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Sports Science 315 > C2 Ex Phys B > Flashcards

C2 Ex Phys B Flashcards

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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
Q

training methods

A
  • different types of training
  • principle of specificity
  • target particular energy systems and components of fitness to achieve desired outcome
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26
Q

METHODS OF TRAINING
- continuous training

A
  • 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
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27
Q

METHODS OF TRAINING
- low intensity steady state (LISS/LSD)

A
  • exercise at approx 75% MHR
  • gradual but steady aerobic improvement
  • beneficial in pre-season or recovery sessions
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28
Q

METHODS OF TRAINING
- lactate threshold training

A
  • 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
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29
Q

METHODS OF TRAINING
- fartlek

A
  • continuous activity with regular bursts of higher intensity
  • blend of continuous and interval training
  • often unstructured, driven by athlete
30
Q

METHODS OF TRAINING
- interval training

A
  • 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
Q

set vs rep (interval training context)

A
  • set: a group of intervals plus one rest interval
  • rep: a single work interval
32
Q

METHODS OF TRAINING
- HITT training

A
  • 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
Q

METHODS OF TRAINING
- resistance training (what is it?)
- isotonic
- isometric
- isokinetic
- callisthenics/bw resistance
- exercise/fit ball
- plyometrics

A
  • 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
Q

set vs rep vs RM (resistance training context)

A
  • 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
Q

METHODS OF TRAINING
- flexibility (what is it?)
- dynamic
- static/passive
- PNF
- ballistic

A
  • 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
Q

What factors must an individual training plan take into account?

A
  • fitness test results
  • dates of competitions
  • rate of progressive overload
  • fitness components needing development
  • climate and season (temp/weather)
37
Q

periodisation
- what is it
- why?
- 3 phases

A
  • 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
Q

preparatory phase (pre-season)

A

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
Q

competition phase (in-season)

A
  • 4-6 months
  • maintenance of pre-season fitness
  • focus on skill and game development, strategy
40
Q

transition phase (off-season)

A
  • 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
Q

peaking

A
  • 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
Q

tapering

A
  • a reduction in training before a major event
  • allows for complete recovery, reduced fatigue and optimal performance
43
Q

What is the purpose of fitness testing?

A

measurement of physiological responses to physical activity within a controlled environment

44
Q

benefits of fitness testing

A
  • identifying strengths/weaknesses
  • development of specific training program
  • progress monitoring
  • motivation
  • providing best path for athlete (eg. best position)
45
Q

Fitness testing - field vs lab tests?

A

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
Q

When/how should fitness testing be used?

A
  • 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
Q

recovery

A

the process of physically restoring to the pre-exercise state and allowing adaptation to the training demands

48
Q

fatigue

A

a state of discomfort and decreased physical efficiency resulting from prolonged or excessive exercise

49
Q

general physiological causes of fatigue (4)

A
  • 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
Q

Describe how FUEL DEPLETION affects fatigue.

A
  • 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
Q

Describe how METABOLIC BYPRODUCTS affect fatigue.

A
  • 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
Q

Describe how DEHYDRATION/BODY TEMP affects fatigue.

A
  • there is a loss of body fluids, salt and electrolytes (thru sweating) due to increased body temp
  • this impacts physical performance
53
Q

What factors affect an athlete’s need for rest days?

A
  • fitness levels
  • law of diminishing returns
  • structure of program
  • type of recovery
  • intensity of training
54
Q

As a general rule, how often are athletes able to undertake:
- weight training
- endurance training
- team sport training

A

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
Q

What is overtraining and what are its symptoms?

A
  • 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
Q

RECOVERY STRATEGIES
- active recovery

A
  • after exercise involving the LA/aerobic system (removes LA)
  • should be followed by stretching
57
Q

RECOVERY STRATEGIES
- stretching

A
  • relaxes muscles, realigns fibres, returns flexibility
  • passive stretching is most effective for 5-10 min, hold for 30-40 sec
58
Q

RECOVERY STRATEGIES
- passive recovery

A
  • refers to no movement after exercise
  • only beneficial for ATP-PC exercise (eg. weights)
59
Q

RECOVERY STRATEGIES
- cold water immersion (CWI)

A
  • full body immersion in 10-15°C water
  • around 5-20 min
  • boosts CV and immune systems
  • especially beneficial in collision sports
60
Q

RECOVERY STRATEGIES
- contrast water therapy (CWT)

A
  • alternating hot/cold water
  • times should be 3:1 ratio of hot to cold
61
Q

RECOVERY STRATEGIES
- hot water immersion (HWI)

A
  • dilates blood vessels and promotes blood flow
62
Q

RECOVERY STRATEGIES
- massage

A
  • no scientific basis
  • may even increase DOMS
63
Q

RECOVERY STRATEGIES
- sleep

A
  • undoubtedly the most important
  • at minimum 6-7 hours to allow body to fully recover
64
Q

RECOVERY STRATEGIES
- compression garments

A
  • studies still unsure
  • may have some positive effects depending on the individual
65
Q

Describe the 2 phases of EPOC and how they aid recovery.

A

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
Q

NUTRITIONAL REPLENISHMENT
- carbs

A
  • 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
Q

NUTRITIONAL REPLENISHMENT
- dehydration

A
  • 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
Q

NUTRITIONAL REPLENISHMENT
- protein

A

for both resistance + endurance athletes: 15-25g protein w/i 1 hr of activity

69
Q

DOMS
- when does it occur
- what is it
- what causes it

A
  • 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
Q

List some potential treatment options for DOMS.

A
  • no one treatment option.
  • warm up as prevention
  • active recovery after
  • stretching/yoga
  • massage
  • CWI/CWT
  • low intensity exercise

Sports Science 315 (5 decks)

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