Fitness And Training Priciples Flashcards

Question

Repeat, anaerobic sprint test

Answer 1

How is it completed? Six sprints over 35 m distance with a 10 second recovery between each sprint Equipment -Needs a consistent environment -dependable surface like a track -a space at least 50 in length -Measuring tape -stopwatch -Marker cones -Weighing scales -Performance recording sheet -Test administered Instructions -calculate body mass -warm-up -Get ready in the starting position -123 go start the button and participant begins to sprint at maximum -clear when the the line is crossed, so stop the timer -10 second recovery countdown -prepare to start again -repeat procedure for a total of six sprints After-reduce problems 1. Rest sit or stand for 2 to 3 minutes. 2. Pale, if so, lie down on the chest and don’t be left alone. How to calculate repeat anaerobics test scores Calculate peak power output = body mass* distance squared divided by time cubed -From the six sprint times on PPO’s you can then calculate the following maximum power output, minimum power output, average power output, the sum of them all divided by six -fatigue index= maximum power minus minimum power divided by the total time for the six sprints What does the repeat and aerobic sprint test measure? -anaerobic capacity Anaerobic power

Answer 2

What is agility and why is it important in sport? Agility is the ability to change direction quickly . Football is one of the best examples to show where abilities useful because in football you were always changing direction and your speed agent comes under anaerobic power within the determinants of sports performance because it is only a short and sharp activity with the average score for males being 16.2 to 18.1 seconds And the female being 18 to 21.7 seconds. During this, you will be using your anaerobic gliotic system because the APPC system only lasts 8 to 10 seconds. How to do it -You start at the bottom left cone -You sprint up to the top left cone -Then you sprint back down to the bottom cone -then weave your way around the four cones in the middle -Once you get to the top, you then weave your way back down -Once you get back to the bottom, then sprint up to the top right cone -Then sprint down to the bottom, right cone’ Equipment -stopwatch -Tape measure -8 cones -recording sheet

Answer 3

What is it? The Cunningham Faulkner test is a fitness test that measures anaerobic capacity. The test is performed on a treadmill where the subject runs maximally on a treadmill with a 20% gradient at 8 mph and the time is recorded in seconds until exhaustion procedure: A warm-up on the treadmill for a few minutes at about 10 km/hr at 0% incline is performed, to familiarize the athlete with test procedure and equipment. Some short practice starts getting onto the treadmill at the test speed can also be performed. After a break and some stretches, the treadmill is set at 8.0 miles/hr (12.9 km/hr) speed and incline of 20%. The time starts when the athlete starts running unsupported, and finishes when they grab the handrail. The test continues until exhaustion, meaning that the athlete is not able to maintain the speed required. Strong encouragement is required throughout the test. How is the test completed? -treadmill -stopwatch -Assistant Instructions -this test requires the athlete to run on a treadmill set a speed of 8 mph at incline of 20% until unable to continue -the athlete warm up for 10 minutes -Assistance set the treadmill speed to 8 miles an hour at incline of 20% -the athlete conducts a few practice starts getting onto the treadmill at the speed -the assistant gives the command go and starts the stopwatch and the athlete commences the test -Assistant stops the stopwatch when the athlete is unable to continue equipment required: treadmill capable of increasing to 20% gradient, stopwatch. Is there an average score? No, they go until exhaustion

Answer 4

procedure: The athlete steps up and down on the platform at a rate of 22 steps per minute for females and at 24 steps per minute for males. The participants are to step using a four-step cadence, 'up-up-down-down' for 3 minutes. The athlete stops immediately on completion of the test, and the heart beats are counted for 15 seconds from 5-20 seconds of recovery. Multiply this 15 second reading by 4 will give the beats per minute (bpm) value to be used in the calculation below. equipment required: 16.25 inches / 41.3 cm step, stopwatch, metronome or cadence tape, heart rate monitor (optional). Instructions -athlete warms up for 10 minutes -Assistant set up the metronome to the required steps per minute -the assistant gives the command go and starts the stopwatch and the athlete commences the test -Assistant Ensures that athlete maintains their required steps per minute pace -the assistant stopped the test after three minutes and records the athletes heart rate for 15 seconds Advantages -Minimal equipment required -Simple to set up and conduct -Can be conducted almost everywhere Disadvantages -specialist equipment required Assistant required to administer the test

Answer 5

This is replicating movements in your sport, making sure that it is specific

Answer 6

Every athlete is different therefore despite the training being specific to the sport and it must take account of the individual

Answer 7

This is applying physical stress on the body, for example regular lifting or heavy weights will result in muscles getting larger EG hypertrophy How we apply it - FITT Frequency , intensity, time, type

Answer 8

This is the process of losing fitness soon after stopping regular training or exercise

Answer 9

This seeks to prevent TEDIUM, which is a crucial feature of a successful training program, repeating the same drills, week in and out will result in lowering motivation need a challenge

Answer 10

If we don’t give an opportunity to rest our body, we could be in trouble

Answer 11

-cross -Interval -fartlek -continuous They all want to improve aerobic respiration systems by continuing t operate at high levels of exercise intensity, extend the point at which lactic acid is produced, improve VO2 max To do this physiological improvements needed are -Cardiac hypertrophy -increased red blood cells -Increased cappilarisation -Increased myoglobin -increased mitochondria

Answer 12

To improve aerobic respiration systems by continuing to operate at high levels of exercise intensity Improve vo2 max Extend the point at which lactic acid begins to be produced How can this happen? -Cardiac hypertrophy -increased red blood cells -increased capillarisation -increased myoglobin -increased mitochondria

Answer 13

220 - age Find 65 and 85 percent Heart rate is the gold standard for measuring intensity in CV base training

Answer 14

You need to know Maximum heart rate -220-age Resting heart rate Heart rate reserve -MHR-RHR It suggests the following train zones -low fitness level-50-60%\ -average fitness level-60-70% -High fitness level-70-85% Formula Hrr x% heart rate +rhr

Answer 15

This is the ability of a muscle to exert a force Types -Explosive strength(power) -dynamic strength(muscular endurance) -Static strength A muscle will only strengthen when forced to operate beyond its customary intensity overload

Answer 16

-by increasing -Resistance -Repetitions

Answer 17

-resistance machines -free weights -plyometrics -Circuit training

Answer 18

This is the maximum amount of weight you can complete an exercise for one rep 4-6-max strength and hypertrophy 6-12-muscle size with moderate strength pain 12-20-muscle size and endurance

Answer 19

Ages a factor. the older you get the less you have which is due to muscles and bones becoming a lot more fragile E.G cartilage, ligaments, tendons, and muscles deteriorate. study show decreases up to 50% in joint areas of those with chronological age due to this sports performance tend to finish their career earlier so they don’t face the decrease in performance. Gender . Women and males have different levels of flexibility. E.G women have a greater range of motion a sample of 190 male and female subjects ranging from 18 to 88 years measured 17 joint actions in eight specific joints and the study showed women had greater overall flexibility, this could have an effect on the participation of sports of those requiring flexibility. The males may feel restricted. Physical exercise . Those physically active have great flexibility in the joints compared to those who are inactive..

Answer 20

This is a quantitive measure of perceived exertion during physical activity away of measuring physical activity, intensity levels It works by being a tall design to measure how hard you’re working it considers heart rate BR, perspiration rate and levels of muscle fatigue and it uses a 14 point scout starting at six finishing at 20 . It agrees ratings between 12 and 14 indicate activity your performing is being done at a moderate level of intensity

Answer 21

-simplicity and ease of use meaning it’s easy to understand and requires minimal training -individualized so it can be adaptable -No need for specialized equipment -incorporate, physical and mental efforts

Answer 22

-it relies on an individual perception of effort -limited endurance for non-endurance activity -doesn’t provide direct physiological data -Inconsistent interpretation

Answer 23

-static-most commonly used it’s very safe and effective. This is where a muscle or a muscle group gradually is stretched to the point of limitation(mild strain) and help in position 15 to 30 seconds -dynamic-incorporate active range of motion movements that tend to resemble sports specific actions -ballistic-involve bouncy approach to reach target muscle and point of motion. Concern is it performed in jerk manny so can present tension. -proprioceptive neuromuscular facilitation-developed by Dr. Hermann Kabat in 1950s. There’s a contract relax method which involves contracting the target muscle followed by relaxing and stretching target muscle with the assist of a partner.. variation of this method is to perform a contraction of opposing muscle during stretch phase to take new endpoint of motion -pnf- the muscle is stretched to its limit, and it creates an isometric contraction, stimulating the golgi tendon organ, and this deactivates the stretch reflex

Answer 24

This detects, muscle movement propioceptor and when at length it causes a construction of a few fires in the center of a muscle intrafusal this is called the stretched reflex You can turn this stretch reflex off by the Golgi tendon organ which is located in the tendon and it monitors tension so when under contraction, it becomes stimulated and this desentizises the stretch reflex

Answer 25

The partner slowly forces the relevant limb to the existing comfort limit of a range of movement, and when the athlete feels discomfort, the movement stops and the partner offers a resistance, so the athlete could perform an isometric contraction and this is held for 6 to 10 seconds and then you rest for 30 seconds and repeat the procedure 3 to six times

Answer 26

Stretching a math so incurs a reflex which is detected by the muscle spindle operators, and it causes a contraction of intrafusal fibres but the incorporation of PNF states the muscle is stretched to its limit and isometric contraction takes place which stimulates the Golgi tendon organ and deactivates stretch reflex, and then an additional stretches completed.

Answer 27

Increasingly, we start with the end in mind and we break down this end, picture into smaller sections of specific training each with a focus

Answer 28

To prepare a sports person for competition and to peak their events

Answer 29

Macrocycle-this identifies the larger long-term objective of the training. It’s commonly for 12 months. Meso cycle -identified shorter periods to achieve short term goals typically 4 to 8 weeks Micro cycle-this identifies the individual training regime normally seven days Period.

Answer 30

-to 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 there season

Answer 31

-a preparation period-general conditioning in early phases usually endurance. Space specific training follows with progressive overload. -Competition Period.-maintaining fitness some reduction in the volume of training and allow allowances for recovery tapering for specific peeking -Recovery. Period.-proper opportunity for relaxation and recuperation.

Answer 32

-Specific calendar. What days training takes place? -specific exercises -f.i.t.t -Details of warm-up -Conditioning

Answer 33

This is the pressure of a gas with a mixture of gases The partial pressure of oxygen within air at sea level is 160 MMHG

Answer 34

-Concentration -total air pressure

Answer 35

PO2 in the alveoli-105 MMHG P2 in the alveolar capillaries-40MMHG The difference between these two pressures is the pressure gradient, which will go from high to low diffusing across the membrane, and the result is that the blood in the lung capillaries gain oxygen

Answer 36

-diffusion gradient -Partial pressure decreases

Answer 37

They contain hemoglobin which is an iron-based pigment, and when oxygen combines it becomes saturated and it forms oxyhemoglobin, and it has a very high affinity for oxygen

Answer 38

Refers to the process by which an athlete gradually adjusts to a new environment, particularly when exposed to different climates or altitudes, this helps improve performance and reduce the risk of illness or injury in extreme conditions

Answer 39

- increase in blood haemoglobin - increase in myoglobin - increase in number of mitochondria - growth of capillaries

Answer 40

The bodies mechanism for managing and controlling its internal temperature This forms apart of the bodies homeostasis mechanisms

Answer 41

- exercise - clothing - weather - body fat - water/swelling

Answer 42

This is situated in the hypothalamus and it is sensitive to the temperature of the blood and acts as a thermostat for the body

Answer 43

Body temp below 35 Mechanisms to increase temp -shivering - blood redirected to the centre of the body -goose bumps

Answer 44

Body temp above 39 Mechanisms to reduce temp -Sweating could lead to dehydration -Blood redirected to body surface

Answer 45

Evaporation provides the major physiological defense against overheating Approximate 3 million sweat glands distributed throughout the surface of the body Sweat does not call the skin evaporation cools the skin

Answer 46

-water loss can reach 3 L per hour via sweating

Answer 47

-electrolyte loss -increasing body temperature -Increase in heart rate -Decrease sweating ability

Answer 48

The application of scientific knowledge for practical purposes, especially in industry

Answer 49

-fartlek -continuous -Mobility -plyometrics -Circuit -weight -Resistance -Interval

Answer 50

Eccentric muscle activity High intensity Develop explosive strength, and power Not generally advised for juniors Known to contribute to EIMD /DOMS

Answer 51

This is the amount of energy obtained from anaerobic sources in exercise/absence of o2. It is experienced during high intensity activity beyond OBLA. It is effected by creating phosphate capacity and anaerobic glycolysis ability to tolerate lactate/hydrogen ions. It is vital for sustaining high intensity exercise for long periods of time. And it is used in activities such as wingate test, maximal accumulated o2 deficit.

Answer 52

This is the amount of energy obtained from anaerobic sources in exercise/absence of o2. It is experienced during high intensity activity beyond OBLA. It is effected by creating phosphate capacity and anaerobic glycolysis ability to tolerate lactate/hydrogen ions. It is vital for sustaining high intensity exercise for long periods of time. And it is used in activities such as wingate test, maximal accumulated o2 deficit.

Answer 53

This describes the importance of training the specific body part relevant to the sport. Desire to replicate the sporting action. And progressive overload describe the necessity to work/stress the body and adapt increasing over time/.

Answer 54

Used for submaximal aerobic fitness -Small pinprick blood samples can be taken from any place, often it is from the finger tip or earlobe. -The area must be cleaned first, using a dry tissue to remove sweat, then an alcohol swab to further clean the area. -Once the area is dry, the lancet (often with a spring loaded apparatus) is used to pierce the skin. -Hopefully there will be good blood flow from the wound, which is collected into capillary tubes or other devices, ready for analysis. -If the blood does not flow freely, apply gentle pressure away from the site, or re-prick the site. Equipment required -small scalpels or lancets -ice and container for storage -alcohol swabs -blood analysis equipment -Also need sharps and contaminated items disposal unit. Analysis the measurement of blood lactate is usually automated. Blood lactate levels indicate a combination of lactate production and release into the blood, and its removal from the blood. Blood lactate measurements are used to monitor changes in anaerobic power and responses to set workloads. Lactate is a salt formed from lactic acid. Anaerobic exercise produces lactic acid, which quickly forms lactate in the muscles. Because of this, the terms "lactate" and "lactic acid" are often used interchangeably. The lactate concentration in the blood is normally 0.8 to 1 mmol/l, but during intense physical exertion it can reach and much as 20 mmol/l.

Answer 55

The 20m multistage fitness test (MSFT) is a commonly used maximal running aerobic fitness test. It is also known as the 20 meter shuttle run test, beep or bleep test among other names. It is a maximal test involving continuous running between two lines 20m apart in time to recorded beeps. equipment required: Flat, non-slip surface, marking cones, 20m measuring tape, beep test audio, audio player, recording sheets. procedure: This test involves continuous running between two lines 20m apart in time to recorded beeps. For this reason the test is also often called the 'beep' or 'bleep' test. The participants stand behind one of the lines facing the second line, and begin running when instructed by the recording. The speed at the start is quite slow. The subject continues running between the two lines, turning when signaled by the recorded beeps. After about one minute, a sound indicates an increase in speed, and the beeps will be closer together. This continues each minute (level). If the line is reached before the beep sounds, the subject must wait until the beep sounds before continuing. If the line is not reached before the beep sounds, the subject is given a warning and must continue to run to the line, then turn and try to catch up with the pace within two more ‘beeps’. The subject is given a warning the first time they fail to reach the line (within 2 meters), and eliminated after the second warning. men women excellent > 13 > 12 very good 11 - 13 10 - 12 good 9 - 11 8 - 10 average 7 - 9 6 - 8 poor 5 - 7 4 - 6 very poor < 5 < 4 reliability: The reliability of the beep test would depend on how strictly the test is run and the practice allowed for the participants. There are also other factors which can affect performance, which need to be controlled if possible. See point below. advantages: Large groups can perform this test all at once for minimal costs. Also, the test continues to maximum effort unlike many other tests of endurance capacity. disadvantages: Practice and motivation levels can influence the score attained, and the scoring can be subjective. As the test is often conducted outside, the environmental conditions can affect the results.

Answer 56

The Cooper 12-minute walk/run test is a popular maximal test of aerobic fitness, in which participants try and cover as much distance as they can in 12 minutes. There are several other variations of running/walking tests, including the Cooper 1.5 mile run test, and also a swimming version. equipment required: flat oval or running track, marker cones, recording sheets, stop watch. procedure: Place markers at set intervals around the track to aid in measuring the completed distance. Participants run for 12 minutes, and the total distance covered is recorded. Walking is allowed, though the participants must be encouraged to push themselves as hard as they can to maximize the distance covered. reliability: the reliability of this test would depend on practice, pacing strategies and motivation level. There should be good reliability if these issues are addressed. advantages: large groups can be tested at once, and it is a very cheap and simple test to perform. disadvantages: Practice and pacing are required, and performance on this test can be affected greatly by motivation.

Answer 57

procedure: Weigh each subject prior to the test for use in calculations, followed by a warm-up. Set up cones at each end of 35 meters of running track. Two testers may be required, as one person is required to time each run of 35 meters, the other to time the 10 seconds recovery period. The subject stands at one end of the 35m track, and starts a maximal sprint on the command 'go'. Ensure the subject sprints maximally through the line each time. After 10 seconds, the next sprint starts from the opposite end of the 35 m track. Repeat this procedure until six sprints are completed. equipment required: scales, stopwatch, timing gates (optional), measuring tape, marker cones, at least 50 meter track.

Answer 58

The vertical jump test is a test of lower body power procedure (see also variations below): the athlete stands side on to a wall and reaches up with the hand closest to the wall. Keeping the feet flat on the ground, the point of the fingertips is marked or recorded. This is called the standing reach height. The athlete then stands away from the wall, and leaps vertically as high as possible using both arms and legs to assist in projecting the body upwards. The jumping technique can or cannot use a countermovement (see vertical jump technique). Attempt to touch the wall at the highest point of the jump. The difference in distance between the standing reach height and the jump height is the score. The best of three attempts is recorded. equipment required: measuring tape or marked wall, chalk for marking wall (or Vertec® or jump mat). advantages: this test is simple and quick to perform. disadvantages: technique plays a part in maximizing your score, as the subject must time the jump so that the wall is marked at the peak of the jump.