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Spalding High School A Level PE > Aerobic, strength and flexibility training > Flashcards

Aerobic, strength and flexibility training Flashcards

1
Q

Flexibility training causes the stretch r_______ to be reduced.

A

reflex

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2
Q

Which training method to develop flexibility includes range of movement with MOMentum? ROM WITH MOM

A

Ballistic

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3
Q

Name the training cycle and duration that involves a long term goal e.g. swimmer aiming to PB for the championships in a years time

A

Macrocycle (1 Year)

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4
Q

Name the method of evaluating (tests for) maximum strength. 2 answers

A
  1. 1 Rep Max Test

2. Hand Grip Dynamometer

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5
Q

Which training method has the quickest flexibility gains?

A

PNF

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6
Q

Name the method of evaluating (test for) explosive strength.

A

Vertical Jump Test

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7
Q

POSES is the memory hook for evaluating methods (tests for) flexibility, strength and aerobic capacity. What does each letter mean?

A 
P-Protocol (description)
O-Objective (accurate) or predicted (less accurate)
S-Simple or complex/cheap or expensive
E-Evaluation (what is it measuring)
S-Suitability
S-Sub maximal or maximal
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8
Q

What does the ‘R’ represent in AEROBICHS.

A

Red blood cells

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9
Q

Which type of joint allows the widest range of movement?

A

Ball and socket

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10
Q

State the memory hook which refers to factors affecting VO2 Max.

A 
T-Training
A-Age
G-Gender
G-Genetics
P-Physical Make-Up
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11
Q

Name the two methods of evaluating (tests for) flexibility.

A

Goniometer, Sit and Reach Test

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12
Q

Describe the factors affecting flexibility. Remember TAGGJ

A

T-Training (flexibility training increases ROM at a joint)
A-Age (as age increases flexibility decreases)
G-Gender (females = more oestrogen = more flexible)
G-Greater length & elasticity of connective tissues (reduced inhibition of stretch reflex)
J-Joint type (ball & socket wider ROM than hinge)

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13
Q

Name the training cycle and duration that involves a short term goal.

A

Micro cycle, 1-4 weeks e.g. swimmer perfecting tumble turns leading up to competition.

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14
Q

State the work relief ratio to develop maximum strength using weight training.

A

1:3+

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15
Q

What is the intensity percentage worked at during maximum strength training?

A

85-95%

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16
Q

What elements of technique are improved due to flexibility training?

A

Posture, Alignment

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17
Q

STRETCH is the memory hook which refers to adaptations (changes) as a result of flexibilty training (minimum 6 weeks). What does each letter mean?

A 
S-Stretch reflex reduced
T-Technique (better posture & alignment)
R-Range of movement (ROM) at a joint 
E-Elasticity of muscles
T-Tension (speed & force of contractions)
C-Connective tissue length
H-Harm reduced (less chance of injury)
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18
Q

Name the two types of weight training.

A

Free weights, Multi gym

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19
Q

State the methods of evaluating (tests for) aerobic capacity.

A
  1. Direct Gas Analysis
  2. Multi Stage Fitness Test
  3. 12 minute cooper run
  4. Queens College Step Test
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20
Q

What is the intensity percentage worked at during strength endurance training?

A

50-75%

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21
Q

AEROBICHS is the memory hook which refers to adaptations (changes) as a result of aerobic training (minimum 12 weeks). What does each letter mean?

A 
A-Alveoli surface area
E-Enzyme activity/glycogen stores
R-Red blood cells
O-Oxygen carrying capacity
B-Blood volume 
I-Increased mitochondria & myoglobin 
C-Capillarisation
H-Hypertrophy & Haemoglobin
S-Stronger respiratory muscles

ALL INCREASE

22
Q

What is the Intensity (% of MHR) worked at during HIIT training?

A

80-95%

23
Q

How many sets should be included in plyometric training?

A

3-6 sets

24
Q

State the method of evaluating (test for) strength endurance.

A

Abdominal Curl/ Sit Up Test

25
Q

HIIT sessions last for a _______ duration than continuous training.

A

Shorter

26
Q

Describe the factors affecting strength. Remember TAGGC

A

T-Training (increased recruitment of muscle fibres = stronger)
A-Age (strength decreases with age)
G-Gender (males = more testosterone = stronger)
G-Genetics (more FG fibres = stronger)
C-Cross sectional area of muscle (bigger muscles = stronger)

27
Q

What does the Goniometer test measure?

A

Joint angle in degrees

28
Q

What type of muscle fibres increase strength?

A

FG

29
Q

Give an example of a type of dynamic stretching.

A

Lunges/squats

30
Q

HIIT sessions enables performers to train at a ______ intensity for _______.

A

Higher, Longer

31
Q

What is the method of evaluating explosive strength?

A

Vertical Jump Test

32
Q

The ______ _______ _____ _____ is a sub-maximal test.

A

Queens College Step Test

33
Q

What is the Intensity (% of MHR) worked at during continuous training?

A

60-80%

34
Q

What is the Intensity (% of 1RM) worked at during explosive strength training?

A

75-85%

35
Q

Having more of this type of muscle fibre increases VO2 Max.

A

SO

36
Q

Is the One Repetition Maximum Test simple or complex to do?

A

Simple

37
Q

From the age of _____, VO2 Max drops by _____ percent each year

A

20, 1

38
Q

The memory hook for adaptations from AEROBIC training = AEROBICHS. What does each letter mean?

A 
A-Alveoli surface area (R)
E-Enzyme activity/glycogen stores (MET)
R-Red blood cells (CV)
O-Oxygen carrying capacity (CV)
B-Blood volume (CV)
I-Increased mitochondria (M) & myoglobin (M)
C-Capillarisation (R/CV)
H-Hypertrophy (CV/M) & haemoglobin (CV)
S-Stronger respiratory muscles (R)
39
Q

How long should a stretch be held for?

A

10-30 seconds

40
Q

Aerobic adaptations (changes) after a 12 week aerobic training programme. What impact will it have on the sports performance.

A
  1. Increased intensity of performance
  2. Increased duration of performance
  3. Delay of fatigue
  4. Delay of OBLA
  5. Reduce injury
41
Q

Name the training cycle and duration that involves a medium term goal.

A

Mesocycle, 1-4 months e.g. swimmer focusing on muscular endurance.

42
Q

Name the methods of flexibility (stretching)training.

A
  1. Static stretching
  2. Isometric stretching
  3. Dynamic stretching
  4. Ballistic stretching
  5. Proprioceptive Neuromuscular Facilitation (PNF)
43
Q

What does FITT stand for?

A

F-Frequency
I-Intensity
T-Time/work relief ratio
T-Time of recovery/type

44
Q

Flexibility (stretching) training will improve an athletes s____ and p______ except static stretching which only aids m_____ r_______.

A

Speed, power, muscle relaxation

45
Q

Describe the goniometer test as a method of evaluating flexibility. Remember the memory hook POSES.

A

P-360 degree protractor
O-objective (direct) more accurate
S-complex-experienced tester required/quick/cheap
E-measures joint angle
S-any joint can be measured/more sport specific

46
Q

Describe the sit and reach test as a method of evaluating flexibility. Remember the memory hook POSES.

A

P-test box, straight legs, hold stretch for 2 secs
O-predicted (less accurate)
S-simple/cheap/easy/quick
E-measures distance reach in cms
S-not joint/sport specific-only measures back/hamstring stretch

47
Q

Describe the one rep max test as a method of evaluating strength. Remember the memory hook POSES.

A 
P-lift heaviest weight for 1 rep
O-objective (direct) more accurate
S-Simple/easy
E-measured in kgs but difficult to isolate individual muscles
S-can lead to injury
48
Q

Describe the hand grip dynamometer test as a method of evaluating maximum strength. Remember the memory hook POSES.

A 
P-straight arm held above head, arm brought down while squeezing machine. 3 x each arm
O-objective (direct) more accurate
S-Simple/easy
E-measured in kgs not sport specific
S-only measures forearm strength
49
Q

Describe the abdominal curl test as a method of evaluating strength endurance. Remember the memory hook POSES.

A 
P-continuous sit ups until exhaustion
O-objective (direct) more accurate
S-Simple/easy to do
E-not sport specific
S-can lead to back injury
50
Q

Describe the vertical jump test as a method of evaluating explosive strength. Remember the memory hook POSES.

A

P-subject measures height of extended arm, then jumps and reaches with one arm against wall mounted board
O-predicted less accurate
S-Simple/easy to do
E-measured in cms but difficult to isolate muscles
S-only measures leg muscles

51
Q

The intensity of flexibility training should always be j___ b_____ t___ p____ o_ r_________.

A

Just beyond the point of resistance

Spalding High School A Level PE (18 decks)

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