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Sports science > A1 > Flashcards

A1 Flashcards

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1
Q

What is training?

A

The systematic repeated performance of structured exercise sessions over a period of time - duration, frequency, intensity, goal-orientated

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2
Q

What is overtraining?

A

When an athlete attempts to do more training than he or she is able to physically and/or mentally tolerate. Overtraining results in a number of symptoms that are highly individualised. Training too high or too often for a prolonged period of time.

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3
Q

What is overreaching?

A

A transient overtraining, pushing the body beyond it’s limits for a short period of time to stimulate a training response

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4
Q

How could you tell if someone is suffering from overtraining syndrome (OTS)?

A
  • Mood swings
  • Elevated morning RHR
  • Struggling with training and performance
  • Loss of appetite
  • Muscle soreness
  • Lack of focus
  • Frequent colds and infections
  • Persistent fatigue
  • Sleep issues
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5
Q

Possible indicators of overtraining

A
  • Changes to resting heart rate
  • Chronic muscle soreness
  • Reduced immune and frequent upper-respiratory tract infections (coughs and colds)
  • Sleep disturbance
  • Fatigue
  • Decreased appetite
  • Sudden and unexplained decrease in performance
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6
Q

What is periodisation?

A

Periodisation involves the breakdown of the athletic year into: transition phase (post-season), preparation phase (pre-season), competition phase

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7
Q

What is macrocycle?

A

The name of the athlete’s training programme for an entire year or season. “Bird’s eye” view of the entire year, includes all of the year’s phases.

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8
Q

What is mesocycle?

A

A block of training composed of several week-long microcycles. A specific block of training. Each phase could contain a number of mesocycles (mesocycles are made up of microcycles).

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9
Q

What is a microcycle?

A

A weekly training programme. Weekly schedule of all training for a given week. Work towards the athletes specific training goal in a particular phase.

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10
Q

How does increasing intensity, duration, over-reaching, and overtraining work?

A

Undertraining - minor physiological changes, no change in performance
Acute overload - positive physiological adaptations, minor changes in performance
(acute and over-reaching zone of optimal performance and enhancements in competition and training)
Over-reaching - optimal physiological adaptations and performance
Overtraining - bad physiological changes, performance issues

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11
Q

What is flexibility training?

A

Systematic stretching of muscles, tendons, and connective tissue, improve range of motion

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12
Q

What are the different types of flexibility training?

A
  1. Static stretching
  2. Active stretching
  3. Dynamic stretching
  4. Ballistic stretching
  5. Proprioceptive Neuromuscular Facilitation (PNF)
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13
Q

What is static stretching?

A

Mild discomfort, hold position

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14
Q

What is active stretching?

A

Held statically via contraction of opposing muscles, ex. standing quad stretch

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15
Q

What is dynamic stretching?

A

Movement is controlled, repeated with gradual increase in speed and reach

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16
Q

What is ballistic stretching?

A

Repeated bouncing at the peak of stretch, discouraged due to increase risk of injury

17
Q

What is proprioceptive neuromuscular facilitation stretching (PNF)?

A

Combo of passive and isometric stretching
Begin with static stretch, follow isometric contraction (10 seconds), relax, finish with static stretch

18
Q

What are the different methods of training?

A
  1. Flexibility training
  2. Strength and resistance training
  3. Circuit training
  4. Interval training
  5. Plyometrics
  6. Continuous training
  7. Fartlek training
  8. Cross training
19
Q

What is strength and resistance training?

A

Resistance against muscle contraction to increase size, strength, and power of skeletal muscle

20
Q

What can resistance be?

A

Gravity, body weight, rubber bands, weight machines, free weights

21
Q

What are the benefits of strength and resistance training?

A

Improved strength of muscle, tendon, and ligaments, improved joint strength, injury reduction, improved neuromuscular and cardiovascular function

22
Q

What is circuit training?

A

Combines strength and resistance training with aerobic cardiovascular exercise
Exercises completed in a set amount of time or set numbers of reps
Each exercise followed by only a short recovery

23
Q

What is interval training?

A

Involves bouts of high/maximal intensity work interspersed with low intensity recovery exercise, used with many different cardiovascular exercise

24
Q

What does HIIT stand for?

A

High-Intensity Interval Training - burn calories, increase strength and explosion

25
Q

What does LISS stand for?

A

Low Intensity Sustained State - rest and recovery

26
Q

What is plyometrics training?

A

Made up of extremely fast, short, powerful movements - used to increase speed and force of muscle contractions, used mainly in activities that require explosive and forceful moves - involves rapid stretching of muscle followed by a forceful shortening of the same muscle

27
Q

What is continuous training?

A

Involves periods of exercise completed without rest, intensity of the exercise will usually determine the length of the session, completed at minimum threshold intensity to ensure aerobic adaptations

28
Q

What is fartlek training?

A

Fartlek is Swedish for “speed play”, involves a combination of interval and continuous training, is not regulated by durations, intensities or rest periods but by how and athlete feels

29
Q

What is cross-training?

A

Involves using different training techniques with the goal of improving overall performance, make use of some or all training methods

30
Q

What are the two kinds of OTS?

A

Sympathetic - affects short duration, explosive sport athletes (fight or flight)
Parasympathetic - affects endurance, low intensity athletes (rest and digest)

31
Q

What is periodisation?

A

Involves the breakdown of the athletic year into:
1. Transition phase (post-season)
2. Preparation phase (pre-season)
3. Competition phase

32
Q

When is periodisation used?

A

Short and long term goals ex. olympics, bodybuilding contests, marathons

33
Q

What is the main idea behind periodisation?

A

There’s a balancing and manipulation of a person’s training in terms of volume/load and the intensity of the training being done.

34
Q

What are the three periodisation stages?

A

Macrocycle - “birds eye” view of the entire year, includes all of the year’s phases
Mesocycle - a specific block of training, a mesocycle is made up of microcycles
Microcycle - weekly schedule of all training for a given week

Sports science (55 decks)

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