Applied anatomy and physiology 1.2b Preparations and training methods. Flashcards
Describe Principles of training.
The rules that underpin training programme design to ensure safe and effective fitness adaptations.
MRS VOPP Tests the WC.
Describe Adaptation.
A physiological change in response to training E.G. Increased RBC production.
Name the Components to making a training program.
MRS VOPP Tests the WC.
Moderation.
Reversibility.
Specificity.
Variance.
Overload.
Progression.
Periodisation
Tests = Evaluative tests.
Warm up.
Cool down.
Describe Specificity in training principles.
To get best results training must be geared towards demands of activity like the energy system used.
Training should also be relative to the person doing it like there age and ability should be considered.
Applied in two ways:
The individual.
The sporting activity.
Describe Progression in training principles.
Our bodies adapt to the stress and loads applied to them so training should gradually increase over time.
After a while bodies will adapt to training and no further progress will be made unless training changes.
Describe Variance in training priciples.
Over a long training period boredom can become an issue so a variety of training sessions are vital.
Describe Moderation in training principles.
Caution must be taken not to overload to much as overuse injuries can occur and burnout is possible.
Describe Reversibility in training priciples.
Fitness levels quickly drop when periods of inactivity occur.
Training sessions shouldn’t include long periods of inactivity during off-season.
Describe Periodisation in training principles.
Periodisation is the organised division of training blocks, each with a goal and time frame.
Aims:
Reaching a phycological peak at correct time.
Avoiding injury or burnout.
Structured training to give realistic and achievable goals.
Name the three Cycles in training principles.
Macro-cycle.
Meso-cycle.
Micro-cycle.
Describe a Macro-cycle.
A long term training plan, typically over a year to achieve a long-term goal.
Describe a Meso-cycle.
A mid-term training program, typically 6 weeks, to achieve a mid-term goal.
Describe a Micro-cycle.
A short-term training plan, typically 1 week, to achieve a short-term goal.
Describe Tapering.
Maintaining intensity but decreasing volume of training to prepare for competition.
Describe Aerobic capacity.
The ability of the body to inspire, transport and utilise oxygen to perform sustained periods of aerobic activity.
Reliant on efficiency of Respiratory, Cardiovascular, and muscular systems. A key component of Aerobic capacity is VO2 Max.
Describe VO2 Max.
The maximal volume of Oxygen the body can utilise during maximal intensity exercise.
Measured in ml/kg/min
Give the VO2 Max of an untrained and a trained individual.
Untrained= 40-50 ml/kg/min.
Trained= 90-100 ml/kg/min.
Name the factors affecting VO2 Max.
Phycological Make-up.
Age.
Gender.
Training.
Describe how Phycological make-up affects VO2 Max.
The greater the efficiency of body systems to transport and utilise O2 =Higher VO2 Max, can be determined by genetics.
IF genetically you have stronger respiratory muscles, larger heart, SV, CO, increased number of RBCs, capillaries, SO fibres you will have a higher VO2 Max.
Describe how Age affects VO2 Max.
From Age 20, Vo2 decreases slightly each year.
Efficiency is lost in elasticity of the heart blood vessels and lung tissue leading to a lower VO2 Max.
Describe how Gender affects VO2 Max.
Females have Lower VO2 Max than males.
Females have higher body fat, smaller lung volumes, lower haemoglobin levels= lower VO2 Max.
Describe how aerobic Training affects VO2 Max.
Aerobic training increases VO2 Max.
Aerobic training causes long-term adaptions to the heart, lungs and blood = higher VO2 Max.
Name the four ways of evaluating VO2 Max.
Direct gas analysis.
Cooper 12-minute run.
NCF multi stage fitness test/ bleep test.
Queens College step test.
Describe Direct gas analysis.
Maximal test.
Expired air captured, results graphed and calculations used to find VO2 Max.
Describe the Cooper 12 minute run.
Maximal test.
Run as far as possible in 12 minutes- calculation used to estimate VO2 Max.
Describe the NCF multistage fitness test/ bleep test.
Maximal test.
20m Progressive shuttle runs, results compare to standardised tables.
Describe the Queens College step test.
Sub-maximal test.
Stepping on and off box for 3 minutes, HR recovery used to predict VO2 Max.
Give Advantages and Disadvantages of Direct gas analysis.
Advantages:
Direct measurement.
Accurate and reliable.
Can uses different exercise like running or rowing dependent of performers sport.
Disadvantages:
Maximal test to exhaustion very hard to do.
Not suitable for elderly or those with health problems.
Expensive specialist equipment required.
Give Advantages and Disadvantages of Cooper 12- minute run.
Advantages:
Good for large groups.
Can test yourself.
Simple/cheap.
Disadvantages:
Only a prediction.
Results affected by motivation.
Not suitable for elderly or those with health problems.
Not sport specific.
Give Advantages and Disadvantages of NCF multi stage fitness test/ Bleep test.
Advantages:
Good for large groups.
Simple/cheap.
Published table of VO2 Max equivalents.
Disadvantages:
Only a prediction.
Results affected by motivation.
Not suitable for elderly or those with health problems.
Not sport specific.
Give Advantages and Disadvantages of Queens College step test.
Advantages:
Sub-maximal test easier to complete.
Simple/ cheap.
HR easy to monitor.
Published table of data and simple VO2 Max calculations.
Disadvantages:
Only a prediction.
HR recovery can affected by other factors E.G. food, fluid, stress.
Not sport specific.
Shorter subjects may be at a disadvantage.
Describe Training Zones.
Intensity of exercise determined what sort of training is being done often measured using % HR.
Describe the Very light training zone.
50-60% Max heart rate.
20-40 mins.
Trains basic endurance.
Describe the Light training zone.
60-70% Max heart rate.
40-80 mins.
Targets burning fat.
Describe the Moderate training zone.
70-80% Max heart rate.
10-40 mins.
Trains in the aerobic zone.
Describe the Hard training zone.
80-90% Max heart rate.
2-10 mins.
Trains at lactate threshold.
Describe the Maximal training zone.
90-100% Max heart rate.
0-2 mins.
Increases Max performance capacity.
Describe Karvonen’s principle.
Karvonen’s principle:
Max HR= 220- Age.
Training HR= Resting HR + %(HR max- resting HR)
E.G. 60% of a 17 year old With a resting HR of 72.
Training HR= 72+( 0.60(203- 72))
= 72+ 78.6
= 150.6 BPM
Identify key features of Continuous and HIIT training
Intensity of work.
Duration of work.
Intensity of recovery.
Duration of recovery.
Practical examples.
Type of athlete suited.
Explain how Intensity of work. differs between Continuous and HIIT training.
Continuous:
Low-moderate, 60- 80% Max HR.
HIIT:
High 80-90% Max HR.
Explain how Duration of work differs between Continuous and HIIT training.
Continuous:
20-80 mins.
HIIT:
5sec- 8mins repetitions of high intensity work with varied recovery times overall 20-60 mins.
Explain how Intensity of recovery differs between Continuous and HIIT training.
Continuous:
No recovery non stop activity.
HIIT:
40-50% of Max HR
Explain how Duration of recovery differs between Continuous and HIIT training.
Continuous:
No recovery non stop activity.
HIIT:
Recovery interval= work done. 1:1 ratio.
Explain how practical examples differs between Continuous and HIIT training.
Continuous:
jogging, swimming, cycling.
HIIT:
Interval cycling, Interval running, Cross-training.
Explain how Type of athletes suited to differs between Continuous and HIIT training.
Continuous:
Endurance athletes as it stresses the aerobic system and slow-oxidative muscle fibres.
HIIT:
Can be modified for most athletes with varying levels of fitness.
How long before adaptions take place during an aerobic training plan.
12 weeks.
Describe the adaptions of the Respiratory system after prolonged Aerobic training.
Respiratory muscles become stronger.
Increased surface area of alveoli.
Describe the functional effects of Respiratory muscles becoming stronger.
Increased efficiency of mechanics of breathing.
Increased lung volume.
Decreased respiratory fatigue.
Describe the functional effects of Increased surface area of alveoli.
Increased external gaseous exchange.
Describe overall effects of the Adaptions of the Respiratory system after a prolonged period of Aerobic training.
Overall effects:
Increased volume of O2 diffused into blood.
Decreased breathing rate at rest and sub-maximal exercise.
Easier to perform exercise.
Reduced onset of fatigue.
Delayed OBLA.
Increased intensity and duration of exercise.
Alleviates symptoms of asthma.
Describe the adaptations of the Cardiovascular system after a prolonged period of Aerobic training.
Cardiac hypertrophy.
Increased elasticity of arterial walls.
Increased number of RBC/haemoglobin volume.
Increased blood plasma volume.
Increased capillarisation of alveoli and SO muscle tissue fibres.
Describe the functional effects of Cardiac hypertrophy.
Increased SV and CO.
Increased filling capacity and force of ventricular contraction.
Decreased Resting and Sub-maximal HR.
Decreased HR recovery time.
Describe the functional effects of increased elasticity of arterial walls.
Increased vascular shunt efficiency.
Decreased resting BP
Describe the functional effects of Increased number of RBC/ haemoglobin volume.
Increased O2 carrying capacity.
Increased gaseous exchange.
Describe the functional effects of increased blood plasma.
Lower blood viscosity aids blood flow and venous return.
Describe the functional effects of Increased capillarisation of alveoli and SO muscle tissue fibres.
Increased surface area for blood flow.
Increased gaseous exchange.
Decreased distance for diffusion.
