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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
What is the COPPER 12-MINUTE RUN ?
- continuous running - 400m - total distance is recorded
26
What are the ADVANTAGES of the cooper 12-minute run ?
- large groups - simple and cheap - published tables of normative data
27
What are the DISADVANTAGES of the cooper 12-minute run ?
- not a measurement - elderly - health conditions - not sport specific
28
What is the QUEEN'S COLLEGE STEP TEST ?
- box 41.3cm high - 24 steps/ min (men) - 22 steps/min (women) - HR taken for 5 secs after for 15 secs
29
What are the ADVANTAGES of the queen's college step test ?
- simple and cheap - HR easily monitored - published tables of normative data
30
What are the DISADVANTAGES of the queen's college step test ?
- not a measurement | - not sport specific
31
What is the NCF MULTI-STAGE FITNESS TEST ?
- continuous 20m shuttle | - progressive intensities
32
What are the ADVANTAGES of the NCF multi-stage fitness test ?
- large groups - simple and cheap - published tables of VO2 max equivalent
33
What are the DISADVANTAGES of the NCF multi-stage fitness test ?
- not a measurement - elderly - health conditions - not sport specific
34
What is KARVONEN'S PRINCIPLE ?
training HR = resting HR + %(HRmax - resting HR)
35
What is CONTINUOUS TRAINING ?
steady-state low-moderate intensity work for a prolonged period of time
36
What is the INTENSITY of continuous training ?
60 - 80% of HRmax
37
What is the DURATION of continuous training ?
20 - 80 mins
38
What are the ADVANTAGES of continuous training ?
- improve aerobic capacity | - little equipment
39
What are the DISADVANTAGES of continuous training ?
- boring | - not sport specific
40
What is HIIT ?
repeated bouts of high-intensity work followed by varied recovery times
41
What is the INTENSITY of HIIT ? (work intervals)
80 - 95% of HRmax
42
What is the DURATION of HIIT ? (work intervals)
5 secs - 8 mins
43
What is the INTENSITY of HIIT ? (rest intervals)
40 - 50% HRmax
44
What is the DURATION of HIIT ? (rest intervals)
equal to the work intervals (1:1 work to relief)
45
AEROBIC TRAINING : RESPIRATORY SYSTEM : STRUCTURAL ADAPTATIONS : FUNCTIONAL EFFECT
- stronger respiratory muscles = increased lung volume & decreased respiratory fatigue - increased SA alveoli = increased external gaseous exchange
46
AEROBIC TRAINING : CARDIOVASCULAR SYSTEM : STRUCTURAL ADAPTATIONS : FUNCTIONAL EFFECT
- cardiac hypertrophy = increased SV = decreased resting HR - increased elasticity of arterial walls = efficient vascular shunt = increased vasodialation - increased RBC and HB count - capillarisation
47
AEROBIC TRAINING : MUSCULO-SKELETAL SYSTEM : STRUCTURAL ADAPTATIONS : FUNCTIONAL EFFECT
- SO MF hypertrophy = aerobic energy production - size and density of mitochondria = utilisation of O2 - store of Mb and glycogen - connective tissue
48
AEROBIC TRAINING : METABOLIC SYSTEM : STRUCTURAL ADAPTATIONS : FUNCTIONAL EFFECT
- increase in mitochondria = increased metabolism - decreased fat mass = increased lean mass - decrease insulin resistance = maintains blood glucose levels
49
What is STATIC STRENGTH ?
- against a resistance - no movement - isometric contractions = no muscle length change
50
Give an example of static strength
handstand on the floor
51
What is DYNAMIC STRENGTH ?
- force applied to a resistance - eccentric or concentric - power output - combination of speed and strength
52
Give an example of dynamic strength ?
hop, step, jump phase in triple jump
53
What is MAXIMUM STRENGTH ?
- maximal amount of force - singular muscle contraction - one rep max
54
Give an example of maximum strength
Olympic weightlifter performing deadlift
55
What is EXPLOSIVE STRENGTH ?
- series of rapid muscular contractions - muscle is stretched before conc. contracting - elastic recoil increased force of contraction
56
Give an example of explosive strength
sprinter
57
What is STRENGTH ENDURANCE ?
- sustain repeated muscular contractions - withstand fatigue - extended period of time
58
Give an example of explosive strength
wrestling
59
What are the 4 AFFECTING FACTORS of strength ?
- cross-section area - fibre type - gender - age
60
How does the CROSS-SECTION AREA affect strength ?
- greater the section greater the strength | - 16-30N per cm of muscle cross section
61
How does FIBRE TYPE affect strength ?
- FO and FOG = strength | - large number of motor neurons forming large motor units
62
How does GENDER affect strength ?
- males have more strength - high muscle mass and cross-sectional area - more testosterone
63
How does AGE affect strength ?
- females = 16-25 - males = 18-30 - efficiency of neuromuscular system and elasticity
64
What is the average vertical jump score for 16-19
``` females = 36 - 46 cm males = 40 - 49 cm ```
65
What is the ONE REP MAX TEST ?
MAXIMUM STRENGTH - specific piece of gym equipment - increase weight until one rep can be completed - full recovery between reps
66
What are the STRENGTHS of the one rep max test ?
- direct objective measure - easy procedure - most muscle groups can be tested
67
What are the WEAKNESSES of the one rep max test ?
- trail and error = fatigue - good technique - potential for injury
68
What is the GRIP STRENGTH DYNAMOMETER ?
MAXIMUM STRENGTH - hold the dynamometer with a straight arm above head - arm brought down as grip is squeezed
69
What are the STRENGTHS of the grip strength dynamometer ?
- simple objective measure - cheap - highly reliable
70
What are the WEAKNESSES of the grip strength dynamometer ?
- only measure forearm | - not sport-specific
71
What is the UK ABDOMINAL CURL TEST ?
STRENGTH ENDURANCE - progressive intensity to exhaustion - timed to an auto-cue - stage and sit-up # given
72
What are the STRENGTH of the uk abdominal curl test ?
- large groups - simple and cheap - isolates abs - valid and reliable
73
What are the WEAKNESSES of the uk abdominal test ?
- good technique - strain on lower spine - limited to subject motivation - not sport-specific
74
What is the VERTICAL JUMP TEST ?
EXPLOSIVE STRENGTH - wall-mounted vertical jump board - highest point reached with arm outstretched - difference between resting and jumping score
75
What are the STRENGTHS of the vertical jump test ?
- easy - minimal equipment - administered by pp
76
What are the WEAKNESSES of the vertical jump test ?
- not isolated to one muscle group | - isolated to legs
77
What are the PRINCIPLES OF TRAINING ?
``` Specificity Progressive - Overload Reversibility Variance Moderation ```
78
What is SPECIFICITY ?
training should be relevant and appropriate for the individual
79
What is PROGRESSION ?
demand should gradually increase over time to ensure the performer adapts and improves
80
What is OVERLOAD ?
training should be above the performer's comfort zone to ensure the body adapts
81
What are the four components of overload ?
Frequency Intensity Time Type
82
What is VARIANCE ?
training should have a variety of exercises to prevent the performer from becoming bored
83
What is MODERATION ?
training should be intense enough for adaptations to occur but not too intense that overuse occurs
84
What is REVERSIBILITY ?
training must be maintained to prevent deterioration
85
What are the types of training for STRENGTH ?
- weight training - multi-gym - plyometric training - circuit and interval training
86
What is WEIGHT TRAINING ?
- free standing weights - high resistance, low reps = muscle size / strength - maximum strength
87
What are the ADVANTAGES of weight training ?
- specific to muscle groups - maintains posture and alignment - can be adjusted to sport and type of strength
88
What are the DISADVANTAGES of weight training ?
- potentially dangerous | - 'spotter' required
89
What is MULTI-GYM TRAINING ?
- multiple components - wide range of exercises - adjustable weight
90
What are the ADVANTAGES of multi-gym ?
- space efficient - safe - total body workout - suit strength requirements
91
What are the DISADVANTAGES of multi-gym ?
- exercises are generic | - hard to suit specific movements in certain sporting actions
92
What is PLYOMETRIC TRAINING ?
- explosive exercises - improve speed that muscle shorten - eccentric contraction stores energy used in concentric contraction - neuromuscular system stimulated stretch reflex
93
What are the ADVANTAGES of plyometric training ?
- significant increase in explosive strength
94
What are the DISADVANTAGES of plyometric training ?
- high risk of injury | - experiences performers only
95
What is the INTENSITY of plyometric training ?
medium - very high
96
What is the DURATION of plyometric training ?
2-6 reps with full recovery between exercises | 100-200 contractions per session
97
What is the FREQUENCY of plyometric training ?
2-3 sessions per week | 2 days rest between sessions
98
What is CIRCUIT TRAINING ?
- set number of exercise stations - alternate working muscle groups - strength endurance
99
What are the ADVANTAGES of circuit training ?
- can be used with free weight and multi gym - adapted to suit types of strength - very sport specific - large numbers
100
STRENGTH : NEURAL ADAPTATIONS
- increased type IIa IIx fibres | - decreased inhibition of strength reflex
101
STRENGTH : MUSCLE ADAPTATIONS
- muscle hypertrophy (cross-sectional area 20-45%) - muscle hyperplasia - tendon / ligament strength - bone density
102
STREGTH : METABOLIC ADAPTATION
- increased ATP, PC, Glycogen stores - enzyme activity - buffering capacity
103
What is MUSCLE HYPERPLASIA ?
increased number of muscle fibres
104
What are the types of FLEXIBILITY ?
- static flexibility | - dynamic flexibility
105
What is STATIC FLEXIBILITY ?
- RoM at joint without movement - prerequisite for dynamic flexibility (does not ensure it) - static active and static passive
106
What is STATIC ACTIVE FLEXIBILITY ?
- voluntary contraction | - requires strength of opposing muscle groups
107
What is STATIC PASSIVE FLEXIBILITY ?
- assisted by partner | - aid joint beyond point of resistance
108
What is DYNAMIC FLEXIBILITY ?
- Rom at joint with speed of movement
109
What are the AFFECTING FACTORS of flexibility ?
- type of joint - length / elasticity of connective tissue - gender - age
110
How does JOINT TYPE affect flexibility ?
- size / shape / articulating bones affect RoM | - ball and socket have greater RoM than hinge
111
How does LENGTH / ELASTICITY OF CONNECTIVE TISSUE affect flexibility ?
- greater L and E = greater RoM | - grater the distance before stretch reflex is initiated
112
How does GENDER affect flexibility ?
- females > males | - high oestrogen - responsible for length / elasticity
113
How does AGE affect flexibility ?
- greater in childhood | - loss of elasticity in connective tissue
114
What are the ways of assessing flexibility ?
- goniometry | - sit and reach
115
What is GONIOMETRY ?
- 360 degree protractor - two extending arms - measures RoM - head placed on axis of rotation - arms extended at articulating bones
116
What are the ADVANTAGES of goniometry ?
- objective - any joint - sport-specific
117
What are the DISADVANTAGES of goniometry
- difficult to locate axis | - trained person required for accurate measure
118
What is the SIT AND REACH TEST ?
- 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
What are the ADVANTAGES of the sit and reach test ?
- easy and cheap | - standardised data for comparison
120
What are the DISADVANTAGES of the sit and reach test ?
- only measures lower back and hamstrings | - pp must be warmed up and hold position for 2secs
121
What is the average sit and reach score for men ?
10.9 - 7 cm
122
What is the average sit and reach score for women ?
11.9 - 7 cm
123
What are the types of training for flexibility ?
- static stretching - isometric stretching - proprioceptive neuromuscular facilitation - ballistic stretching - dynsmic stretching
124
What is STATIC ACTIVE STRETCHING ?
performer moves joint into fully stretched position WITHOUT ASSISTANCE and holds for 10-30 secs
125
What is STATIC PASSIVE STRETCHING ?
performer moves joint past point of resistance WITH ASSISTANCE and hold for 10-30 secs
126
What is ISOMETRIC STRETCHING ?
- isometrically contracts - with assistance - overcomes stretch reflex
127
What is PNF ?
- desensitises stretch reflex - static passive stretch - isometrically contracts agonist -relaxes - stretched further - muscle spindles adapt to increased length
128
What is BALLISTIC STRETCHING ?
- swinging bouncing movements - force joint through extreme RoM - preparing muscle for rapid movement
129
What is DYNAMIC STRETCHING ?
- full RoM with control - more controlled that ballisitc - arm circles, walking lunges - speed and power
130
FLEXIBILITY : MUSCLE TISSUE ADAPTATIONS
- increased RESTING LENGTH = increased RoM - muscle spindles adapt reducing stretch reflex - increased ELASTICITY
131
What diseases are linked with the cardiovascular system ?
- atherosclerosis - coronary heart disease - heart attack - stroke
132
What is ATHEROSCLEROSIS ?
- build up of fatty deposit on arterial wall - narrows lumen - reducing ability to vasodialate
133
What is CORONARY HEART DISEASE ?
- results from atherosclerosis - reduction in blood flow - angia or heart attack
134
What is a HEART ATTACK ?
- fatty plaque breaks away from wall - blood clot forms - blocks coronary artery = cut off O2 to cardiac muscle
135
What is an ISCHAEMIC STROKE ?
- blockage in CEREBRAL ARTERY | - cutting O2 supply to brain
136
What is a HAEMORRHAGIC STROKE ?
- burst of blood vessel

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

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