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KIN 335 > Lecture 16 > Flashcards

Lecture 16 Flashcards

1
Q

GTO =

A

Gotov k Trud i Oborone

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2
Q

GTO:

A
  • prepared for work and defense

- improve physical abilities and health

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3
Q

Compare PE programs with GTO and for Canada/Sweden:

A
  • GTO: PE curriculum designed to prepare students for GTO

- Canada/Sweden: improve fitness, reducing weight etc. (no specific guidelines)

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4
Q

5 levels of GTO:

A
  • brave & agile (10-13 years)
  • rising sports generation (14-15)
  • strength & courage (16-18)
  • physical perfection (M: 19-39, W: 19-34)
  • vigour & health (M: 40-60, W: 35-55)
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5
Q

LTAD looks to develop ____ ____.

A

physical literacy

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6
Q

Physical literacy:

A

by mastering fundamental movement skills, children will find it easier to learn fundamental sport skills

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7
Q

LTAD stages:

A
  • active start: 0-6 years
  • FUNdamental: G: 6-8, B: 6-9
  • learn to train: G: 8-11, B: 9-12
  • train to train: G: 11-15, B: 12-16
  • train to compete: G: 15-21, B: 16-23
  • train to win: G: 18+, B: 19+
  • active for life: any age
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8
Q

Curriculum:

A

course of education and experiences to facilitate success

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9
Q

2 types of curriculum:

A
  • formal (planned)

- informal (unplanned)

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10
Q

3 components of sport/PA curriculum:

A
  • motor skill
  • physical fitness
  • mental/psychological
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11
Q

2 types of motor skills:

A
  • basic

- specific

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12
Q

Psychological includes:

A
  • motivational climate
  • mental toughness
  • tactical
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13
Q

3 key stages in motor skill and physical fitness:

A
  • brain maturational age
  • peak height velocity
  • peak weight velocity
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14
Q

Different regions of brain mature at…

A

different chronological ages (4-21y)

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15
Q

What regions of the brain are developed early (~4-9y)?

A
  • motor
  • sensory
  • taste
  • smell
  • vision
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16
Q

What regions of the brain are developed in the middle (~9-14y)?

A
  • spatial orientation
  • speech
  • language development
  • attention
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17
Q

What regions of the brain are developed late (~14-21y)?

A
  • executive function
  • attention
  • motor coordination
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18
Q

Peak height velocity in girls:

A

12 +/- 1 years old

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19
Q

Peak height velocity in boys:

A

14 +/- 1 years old

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20
Q

Peak height velocity is characterized by:

A
  • growth of bones
  • change in posture
  • possible loss of flexibility
  • ability to increase left ventricular chamber size (stroke volume) after PHV
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21
Q

Which growth of bones specifically with PHV?

A
  • long bones

- thorax/ribcage

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22
Q

How does posture change with PHV?

A

development of adult spinal curvature coincides with PHV

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23
Q

Why is there possible loss of flexibility with PHV?

A

rate of growth of long bones exceeds addition of sacromeres in series

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24
Q

PHV requires…

A

modification of neuromotor fitness

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25
Q

Peak weight velocity is associated with increase in:

A
  • muscle mass

- muscle strength with increased number of sacromeres in parallel

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26
Q

Peak weight velocity is associated with no natural increase in:

A
  • muscle power

- muscular endurance

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27
Q

Objectives for < or equal to 5 years old:

A

basic motor movements

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28
Q

Objectives for ages 6-9 (grades 1-3):

A

basic motor skills

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29
Q

Objectives for ages 9-12 (girls), 9-13 (boys) (grades 3-6):

A
  • basic motor skills

- inc. agility and speed

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30
Q

Objectives for ages 12-15 (girls), 14-16 (boys) (grades 7-9 G, grades 8-10 B):

A
  • specific motor skills
  • physical fitness (flexibility, muscular endurance, power, anaerobic fitness)
  • puberty; PHV and PWV
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31
Q

Objectives for ages 15-18 (girls), 17-19 (boys) (grades 10-12 G, grades 11-univ B):

A
  • specific motor skills
  • physical fitness (add strength and aerobic fitness)
  • maturation of region of brain responsible for motor coordination
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32
Q

Objectives for ages > 18 (university):

A
  • specific motor skills
  • physical fitness (all)
  • tactics
  • maturation of region of brain responsible for motor coordination
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33
Q

Training is a ____-term process.

A

long

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34
Q

Optimization of ____ ____ and _____ ____ require multiple years of training.

A
  • motor skill

- physical fitness

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35
Q

Considering training is a long-term process, we need to prioritize ______ movements and fitness qualities.

A

fundamental

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36
Q

Skipping steps when training ….

A

impairs overall development

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37
Q

Training age:

A

number of years experience with training

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38
Q

Training age is specific to _____ ____. Ex.:

A
  • training type
  • sport training age
  • resistance exercise training age
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39
Q

Training age reduces _____.

A

adaptability

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40
Q

As training age increases:

A
  • greater emphasis on training quality

- lesser emphasis on training quantity

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41
Q

Rate of improvement _____ with _____ training age.

A
  • decreases

- increased

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42
Q

Diminishing returns:

A
  • methods to elicit adaptations become less effective with increased training age
  • same training stimulus = dec. adaptation
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43
Q

How to address diminishing returns:

A
  • appropriate stimulus to target adaptations

- periodic needs assessment

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44
Q

Training age: volume vs intensity study with rowers found:

A
  • Novice did better with high reps
  • Varsity did better with high load
  • novice showed most improvement overall (low training age)
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45
Q

Advanced strategy to increase training intensity with resistance exercise:

A

PAP

46
Q

PAP =

A

postactivation potentiation

47
Q

PAP:

A
  • increase in muscle force and/or power as a result of previous maximal muscle actions
  • immediate effect
  • acute effect
  • short term effect
48
Q

Immediate effect (advanced resistance exercise strategies):

A
  • order of exercises

- wave loading

49
Q

Order of exercises:

A
  • low training age: ballistic before non-ballistic

- high training age: non-ballistic before ballistic (greater power output)

50
Q

Acute effect (advanced resistance exercise strategies):

A
  • multiple training sessions

- twice daily training

51
Q

Why multiple training sessions?

A

muscle power is greater 4-5 hours following resistance exercise

52
Q

Example of twice daily training:

A
  • AM: no-ballistic, PM: ballistic

- AM: resistance training: PM: sprint/jump/throws training (track & field athletes)

53
Q

Short term effect (advanced resistance exercise strategies):

A
  • concentrated loading
  • block of training used to “shock” body to elicit adaptation
  • 1-2 weeks of moderate volume and very high intensity
  • performed 1 or 2 times per year
54
Q

1-2 weeks of moderate volume & very high intensity:

A
  • may use novel exercises (plyometric exercises)

- may have high frequency

55
Q

Short term effect of PAP performed ____ times per year.

A

1 or 2

56
Q

What training age do advanced resistance exercise strategies apply to?

A
  • moderate to high
  • immediate effect: 1-2 years training age
  • acute effect: > 3-4 years training age
  • short term effect: > 4-5 years training age
57
Q

We should not use advanced resistance exercise strategies unless ______.

A

necessary

58
Q

Advanced strategies for metabolic:

A
  • glycogen depleted training
  • greater stress to aerobic metabolic system
  • adaptations are elicited with lower training volume and/or intensity
  • eliciting glycogen depletion
59
Q

Eliciting glycogen depletion:

A
  • lower carbohydrate intake (not always recommended)

- order of strength and endurance training

60
Q

Train _____ and _____ ____ concurrently.

A
  • strength

- muscular endurance

61
Q

Example of training strength and muscular endurance concurrently with back squat:

A
  • back squat 95% 1RM/1*3

- back squat 75% 1RM/8*2

62
Q

Example of training strength and muscular endurance concurrently with back squat and lunge:

A
  • back squat 90% 1RM/3*3

- lunge 75% 1RM/10*2

63
Q

Example of training strength and muscular endurance concurrently with pull up and rear deltoid raise:

A
  • pull up 90% 1RM/3*5

- rear deltoid raise 75% 1RM/10*3

64
Q

Overtraining:

A

accumulation of training and/or non-training stresses resulting in long term staleness or decrement in performance

65
Q

Overtraining may be accompanied by…

A
  • physiological symptoms

- psychological symptoms

66
Q

Overtraining may result in…

A

severe health-related consequences

67
Q

Overreaching:

A

accumulation of training and/or non-training stresses resulting in short-term impairment in performance

68
Q

2 types of overreaching:

A
  • non-functional

- functional

69
Q

Non-functional overreaching:

A
  • unplanned

- short-term impairment in performance is not expected

70
Q

Functional overreaching:

A
  • planned

- short-term impairment in performance is desired

71
Q

High intensity overtraining resulted in:

A
  • no decrease 1 RM
  • no decrease vertical jump
  • speed-related performance impaired
  • decreased vertical jump
72
Q

_____ was not elicited in studies discussed. Participants were ______.

A
  • overtraining

- overreached

73
Q

______ training protocols are required to elicit ______ in performance.

A
  • extreme

- decrements

74
Q

_____ - related performance is the most susceptible to excessive ______, _____ and/or _____.

A
  • speed
  • volume
  • intensity
  • frequency
75
Q

_____ - related performance is more robust.

A

strength

76
Q

Functional overreaching is a block of training designed to stimulate _____ of individuals with ___ training age. “_____”.

A
  • adaptations
  • high
  • intensification
77
Q

Functional overreaching in Soviet literature:

A
  • shock training

- shock methods

78
Q

Methods of functional overreaching:

A
  • novel exercises (eg. plyometrics)
  • low-moderate volume, very high intensity
  • high frequency, very high intensity
79
Q

Length of functional overreaching & periodization block:

A

2-4 microcycles

80
Q

Functional overreaching and periodization is performed ___ times per macrocycle.

A

1-2

81
Q

Response to overreaching is _____:

A
  • individual
  • personalize FITT parameters
  • monitor response
82
Q

Why does overreaching occur?

A
  • accumulation of fatigue
  • fatigue effects exceed fitness effects
  • performance is decreased until recovery from fatigue
83
Q

Consequences of functional overreaching:

A
  • functional overreaching microcycles are followed by recovery microcycles
  • delayed training effect (improved fitness/performance) observed following recovery microcycles
84
Q

Consequences of non-functional overreaching:

A
  • inability to sustain volume, intensity and/or frequency (forced recovery)
  • injury
85
Q

Overreaching does not equal ______.

A

overtraining

86
Q

Overreaching is the result of accumulation of _____.

A

fatigue

87
Q

In overreaching, fatigue _____ impacts performance.

A

negatively

88
Q

In overreaching, fatigue subsides within ____ weeks.

A

1-8

89
Q

Overtraining is the result of ______ to training.

A

maladaptations

90
Q

Overtraining has chronic, excessive ____ that affects physiological systems including:

A
  • stress
  • immune
  • neural
  • endocrine
  • muscular
  • cardiac
91
Q

Type A immune maladaptation:

A
  • symptoms resemble Addison’s disease

- autoimmune disorder affecting adrenal glands

92
Q

Type B immune maladaptation:

A
  • symptoms resemble Basedow’s disease (aka Graves’ disease)

- autoimmune disorder affecting thyroid gland

93
Q

Neuroendocrine control:

A
  • catecholamines facilitate exercise performance

- stimulate sympathetic nervous system

94
Q

Catecholamines effect on SNS:

A
  • increase HR, BP, respiration
  • increase metabolism, release glucose and free fatty acids into blood
  • direct blood flow through vasodilation and vasoconstriction
  • activate Na K ATPase pump
95
Q

Stage 1 of neuroendocrine maladaptation:

A
  • increase catecholamine release
  • adrenergic receptors decrease sensitivity to catecholamines (downregulation)
  • catecholamine release increases again
  • adrenergic receptors further decrease sensitivity to catecholamines
96
Q

Stage 2 (hypothesized) of neuroendocrine maladaptation:

A

adrenal fatigue

97
Q

Adrenal fatigue:

A

adrenal glands no longer able to release catecholamines

98
Q

Skeletal muscle maladaptation:

A
  • inhibition of skeletal muscle growth

- increase muscle protein degradation

99
Q

Inhibition of skeletal muscle growth prevents _____ _____.

A

muscle hypertrophy

100
Q

Increased muscle protein degradation leads to…

A

muscle atrophy

101
Q

Maladaptations associated with overtraining require _____ _____ _____.

A

constant prolonged stress

102
Q

Stress is likely from both _____ and _____ sources.

A
  • physical

- psychological

103
Q

Overtraining is likely the result of _____ _____ of training.

A

multiple years

104
Q

Overtraining results in maladaptations similar to some _____/______.

A

diseases/illnesses

105
Q

How is overtraining managed?

A
  • no clear strategy identified
  • depends on physiological maladaptations
  • management/reduction of stressors
106
Q

______ stressor likely increase from overtraining.

A

psychological

107
Q

Complete _____ of physical stressors may not be desirable.

A

removal

108
Q

3 ways to prevent overtraining:

A
  • periodization
  • performance and training monitoring
  • psychological monitoring
109
Q

How to prevent overtraining with periodization:

A
  • microcycles with reduced volume and/or intensity

- active rest

110
Q

How to prevent overtraining with performance and training monitoring:

A
  • identify realistic performance goals

- use performance tests as an indicator of training program efficacy

KIN 335 (16 decks)

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