Aerobic, strength and flexibility training Flashcards
Flexibility training causes the stretch r_______ to be reduced.
reflex
Which training method to develop flexibility includes range of movement with MOMentum? ROM WITH MOM
Ballistic
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
Macrocycle (1 Year)
Name the method of evaluating (tests for) maximum strength. 2 answers
- 1 Rep Max Test
2. Hand Grip Dynamometer
Which training method has the quickest flexibility gains?
PNF
Name the method of evaluating (test for) explosive strength.
Vertical Jump Test
POSES is the memory hook for evaluating methods (tests for) flexibility, strength and aerobic capacity. What does each letter mean?
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
What does the ‘R’ represent in AEROBICHS.
Red blood cells
Which type of joint allows the widest range of movement?
Ball and socket
State the memory hook which refers to factors affecting VO2 Max.
T-Training A-Age G-Gender G-Genetics P-Physical Make-Up
Name the two methods of evaluating (tests for) flexibility.
Goniometer, Sit and Reach Test
Describe the factors affecting flexibility. Remember TAGGJ
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)
Name the training cycle and duration that involves a short term goal.
Micro cycle, 1-4 weeks e.g. swimmer perfecting tumble turns leading up to competition.
State the work relief ratio to develop maximum strength using weight training.
1:3+
What is the intensity percentage worked at during maximum strength training?
85-95%
What elements of technique are improved due to flexibility training?
Posture, Alignment
STRETCH is the memory hook which refers to adaptations (changes) as a result of flexibilty training (minimum 6 weeks). What does each letter mean?
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)
Name the two types of weight training.
Free weights, Multi gym
State the methods of evaluating (tests for) aerobic capacity.
- Direct Gas Analysis
- Multi Stage Fitness Test
- 12 minute cooper run
- Queens College Step Test
What is the intensity percentage worked at during strength endurance training?
50-75%
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-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
What is the Intensity (% of MHR) worked at during HIIT training?
80-95%
How many sets should be included in plyometric training?
3-6 sets
State the method of evaluating (test for) strength endurance.
Abdominal Curl/ Sit Up Test
HIIT sessions last for a _______ duration than continuous training.
Shorter
Describe the factors affecting strength. Remember TAGGC
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)
What does the Goniometer test measure?
Joint angle in degrees
What type of muscle fibres increase strength?
FG
Give an example of a type of dynamic stretching.
Lunges/squats
HIIT sessions enables performers to train at a ______ intensity for _______.
Higher, Longer
What is the method of evaluating explosive strength?
Vertical Jump Test
The ______ _______ _____ _____ is a sub-maximal test.
Queens College Step Test
What is the Intensity (% of MHR) worked at during continuous training?
60-80%
What is the Intensity (% of 1RM) worked at during explosive strength training?
75-85%
Having more of this type of muscle fibre increases VO2 Max.
SO
Is the One Repetition Maximum Test simple or complex to do?
Simple
From the age of _____, VO2 Max drops by _____ percent each year
20, 1
The memory hook for adaptations from AEROBIC training = AEROBICHS. What does each letter mean?
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)
How long should a stretch be held for?
10-30 seconds
Aerobic adaptations (changes) after a 12 week aerobic training programme. What impact will it have on the sports performance.
- Increased intensity of performance
- Increased duration of performance
- Delay of fatigue
- Delay of OBLA
- Reduce injury
Name the training cycle and duration that involves a medium term goal.
Mesocycle, 1-4 months e.g. swimmer focusing on muscular endurance.
Name the methods of flexibility (stretching)training.
- Static stretching
- Isometric stretching
- Dynamic stretching
- Ballistic stretching
- Proprioceptive Neuromuscular Facilitation (PNF)
What does FITT stand for?
F-Frequency
I-Intensity
T-Time/work relief ratio
T-Time of recovery/type
Flexibility (stretching) training will improve an athletes s____ and p______ except static stretching which only aids m_____ r_______.
Speed, power, muscle relaxation
Describe the goniometer test as a method of evaluating flexibility. Remember the memory hook POSES.
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
Describe the sit and reach test as a method of evaluating flexibility. Remember the memory hook POSES.
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
Describe the one rep max test as a method of evaluating strength. Remember the memory hook POSES.
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
Describe the hand grip dynamometer test as a method of evaluating maximum strength. Remember the memory hook POSES.
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
Describe the abdominal curl test as a method of evaluating strength endurance. Remember the memory hook POSES.
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
Describe the vertical jump test as a method of evaluating explosive strength. Remember the memory hook POSES.
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
The intensity of flexibility training should always be j___ b_____ t___ p____ o_ r_________.
Just beyond the point of resistance
