Impact of Specialist Training Methods on Energy Systems Flashcards
1
Q
Altitude Training
A
- Above 2000m/8000ft
- At least 30 days
- Alveoli has increased surface area
- Lower partial pressure of O2 - stimulates EPO in blood to produce more haemaglobin and red blood cells
2
Q
Advantages of altitude training
A
- Increased haemaglobin/myoglbin
- Increased O2 carrying capacity
- Delayed OBLA
- Benefits last for up to 6-8 weeks
3
Q
Disadvanatges of altitude training
A
- Benefits start to be lost within a few days of returning to sea level
- Time away from family
- Altitude sickness
- Expensive
4
Q
What is the use of a hypoxic tent
A
- Recreate high altitude conditions so that you dont have the disadvantages of going away from family
- You train at sea level and recover in the tent so tha you dont lose the training intensities you’d face if training at high altitude
- Means you can greatly improve your aerobic system
5
Q
HIIT Training
A
- Interval training can be used for aerobic/anaerobic trainign
- Periods of work are interspersed with period of rest
- 4 variables to ensure training is specific: duration of work, intensity of work, duration of rest and number of work/rest intervals.
- Work intervals = anaerobic, rest intervals = aerobic
6
Q
Advantages of HIIT Training
A
- improves fat bruning potential
- improves glucose metabolism
- improves aerobic/anaerobic endurance
7
Q
Disadvantages of HIIT training
A
- Can cause overuse injuries/joint strains as it puts a lot of stress on the body
8
Q
Plyometric training
A
- Involves repeated rapid stretching and contracting of muscles to increase muscle power
- Works on the concept that muscles can generate more power if they have previously been stretched
- Eccentric phase: on landing, muscles lengthen under tension
- Amortisation phase: time between eccentric and concentric contractions - needs to be as short as possible so that energy stored from eccentric contraction isnt lost
- Concentric phase: uses stored energy to increase force of muscle contraction
9
Q
Advantages of plyometric training
A
- Develops speed/power/explosive strength
10
Q
Disadvantages of plyometric training
A
- Risk of injury
- Requires proper technique and form
11
Q
Speed Agility Quickness (SAQ) training
A
- Speed: how fast a person can move over a specified distance
- effective in games when combined with agility: ability to move position of the body quickly and effectively while under control
- Energy is provided anaerobically
12
Q
Advantages of SAQ
A
- improves multi directional movement through developing neuromuscular movement
- improves balance
13
Q
Disadvantages of SAQ
A
Muscle soreness
