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Sports science 3 > Exercise physiology b: methods of training > Flashcards

Exercise physiology b: methods of training Flashcards

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1
Q

Training methods

A

different types of training undertaken to achieve desired improvements in fitness

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2
Q

most training methods relate to

A

the training principle of specificity
because they are suited to improving energy systems and components of fitness
- want to work on power/ lactic acid system: need to work on that, working on something else would not give desired effects

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3
Q

Training trends in previous years e.g.

A

power walking, CrossFit, HIIT

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4
Q

what is the same between training trends?

A
  • most of them are simply variations on a theme
  • based on a core set of training methods that have survived the test of time
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5
Q

What is the purpose of continuous training?

A
  • improve aerobic capacity
  • raise LIP levels
  • improve muscular endurance (how long they last for)
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6
Q

does continuous training need to be intense? if yes, to what extent?

A
  • must be sufficiently intense to increase the heart’s stroke volume and cardiac output
  • or in other words, must increase the ability of the heart to deliver oxygen to the working muscles
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7
Q

Who uses continuous training?

A
  • ## it is the foundation of all sport-related and health related training programs
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8
Q

What is the result of continuous training?

A
  • improvements in the aerobic system from continuous training allow the athlete to reach an aerobic steady state faster, accumulate less lactic acid and recover more rapidly between efforts or after exercise.
  • can recover quicker, can train again faster
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9
Q

Basis of improvements in aerobic fitness using continuous training methods:

A

Frequency
Intensity
Time
Type (refers to the type of activities that use large muscle groups such as running, cycling, swimming, power walking and aerobic floor classes).
- swimming particular good for injured bc buoyancy reduces strain on muscles

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10
Q

Elaborate on what the FITT formula is

A

Frequency:
To develop your aerobic capacity through continuous training

Intensity:
Heart rate (HR) increases with exercise effort, so HR is generally used as a measure of intensity.

Time:
The minimum length for an effective aerobic session which is at least 20 minutes.

Type:
The type of activities that use large muscle groups such as running, cycling, swimming, power walking and aerobic floor classes.

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11
Q

What are the types of continuous training?

A

Low-intensity steady state (LISS): aim for a lower level of exertion for a long, continuous period of time
Lactate threshold
Fartlek: interval training, sprint-jog-sprint-jog

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12
Q

When should LISS be used?

A

It should be used early in an aerobic training program or the pre-season phase and then throughout as a recovery session when residual tiredness is present.

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12
Q

What kind of aerobic improvement does LISS provide?

A

This type of continuous training produces a gradual but steady aerobic improvement.

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13
Q

Numerical threshold of what intensity LISS is conducted at.

A

This is submaximal aerobic training at about 75% MHR, with the emphasis on distance not speed.

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14
Q

LISS full form

A

Low intensity steady state

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15
Q

Describe intensity of lactate threshold training.

A

This is faster race-type work at about 85% MHR.

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16
Q

Pros and cons of lactate threshold training.

A

Lactic acid accumulates throughout this training, making it very fatiguing but essential since it duplicates competition conditions.

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17
Q

What is Fartlek training?

A

It is continuous training, i.e., cross-country, but with regular changes of pace (intensity).
- don’t stop completely
It is a blend of continuous and interval training in which the athlete can increase the intensity depending on how they feel, like rates of perceived exertion.

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18
Q

Example of Fartlek

A

Travelling the length of the netball court at different levels of speed, i.e., jog, sprint, jog, sprint, etc.

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19
Q

What is interval training?

A

Interval training is a form of training during which work intervals are followed by rest intervals.

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20
Q

Aim of interval training

A

To improve speed, power and agility, and aerobic and anaerobic capacity.

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21
Q

What sports are interval training good for?

A
  • team sports
  • such as netball, afl, soccer, basketball, football or field hockey.
  • sports that involve periods of activity or work (e.g. chasing the ball, followed by periods of rest or recovery when the ball is down the other end of the field).
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22
Q

How can changing the key variables in interval training lead to desired results?

A
  • length of the work intervaI: possible to develop all three energy systems during interval training by altering it.
  • key variables involved in interval training:
    possible to make interval training highly specific to a particular energy system or sport, as well as adhere to the overload principle
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23
Q

What is work interval?

A

the distance and duration of the work effort, e.g. running 400m in 70 seconds.

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24
Q

How is intensity of work interval important? State what the thresholds are for the 3 energy systems.

A

The intensity of the work interval must activate the energy systems that require improvement or are specific for the activity for which you are training.

For example, to train the three energy systems requires the athlete to work at an MHR of:
ATP-CP 90–100%
Lactic acid 85–100%
Aerobic 70%

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25
Q

Main concept of interval training

A

enable the athlete to work at higher intensities, because a rest period will follow.

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26
Q

General guide of where work interval occurs.

A

The general guide is that during the work interval the heart rate should always reach lactate threshold (85% MHR).

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27
Q

What is recovery interval?

A

time between work efforts

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28
Q

The recovery interval can be ____ or _____.

A

The recovery interval can be passive (standing) or active (walking or slow jog).

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29
Q

What is the heart rate at during the recovery interval?

A

The specific energy system and fitness component being targeted will determine what the heart rate should be during the recovery interval.

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30
Q

General guide of heart rate during recovery interval.

A

As a general guide, 140bpm or less would be appropriate, but this will differ for each individual athlete.

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31
Q

Compare amount of recovery in interval training for sprinter and 400m runner.

A
  • a sprinter will complete intervals with complete recovery so they can work at the highest intensity
  • a 400m runner may reduce recovery to tax the lactic acid system and increase lactate threshold two levels, so that they will be able to work harder for longer during the race.
32
Q

Explain what a set is with example.

A

A set is a group of work-and-recovery intervals.
For example, 2 sets of 10 intervals of 50m each is written as 2x [10 × 50m]

33
Q

Explain what a repetition is with example.

A

Each individual work interval is called a repetition (rep.)
For example, the set of 2x [10 × 50m] is 10 repetitions of 50m each

34
Q

What is resistance training good for?

A
  • good for developing the fitness components of muscular strength, power and endurance
  • can be manipulated to closely approximate sport specific movement.
35
Q

What is a RM?

A

(repetition maximum) is the maximum weight you can lift a certain number of times; for example, 1RM is the maximum weight you can lift once. 10RM is the maximum weight you can lift ten times (but not eleven).

36
Q

Major variables of RT

A
  • resistance training
    a work interval, a rest interval, sets and reps.
37
Q

What is the work interval in RT?

A

work interval in resistance training is the resistance itself, or the load being lifted/moved.

38
Q

expression of load in RT

A

expressed as a weight in pounds or kg

39
Q

hypertrophy

A

increase in muscle mass

40
Q

Table: training goal v.s. variables of RT

A

photos

41
Q

What is a pyramid set?

A

Pyramid training is a group of sets, of identical exercises, that begin with the lightweight and higher reps, escalating to a heavier weight and fewer reps.

42
Q

What is a drop set?

A

A drop set is an advanced resistance training technique in which you focus on completing a set until failure — or the inability to do another repetition.

Then, you lighten the load by 10–30%, and repeat, with little to no rest in between sets. The goal is to maximize potential muscle gain.
(reduce load little by little)

43
Q

What is a superset?

A

a form of exercise where you focus on working opposing muscle groups back to back with little rest in between, e.g. Chest press and back row. Glute bridge and front lunge (hamstrings and quads)

44
Q

What is a giant set?

A

Giant sets are a bigger version of a superset, where you perform three or more exercises consecutively without any rest in between. Once one set of each exercise has been performed, you’ll get a rest period before you begin again.

45
Q

How does isotonic training occur?

A

when joints are moved under load, and the load or weight remains constant throughout the range of movement.

46
Q

Etymology of isotonic training

A

Iso = same or equal
Tonic = muscle tone or tension

47
Q

What subtypes come under isotonic training?

A

Concentric and eccentric training

48
Q

What can isotonic weight training be used for?

A

can be used to develop muscular strength, muscle bulk, power or endurance by manipulating the weight lifted, the number of repetitions, the number of sets and the speed at which you move.

49
Q

How long does it take for gains to occur with isotonic training?

A

Solid gains in muscle strength can be made in 6 weeks of training.

50
Q

What should be a priority in the initial conditioning phase of any resistance training program?

A

Joint stability/flexibility

51
Q

Etymology of isometric training

A

Iso = same or equal
Metric = joint angle

52
Q

What is isometric training?

A

contracting a muscle against an immovable resistance.
There is no joint movement, but the muscle does exert force.

53
Q

Example of sports that benefit from isometric training.

A

Sports like judo or gymnastics where force needs to be exerted in static positions
Sports like tennis or hockey where hitting implements must be gripped tightly.
When a weakness has been identified at one particular position during a movement sequence.

54
Q

What is isokinetic training?

A

Isokinetic exercise is a specialised type of strength training.
It uses specialised exercise machines that produce a constant speed no matter how much effort you expend.
These machines control the pace of an exercise by fluctuating resistance throughout your range of motion.
- for people who need strength for an entire range of motion (e.g. elderlies sitting down (squatting into a chair essentially

55
Q

etymology of isokinetic training

A

Iso = same or equal
Kinetic = speed

56
Q

Describe the RT type: exercise ball (fit ball) training

A
  • A major benefit of the exercise ball is that it can develop your core stability.
57
Q

How can a fit ball be involved in strength training?

A
  • Many strength programs can be performed on a fit ball as due to it being an unstable base of support it engages your core muscles and stabilisers.
  • For example, if you are doing a seated dumbbell shoulder press on the fit ball, you are not only working your deltoids, but your core muscles and stabilisers too.
58
Q

Describe models of resistance training. (what are variations and what are some of them?)

A
  • Resistance training can be incorporated into many different models and use many different themes.
  • It may be things such as bodyweight work, which may be based around formal activities such as yoga, pilates, etc.; or more just in homes or gyms using your own bodyweight, adjusted to suit you level of strength by adjusting the level of incline or using supportive resistance bands, etc.
  • Other types of resistance models use specific equipment such as barbells, dumbbells, or pin-loaded machines, where the weight moved can be adjusted to the individual.
59
Q

What is plyometric training?

A

A series of explosive body weight resistance exercises using the stretch-shortening cycle (SSC) of the muscle fibre to enhance physical capacity. It is a quick, powerful movement involving pre-stretching the muscle tendon unit followed by a subsequent stronger concentric contraction.

such as hopping, jumping, skipping and bounding.

60
Q

What sports benefit from plyometric training?

A

This includes sports such as basketball, netball, volleyball and Australian Rules football.
Other sports such as rowing, athletics (sprinting, jumps, hurdles, throwing) and weightlifting also benefit from this type of training.

61
Q

Describe the series of movements involved in plyometric training. What part of the movement is essential?

A

Plyometric exercises involve a rapid eccentric (lengthening) contraction followed immediately by a forceful concentric (shortening) contraction.
- In this type of training, it is the speed of the contraction that is essential, as it aims to increase power, which is a combination of speed and strength.
(can also be referred to as explosiveness

62
Q

Explain the safety concerns of plyometric training.

A
  • Plyometric exercises involve an increased risk of injury due to the large force generated during training and performance, and it is often recommended that such exercises should only be performed by well-conditioned individuals under supervision.
  • Good levels of physical strength and flexibility should be achieved before commencement of plyometric training.
63
Q

Use of flexibility training and what develops it?

A
  • Flexibility training is used to improve joint and muscle flexibility.
  • Any callisthenic that puts your muscle in a stretched position develops your flexibility.
64
Q

What is dynamic stretching?

A

Dynamic stretching involves athletes performing a gradually intensifying series of movements which replicate those specific to their sports/activities.

65
Q

When is active stretching the most useful?

A

This is the best form of stretching prior to training/competition i.e., to be used in a warm-up, and should follow a whole body, low intensity aerobic activity (e.g. – light jog).

66
Q

What is proprioceptive neuromuscular facilitation stretching?

A

PNF stretching is when a muscle group is passively stretched and then contracted isometrically against resistance, whilst it is in a stretched position.

67
Q

Explain the process of PNF stretching.

A
  • proprioceptive neuromuscular facilitation
  • Take a muscle to its maximum range, contract the muscle against an immovable resistance, usually provided by a partner (isometric contraction).
  • Passively increase the range yourself.
  • Perform another isometric contraction and another passive range increase.
  • Repeat until you reach your limit.
  • The muscle is contracted for 6 seconds, and the cycle can be repeated 4-5 times.
68
Q

When should PNF be used?

A

PNF is best suited to being a separate flexibility session, or as part of a cool down, NOT part of a warm-up due to the potential for increasing the rate of injury

69
Q

What is static stretching and when should it be done?

A

Involves taking a muscle to its greatest range and holding this position for 30-45 seconds.

NOTE: static stretching is best suited to a cool down, rather than a warm-up, due to a potential loss of power output.

70
Q

Aims of circuit training

A

The aims of a circuit are completely dependent upon what is attempting to be achieved.

71
Q

Describe advantages of circuit training.

A
  • can target any or all energy systems and/or muscle groups.
  • can incorporate as few or as many participants as needed.
  • can be completed in a small space, and it can make optimal use of the time spent exercising.
  • can cater for all fitness levels; it can incorporate skills as well.
72
Q

Describe the method of circuit training.

A
  • Circuit training consists of rotating around a varying number of ‘stations’ performing different exercises at each station with minimal or no rest in between them.
  • A longer rest may occur between sets if the circuit is repeated.
  • At each station, the exercise is usually performed for a specified number of repetitions or for a set time before moving on to the next station.
  • The amount of weight that a person lifts during a circuit training session can vary between sets.
73
Q

Aim of cross training

A

The aim of cross training is to prevent your body from plateauing, by constantly mixing and changing up the type of exercises you are doing, and/or the body parts and/or duration/intensity at which you train.

74
Q

Benefits of cross training

A

Benefits include:
- Keeps up motivation by constantly stimulating you and preventing your workouts from becoming too stagnant and boring.
- You get to develop any or all energy systems, components and muscle groups.
- Helps avoid overuse injuries.

75
Q

How does cross training work? (principle behind it) When should it be done?

A

Cross Training works on the basic principle of doing a range of training that is different from your normal training program.
- This could be done during the season, or during the off season.

76
Q

What activities can involve in cross training?

A
  • It could involve doing different activities which develop the same energy systems and muscle groups, (such as the runner who goes swimming or cycling) or it could be doing something completely different (such as the cricket team that spend time each practice playing soccer).
  • There is no set method for cross training; it completely depends upon the individual athlete and their needs.
77
Q
A

Sports science 3 (15 decks)

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