2.2 - Preparation And Training Methods Flashcards
What should a warm up consist of
Pulse raising activity
Mobility exercises
What’s the purpose of a warm up
Prepare the body for exercise and reduce the risk of injury
What does a cool down consist of
Pulse lowering exercises
Stretching
What’s the purpose of a cooldown
Prepare the body for rest
Reduce the risk of DOMS
What is aerobic capacity
The ability of the body to inspire, transport, and utilise oxygen to perform sustained periods if aerobic activity
What is VO2 max
Maximum volume of oxygen inspired, transported and utilised per minute during exhaustive exercise
What are the four factors which affect VO2 max
Physiological make up, age, gender, training
How do you calculate heart rate reserve
HR max - resting heart rate
What is continuous training
Steady state low-moderate intensity work for a prolonged period of time. Done to improve aerobic endurance
What is High Intensity Interval Training (HIIT)
high intensity work with periods of rest and recovery.
80-95% of maximum
5-8 minutes
Can be altered for both aerobic and anaerobic
What are the structural adaptations of aerobic exercise on the respiratory systems (2)
Stronger respiratory muscles - increased maximal lung volumes, decreased respiratory fatigue
Increased surface area of alveoli - increased external gaseous exchange
What are the structural adaptations of aerobic exercise on the cardiovascular system (5)
Cardiac hypertrophy
Increased elasticity of arterial walls
Increased blood plasma volume
Increased number of RBC
Capillarisation surrounding alveoli and SO muscle fibres
What are the structural adaptations of aerobic exercise on the musculoskeletal system (8)
Slow oxidative muscle fibre hypertrophy
Increased size and density of mitochondria
Increased stores of myoglobin
Increased stores of glycogen and triglycerides
Fast oxidative glycolytic fibres become more aerobic
Increased strength of connective tissue
Increased thickness of articular cartilage
Increased bone mineral density
What are the different types of strength
Static strength
Dynamic strength
Maximum strength
Explosive strength
Strength endurance
What is static strength
Where force is applied against a resistance without any movement occurring
What is dynamic strength
A force is applied against a resistance and the muscles change in length eccentrically or concentrically
What is maximum strength
Ability to produce maximal amount of force in a single muscular contraction
What is explosive strength
Ability to produce a maximal amount of force in one or a series if rapid muscular contractions
What is strength endurance
Ability to sustain repeated muscular contractions over a period of time withstanding fatigue
What is static flexibility
Range of motion about a joint without reference to the speed of movement. E.g. holding a hamstring stretch
Holding a split on a balance beam in gymnastics
What’s the difference between active and passive static flexibility
Active static flexibility is when a performer completes voluntary contraction just beyond the point of resistance.
Passive static flexibility is when your assisted by a partner or aid to move joint beyond its point of resistance.
What is dynamic flexibility
The range of movement around a joint with reference to speed of movement
What are the 2 types of static stretching
Active
Passive
What is active stretching
Performer moves themselves into stretched position (without an external force or assistance)
What is passive stretching
Performer moves the joint into a stretched position with assistance
What is isometric stretching
Involves isometrically contracting the muscle while holding a stretched position
What does PNF stand for
Proprioceptive neuromuscular facilitation
What is PNF stretching
Aims to desensitise the stretch reflex to increase the range of motion about a joint
What is the 3 step process that PNF follows? Explain each.
Static - with assistance from a partner limb is held just past point of resistance and held
Contract - agonist muscle isometrically contracts against resistance for 6-10 seconds
Reflex - muscle relaxes and the limb can be moved further into the stretch position
What is ballistic stretching
Involves swinging or bouncing movements that forces the joint through its extreme range of motion
What is dynamic stretching
Involve taking a joint through its full range of motion with CONTROL over the entry and exit of the stretch
What are the benefits of active stretching
Increase active flexibility and strengthen the agonistic muscles
What are the benefits of passive stretching (5)
Improve flexibility
Improve ROM
Improve mobility
Stimulate muscles growth
Prevent muscle weakness
What are the benefits of isometric stretching (3)
Overcomes stretch reflex
Creates greater stretch in both resting and already stretched fibres
Develops increased static passive flexibility
What are the benefits of PNF stretching
Increased ROM and flexibility
Aids muscle relaxation
Muscle spindles adapt to to an increased length, delaying stretch reflex
What are the benefits of ballistic stretching (2)
Prepares muscles and connective tissue for rapid contraction
Can improve speed and power
What is the benefit of dynamic stretching
More controlled so less risk of injury
Improve speed and power
What are 4 cardiovascular diseases
Atherosclerosis
CHD
Heart attack
Stroke
What is atherosclerosis (3 points)
Build up of fatty deposits that form a hard plaque on the arterial walls
Narrows lumen, reducing space for bloodflow
Arterial wall thickens and hardens, making it harder to regulate blood pressure
What is CHD
Reduction in blood flow and oxygen supply limits respiration
Can cause heart attack
What is a heart attack
If a piece of fatty plaque breaks away from arterial walls it can cause a blood clot to form
If this blocks artery then it will cut off oxygen supply, causing death of cells and permanent damage
What is a stroke
Blockage in artery causing the blood supply to the brain being cut off
What are the effects of training on the risk of developing cardiovascular diseases (8)
Reduce level of cholesterol - slow development of atherosclerosis
Prevent hardening and loss of elasticity in arterial walls
Decrease blood viscosity and reduce blood pressure
Increase coronary circulation - help reduce incidence of heart attacks
Lead to cardiac hypertrophy
Decreased body fat
Increase blood flow and oxygen transportation to the muscle cells
Reduce the risk of a stroke
What are 2 respiratory diseases
Asthma
COPD (chronic obstructive pulmonary disease)
What is COPD? What are the effects of COPD?
Term for several conditions of the lungs where the airways become inflamed and narrow
Overtime, inflammation leads to permanent changes, such as: thickening of bronchiole walls, increased mucus production, damage to alveoli and a decrease in lung tissue elasticity
What are the effects of training on the respiratory system
Increase respiratory muscle strength
Decrease resting and sub-maximal frequency breathing
Maintain full use of lung tissue and elasticity
Increase the surface area of alveoli and pulmonary capillaries
