Controllable Factors

Question 1

What are the key principles of training?

Answer 1

Overload, Progression, Specificity, Variety

Question 2

What are 3 types of training error?

Answer 2

Overtraining/Reaching
No gradual loading
Repeating activity when fatigued

Question 3

What % of injuries occur due to training errors?

Answer 3

70-75%

Question 4

What are the 3 different types of stretching?

Answer 4

Static
Ballistic
PNF (proprioceptive neuromuscular facilitation)

Question 5

What is mobility?

Answer 5

The movement around a joint - affected by mobility of your bones

Question 6

What can stretching do to performance?

What types of stretching are best to elongate tissues?

Answer 6

Can decrease performances but prevent decreases in range of motion

Static and PNF

Question 7

Why is strength training good for you?

Answer 7

Reduce injury risk as it improves resistance to tensile loads
Improves strength of the connective tissues

Question 8

What is the reason coaches plan programmes of strength training

Answer 8

Good –> More muscle = more power = increase resistance to injury
Bad –> more fuel required and increases injury risk

Question 9

Why is a muscle imbalance between the hamstrings and quadriceps apparent?

What percentage imbalance can cause an increased injury risk?

Answer 9

Breakdown of fine motor control during fatigue.
The hamstrings must be able to cope with everything the Quads can do.

10% imbalance causes increased injury risk

Question 10

Why is movement repetition good/bad?

Answer 10

Optimises a skill as sub-cortical centres learn to automate it
However can cause increased risk of overuse injury

Question 11

What does research challenge about repetition training?

Answer 11

• Elite people vary the way they train well-learned tasks
• Training skills don’t resemble competitions
• More than one way of performing a skill and achieving an outcome (penalty kick)

Question 12

What is Fatigue?

Answer 12

occurs with sustained exercise and is a decreased in power output and decline in performance

Question 13

What are the 3 potential sites of fatigue?

Answer 13

1) Within the CNS
2) Neural transmit from CNS to the muscle
3) Within the individual fibres

Question 14

What is metabolic fatigue?

How does lactate build up affect fatigue?

Answer 14

When the muscles run out of fuel

• Calcium cannot bind to troponin
• halts enzyme functioning

Question 15

What is neuromuscular fatigue?

How does this bring about a reduction in performance?

Answer 15

If you continue training when fatigued your body shuts down

CNS prevents contraction by inhibiting the nerve cell excitation

Question 16

Why do changes in MTU function lower performances?

Answer 16

Reduce the effectiveness of SSC and therefore increasing the need for muscular work

Question 17

What are the processes of functional changes?

Answer 17

1) Deteriorated muscle function
2) Reduced impact tolerance
3) Reduced elastic potential
4) Increase work in push off phase

Question 18

Why do repeated SSC movements induce fatigue?

Answer 18

Reduces the amount of elastic energy storage therefore reducing force
Increase transition time from stretch to shortening phase

Question 19

What are the kinematic changes and fatigue in race walking?

Answer 19

50km reduced in pace but 30km kept same cadence

Endurance athletes who maintain regular firing rates, main fatigue area was reduced muscle force therefore reducing impulses and step length

Question 20

What are the differences between overtraining and overreaching?

Answer 20

Overtraining –> More prolonged fatigue state (weeks/months due to lack of rest)

Overreaching –> Prolonged fatigue state (few days due to strenuous competitions)

Question 21

What are some of the symptoms of overtraining and overreaching?

Answer 21

Increased Blood Pressure
Reduced Iron
Fatigue

Question 22

What are some of the types of soft-tissue injury?

Answer 22

Bones, Cartilage, Ligaments and MTU

Also injure the synovial membrane

Question 23

What occurs during acute injuries?

Answer 23

Pain reduces quicker than tissue damage
Pain may go but tissue damage may not be healed
Always permanent damage

Question 24

What occurs during chronic injuries?

Answer 24

If attempting to return constantly before actually being recovered properly, it is more detrimental to performance
Pain isn’t the best guide for recovery