Fitness and training Flashcards
Fitness
Ability to meet the demands of your environment
What does environment mean in terms of sport?
- The demands of sport
E.g. boxing ring
Physical related components of fitness
- strength- e.g. hand grip
- speed- e.g. 30m sprint
- body composition- e.g. bmi, skin fold
- muscular endurance- e.g. 1 min sit up
- cardiovascular endurance- e.g. cooper run
- flexibility- e.g. sit and reach
Skill related components of fitness
- agility- Illinois AR
- coordination- e.g. alternate wall toss
- power- e.g. vertical jump
- balance- stalk business
- reaction time- e.g. ruler drop
Purpose of fitness training
- identify strengths/weaknesses
- talent identification
- can measure state of health
- evaluate training/monitor
- progress and improvement
Categories of tests
- field
- laboratory
- maximal
- sub-maximal
Validity
Is what your measuring what you want to measure
Reliability
How trustworthy something is
Determinants of sports performance
- maximal aerobic fitness
- exercise economy
- anaerobic capacity
- anaerobic power
- maximum speed
- sub-maximal aerobic fitness
Submaximal aerobic fitness
- ability to maintain a percentage of v02 max for a prolonged period of time
Maximal aerobic fitness
The maximum amount of 02 the body can use per minute
Exercise economy
Energy required to maintain a constant velocity of movement
Anaerobic capacity
Amount of energy obtained from anaerobic sources in a single bout of exercise e.g. creatine phosphate breakdown and anaerobic glycolysis)
Anaerobic power
- this is the fastest rate at which energy can be produced anaerobically during an activity
Maximum speed
- time taken to move a body part through a movement over a pre-determined distance or speed (distance/time)
What body systems underpin performance in submaximal aerobic fitness, maximal aerobic fitness and exercise economy?
- oxygen supply
- capillary density
- mitochondria
- haemoglobin
- myoglobin
- stroke volume
- cardiac output
- RBC
- vascular shunting
What body systems underpin performance in exercise economy, anaerobic capacity, anaerobic power and maximum speed?
- muscular force/ strength
- muscular endurance
- PC stores
- glycolysis
- lactate tolerance
- fibre type
Some skill related influence
- coordination
- balance
- reaction time
- agility
Tests for submaximal aerobic fitness
- OBLA
- Lactate sampling
Tests for maximal aerobic fitness
- gas analysis vo2 max
- multistage fitness test
- yo yo test
- cooper run
- queens college step test
Tests for exercise economy
- gas analysis
Tests for anaerobic capacity
- Wingate test
- Maximal accumulated o2 deficit (MAOD)
- Repeat anaerobic sprint test (RAST)
- Cunningham & Faulkner
Test for anaerobic power
- Sargeant jump
- Magaria Kalimantan Stair test
- Agility tests (Illinois)
Tests for maximum speed
- sprint tests
- anything <100m
Training principles
- specificity
- individual differences
- progressive overload
- reversibility
- variance
- over-training
Specificity
Training the areas of fitness used in your sport and replicating the movements used in your sport
- replicate the sport
Individual differences
- training needs to be specific to the individual and also the sport
- vary for the person
Progressive overload
- applying physical stress to the body
Applying it
E.g. regular lifting of ‘heavy’ weights will result in the muscles getting larger (hypertrophy) - as the body adapts, training overload should be increased in a controlled/ gradual fashion
F- frequency- how many?
I- intensity- how difficult?
T- time- how long?
T- type- which training activity? - FITT principle
Reversibility
- process of losing fitness soon after stopping regular training or exercise
- going backwards (decline in performance)
- adaptation of no overload
Could be due to: - injury
Variance
- seeks to prevent tedium
- repeating the same drills, week in and out will result in lowering motivation
- prevent boredom
Describe the importance of anaerobic capacity in sports performance?
- describes the volume or amount of the anaerobic system
- specifically the ATP-PC system and the anaerobic glycolic system
- these systems can provide high intensity energy (ATP resynthesis) for up to 3 minutes
- capacity describes how long this system can sustain energy for
- e.g. netball: regardless of playing position, there will be multiple high intensity sprints during the match.
- cumulatively these will engage the anaerobic systems
- a player with a large anaerobic capacity can sustain a frequency of these sprints beyond a lesser player
- this will be because of higher quantities of substrates such as PC; a greater tolerance of lactate and hydrogen ions, or a highly efficient short term recovery via EPOC
- In the later stages of a netball match, when others are beginning to feel fatigue, and an inability to continue these high intensity sprints
- high anaerobic capacity supports the continuation of this
Overtraining
- needs rest and recovery
Training options
- continuous
- fartlek training
- interval
-cross - mobility
- plyometrics
- circuit
- weight
- resistance
- SAQ
- Assisted
- Functional stability
What are the training options for cardio-vascular endurance, maximal and submaximal aerobic capacity training
- continuous training
- fartlek training
- interval
- cross
Objectives of cardio-vascular endurance, maximal and submaximal aerobic capacity training
- to improve aerobic respiration systems by continuing to operate at high levels of exercise intensity
- extend the point at which lactic acid begins to be produced
- improve vo2 max
What physiological improvements are needed for cardio-vascular endurance, maximal and submaximal aerobic capacity training?
- cardiac hypertrophy
- increased red blood cells
- increased capillarisation
- increased myoglobin
- increased mitochondria
Karvonean system
(% HRR) + RHR
Low fitness level- 50-60%
Avaeage fitness level- 60-70%
High fitness level (70-85%)
How do you work out maximum heart rate?
220- age
How do you work out Heart rate reserve?
MHR-RHR
Strength
Ability of a muscle to exert force
A muscle will only strengthen when forced to operate beyond its customerly intensity
Types of strength
Explosive strength (power)
Dynamic strength (muscular endurance)
Static strength (isometric)
What can overload be progressed by increasing?
- resistance
- repetitions
What are the strength training options ?
- resistance machines
- free weights
- plyometric
- circuit training
1RM
The maximum amount of weight you can complete an exercise for one repetition
Borg scale
Tool for measuring an individuals effort and exertion breathlessness and fatigue during physical work
Rates exertion from a scale of 6 (no exertion) to 20 maximum effort
Advanatges of Borg scale
- cheap
- helps you to know when to increase/ decrease intensity based on your goals
Disadvantages of Borg scale
- subjective
- lack of precision
Definition of flexibility
- the intrinsic property of muscles going though a full or optimal range of motion
Factors influencing flexibility
- age
- gender
- physical exercise
- flexibility
What does flexibility tend to do with age?
- decline due to the stiffening of connective tissues and reduced collagen turnover
Types of stretches
Static- still stretches
Dynamic- has movement included
Ballistic- bouncing movement. That accompanies the stretch
Passive- needs a partner included
PNF- proprioceptive neuromuscular facilitation- can turn stretch reflex off so muscles are relaxed
Muscle spindle
- detects muscle movement (proprioceptor)
- when it lengthens- causes contraction of a few fibres in the centre of the medulla (intra fusal)
- this is called the stretch reflex
- (not helpful when you want to ‘stretch’ a muscle)
Can the stretch reflex be turned off?
- yes
- Golgi tendon organ
- located in tendons
- monitors tension
- when under contraction/ tension it become stimulated
- desensitizes the stretch reflex
PNF
- muscle is stretched to it’s limit
- Isometric contraction takes place stimulating the Golgi tendon organ
- this deactivates the stretch reflex
(Proprioceptive neuromuscular facilitation - additional stretch is then completed
Problem of PNF
- Stretching a muscle incurs a reflex
- detected by muscle spindle apparatus
- causes contraction of intra fusal fibres
Macrocycle
Identifies the larger long term objective of the training 12 months usually
Mesocycle
Identifies the shorter period to achieve short term goals 4-8 weeks
Micro cycle
Identifies the individual training regime 7 day period
Benefits of periodisation
Prepare an athlete for optimal improvement
To prepare an athlete for a definite climax to the season
To prepare an athlete for the main competitions in their season
Linear periodisation
Various major training stimuli are segregated from eachother
Non linear periodisation
Attempts to address all of the shortcoming by mixing together the various major training stimuli
Preparation period
- general conditioning in early phases (usually endurance based)
- specific training follows with progressive overload
Competition period
- maintaining fitness
- some reduction in the volume of training
- allowances for recovery
- tapering for specific peaking
A recovery period
- proper opportunity for relaxation and recuperation
Partial pressure
- pressure of a gas within a mixture of gases
- partial pressure of o2 within air at ‘sea level’ is 160mmHg
Diffusion of o2
PO2 in alveoli= 105mmHg
PO2 in the alveolar capillaries= 40mmHg
- difference between these two pressures= 65 (known as the pressure gradient)
- pressures will attempt to equalise moving from high to low diffusing across the membrane
- result is that the blood in the lung capillaries gains O2
High altitude
- low total air pressure
- lower po2 leads to less absorption of O2 with haemoglobin
- smaller gradient leads to slower diffusion
- the red blood cells contain haemoglobin (Hb) an iron based pigment
- when O2 combines it forms oxy-haemoglobin (HbO2)
- Haemoglobin has a very high affinity for O2
Acclimatization.
- adapting to altitude climate
Changes during acclimatization
- increase in blood haemoglobin
- increases in myoglobin
- increase in number of mitochondria
- capillarisation
Impacts of low air pressure
- Smaller diffusion gradient in the alveoli
- slower gaseous exchange
- less o2 moves into the blood - Lower saturation of o2 within haemoglobin (in the lungs)
- less o2 is transported to the working muscles
Thermoregualtion
The body’s mechanism for managing and controlling its internal temperature
Factors affecting temperature
- exercise
- clothing
- weather
- body fat
- water/ sweating
Where is the thermoregulation gene situated?
In the hypothalamus
- it is sensitive to the temperature of the blood, and acts as a thermostat for the body
Hypothermia
- body temp below 35 degrees Celsius
Mechanisms to increase temperature
- shivering
- blood redirected towards the centre of body
- ‘goose bumps’/ hair stands up
Hyperthermia
Body temperature above 39 degrees Celsius
Mechanisms to reduce temperature
- sweating (could lead to dehydration)
- blood redirected to body surface
Sweating
- evaporation provides the major physiological defence against overheating
- approx 3 million sweat glands distributed throughout the surface of the body
- sweat doesn’t cool the skin, evaporation cools the skin
Consequences of dehydration
- decrease sweating ability
- increase in H.rate
- Increase in body temp
- electrolyte loss
What is the most important factor that determine show much O2 combines with haemoglobin?
- partial pressure of O2 in the environment where the red blood cell (haemoglobin) is located
Technology
The application of scientific knowledge for practical purposes especially in industry
- machinery and equipment developed from the application of scientific knowledge
Advanced training: plyometrics
- eccentric muscle activity
- high intensity
- develops explosive strength/power
- not generally advised for juniors
- known to contribute to EIMD/DOMS
What measures direct gas analysis? (Vo2 max)
- stamina
- CV fitness
- CV endurance’
- Aerobic capacity
- aerobic fitness
Determinants of sports performance (aerobic)
- maximal aerobic fitness
- sub-maximal aerobic fitness
- exercise economy
- maximum speed
Determinants of sports performance (anaerobic)
- exercise economy
- anaerobic power
- anaerobic capacity
- maximum speed
What is periodisation?
Breaking down a year
- off season
- pre-season
- competition
We then break down this end picture (goal) into smaller sections of specific training each with a focus
Tapering
Reduce training so you get rest and recovery you need
Fartlek training
Description: type of continuous training that involves varying intensity levels by alternating between different speeds and terrains
Purpose: designed to improve cardiovascular endurance, speed and recovery time
+)
- enhances both aerobic and anaerobic fitness
- improves lactate threshold and vo2 max
- mimics real game scenarios where speed varies
- can be adapted to individual fitness levels and sports
Continuous training
Description- involves sustained, steady state exercise performed at a moderate intensity without rest
Purpose- used to improve aerobic endurance and cardiovascular fitness
+)
- increases cardiovascular efficacy and lung capacity
- enhances the bodies ability to use oxygen efficiently
- strengthens slow twitch muscle fibres
- reduces risk of cardiovascular diseases and aids in fat loss
Mobility training
Description- focuses on improving the range of motion around joints by incorporating dynamic movements, stretching and functional exercises. It enhances flexibility, coordination, and joint stability, allowing for more efficient and injury free movement
Purpose- to improve movement efficiency, flexibility, and injury prevention
+)
- increases joint flexibility and stability
- improves movement efficiency and posture
- reduces the risk of injuries, muscle tightness and imbalances
Plyometric training
Description- involves explosive, high intensity exercises designed to improve power, speed and neuromuscular efficiency. It focuses on rapid stretch shortening cycle of muscles where a muscle lengthens before quickly contracting to produce maximum force
Purpose: to enhance muscular power, speed and reaction time making it ideal for sports that require explosive movements
+)
- improves muscular power and strength
- enhances speed and agility
- develops fast twitch muscle fibres for explosive movements
- increases reaction time and coordination
Circuit training
Description- consists of a series of exercises performed in a. Sequence, targeting different muscle groups for fitness components
Purpose- designed to improve overall fitness by developing multiple components including muscular endurance, strength, agility or a combination of these
+)
- enhances both aerobic and anaerobic fitness
- can be sport-specific or general fitness-focused
- improves muscular endurance, strength and agility
- keeps training varied, engaging and time efficient
Weight training
Description- involves the use of resistance (weights, machines or body weight) to improve muscular strength, endurance, power and hypertrophy
Purpose- designed to develop muscular strength, endurance, power and size
+)
Increases muscular strength and endurance
- enhances power and speed
- promotes muscle hypertrophy
- improves bone density and joint stability
Resistance training
Description - involves working against a force to improve muscular strength, endurance, power and hypertrophy
Purpose- increase muscle strength, endurance and size
+)
- increases muscular strength and power
- improves muscular endurance
- strengthens bones and joints
- boosts metabolism
Interval/intermittant training
Description- involves alternating periods of high-intensity exercise with lower-intensity recovery or rest periods
Purpose- boost both aerobic and anaerobic fitness
+)
- improve cardiovascular efficiency
- enhance anaerobic capacity
- increase the lactate threshold
- develops speed and endurance
SAQ training
Description- stands for speed, agility, and quickness. It involves a series of drills and exercises designed to enhance ana threatens ability to move rapidly and change direction with precision
Purpose- improve athletic performance
+)
- enhances speed
- enhances agility
- enhances quickness
Cross training
Description- involves incorporating a variety of different exercises and training methods into an athletes overall workout routine
Purpose- enhance overall fitness, prevent overuse injuries, promote recovery, boost performance, increase motivation
Assisted training
Description- involves using an external force or support to help the athlete perform a movement with reduced load
Purpose- enhance explosive power and speed, improve technique, overcome plateaus, facilitate progressive overload
Functional stability
Description- focuses on enhancing the bodies ability to maintain proper alignment and control during movement. It targets the core muscles and works to improve balance and joint stability
Purpose- improve core strength and balance, enhance joint stability and neuromuscular control, develop efficient movement patterns and translate to better performance
