C2 Ex Phys B Flashcards
HEALTH-related components of fitness (5)
- cardiovasc. endurance
- muscular strength
- local muscular endurance
- flexibility
- body composition
SKILL-related components of fitness (6)
- agility
- speed
- muscular power
- balance
- coordination
- reaction time
cardiovascular endurance
- health related
- aerobic capacity
- the heart’s ability to deliver blood to working muscles and their ability to use it
- during extended sub-max periods
muscular strength
- health related
- the maximal amount of force produced by a muscle in 1x contraction
local muscular endurance
- health related
- the muscle’s capacity to continue contracting for a period of time whilst experiencing fatigue
flexibility
- health related
- range of motion around a joint
body composition
- health related
- body size (height, length)
- distribution of muscle and fat
agility
- skill related
- ability to change direction quickly and accurately
speed
- skill related
- movement done in the fastest possible time
muscular power
- skill related
- producing a maximal force contraction as fast as possible
- combines speed and strength
balance
- skill related
- body’s state of equilibrium
- can be static or dynamic
coordination
- skill related
- performing a motor skill fluently and effectively
reaction time
- skill related
- the time between receiving a stimulus and starting a response
elements of a training session
- warm up
- skill development/conditioning
- cool down
WARM UP PHASE
- purposes (2)
- elements (3)
- physiological responses (7)
Purpose
- prepare body for exercise
- reduce chance of injury
Elements
- should be specific to the sport with 3 elements:
- a continuous activity
- light resistance exercises
- flexibility exercises (dynamic stretching)
Physiological responses
- vasodilation (blood to muscles)
- increased body temp
- increase in HR + RR
- reduced viscosity of blood (allow easier contractions)
- increased speed/force of contractions
- increased enzyme activity
- alerting of nervous system (prepare body psycho + physio for exercise)
CONDITIONING/SKILL DEV PHASE
- describe
- skill dev: specific skills and teamwork required for the sport
- conditioning: specific fitness components developed for the sport
COOL DOWN PHASE
- elements
- purposes (2)
Elements
- can be a continuation of the activity at reduced intensity
- static stretching/PNF
Purposes
- helps lactate & H+ ions removal from blood
- prevents venous pooling
principles of training
rules which determine the outcome of a training program
PRINCIPLES OF TRAINING
- specificity of training
-“you get what you train for”
- program must stress the specific fitness components, energy systems and body parts
- therefore achieving specific adaptations that improve sport performance
PRINCIPLES OF TRAINING
- progressive overload
- to improve, you must exercise at an intensity greater than your existing capacity
- the body will adapt physiologically through adaptations to meet the new demands
- thus, fitness is developed
PRINCIPLES OF TRAINING
- FITT principle
FREQUENCY
- how often you train
- the > frequency, the > improvement due to physiological stress
- in general, improve aerobic = 4-5 pw, anaerobic = 3-5 pw
INTENSITY
- intensity of exercise determines whether you are working anaerobic or aerobic
TIME (duration)
- length of a training session and/or length of a training program
- generally, a min of 6 wks for improvement
- aerobic, 12 wks
- anaerobic, 8-10 wks
TYPE
- type of activity being conducted
- specific fitness components/energy systems being targeted
PRINCIPLES OF TRAINING
- reversability
- “use it or lose it”
- training effects are reversible (loss of the biological adaptations developed)
- never take a complete break from training
- aerobic losses are more rapid than anaerobic losses
5 ways of measuring exercise intensity - which is the most accurate?
- energy expenditure (kj/min)
- % of VO2 max
- % MHR
- RPE
- MOST ACCURATE: O2 consumption + blood lactate lvls
PRINCIPLES OF TRAINING
- diminishing returns
- for any athlete, gains are more rapid early on in a program
- as fitness develops, they become slower and more difficult to make
training methods
- different types of training
- principle of specificity
- target particular energy systems and components of fitness to achieve desired outcome
METHODS OF TRAINING
- continuous training
- exercise @ SS for > 20 min
- HR above rest, but low enough to sustain for a long period
- improve aerobic capacity, raise lactate threshold lvls, improve local musc endurance
- increases ability of heart to deliver blood to working muscles (> SV + Q)
- thru FITT principle
METHODS OF TRAINING
- low intensity steady state (LISS/LSD)
- exercise at approx 75% MHR
- gradual but steady aerobic improvement
- beneficial in pre-season or recovery sessions
METHODS OF TRAINING
- lactate threshold training
- exercise at approx 85% MHR, 95-105% LIP
- results in lactic acid accumulation, it is therefore fatiguing
- duration is long enough to accumulate and tolerate high lactate lvls, but short enough to sustain at this lvl
METHODS OF TRAINING
- fartlek
- continuous activity with regular bursts of higher intensity
- blend of continuous and interval training
- often unstructured, driven by athlete
METHODS OF TRAINING
- interval training
- work intervals followed by rest intervals, allowing the athlete to work at a higher intensity
- especially beneficial for team sports, as it mimics what is required
- can improve both aerobic and anaerobic capacity, depending on the duration of intervals:
- aerobic: sub-max work interval > length of rest interval
- anaerobic: high int work interval < or equal to length of rest interval
- rest can be passive or active
set vs rep (interval training context)
- set: a group of intervals plus one rest interval
- rep: a single work interval
METHODS OF TRAINING
- HITT training
- repeated high int exercise with short rest period, then longer rest @ the end of the set, then repeat.
- eg. 20 sec on, 10 sec off, 8x. Then 10 sets of that entire thing.
- benefits: works both aerobic + anaerobic systems, very time effective
METHODS OF TRAINING
- resistance training (what is it?)
- isotonic
- isometric
- isokinetic
- callisthenics/bw resistance
- exercise/fit ball
- plyometrics
- any type of exercise involving muscles to contract against resistance
Isotonic
- traditional weight training, weight remains the same throughout the movement
- most effective way to build + maintain muscle
Isometric
- working a muscle whilst not contracting it (eg. plank)
- holding the same position
Isokinetic
- harder you push, the harder the machine resists against you
- requires expensive machinery
Callisthenics
- body weight is used as resistance (eg. push ups, chin ups)
Exercise/fit ball
- developing stability and core strength
- allows further development of other fitness components + reduce injury risk
Plyometrics
- exercise involving explosive powerful movements
- rapid eccentric (lengthening) contraction, followed by a forceful concentric (shortening) contraction
- bounding, jumping, skipping, hopping
set vs rep vs RM (resistance training context)
- set: number of repetitions performed continuously w/o rest
- rep: one singular exercise
- RM: repetition maximum, the max weight able to be lifted a certain no. of times (eg. 8 RM - max you lift 8 times in a row)
METHODS OF TRAINING
- flexibility (what is it?)
- dynamic
- static/passive
- PNF
- ballistic
- improves joint and muscle flexibility
Dynamic stretching
- moving
- best for warm up/before aerobic training
Static/passive stretching
- taking a muscle to its greatest range, holding for 30-45 SECONDS
- best for cool-down
PNF stretching
- proprioreceptive neuromuscular facilitation
- take a musc to its max range, then contract it against the resistance
- best for cool-down
Ballistic stretching
- stretching of muscle past its max range through bouncing in position
- not recommended due to potential for injury
What factors must an individual training plan take into account?
- fitness test results
- dates of competitions
- rate of progressive overload
- fitness components needing development
- climate and season (temp/weather)
periodisation
- what is it
- why?
- 3 phases
- the process of breaking a training year into parts
- necessary as it is not possible to maintain peak fitness all the time
- 1 Preparatory phase (pre-season), 2. Competitive phase (in-season), 3. Transition (off-season)
preparatory phase (pre-season)
consists of two stages:
General preparation
- 4-10 weeks
- development of aerobic system
- training vol high, intensity low and increases slowly
Specific preparation
- 2-6 weeks
- shift to more specific sport-related fitness work
- training vol decreases, intensity increases
competition phase (in-season)
- 4-6 months
- maintenance of pre-season fitness
- focus on skill and game development, strategy
transition phase (off-season)
- 6-12 weeks
- psychological and physical break from the sport
- however athlete should continue training in order not to lose the adaptations they have developed
peaking
- reaching an optimum state of readiness to perform
- two types
Whole year peaking
- peaking at the start of the competition phase, and attempting to maintain this for the entire duration
- high intensity training results in rapid improvement, but a lower absolute peak lvl overall
In-season peaking
- peaking for specific events/games during the year
- results in higher absolute peaks due to periods of lower intensity allowing for rest
tapering
- a reduction in training before a major event
- allows for complete recovery, reduced fatigue and optimal performance
What is the purpose of fitness testing?
measurement of physiological responses to physical activity within a controlled environment
benefits of fitness testing
- identifying strengths/weaknesses
- development of specific training program
- progress monitoring
- motivation
- providing best path for athlete (eg. best position)
Fitness testing - field vs lab tests?
Lab tests
- highly accurate, but:
- expensive equipment
- time consuming
- require a controlled enviro/qualified personnel
Field tests
- not as precise, but:
- not as time/resource consuming
- able to test large groups
When/how should fitness testing be used?
- every 8-12 weeks
- this helps to evaluate the effectiveness of the program
- one-off testing is non-beneficial to the athlete and the coach
recovery
the process of physically restoring to the pre-exercise state and allowing adaptation to the training demands
fatigue
a state of discomfort and decreased physical efficiency resulting from prolonged or excessive exercise
general physiological causes of fatigue (4)
- type, duration and intensity of the activity (more intense = quicker fatigue)
- fitness lvl of athlete (more fit = later fatigue)
- mental state (decreased = quicker fatigue)
- nutritional state (more fuel and hydration = later fatigue)
Describe how FUEL DEPLETION affects fatigue.
- ATP-PC system: fatigue sets in after the depletion of PC stores (around 10 sec)
- LA system: fuelled by glycogen, usually does not prevent work given its short duration - only at the end of long endurance events
- Aerobic system: fuel can last for several hours (glycogen and fat) given the intensity is sub-max, and decreases during the switch to fats as a fuel (requires > amount of energy)
Describe how METABOLIC BYPRODUCTS affect fatigue.
- anaerobic glycolysis produces x2 byproducts that inhibit activity:
- LA buildup inhibits enzyme activity + contraction
- too many H+ ions increase pH in muscles, increasing acidity, inhibiting muscle contraction
- must decrease to submax lvl
Describe how DEHYDRATION/BODY TEMP affects fatigue.
- there is a loss of body fluids, salt and electrolytes (thru sweating) due to increased body temp
- this impacts physical performance
What factors affect an athlete’s need for rest days?
- fitness levels
- law of diminishing returns
- structure of program
- type of recovery
- intensity of training
As a general rule, how often are athletes able to undertake:
- weight training
- endurance training
- team sport training
Weight
- muscles need more time to recover compared to endurance/skill training
- a greater volume is able to be done by alternating muscle groups
Endurance
- the CV system can be exercised daily
- recovery can be done by alternating exercise types (run, swim, bike etc)
Team sports
- training can be done daily
- intensity/duration can be alternated
What is overtraining and what are its symptoms?
- occurs when there is too much overload and/or too little recovery resulting in cumulative exhaustion
- symptoms include:
- heavy fatigue
- injuries
- performance drop
- muscle soreness
- insomnia
- decreased immunity
- depression
- decreased appetite
- joint pain
RECOVERY STRATEGIES
- active recovery
- after exercise involving the LA/aerobic system (removes LA)
- should be followed by stretching
RECOVERY STRATEGIES
- stretching
- relaxes muscles, realigns fibres, returns flexibility
- passive stretching is most effective for 5-10 min, hold for 30-40 sec
RECOVERY STRATEGIES
- passive recovery
- refers to no movement after exercise
- only beneficial for ATP-PC exercise (eg. weights)
RECOVERY STRATEGIES
- cold water immersion (CWI)
- full body immersion in 10-15°C water
- around 5-20 min
- boosts CV and immune systems
- especially beneficial in collision sports
RECOVERY STRATEGIES
- contrast water therapy (CWT)
- alternating hot/cold water
- times should be 3:1 ratio of hot to cold
RECOVERY STRATEGIES
- hot water immersion (HWI)
- dilates blood vessels and promotes blood flow
RECOVERY STRATEGIES
- massage
- no scientific basis
- may even increase DOMS
RECOVERY STRATEGIES
- sleep
- undoubtedly the most important
- at minimum 6-7 hours to allow body to fully recover
RECOVERY STRATEGIES
- compression garments
- studies still unsure
- may have some positive effects depending on the individual
Describe the 2 phases of EPOC and how they aid recovery.
Alactacid Debt (rapid recovery)
- usually completed after 2-3 mins
- resaturation of myoglobin with oxygen (in muscles)
- resaturation of haemoglobin to oxyhaemoglobin (in blood)
- replenishment of ATP + PC stores (in muscles)
Lactacid Debt (slow recovery)
- with active recovery, can take 30 min
- CVR system returns to resting lvls
- LA meets the fates of:
- 65% resynthesised to CO2 + H2O by liver
- 20-25% converted to glycogen by liver
- 10% to protein
- 5% to glucose
NUTRITIONAL REPLENISHMENT
- carbs
- most essential part of post-exercise refuelling
- ideally ingested immediately after (w/i 1 hr),1-1.2g carb per kg of body weight
- eg: fruit juice, large muffin, 2 slices toast
- glycogen is most rapidly absorbed + broken down during this period
- usually fully replenished after 5-10 hrs, marathons etc may take longer due to full depletion.
NUTRITIONAL REPLENISHMENT
- dehydration
- hydration essential to performance
- impacted by enviro conditons (hot/humid), caffiene + alcohol
- rehydrate throughout at regular intervals to stay hydrated
- absorbed most effectively when just cool
- sports drinks (provide salt + electrolytes) are often more effective after extensive exercise
- can be monitored by before + after weigh in
NUTRITIONAL REPLENISHMENT
- protein
for both resistance + endurance athletes: 15-25g protein w/i 1 hr of activity
DOMS
- when does it occur
- what is it
- what causes it
- delayed onset muscle soreness
- occurs 1-3 days after exercise
- thought to be due to microtears + swelling w/i the muscles during lengthening contraction
- usually due to increase in training vol/intensity/duration, change in routine, or new program
List some potential treatment options for DOMS.
- no one treatment option.
- warm up as prevention
- active recovery after
- stretching/yoga
- massage
- CWI/CWT
- low intensity exercise
