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a level p.e > methods of training > Flashcards

methods of training Flashcards

1
Q

which tests measure aerobic capacity/ vo2 max ?

A
  • direct treadmill
  • MSFT test
  • Coopers 12 M
  • Queens college step test
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2
Q

what is the direct treadmill test ?

A
  • participant runs on treadmill with a mask in their face which is connected to a gas analyzing machine
  • speed gradually increases on treadmill
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3
Q

What are the positives of the direct treadmill test ?

A

well controlled
accurate and detailed results
most valid test
reliable over time
accurate vo2 max measure

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4
Q

what are disadvantages of the direct treadmill test ?

A
  • access to lab is difficult (availability)
  • expensive
  • test is tiring to carry out
  • not practical
  • time consuming
  • specialist lab tester is needed to use equipment and analyze results
  • not suited to health issues
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5
Q

Describe the multi stage fitness test (MSFT)

A
  • 20 M space, use measuring tape to measure 20m accurately
  • play the bleep test track on phone/ CD which explains how to carry out the test to participants
  • test begins with triple bleep and participants must run 20m to the other side of the cones before the bleep to pass the level
  • participants continue until they are unable to run the 20 m before the bleep
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6
Q

give positives of the msft ?

A
  • controlled environment
  • standardized test = easy to reproduce
  • measure progress easily
  • monitors fitness
  • accurate
  • reliable
  • valid
  • good correlation with normative data tables
  • simple and practical
  • large group use
  • minimal cost and equipment
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7
Q

msft disadvantages

A
  • large space required
  • if 20 m not accurately measured results can change by 10-20%
  • influenced by motivation levels
  • score could be subjective
  • exhaustive test
  • specificity = favours runners
  • not suited to health issues, e.g coronary heart disease
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8
Q

describe coopers 12 m

A
  • run for 12 mins as fast as you can
  • measured for distance covered
  • calculate Vo2 max
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9
Q

give positives of coopers 12 m

A
  • 85-95% correlation between distance ran & someones vo2 max = accurate
  • cheap
  • little equipment
  • simple
  • reliable
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10
Q

give negatives of coopers 12 m

A
  • environmental factors e.g temperature could affect results
  • results affected by motivation
  • not direct measure of vo2 max
  • not suitable to those with health issues
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11
Q

describe how to carry out queens college step test ?

A
  • participant steps up and down continuously onto 41.7 cm tall box for 3 mins
  • pacing controlled 96 bpm for males and 88 bpm for females so rate at which participants step up and down box is controlled
  • at end of test heart rate is decided to estimate vo2 max
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12
Q

give positives of queen college step test ?

A
  • easy
  • quick
  • safe
  • reliable
  • cheap
  • minimal equipment
  • set up anywhere
  • reliability - 0.92
  • monitors heart rate
  • sub max test
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13
Q

give negatives of queen college step test ?

A
  • taller people have an advantage
  • results are an estimate as it’s not a direct measure of vo2 max
  • assumes stepping and treadmill running have same 02 cost
  • weight affects results
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14
Q

what is 02 capacity ?

A

ability to take in transport and use oxygen to sustain long periods of aerobic maximal work

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15
Q

what is v02 max ?

A

maximum volume of 02 consumed transported and processed def per minute during maximal exhaustive exercise

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16
Q

which aerobic capacity tests are direct ?

A

direct treadmill test

17
Q

which aerobic capacity tests are indirect ?

A
  • MSFT
  • queens college step test
  • coopers 12 m run
18
Q

how is vo2 max measured in direct treadmill test ?

A
  • gas analysis laboratory test
  • progressive maximal test to exhaustion
  • face mask connected to a gas analyzer that measures 02 and C02 inspired and expired air
  • this calculates vo2 max against intensity
19
Q

describe msft ?

A
  • maximal test go exhaustion
  • run in time between cones 20m apart to a beep which gets shorter in time
  • level and shuttle is recorded and vo2 max compared with normogram tables to predict vo2 max
20
Q

describe queens college step test ?

A
  • sub max 3 min step up and final heart rate (bpm) is recorded 5 secs after completion for 15 secs
  • uses Hr recovery using normative data tables to estimate and predict fitness level (v02)
21
Q

describe coppers 12 m ?

A
  • run jog walk for as long as possible in 12 mins
  • record distance covered on 400m track
  • compare with normative data tables using v02 max ml/kg/min
22
Q

why is heart rate used to determine the correct intensity of training ?

A
  • to correctly overload CV & respiratory systems
  • ensure adaptations occur
23
Q

what is the adaptation / training zone ?

A
  • zone your heart rate is in so it is at the correct intensity to correctly overload cv and respiratory systems to ensure adaptions occur
24
Q

what is target heart rate ?

A
  • aimed at increasing aerobic capacity / vo2 max
  • falls between 70%-80% of max hr for 10-40 mins for aerobic adaptations to occur
25
Q

how is max heart rate calculated ?

A

220-age

26
Q

what is heart rate reserve ?

A

a more specific target heart rate using and individuals resting hr

27
Q

how is heart rate reserve calculated ?

A

max hr - resting hr

28
Q

how is the training hr calculated after calculating hr reserve ?

A
  • add a chosen % of hr reserve to resting hr
29
Q

what is the anaerobic threshold zone ?

A
  • 85-100% of max hr
30
Q

what is target heart rate zone ?

A

65-85% of max hr

31
Q

why is there no single test for flexibility ?

A

flexibility is joint specific

32
Q

flexibility is joint specific, what does this mean ?

A
  • individual tests are required for each joint and connective tissues involved
33
Q

describe the sit and reach test ?

A
  • straight legs feet against front of box
  • palms downwards reach forwards as far as possible over top of box and hold for 3
    secs
  • best of 3 attempts and record distance
  • compare to standardized norm tables
34
Q

what is a goniometer

A
  • 360 degree angle ruler/ protractor with double arm that measures joint angle in degrees
35
Q

what is the angle score (goniometer)

A
  • difference between neutral start position to full ROM at a specific joint
36
Q

where is the axis placed (goniometer )

A
  • alongside joint axis of rotation

a level p.e (13 decks)

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