2.2 preparation and training methods Flashcards
1
Q
what are the principles of training
A
the basic building blocks of training programme design are called principles of training
2
Q
specificity
A
training should be relevant and appropriate
3
Q
progression
A
training demand should gradually increase over time to ensure performer adapts and improves
4
Q
overload
A
training intensity should be above the performers comfort zone to place stress on the body and force adaptation
5
Q
components to achieve overload
A
FITT -
frequency - how often
intensity - how hard it is
time - how long for
type - methord
6
Q
reversibility
A
training must be maintained to prevent deterioration in performance
7
Q
variance
A
training includes a range of exercises and activities
8
Q
what is adaptation
A
a physiological change in response to training increase RBC production
9
Q
periodisation
A
is the organised division of training into specific goal and time frames
10
Q
macro cycle
A
long term training plan typically 1 year training centre
11
Q
meso cycle
A
is a mid term training plan over 4-16 weeks mid term goal
12
Q
micro cycle
A
short term training plan over 1-3 weeks short term goals
13
Q
tapering
A
maintaining the intensity but decreasing the volume of training by one third but keeping the intensity the same
14
Q
buffering capacity
A
the amount of acid to have before it changes by 1 ph
15
Q
continuous training
A
low to moderate intensity work for prolonged periods
60-80% of HR
20-80 mins
16
Q
HIIT High intensity training
A
repeated bouts of high intensity work
80-95 % HR
5 seconds - 8 minutes
with 1:1 recovery 50% HR
17
Q
cardiac hypertrophy
A
training induced enlargement of the heart increasing ventricular contractions
18
Q
blood viscosity
A
thickness and stickiness of the blood
19
Q
CHD
A
narrowing of the corny arteries
20
Q
vo2 max
A
the amount of o2 used for the total amount of o2 inspired
21
Q
tesing vo2 max test ammount
A
4
22
Q
cooper run
A
mark out a track and measure its distance
complete as many laps as possible in 12 minutes multiply the no. laps by the distance per lap compare the data
23
Q
cooper run ADV
A
large groups
simple test
cheap
24
Q
cooper run DAV
A
cant be done with the elderly
prediction of vo2 max
not sport specific
25
direct gas analysis
continuous exercise at progressive intensity mask work to measure the o2 and co2 performed until exhaustion
26
direct gas analysis ADV
accurate measure
performed with a range of exercises (sport specific)
27
direct gas analysis DAV
exhaustion
cant be used with elderly
specialist equipment
28
queens collage step test
continuous stepping on a box for 3 minutes in time to a metronome HR measured right after compare to normal data
29
queens collage step test ADV
sub maximal test
simple test
cheap to conduct
30
queens collage step test DAV
prediction of vo2
not sport specific
31
NCF - multi stage fitness test (bleep test)
20 m shuttles progressive intensities
performed until exaughstion
32
NCF - multi stage fitness test (bleep test) ADV
good for large groups
simple test
cheap to conduct
33
NCF - multi stage fitness test (bleep test) DAV
prediction of Vo2 max
dependent on motivation
not sport specific
34
vo2 max training adaptations
adaptations you get when training at intensity
35
cardiac hypertrophy increase
stronger heart
36
blood vessel elasticity increase
larger sa at the alveoli
37
blood plasma increase
reasting BR decrease
38
RBC/HB count
more o2 transported in the blood
39
capillarisation more capillaries
SA increase for gas exchange OBLA delayed
40
training method to improve vo2 max amount
3
41
continous training
slow to moderate exercise for a long period 60 - 80% HR Max
42
Fartlek
different terrains at different intensities
43
HIIT training
periods of work followed by periods of recovery 20 - 60 mins
80 - 95% of max HR
recovery 40-50% of max HR
44
types of strength ammount
5
45
static
force applied without movement
46
dynamic
force applied against resistance with movement
47
maximum
maximum force applied against a resistance in singular contraction
48
explosive
maximum force applied against a resistance in a series of rapid contraction
49
strength endurance
ability to sustain contractions against a resistance for long periods
50
peak strength male age
18 - 30
51
peak strength female age
16 - 25
52
why do males have larger cross sectional area
testosterone
53
strength test amount
4
54
UK abdominal curl test
continuous sit ups performed timed to audio at progressive intensities
55
UK abdominal curl test ADV
large groups can perform
abdominals isolated
simple cheap equipment
56
UK abdominal curl test DAV
isolated
technique needed
not specific
57
one rep max test
pick a gym equipment gradually increase the weight until you can only complete one rep
58
one rep max test ADV
easy procedure
can test most muscle groups
59
one rep max test DAV
difficult to isolate muscles
proper technique necessary
can lead to injury
60
vertical jump test
mark highest point reached flat footed then mark height when jumping
compare to data
use wall mounted vertical jump
61
vertical jump test ADV
easy
can be done alone
62
vertical jump test ADV
isolated to legs
cant isolate one muscle
63
grip strength dynamometer
set to 0 bring arm above head bring down to the side while squeezing maximally
3 attempts per hand
compare results
64
grip strength dynamometer ADV
simple objective
inexpensive
quite accurate
65
grip strength dynamometer DAV
isolated test
not sport specific
66
strength endurance
1:1
15-30 reps
3-6 sets
50-75% of 1 RM
67
explosive strength
1:2
8 reps
4 sets
85- 100% of 1RM
68
maximum strength
1:3
12 reps
4 sets
75-85% of 1RM
69
weight training session
use free standing weights or resistance machines
70
multi gym training
multi use machine for exercise like a bull worker
space efficient
cant improve all sporting movement
71
plyometric training
series of explosive exercises to improve the speed at which muscles contract
1:3 work recovery ratios
72
circuit training
range of exercise stations arranged in order to work different muscles like pull ups press ups ect
73
what is flexibility
range of motion around a joint
74
types of flexibility ammount
4
75
static
no movement
76
static active
the performers move their joint to past its full range and hold it
77
static passive
partner moves your joint to past its full range of motion an holds it
78
dynamic
range of motion about a joint in relation to movement
javelin throw at the shoulder
79
factors affecting flexibility
age
gender
length and elasticity of surrounding tissues
type of joint
80
measuring flexibility amount
2
81
sit and reach
feet on a box reach up measure distance reached on the box
82
sit and reach ADV
easy to administer
cheap accessible equipment
83
sit and reach DAV
only lower back
not sport specific
84
goniometry
360 degree protractor held on the axis of rotation
85
goniometry ADV
any joint measured
valid and accurate
86
goniometry DAV
difficult to rotation axis
training required to be accurate
87
training flexibility ammount
5
88
static stretching
lengthening of the muscles and tissues beyond the point of resistance
89
static stretching ADV
increases ROM
appropriate for someone with poor ROM
90
static stretching DAV
Adaptation can be slow
avoid in a warm up
91
isometric stretching
What it is: You tense the muscle while in a static stretch — holding a position against resistance without moving.
92
isometric stretching ADV
Builds strength and flexibility.
92
PNF (proprioceptive neuromuscular facilitation )
Involves contracting and relaxing the muscle during a stretch, often with a partner
93
isometric stretching DAV
Higher risk of injury if done incorrectly.
94
PNF (proprioceptive neuromuscular facilitation ) ADV
Very effective.
95
PNF (proprioceptive neuromuscular facilitation)DAV
Needs a partner and can be uncomfortable.
96
ballistic stretching
Ballistic stretching uses fast, bouncing movements to push the body beyond its normal range of motion
96
dynamic streching
Dynamic stretching involves controlled, active movements that take the joints and muscles through their full range of motion. It mimics the movements of the activity or sport you're about to perform,
97
dynamic stretching ADV
making it ideal for warm-ups
98
dynamic stretching DAV
Less effective for long-term flexibility compared to static or PNF
99
ballistic stretching ADV
Can increase flexibility quickly (but only in specific contexts)
100
ballistic stretching DAV
High risk of injury (e.g. muscle tears, strains)
101
PNF (proprio neuromuscular facilitation)
a technique to desensitise
the stretch reflex
102
muscle spindles
sensory receptors within the muscle that detect strech and relay it to the brain
103
Cardiovascular disease (CVD)
a term for all diseases of the heart
104
atherosclerosis
build up of fatty deposits that build up plaque on the artery walls
105
coronary heart disease
the build up of plaque means coronry arterys cant supply the heart with sufficient o2 to respire leads to angina and possibly a heart attack
106
heart attack
a piece of plaque (atheroma) breaks away from the artery wall possibly causing a blood clot cutting off o2 to the cardiac muscle
107
stroke
a blockage in a cerebral artery (blood supply to the brain) known as an ischaemic stroke
or when a blood vessel bursts leading to a hemerogic stroke
108
asthma
is characterised by the constrictions of the bronchial airways inflammation of the mucus membranes in response to presence of an allergen such as fumes/pollen
109
chronic obstructive pulmonary disease (COPD)
umbrella term for several conditions of the lungs airways become inflamed leading to thickening of the walls damage to alveoli and decrease in elasticity
110
effects of training on respiratory system problems
- increased respiratory muscle strength
- decreased resting and submaximal frequency of breathing
- increase airflow through use of inspiration muscle training
- maintain full use of lung tissue decreasing risk of infection
- increase the SA of the alveoli and pulmonary capillaries maximising gas exchange
111
effect of training on cardiovascular system
- reduce the blood lipids and overall cholesterol slowing atherosclerosis
112
