PAPER 1 > PERIODISATION Flashcards
MACROCYCLE
1 year period
or however long the season of the sport is
MESOCYCLE
6-16 week period
focusing on the bigger more general goals/focuses
MICROCYCLE
1-3 week period
the breakdown into sub focuses of an athlete
INDIVIDUAL SESSIONS
however often the athlete trains
what will happen within each training session
AEROBIC CAPACITY (VO2)
- VO2 max (L/min)
- how much oxygen you can use
- maximum amount of O2 used per minute
AEROBIC CAPACITY
> exercise with oxygen
pre-anaerobic
delay OBLA
work harder for longer aerobically
OBLA
delay Onset Blood Lactic Acid
VO2 AFFECTING FACTORS (P)
physiological factors
> respiratory (big lungs / ^TV / strong muscles / ^F / ^VE/ ^alveoli)
> vascular (thin viscosity / elasticity / ^RBC count / ^Hb)
> cardiac (^size of heart / cardiac hypertrophy / ^SV)
> muscular (type 1 is more aerobic)
VO2 AFFECTING FACTORS (G)
gender factors
> females < males
> smaller lungs / women carry more fat
VO2 AFFECTING FACTORS (A)
age factors
> 20 (from age) decreases VO2 max
> from age 20, 1% decrease each year
> blood vessels are less elastic
VO2 AFFECTING FACTORS (T)
training factors
> improve 10% - 20%
> improves respiratory / vascular / cardiac / muscular
VO2 MAX TESTS
> direct gas analysis
cooper 12 minute run
. queens college step test
multi-stage fitness test
DIRECT GAS ANALYSIS
treadmill and gas test
> progressive exercise
> athlete must run to their maximum capacity
> measure the O2 and CO2 inhaled and exhaled
> use these measurements to calculate an athletes VO2
DIRECT GAS ANALYSIS ADVANTAGES AND DISADVANTAGES
>
- requires specialist equipment
- expensive to carry out experiment
- direct measurements
- accurate results almost instantly
COOPER 12 MINUTE RUN
12 minute continuous run
> running around a 400m track
> aim to run as far as the athlete can in 12 minutes
> measure the total distance run in the 12 minutes
COOPER 12 MINUTE RUN ADVANTAGES AND DISADVANTAGES
>
- must measure the 400m track precisely
- timing and measurements must be accurate
- mass participation
- only required to run
- easy to explain and simple to understand
- no equipment is required
QUEENS COLLEGE STEP TEST
number of steps on and off a step in a given time
> 41 cm step
> submaximal exercise
> 22 (females) / 24 (males) steps per minute
> 4 step process (up / up / down / down)
> repeat 3 times, over 3 minutes
> measure heart rate for 15 seconds after
> heart rate used to calculate VO2 max (increased)
QUEENS COLLEGE STEP TEST ADVANTAGES AND DISADVANTAGES
> - step must be exactly 41 cm high > + non exhaustive > + submaximal exercise > + special populations (elderly / at risk - CHD) > + can be carried out alone
MULTI STAGE FITNESS TEST
bleep test
> 20 metre distance of running
> bleeps progressively increase (faster)
> participants must run between the bleeps of the CD
> when unable to keep up with the bleeps the athlete must drop out
> score is then used to calculate VO2 max
MULTI STAGE FITNESS TEST ADVANTAGES AND DISADVANTAGES
>
- faster / speed ?
- change in direction / agility ?
- need authorised CD and loud speaker
- must ensure exactly 20m running track
- mass participation
- measures stamina as well as VO2 max
- easily explained and simple to understand
KARNOVENS PRINCIPLE
to calculate maximum heart rate of an athlete
KARNOVENS PRINCIPLE EQUATION
maximum heart rate = 220 - age
FUNCTION OF TRAINING FOR AEROBIC CAPACITY
> all training is done to delay OBLA
is done so that we can work (harder) for longer
this delays the point where we resort to anaerobic sources
CONTINUOUS TRAINING
> submaximal exercise
no rest or break intervals
20+ minutes of exercise
aerobically working muscles
60% - 80% of maximal heart rate (anaerobic training)
long run / cycle / swim / walk / marathon
STRUCTURAL > FUNCTIONAL
[ RESPIRATORY ]
> ^ alveoli - ^ surface area for gaseous exchange
^ capilirasation - ^ surface area for gaseous exchange
stronger respiratory muscles - ^ volume of thoratic cavity / ^ depth and rate of breathing / ^ TV / ^ F / ^ VE
STRUCTURAL > FUNCTIONAL
[ SKELETAL ]
> ^ glycogen in muscles - ^ aerobic energy available
^ concentration og myglobin - ^ oxygen carrying capacity from hb to mitochondria
^ mitochondria - ^ aerobic respiration
^ percentage of type 1 muscle fibres - fatigue less quickly
type 1 hypertrophy of muscle fibres - ^ aerobic capacity
STRUCTURAL > FUNCTIONAL
[ MUSCULAR ]
> stronger connective tissue - less risk of injury
> ^ bone density (stronger bones) - less risk of injury
STRUCTURAL > FUNCTIONAL
[ CARDIOVASCULAR ]
> ^ number of capillaries - bring more nutrients / remove waste products
stronger cardiovascular muscles - ^ volume of blood / ^ amount of blood returning to the heart / ^ aerobic capacity / ^ SV / ^Q
PERIODISATION
the organised division of training into blocks, each with a goal and time frame
TAPERING
maintaining the intensity but decreasing the volume of training by one third to prepare for competition
PREPARATORY PHASE 1
> off season
aerobic training
S & C
PREPARATORY PHASE 2
> pre season
sport - specific fitness
training volume reduced
COMPETITIVE PHASE 3
> training load reduces
lower intensity
tactics
game play
COMPETITIVE PHASE 4
> tapering
> training load gradually reduced
TRANSITION PHASE
> low intensity
> aerobic
VO2 MEASUREMENT
millilitres per kilogram per minute
ml/kg/min
FOUR AFFECTING FACTORS OF VO2 MAX
> physiological factors
age
gender
training
PHYSIOLOGICAL FACTORS AFFECTING VO2 MAX
> size of lungs / cardiac muscles
size of left ventricle (increasing stroke volume)
capillaraisation (increasing the surface area for gaseous exchange)
slow oxidative muscle fibres
body fat
AGE AFFECTING VO2 MAX
> VO2 max declines after 20 years
1% per year
lower elasticity in heart / blood vessels
GENDER AFFECTING VO2 MAX
> females have 15-30% lower VO2 max
females have more body fat
smaller lung volume
lower hb (haemoglobin) levels
TRAINING AFFECTING VO2 MAX
> aerobic training increases aerobic capacity
> training cause adaptations
CAPILLARISATION
the formation and development of a network of capillaries to a part of the body
> increased through aerobic training
STATIC STRENGTH
> against a resistance
no movement
isometric contractions
no muscle length change
STATIC STRENGTH EXAMPLE
handstand on the floor
DYNAMIC STRENGTH
> force applied to a resistance
eccentric or concentric
power output - combination of speed and strength
DYNAMIC STRENGTH EXAMPLE
hop step jump phase in triple jump
MAXIMUM STRENGTH
> maximal amount of force
singular muscle contraction
one rep max
MAXIMUM STRENGTH EXAMPLE
olympic weightlifter performing a deadlift
EXPLOSIVE STRENGTH
> series of rapid muscular contractions
muscle is stretched before concentrically contracting
elastic recoil increased force of contraction
EXPLOSIVE STRENGTH EXAMPLE
javelin thrower
STRENGTH ENDURANCE
> sustained repeated muscular contractions
withstand fatigue
extended period of time
EXPLOSIVE STRENGTH EXAMPLE
wrestling
4 AFFECTING FACTORS OF STRENGTH
> cross section area
fibre type
gender
age
HOW DOES CROSS SECTION AREA AFFECT STRENGTH
> greater the section, greater the strength
> 16-30N per cm of muscle cross section
HOW DOES FIBRE TYPE AFFECT STRENGTH
> FO and FOG = strength
> large number of motor neurons forming large motor units
HOW DOES GENDER AFFECT STRENGTH
> males have more strength
high muscle mass and cross sectional area
more testosterone
HOW DOES AGE AFFECT STRENGTH
> females = 16 - 25
males = 18 - 30
efficiency of neuromuscular system and elasticity
AVERAGE VERTICAL JUMP SCORE FOR 16 - 19 YEARS OLD
> females = 34 - 46 cm
> males = 40 - 49 cm
ONE REP MAX TEST
measures maximal strength
> specific piece of gym equipment
> increase weight until once rep can only be repeated
> full recovery between reps
STRENGTHS OF ONE REP MAX TEST
> direct objective measure
easy procedure
most muscle groups can be tested
WEAKNESSES OF ONE REP MAX TEST
> trial and error = fatigue
good technique required
potential for injury
GRIP STRENGTH DYNAMOMETER
measures maximal strength
> hold the dynamometer with a straight arm above head
> arm brought down as grip is squeezed
STRENGTHS OF GRIP STRENGTH DYNAMOMETER
> simple objective measure
cheap
highly reliable
WEAKNESSES OF GRIP STRENGTH DYNAMOMETER
> only measures forearm
> not sport specific
UK ABDOMINAL CURL TEST
measures strength endurance > progressive intensity to exhaustion > timed to an auto-cue > stage and sit up > number given as result
STRENGTH OF UK ABDOMINAL CURL TEST
> large groups
simple and cheap
isolates abs
valid and reliable
WEAKNESSES OF UK ABDOMINAL CURL TEST
> good technique required
strain on lower spine
limited to subject motivation
not sport specific
SIMPLE TERM FOR UK ABDOMINAL CURL TEST
sit up test (maximal)
VERTICAL JUMP TEST
measures explosive strength
> wall mounted vertical jump board
> highest point reached with arms outstretched recorded
> difference between resting and jumping score
STRENGTHS OF VERTICAL JUMP TEST
> easy
minimal equipment
administered by pp
WEAKNESSES OF VERTICAL JUMP TEST
> not isolated to one muscle group
> isolated to legs
