Anatomy And Physiology - Training Flashcards
1
Q
What is strength?
A
The ability to apply force.
2
Q
What is static strength?
A
The ability to apply force against a resistance without any movement occurring and the muscle length remains the same.,
3
Q
What is dynamic strength?
A
The ability to apply force to overcome a resistance where movement occurs and the muscle length changes.
4
Q
What is strength endurance?
A
The ability to sustain repeated muscular contractions over a period of time.
5
Q
What is maximum strength?
A
The ability to produce a maximum amount of force in a single muscular contraction.
6
Q
What is explosive strength?
A
The ability to produce a maximum amount of force in a single muscular contraction.
7
Q
What are 2 examples of maximum strength?
A
- scrum in rugby
- clean and jerk
8
Q
What are 2 examples of strength endurance?
A
Swimming
Rowing
9
Q
What are 2 examples of explosive strength?
A
- jumping for the intercept netball
- long jump
10
Q
What are the two main factors affecting strength?
A
- the muscle fibre type being recruited
- the cross sectional area of the muscle
11
Q
How do muscle fibres affect the strength of muscular contraction?
A
- fast glycoytic muscle fibres exert greater force with a faster speed of contraction than other fibre types
- motor units consisting of FG fibres are large and have larger motor neurones than SO motor units which send faster impulses. These units have the highest explosive and maximum strength.
12
Q
How does cross sectional area of muscle effect strength of muscular contraction?
A
- the larger the cross sectional area of the muscle, the greater the strength or force of contraction
- age gender and training all affect the cross sectional size of the muscle
13
Q
What is the fitness test for explosive strength?
A
Vertical jump test: the performer marks their maximal standing reach height with one arm, then performs a standing vertical jump to mark their highest jump reach. The score is the difference between the two marks.
14
Q
What are the fitness tests for endurance?
A
Abdominal curl test: perform sit ups in time with a bleed. The test is progressive and the performer continues until failure. The score is based on the cumulative sit ups completed.
Press up test: the performer completes as many press ups as possible hands shoulder width apart, maintains good form. The test score is the total number completed.
15
Q
What are the fitness test for maximum strength?
A
1 repetition maximum: the performer selects a piece of gym equipment or free weights exercise to test the strength of a specific muscle group. The score is the highest weight that the performer can lift once.
Grip strength dynamometer: the performer takes 3 turns with each hand and records the best score shown on the dial. It should be dialled back to zero after each attempt.
16
Q
What are the advantages of strength fitness test?
A
- equipment is available and affordable
- standardised tables available
- specific muscle groups can be isolated
- clear procedure gives valid and reliable results
17
Q
What are the disadvantages of strength fitness tests?
A
- specific groups cannot be isolated
- some aren’t specific
- procedure or technique required may be open to interpretation which gives invalid and unreliable results and also a risk of injury.
18
Q
What factors can be used to develop strength?
A
- applying a form of resistance to make muscle groups work harder
- can be provided by equipment such as multi-gym stations free weights, pulleys, resistance bands or using the own performers body weights.
- the number of repetitions and sets so the resistance can be manipulated targeting a specific group of muscles and type of strength.
19
Q
How do you train strength endurance?
A
Lower resistance with a greater number of repetitions.
20
Q
How do you train maximum and explosive strength?
A
Higher resistance and fewer repetitions.
21
Q
What is multi-gym?
A
A piece of equipment with a range of stations and adjustable weight stacks. Movement of the weigh is controlled increasing safety.
22
Q
What are weights?
A
Free weight using dumbbells or barbells can be used to work specific muscle groups. Other muscles also work as fixations to stabilise the movement increasing their isometric strength.
23
Q
What is plyometrics?
A
Training involving bounding or jumping. This takes advantage of the stretch reflex, a contraction of a muscle in response to it being stretched (protective mechanism).
An eccentric contraction occurs first which causes a more forceful concentric contraction to follow.
24
Q
What is interval training?
A
Periods of work on a series of exercise stations followed by a relief interval where muscle groups recover. Can include free weights and targets strength endurance.
25
What are the 3 catagories of physiological long term adaptions of strength training?
Muscles and connective tissue
Neural
Metablic
26
What are the long adaptions of muscle and connective tissue from strength training?
- muscle hypertrophy
- muscle hyperplasia - number of fibres
- size of myofibrils: contractile unit of fibre
- stability of ligaments and tendons
27
28
What are the neural long term adaptation of strength training?
- recruitment of motor units containing fast glycolytic and fast oxidative glycolytic fibres
- force of contraction of the agonist muscle, due to the stretch reflect being delayed and so a reduction in agonist muscle inhibition.
29
What are the long term metabolic adaptations of strength training?
- anaerobic fuel stores: ATP phosphocreatine and glycogen
- anaerobic enzyme activity: ATPase, creating kinase and PFK
- buffering capacity: tolerance and removal of lactic acid using sodium bicarbonate
30
What are the 6 principles of training?
Specificity: must be relevant and directed to an individual performer.
Progression: as the body adapts to train in the frequency intensity oration of the activity is gradually increased to maintain the adaption
Overload: The body should be made to work harder than normal to create a training adaption
Reversibility: training must be maintained to avoid loss of training adaptions during a specific period in activity
Moderation: training must be appropriate intensity to cause appropriate adaptations without injury.
Variance: could include different types of training
31
What is the FITT principle?
Frequency = how often
Intensity = how hard
Time = how long
Type = method of training
32
33
What is periodisation?
Periodisation in sport is the systematic planning of training overtime to optimise performance. It involves dividing the training year into phases.
34
What is a macrocycle?
A long-term training plan typically over one year to reach a long-term goal.
35
What is a mesocycle?
A midterm training plan typically over 10 weeks to reach a midterm goal. There are several mesocycles in a macrocycle.
36
What is a microcycle?
A short term training plan typically over one week to reach a short term goal. There are several microcycles in a mesocycle.
37
Give an example of a macrocycle to do with the gymnast.
A gymnast preparing for the national championships.
38
Give an example of a mesocycle for a gymnast.
The gymnast will aim to develop their fitness with focus on flexibility and strength as well as a specific skill development.
39
Give an example of a microcycle of a gymnast.
The gymnast will start conditioning work to improve their basic fitness after testing.
40
What is the preparatory phase of training?
Can be split into two parts. Off-season where the main focus is rest and recovery but still maintain fitness levels and the pre-season where the main focus is on regaining levels of fitness with intense training.
41
What is the competitive phase of training?
Training during the competitive phase will be directed around maintaining fitness and developing skills/tactics for competition. Performance will taper their training to avoid injury.
42
What is the transitional phase of training?
Recovery from the competitive season and time for treatment of injuries.
43
What is tapering?
- Tapering is a gradual reduction of training volume in the time immediately before the major competition. This competition may be the long-term goal of the macrocycle.
- It includes extending relief periods in interval training or rest between sets in weight or interval training.
- Fuel stores such as muscle and liver glycogen are maximise allowing high intensity exercise for longer.
44
What is aerobic capacity?
The ability of the body to inspire transport and neutralise oxygen to perform a sustained period of aerobic activity.
45
What is the definition of VO2 max?
The maximum volume of oxygen inspired transported and utilised per minute during exhaustive exercise.
46
What are the four factors affecting VO2 max?
- Individual physiological make-up.
- Training.
- Age.
- Gender.
47
What is the effect of individual physiological make up on VO2 max and explain why?
- more efficient, cardiovascular and respiratory systems = higher VO2 max.
- Individuals with large lung volumes, stronger ventricular muscles and many slow oxidative fibres are able to take in transport and utilise oxygen quickly.
48
What is the effect of training intensity on VO2 max and explain why?
- aerobic training = higher VO2 max by 10 - 20%.
- long-term aerobic training effects include colon cardiac hypertrophy and increased respiratory muscle function, red blood cells and mitochondria.
49
What is the effective age on the VO2 max and explain why?
- VO2 max peaks at around 20 years old then declines by 1% per year.
- Loss of elasticity/recoil of the lung heart and blood vessel tissues reduce the efficiency of the cardiovascular system.
50
What is the effect of gender on VO2 max and explain why?
- males tend to have a higher VO2 max than females by 15 to 30%.
- Males have greater lung and blood values and heart sizes so more oxygen can be taken in and transported. Also, their greater muscle mass increases utilisation of oxygen.
51
What is direct gas analysis?
Continuous progressive intensity test to exhaustion measuring VO2 max using oxygen and carbon dioxide concentrations in expired air.
52
What is the NCF multistage fitness test?
A progressive intensity maximal 20 meter shuttle run test. Levels achieved can be compared with standardised tables to protect VO2 max.
53
What are the advantages of the direct gas analysis test?
- Provides an accurate, valid, reliable measurement.
- Can use bike, rower or treadmill so suits variety of athletes.
54
What are the disadvantages of the direct gas analysis test?
- Expensive equipment.
- exhaustive test not safe for elderly/health conditions
55
What are the advantages of the multi fitness test and the Cooper 12 minute run?
- suitable for large groups
- Minimal equipment needed.
- Standardised tables available to analyse results.
56
What are the disadvantages of the Cooper 12 minute run test and multi stage fitness test?
- exhaustive test – not suitable for elderly/health conditions
- Only a predictive test, not a measurement.
- Less suitable for non-runners.
57
What the Cooper 12 minute run test?
Continuous maximum intensity test measuring the maximum distance achieved around 400 meter running track in 12 minutes to predict VO2 max.
58
What is the Queens College step test?
A continuous three minute step test which uses heart rate recovery to predict VO2 max.
59
What are the the advantages of the Queens College step test?
- sub-maximum intensity safe for elderly/health conditions.
- Standardised tables available to analyse results.
- Minimal equipment needed.
60
What are the disadvantages of the Queens College step test?
- only a predictive test, not a measurement
- Step maybe too high for some.
61
What is the aerobic training zone?
60 to 80% maximum heart rate.
62
What are the two types of training that can be used to develop aerobic capacity?
- continuous training
- High intensity interval training
63
What is continuous training?
- Long periods of moderate work without periods of rest.
- 60 to 80% of maximum heart rate lower if the performer is unfit.
- At least 20 minutes long.
64
What is high intensity interval training?
- repeated periods of short duration, high intensity work mixed with periods of recovery.
- 90% of maximum heart rate and recovery 40 to 50% of maximum heart rate rate.
- Work duration 15 to 20 seconds and the ratio of rest to recovery is 1:1 or 1:2
65
What occurs when an appropriate program of aerobic training is completed generally?
The body undergo several physiological adaptions these combined to increase aerobic capacity, allowing oxygen to be taken in transported and utilised at a greater rate.
66
What are the five cardiovascular adaptions after an aerobic training program is completed?
- cardiac hypertrophy: increased size and contractility of ventricles so stroke volume increases.
- Increased elasticity of the artery wall: increased regulation of blood pressure and distribution of blood to the working muscles.
- Capillarisation: increased number of capillaries at lungs and muscles so gas exchange increases
- Increased red blood cells: oxygen carrying capacity of blood increases
- Increased blood plasma: blood viscosity reduced which increases flow.
67
What are the respiratory adaptions of an aerobic training program being completed?
- Increased strength of respiratory muscles: increased lung volume decreased fatigue of respiratory muscles more efficient ventilation.
-Increase surface area of alveoli: increased diffusion of oxygen.
68
What are the muscular adaptions of completing an aerobic training program?
- muscular hypertrophy of slow oxidative and fast oxidative glycolytic muscle fibres: increased use of aerobic energy system.
- Fast oxidative glycolytic muscle fibres increased their aerobic capability: increased use the aerobic energy system.
- Increased myoglobin stores in the muscles: increased storage of oxygen for use in aerobic energy system.
- Increased stores of glycogen and triglycerides: increase availability of fuel for aerobic energy system.
- Size and number of mitochondria: increased use of aerobic energy system.
69
What are the metabolic adaptions of completing an aerobic training program?
- increased resting metabolic rate: due to the increased muscle mass compared to fat mass.
- Increased sensitivity to insulin: uptake of glucose from blood to muscle cells increases risk of type two diabetes lowered.
- increased in aerobic enzyme action: aerobic energy system works at an increased rate.
70
71
What is static flexibility?
The range of motion around a joint in a still position.
72
What is flexibility?
The range of motion around a joint or series of joints.
73
What is static active flexibility?
When the performing themselves moves a joint to the point of resistance.
74
What is static passive flexibility?
When the joint is moved to the point of resistance with assistance.
75
What is dynamic flexibility?
The range of motion around a joint moving at speed.
76
When is static flexibility key?
In sport where there is held body positions and where joints are towards the end of their range of motion.
77
When is dynamic flexibility key?
Sportswear techniques are more effective when a wide range of motion is possible at a joint and powerful contractions are needed.
78
What is four factors affect flexibility?
1. Type of joint.
2. Length of surrounding connective tissue.
3. Gender.
4. Age.
79
How does type of joint affect flexibility?
The joint type determines the number of planes that a joint can move in and therefore the range of motion e.g. Avallon socket joint has three planes and have a greater range of motion then a hinge joint which only can do one plane.
80
Why does the length of surrounding connective tissue affect flexibility?
The longer the length and elasticity of the surrounding tissue such as ligaments tendons and muscles the greater the range of flexibility.
81
How can gender affect flexibility?
Females tend to have greater flexibility than males due to their high level of the hormone oestrogen. These hormones increase connective tissue elasticity.
82
How can age affect flexibility?
Flexibility is created in childhood and clients with age as elasticity in the surrounding connective tissue is lost.
83
What is the sit and Reach test?
A sit and reach box is used.
- The performer puts their socked feet against the front of the box and with straight legs leans forward to read as far along the top of the box as possible. The position must be held for two seconds. The score can be read from the top and compared to standardised tables.
84
What are the advantages of the sit and reach test?
- equipment is relatively cheap
- The test is easy to administer.
- Standardised tables available for comparing test results.
85
What are the disadvantages of the sit and reach test?
- The sit and reach test only measures static flexibility in the lower back and hip joints.
- Other joints cannot be measured.
- Performer must warm up and be careful not to use it as a dynamic exercise: it is not safe to perform at speed.
86
What is goniometry?
A double armed angle ruler is used.
- It measures the angle in degrees from a neutral starting position to position at the full range of movement at a specific joint.
87
What are the disadvantages of goniometry?
- it can be difficult to locate the joint centre where the pivot of the goniometer must be placed.
- Test is invalid and unreliable if correct procedure is not followed.
88
What are the advantages of goniometry?
- Can be used to measure flexibility of any joint in any plain of movement.
- As long as the correct technique is used accurate and valid measurements are given.
89
What is static stretching?
Stretching that does not involve movement and the stretch is held for a period of time usually 10-30 seconds.
90
What is active stretching?
- unassisted voluntary static contraction of an agonist muscle to stretch connective tissue in antagonist just beyond its point of resistance.
- The position is held using the strength of the agonist muscle held for 10 seconds.
91
What is passive stretching?
- The movement of a joint into a stretch position with assistance from a partner or stretching aid.
- the stretching aid can be a different body part exercise band or gravity.
- Held up for 30 seconds.
92
What is isometric stretching?
- a passive stretch is performed
- The stretched muscle undergoes an asymmetric contraction for 10 seconds.
- Resistance is needed to ensure no movement takes place.
- The muscle is then relaxed for at least 20 seconds.
93
What is PNF stretching?
- is assisted flexibility training using passive and isometric techniques to inhibit the stretch reflex and allow a greater range of motion.
94
What is dynamic stretching?
- technique involves moving a joint through its full range of motion with control during entry and exit of the stretch.
95
Why is dynamic stretching good?
Useful in a warmup because it increases the speed of contraction.
96
What is ballistic stretching?
A flexibility training method which incorporates swinging or bouncing movements thus using momentum to move a joint forcibly through its extreme range of motion.
97
What is a negative of ballistic stretching?
It can lead to injury if the performer is not already flexible as it repeatedly initiates the stretch reflex.
98
How is increased resting length of muscles and soft tissue are positive flexibility training?
- The muscle spindles adapt to new resting length. This delays the stretch reflex the muscle can stretch further before it contracts.
- The effectiveness of aesthetics of sports is increased.
99
What are the positives of increased elasticity of the muscle and soft tissue as a result of flexibility training?
- increased stretch of the antagonist before the stretch reflex occurs allows a more forceful contraction of the agonist.
- Risk of injury decreased.
- Increased effectiveness of aesthetics of performance.
100
What are the coronary risk factors?
- obesity
- Smoking
- High cholesterol
- Hypertension
- unhealthy diet.
101
What are the risks of a sedentary lifestyle?
Atherosclerosis
Angina
Hypertension
Blood clots
High cholesterol
High blood pressure
