2.2 Preparation and training methods Flashcards
What are the 6 principles of training?
1 specificity
2 progression
3 overload
4 variance
5 moderation
6 reversibility
What does specificity mean as a principle of training?
Training should be relevant and appropriate for the individual, sport, energy system, muscle fibre type and movement pattern
What does progression mean as a principle of training?
Training demand should gradually increase over time to ensure the performer adapts and improves
What does overload mean as a principle of training?
Training intensity should be above thee performer’s comfort zone to place a stress on the body to force an adaptation. Four components can be manipulated to achieve overload, referred at as the FITT principle
What are the 4 components of the FITT principle?
1 Frequency - how many sessions per week are performed
2 Intensity - how hard the sessions are
3 Time - how long the sessions, intervals and sets are
4 Type - method of training used
What does variance mean as a principle of training?
Training includes a range of exercises and activities to prevent boredom, maintain motivation and limit overuse injuries
What does moderation mean as a principle of training?
Training must be appropriate for the performer to adapt while maintaining a healthy, balanced lifestyle.
What happen is training is too intense and too frequent?
Training quality will decrease and overuse injuries and burnout can occur
What happens if training does not overload?
There may be no adaptation or improvement
What does reversibility mean as a principle of training?
Training must be maintained to prevent deterioration in performance. Through injury or off-season, losses in aerobic capacity are rapid and, at a slower rate, strength will also decrease.
What is the definition of the principles of training?
The rule that underpin training programme design to ensure safe and effective fitness adaptation.
What is the definition of adaptation?
A physiological change, in response to training - for example, increased red blood cell production.
What is the definition of the FITT principle?
Component parts of the principle overload - frequency, intensity, time and type of training - which can be altered to maximise training
What 3 things do you need to consider when designing a training programme?
Test
Warm-up
Cool-down
What does it mean to consider test when designing a training programme?
Training intensity will be set based upon results from an appropriate evaluation test - for example, the multi-stage fitness test for aerobic capacity. Progression can also be monitored by performing mid-programme tests and post-programme tests.
Why do you need to consider the warm-up when designing a training programme?
Training sessions must begin with a warm-up. Pulse-raising activity and mobility exercises will prepare the body for exercise and reduce the risk of injury.
Why do you need to consider the cool-down when designing a training programme?
Training sessions must end with a cool-down. Pulse-lowering activity and stretching will prepare the body for rest and reduces the risk of delayed onset muscle soreness.
What is the definition of periodisation?
The organised division of training into blocks, each with a goal and time-frame
What are the 3 aims of periodisation?
1 a performer reaches their physiological peak at the correct time.
2 they avoid injury and burnout
3 training is structured to give realistic and achievable goals
What is the definition of the Macro-cycle?
A long-term training plan, typically over 1 year, to achieve a long-term goal.
What is the definition of the Meso-cycle?
A mid-term training plan, typically 6 weeks, to achieve a mid-term goal.
What is the definition of the Micro-cycle?
A short-term training plan, typically 1 week, to achieve a short-term goal
What is a macro-cycle broken down into?
several meso-cycles
What is a meso-cycle broken down into?
several micro-cycles
What is an example of a macro-cycle?
achieving a personal best at national championships
What is an example of a meso-cycle?
Maintaining general fitness over a transition phase
What is a micro-cycle split into?
A number of sessions, each focusing on a specific unit, such as skill-based practices or flexibility training
What is an example of a micro-cycle?
perfecting the sprint start technique
What are the 4 phases of a meso-cycle within a periodised year?
1 preparatory phase 1
2 preparatory phase 2
3 Competitive phase 3
4 competitive phase 4
When designing a meso-cycle, what is the preparatory phase 1?
During the off-season, general conditioning will be undertaken to develop a base to build on in pre-season. This will consist of aerobic training, mobility training and strength and conditioning.
When designing a meso-cycle, what is the preparatory phase 2?
During the 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 4000m runner. As competition looms, the total training volume will reduce and competition-specific training will take over with practice games or the sprint start phase for a sprinter.
What does it mean by preparatory phase of a meso-cycle?
Also known as ‘off-season and pre-season’, this is the time of year when general, sports-specific and skill-based fitness is the focus
What does it mean by competitive phase of a meso-cycle?
Also known as ‘competition season’, this is the time of year to maintain the fitness developed in the preparatory phase, avoid injury and focus on strategies and tactics.
When designing a meso-cycle, what is the competitive phase 3?
Training load reduces with periods of lower intensity and adequate rest days to maintain fitness while remaining injury free. Strategies, tactics and game-play will be the focus, although endurance performers will still need high-intensity training to be competition ready.
When designing a meso-cycle, what is competitive phase 4?
To achieve peak performance, a process known as tapering may be undertaken. Two or three weeks prior to performance, training load is gradually reduced and relief increased to ensure a performer is fully recovered with maximum fuel stores. Training intensity is maintained but volume decreased by approximately one third.
What is the definition of tapering?
Maintaining the intensity but decreasing the volume of training by one third to prepare for competition
What does it mean by the transition phase of a meso-cycle?
Also known as ‘transition season’, this is the time of year for active rest and recuperation. Low-intensity aerobic work, such as swimming or cycling, will be completed will receiving treatment for injuries. As the preparatory phase approaches, training load will gradually increase again and the new year will commence.
What is the definition of aerobic capacity?
The ability of the body to inspire, transport and utilise oxygen to perform sustained periods of aerobic activity
What is the definition of VO2 max?
Maximum volume of oxygen inspired, transported and utilised per minute during exhaustive exercise
What is aerobic capacity dependent on?
The efficiency of the respiratory, cardiovascular and muscular systems
What is VO2 max measured in?
milliliters per kilogram per minute
What are the 4 factors that affect VO2 max?
1 physiological make-up
2 age
3 gender
4 training
What is the effect of physiological make-up on VO2 max?
The greater the efficiency of the respiratory system, cardiovascular system and muscle cells to inspire, transport and utilise oxygen, the higher the VO2 max
How does physiological make-up affect VO2?
Strong respiratory muscles and large lung capacities can inspire more air. A large and strong left ventricle will increase SV and CO, raising blood flow. Increased haemoglobin content of the blood stream will transport more oxygen for aerobic energy production.
Capillarisation will increase the surface area for gaseous exchange. A high percentage of slow oxidative (SO) fibres rich in myoglobin and mitochondria produce more energy aerobically.
What is the effect of age on VO2 max?
From the early 20s, VO2 max declines approximately 1% per year
How does age affect VO2 max?
Lost elasticity in heart, blood vessel and lung tissue walls with age reduce the efficiency to inspire and transport oxygen.
What is the effect of gender on VO2 max?
Females tend to have a 15-30% lower VO2 max than males from the same group
How goes gender affect VO2 max?
Females have a higher % of body fat, smaller lung volumes, SV and CO during maximal work and lower haemoglobin levels, reducing the efficiency to inspire and transport oxygen for aerobic energy production.
What is the effect of training on VO2 max?
Aerobic training will increase VO2 max by 10-20%. In ageing performers, aerobic training will maintain or reduce any decline in VO2 max.
How does training affect VO2 max?
Aerobic training causes long-term adaptations, such as increased strength of respiratory muscles, levels of haemoglobin, myoglobin and mitochondria, which increases the efficiency to inspire, transport and utilise oxygen
What is the definition of capillarisation?
The formation and development of a network of capillaries to a part of the body, increased through aerobic training
What are the 4 aerobic capacity tests?
1 direct gas analysis
2 cooper 12-minute run
3 queen’s college step test
4 NCF multi-stage fitness test
What is direct gas analysis?
aerobic capacity test. Subject performs continuous exercise at progressive intensities to exhaustion. Expired air is captured by a mask with a tube connected to a flow meter and gas analyser. The relative concentrations of oxygen and carbon dioxide in expired air to inspired air are measured. Results can be graphed against intensity and using a simple calculation VO2 max can be determined.
What are the advantages of direct gas analysis?
Direct objective measurement of VO2 max.
Accurate, valid and reliable measure.
Test performed during different exercises, including lab and field settings.
What are the disadvantages of direct gas analysis?
Maximal test to exhaustion.
Cannot be used to test the elderly or those with health conditions.
Access to specialist equipment is required.
What is the Cooper 12-minute Run?
Aerobic capacity test. Subject performs continuous running to achieve a maximum distance within 12 minutes. Usually performed on a 400m running track with cones placed at intervals. Time left per lap is called to the performer. At the end of the 12 minutes, the test ends and total distance is recorded. This is a maximum-intensity test which using a simple calculation can predict VO2 max.
What are the advantages of the Cooper 12-minute run?
Large groups can perform the test at the same time in a field-based setting.
A subject can administer their own test.
Simple and cheap equipment required.
Published tables of normative data and simple VO2 max calculation.
What are the disadvantages of the Cooper 12-minute run?
Prediction of VO2 max, not a measurement. Maximal test to exhaustion limited by subject motivation.
Cannot be used with the elderly or those with health conditions.
Test is not sport specific (rowers or cyclists may be at a disadvantage).
What is the Queen’s College step test?
Aerobic capacity test. Subject performs continuous stepping on and off a box 41.3cm high for a period of 3 minutes. Steps will be taken at a rate of 24steps/min for men and 22 steps/min for women. HR is taken 5 seconds after completing the test for 15 seconds. HR recovery is used to predict VO2 max with a simple equation.
What are the advantage of the Queen’s College step test?
Sub-maximal test.
Simple and cheap equipment required.
HR easily monitored.
Publishes tables of normative data and simple VO2 max calculation.
What are the disadvantages of the Queen’s College step test?
Prediction of VO2 max, not a measurement.
HR recovery will be affected by prior exercise, food and fluid intake.
Test is not sport specific.
Step height may disadvantage shorter subjects
What is the MCF multi-stage fitness test?
Aerobic capacity test. Subjects performs a continuous 20m shittle run test at a progressive intensities to exhaustion. Each 20m shuttle will be times to an audio due. The test is over when the subject cannot complete the shuttle in the allotted time. A level and shuttle number will be given, which predicts VO2 max from a standardised comparison table.
What are the advantages of the NCF multi-stage fitness test?
Large groups can perform the test at the same time.
Only simple and cheap equipment is required.
Publishes tables of VO2 max equivalents.
What are the disadvantages of the NCF multi-stage fitness test?
Prediction of VO2 max, not a measurement
Maximal test to exhaustion limited by subject motivation.
Cannot be used with the elderly or those with health conditions.
Test is not sport specific.
What happens if the training intensity is too high?
The performer may fatigue quickly and adapt anaerobically - for example, learning to tolerate lactic acid
What happens if the intensity of training is too low?
No adaptation may be made
What are heart rate training zones?
Based on a performer’s age and training need, zones can be used to monitor intensity to ensure the correct type of structural adaptation occurs.
What is Karvonen’s principle?
It can be used to calculate the correct training HR within a particular zone.
What is the formula used to find maximum HR?
200 - age
What is the formula that Karvonen’s principle uses?
training HR = resting HR + %(max HR - resting HR)
What is the definition of continuous training?
Steady-state low-moderate intensity work for a prolonged period of time
What is the purpose of continuous training?
This will stress the aerobic energy system and slow oxidative muscle fibres, creating an aerobic adaptation to increase the intensity and duration of performance without the associated fatigue.
What type of athlete will commonly use continuous training?
endurance performers such as triathletes and marathon runners
What are the disadvantages of continuous training?
Overuse injuries are common with the great distances covered.
Team game players may find training not sport specific and boring
What is the definition of Fartlek training?
Continuous steady-state aerobic training interspersed with varied higher intensity bouts and lower recovery periods
What does HIIT stand for?
High-intensity interval training
What is the definition of High-intensity interval training (HIIT)?
Repeated bouts of high intensity work followed by varied recovery times for an overall period of 20-60 minutes
In order to gain the correct adaptation of HIIT, what 6 variables can be changed?
1 duration of the work interval
2 intensity of the work interval
3 number of repetitions in a set
4 number of sets within a session
5 duration of the recovery interval
6 activity during the recovery interval
What is the definition of repetitions?
Number of times an exercise is repeated or weight lifted
What is the definition of sets?
A series of repetitions followed by a relief period
What sports often use HIIT?
cycling, walking, swimming, cross-training and group exercise classes
What are the advantages of HIIT?
Provides similar benefits in aerobic capacity but in shorter periods of time than continuous training. This is due to the higher calorie consumption during and after the session.
What are the disadvantages of HIIT?
Due to the high-intensity nature of this training regime, those with health conditions or living a sedentary lifestyle should seek medical clearance and develop a base aerobic fitness prior to commencing the programme.
HIIT requires longer recovery periods than steady-state continuous training.
What are the 2 physiological adaptations made by the respiratory system due to aerobic training?
1 stronger respiratory muscles
2 increased surface area of alveoli
What is the functional effect of stronger respiratory muscles, due to aerobic training?
Increased mechanics of breathing efficiency
Increased maximal lung volumes
Decreased respiratory fatigue
What is the functional effect of increased surface are of alveoli, due to aerobic training?
increased external gaseous exchange
What is the definition of asthma?
Constriction of the bronchial airways and inflammation of the mucous membranes, which restrict the airways and limit breathing
What is the overall effects on the respiratory system due to aerobic training?
Increased volume of oxygen diffused into the blood stream.
Decreased frequency of breathing at rest and during sub-maximal exercise.
Makes it easier to perform exercise, reduces the onset fatigue, delays OBLA and increases the intensity and duration of performance. Alleviates the symptoms of asthma
What is the definition of cardiac hypertrophy?
Training-induced enlargement of the heart, increasing ventricle contractility
What is the definition of blood viscosity?
The thickness and stickiness of the blood (a measure of the resistance to blood flow through a vessel)
What is the definition of hypertension?
Chronic high blood pressure defined as consistently high blood pressure over 140/90mmHg
What is the definition of coronary heart disease?
The narrowing of coronary arteries reducing oxygenated blood flow to the cardiac muscle
What does CHD stand for?
coronary heart disease
What is the definition of 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
What are the 5 structural adaptations on the cardiovascular systems due to aerobic training?
1 cardiac hypertrophy
2 increased elasticity of arterial walls
3 increased blood/plasma volume
4 increase number of red blood cells/haemoglobin content
5 Capillarisation surrounding alveoli and SO muscle fibres
What is the functional effect of cardiac hypertrophy due to aerobic training?
Increased SV (at rest and during exercise) and CO (at rest)
Due to the increased filling capacity and force of ventricular contraction
Decreased resting HR and HR recovery after exercise
What is the functional effect of increased elasticity of arterial walls due to aerobic training?
Increased efficiency of vascular shunt mechanism.
Increased vasoconstriction and dilation to redistribute CO
Decreased resting blood pressure and increased blood pressure regulation
What is the functional effect of increased blood/plasma volume due to aerobic training?
Lower blood viscosity
Aids blood flow and venous return
What is the functional effect of increased number of red blood cells/haemoglobin content due to aerobic training?
Increase in oxygen-carrying capacity.
Increased gaseous exchange
What is the functional effect of capillarisation surroundings alveoli and SO muscle fibres due to aerobic training?
Increased surface area for blood flow.
Increased gaseous exchange
Decreased distance for diffusion
What are the overall effects on the cardiovascular system due to aerobic training?
Increased blood flow and oxygen transport to the muscle cells.
Decreased blood pressure.
Makes it easier to preform exercise, reduces the onset of fatigue, delays OBLA and increases the intensity and duration of performance.
Lower risk of coronary heart disease, hypertension (chronic high blood pressure) and stroke
What are the 8 structural adaptations on the muscolu-sketetal system due to aerobic training?
1 slow oxidative muscle fibre hypertrophy
2 increased size and density of mitochondria
3 increased stores of myoglobin
4 increased stores of glycogen and triglycerides
5 fast oxidative glycolytic fibres become more aerobic
6 increased strength of connective tissue
7 increased thickness of articular cartilage
8 increased bone mineral density
What is the functional effect of slow oxidative muscle fibre hypertrophy due to aerobic training?
Increased potential for aerobic energy production.
Increase in strength, decreased energy cost, which delays fatigue
What is the functional effect of increased size and density of mitochondria due to aerobic training?
Increased utilisation of oxygen
Increased aerobic energy production
Increased metabolism of triglycerides (fats)
What is the functional effect of increased stores of myoglobin due to aerobic training?
Increased storage and transport of oxygen to mitochondria
What is the function effect of increased stores of glycogen and triglycerides due to aerobic training?
Increased aerobic energy fuels
Increased duration of performance
What is the functional effect of fast oxidative glycolytic fibres becoming more aerobic due to aerobic training?
Increased aerobic energy production, fuel and oxygen utilisation
What is the functional effect of increased strength of connective tissue due to aerobic training?
Tendons and ligaments strengthen
Increases joint stability and decreases the risk of injury
What is the functional effect of increased thickness of articular cartilage due to aerobic training?
Increased synovial fluid production
Nourished articular cartilage and joint lubrication
What is the functional effect of increased bone mineral density due to aerobic training?
Increased calcium absorption
Increased bone strength, decreased injury risk
What is the overall impact of aerobic training on the muscolu-sketetal system?
Increased capacity of aerobic energy production
Increased joint stability
Makes it easier to perform exercise, reduces the onset of fatigue, delays OBLA and increases the intensity and duration of performance.
Increased metabolic rate, increasing energy expenditure and managing weight
Decreased risk of injury, osteoarthritis and osteoporosis
What are the 3 structural adaptations of metabolic function due to aerobic training?
1 increased activity of aerobic enzymes
2 decreased fat mass
3 decreased insulin resistance
What is the functional effect of increased activity of aerobic enzymes due to aerobic training?
Increased metabolism and triglycerides and glycogen
What is the functional effect of decreased fat mass due to aerobic traning?
Increased lean mass
Increased metabolic rate
Increased breakdown of triglycerides
What is the functional effect of decreased insulin resistance due to aerobic training?
Improved glucose tolerance
Treatment and prevention of type 2 diabetes
What is the overall impact of aerobic training on the metabolism of the athlete?
Increased use of fuel and oxygen to provide aerobic energy
Improved body composition
Makes it easier to preform exercise, reduces the onset of fatigue, delays OBLA and increases the intensity and duration of performance
Increased metabolic rate, increasing energy expenditure and managing weight
What is the definition of neuromuscular system?
The connection between the muscles and nervous system
What is strength?
The ability of the body to apply a force
What strength dependent on?
the efficiency of the neuromuscular system
What is static strength?
the type of strength where force is applied against a resistance without any movement occurring.
How is static strength created?
By isometric muscle contractions as there is no change is muscle length
What is static strength also called?
isometric strength
What sports is static strength important for?
gymnasts when holding balances
What is dynamic strength?
A type of strength characterised by movement. A force is applied against a resistance and the muscles change in length eccentrically or concentrically.
What is dynamic strength also called?
power output
What sports is dynamic strength important for ?
the hop, step, and jump phases of the triple jump
What is the definition of power output?
the amount of work performed per unit of time measured in Watts (W)
What is the definition of maximum strength?
The ability to produce a maximal amount of force in a single muscular contraction
What is the definition of explosive strength?
The ability to produce a maximal amount of force in one or series of rapid muscular contractions
What is the definition of strength endurance?
The ability to sustain repeated muscular contractions over a period of time withstanding fatigue
What is explosive strength called and why?
It is also termed elastic strength due to the use of the stretch-reflex mechanism, where the muscle is stretched before concentrically contracting. The elastic recoil of the muscle adds to the force of contraction.
What are some examples of explosive athletes?
sprinter, long or high jumper, gymnast or javelin throwe
In which sports is strength endurance essential for and why?
Rowing, swimming and wrestling, where the muscles must perform the same movements repeatedly or apply a force against a resistance for an extended period of time
What are the 3 factors that affect strength?
1 cross-sectional area
2 fibre type
3 gender
4 age
What effect does cross-sectional area have on strength?
The greater the cross-sectional area of the muscle, the greater the strength
What effect does fibre type have on strength?
The greater the % of fact glycolytic and fast oxidative glycolytic fibres, the greater the strength over a short period of time
What effect does gender have on strength?
Males have a higher strength than females
What effect does age have on strength?
Peak strength in reached in females at 16-25 years and males at 80-20 years. Strength development peaks at 20-30 years. Strength thereafter decreases with age.
How does cross-sectional area have an effect on strength?
There is a maximum of between 16-30 Newtons of force per square centimetre of muscle cross-section; therefore, the greater the cross-sectional area, the greater the force of contraction.
How does fibre type have an effect on strength?
Fast-twitch fibres have large motor neurons forming large motor units with rapid, high fibre contractions. The greater the recruitment of FG fibres, the greater the force of contraction.
How does gender have an effect on strength?
Males have a higher muscle mass and cross-sectional area due to the higher testosterone levels. However, when strength is expressed per unit cross-sectional area, the difference between gender largely disappears
How does age have an effect on strength?
Age-related decline in strength is due to an decrease in efficiency of the neuromuscular system, elasticity and testosterone, leading to a reduction in the muscle mass.
What are the 4 types of strength tests?
1 maximum strength: one repetition maximum test
2 Maximum strength: grip strength dynamometer
3 Strength endurance: UK abdominal curl test
4 Explosive strength: vertical jump test
What is the maximum strength: one repetition maximum test?
Subject choose a high weight achievable in one repetition on a specific piece of gym equipment or free weight to assess an isolated muscle’s maximum strength. Increase the weight until only one maximal repetition can be achieved. Ensure full recovery between repetitions to prevent fatigue.
What are the advantages of the one repetition maximum test?
Direct objective measurement of isotonic maximum strength.
Easy procedure on accessible equipment.
Most muscle groups can be tested.
What are the disadvantages of the one repetition maximum test?
Difficult to isolate individual muscles.
Trial and error may induce early fatigue.
Good technique is essential.
Potential for injury performing maximal lifts.
What is the UK abdominal curl test?
A strength test. Subject performs continuous sit-ups at progressive intensities to exhaustion. Each sit-up will be timed to an audio cue. The test is over when the subject cannot complete two consecutive sit-ups in the allotted time or when technique significantly deteriorates. A stage and sit-up number will be given which indicates a strength endurance level from a standardised comparison table.
What are the advantages of the UK abdominal curl test?
Large groups can perform the test at the same time.
Only simple and cheap equipment required.
Abdominal muscles can be isolated.
Valid and reliable test.
What are the disadvantages of the UK abdominal curl test?
Good technique is essential.
Safety concerns over repeated strain on the lower spine.
Maximal test to exhaustion limited to subject motivation.
Test is not sport specific.
What is the drip strength dynameter test?
Adjusting the grip from hand size, the participant will zero the dial and hold the dynamometer with a straight arm above the head. The arm is then brought down as they squeeze the grip maximally. Three attempts are recorded from the dominant and non-dominant hand. Results can be assessed using a standardised comparison table.
What are the advantages of the grip strength dynamometer test?
Simple and objective measure.
Inexpensive equipment,
High reliability
What are the disadvantages of the grip strength dynamometer test?
Only the forearm muscles are assessed.
Test is not sport specific
What is the vertical jump test?
Using a wall-mounted vertical jump board or chalked fingers, the performer marks the highest point reach with one arm outstretched. With a bend and swing of the arms, the performer will mark the highest point jumped. The difference in resting and jump height represents explosive strength and can be assessed using a standardised comparison table.
What are the advantages of the vertical jump test?
Using a formula the data gained can be converted into a power output estimate.
Easy test with minimal equipment
Test can be administered by the participant.
What are the disadvantages of the vertical jump test?
The measure is not isolated to one muscle group.
Only estimates explosive strength in the legs
What type of strength does the one repetition maximum test test?
Maximum strength
What type of strength does the UK abdominal curl test test?
strength endurance
What type of strength does the drip strength dynamometer test?
maximum strength
What type of strength does the vertical jump test test?
explosive strength
What is the definition of dynamometer?
A device used to measure force production
What 4 factors do training programmes manipulate to target a particular type of strength?
1 the weight of resistance
2 the number of repetitions
3 the number of sets
4 the work to relief ratio
What are the training guidelines for maximum strength?
Intensity: 85-95%
Repetitions: 1-5
Sets: 2-6
Work: relief ratio: 1:3+
Recovery between sets: 4-5 mins
What are the training guidelines for explosive strength?
Intensity: 75-85%
Repetitions: 6-10
Sets: 4-6
Work: relief ratio: 1:3
Recovery between sets: 3-5 mins
What are the training guidelines for advanced endurance strength?
Intensity: 50-75%
Repetitions: 15-20
Sets: 3-5
Work: relief ratio: 1:2
Recovery between sets: 30-45 secs
What are the training guidelines for basic endurance strength?
Intensity: 25-50%
Repetitions: 15-20
Sets: 4-6
Work: relief ratio: 1:2
Recovery between sets: 60 secs
What is weight training and what type of strength is it most appropriate for improving?
Weight training using freestanding weights can involve a very high resistance, low repetition exercises to increase muscle size and strength. By altering the intensity as a percentage of a person’s one repetition maximum, weight training can e used to develop any type of strength, however it can be most appropriate for maximum strength.
What are the advantages of weight training?
Can be specific to a muscle group or joint movement and requires the less active muscles to work isometrically as fixators. This not only increases muscle strength but also maintains posture and alignment.
It is very flexible and can be adjusted for the individual, the sport and the type of strength required.
What are the disadvantages of weight training?
It can be potentially dangerous
A ‘spotter’ is often required
What is a multi-gym/
A fitness system that has multiple components designed to perform a wide range of exercises.
What are the advantages of using a multi-gym?
Each station has an adjustable weight stack, which can be easily changed to suit specific strength requirements and training techniques.
They are space-efficient, safe and can provide a total body workout.
What are the disadvantages of using a multi-gym?
Exercises are generic
May be hard to suit the specific movement patterns required in some sporting actions
What is the definition of plyometrics?
A series of explosive exercise such as hopping, bounding and jumping to improve the speed at which a muscle shortens
What is the definition of stretch reflex/
A protective mechanism which causes a muscle to concentrically contract in response to being overstretched
What type of strength does plyometrics improve?
Explosive strength
Plyometrics is an important part of training for what type of athlete?
Sprinters, throwers and jumpers in athletics, but it will also benefit racket sports, netball and basketball players, among others
How does plyometrics work in terms of contracting the muscles?
Muscles generate a greater force of contraction if they are pre-stretched. Plyometrics takes the muscle through an eccentric (lengthening) contraction before a concentric (shortening0 contraction. The eccentric contraction stores elastic energy which is then released to create a more powerful concentric contraction. The neuromuscular system is stimulated to adapt, recruiting more motor units, and initiate a stretch reflex: a protective mechanism causing a muscle to concentrically contract in response to overstretch, especially at a high speed,
What should you be aware of before performing plyometrics?
The risk of injury is high and so it should only be used by experienced performers. Participants should be screened for injury and exercise-induced muscle damage should be limited by completing a thorough warm-up and active recovery.
What is the definition of circuit training?
A series of exercise stations arranged in a specific order to usually work alternate muscle groups
What type of strength does circuit training improve?
Strength endurance
What are the advantages of circuit training?
Very flexible and can be adapted to improve maximum strength, explosive strength and aerobic capacity.
Can be adapted to become very sport-specific, incorporating skill stations.
Large numbers can be catered for at varying levels of fitness.
What are the 2 structural adaptations made by the neural pathways due to strength training?
1 Increased recruitment of motor units and FG and FOG fibre types
2 Decreased inhibition of the stretch reflex
What is the functional effect of increased recruitment of motor units and FG and FOG fibre types due to strength training?
Increased force of contraction
Improved co-ordination and simultaneous stimulation of motor units
What is the functional effect of decreased inhibition of the stretch reflex due to strength training?
Increased force of contraction from the agonist muscle
Decreased inhibition from the antagonist
Increased stretch of the antagonist
What is the overall physiological adaptations made by the neural pathways due to strength training?
Increased speed, strength and power output
What are the 4 structural adaptations made the muscle and connective tissue due to strength training?
1 Muscle hypertrophy and muscle hyperplasia
2 Increased number and size of contractile proteins and myofibrils
3 Increased strength of tendons and ligaments
4 Increased bone density and mass
What is the functional effect of muscle hypertrophy and muscle hyperplasia due to strength training?
Increased force of contraction
Maximum and explosive training will increase the size of FG fibres
Strength endurance training will increase the size of FOG fibres
What is the functional effect of increased number and size on contractile proteins and myofibrils due to strength training?
Increased force of contraction
Increased number and thickness of actin-myosin filaments and cross bridges
Increased umber of myofibrils
Increase protein synthesis
What is the functional effect of increased strength of tendons and ligaments due to strength training?
Increased joint stability
Decreased risk of injury
What is the functional effect of increased bone density and mass due to strength training?
Increased absorption of calcium
Decreased risk of osteoporosis
What is the overall physiological adaptations made the muscle and connective tissue due to strength training?
Increased muscle mass
Increased speed, strength and power output
Increases the intensity of performance
Hypertrophic physique, which may increase self-esteem
What is the definition of muscle hypertrophy?
Increased muscle cell size
What is the definition of muscle hyperplasia?
Increased number of muscle fibres
What is the definition of actin-myosin filaments?
Proteins which form the contractile units of skeletal muscle
What does ATP stand for?
Adenosine triphosphate
What is the definition of ATP (adenosine triphosphate)?
Chemical energy stored as a high energy compound and used as the immediate source of energy for muscle contraction
What is the 4 structural adaptations made in the metabolic functions due to strength training/
1 increased ATP, and phosphocreatine and glycogen stores
2 increased enzyme activity
3 increased buffering capacity
4 increased muscle mass
What is the functional effect of increased ATP, phosphocreatine and glycogen stores due to strength training?
Increased capacity for alactic (very high intensity) energy production
Increased energy for speed and power-based activities
What is the functional effect of increased enzyme activity due to strength training?
Increased efficiency of anaerobic energy production
Increased activity at ATPase, creatine kinase and glycolytic enzymes
reduces the onset of fatigue
What is the functional effect of increased buffering capacity due to strength training?
Increased tolerance and removal of lactic acid
Delay onset of blood lactate accumulation (OBLA)
Increased anaerobic threshold
What is the functional effect of increased muscle mass due to strength training?
Improved body composition
Increased metabolic rate
What are the overall physiological adaptations made in metabolic functions due to strength training?
Increased anaerobic fuel stores and energy production
Increased anaerobic threshold and delayed OBLA, which increases the intensity and duration of performance
Increased metabolic rate, increasing energy expenditure and managing weight
What is the definition of static flexibility?
The range of motion about a joint without reference to speed of movement
What is the definition of dynamic flexbility?
The range of motion about a joint with reference to speed of movement
How can static flexibility be shown actively?
Static active flexibility us achieved by the performer completing a voluntary contraction to move a joint just beyond its point of resistance. It requires the strength of opposing muscle groups to hold a limb in position
How can static flexibility be shown passively?
Static passive flexibility is assisted by a partner or aid to move the joint just beyond its point of resistance
What are the 4 factors that affect flexibility?
1 type of joint
2 length and elasticity of surrounding connective tissue
3 gender
4 age
How does the type of joint affect flexibility?
Ball and socket joints have a greater range of motion than hinge joints. The size and shape of joints and their articulating bones can aid or limit the range of motion
How does the length and elasticity of surrounding connective tissue affect flexibility?
The greater the length and elasticity of surrounding muscle, tendons and ligaments, the greater the range of motion. The greater the length, the greater the distance before the stretch reflex is initiated, preventing further range of motion. The greater the elasticity, the greater the range of motion possible at a joint.
How does gender affect flexibility?
Females are generally more flexible than males. Females have higher levels of oestrogen and relaxin, the hormones responsible for muscle and connective tissue elasticity.
How does age affect flexibility?
Flexibility is greatest in childhood and declines with age. Age-related decline in flexibility is due to the loss of elasticity in the connective tissues.
What are the 2 types of flexibility test?
1 goniometry
2 sit and reach test
What is the goniometry test?
A 360degree protractor with 2 extending arms can be used to measure the range of motion at any joint in the body in any plane of movement. The head of the goniometer is placed on the axis of rotation of a joint and the arms extend along the articulating bones. The difference in joint angle is taken from starting position to the full range of motion position.
What are the advantages of goniometry?
Objective, valid and accurate measure.
Any joint and any plane of movement can be measured, making it very sport-specific.
What are the disadvantages of goniometry?
Can be difficult to locate the axis of rotation
To get an accurate measure, training is required.
What is the sit and reach test?
The sit and reach test box is placed against a wall and the participant removes their shoes. They will sit with straight legs and feet flat against the box. Slowly moving forward, they reach as far forward along the box as possible. At full stretch, the position is held for 2 seconds. The best score from 3 attempts is recorded.
What are the advantages of the sit and reach test?
Easy test to administer.
Cheap and accessible equipment.
Standardised data for comparison.
What are the disadvantages of the sit and reach test?
Test measures flexibility in the lower back and hamstrings only.
Not joint or movement specific.
Participant must be warmed up, move slowly and hold position for 2s for valid results.
What is maintenance stretching?
Performed as part of a warm-up to maintain the current range of motion about a joint and prepare for the bout of exercise to come.
What is development stretching?
Stretching session designed to improve the range of motion about a joint
What are the 2 types of static stretching?
1 active stretching
2 passive stretching
What is the definition of static active stretching?
A performer moves the joint into its fully stretch position themselves without any assistance and holds for 10-30 seconds
What is the definition of static passive stretching?
A performer moves the joint just beyond the point of resistance with assistance and holds for 10-30 seconds.
What is the definition of isometric stretching?
A performer isometrically contracts the muscles while holding a stretched position for 7-20 seconds.
What are the advantages of isometric stretching?
It overcomes the stretch reflex and creates a greater stretch on both resting and already stretched fibres. This is a fast and effective way to develop increased static passive flexibility while decreasing the amount of pain associated with stretching routines. It will also develop strength in the ‘tensed’ muscles to increase static active flexibility.
What are the disadvantages of isometric stretching?
It carries a higher risk of damaging tendons and connective tissue so should be avoided by under 16s. Isometric stretching sessions are demanding and should be limited to once in 36 hours.
What does PNF stand for?
Proprioceptive neuromuscular facilitation
What is the definition of proprioceptive neuromuscular facilitation?
A stretching technique to desensitise the stretch reflex, whereby a performer completes a static passive stretch, isometrically contracts the agonist, relaxes and the stretches further
What is the definition of muscle spindles?
Sensory receptors within the muscle that detect stretch and relay the information to the brain
What is the 3 step process that proprioceptive neuromuscular facilitation use?
1 Static - with assistance from a partner, a limb is moved just past the point of resistance and held.
2 Contract - the agonist muscle isometrically contracts against a resistance (partner) for 6-10 seconds.
3 Relax - The muscle relaxes and the limb can be moved further into the stretch position
How does the proprioceptive neuromuscular facilitation process affect muscle spindles?
The 3 step process (static, contract, relax) will be repeated 3 times and, with time, muscle spindles adapt to an increased length, delaying the stretch reflex
What are the advantages of proprioceptive neuromuscular facilitation?
It is effective and shows faster gains in flexibility than other methods. It aids muscle relaxation and may cause a decrease in subsequent speed or power.
What is PNF used for?
It is used by flexible performer during a cool-down at the end of a training session to maintain the range of motion. However, it can be used to develop range of motion around joints for those with poor flexibility.
What are the disadvantages of PNF?
This technique can be uncomfortable for the performer and is more complex than other methods
What is the definition of ballistic stretching?
Swinging or bouncing movements to create momentum to force the joint through its extreme range of motion
What is the definition of dynamic stretching?
Stretching technique which involved taking a joint through its full range of motion with control over the entry and exit of the stretch, such as a walking lunge.
What type of athlete should use ballistic stretching?
It should only be used those who are already flexible and take part on ballistic or explosive-type activities, such as gymnastics or martial arts.
What are the advantages of ballistic stretching?
It is most suited to preparing the muscles and connective tissue for rapid movement and can improve subsequent speed and power.
What are the disadvantages of ballistic stretching?
There is a greater risk of injury and there is not sufficient time in the stretched position for the tissues to adapt. It may even cause them to tighten by repeatedly activating the stretch reflex.
What are the advantages of dynamic stretching?
It is a more controlled form of ballistic stretching that does not go the extreme end point of motion; therefore, there is less risk of injury while still preparing the connective tissues for dynamic movement.
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