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Sport Science > Exercise Physiology B > Flashcards

Exercise Physiology B Flashcards

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1
Q

What does Periodisation assist in?

A

avioding staleness, overtraining and burnout, promotes higher levels of enthusiasm and minimised likelihood of injury.

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2
Q

What does resistance training improve?

A

Body composition, balance, psychological wellbeing, dynamic stability and preserves functional capacity

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3
Q

Manipulation of what determines weight training type?

A

Repetitions, sets, %1RM and recovery- Muscle fibres are recruited according to intensity levels

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4
Q

2: conditioning

A

represents the main body of the training session and can include a fitness and skill development component

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4
Q

What are the weight training types?

A

Local Muscular Endurance, Hypertrophy, Strength and Power

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4
Q

Resistance Trainings Aim

A

To build muscle strength, power and/or Local Muscular Endurance

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4
Q

Competition Phase - pre competition phase (aim)

A

to reach peak match condition

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4
Q

2:Competition Phase - pre competiton phase

A
  • match specific tactics, intensities and duration focus
  • Specificity is crucial
  • Continue to develop mental skills
  • Intensity of training increase and volume decreases
  • Recovery between sessions essential
  • Play trial games
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5
Q

2: competition phase - competition (aim)

A

Fitness is maintained and is dependent of individuality

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5
Q

2: conditioning- is determined by what?

A

Nature of the sport

Phase of the season

Fitness phase

Skill development phase

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5
Q

2: competition phase - competition

A
  • Players at optimal level of skill and fitness
  • focus of psychological and tactical preperation
  • recovery sessions critical
  • Constant taper and peak are critical in player in-season recovery
  • variation
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6
Q

Periodisation - definition

A

is the planning, well in advance, of training variables to achieve optimal performace at the most crucial times.

involves varying the volume and intensity of training

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7
Q

3: cool-down (aim)

A
  • Involves the gradual reduction in intensity of exercise to assist the body in recovery.
  • Intensity and duration should mimic that of the warm-up
  • static not dynamic
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8
Q

3 parts of the cool-down

A

1- gentle movement and breathing

2- Rehydration and refuelling

3- static stretching

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9
Q

1- gentle movement and breathing

A

-Prevents venous blood pooling and assists in waste removal

-Repairs muscles, ligaments and tendons due to circulation

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10
Q

2- Rehydration and refuelling

A

restores energy and fluid levels to pre-exercise levels whilst repairing muscles

11
Q

3- static stretching

A

reduces muscle tension and increases muscle relaxation

12
Q

tapering

A

involves decreasing the volume of traininng whilst maintaining or increasing intensity

13
Q

How long does a taper last?

A

4-28 days

14
Q

Peaking

A

is a temporary training state which allows for the athlete to perform at their optimal level

it puts athletes in an Ideal Performance State (IPS) or ‘the zone’

14
Q

What does tapering do for the athlete?

A

prepares the athlete to be injury-free, physically and mentally fresh

15
Q

Characteristics of the athlete peaking

A

Physiological

Psychological

tactical & technical

16
Q

Warm-up aim

A

Designed to prepare the body physiologically and psychologically for the work period

Should last 8-10 minutes

17
Q

Warm-up may be adjusted depending on what?

A

-Age and ability

-Weather consitions

-Demands of conditioning phase

18
Q

Physiologically, the warm-up….

A
  • Increases HR and dialation of blodd vessels
  • Increases blood flow to muscles
  • Increases core and muscle temperature
  • Increases RR, allowing increased Oxygen to working muscles
19
Q

Prepartory Phase- specific prep phase

A
  • Develop game specific fitness, skills and strategies
  • May have to be personalised
  • Reduced training volume with increased intensity
  • HIIT, Plyometrics, resistance, flexibility and agility training
  • appropriate mental skills developed
20
Q

Nutrition for recovery

A

It takes at least 24 Hours for glycogen replenishment after heavy endurance work

-1g/kg of high GI CHO 30 minutes after

-At least 7-10g/kg of CHO over next 12 Hours

-Consume Fluid which equates to 1.5*L Weight lodd

-Consume protein for muscle restoration and insulin release

21
Q

Prepatory Phase- general Prep Phase

A

-Training is desgined to build aerobic base and skill level

-Fitness testing is used

-Continuous, Interval and Fartlek training used

  • High volume training with medium-low intensity
22
Q

Prepatory Phase lasts…

A

Between 6-12 weeks

23
Q

Psychologically, the warm-up…

A
  • Increases arousal levels
  • Increases concentration and mentally prepare

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