Applied anatomy and physiology 1.2b Preparations and training methods. Flashcards
1
Q
Describe Principles of training.
A
The rules that underpin training programme design to ensure safe and effective fitness adaptations.
MRS VOPP Tests the WC.
2
Q
Describe Adaptation.
A
A physiological change in response to training E.G. Increased RBC production.
3
Q
Name the Components to making a training program.
A
MRS VOPP Tests the WC.
Moderation.
Reversibility.
Specificity.
Variance.
Overload.
Progression.
Periodisation
Tests = Evaluative tests.
Warm up.
Cool down.
4
Q
Describe Specificity in training principles.
A
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.
5
Q
Describe Progression in training principles.
A
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.
6
Q
Describe Variance in training priciples.
A
Over a long training period boredom can become an issue so a variety of training sessions are vital.
7
Q
Describe Moderation in training principles.
A
Caution must be taken not to overload to much as overuse injuries can occur and burnout is possible.
8
Q
Describe Reversibility in training priciples.
A
Fitness levels quickly drop when periods of inactivity occur.
Training sessions shouldn’t include long periods of inactivity during off-season.
9
Q
Describe Periodisation in training principles.
A
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.
10
Q
Name the three Cycles in training principles.
A
Macro-cycle.
Meso-cycle.
Micro-cycle.
11
Q
Describe a Macro-cycle.
A
A long term training plan, typically over a year to achieve a long-term goal.
12
Q
Describe a Meso-cycle.
A
A mid-term training program, typically 6 weeks, to achieve a mid-term goal.
13
Q
Describe a Micro-cycle.
A
A short-term training plan, typically 1 week, to achieve a short-term goal.
14
Q
Describe Tapering.
A
Maintaining intensity but decreasing volume of training to prepare for competition.
15
Q
Describe Aerobic capacity.
A
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.
16
Q
Describe VO2 Max.
A
The maximal volume of Oxygen the body can utilise during maximal intensity exercise.
Measured in ml/kg/min
17
Q
Give the VO2 Max of an untrained and a trained individual.
A
Untrained= 40-50 ml/kg/min.
Trained= 90-100 ml/kg/min.
18
Q
Name the factors affecting VO2 Max.
A
Phycological Make-up.
Age.
Gender.
Training.
19
Q
Describe how Phycological make-up affects VO2 Max.
A
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.
20
Q
Describe how Age affects VO2 Max.
A
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.
21
Q
Describe how Gender affects VO2 Max.
A
Females have Lower VO2 Max than males.
Females have higher body fat, smaller lung volumes, lower haemoglobin levels= lower VO2 Max.
22
Q
Describe how aerobic Training affects VO2 Max.
A
Aerobic training increases VO2 Max.
Aerobic training causes long-term adaptions to the heart, lungs and blood = higher VO2 Max.
23
Q
Name the four ways of evaluating VO2 Max.
A
Direct gas analysis.
Cooper 12-minute run.
NCF multi stage fitness test/ bleep test.
Queens College step test.
24
Q
Describe Direct gas analysis.
A
Maximal test.
Expired air captured, results graphed and calculations used to find VO2 Max.
25
Describe the Cooper 12 minute run.
Maximal test.
Run as far as possible in 12 minutes- calculation used to estimate VO2 Max.
26
Describe the NCF multistage fitness test/ bleep test.
Maximal test.
20m Progressive shuttle runs, results compare to standardised tables.
27
Describe the Queens College step test.
Sub-maximal test.
Stepping on and off box for 3 minutes, HR recovery used to predict VO2 Max.
28
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.
29
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.
30
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.
31
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.
32
Describe Training Zones.
Intensity of exercise determined what sort of training is being done often measured using % HR.
33
Describe the Very light training zone.
50-60% Max heart rate.
20-40 mins.
Trains basic endurance.
34
Describe the Light training zone.
60-70% Max heart rate.
40-80 mins.
Targets burning fat.
35
Describe the Moderate training zone.
70-80% Max heart rate.
10-40 mins.
Trains in the aerobic zone.
36
Describe the Hard training zone.
80-90% Max heart rate.
2-10 mins.
Trains at lactate threshold.
37
Describe the Maximal training zone.
90-100% Max heart rate.
0-2 mins.
Increases Max performance capacity.
38
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
39
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.
40
Explain how Intensity of work. differs between Continuous and HIIT training.
Continuous:
Low-moderate, 60- 80% Max HR.
HIIT:
High 80-90% Max HR.
41
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.
42
Explain how Intensity of recovery differs between Continuous and HIIT training.
Continuous:
No recovery non stop activity.
HIIT:
40-50% of Max HR
43
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.
44
Explain how practical examples differs between Continuous and HIIT training.
Continuous:
jogging, swimming, cycling.
HIIT:
Interval cycling, Interval running, Cross-training.
45
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.
46
How long before adaptions take place during an aerobic training plan.
12 weeks.
47
Describe the adaptions of the Respiratory system after prolonged Aerobic training.
Respiratory muscles become stronger.
Increased surface area of alveoli.
48
Describe the functional effects of Respiratory muscles becoming stronger.
Increased efficiency of mechanics of breathing.
Increased lung volume.
Decreased respiratory fatigue.
49
Describe the functional effects of Increased surface area of alveoli.
Increased external gaseous exchange.
50
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.
51
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.
52
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.
53
Describe the functional effects of increased elasticity of arterial walls.
Increased vascular shunt efficiency.
Decreased resting BP
54
Describe the functional effects of Increased number of RBC/ haemoglobin volume.
Increased O2 carrying capacity.
Increased gaseous exchange.
55
Describe the functional effects of increased blood plasma.
Lower blood viscosity aids blood flow and venous return.
56
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.
57
Describe the overall effects of Adaptions of the Cardiovascular system after prolonged Aerobic training
Increased blood flow and O2 transport to muscles.
Decreased BP.
Easier to perform exercise.
Reduced onset of fatigue.
Delayed OBLA.
Increased intensity and duration of exercise.
Lower risk of CVD, hypertension and strokes.
58
Describe the Adaptions of the Muscular-skeletal system after prolonged Aerobic training.
SO muscle fibre hypertrophy.
Increased size and density of mitochondria.
Increased stores of myoglobin.
Increased stores of glycogen and fats.
FOG fibres become more aerobic.
Increased strength of connective tissue.
Increased thickness of articular cartilage.
Increased bone mineral density.
59
Describe the functional effects of SO muscle fibre hypertrophy.
Increased potential for aerobic energy production.
Increased strength, decreased energy cost delaying fatigue.
60
Describe the functional effects of Increased size and density of mitochondria.
Increased utilisation of O2.
Increased Aerobic energy production.
Increased metabolism of fats.
61
Describe the functional effects of Increased stores of myoglobin.
Increased storage and transport of O2 to mitochondria.
62
Describe the functional effects of increased stores of glycogen and fats.
Increased aerobic energy fuels.
Increased duration of performance.
63
Describe the functional effects of FOG fibres become more aerobic.
Increased aerobic energy production, fuel and O2 utilisation.
64
Describe the functional effects of Increased strength of connective tissue.
Tendons and ligaments strengthen.
Increased joint stability.
Decreased risk of injury.
65
Describe the functional effects of Increased thickness of articular cartilage.
Increased synovial fluid production.
66
Describe the functional effects of Increased bone mineral density.
Increased calcium absorbance.
Increased bone strength.
Decreased risk of injury.
67
Describe the Overall effects of Adaptations of the Cardiovascular system after prolonged Aerobic training
Increased capacity of Aerobic energy production.
Increased joint stability.
Increased metabolic rate.
Decreased risk of injury, osteoarthritis and osteoporosis.
easier to perform exercise.
Reduced onset of fatigue.
Delayed OBLA.
Increased intensity and duration of performance.
68
Describe the Adaptions of Metabolic function after prolonged Aerobic training.
Increased activity of Aerobic enzymes.
Decreased fat mass.
Decreased insulin resistance.
69
Describe the functional effects of Increased activity of Aerobic enzymes.
Increased metabolism of fats and glycogen.
70
Describe the functional effects of Decreased fat mass.
Increased lean mass.
Increased metabolic rate.
Increased breakdown of fats.
71
Describe the functional effects of Decreased insulin resistance.
Increased glucose tolerance.
Treatment and prevention of type 2 diabetes.
72
Describe the Overall effects of Adaptions of the Metabolic functions after prolonged Aerobic training.
Increased use of fuel and O2 to provide energy.
Improved body composition.
Easier to perform exercise.
Reduced onset of fatigue.
Delayed OBLA.
Increased intensity and duration of performance.
Increased metabolic rate, increased energy expenditure, and better management of body weight.
73
Name the five types of Strength.
Static strength.
Dynamic strength.
Maximum strength.
Explosive/ elastic strength.
Strength endurance.
74
Describe Static strength.
Force is applied against a resistance without movement occurring, isometric contraction.
Practical example:
Gymnast holding a crucifix hold on a set of rings.
75
Describe Dynamic strength.
Force is applied against a resistance with movement occurring, also known as power output.
Practical example:
Hop, step and jump phase in triple jump.
76
Describe Maximal strength.
The ability to produce a maximal amount of force in a singular muscular contraction, 1 rep max.
Practical example:
Olympic weightlifter completing a deadlift.
77
Describe Explosive/ elastic strength.
The ability to produce a maximal amount of force in one or a series of rapid muscular contractions.
Practical example:
Long jump or high jump run up sprint and take off.
78
Describe Strength endurance.
The ability to sustain repeated muscular contractions over a period of time.
Practical example:
Swimming, rowing and wrestling where muscles complete the same movement repeatedly.
79
Describe Power output.
The amount of work, performed per unit of time measured in watts W.
80
Name the four factors affecting strength.
Cross-sectional area of muscle.
Fibre type.
Gender.
Age.
81
Describe the effect on strength Cross-sectional area of muscle has.
Greater Cross-sectional area muscle = more muscle fibre= greater strength.
Maximum of 16-30 newtons per cm^3.
82
Describe the effect on strength Fibre type has.
Greater % FG and FOG = greater strength over a short period of time.
Fast-twitch fibres contract with force= greater force of contraction.
83
Describe the effect on strength Gender has.
Males have greater strength than females.
Males have higher muscle mass and cross-sectional area due to higher testosterone levels.
84
Describe the effect on strength Age has.
Peak strength:
Males= 18-30 years.
Females= 16-25 years.
After strength decreases.
Age-related decline due to decreased efficiency of neuromuscular system, elasticity, testosterone and reduce in muscle mass.
85
Name the 4 strength tests.
One rep max.
Grip strength dynamometer.
Press up test.
Vertical jump test.
86
Describe the One rep max test
Lift the maximum amount of weight possible.
Test Maximum strength.
87
Describe the Grip strength dynamometer test.
Hold dynamometer over head squeeze as hard as possible and lower down to side with straight arm repeat with other arm record amount.
Tests maximum strength.
88
Describe the Press up test.
Complete as many press ups possible in one minute.
Tests strength endurance.
89
Describe the Vertical jump test.
Stand next to a wall reach up with the arm closest to the wall and make a mark where you reach to then jump as high as possible and hit the wall at the peak of the jump take a difference between the two jumps that is your vertical jump.
Tests Explosive strength.
90
Give Advantages and Disadvantages of the One rep max test.
Advantages:
Direct measurement.
Easy procedure.
Most muscle groups can be tested.
Disadvantages:
Difficult to isolate individual muscle groups.
Trial and error may induce fatigue.
Potential for injury.
Needs access to gym equipment.
91
Give Advantages and Disadvantages of the Grip strength dynamometer test.
Advantages:
Simple and objective measurement.
Inexpensive equipment.
High reliability.
Disadvantages:
Only forearm muscles assessed.
Test is not sport-specific.
92
Give Advantages and Disadvantages of the Press up test.
Advantages:
Good for large groups.
Simple/ cheap.
Tricep brachii muscle can be isolated.
Disadvantages:
Good technique is needed.
Results effected by motivation.
Not sport-specific.
93
Give Advantages and Disadvantages of the Vertical jump test.
Advantages:
Data can be converted to get a power output.
Easy test minimal equipment needed.
Can test yourself.
Disadvantages:
Measure not isolated to one muscle group.
Only estimates explosive strength in legs.
94
Describe how to train for Maximum strength.
Intensity/ % 1RM:
85-95%.
Repetitions:
1-5.
Sets:
2-6.
Work:relief ratio:
1:3+.
Recovery between sets:
4-5 mins.
95
Describe how to train for Explosive strength.
Intensity/ % 1RM:
75-85%.
Repetitions:
6-10.
Sets:
4-6.
Work:relief ratio:
1:3.
Recovery between sets:
3-5 mins.
96
Describe how to train for Strength Endurance.
Intensity/ % 1RM:
50-75%.
Repetitions:
15-20.
Sets:
3-5.
Work:relief ratio:
1:2.
Recovery between sets:
30-40sec.
97
Describe Muscle hypertrophy.
Increased muscle cell size.
98
Describe Muscle hyperplasia.
Increased number of muscle fibres.
99
Describe the Adaptations of the Muscle and connective tissue after prolonged strength training.
Muscle hypertrophy.
Muscle hyperplasia.
Increase in number/size of contractile proteins and myofibrils.
Increased strength of tendons and ligaments.
Increased Bone density and mass.
100
Describe the functional effects of Muscle hypertrophy and Muscle hyperplasia.
Increased force of contraction.
Maximum and explosive training= increased size of FG fibres.
Strength endurance training= increased size of FOG fibres.
101
Describe the functional effects of Increase in number/ size of contractile protein and myofibrils.
Increased force of contraction.
Increased actin/myosin filaments and cross bridges.
Myofibrils become thicker due to increased protein synthesis.
102
Describe the functional effects of Increased bone density and mass.
Increased absorbance of calcium.
Decreased risk of osteoporosis.
103
Describe the overall effect of Adaptions of Muscle and connective tissue after prolonged Strength training.
Increased muscle mass.
Increased speed, strength and power output.
Increased intensity of performance.
Hypertrophic physique-may increase self-esteem.
104
Describe the Metabolic adaptions after prolonged Strength training.
ATP,PC and glycogen stores within muscles increase.
Increased enzyme activity.
Increased buffering capacity.
Increased muscle mass.
105
Describe the functional effects of ATP,PC and glycogen stores within muscles increase.
Increased capacity for alactic energy production.
Increased energy for speed-power based activities.
106
Describe the functional effects of Increased Enzyme activity after a period of prolonged strength training.
Increased efficiency of anaerobic energy production.
Increased Activity of ATPase, Creatine Kinase and glycolytic enzymes.
Delays OBLA/fatigue.
107
Describe the functional effects of increased buffering capacity.
Increased tolerance and removal of lactic acid.
Delaying OBLA/ fatigue.
Increased Anaerobic threshold.
108
Describe the functional effects of increased Muscle mass.
Improved Body composition.
Increased Metabolic rate.
109
Describe the Overall effect of Metabolic Adaptations after prolonged Strength training.
Increased Anaerobic fuel stores.
Increased intensity/ duration of performance and delaying of OBLA/ fatigue.
Increased metabolic rate, increasing energy expenditure and helping manage weight.
110
Describe the Neural Adaptions made after prolonged strength training.
Increased recruitment of motor units and FG and FOG fibre types.
Decreased inhibition of the stretch reflex.
111
Describe the functional effects of increased recruitment of motor units and FG and FOG fibre types.
Increased force of contractions.
Improved co-ordination and simultaneous stimulation of motor units.
112
Describe the functional effects of Decreased inhibition of the stretch reflex.
Increased force of contraction from the agonist muscle, allowing the antagonist muscle to stretch further so the agonist can contract with more force.
113
Describe the Overall effect Neural adaptions have after prolonged strength training.
Increased speed, strength and power output.
114
Describe Static flexibility.
The Range of motion around a joint without relation to speed of movement.
Practical example:
holding a hamstring stretch still.
115
Describe Dynamic flexibility.
The Range of motion around a joint with reference to speed of movement.
Practical example:
Gymnast performing a saddle vault.
116
Describe the factors affecting flexibility.
Type of joint.
Length and elasticity of surrounding connective tissue.
Gender.
Age.
117
Describe the effect on flexibility The Type of Joint has.
Ball and socket joint has a greater range of movement than a condyloid joint.
The size and shape of the joint and their articulating bones can aid or limit their ROM.
118
Describe the effect on flexibility the Length and Elasticity of surrounding connective tissue has.
The greater the length and elasticity of surrounding muscles, tendons and ligaments the greater ROM.
The greater the length the further the distance before the stretch reflex is inhibited, preventing further ROM.
119
Describe the effect on flexibility Gender has.
Females are generally more flexible than males.
Females have higher levels of the hormones oestrogen and relaxin which aid ROM.
120
Describe the effect on flexibility Age has.
Flexibility is greatest in childhood and declines with age.
This is due to loss in elasticity in connective tissue with age.
121
Describe the tests for evaluating Flexibility.
Goniometry.
Sit and reach test.
122
Describe Goniometry.
360-degree protractor used to measure the difference in starting angle and full range of motion.
123
Describe the Sit and reach test.
Test box is placed against wall straight legs at full stretch best score is recorded.
124
Give Advantages and Disadvantages of Goniometry.
Advantages:
Objective.
Valid/accurate.
Any joint can be measured.
can be sport-specific.
Disadvantages:
Difficult to locate axis of rotation.
Training required for accurate measurment.
125
Give Advantages and Disadvantages of Sit and reach test.
Advantages:
Easy.
Cheap and accessible equipment.
Standardised data score.
Disadvantages:
Measures flexibility in lower back and hamstrings only.
Not joint specific.
Need to warm up and hold position for 2 seconds.
126
Describe Static Active stretching.
A performer moves the joint into its fully stretched position without any assistance and holds for 10-30 seconds.
127
Describe Static Passive stretching.
A performer moves the joint just passed its point of resistance with assistance and holds for 10-30 seconds.
128
Describe Isometric Stretching.
Isometrically contracting a muscle while its's stretched hold for 7-20 seconds.
Carries a high risk of damaging tendons and connective tissue if held for too long.
129
Describe Proprioceptive Neuromuscular Facilitation.
Performer completes a static passive stretch then isometrically contracts the stretched muscle then relaxes and stretches further this can be repeated 3 times before ineffective and risk of injury with isometric contraction.
desensitizes muscle to stretch reflex.
130
Describe Dynamic stretching.
Taking a joint through its full range of movement with control. Not using momentum.
E.G. walking lunges.
131
Describe Ballistic stretching.
Involves dynamic stretching pushing joint past ROM using momentum.
E.G. leg swings.
132
Describe the adaptions gained from following a prolonged flexibility training program.
Increased resting length.
Increased elasticity.
133
Describe the functional effect of increased resting length.
Increased ROM around a joint.
Muscle spindles adapt to increased length, reducing stretch reflex stimulus.
134
Describe the functional effect of increased elasticity.
Increased potential for static and dynamic flexibility.
Decreased inhibition from the antagonist.
Increased stretch from the antagonist.
135
Describe the overall effects the Adaptions from following a flexibility training program gives.
Increased ROM around a joint.
Increased distance and efficiency for a muscle to create a force at speed.
Decreased risk of injury.
Increased posture and alignment.
136
Describe Atherosclerosis.
A build up of Fatty deposits on arterial walls, leading eventually to chronic high blood pressure(hypertension).
137
Describe Coronary Heart Disease.
Results from atherosclerosis in the coronary arteries, lack of blood to cardiac muscle can lead to angina or a heart attack.
138
Describe a Heart Attack.
A blockage or clot in the coronary artery cuts of O2 supply to cardiac muscle causing cell death and maybe permanent damage.
139
Describe a stroke.
Caused by a blockage in a cerebral artery cutting of blood supply to the brain, also could be caused by bursting of a blood vessel in the brain cutting off blood supply.
140
Describe HDL and LDL.
High-density lipoproteins remove cholesterol from arterial walls lowering risk of atherosclerosis.
Low-density lipoproteins deposit cholesterol in arteries raising risk of atherosclerosis.
141
Describe Asthma.
The constriction of the bronchial airways and the inflammation of the mucus membranes which limit breathing, can also be exercised enduced.
142
Describe Chronic Obstructive Pulmonary Disease (COPD).
Condition of the lungs where airways become inflamed and narrowed , overtime the inflammation causes permanent damage and can lead to an inability yo exercise and a reduced quality of life.
