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A-LEVEL PE (OCR) Mr Grice > PAPER 1 - Preparation and Training Methods > Flashcards

PAPER 1 - Preparation and Training Methods Flashcards

1
Q

What is PERIODISATION ?

A

the ORGANISED DIVISION of training into blocks, each with a GOAL and TIME-FRAME

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2
Q

What is a MACRO-CYCLE ?

A

a LONG-TERM training plan, typically over ONE YEAR, to achieve a long-term goal

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3
Q

What is a MESO-CYCLE ?

A

a MID-TERM training plan, typically SIX WEEKS, to achieve a mid-term goal

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4
Q

What is a MICRO-CYCLE ?

A

a SHORT-TERM training plan, typically ONE WEEK, to achieve a short-term goal

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5
Q

What is TAPERING ?

A

MAINTAINING the INTENSITY but DECREASING the VOLUME of training by ONE THIRD to prepare for competition

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6
Q

What happens in PREPARATORY PHASE 1 ?

A
  • off-season
  • aerobic training
  • S & C
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7
Q

What happens in the PREPARATORY PHASE 2 ?

A
  • pre-season
  • sport-specific fitness
  • training volume reduced
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8
Q

What happens in the COMPETITIVE PHASE 3 ?

A
  • training load reduces
  • lower intensity
  • tactics
  • game-play
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9
Q

What happens in the COMPETITIVE PHASE 4 ?

A
  • tapering

- training load gradually reduced

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10
Q

What happens in the TRANSITION PHASE ?

A
  • low-intensity aerobic work
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11
Q

What is AEROBIC CAPACITY ?

A

the ability of the body to INSPIRE, TRANSPORT and UTILISE oxygen to perform SUSTAINED periods of aerobic activity

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12
Q

What is VO2 MAX ?

A

MAXIMUM VOLUME of oxygen inspired, transported and utilised PER MINUTE during EXHAUSTIVE EXERCISE

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13
Q

What is VO2 max measured in ?

A

millilitres per kilogram per minute (ml/kg/min)

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14
Q

What are the 4 factors that affect VO2 max ?

A
  • physiological make-up
  • age
  • gender
  • training
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15
Q

How does PHYSIOLOGICAL MAKE-UP affect VO2 max ?

A
  • size of lungs / cardiac muscle
  • size of left ventricle (increase SV)
  • capillarisation (increase surface area for gaseous exchange)
  • SO fibres
  • body fat
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16
Q

How does AGE affect VO2 max ?

A
  • VO2 max declines after 20 years
  • 1% per year
  • lower elasticity in heart / blood vessels
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17
Q

How does GENDER affect VO2 max ?

A
  • females have 15-30% lower VO2 max
  • females have more body fat
  • smaller lung volume
  • lower hb levels
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18
Q

How does TRAINING affect VO2 max ?

A
  • aerobic training increases capacity

- training causes adaptations

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19
Q

What is CAPILLARISATION ?

A

the FORMATION and DEVELOPMENT of a network of capillaries to a part of the body, INCREASED through AEROBIC TRAINING

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20
Q

What is OBLA ?

A

ONSET of BLOOD LACTATE ACID

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21
Q

What are the 4 tests for AEROBIC CAPACITY ?

A
  • direct gas analysis
  • cooper 12-minute run
  • Queen’s college step test
  • multi-stage fitness test
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22
Q

What is the DIRECT GAS ANALYSIS ?

- test for aerobic capacity

A
  • continuous exercise
  • progressive intensity
  • treadmill / bike / gas mask / flow metre / gas analyser
  • measures concentration of O2 and CO2 in INSPIRED and EXPIRED air
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23
Q

What are the ADVANTAGES of direct gas analysis ?

A
  • direct objective measurement
  • accurate
  • can be done of different sports
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24
Q

What are the DISADVANTAGES of direct gas analysis ?

A
  • cannot be used with elderly
  • cannot be used with health conditions
  • specialist equipment
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25
Q

What is the COPPER 12-MINUTE RUN ?

A
  • continuous running
  • 400m
  • total distance is recorded
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26
Q

What are the ADVANTAGES of the cooper 12-minute run ?

A
  • large groups
  • simple and cheap
  • published tables of normative data
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27
Q

What are the DISADVANTAGES of the cooper 12-minute run ?

A
  • not a measurement
  • elderly
  • health conditions
  • not sport specific
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28
Q

What is the QUEEN’S COLLEGE STEP TEST ?

A
  • box 41.3cm high
  • 24 steps/ min (men)
  • 22 steps/min (women)
  • HR taken for 5 secs after for 15 secs
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29
Q

What are the ADVANTAGES of the queen’s college step test ?

A
  • simple and cheap
  • HR easily monitored
  • published tables of normative data
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30
Q

What are the DISADVANTAGES of the queen’s college step test ?

A
  • not a measurement

- not sport specific

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31
Q

What is the NCF MULTI-STAGE FITNESS TEST ?

A
  • continuous 20m shuttle

- progressive intensities

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32
Q

What are the ADVANTAGES of the NCF multi-stage fitness test ?

A
  • large groups
  • simple and cheap
  • published tables of VO2 max equivalent
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33
Q

What are the DISADVANTAGES of the NCF multi-stage fitness test ?

A
  • not a measurement
  • elderly
  • health conditions
  • not sport specific
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34
Q

What is KARVONEN’S PRINCIPLE ?

A

training HR = resting HR + %(HRmax - resting HR)

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35
Q

What is CONTINUOUS TRAINING ?

A

steady-state low-moderate intensity work for a prolonged period of time

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36
Q

What is the INTENSITY of continuous training ?

A

60 - 80% of HRmax

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37
Q

What is the DURATION of continuous training ?

A

20 - 80 mins

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38
Q

What are the ADVANTAGES of continuous training ?

A
  • improve aerobic capacity

- little equipment

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39
Q

What are the DISADVANTAGES of continuous training ?

A
  • boring

- not sport specific

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40
Q

What is HIIT ?

A

repeated bouts of high-intensity work followed by varied recovery times

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41
Q

What is the INTENSITY of HIIT ? (work intervals)

A

80 - 95% of HRmax

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42
Q

What is the DURATION of HIIT ? (work intervals)

A

5 secs - 8 mins

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43
Q

What is the INTENSITY of HIIT ? (rest intervals)

A

40 - 50% HRmax

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44
Q

What is the DURATION of HIIT ? (rest intervals)

A

equal to the work intervals (1:1 work to relief)

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45
Q

AEROBIC TRAINING : RESPIRATORY SYSTEM : STRUCTURAL ADAPTATIONS : FUNCTIONAL EFFECT

A
  • stronger respiratory muscles = increased lung volume & decreased respiratory fatigue
  • increased SA alveoli = increased external gaseous exchange
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46
Q

AEROBIC TRAINING : CARDIOVASCULAR SYSTEM : STRUCTURAL ADAPTATIONS : FUNCTIONAL EFFECT

A
  • cardiac hypertrophy = increased SV = decreased resting HR
  • increased elasticity of arterial walls = efficient vascular shunt = increased vasodialation
  • increased RBC and HB count
  • capillarisation
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47
Q

AEROBIC TRAINING : MUSCULO-SKELETAL SYSTEM : STRUCTURAL ADAPTATIONS : FUNCTIONAL EFFECT

A
  • SO MF hypertrophy = aerobic energy production
  • size and density of mitochondria = utilisation of O2
  • store of Mb and glycogen
  • connective tissue
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48
Q

AEROBIC TRAINING : METABOLIC SYSTEM : STRUCTURAL ADAPTATIONS : FUNCTIONAL EFFECT

A
  • increase in mitochondria = increased metabolism
  • decreased fat mass = increased lean mass
  • decrease insulin resistance = maintains blood glucose levels
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49
Q

What is STATIC STRENGTH ?

A
  • against a resistance
  • no movement
  • isometric contractions = no muscle length change
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50
Q

Give an example of static strength

A

handstand on the floor

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51
Q

What is DYNAMIC STRENGTH ?

A
  • force applied to a resistance
  • eccentric or concentric
  • power output - combination of speed and strength
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52
Q

Give an example of dynamic strength ?

A

hop, step, jump phase in triple jump

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53
Q

What is MAXIMUM STRENGTH ?

A
  • maximal amount of force
  • singular muscle contraction
  • one rep max
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54
Q

Give an example of maximum strength

A

Olympic weightlifter performing deadlift

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55
Q

What is EXPLOSIVE STRENGTH ?

A
  • series of rapid muscular contractions
  • muscle is stretched before conc. contracting
  • elastic recoil increased force of contraction
56
Q

Give an example of explosive strength

A

sprinter

57
Q

What is STRENGTH ENDURANCE ?

A
  • sustain repeated muscular contractions
  • withstand fatigue
  • extended period of time
58
Q

Give an example of explosive strength

A

wrestling

59
Q

What are the 4 AFFECTING FACTORS of strength ?

A
  • cross-section area
  • fibre type
  • gender
  • age
60
Q

How does the CROSS-SECTION AREA affect strength ?

A
  • greater the section greater the strength

- 16-30N per cm of muscle cross section

61
Q

How does FIBRE TYPE affect strength ?

A
  • FO and FOG = strength

- large number of motor neurons forming large motor units

62
Q

How does GENDER affect strength ?

A
  • males have more strength
  • high muscle mass and cross-sectional area
  • more testosterone
63
Q

How does AGE affect strength ?

A
  • females = 16-25
  • males = 18-30
  • efficiency of neuromuscular system and elasticity
64
Q

What is the average vertical jump score for 16-19

A 
females = 36 - 46 cm 
males = 40 - 49 cm
65
Q

What is the ONE REP MAX TEST ?

A

MAXIMUM STRENGTH

  • specific piece of gym equipment
  • increase weight until one rep can be completed
  • full recovery between reps
66
Q

What are the STRENGTHS of the one rep max test ?

A
  • direct objective measure
  • easy procedure
  • most muscle groups can be tested
67
Q

What are the WEAKNESSES of the one rep max test ?

A
  • trail and error = fatigue
  • good technique
  • potential for injury
68
Q

What is the GRIP STRENGTH DYNAMOMETER ?

A

MAXIMUM STRENGTH

  • hold the dynamometer with a straight arm above head
  • arm brought down as grip is squeezed
69
Q

What are the STRENGTHS of the grip strength dynamometer ?

A
  • simple objective measure
  • cheap
  • highly reliable
70
Q

What are the WEAKNESSES of the grip strength dynamometer ?

A
  • only measure forearm

- not sport-specific

71
Q

What is the UK ABDOMINAL CURL TEST ?

A

STRENGTH ENDURANCE

  • progressive intensity to exhaustion
  • timed to an auto-cue
  • stage and sit-up # given
72
Q

What are the STRENGTH of the uk abdominal curl test ?

A
  • large groups
  • simple and cheap
  • isolates abs
  • valid and reliable
73
Q

What are the WEAKNESSES of the uk abdominal test ?

A
  • good technique
  • strain on lower spine
  • limited to subject motivation
  • not sport-specific
74
Q

What is the VERTICAL JUMP TEST ?

A

EXPLOSIVE STRENGTH

  • wall-mounted vertical jump board
  • highest point reached with arm outstretched
  • difference between resting and jumping score
75
Q

What are the STRENGTHS of the vertical jump test ?

A
  • easy
  • minimal equipment
  • administered by pp
76
Q

What are the WEAKNESSES of the vertical jump test ?

A
  • not isolated to one muscle group

- isolated to legs

77
Q

What are the PRINCIPLES OF TRAINING ?

A 
Specificity 
Progressive - Overload
Reversibility
Variance
Moderation
78
Q

What is SPECIFICITY ?

A

training should be relevant and appropriate for the individual

79
Q

What is PROGRESSION ?

A

demand should gradually increase over time to ensure the performer adapts and improves

80
Q

What is OVERLOAD ?

A

training should be above the performer’s comfort zone to ensure the body adapts

81
Q

What are the four components of overload ?

A

Frequency
Intensity
Time
Type

82
Q

What is VARIANCE ?

A

training should have a variety of exercises to prevent the performer from becoming bored

83
Q

What is MODERATION ?

A

training should be intense enough for adaptations to occur but not too intense that overuse occurs

84
Q

What is REVERSIBILITY ?

A

training must be maintained to prevent deterioration

85
Q

What are the types of training for STRENGTH ?

A
  • weight training
  • multi-gym
  • plyometric training
  • circuit and interval training
86
Q

What is WEIGHT TRAINING ?

A
  • free standing weights
  • high resistance, low reps = muscle size / strength
  • maximum strength
87
Q

What are the ADVANTAGES of weight training ?

A
  • specific to muscle groups
  • maintains posture and alignment
  • can be adjusted to sport and type of strength
88
Q

What are the DISADVANTAGES of weight training ?

A
  • potentially dangerous

- ‘spotter’ required

89
Q

What is MULTI-GYM TRAINING ?

A
  • multiple components
  • wide range of exercises
  • adjustable weight
90
Q

What are the ADVANTAGES of multi-gym ?

A
  • space efficient
  • safe
  • total body workout
  • suit strength requirements
91
Q

What are the DISADVANTAGES of multi-gym ?

A
  • exercises are generic

- hard to suit specific movements in certain sporting actions

92
Q

What is PLYOMETRIC TRAINING ?

A
  • explosive exercises
  • improve speed that muscle shorten
  • eccentric contraction stores energy used in concentric contraction
  • neuromuscular system stimulated stretch reflex
93
Q

What are the ADVANTAGES of plyometric training ?

A
  • significant increase in explosive strength
94
Q

What are the DISADVANTAGES of plyometric training ?

A
  • high risk of injury

- experiences performers only

95
Q

What is the INTENSITY of plyometric training ?

A

medium - very high

96
Q

What is the DURATION of plyometric training ?

A

2-6 reps with full recovery between exercises

100-200 contractions per session

97
Q

What is the FREQUENCY of plyometric training ?

A

2-3 sessions per week

2 days rest between sessions

98
Q

What is CIRCUIT TRAINING ?

A
  • set number of exercise stations
  • alternate working muscle groups
  • strength endurance
99
Q

What are the ADVANTAGES of circuit training ?

A
  • can be used with free weight and multi gym
  • adapted to suit types of strength
  • very sport specific
  • large numbers
100
Q

STRENGTH : NEURAL ADAPTATIONS

A
  • increased type IIa IIx fibres

- decreased inhibition of strength reflex

101
Q

STRENGTH : MUSCLE ADAPTATIONS

A
  • muscle hypertrophy (cross-sectional area 20-45%)
  • muscle hyperplasia
  • tendon / ligament strength
  • bone density
102
Q

STREGTH : METABOLIC ADAPTATION

A
  • increased ATP, PC, Glycogen stores
  • enzyme activity
  • buffering capacity
103
Q

What is MUSCLE HYPERPLASIA ?

A

increased number of muscle fibres

104
Q

What are the types of FLEXIBILITY ?

A
  • static flexibility

- dynamic flexibility

105
Q

What is STATIC FLEXIBILITY ?

A
  • RoM at joint without movement
  • prerequisite for dynamic flexibility (does not ensure it)
  • static active and static passive
106
Q

What is STATIC ACTIVE FLEXIBILITY ?

A
  • voluntary contraction

- requires strength of opposing muscle groups

107
Q

What is STATIC PASSIVE FLEXIBILITY ?

A
  • assisted by partner

- aid joint beyond point of resistance

108
Q

What is DYNAMIC FLEXIBILITY ?

A
  • Rom at joint with speed of movement
109
Q

What are the AFFECTING FACTORS of flexibility ?

A
  • type of joint
  • length / elasticity of connective tissue
  • gender
  • age
110
Q

How does JOINT TYPE affect flexibility ?

A
  • size / shape / articulating bones affect RoM

- ball and socket have greater RoM than hinge

111
Q

How does LENGTH / ELASTICITY OF CONNECTIVE TISSUE affect flexibility ?

A
  • greater L and E = greater RoM

- grater the distance before stretch reflex is initiated

112
Q

How does GENDER affect flexibility ?

A
  • females > males

- high oestrogen - responsible for length / elasticity

113
Q

How does AGE affect flexibility ?

A
  • greater in childhood

- loss of elasticity in connective tissue

114
Q

What are the ways of assessing flexibility ?

A
  • goniometry

- sit and reach

115
Q

What is GONIOMETRY ?

A
  • 360 degree protractor
  • two extending arms
  • measures RoM
  • head placed on axis of rotation
  • arms extended at articulating bones
116
Q

What are the ADVANTAGES of goniometry ?

A
  • objective
  • any joint
  • sport-specific
117
Q

What are the DISADVANTAGES of goniometry

A
  • difficult to locate axis

- trained person required for accurate measure

118
Q

What is the SIT AND REACH TEST ?

A
  • straight legs and flat feet against box
  • reach as far forward along the box
  • hold position for 2 secs
  • best of 3 is recorded
119
Q

What are the ADVANTAGES of the sit and reach test ?

A
  • easy and cheap

- standardised data for comparison

120
Q

What are the DISADVANTAGES of the sit and reach test ?

A
  • only measures lower back and hamstrings

- pp must be warmed up and hold position for 2secs

121
Q

What is the average sit and reach score for men ?

A

10.9 - 7 cm

122
Q

What is the average sit and reach score for women ?

A

11.9 - 7 cm

123
Q

What are the types of training for flexibility ?

A
  • static stretching
  • isometric stretching
  • proprioceptive neuromuscular facilitation
  • ballistic stretching
  • dynsmic stretching
124
Q

What is STATIC ACTIVE STRETCHING ?

A

performer moves joint into fully stretched position WITHOUT ASSISTANCE and holds for 10-30 secs

125
Q

What is STATIC PASSIVE STRETCHING ?

A

performer moves joint past point of resistance WITH ASSISTANCE and hold for 10-30 secs

126
Q

What is ISOMETRIC STRETCHING ?

A
  • isometrically contracts
  • with assistance
  • overcomes stretch reflex
127
Q

What is PNF ?

A
  • desensitises stretch reflex
  • static passive stretch - isometrically contracts agonist -relaxes - stretched further
  • muscle spindles adapt to increased length
128
Q

What is BALLISTIC STRETCHING ?

A
  • swinging bouncing movements
  • force joint through extreme RoM
  • preparing muscle for rapid movement
129
Q

What is DYNAMIC STRETCHING ?

A
  • full RoM with control
  • more controlled that ballisitc
  • arm circles, walking lunges
  • speed and power
130
Q

FLEXIBILITY : MUSCLE TISSUE ADAPTATIONS

A
  • increased RESTING LENGTH = increased RoM
  • muscle spindles adapt reducing stretch reflex
  • increased ELASTICITY
131
Q

What diseases are linked with the cardiovascular system ?

A
  • atherosclerosis
  • coronary heart disease
  • heart attack
  • stroke
132
Q

What is ATHEROSCLEROSIS ?

A
  • build up of fatty deposit on arterial wall
  • narrows lumen
  • reducing ability to vasodialate
133
Q

What is CORONARY HEART DISEASE ?

A
  • results from atherosclerosis
  • reduction in blood flow
  • angia or heart attack
134
Q

What is a HEART ATTACK ?

A
  • fatty plaque breaks away from wall
  • blood clot forms
  • blocks coronary artery = cut off O2 to cardiac muscle
135
Q

What is an ISCHAEMIC STROKE ?

A
  • blockage in CEREBRAL ARTERY

- cutting O2 supply to brain

136
Q

What is a HAEMORRHAGIC STROKE ?

A
  • burst of blood vessel

A-LEVEL PE (OCR) Mr Grice (27 decks)

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