A2 PE Specialised Training

Question 0

How does the partial pressure of oxygen change at altitude compared to sea level

Answer 0

It decreases.

This stimulates the production of erythropoietin (EPO)

Question 1

State all the disadvantages of altitude training

Answer 1

Altitude sickness
Hard to train at same intensity as at sea level
Detraining effect as a result of not training as hard (reversibility)
Benefits soon lost when return to sea level (within days)
Psychological problems linked to travel - missing home/family

Question 2

Name the type of athletes who could benefit from altitude training

Answer 2

Endurance athletes
Marathon runners
Long distance cyclists

Question 3

State all the physiological adaptations which occur as a result of altitude training

Answer 3

Increases tolerance to lactic acid
Increased red blood cell and haemoglobin concentration
Increased capacity to carry oxygen
Increased endurance

Question 4

What alternative methods could an athlete choose to use instead of training at altitude? Why would they choose to use these methods?

Answer 4

Hypoxic environments where pO2 is low e.g;
Oxygen tents
‘Live high, train low’
These avoid the negative effects of altitude training

Question 5

How high above sea level does an athlete need to train to be at ‘altitude’?

Answer 5

2000m or 8000ft

Question 6

How long does altitude training usually last and what are the three stages?

Answer 6

30 days (1 month)
Acclimatisation
Primary training
Recovery

Question 7

What is lactate sampling?

Answer 7

A Blood sample taken during exercise to measure level of blood lactate (lactic acid)

Question 8

What is the respiratory exchange ratio (RER)?

Answer 8

Ratio of carbon dioxide released compared to oxygen taken in and used by the body.

Question 9

Why would an athlete or coach work out the respiratory exchange ratio

Answer 9

Estimates the combination of fats and carbohydrates used in exercise
Tells if working anaerobic or aerobically
RER close to 1 using mainly carbohydrates
RER close to 0.7 using mainly fats

Question 10

How is change in temperature detected in the body ?

Answer 10

Thermoreceptors detect change of temperature and send message to medulla and hypothalamus to regulate (retain heat or release heat)

Question 11

How is thermorgulation achieved in exercise?

Answer 11

Vessels in the skin Vasodilate
Radiation - heat loss by inferred rays
Conduction- heat loss from skin to object/air
Convection - heat loss from movement gas/air
Evaporation - sweating
Heat retention - shivering and closing of blood vessels (vasoconstrict)

Question 12

What can a performer consciously do to help regulate body temperature?

Answer 12

Take off layers to cool down, wear dry fit clothing
Add layers to warm up, base layers / skins
Stay hydrated to maintain effective blood flow

Question 13

How does PNF stretching work?

Answer 13

Muscle spindles activate when at limit of ROM
Stretch reflex initiated to prevent injury
Contract the muscle isometrically for 6-10 seconds
Golgi tendons activate and override stretch reflex
Relaxes the muscle (increases it’s length) to increase ROM

Question 14

What is autogenic inhibition?

Answer 14

When the golgi tendons override stretch reflex

Question 15

What is glycogen loading?

Answer 15

Aim to increase glycogen stores

Question 16

Why do performers use glycogen loading?

Answer 16

Delay fatigue
Increase endurance training
Stores for a sprint finish

Question 17

What is a meso cycle?

Answer 17

Sub divisions of a macro cycle, normally last between 2-8 weeks can be up to a month. It will have a specific focus for example a particular component of fitness.

Question 18

What is a macro cycle?

Answer 18

Long term performance goal which normally lasts a year, typically can last a season up to 4 years in a full Olympic cycle.

Question 19

What is a micro cycle?

Answer 19

Sub divisions of a meso cycle, up to a week in duration

Question 20

What are the 3 cycles used in periodisation?

Answer 20

Macro cycle
Meso cycle
Micro cycle

Question 21

What are the 3 periods in a macro cycle?

Answer 21

Preparation period - quantity not quality - fitness focus
The competition period - quality not quantity - skill focus
The transition period - active recovery

Question 22

What is double periodisation?

Answer 22

Where there are two macro cycles in the space of one year. This is needed for athletes who need to perform twice (cross country then athletics)

Question 23

What is the aim of periodisation?

Answer 23

To be at peak performance for a major competition

To peak twice if using double periodisation

Question 24

What is the aim of plyrometrics?

Answer 24

To develop power/explosive strength

Question 25

What type of activity does plyometrics involve?

Answer 25

Hopping/bounding/depth jumping/medicine ball work

Question 26

What type of muscle fibre does plyrometrics use?

Answer 26

Fast twitch type 2 fibres

Question 27

In plyrometrics training, what muscle contractions take place?

Answer 27

Eccentric (downwards phase)

followed by concentric contraction (upwards phase)

Question 28

What happens during plyrometric training?

Answer 28

The muscle is stretched during the eccentric contraction.
Muscle spindles detect stretch and send a nerve impulse to the central nervous system.
This initiates the the stretch reflex to avoid injury
Concentric contraction is assisted by stretch reflex increasing power