PAPER 1 - Preparation and Training Methods Flashcards
Define the princples of training
the rules that underping training programes designed to ensure safe and effective fitness adaption
What should a training programme also include?
- Test (use an appropriate evaluation test)
- Warm up
- Cool down
what is the acronym used for a making training plan
MR SPOV
the M in MRSPOV is….
this means…
moderation
correct balance of training to prevent overuse whilst ensuring progression
the R is MRSPOV stands for…
which means…
reversibility
training must be maintained to prevent deterioration in performance, through injury or off season losses are rapid in aerobic capacity
the S in MRSPOV stands for…
means….
specificity
training should be relevant to the athlete and what they want to achieve
- sport
- to them
- energy system
- muscle fibre type
- movement pattern
the P in MRSPOV stands for…
this means…
progression
should plan for a gradual increase in training demads over time to ensure improvements
the O in MRSPOV stands for…
and means…
what accronymn reminds you of the components that can be manipulated?
overload
planned increase of training intensity (above the performers comfort zone to place stress on the body to force adapation)
4 components can be manipulated (FITT)
- frequency
- intensity
- time
- type (method of training used)
the V in MRSPOV stands for…
this means…
variance
programmes should be varied to maintain interest
- prevent boredom
- maintain motivation
- limit overuse injuries
What is PERIODISATION ?
the ORGANISED DIVISION of training into blocks, each with a GOAL and TIME-FRAME
periodisation ensures training is structured to give…
realistic goals and achieve them
periodisation ensures a performer reaches…
their physiological peak at the right time
periodisation ensures a performer avoids…
injury
Define adaption
The physiological change in response to training for example increase red blood cell production
the three types of cycles are…
mesocycles
macrocycles
microcycles
each cycle has a specific…
goal and time frame
- yearly basis for most national competitions
- euros every 2 years
- olympics every 4 years
What is a MACRO-CYCLE ?
a LONG-TERM training plan, typically over ONE YEAR, to achieve a long-term goal such as PB as national championship. Broken down into serveral meso cycles
What is a MESO-CYCLE ?
a MID-TERM training plan, typically SIX WEEKS, can range from 4 - 16 weeks, to achieve a mid-term goal. Is formed of several micro cycles
What is a MICRO-CYCLE ?
a SHORT-TERM training plan, typically ONE WEEK, to achieve a short-term goal
What are the 3 main phases of periodised year?
- Preparation phase
- Competitive phase
- tranisition phase
What happens in PREPARATORY PHASE 1 ?
- off-season
- aerobic training
- S & C
What happens in the PREPARATORY PHASE 2 ?
- pre-season
- progressive overload
- sport-specific fitness
- training volume reduced (just before the compeition)
What happens in the COMPETITIVE PHASE 3 ?
- training load reduces
- lower intensity to remain injury free
- focus tactics, strategies and game-play
What happens in the COMPETITIVE PHASE 4 ?
- tapering (2 - 3 weeks before)
- training intensity remains
- training load gradually reduced
-
What is TAPERING ?
MAINTAINING the INTENSITY but DECREASING the VOLUME of training by ONE THIRD to prepare for competition
What happens in the TRANSITION PHASE ?
- active rest and re-couperation
- treatment for injury
- low-intensity aerobic work
What is AEROBIC CAPACITY ?
the ability of the body to INSPIRE, TRANSPORT and UTILISE oxygen to perform SUSTAINED periods of aerobic activity
What is VO2 MAX ?
MAXIMUM VOLUME of oxygen inspired, transported and utilised PER MINUTE during EXHAUSTIVE EXERCISE
What is the component of fitness that underpins all endurance based work?
Aerobic capacity
e.g long distance running, triathalons, cross country skiing
Also important to other sporting situations like football, hockey and rowing.
What is the key component of aerobic capacity?
VO2 max
The higher the % attained before fatigue sets in, the higher the aerobic capcity of a performer
What is VO2 max measured in ?
millilitres per kilogram per minute (ml/kg/min)
What are the 4 factors that affect VO2 max ?
- physiological make-up
- age
- gender
- training
How does PHYSIOLOGICAL MAKE-UP affect VO2 max ?
(the greater the effeciency of the resp system, cv system and muscle cells to inspire, transport and utilising the o2 the higher the Vo2
- size of lungs / cardiac muscle
- size of left ventricle (increase SV)
- capillarisation (increase surface area for gaseous exchange)
- SO fibres (slow oxidative)
- body fat??
How does AGE affect VO2 max ?
- VO2 max declines after 20 years
- 1% per year
- lower elasticity in heart / blood vessels
How does GENDER affect VO2 max ?
- females have 15-30% lower VO2 max
- females have more body fat
- smaller lung volume
- lower hb levels
How does TRAINING affect VO2 max ?
- aerobic training increases capacity
- training causes adaptations
What is CAPILLARISATION ?
the FORMATION and DEVELOPMENT of a network of capillaries to a part of the body, INCREASED through AEROBIC TRAINING
What is OBLA ?
ONSET of BLOOD LACTATE ACID
What are the 4 tests for AEROBIC CAPACITY ?
- direct gas analysis
- cooper 12-minute run
- Queen’s college step test
- multi-stage fitness test
What are the 4 aerobic capacity tests?
- direct gas analysis
- 12 min cooper run
- Multi-stage fitness test
- the Queens college step test
Aerobic capacity tests - What is the DIRECT GAS ANALYSIS ?
- test for aerobic capacity
- continuous exercise until exhaustion
- progressive intensity
- treadmill / bike / gas mask / flow metre / gas analyser
- measures concentration of O2 and CO2 in INSPIRED and EXPIRED air
What are the ADVANTAGES of direct gas analysis ?
- direct objective measurement of vO2 max
- accurate and reliable
- can be done of different sports
What are the DISADVANTAGES of direct gas analysis ?
- cannot be used with elderly
- cannot be used with health conditions
- specialist equipment required plus it is expensive
What is the COPPER 12-MINUTE RUN ?
- continuous running within 12 minutes
- this is a maximal intensity test which using a simple calculation can predict vo2
- 400m
- total distance is recorded
What are the ADVANTAGES of the cooper 12-minute run ?
- large groups can do this at the same time
- simple and cheap equipment required
- published tables of normative data
- simple vo2 calculation
What are the DISADVANTAGES of the cooper 12-minute run ?
- its a prediction of Vo2 max and not a measurement
- not elderly
- not health conditions
- not sport specific e.g rowers and cyclists can be at a disadvantage
What is the QUEEN’S COLLEGE STEP TEST ?
- continuious stepping box 41.3cm high for 3 minutes
- 24 steps/ min (men)
- 22 steps/min (women)
- HR taken for 5 secs after the test you take HR for 15 secs
What are the ADVANTAGES of the queen’s college step test ?
- simple and cheap equipment required
- HR easily monitored
- published tables of normative data and simple VO2 max calculation
What are the DISADVANTAGES of the queen’s college step test ?
- predicition not a measurement
- HR affected by prior exercise
- not sport specific
What is the NCF MULTI-STAGE FITNESS TEST ?
- continuous 20m shuttle run
at progressive intensites - timed to audio cue
- use standardised comparison table
s
What are the ADVANTAGES of the NCF multi-stage fitness test ?
- large groups can do it at the same time
- simple and cheap equpment
- published tables of VO2 max equivalent
What are the DISADVANTAGES of the NCF multi-stage fitness test ?
- prediction not a measurement
- limited by subject motivation
- not elderly
- not health conditions
- not sport specific
Why is it essential to find the correct intensity to train?
it is essential to gain aerobic adaptions;
if too high the performer may fatigue too quickly and adapt anaerbically
if too low then no adaption may be made
Why is heart rate used in training rather than VO2?
It is difficult to predict or measure VO2 therefore heart rate is commonly used as they closely relate
What are the heart rate training zones?
- based on performers age and training need
- can be used to monitor intensity to ensure correct structural adaption occurs
What is KARVONEN’S PRINCIPLE ?
training HR = resting HR + %(HRmax - resting HR)
What is CONTINUOUS TRAINING ?
steady-state low-moderate intensity work for a prolonged period of time
what is some typical excercises would would usually do in continuous training?
What will this type of training stress?
- typically involves large muscle groups
- such as jogging, swimming, rowing
- These type of training will stress aerobic energy system and slow oxidative muscle fibres
What is the INTENSITY of continuous training ?
60 - 80% of HRmax
What is the DURATION of continuous training ?
20 - 80 mins
What are the ADVANTAGES of continuous training ?
- improve aerobic capacity
- little equipment
What are the DISADVANTAGES of continuous training ?
- boring
- not sport specific
What is Fartlek training?
- it is continuous steady-state aerobic traning interspersed with varied higher internsity bouts and lower recovery periods
What is HIIT ?
repeated bouts of high-intensity work followed by varied recovery times for an overal periods of 20-60 mins
(High-intensity interval training)
What ways can you adapt HIIT training to gain the correct adaption?
- duration of the work interval
- intensity of the work interval
- number of repetitions in a set
- number of sets within a session
- duration of recovery interval
- activity during the recovery interval
Define repetitions
- number of times an excercise is repeated or weight lifited
Define sets
a series of repetitions followed by a relief period
What is the INTENSITY of HIIT ? (work intervals)
80 - 95% of HRmax
What is the DURATION of HIIT ? (work intervals)
5 secs - 8 mins
What is the INTENSITY of HIIT ? (rest intervals)
40 - 50% HRmax
What is the DURATION of HIIT ? (rest intervals)
equal to the work intervals (1:1 work to relief)
Can HIIT easily be modified?
- yes it can, it can be modified for people of varying fitness levels and can be performed in all sports
- common uses are cycling, walking, swimming
- HIIT provides smimilar benefits in aerobic capacity but in shorter periods of time than continuous training
AEROBIC TRAINING : RESPIRATORY SYSTEM : STRUCTURAL ADAPTATIONS : FUNCTIONAL EFFECT
- stronger respiratory muscles = increased lung volume & decreased respiratory fatigue
- increased SA alveoli = increased external gaseous exchange
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
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
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
Define Asthma
it is the constriction of the bronchial airways and inflammation of the mucous membranes, which restrict the airways and limit breathing
Define Hypertension
chronic high blood pressure defined as consistently high blood pressure over 140/90 mmHg
define stroke
is a blockage in a cerebral artery cutting of oxygenated blood flow to an area of the brain or burst blood vessel within or on the surface of the brain
define strength
-is the ability of the body to apply force
-it is a component of fitness important to most forms of activity and dependent on th eefficency of the neuromuscular system
define neuromuscular system
the connection between the muscles and nervous system
What is STATIC STRENGTH ?
- against a resistance
- no movement
- isometric contractions = no muscle length change
Give an example of static strength
handstand on the floor
What is DYNAMIC STRENGTH ?
- force applied to a resistance
- eccentric or concentric
- power output - combination of speed and strength
Give an example of dynamic strength ?
hop, step, jump phase in triple jump
Define power output
the amount of work performed per unit of time measured in watts (W)
What is MAXIMUM STRENGTH ?
- maximal amount of force
- singular muscle contraction
- one rep max
Give an example of maximum strength
Olympic weightlifter performing deadlift
What is EXPLOSIVE STRENGTH ?
- series of rapid muscular contractions
- muscle is stretched before conc. contracting
- elastic recoil increased force of contraction
Give an example of explosive strength
sprinter
What is STRENGTH ENDURANCE ?
- sustain repeated muscular contractions
- withstand fatigue
- extended period of time
Give an example of strength endurance
rowing
What are the 4 AFFECTING FACTORS of strength ?
- cross-section area
- fibre type
- gender
- age
How does the 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
What is the average vertical jump score for 16-19
females = 36 - 46 cm males = 40 - 49 cm
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
What are the STRENGTHS of the one rep max test ?
- direct objective measure
- easy procedure
- most muscle groups can be tested
What are the WEAKNESSES of the one rep max test ?
- trail and error = fatigue
- good technique
- potential for injury
What is the GRIP STRENGTH DYNAMOMETER ?
MAXIMUM STRENGTH
- hold the dynamometer with a straight arm above head
- arm brought down as grip is squeezed
What are the STRENGTHS of the grip strength dynamometer ?
- simple objective measure
- cheap
- highly reliable
What are the WEAKNESSES of the grip strength dynamometer ?
- only measure forearm
- not sport-specific
What is the UK ABDOMINAL CURL TEST ?
STRENGTH ENDURANCE
- progressive intensity to exhaustion
- timed to an auto-cue
- stage and sit-up # given
What are the STRENGTH of the uk abdominal curl test ?
- large groups
- simple and cheap
- isolates abs
- valid and reliable
What are the WEAKNESSES of the uk abdominal test ?
- good technique
- strain on lower spine
- limited to subject motivation
- not sport-specific
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
What are the STRENGTHS of the vertical jump test ?
- easy
- minimal equipment
- administered by pp
What are the WEAKNESSES of the vertical jump test ?
- not isolated to one muscle group
- isolated to legs
What are the PRINCIPLES OF TRAINING ?
Specificity Progressive - Overload Reversibility Variance Moderation
What is SPECIFICITY ?
training should be relevant and appropriate for the individual
What is PROGRESSION ?
demand should gradually increase over time to ensure the performer adapts and improves
What is OVERLOAD ?
training should be above the performer’s comfort zone to ensure the body adapts
What are the four components of overload ?
Frequency
Intensity
Time
Type
What is VARIANCE ?
training should have a variety of exercises to prevent the performer from becoming bored
What is MODERATION ?
training should be intense enough for adaptations to occur but not too intense that overuse occurs
What is REVERSIBILITY ?
training must be maintained to prevent deterioration
What are the types of training for STRENGTH ?
- weight training
- multi-gym
- plyometric training
- circuit and interval training
What is WEIGHT TRAINING ?
- free standing weights
- high resistance, low reps = muscle size / strength
- maximum strength
What are the ADVANTAGES of weight training ?
- specific to muscle groups
- maintains posture and alignment
- can be adjusted to sport and type of strength
What are the DISADVANTAGES of weight training ?
- potentially dangerous
- ‘spotter’ required
What is MULTI-GYM TRAINING ?
- multiple components
- wide range of exercises
- adjustable weight
What are the ADVANTAGES of multi-gym ?
- space efficient
- safe
- total body workout
- suit strength requirements
What are the DISADVANTAGES of multi-gym ?
- exercises are generic
- hard to suit specific movements in certain sporting actions
What is PLYOMETRIC TRAINING ?
- explosive exercises
- improve speed that muscle shorten
- eccentric contraction stores energy used in concentric contraction
- neuromuscular system stimulated stretch reflex
What are the ADVANTAGES of plyometric training ?
- significant increase in explosive strength
What are the DISADVANTAGES of plyometric training ?
- high risk of injury
- experiences performers only
What is the INTENSITY of plyometric training ?
medium - very high
What is the DURATION of plyometric training ?
2-6 reps with full recovery between exercises
100-200 contractions per session
What is the FREQUENCY of plyometric training ?
2-3 sessions per week
2 days rest between sessions
What is CIRCUIT TRAINING ?
- set number of exercise stations
- alternate working muscle groups
- strength endurance
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
STRENGTH : NEURAL ADAPTATIONS
- increased type IIa IIx fibres
- decreased inhibition of strength reflex
STRENGTH : MUSCLE ADAPTATIONS
- muscle hypertrophy (cross-sectional area 20-45%)
- muscle hyperplasia
- tendon / ligament strength
- bone density
STREGTH : METABOLIC ADAPTATION
- increased ATP, PC, Glycogen stores
- enzyme activity
- buffering capacity
What is MUSCLE HYPERPLASIA ?
increased number of muscle fibres
What are the types of FLEXIBILITY ?
- static flexibility
- dynamic flexibility
What is STATIC FLEXIBILITY ?
- RoM at joint without movement
- prerequisite for dynamic flexibility (does not ensure it)
- static active and static passive
What is STATIC ACTIVE FLEXIBILITY ?
- voluntary contraction
- requires strength of opposing muscle groups
What is STATIC PASSIVE FLEXIBILITY ?
- assisted by partner
- aid joint beyond point of resistance
What is DYNAMIC FLEXIBILITY ?
- Rom at joint with speed of movement
What are the AFFECTING FACTORS of flexibility ?
- type of joint
- length / elasticity of connective tissue
- gender
- age
How does JOINT TYPE affect flexibility ?
- size / shape / articulating bones affect RoM
- ball and socket have greater RoM than hinge
How does LENGTH / ELASTICITY OF CONNECTIVE TISSUE affect flexibility ?
- greater L and E = greater RoM
- grater the distance before stretch reflex is initiated
How does GENDER affect flexibility ?
- females > males
- high oestrogen - responsible for length / elasticity
How does AGE affect flexibility ?
- greater in childhood
- loss of elasticity in connective tissue
What are the ways of assessing flexibility ?
- goniometry
- sit and reach
What is GONIOMETRY ?
- 360 degree protractor
- two extending arms
- measures RoM
- head placed on axis of rotation
- arms extended at articulating bones
What are the ADVANTAGES of goniometry ?
- objective
- any joint
- sport-specific
What are the DISADVANTAGES of goniometry
- difficult to locate axis
- trained person required for accurate measure
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
What are the ADVANTAGES of the sit and reach test ?
- easy and cheap
- standardised data for comparison
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
What is the average sit and reach score for men ?
10.9 - 7 cm
What is the average sit and reach score for women ?
11.9 - 7 cm
What are the types of training for flexibility ?
- static stretching
- isometric stretching
- proprioceptive neuromuscular facilitation
- ballistic stretching
- dynsmic stretching
What is STATIC ACTIVE STRETCHING ?
performer moves joint into fully stretched position WITHOUT ASSISTANCE and holds for 10-30 secs
What is STATIC PASSIVE STRETCHING ?
performer moves joint past point of resistance WITH ASSISTANCE and hold for 10-30 secs
What is ISOMETRIC STRETCHING ?
- isometrically contracts
- with assistance
- overcomes stretch reflex
What is PNF ?
- desensitises stretch reflex
- static passive stretch - isometrically contracts agonist -relaxes - stretched further
- muscle spindles adapt to increased length
What is BALLISTIC STRETCHING ?
- swinging bouncing movements
- force joint through extreme RoM
- preparing muscle for rapid movement
What is DYNAMIC STRETCHING ?
- full RoM with control
- more controlled that ballisitc
- arm circles, walking lunges
- speed and power
FLEXIBILITY : MUSCLE TISSUE ADAPTATIONS
- increased RESTING LENGTH = increased RoM
- muscle spindles adapt reducing stretch reflex
- increased ELASTICITY
What diseases are linked with the cardiovascular system ?
- atherosclerosis
- coronary heart disease
- heart attack
- stroke
What is CORONARY HEART DISEASE ?
- results from atherosclerosis
- reduction in blood flow
- angia or heart attack
What is a HAEMORRHAGIC STROKE ?
- burst of blood vessel
What is a HEART ATTACK ?
- fatty plaque breaks away from wall
- blood clot forms
- blocks coronary artery = cut off O2 to cardiac muscle
What is an ISCHAEMIC STROKE ?
- blockage in CEREBRAL ARTERY
- cutting O2 supply to brain
What is ATHEROSCLEROSIS ?
- build up of fatty deposit on arterial wall
- narrows lumen
- reducing ability to vasodialate
What are the 3 main phases of periodised year?
- Preparation phase
- Competitive phase
- tranisition phase
