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A LEVEL PHYSICAL EDUCATION [OCR] > PAPER 1 > PERIODISATION > Flashcards

PAPER 1 > PERIODISATION Flashcards

1
Q

MACROCYCLE

A

1 year period

or however long the season of the sport is

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2
Q

MESOCYCLE

A

6-16 week period

focusing on the bigger more general goals/focuses

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3
Q

MICROCYCLE

A

1-3 week period

the breakdown into sub focuses of an athlete

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4
Q

INDIVIDUAL SESSIONS

A

however often the athlete trains

what will happen within each training session

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5
Q

AEROBIC CAPACITY (VO2)

A
  • VO2 max (L/min)
  • how much oxygen you can use
  • maximum amount of O2 used per minute
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6
Q

AEROBIC CAPACITY

A

> exercise with oxygen
pre-anaerobic
delay OBLA
work harder for longer aerobically

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7
Q

OBLA

A

delay Onset Blood Lactic Acid

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8
Q

VO2 AFFECTING FACTORS (P)

A

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)

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9
Q

VO2 AFFECTING FACTORS (G)

A

gender factors
> females < males
> smaller lungs / women carry more fat

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10
Q

VO2 AFFECTING FACTORS (A)

A

age factors
> 20 (from age) decreases VO2 max
> from age 20, 1% decrease each year
> blood vessels are less elastic

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11
Q

VO2 AFFECTING FACTORS (T)

A

training factors
> improve 10% - 20%
> improves respiratory / vascular / cardiac / muscular

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12
Q

VO2 MAX TESTS

A

> direct gas analysis
cooper 12 minute run
. queens college step test
multi-stage fitness test

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13
Q

DIRECT GAS ANALYSIS

A

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

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14
Q

DIRECT GAS ANALYSIS ADVANTAGES AND DISADVANTAGES

A

>

  • requires specialist equipment
  • expensive to carry out experiment
  • direct measurements
  • accurate results almost instantly
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15
Q

COOPER 12 MINUTE RUN

A

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

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16
Q

COOPER 12 MINUTE RUN ADVANTAGES AND DISADVANTAGES

A

>

  • 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
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17
Q

QUEENS COLLEGE STEP TEST

A

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)

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18
Q

QUEENS COLLEGE STEP TEST ADVANTAGES AND DISADVANTAGES

A 
> - step must be exactly 41 cm high
> + non exhaustive 
> + submaximal exercise
> + special populations (elderly / at risk - CHD)
> + can be carried out alone
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19
Q

MULTI STAGE FITNESS TEST

A

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

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20
Q

MULTI STAGE FITNESS TEST ADVANTAGES AND DISADVANTAGES

A

>

  • 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
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21
Q

KARNOVENS PRINCIPLE

A

to calculate maximum heart rate of an athlete

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22
Q

KARNOVENS PRINCIPLE EQUATION

A

maximum heart rate = 220 - age

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23
Q

FUNCTION OF TRAINING FOR AEROBIC CAPACITY

A

> 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

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24
Q

CONTINUOUS TRAINING

A

> 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

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25
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
26
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
27
STRUCTURAL > FUNCTIONAL | [ MUSCULAR ]
> stronger connective tissue - less risk of injury | > ^ bone density (stronger bones) - less risk of injury
28
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
29
PERIODISATION
the organised division of training into blocks, each with a goal and time frame
30
TAPERING
maintaining the intensity but decreasing the volume of training by one third to prepare for competition
31
PREPARATORY PHASE 1
> off season > aerobic training > S & C
32
PREPARATORY PHASE 2
> pre season > sport - specific fitness > training volume reduced
33
COMPETITIVE PHASE 3
> training load reduces > lower intensity > tactics > game play
34
COMPETITIVE PHASE 4
> tapering | > training load gradually reduced
35
TRANSITION PHASE
> low intensity | > aerobic
36
VO2 MEASUREMENT
millilitres per kilogram per minute | ml/kg/min
37
FOUR AFFECTING FACTORS OF VO2 MAX
> physiological factors > age > gender > training
38
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
39
AGE AFFECTING VO2 MAX
> VO2 max declines after 20 years > 1% per year > lower elasticity in heart / blood vessels
40
GENDER AFFECTING VO2 MAX
> females have 15-30% lower VO2 max > females have more body fat > smaller lung volume > lower hb (haemoglobin) levels
41
TRAINING AFFECTING VO2 MAX
> aerobic training increases aerobic capacity | > training cause adaptations
42
CAPILLARISATION
the formation and development of a network of capillaries to a part of the body > increased through aerobic training
43
STATIC STRENGTH
> against a resistance > no movement > isometric contractions > no muscle length change
44
STATIC STRENGTH EXAMPLE
handstand on the floor
45
DYNAMIC STRENGTH
> force applied to a resistance > eccentric or concentric > power output - combination of speed and strength
46
DYNAMIC STRENGTH EXAMPLE
hop step jump phase in triple jump
47
MAXIMUM STRENGTH
> maximal amount of force > singular muscle contraction > one rep max
48
MAXIMUM STRENGTH EXAMPLE
olympic weightlifter performing a deadlift
49
EXPLOSIVE STRENGTH
> series of rapid muscular contractions > muscle is stretched before concentrically contracting > elastic recoil increased force of contraction
50
EXPLOSIVE STRENGTH EXAMPLE
javelin thrower
51
STRENGTH ENDURANCE
> sustained repeated muscular contractions > withstand fatigue > extended period of time
52
EXPLOSIVE STRENGTH EXAMPLE
wrestling
53
4 AFFECTING FACTORS OF STRENGTH
> cross section area > fibre type > gender > age
54
HOW DOES CROSS SECTION AREA AFFECT STRENGTH
> greater the section, greater the strength | > 16-30N per cm of muscle cross section
55
HOW DOES FIBRE TYPE AFFECT STRENGTH
> FO and FOG = strength | > large number of motor neurons forming large motor units
56
HOW DOES GENDER AFFECT STRENGTH
> males have more strength > high muscle mass and cross sectional area > more testosterone
57
HOW DOES AGE AFFECT STRENGTH
> females = 16 - 25 > males = 18 - 30 > efficiency of neuromuscular system and elasticity
58
AVERAGE VERTICAL JUMP SCORE FOR 16 - 19 YEARS OLD
> females = 34 - 46 cm | > males = 40 - 49 cm
59
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
60
STRENGTHS OF ONE REP MAX TEST
> direct objective measure > easy procedure > most muscle groups can be tested
61
WEAKNESSES OF ONE REP MAX TEST
> trial and error = fatigue > good technique required > potential for injury
62
GRIP STRENGTH DYNAMOMETER
measures maximal strength > hold the dynamometer with a straight arm above head > arm brought down as grip is squeezed
63
STRENGTHS OF GRIP STRENGTH DYNAMOMETER
> simple objective measure > cheap > highly reliable
64
WEAKNESSES OF GRIP STRENGTH DYNAMOMETER
> only measures forearm | > not sport specific
65
UK ABDOMINAL CURL TEST
``` measures strength endurance > progressive intensity to exhaustion > timed to an auto-cue > stage and sit up > number given as result ```
66
STRENGTH OF UK ABDOMINAL CURL TEST
> large groups > simple and cheap > isolates abs > valid and reliable
67
WEAKNESSES OF UK ABDOMINAL CURL TEST
> good technique required > strain on lower spine > limited to subject motivation > not sport specific
68
SIMPLE TERM FOR UK ABDOMINAL CURL TEST
sit up test (maximal)
69
VERTICAL JUMP TEST
measures explosive strength > wall mounted vertical jump board > highest point reached with arms outstretched recorded > difference between resting and jumping score
70
STRENGTHS OF VERTICAL JUMP TEST
> easy > minimal equipment > administered by pp
71
WEAKNESSES OF VERTICAL JUMP TEST
> not isolated to one muscle group | > isolated to legs

A LEVEL PHYSICAL EDUCATION [OCR] (15 decks)

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