EP 2 Exam Revision Flashcards
Describe SPECIFICITY
Exposing the body to a specific stress in order to improve in that area. This is when the training replicates the movements and energy systems involved in for that sport or activity.
Programs need to be designed specifically to clients goals and needs.
Describe INDIVIDUALISATION
Goes hand in hand with specificity. The “one size fits all” saying is contrary to the individualisation principle. Clients are not all created with the same ability to respond to an exercise program.
Describe REVERSIBILITY
Simply put USE IT OR LOSE IT! The physiological effects of fitness training diminish over time, causing the body to revert back to its pre-training condition. Progress is lost significantly faster than it is gained. Detraining or tapering can be positive if time is not too long (7 days or less) but conditioning starts to regress after a week.
Describe PROGRESSIVE OVERLOAD
In order for any fitness component to improve it must be overloaded. To elicit optimal adaptation and prevent injury, overload must be individualised & progressive. Doing the same exercises and the same load week in and week out will cause the body to adapt and gains to cease. Progressive overload is where we continually increase the intensity of the training to ensure the body doesn’t adapt.
Describe INTERFERENCE
Training certain components of fitness at the same time can lead to the interference effect. This occurs when two different forms of training occur simultaneously and the benefits or adaptations for each clash.
Describe MAINTENANCE
The fitness adaptations that have been gained need to be preserved. By maintaining the intensity of training and decreasing the volume or frequency current fitness levels of an individual can be maintained. Once training goals are reached the individual only has to do 30% of the training needed to get to this point in order to maintain level.
Describe REST
Optimal adaptation requires recovery time. It is only during the recovery phase (days between workouts) that the body is able to change and adapt to the stress of the workout.
Recovery can be improved in a variety of ways, such as effective nutrition and hydration, light aerobic exercise and stretching sessions. Recovery often overlooked and a common problem in athletes where it can manifest itself as overtraining syndromes.
Describe CEILING
As overall fitness increases the ability to improve decreases (less room to move). When clients get closer to their fitness potential, increases are smaller, slower and sometime plateau out. Hitting the ceiling is like reaching our limit.
Describe VARIETY
For optimal change to occur and to decrease the risk of an individual getting bored, overtraining, getting injured or reaching a plateau, training can be varied.
James has a strength training program that has her doing deadlifts. Her trainer has prescribed her to do 4 sets of 10 reps at 70kg. List three ways that Sarah can progressively overload this in order to experience greater training adaptation. (3 Marks)
- Increase weight
- Increase reps
- Increase sets
- Decrease rest period
- Increase range of motion
- Increase time under tension
Give an example of 2 components of fitness that can clash in regards to the principle of interference (1 mark)
Hypertrophy and Aerobic Endurance
Power and Muscular Endurance
James has reached a plateau with his strength training. List three factors that can impact him ceiling (3 marks)
- Genetics
- Gender
- Ethnicity
- Adherence to the principles of training
- Lifestyle factors
- Mental toughness
- Injuries
- Nutrition
Vinay runs in excess of 10km every second day. What 3 actions can he take to ensure he recovers as well as he can? (3 marks)
- Cool down
- Stretching
- Adequate sleep
- Effective nutrition
- Effective hydration
Define Aerobic Fitness
The ability of the body to consume and utilise Oxygen for exercise
Define Muscular Endurance
Ability of a muscle to contract repetitively over a period of time
Define Muscular Strength
The force that a muscle or muscle group can exert against a resistance.
Define Muscular Hypertrophy
An increase in muscle mass and cross-sectional area.
Define Muscular Power
A combination of strength and speed
Define Flexibility
The range of movement possible at a joint or group of joints.
Define Speed
We can define speed as the time it takes to travel a certain distance
Define Agility
Ability to change direction at speed
What does VO2Max mean?
This is the volume of oxygen you can consume while exercising at your maximum capacity.
VO2max is the maximum amount of oxygen in millilitres, one can use in one minute per kilogram of body weight (ml/kg/min)
What is an average VO2Max score? (1 mark for each)
An average VO2max is about 40 ml/kg/min
List and describe the three types of flexibility training methods (6 marks)
STATIC
Where we take the muscle to a stretched range and hold. Needs to be held for 10+ seconds to counter the stretch reflex. It is the most common form of stretching and probably the safest
Best to use after cool down or between sets
DYNAMIC
Is a moving stretch where we use momentum to propel the muscle through an extended ROM.
It is most effective when it replicated the movements involved in the activity. Should be performed after a cardio warm-up. 6-10 reps are idea;, with ROM and speed gradually increased.
BALLISTIC
A bouncing type of stretch, where you take the muscle to near its limit and then bounce to stretch it further. Highly hazardous and not recommended most the majority of people.
PNF
Stands for proprioceptive neuromuscular facilitation. It involves partner stretching. Great way to improve flexibility. A lot of differing techniques with the hold-relax method the most common.
Communication between partners is extremely important
Sasha is new to exercise and does not understand the purpose of a warm-up. List three reasons why we warm up (3 marks)
- Increase core temperature
- Increase blood flow
- Decrease the risk of injury
- Takes joints and muscles through ROM thus assists with flexibility and mobility
- Allows heart rate get to a workable rate for beginning exercise.
- Mentally focused on the training or competition.
- Ensure the muscles are more pliable
Aaron has been skipping his cool down at the completion of his work-outs. List three reasons why he should cool down (3 marks)
- Aid in the dissipation of waste products including Lactic Acid ( LA).
- Reduce the potential of Delayed Onset of Muscle Soreness (DOMS) that occurs 12 to 24 hours after an exercise bout.
- Reduce the chances of dizziness or fainting caused by pooling of venous blood at the extremities.
- Allows the heart rate to return to its resting rate.
State five benefits to weight training (5 marks)
- Hypertrophy
- Increase Strength/Power
- Aesthetic Improvement – toning, shaping, symmetry
- Injury Rehabilitation/Prehabilitation
- Sports Specific Performance
- Aids in Fat Burning
- Improve Muscular Endurance
- Helps with Bone Density
- Psychological Benefits
