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A LEVEL PE - Exercise Physiology > D2 Training and preparation for Performance (up to D2.3) > Flashcards

D2 Training and preparation for Performance (up to D2.3) Flashcards

1
Q

what are lab tests

A

a scientific way of testing a hypothesis in an artificial and highly controlled setting e.g. VO2 Max treadmill test

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2
Q

what are field tests

A

tests conducted in real-world settings e.g. multi-stage fitness test

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3
Q

what is quantitative data

A

refers to numerical information that can be measured and counted

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4
Q

what is qualitative data

A

refers to descriptive information that characterizes but does not measure - subjective

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5
Q

what is the multi stage fitness test

A
  • a shuttle run over 20m where the time interval between each beep decreases as the level increases
  • tests of aerobic capacity
  • produces a level and a shuttle which is numerical
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6
Q

what is the 12min Cooper run test

A
  • a continuous 12 min run often performed around a track and designed for having lots of people do it at once
  • measures total distance run in 12 mins
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7
Q

what is the Harvard step test

A
  • a tests of aerobic and cardiovascular capacity
  • required to continuously step up to a platform to an increasingly quick beep
  • produces level and shuttle
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8
Q

what is validity

A

the degree to which data measures what it intends to measure

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9
Q

what is reliability

A

the degree to which data collection is consistent and stable over time

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10
Q

what makes a test valid

A

the experiment measures what it is intended to measure

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11
Q

what makes a test reliable

A

getting the same results when you repeat the test

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12
Q

what are the components of a warm up

A
  • cardiovascular (pulse raiser)
  • stretching: static and ballistics
  • sport specific phase: preparing the performer physically and mentally
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13
Q

what occurs during the cardiovascular warm up section

A
  • begins with moderate or light activity in order to increase the delivery of oxygen to the working muscles
  • energy production will begin to implement good performance
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14
Q

what occurs during static stretching

A
  • can be active or passive
  • a stretch is held in a stationary position for around 30s
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15
Q

what is an active stretch

A

activate a muscle to hold a stretch without external resistance. the agonist contracts to help you stretch the antagonist

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16
Q

what is a passive stretch

A

involves using an external force to help you achieve a stretch like a band

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17
Q

what is a dynamic stretch

A

stretching with controlled movements

18
Q

what are the physiological benefits of a warm up

A
  • reduce injury possibility
  • increases speed of nerve impulses
  • increases muscle temperature
  • allows for rehearsal of movement
  • increase blood flow
  • allows time for mental rehearsal
  • increase production of synovial fluid
  • release of adrenaline
19
Q

how is injury risk reduced by warming up

A

muscles respond to similar movements that they will experience during a game so will be consistent during the game

20
Q

how does increase the speed of nerve impulses benefit a performer

A

along the axon you can speed up an electrical impulse through the myelin sheath so impulses get to the brain faster

21
Q

how does increase muscle temperature benefit a performer

A

ensures muscles are more flexible so less likely to cause a tear - static stretch for 30s

22
Q

how does allowing for rehearsal of movement benefit a performer

A

so your muscles can easily reproduce the movements needed during a game

23
Q

how does increased blood flow benefit a performer

A

heart rate will increase so more oxygen will be supplied to the muscles to allow for aerobic respiration

24
Q

how does allowing time for mental rehearsal benefit a performer

A

means you can focus and prepare your mind for the game or sessions ahead to improve performance

25
Q

how does increased production of synovial fluid benefit performers

A

less friction and more lubrication in a joint meaning more smooth movements

26
Q

how does release of adrenaline benefit a performer

A

stimulates your sympathetic nervous system

27
Q

what is a cool down

A

light activity that helps the body recover from exercise

28
Q

how does a cool down benefit a performer

A
  • oxygen-debt
  • reduction in DOMS
  • venous return
  • vascular shunting
  • cramps
  • heart rate
    lactic acid removal
  • breathing rate
29
Q

what is a cramp

A

an involuntary muscle contraction that will impede performance, caused by a buildup of lactic acid, dehydration and loss of electrolytes

30
Q

why does lactic acid need to be flushed out of muscles

A

lactate is used to convert it into energy so blood flow needs to remove it to an area where it can be converted or removed

31
Q

why does heart rate need to remain elevated after exercise

A

to keep oxygen delivery to muscles and blood supply to remove lactic acid

32
Q

what causes DOMS

A

concentric contractions followed by eccentric contractions

33
Q

what does EPOC do

A

removes lactic acid as it allows it to be oxidized

34
Q

what is specificity

A

matching training to the requirements of the activity

35
Q

what is progressive overload

A

gradually increasing the amount of overload during training to improve fitness but without injury

36
Q

what is reversibility and why might it occur

A

gradually losing fitness as a result of stopping training
caused by boredom, no motivation or lack of free time

37
Q

why is recovery needed

A

so the body and repair and recuperate to maintain performance levels
- beginner 1:1, elite 3:1

38
Q

what are the principles of overload

A
  • frequency
  • intensity
  • time
  • type
39
Q

what is the stress adaptation cycle

A

gradually increasing work capacity overtime while maintaining rest to keep training optimum
- you need to stress your body before you can rest and recover to increase quality of performance

40
Q

what does the stress-adaptation graph look like

A

A LEVEL PE - Exercise Physiology (2 decks)

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