AS PE Applied Exercise Physiology Flashcards
The h……. d…….. Is one method of measuring and athletes strength
Handgrip Dynomometer
Plymoterics is mainly used to develop which muscles?
Muscles of the leg - quadriceps, hamstrings, gastrocnemius.
Some exercises can be used for the upper body also.
What does 1 RM stand for?
1 rep maximum, the greatest amount of weight which the athlete can lift once
Name the three types of strength
Static
Dynamic
Explosive
What type of strength do we associate with a sprinter or triple jumper?
Explosive strength
How can you test maximal strength?
Using the 1RM test or the handgrip dynomometer
The sit up test (abdominal conditioning test) is used to assess what type of strength?
Dynamic strength
What two types of training could be used to improve dynamic strength?
Circuit training and weight training
For plyometrics to be effective, the muscles must first go through an isometric muscle contraction, true or false?
False. The muscle must have gone through an eccentric contraction followed by a concentric contraction.
Plyometrics training cannot be used to develop which of the following; power, speed, strength, flexibility?
Flexibility
Power is a combination of speed and strength, true or false?
True, it is the rate at which we can apply strength.
What test is commonly used to measure flexibility?
Sit and reach test
Flexibility training is best performed at the start of a training session, true or false?
False. Any flexibility training should be completed at the end of a session when muscles are warm
Which principle of training suggests that the training must stress the relevant energy system?
Specificity. Their training should be aerobic or anaerobic depending on their activity
What does FITT stand for and which other component does it relate to?
Frequency Intensity Time Type It is how we apply overload to a training programme
What methods can you use to calculate intensity for a continuous training programme?
Borg scale (rate of perceived exertion - rpe)
Max heart rate method
Karvonen method
This principle is followed when we gradually increase the intensity of training
Progression
Fartlek is a type of continuous training. True or false?
True
A test cannot be reliable if it is not valid. True or false?
False. As long as similar results can be repeated, it is reliable.
What is the difference between maximal testing and sub maximal testing?
Maximal tests make the performer work to exhaustion. Sub maximal tests work the performer at maximum for a set period. Their result to exhaustion is then estimated based on their score
What is the purpose of a cool down?
Remove lactic acid
Resynthesise ATP and PC stores
Reduce muscle soreness (DOMS)
Allow performer to reflect on their performance
What is the purpose of a warm-up?
Increase oxygen delivery to the skeletal muscles
Redistribute blood to the working muscles (vascular shunt)
Increase alertness (improve reaction time)
Time for mental rehearsal - psychological preparation
What are the problems with fitness testing?
They do not replicate competitive conditions of sport
They do not replicate movements from sports
Submaximal tests are predictions and not as reliable
Maximal testing requires high levels of motivation
Why would an athlete test their fitness levels?
Assess success of training programme
Determine starting point for training programme
Add variety to training programme
Some tests can improve fitness (MSFT ‘bleep test’)
What is intermittent training?
Interval training
Periods of work with periods of rest
short work intervals - sprints (anaerobic activities)
Long work intervals - endurance (aerobic activities)
How can an athlete measure intensity of a continuous training programme?
Borg scale - rate of perceived exertion (6-20)
Maximum heart rate method - 220-age (work at 60-80%)
Karvonen method - takes into account resting heart rate
What is the disadvantage of using the Borg scale?
It is based on athlete perception of how hoard they are working and it therefore subjective and not reliable.
What is overtraining?
Working above save levels of overload
Not planning for rest periods
Results in fatigue and injury
What percentage of their maximum heart rate should an endurance performer work at?
60-80% of their max heart rate.
E.g.
220 - 16 = 204
60% of 204 = 123 bpm
How would a weightlifter use their 1 rep max?
To determine the size of the weight they should be lifting (intensity)
Like maximum heart rate they work at a % of the maximum weight they can lift once.
What does a cool down involve?
Maintaining heart rate and breathing rate - activity continues and is reduced gradually.
Running -> jogging -> walking -> stretching (dynamic and static)
This maintains oxygen delivery to remove lactic acid
What does a warm-up involve?
Gradually increasing intensity of aerobic work
Jogging -> running -> sprints -> stretches (dynamic and static)
Replicating movements from the activity - skill practice
What is one advantage and one disadvantage of continuous training?
Advantage - effective at developing levels of stamina - cardio-respiratory endurance, muscular endurance
Disadvantage - can be boring, requires motivation to work for long periods
What is one advantage and one disadvantage of intermittent training?
Advantage - can be used to develop speed (short) and stamina (long)
Disadvantage - requires careful planning to develop required fitness components
What is one advantage and one disadvantage of weight training?
Advantage - can be used to develop different types of strength.
Disadvantage - technique is important may require a trained professional to design programme or be present as a ‘spotter’ to ensure correct technique is performed.
What is one advantage and one disadvantage of plyometric training?
Advantage - effective at developing power and speed
Disadvantage - if not warmed up prior to performing plyometrics, it can cause injury or muscle soreness (DOMS)
What is one advantage and one disadvantage of circuit training?
Advantage - can tailor to. Weds f performer and develop different aspects of fitness at once
Disadvantage - requires planning to ensure correct order of exercises (muscle rotation to avoid fatigue)
Mobility training involves what types of stretching?
Static - isometrically contracting muscles e.g. PNF
Active - the agonist holds the stretch
Passive - a partner or body part holds the stretch
Dynamic - replicating movements from the activity
All used to improve flexibility (can be used as part of a cool down)
