Exercise Physiology 1.2b Flashcards
Specificity?
Get best results from training suited to event/activity
Progression?
Bodies adapt to stresses and loads put on them
Overload?
Make their body adapt, made to work harder than normally does
Variance?
Long period of training to make body adapt
Moderation?
Caution taken place whilst training
Periodisation and 3 steps?
Organised division of training into blocks each with a goal and time frame
- Reaching Physiological Peak
- Avoiding Injury
- Structured training
3 cycles during training programme?
Macro-Cycle
Meso-Cycle
Micro-Cycle
Macro-Cycle?
whole training period
over course of calendar year
Meso-Cycle?
Training often amount of 6 weeks
Mid term training
Micro-Cycle?
Training often a week
Short term training
Phases of Training
Preparatory 1 Preparatory 2 Competitive 3 Competitive 4 Transition
What occurs during the Preparatory 1 stage?
Off Season
General conditioning
What occurs during the Preparatory 2 stage?
Pre Season
Training intensity inc.
Training Volume dec.
What occurs during the Competitive 3 stage?
During season
Training load reduces
Tactics
What Occurs during the competitive 4 stage?
2-3 weeks before main event
Tapering - maintain intens. decrease volume by 1/3
What Occurs during Transition stage?
Active rest
Aerobic Capacity
Ability of the body to inspire, transport and utilise oxygen to perform sustained periods
Vo2 Max for untrained/trained performers
- untrained = 40-50ml/kg/min
- trained = 90ml/kg/min
4 Factors that affect Vo2 max
- Physiological make up
- Age
- Gender
- Training
Physiological make up effect of Vo2 Max and why this occurs
- Greater efficiency of body to transfer and utilise o2 = higher Vo2 max
- Stronger Muscles, larger heart, SV, CO
Age effect of Vo2 Max and why this occurs
- From age 20, Vo2 max drops 1% each year
- Elasticity of heart decreases
Gender effect of Vo2 Max and why this occurs
- Females lower then males
- Females = higher body fat, smaller lung volumes
Training effect of Vo2 Max and why this occurs
- Aerobic training increases Vo2 Max upto 20%
- Long term adaptations
Intensity of Work for Continuous and HIIT training
Continuous = Low/Moderate, 60%-80% max HR HIIT = High, 80%-95% max HR
Duration of Work for Continuous and HIIT training
Continuous = 20 Minutes HIIT = 5 seconds to 8 mins, breaks
Duration of Recovery for Continuous and HIIT training
Continuous = No Recovery, non-stop activity HIIT = 40%-50% of max HR
Practical Examples of Continuous and HIIT training
Continuous = Jogging, Swimming HIIT = Cycling, Cross training
