C2 Ex Phys B Flashcards

1
Q

HEALTH-related components of fitness (5)

A
  • cardiovasc. endurance
  • muscular strength
  • local muscular endurance
  • flexibility
  • body composition
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2
Q

SKILL-related components of fitness (6)

A
  • agility
  • speed
  • muscular power
  • balance
  • coordination
  • reaction time
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3
Q

cardiovascular endurance

A
  • 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
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4
Q

muscular strength

A
  • health related
  • the maximal amount of force produced by a muscle in 1x contraction
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5
Q

local muscular endurance

A
  • health related
  • the muscle’s capacity to continue contracting for a period of time whilst experiencing fatigue
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6
Q

flexibility

A
  • health related
  • range of motion around a joint
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7
Q

body composition

A
  • health related
  • body size (height, length)
  • distribution of muscle and fat
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8
Q

agility

A
  • skill related
  • ability to change direction quickly and accurately
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9
Q

speed

A
  • skill related
  • movement done in the fastest possible time
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10
Q

muscular power

A
  • skill related
  • producing a maximal force contraction as fast as possible
  • combines speed and strength
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11
Q

balance

A
  • skill related
  • body’s state of equilibrium
  • can be static or dynamic
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12
Q

coordination

A
  • skill related
  • performing a motor skill fluently and effectively
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13
Q

reaction time

A
  • skill related
  • the time between receiving a stimulus and starting a response
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14
Q

elements of a training session

A
  • warm up
  • skill development/conditioning
  • cool down
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15
Q

WARM UP PHASE
- purposes (2)
- elements (3)
- physiological responses (7)

A

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)

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16
Q

CONDITIONING/SKILL DEV PHASE
- describe

A
  • skill dev: specific skills and teamwork required for the sport
  • conditioning: specific fitness components developed for the sport
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17
Q

COOL DOWN PHASE
- elements
- purposes (2)

A

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

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18
Q

principles of training

A

rules which determine the outcome of a training program

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19
Q

PRINCIPLES OF TRAINING
- specificity of training

A

-“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

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20
Q

PRINCIPLES OF TRAINING
- progressive overload

A
  • 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
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21
Q

PRINCIPLES OF TRAINING
- FITT principle

A

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

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22
Q

PRINCIPLES OF TRAINING
- reversability

A
  • “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
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23
Q

5 ways of measuring exercise intensity - which is the most accurate?

A
  • energy expenditure (kj/min)
  • % of VO2 max
  • % MHR
  • RPE
  • MOST ACCURATE: O2 consumption + blood lactate lvls
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24
Q

PRINCIPLES OF TRAINING
- diminishing returns

A
  • for any athlete, gains are more rapid early on in a program
  • as fitness develops, they become slower and more difficult to make
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25
training methods
- different types of training - principle of specificity - target particular energy systems and components of fitness to achieve desired outcome
26
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
27
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
28
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
29
METHODS OF TRAINING - fartlek
- continuous activity with regular bursts of higher intensity - blend of continuous and interval training - often unstructured, driven by athlete
30
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
31
set vs rep (interval training context)
- set: a group of intervals plus one rest interval - rep: a single work interval
32
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
33
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
34
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)
35
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
36
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)
37
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)
38
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
39
competition phase (in-season)
- 4-6 months - maintenance of pre-season fitness - focus on skill and game development, strategy
40
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
41
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
42
tapering
- a reduction in training before a major event - allows for complete recovery, reduced fatigue and optimal performance
43
What is the purpose of fitness testing?
measurement of physiological responses to physical activity within a controlled environment
44
benefits of fitness testing
- identifying strengths/weaknesses - development of specific training program - progress monitoring - motivation - providing best path for athlete (eg. best position)
45
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
46
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
47
recovery
the process of physically restoring to the pre-exercise state and allowing adaptation to the training demands
48
fatigue
a state of discomfort and decreased physical efficiency resulting from prolonged or excessive exercise
49
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)
50
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)
51
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
52
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
53
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
54
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
55
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
56
RECOVERY STRATEGIES - active recovery
- after exercise involving the LA/aerobic system (removes LA) - should be followed by stretching
57
RECOVERY STRATEGIES - stretching
- relaxes muscles, realigns fibres, returns flexibility - passive stretching is most effective for 5-10 min, hold for 30-40 sec
58
RECOVERY STRATEGIES - passive recovery
- refers to no movement after exercise - only beneficial for ATP-PC exercise (eg. weights)
59
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
60
RECOVERY STRATEGIES - contrast water therapy (CWT)
- alternating hot/cold water - times should be 3:1 ratio of hot to cold
61
RECOVERY STRATEGIES - hot water immersion (HWI)
- dilates blood vessels and promotes blood flow
62
RECOVERY STRATEGIES - massage
- no scientific basis - may even increase DOMS
63
RECOVERY STRATEGIES - sleep
- undoubtedly the most important - at minimum 6-7 hours to allow body to fully recover
64
RECOVERY STRATEGIES - compression garments
- studies still unsure - may have some positive effects depending on the individual
65
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
66
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.
67
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
68
NUTRITIONAL REPLENISHMENT - protein
for both resistance + endurance athletes: 15-25g protein w/i 1 hr of activity
69
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
70
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