Core 2 - Factors affecting performance Flashcards
types of training and training methods
- aerobic eg. FAICC
- anaerobic eg. anaerobic interval
- flexibility eg. ballistic, static, PNF, dynamic
strength eg. free/fixed weights, elastic, hydraulic
continuous training
- HR elevated (70-85% MHR), maintained above aerobic threshold and sustained for over 20min - no rest intervals
eg. jogging, cycling
fartlek
- involves continuous effort with periods of high intensity followed by active recovery period
- beneficial for pre-season training and in prep for activities requiring interchange of systems
aerobic interval
- breakdown of training period into intervals of exercise, followed by intervals of complete rest (should be active to rid of lactic acid)
- moderate duration, high intensity (80-95% of MHR)
circuit training
arrangement of exercises requiring athlete to spend time completing each exercise before moving on
- large improvements in muscular endurance, strength and flexibility
anaerobic interval
- intervals range between 10s and 2m with work to rest ratio of 1:3
- performed in sets of reps designed to overload anaerobic energy systems
- commonly aims to improve speed
flexibility
ability of joints to bend, stretch and twist through ROM without injury
benefits of flexibility
prevents injury, muscle soreness, improves body’s mechanical efficiency, reduces tightening of muscles, improves coordination
static stretching
- gradual lengthening of muscles to its end point for 10-30s
- slow, sustained, safe and effective overcoming stretch reflex
proprioceptive neuromuscular facilitation stretch (PNF stretch)
- gentle static stretch (10-15s) followed by isometric contraction against resistance (10s)
- eg. lying quadriceps stretch
ballistic stretching
- stretching muscle to end point then overstretching through bouncing
eg. high legs for hammies
dynamic stretching
- stretches muscle groups crossing over joints
- eg. leg swings.
fixed weights
lifting weights at specific loads and performing certain number of reps and sets
adv. of fixed weights
- easy to do
- cheap
- develops strength around full rom
- progressive overload easy to adminster
disadv. of fixed weights
- can produce muscle soreness
elastic/resistance strength training
use of elastic bands to provide resistance
adv. of elastic strength training
- easy to use, lightweight, portable
- cheap
- develops strength around full rom
- can imitate movements specific to sport
hydraulic strength training
- machines providing artificial resistance through fluid dynamics and use of hydraulic oil
adv. of hydraulic training
- safe
- no need for spotter
- resistance easily altered by how hard one works
- resistance matched to strength of user
principles of training
RSVP within time
progressive overload
training effect when system or tissue is worked harder than accustomed to
how progressive overload achieved (aerobic, strength ,flexibility)
- aerobic training: increasing intensity, frequency, duration, training
- strength, increasing sets, reps, decrease rest times
- flexibility: increase stretch
specificity
type of exercise used should be specific to task requirements, energy systems, muscle groups and components of fitness involved in task
eg. sprinter needs to train fast twitch muscle fibres whist developing anaerobic threshold and lower leg muscles
reversibility
training effects gained from training can be quickly lost if person does not participate in training for >2 weeks
variety
training in variety of methods to decrease boredom, increase training motivation and therefore productivity and success
training thresholds
point during exercise that when surpassed, physiological changes will occur
aerobic training threshold
- intensity at which athletes need to work to produce aerobic training effect
- around 65-70% MHR
anaerobic threshold
- point at which athlete can no longer supply sufficient oxygen (80% MHR)
aim of warm up
allows players to gradually adapt and prepare themselves both physically and mentally for exercise
effects of warm up
- increase blood flow to muscles causing ^body temp.
- muscles, ligaments and tendons more supple and elastic reducing possibility of muscular tear, causing injury
psychological benefits of warm up
- increase motivation
- reduce anxiety
- allow level of comfort to be adapted to atmosphere in stadium or playing area
cool down
- allows for active recovery, gives body time to return blood to heart rather than letting blood pool in muscles, rebuild energy stores
- should include period of stretching and be active lasting 5-10min
psychological adaptions in response to training
HOMERS
- heart rate, oxygen uptake and lung capacity, muscle hypertrophy, effec on fast/slow twitch muscle fibres, stroke volume and cardiac output
stroke volume
- amount of blood leaving left ventricle each time heart beats
- increase in training, increases SV therefore allowing more blood to be ejected each time a beat occurs, ultimately leading to increase in CO
resting heart rate
- contractions heart makes in min at rest
cardiac output
- amount of blood leaving heart each min.
oxygen uptake
amount of oxygen absorbed into blood stream during exercise and amount of oxygen used per min
lung capacity
amount of air that can move in and out of lungs during a breath
haemoglobin level
- protein found in red blood cells.
- function to absorb oxygen at lungs and carry oxygen to working muscles via blood stream
muscle hypertrophy
increase in diameter of muscle
slow twitch muscle fibres
- most commonly used in aerobic exercises
- enhanced through part. in aerobic activities
fast twitch muscle fibres
- used in anaerobic activities and fatigue faster than slow twitch
- enhanced by undertaking training creating muscular power
pre performance dietary need for distance runner
- high carb intake to supply muscle glycogen; primarily through carb loading
- pre-race meal; high carbs, low fat, GI (slower release og glucose) and protein, eaten 4+ hrs before to avoid gastrointestinal problems
- consume foods easy to digest (eg. sports drinks) closer to event to provide accessible source of glucose
- proper hydration
During performance dietary need for distance runner
- sports drinks/gels for glucose top up + hydration
+ve of vitamin supplementation
- cheap, plentiful, regulated
- not toxic if excess is consumed
- helps correct vitamin deficiencies
-ve of vitamin supplementation
- contributes to muscle, joint pains and headaches
- excess supplementation does not improve performance
vitamins
organic compounds required in small qtys for normal growth, development and metabolism
minerals
inorganic substances incl. calcium, potassium, iron
- important to cellular functions eg. muscle contractions, fluid balance and maintenance of energy systems
+ve of mineral supplementation
- iron supplements can aid in formation of haemoglobin
- calcium supplements can lead to strong bones
- assists in immune system functioning
physiological effects of caffeine
- increased HR and can affect heart rhythm
- relaxes smooth muscle
- produce symptoms of anxiety in high doses
- decreases rating of perceived exertion
helps cognitive processes such as concentration, alertness, memory
+ve of caffeine supple
- helps cognitive processes eg. concentration
- moilises fat stores and converts them into free fatty acids (spare glycogen)
- delays perceptions of fatigue
-ve of caffeine suppl.
- produces anxiety in high doses
- direutic effect - increasing risk of dehydration
- over arousal
recovery strategies
- physiological eg. cool down and hydration
- neural eg. hydrotheraphy, massage
- tissue damage strategies eg. cryotherapy
- psychological strategies eg relaxation
hydrotherapy NEURAL
- use of water to assist recovery of muscles (eg. hot water immersion and contrast water therapy)
- cyclist immersing body in warm water after training session increases blood flow to remove lactate, increased skin + cored temp, decrease of muscle stiffness
benefits of massage to performance NEURAL
increased blood flow, decreased muscle tension and soreness, increased joint flexibility, decreased nervous system tension
cryotherapy TISSUE DAMAGE
- form of cryotherapy is CWI involves immersing body in water ~10-15 degrees for ~5m
- results in decreased (core/muscle/skin) temp, reduced soreness, reduces inflammation, alleviates spasm and muscle pain, changes in cardiac response and blood flow
