
The ability of the muscle to forcefully contract for a sustained period of time
e.g. Rowing
Maximum strength
The maximum amount of force that can be generated in one contraction
E.g. Weightlifting
Explosive strength
The ability to produce a large force as quickly as possible. Also known as elastic strength
E.g. Sprinting
Static strength
The amount of muscular force that can be produced when the muscle stays the same length. Also known as isometric strength
E.g. Gymnastics
Dynamic strength
The strength produced during a movement. Also known as power output: a combination of speed and strength
E.g. Triple jump
One Rep Maximum Test
Increase weight until u can only do one repetition
+ Direct objective measurement
+Easy procedure on simple equipment
+Most muscle groups can be tested
-Difficult to isolate some individual muscles
-Trial and error may induce early fatigue
-Good technique is essential
- Potential for injury when performing maximum lifts
Abdominal Curl Test
Sit up while keeping up with soundtrack
+Large groups can perform test at same time
+Simple and cheap equipment
+valid and reliable
+ abdominal muscles can be isolated
-Good technique
- Safety concerns over repeated strain on lower spine
-Maximal test to exhaustion limited by athlete motivation
-Not sport specific
Grip Dynamometer Test
Raise it above head then quickly pull it down while squeezing
+Simple and objective measurement
+Inexpensive equipment
+High reliability
-Only the forearm muscles are assessed
- Not sport specific
Vertical jump test
Stand against wall and mark highest u can reach then jump and mark highest wit chalk
+Data gained can be converted into a power output estimate
+Easy test with minimal
+Can be self administered
-Not isolated to one muscle group
-Only estimated explosive strength in the legs
Weight training
increase muscle size and strength, can be altered to specify muscle groups
Multi- gym
Adjustable weight stacks, cannot be suited to individual sports because fixed movements
Plyometric Training
Explosive exercises e.g. Jumping from block to block, good for athletics
Circuit Training
Intensity, Duration, relief interval, work relief intervals
Physiological adaptations- Muscle and connective tissues:
OVERALL INCREASED MUSCLE MASS AND INCREASED SPEED, STRENGTH AND POWER OUTPUT
Neural pathways:
OVERALL INCREASED SPEED, STRENGTH AND POWER OUTPUT
Metabolic function:
OVERALL INCREASED ANAEROBIC FUEL STORES AND ENERGY PRODUCTION
Static Flexibility
range of motion about a joint without reference to speed of movement.
Dynamic flexibility
range of motion about a joint with reference to speed of movement
Affected by: Type of joint
Ball and socket joints will allow a large range of motion in all directions
Hinge joints reduced to backwards and forwards
Length of surrounding tissue
The longer the surrounding connective tissue (such as the tendons) the greater the range of motion which can be achieved.
Gender
Females are more flexible cah less muscle mass and structure of lower spine
Age
Some muscle fibre is replaced by connective tissue as we age.
Sit and reach test
Bock infront of u reach and hold 2 sec straight legs
+Easy test to administer +Cheap and accessible equipment +Standardised data for comparison
- Test measures flexibility in lower back and hamstrings only
- Not joint or movement specific
- Participant must be warmed up, move slowly and hold position for 2 seconds to receive valid results
Goniometer
Protector with two arms
+ Objective, valid and accurate measurement +Any joint and any plane of movement can be measured making it sport specific
-Can be diffcult to locate the axis of rotation
- To get an accurate measure, training is required
Static stretch
Involves lengthening a muscle and connective tissue just beyond the point of resistance and holding for 10-30 seconds
Passive stretching
moves the joint into its fully stretched position with assistance
Isometric stretching
active static stretch and isometrically contract the muscles for 7-20 seconds (resisting an opposing force) and then relax for 20 seconds.
Dynamic stretching
taking a joint through its full range of motion with control over the entry and exit of the stretch, such as walking lunges, arm circles
Ballistic stretching
swinging or bouncing movements such as explosive arm swings or high leg kicks. These movements use momentum to force the joint through its extreme range of motion.
Proprioceptive neuromuscular facilitation (PNF)
Aims to desensitise the stretch reflex to increase the range of motion about a joint
Static- limb past the point and held
Contract-the agonist muscle isometrically contracts against a resistance for 6-10 seconds
Relax - muscle relaxes and limb is moved even further
Physiological adaptations
OVERALL INCREASED RANGE OF MOTION ABOUT A JOINT, IMPROVED POSTURE AND ALIGNMENT AND DECREASED RISK OF INJURY
Periodisation
Is the organised division of training into specific blocks.
Macro cycle
long-term training plan, typically over a one year period.
Broken down into several meso cycles
Meso cycle
mid-term training plan typically over a 4-16 week period, depending on the phase of training the performer is in.
Broken down into several micro
Micro cycle
short-term training plan typically over the course of 1-3 weeks.
Split up into sessions
Preparatory phase
‘off-season’
generic conditioning will be undertaken to develop a base to build on in pre-season. This will consist of aerobic training, flexibility training and strength training
pre-season’
progressive overload is the focus, and intensity of
training is increased. Sports-specific fitness will be
central, such as anaerobic performance for a 400m sprinter
Competitive phase
phase 3: training load will decrease,
with periods of lower intensity and adequate rest days to maintain fitness and remain injury free.
phase 4: In order to achieve peak performance, a process known as tapering may be undertaken
Transition phase
is the time of the year for active rest and recuperation. Low intensity aerobic work e.g. Swimming
Training load increases
Tapering training
maintaining the intensity but decreasing the volume of training by one third to prepare for competition. - Normally done for 2-3 weeks.
*increased haemoglobin/rbc count, improved type 11x fibre recovery, improved immune system & sleep quality
