2.2: Preparation and Training Methods Flashcards
Principles of training
the rules that underpin training programme design to ensure safe and effective fitness adaptation
adaptation
a physiological change in response to training - for example, increased red blood cell production
FITT
component parts of the principle of overload - frequency, intensity, time, type - which can be altered to maximise training
Periodisation
the organised division of training into blocks, each with a goal and time-frame
Macro-cycle
a long-term training plan, typically over one year, to achieve a long-term goal
Meso-cycle
a mid-term training plan, typically six weeks, to achieve a mid-term goal
Micro-cycle
a short-term training plan, typically one week, to achieve a short-term goal
Tapering
maintaining the intensity but decreasing the volume of training by one third to prepare for competition
aerobic capacity
the ability of the body to inspire, transport and utilise oxygen to perform sustained periods of aerobic activity
VO2max
maximum volume of oxygen inspired, transported and utilised per minute during exhaustive exercise
capillarisation
the formation and development of a network of capillaries to a part of the body, increased through aerobic training
continuous training
steady-state low-moderate intensity work for a prolonged period of time
Fartlek training
continuous steady-state aerobic training interspersed with varied higher intensity bouts and lower recovery periods
repetitions
number of times and exercise is repeated or weight lifted
Sets
a series of repetitions followed by a relief period
High-intensity Interval Training (HIIT)
repeated bouts of high-intensity work followed by varied recovery times
Asthma
constriction of the bronchial airways and inflammation of the mucous membranes, which restrict the airways and limit breathing
cardiac hypertrophy
training-induced enlargement of the heart, increasing ventricle contractility
blood viscocity
the thickness and stickiness of the blood (a measure of the resistance to blood flow through a vessel)
hypertension
chronic high blood pressure defined as consistently high blood pressure over 140/90 mmHg
Coronary Heart Disease (CHD)
the narrowing of coronary arteries reducing oxygenated blood flow to the cardiac muscle
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
Neuromuscular system
the connection between the muscles and nervous system
power output
the amount of work performed per unit of time measured in Watts (W)
maximum strength
the ability to produce a maximal amount of force in a singular muscular contraction
explosive strength
the ability to produce a maximal amount of force in one or a series of rapid muscular contractions
strength endurance
the ability to sustain repeated muscular contractions over a period of time withstanding fatigue
Dynamometer
a device used to measure force production
plyometrics
a series of explosive exercises such as hopping, bounding and jumping to improve the speed at which a muscle shortens
