ESP- Application of the Principles of Training Flashcards
What is a macro-cycle?
A long term training plan aimed at achieving a long term goal/objective.
A macro-cycle that last several years.
Mega-cycle.
Give an example of a mega-cycle leading up to competition season.
The Olympics, 4 year training plan aiming to be in peak condition for the games.
Typically lasting 4-16 weeks.
Meso-cycle.
What are the two phases of the competition season in meso-cycle?
Maintenance phase and monitoring and recovery phase.
Name two factors which a cycle is dependent upon.
The individual and the specific activity.
A short session of training with a specific aim is termed a…
Unit
Name three benefits of periodisation.
Moderation/Reversibility Specificity Variance Overload Flexibility Warm up/cool down Progression/Testing
What is meant by burnout?
when too much training or exercise is undertaken then you will be more likely to suffer overuse injuries, especially to musculo-skeletal tissues, as well as mental burnouts.
What is meant by ‘no adaptation’?
If too little overload occurs then the body will not adapt to your training so it will be
harder to gain muscle or tone up as you are doing too little.
What is atrophy? How does it occur?
A decrease in muscle cell size, due to reversibility.
How can you make your training specific?
focusing on the link between training, adaptations and the sport/activity.
What is a micro-cycle?
A short term plan/goal of training, typically lasting one week.
What are the three phases of the pre-season stage of a meso-cycle?
Basic Fitness phase
Specific event phase
Pre-competition phase
Name 2 respiratory adaptations of aerobic training
Increased strength of respiratory muscles
Increased surface area of alveoli
Name 2 cardiac adaptations of aerobic training
Myocardial hypertrophy
Bradycardia (decreased RHR)
How does myocardial hypertrophy increase stroke volume?
Increases SV- because:
decreased: ESV (lore blood forced out)
increased: EDV (greater stretch of L ventricle)
increased: HR recovery
How does bradycardia increase performance
Greater HR reserve, increases Q to be used for performance
Name 2 vascular adaptations of aerobic training
Increased elasticity of arterial walls
Increased blood volume- RBCs and plasma
Increased capillarisation at lungs
Name 5 muscular system adaptations of aerobic training
Increased: Number of type I SO fibres Type IIa fibres increase aerobic capacity mitochondria beta- oxidation glycogen stores aerobic enzymes (GPP, PFK, Lipase) myoglobin capillarisation at muscle
Name 3 physiological health benefits from aerobic training
Increased lactate threshold
Delayed OBLA
Increased aerobic metabolism
Increased VO2max
Aerobic training improves the strength of connective tissues. Give 2 ways that this could impact of this on performance
More efficient muscle contraction
Greater joint stability
Decreased injury risk
Define VO2max
VO2max- The maximum volume of oxygen taken in AND consumed by the body in one minute.
List the 8 factors that affect VO2max
Physiology Lifestyle Gender Body Composition Genetics Training Age Environment
How is VO2max related to OBLA?
OBLA is a percentage of VO2max. If you have a higher VO2 max, this means that there is a greater delay in lactic acid build-up. As VO2max increases, so does OBLA. Trained athletes can exercise for longer periods at a higher intensity compared to an untrained athlete therefore showing that the lactate threshold has a much higher percentage of VO2max in a trained athlete
What is the definition of static strength?
Force exerted by the neuro-muscular system while the muscle remains static.
Maximum strength is…
Max force that the neuro-muscular system can exert in a single voluntary contraction.
What is the system which controls muscular contractions?
Neuro-muscular system.
Rank the types of strength based on contractile speed/rate of contraction. Slow to fast…
- Static
- Maximum
- Endurance
- Dynamic
- Elastic/Explosive
State what elastic strength is and what term/word is synonymous to it. Plus an example.
Elastic strength is the ability to expend a maximal amount of energy in high intensity movements (one or a series).
Power or explosiveness.
Define strength endurance and give a sporting example.
Ability to sustain repeated muscle contractions.
e.g Marathon runner, rower, road cyclist, triathlete…
Dynamic strength is…
The ability of the NM system to overcome resistance with a high speed of contraction.
Strength endurance is lower in intensity and contractile speed than Dynamic strength. True or False.
True
Explain why a rugby scrum is and isn’t a good example of static strength.
During the primary stationary stage when the players are not moving and taking the strain it can be applied where the shoulder muscles are isometrically contracing. However, once they start pumping their legs to move forwards, the legs are contracting isotonically and it is not static strength, it is more dynamic.
Name the 6 factors affecting strength.
Muscle composition Gender Age Physical inactivity Strength training Weakest point in range of movement
What is the male hormone which makes males generally stronger than females.
Testosterone.
What is the difference between muscle hypertrophy and atrophy…
Hypertrophy is a training adaptation where muscle size and cross-sectional area increases. Atrophy is the result of inactivity which may be due to lifestyle or injury. The muscle becomes ‘less full’ and there will be a visible decrease in size.
Each lever system in the body has a particular weak point. True or False.
True. It is often at the point where the joint is flexed to a high angle or is closed.
The 1 rep max test is a test for what type of strength…
Max strength
What test/tests are often used to test static strength but are more suited for testing fatigue resistance.
Wall sit
Upper-arm hang
The NCF abdominal conditioning test is a test for what type of strength.
Strength endurance.
What is the test for elastic/explosive strength?
Vertical jump test.
What is the difference between reps and sets?
Reps is the number of repeated exercises.
Sets is the number of reps including a recovery period.
Free weights and the Multi-Gym are examples of which type of strength training?
Resistance
Resistance is a percentage of…
A performers 1 rep max.
What is a super set?
Where weights are lifted and alternated with the antagonistic muscle pair.
