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PE > 2.2 Preparation and Training Methods > Flashcards

2.2 Preparation and Training Methods Flashcards

1
Q

Principles of training

A

Specificity
Progression - gradually increase training demand over time
Overload - above comfort zone to force adaptation (FITT)
Variance - range if activities to prevent boredom
Moderation - appropriate while maintaining healthy balanced lifestyle
Reversibility

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2
Q

What’s FITT

A

Frequency - how many sessions per week are performed
Intensity - how hard the sessions are
Time - how long the sessions or Intervals are
Type - method of training used

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3
Q

When designing a training programme, what should we include?

A

Test - eg programme for aerobic capacity should have baseline test of bleep test
Warm up - pulse raising activity will prepare body for exercise and reduce injury risk
Cool down - pulse lowering activity that prepares body for risk and reduces DOMS

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4
Q

What is periodisation?

A

The organised division of training into blocks each with a goal and a time frame so that performer can reach:

  • physiological peak at right time
  • avoid injury and burnout
  • training is structured to give realistic and achievable goals
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5
Q

Definition of macro cycle + example

A

Long term training plan, usually over a year, to achieve a long term goal, eg a personal best at national championships
- broken down into meso cycles

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6
Q

Definition of meso cycle + example

A

Mid term training plan, usually 6 weeks to achieve a mid term goal, eg maintaining general fitness over a transition phase
- broken down into micro cycles

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7
Q

Definition of micro cycle + example

A

Short term training plan over 1-3 weeks, short term goal eg perfecting sprint start technique
- each cycle split into separate cycles focusing on each unit

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8
Q

What does the design of each meso cycle depend on?

A

What phase of training a performer is in within their year

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9
Q

Define tapering

A

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

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10
Q

What does a performer do in the off season

A

Off season, performer must undertake general conditioning to develop a base to build on in ore season = aerobic training, mobility training and strength and conditioning

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11
Q

What does a performer do in the pre season

A

Pre season, progressive overload is the focus of training

- increase intensity of training

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12
Q

What does a performer do in the competitive phase 3

A
  • training load reduces with periods of lower intensity and adequate rest days to maintain fitness but stay injury free
  • focus on strategies, tactics and game play
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13
Q

What does a performer do in the competitive phase 4

A

Tapering to achieve peak performance
2-3 weeks before performance training load is gradually reduced, and relief increased to ensure a performer is fully recovered with maximum fuel stores

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14
Q

What does a performer do in the transition phase

A

Low intensity aerobic work such as swimming, while receiving treatment

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15
Q

Define aerobic capacity

A

Ability of body to inspire, transport and utilise oxygen to perform sustained periods of aerobic activity

  • dependent on efficiency of respiratory, cardiovascular and muscular systems
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16
Q

Define VO2 MAX (ml/kg/min)

A

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

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17
Q

4 factors that affect VO2 max levels

A

Physiological make up
Age
Gender
Training

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18
Q

How does physiological make up affect VO2 max

A
  • greater the efficiency of respiratory, CV system and muscle cells to inspire, transport and utilise oxygen, the higher the VO2 max
  • eg strong left ventricles, large lung capacities, capillarisation
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19
Q

How does age affect VO2 max

A
  • from early 20s, decreases by around 1% a year

- less elasticity in heart and blood vessels

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20
Q

How does gender affect VO2 max

A

Females tend to have 15-30% less VO2 max than males at the same group
- women have higher fat content, smaller lung volumes

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21
Q

How does training affect VO2 max

A

Aerobic training will increase max by 10-20% as it forces long term adaptations such as increased strength of respiratory muscles, more mitochondria, myoglobin and haemoglobin

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22
Q

Define capillarisation

A

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

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23
Q

Why is identifying and maintaining the correct training intensity essential to gain aerobic adaptations?

A
  • if intensity too high, performer May fatigue and adapt anaerobically, eg build a tolerance to lactic acid
  • if intensity too low, then no adaption will be made
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24
Q

Physiological changes at each % range of heart range

A 
50-60 - basic endurance - very light
60-70 - targets fat burning - light
70-80 - aerobic zone - moderate 
80-90 - lactate threshold - hard
90-100 - max performance capacity - maximum
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25
Q

What’s karvonens principle?

A

Training HR = resting HR + %(max HR - resting HR)

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26
Q

What is continuous training and what’s the intensity and duration of it

A

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

  • intensity = 60-80 of max HR
  • duration = 20-80 minutws
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27
Q

HIIT TRAINING:

  • what variables of it can be manipulated
  • what is it
  • what are its target intensity’s and duration
A
  • duration, intensity, reps, sets, recovery time, which activity
  • intensity = 80-95% of max HR (recovery = 40-50)
  • Duration = 5 seconds to 8 minutes ( recovery = equal to length of work)
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28
Q

After how long will adaptations start to take place?

A
  • following an aerobic intensity programme at correct intensity and duration for 3-5 times a week for 12 weeks, significant structural adaptations will take place
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29
Q

Structural adaptations to respiratory system after 12 weeks

A
  • Stronger respiratory muscles = increased mechanics of breathing efficiency as increased maximal lung volume, decreased respiratory fatigue
  • increased surface area of alveoli = increased external gaseous exchange
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30
Q

5 Structural adaptations to cardiovascular system after 12 weeks

A
  • cardiac hypertrophy - increased SV and CO
  • increased elasticity of arterial walls - increased efficiency of vascular shunt mechanism
  • increased blood/plasma volume - lower blood viscosity
  • increased RBC count - increase in oxygen carrying capacity
  • capillarisation surrounding alveoli and SO muscle fibres - increased surface area for blood flow
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31
Q

(5) Structural adaptations of musculoskeletal system after aerobic training

A
  • slow oxidative muscle fibre hypertrophy - increased potential for aerobic energy production
  • increases size and density of mitochondria- increased utilisation of oxygen
  • increased stores of myoglobin - increased storage/transport to mitochondria
  • increased strength of connective tissue - tendons and ligaments strengthen
  • increased bone mineral density - increased calcium absorption
  • increased thickness of artivulsr cartilsge - increased synovial fluid production
  • increased stores of glycogen and triglycerides - increased aerobic energy fuels - increased duration
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32
Q

Overall effects of respiratory adaptations

A
  • alleviates symptoms of asthma
  • easier to perform exercise
  • increased volume of oxygen diffused into the bloodstream
  • reduced onset of fatigue
33
Q

Overall effects of cardiovascular system adaptations

A
  • increased blood flow and oxygen transport to muscle cells

- lower risk of stroke, hypertension, coronary heart disease

34
Q

Overall effets of musculoskeletal system adaptations

A
  • increased capacity of aerobic energy production
  • increased joint stability
  • increased metabolic rate
  • lower risk of injury
35
Q

Cardiac hypertrophy definition

A

Training induced enlargement of the heart, increasing ventricular contractility

36
Q

Hypertension definition

A
  • chronic high blood pressure defined as consistently over 140/90 mmHg
37
Q

CHD definition

A

Coronary heart disease - narrowing of coronary arteries reducing oxygenated blood flow to the cardiac muscle

38
Q

Structural adaptations of metabolic function

A
  • increased activity of aerobic enzymes = increased metabolism of triglycerides and glycogen
  • decreased fat mass = increased lean mass
  • decreased insulin résistance = improve glucose tolerance
39
Q

Overall effect of structural adaptions to metabolic function

A
  • increased use of fuel and oxygen to provide aerobic energy
  • improved body composition
  • easier to perform exercise, increases intensity and duration of performance
  • fatigue at a lower rate
40
Q

Four types of strength definition + example

A

Static - force applied against a resistance without any movement occurring - gymnasts holding crucifix
Dynamic - type of strength characterised by movement, either centric or concentric as muscle changes length - also known as power output, eg triple jump
Maximum - maximal amount of force in one singular contraction, eg one rep max - Olympic weightlifters
Explosive strength - ability to produce maximal amount of force in one/ a series of rapid contractions = elastic strength, eg, sprinting into the box in football

41
Q

Define muscular endurance

A

Ability to sustain repeated muscular contractions over a period of time avoiding fatigue

42
Q

Factors that affect strength

A

Cross sectional area - F = MA, greater the A = higher force produced
Fibre type - greater the proportion of type 2 = greater the strength over a short period of time
Gender - men have higher strength than females
Age - female peak 16-25, males peak 18-30

43
Q

What will training programmes manipulate to target a particular type of strength

A
  • weight or resistance
  • number of reps
  • number of sets
  • work to relief ratio
44
Q

How do plyo metrics work?

A

Eccentric contraction into a concentric contraction, eccentric stored elastic energy which is transferred into concentric contraction

  • neuromuscular system stimulated to adapt and after recruiting more motor units, initiate a stretch reflex
  • risk of injury is high though
45
Q

Strength training guidelines for each strength type

A

Max - 85-95%, 1-5 reps, 2-6 sets, 1:3+ ratio, 4-5 min rest
Explosive - 75-85%, 6-10 reps, 4-6 sets, 1:3 ratio, 3-5 rest
Advanced endurance- 50-75%, 15-20 reps, 3-5 sets, 1:2 ratio, 30-45 seconds

46
Q

Variables to manipulate in circuit training

A
  • work intensity
  • work duration
  • relief interval
  • number of work:relief intervals
47
Q

Physiological adaptations by the neural pathways to strength training

A
  • increased recruitment of motor units and FG and FOG fibre types = increased force of contraction
  • decreased inhibition of the stretch reflex - increased force of contraction from agonist

Overall - increase speed, strength and power output

48
Q

Physiological adaptations made by muscle and connective tissues

A
  • Muscular hypertrophy + hyperplasia = increased force of contraction
  • increased number and size of contraction proteins and myofibrils = increased force of contraction
  • increased strength of tendons and ligaments = increased joint stability
  • increase bone density and mass = increased absorption of calcium
49
Q

Overall effects to connective tissues and muscle from strength training

A
  • increased muscle mass
  • increased speed, strength and power output
  • increases intensity of performance
  • hypertrophic physique = more confidence
50
Q

Physiological adaptations made in metabolic function to strength training

A
  • increased ATP, phosphocreatine and glycogen stores = increased capacity for alacrity energy production
  • increased enzyme activity = increased efficiency of anaerobic energy production
  • increased tolerance and removal of lactic acid = increased anaerobic threshold
  • increased muscle mass = improved body composition
51
Q

Overall effects of strength training on metabolic function

A
  • increased anaerobic fuel stores and energy production
  • increased anaerobic threshold and delayed OBLA, which undresses the intensity and duration if performance
  • increased metabolic rate, increased energy expenditure and managing weight
52
Q

Define actin-myosin filaments

A

Proteins which form the contractile units of skeletal muscle

53
Q

Difference between dynamic and static flexibility + example

A

Dynamic - range of motion about a joint with reference to a speed of movement, eg dancer performing a split leap at hip
Static - range of motion about a joint without a reference to a speed movement, eg gymnast holding a split balance on the beam

54
Q

Factors affecting flexibility

A

Type of joint - ball and socket joints have a greater range of motion than hinge joints
Length and elasticity of surrounding connective tissue - greater the length and elasticity of surrounding muscle’ tendons and ligaments, greater the range of motion
Gender - females more flexible than males
Age - flexibility declines with age

55
Q

Two types of stretching routine

A
  1. Maintenance stretching: performed as warmup to maintain current ROM about a joint
  2. Development stretching: designed to improve ROM about a joint
56
Q

Two types of static stretching

A

Active stretching - performer moves the joint into fully stretched position themselves without assistance and holds for 10-30 seconds
Passive stretching - performer moves joint beyond point of resistance with assistance and holds for 10-30 seconds

57
Q

What is isometric stretching

A

Performer isometrically contracts muscles while holding a stretched position for 7-20 seconds

  • overcomes stretch reflex
  • fast and effective way to develop increased static passive flexibility
  • higher risk of damaging tensions and connective tissue, so should be avoided by u16
58
Q

Proprioreceptive neuromuscular facilitation (PNF) definition

A

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

59
Q

Muscle spindle definition

A

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

60
Q

3 steps of PNF

A
  1. Static - with assistance from a partner, limb is kicked just past the point of resistance and held
  2. Contract - the agonist muddle isometrically contracts against a resistance partner for 6-10 seconds
  3. Relax - muscle relaxes and limb can be moved further into the stretch position

Process repeated 3 time, each time muscle spindles adapt to an increased length, delaying stretch reflex

61
Q

What is ballistic stretching

A

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

  • for people already quite flexible
  • prepares muscles and connective tissue for rapid movement
  • greater risk of injury and there is not sufficient time in the stretched position for the tissues to adapt
62
Q

What is dynamic stretching

A

Stretching technique which involves taking a joint through its full ROM with control over the entry and exit of the stretch, such as a walking lunge

  • less risk of injury while still preparing muscles and connective tissue for rapid movement
63
Q

How long for body to adapt to flexibility programme

A

3-6 times a week for 6 weeks

64
Q

Physiological adaptations in muscle and connective tissue to flexibility training

A
  • Increased resting length = increased ROM about a joint as muscle spindles adapt to the increased length, reducing the stretch reflex stimulus
  • increased elasticity = increased potential for static and dynamic flexibility as decreased inhibition from antagonist
65
Q

Overall effects of flexibility training on muscle and connective tissues

A

Increased ROM sound a joint

  • increased distance and efficiency for muscles to create force at speed
  • decreased risk of injury during dynamic movements
  • improves posture and alignment
66
Q

what is atherosclerosis and what are its effects and consequences

A

Fatty plaque development in the arterial walls progressively narrowing the lumen and hardening the walls
- reduces space for blood flow, increases chance of blood clots forming
= arterial walls become thick and hardened, reducing their ability to vasodilate and constrict to regulate blood pressure

67
Q

What is CHD caused by

A

Atherosclerosis, less blood getting to the hearts = less oxygen going to heart = angina/possible heart attack

68
Q

How do heart attacks occur

A

If a piece of fatty plaque (atheroma) breaks away from an arterial wall, a blood clot will form
- if clot blocks up coronary artery = no oxygenated blood flow to the heart = heart attack

69
Q

What are strokes caused by

A

Ischaemic - blockage in cerebral artery to brain (more likely)
Haemorrhagic - blood vessel bursting within or on surface of brain

70
Q

Overall effects of training part 1

A
  • reduce level of blood lipids, increase proportion of HDL to LDL
  • prevent the hardening and loss of elasticity in arterial walls
  • decrease blood viscosity and resistance to blood flow
  • increase coronary circulation as coronary artérioles gain an increased diameter and density
71
Q

Overall effects of training part 2

A
  • lead to cardiac hypertrophy, ventricular centrality goes up and stroke volume = more efficient heart
  • decrease body fat and help manage weight
  • increase blood flow and oxygen transportation to muscle cells
  • reduce risk of stroke by lowering BP
72
Q

What is COPD?

A

Chronic obstructive pulmonary disease is an umbrella term for the several conditions of the lungs where airways have become inflamed and narrow
- inflammation leads to permanent changes: thickening of bronchiole walls, increased mucus production, damage to alveoli and decrease in lung tissue elasticity

73
Q

overall effects of training on respiratory system

A
  • increased respiratory muscle strength
  • decrease resting and sub maximal frequency of breathing
  • with use of inspiratory muscle training, increase airflow and alleviate breathlessness
  • maintain full use of lung tissue and elasticity
  • increase surface area of alveoli and pulmonary capillaries
74
Q

Continuous training

A
  • steady state
  • Low moderate intensity work
  • Prolonged periods of time
  • Jogging, swimming, cycling, rowing
  • Stress aerobic energy system and slow oxidative muscle fibres
  • Intensity 60-80% HrMax
  • Duration 20-80 minutes
75
Q

Fartlek training

A
  • variation of continuous ‘speed play’
  • Continuous steady state aerobic training interspersed with chaired higher intensity bouts and lower recovery periods
  • Intensity varies throughout
  • Mixture of sprints and terrains
  • Active recovery (whilst performing)
  • Games players!
76
Q

Interval training

A
  • periods of work followed by periods of rest
  • Flexible and can be modified for most activities to improve both aerobic and anaerobic capacities such as;
  • Duration/ intensity of work interval
  • Number of reps and sets
  • Duration of recovery interval
  • Activity during recovery interval
77
Q

High intensity interval training breakdown

A
  • repeated bouts of high intensity work followed by varied recovery times for an overall period of 20-60 minutes
  • Work intervals: 80-95% of HRMax intensity, 5 seconds to 8 minutes duration
  • Recovery intervals: 40-50% HRMax intensity, 1:1 duration of rest
78
Q

HIIT characteristics

A
  • easily modified for people with varying fitness levels and can be performer in all sports
  • Cycling, walking, swimming, cross training
  • Aerobic capacity benefits over shorter times than continuous training
  • Those with health conditions or living a sedentary lifestyle shouldn’t perform this first
  • Longer recovery period with HIIT (DOMS)
79
Q

ACSM

A

American college of sports medicine

  • recommends at least 20-30 minutes of moderate intensity activity
  • 5x a week
  • Strength training performer 2x a week

PE (18 decks)

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