Exercise physiology - Preparation and training methods Flashcards
Macro cycle
- Long term training plan (one year)
Meso cycle
- Mid term training plan (six weeks)
Micro cycle
Short term training plan (one week)
Predatory phase
General, sport specific and skill based fitness
Competitive phase
Strategies, tactics and tapering training
Transition phase
Active rest and recuperation
Fitness tests
- Multi stage fitness test
- 12 minute cooper run
- Queens collège step test
Vo2 max
Maximum volume of oxygen inspired, transported and utilised per minute during exhaustive exercise
Aerobic capacity
The ability of the body to inspire, transport and utilise oxygen to perform sustained periods of aerobic activity
Cardiovascular diseases
Include atherosclerosis and coronary heart disease (CHD)
This can result in a heart attack or stroke
Respiratory diseases
Include asthma and chronic obstructive pulmonary disease (COPD)
Static flexibility
The range of motion about a joint without reference to speed of movement
Dynamic flexibility
The range of motion about a joint with reference to speed of movement
Affecting factors of flexibility
- Type of joint
- Length and elasticity of connective tissue
- Gender
- Age
Static stretching
Involves stretching whilst staying still
Static active stretching
A performer moves the joint into its fully stretched position themselves with no assistance
Static passive stretching
A performer moves the joint just beyond the point of resistance with assistance
Isometric stretching
A performer isometrically contracte the muscles while holding a stretched position for 7-20 seconds
Ballistic stretching
Swinging or bouncing movements
Fast jerky movements
Dynamic stretching
Involves taking a joint through its full range of motion with control over the entry and exit of the stretch
E.g. a walking lunge .
Continuous training
Steady state low-moderate intensity work for a prolonged period of time
Fartlek training
Continuous steady state training with higher intensity bouts and lower recovery periods
Explosive strength
The ability to produce a maximal amount of force in one or a series of rapid muscular contractions.
Strength endurance
The ability to sustain repeated muscular contractions over a period of time withstanding fatigue.
Dynamometer
A device used to measure force production
Plyometrics
A series of explosive exercises such as hopping, bounding and jumping to improve the speed at which a muscle shortens.
Stretch reflex
A protective mechanism which caused a muscle to concentrically co teach in response to being overstretched
Circuit training
A series of exercise stations arranged in a specific order to usually work alternate muscle groups.
