Brainscape's Knowledge GenomeTM

Browse over 1 million classes created by top students, professors, publishers, and experts.


See full index

pe > 2.2 Preperation and training methods > Flashcards

2.2 Preperation and training methods Flashcards

1
Q

Name the 8 principles of training

A

-specificity- training should be relevant and appropriate for the individual sport, energy system, muscle fibre and movement pattern

-progression- training demand should gradually increase over time to ensure performer adapts and improves

-overload- training intensity should be above the performers comfort zone to place stress on the body to force an adaption

-variance- training includes a range of exercises and activities to prevent boredom, maintain motivation and limit overuse injuries

-moderation- training must be appropriate for the performer to adapt while maintaining a healthy, balanced lifestyle; if trainings too intense & too freqeunt -> training qaulity decreases, burnout can occur; if training doesn’t overload -> may be no adaptation or improvement

-reversibility- training must be maintained to prevent detorioration in performance. Through injury or off-season, losses in aerobic capacity are rapid and at a slower rate, strength will also decrease

How well did you know this?
1
Not at all
2
3
4
5
Perfectly
2
Q

What are the 4 components manipulated to achieve overload

-referred to as the FITT principle

A

-frequency- how many sessions per week are performed
-intensity- how hard the sessions are
-time- how long the sessions, intervals, sets are
-type- method of training used

How well did you know this?
1
Not at all
2
3
4
5
Perfectly
3
Q

Name 3 components to consider when designing a training programme

A

-test- training intesity will be set based upon results from an appropriate evaluation test- e.g. the multi-stage fitness test for aerobic capacity. Progression can also be monitored by performing mid-programme tests and post-programme tests

-warm-up- 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

-cool-down- training sessions must end with a cool-down. Pulse-lowering activity & stretching will prepare body for rest

How well did you know this?
1
Not at all
2
3
4
5
Perfectly
4
Q

Name the 3 cycles

A

Macro-cycle: long-term training plan -> 1-4 years
Meso-cycle: mid-term training plan -> 4-16 weeks
Micro-cycle: short-term training plan -> 1-4 weeks

How well did you know this?
1
Not at all
2
3
4
5
Perfectly
5
Q

Definition of principles of training

A

rules that underpin training programme design to ensure safe & effective fitness adaptation

How well did you know this?
1
Not at all
2
3
4
5
Perfectly
6
Q

What is adaptation

A

physiological change in response to training

How well did you know this?
1
Not at all
2
3
4
5
Perfectly
7
Q

Name 3 important asects you should include in a training prograkmme

A

-evaluation test
-warm up
-cool down

How well did you know this?
1
Not at all
2
3
4
5
Perfectly
8
Q

What is specificty

A

training should be relevant and appropriate for the individual sport, energy system, muscle fibre and movement pattern

How well did you know this?
1
Not at all
2
3
4
5
Perfectly
9
Q

What is progression

A

training demand should gradually increase over time to ensure performer adapts and improves

How well did you know this?
1
Not at all
2
3
4
5
Perfectly
10
Q

What is overload

A

training intensity should be above the performers comfort zone to place stress on the body to force an adaption

How well did you know this?
1
Not at all
2
3
4
5
Perfectly
11
Q

What is variance

A

training includes a range of exercises and activities to prevent boredom, maintain motivation and limit overuse injuries

How well did you know this?
1
Not at all
2
3
4
5
Perfectly
12
Q

What is moderation

A

training must be appropriate for the performer to adapt while maintaining a healthy, balanced lifestyle; if trainings too intense & too freqeunt -> training qaulity decreases, burnout can occur; if training doesn’t overload -> may be no adaptation or improvement

How well did you know this?
1
Not at all
2
3
4
5
Perfectly
13
Q

What is reversibility

A

training must be maintained to prevent detorioration in performance. Through injury or off-season, losses in aerobic capacity are rapid and at a slower rate, strength will also decrease

How well did you know this?
1
Not at all
2
3
4
5
Perfectly
14
Q

What is periodisation

A

the organised division of training into blocks each with a goal and time-frame

How well did you know this?
1
Not at all
2
3
4
5
Perfectly
15
Q

What is the preparatory phase

A

off-season, preseason -> time when general, sports-specific, skill-based fitness is the focus

How well did you know this?
1
Not at all
2
3
4
5
Perfectly
16
Q

What are the 3 main seasons within the periodsed year

A

-preparatory phase
-competitive phase
-transition phase

How well did you know this?
1
Not at all
2
3
4
5
Perfectly
17
Q

Describe prepatiry ohase 1

Describe prepatiry phase 2

A

phase 1: during off season -> conditioning will be undertaken to develop a base to build on in preseason

phase 2: during pre-season porgressive overload is the focus & intensity of training is increased

How well did you know this?
1
Not at all
2
3
4
5
Perfectly
18
Q

What is the competitive phase

A

competition season -> time of year to maintain fitness developed in prepatory phase avoid injury

How well did you know this?
1
Not at all
2
3
4
5
Perfectly
19
Q

Describe competitive phase 3

Describe competitive phase 4

A

phase 3: training load reduces, periods of lower intensity, adequate rest days -> maintain fitness

phase 4: achieve peak performance- tapering undertaken
-2 -> 3 weeks piror to performance -> training loads reduced

How well did you know this?
1
Not at all
2
3
4
5
Perfectly
20
Q

What is tapering

A

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

How well did you know this?
1
Not at all
2
3
4
5
Perfectly
21
Q

What is the transition phase

A

the time of year for active rest and recuperation

-low-intensity aerobic work such as swimming

How well did you know this?
1
Not at all
2
3
4
5
Perfectly
22
Q

What is aerobic capacity

A

ability of the body to inspire, transport & utilise oxygen to perform sustained periods of aerobic activity

How well did you know this?
1
Not at all
2
3
4
5
Perfectly
23
Q

What is VO2 max

A

maximum volume of oxygen inspired, transported & utilised per min during exhaustive exercise

How well did you know this?
1
Not at all
2
3
4
5
Perfectly
24
Q

Name the 4 factors affecting VO2 max

A

-physiological make-up -> greater the efficiency of respiratory system, cardiovascular system and muscle cells to inspire, transport & utilise oxygen -> higher the vo2 max

-age -> from the early 20s, vo2 max declines approximately 1% per year

-gender -> females tend to have a 15-30% lower vo2 max than males from the same group

-training -> aerobic training will increase vo2 max by 10-20%, in ageing performers aerobic training will maintain/ reduce any decline in vo2 max

-training

How well did you know this?
1
Not at all
2
3
4
5
Perfectly
25
Q

What is capillarisation

A

the formation & development of a network of capillaries to a part of the body, increased through aerobic training

How well did you know this?
1
Not at all
2
3
4
5
Perfectly
26
Q

What is direct gas analysis

A

-subject performs continuous exercise at progressive intensities to exhaustion.

-expired air -> captured by a mask with a tube connected to a flow meter & gas analyser

-relative concentration of o2 & co2 in expired air to inspired air are measured

-

How well did you know this?
1
Not at all
2
3
4
5
Perfectly
27
Q

Name 3 advantages of direct gas analysis

A

-direct objective measurement of vo2 max

-accurate, vlaid & reliable measure

-uses different exercises

How well did you know this?
1
Not at all
2
3
4
5
Perfectly
28
Q

Name 3 disadvantages of direct gas analysis

A

-maximal test to exhaustion

-cannot be used with the elderly/ those with health conditions

-access to specialist equipment is required

How well did you know this?
1
Not at all
2
3
4
5
Perfectly
29
Q

What is the cooper 12-minute run

A

subject performs continous running to achieve a maximum distance within 12 mins

-usually performed on a 400m running track with cones placed at intervals

30
Q

Name 3advantages of the cooper 12-minute run

A

-good for large groups

-simple and cheap equipment required

-can test yourself

31
Q

What is a MACRO-CYCLE ?

A

a LONG-TERM training plan, typically over ONE YEAR, to achieve a long-term goal

32
Q

What is a MESO-CYCLE ?

A

a MID-TERM training plan, typically SIX WEEKS, to achieve a mid-term goal

33
Q

What is a MICRO-CYCLE ?

A

a SHORT-TERM training plan, typically ONE WEEK, to achieve a short-term goal

34
Q

What happens in PREPARATORY PHASE 1 ?

-when is it

A
  • when: off-season

what happens:
-general conditioning
- aerobic training
- S & C

35
Q

What happens in the PREPARATORY PHASE 2 ?

A

-when: pre-season

what happens:
-training intensity ^
- sport-specific fitness
- training volume reduced
-more competition specific training (matches)

36
Q

What happens in the COMPETITIVE PHASE 3 ?

A

-when: during season

what happens:
training load reduces
- lower intensity
- tactics
- game-play

37
Q

What happens in the COMPETITIVE PHASE 4 ?

A

-when: 2-3 weeks before main event

what happens:
tapering
- training load gradually reduced

38
Q

What happens in the TRANSITION PHASE ?

A

-when:after season, before start of new season

what happens:
-active rest
- low-intensity aerobic work

39
Q

How does PHYSIOLOGICAL MAKE-UP affect VO2 max ?

A

-greater the efficiency of body systems to transport, utilise o2 -> ^ vo2 max

-so stronger respiratory muscles, larger heart, sv, co, increased RBCs (from genetics) -> ^ vo2 max

40
Q

How does AGE affect VO2 max ?

A
  • VO2 max declines after 20 years
  • 1% per year
  • lower elasticity in hear, blood vessels, lung tissue

-> lower vo2 max

41
Q

How does GENDER affect VO2 max ?

A
  • females have 15-30% lower VO2 max
  • females have more body fat
  • smaller lung volume
  • lower hb levels

-> lower vo2 max

42
Q

How does TRAINING affect VO2 max ?

A
  • aerobic training increases vo2 max 20%
  • training causes adaptations to heart, lungs, blood -> ^ vo2 max
43
Q

What are the DISADVANTAGES of the cooper 12-minute run ?

A
  • only a prediction
  • bad for elderly
  • bad for ppl with health conditions
  • not sport specific
44
Q

What is the QUEEN’S COLLEGE STEP TEST ?

A

-stepping on & off box for 3 mins

-HR recovery used to predict results

45
Q

What are the ADVANTAGES of the queen’s college step test ?

A
  • simple and cheap
  • HR easily monitored
46
Q

What are the DISADVANTAGES of the queen’s college step test ?

A
  • only a prediction
  • not sport specific
47
Q

What is the NCF MULTI-STAGE FITNESS TEST ?

A
  • continuous 20m shuttle
  • progressive intensities

-results compared to standardised tables

48
Q

What are the ADVANTAGES of the NCF multi-stage fitness test ?

A
  • large groups
  • simple and cheap-
  • published tables of VO2 max equivalent
49
Q

What are the DISADVANTAGES of the NCF multi-stage fitness test ?

A
  • not a measurement
  • elderly
  • health conditions
  • not sport specific
50
Q

What is KARVONEN’S PRINCIPLE ?

A

training HR = resting HR + % (HRmax - resting HR)

HR max = (220-age)

51
Q

Name the 2 ways hear rate can be used as a prediction of training intensity

A

-heart rate training zones

-karvonens principle

52
Q

What is CONTINUOUS TRAINING ?

A

steady-state low-moderate intensity work for a prolonged period of time

e.g. jogging, swimming

53
Q

Describe the INTENSITY of continuous training ?

A

low-moderate

60 - 80% of max HR

but with no recovery

54
Q

What is the DURATION of continuous training ?

A

20-80 mins

55
Q

What are the ADVANTAGES of continuous training ?

A
  • improve aerobic capacity
  • ## little equipment
56
Q

What are the DISADVANTAGES of continuous training ?

A
  • boring
  • not sport specific
57
Q

What type of athlete is continous trainning suited to

A

endurance athletes

58
Q

What is HIIT ?

A

repeated bouts of high-intensity work followed by varied recovery times

59
Q

Describe the INTENSITY of HIIT ? (work intervals)

A

high, 80 - 95% of max HR

60
Q

What is the DURATION of HIIT ? (work intervals)

A

5 secs - 8 mins

61
Q

Name 3 sporting examples of when HIIT training is used

A

cycling, running

62
Q

Name 2 long-term adaptions that occur to respiratiory system after 12 weeks of aerobic training

A
  • stronger respiratory muscles -> increased lung volume & decreased respiratory fatigue
  • increased SA of alveoli = increased external gaseous exchange
63
Q

Name 5 long-term adaptions that occur to cardiovascular system after 12 weeks of aerobic training

A
  • cardiac hypertrophy -> ^ SV, ^ CO due to -> decreased resting, sub-max HR, decreased HR after exercise
  • increased elasticity of arterial walls -> ^ vascular shunt efficency
  • increased RBC and HB vol -> ^ o2 carried, ^ gas exchange
  • capillarisation -> ^ SA for blood flow, ^ gas exchange
64
Q

Name 4 long-term adaptions that occur to musculo-skeletal system after 12 weeks of aerobic training

A
  • SO muscle fibre hypertrophy -> ^ strength

-^ size and density of mitochondria -> ^ utilisation of O2

-^ store of myoglobin -> ^ storage, transport of o2 -> mitochondria

-^ strength of connective tissue -> decreased risk of injury

65
Q

Name 3 long-term adaptions that occur to metabolic function after 12 weeks of aerobic training

A
  • ^ activity of aerobic enzymes -> ^ metabolism of fats, glycogen
  • decreased fat mass -> ^ lean mass
  • decrease insulin resistance -> ^ glucose tolerance
66
Q

What is STATIC STRENGTH ?
-give example

A

when force is applied against a resistance without movement occuring
(isometric contraction)

e.g. gymnastics -> handstand

67
Q

What is DYNAMIC STRENGTH ?

A

when force is applied against a resistance with movement occuring
(power output)

e.g. triple jump -> hop, step, jump phases

68
Q

What is MAXIMUM STRENGTH ?

A

ability to produce maximal amount of ofrce in single muscular contraction
(e.g. 1 RM)

e.g. deadlift -> Olympic weightlifter

69
Q

What is EXPLOSIVE STRENGTH ?

A

ability to porduce maximal amount of force in one/ series of muscular contractions

-e.g. driving for interception in netball

70
Q

What is STRENGTH ENDURANCE ?

A

ability to sustain repeated muscular contractions over period of time

e.g. -> swimming, rowing

pe (37 decks)

Brainscape helps you reach your goals faster, through stronger study habits.
© 2024 Bold Learning Solutions. Terms and Conditions