PAPER 1 - Preparation and Training Methods Flashcards
What is PERIODISATION ?
the ORGANISED DIVISION of training into blocks, each with a GOAL and TIME-FRAME
What is a MACRO-CYCLE ?
a LONG-TERM training plan, typically over ONE YEAR, to achieve a long-term goal
What is a MESO-CYCLE ?
a MID-TERM training plan, typically SIX WEEKS, to achieve a mid-term goal
What is a MICRO-CYCLE ?
a SHORT-TERM training plan, typically ONE WEEK, to achieve a short-term goal
What is TAPERING ?
MAINTAINING the INTENSITY but DECREASING the VOLUME of training by ONE THIRD to prepare for competition
What happens in PREPARATORY PHASE 1 ?
- off-season
- aerobic training
- S & C
What happens in the PREPARATORY PHASE 2 ?
- pre-season
- sport-specific fitness
- training volume reduced
What happens in the COMPETITIVE PHASE 3 ?
- training load reduces
- lower intensity
- tactics
- game-play
What happens in the COMPETITIVE PHASE 4 ?
- tapering
- training load gradually reduced
What happens in the TRANSITION PHASE ?
- 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 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 ?
- size of lungs / cardiac muscle
- size of left ventricle (increase SV)
- capillarisation (increase surface area for gaseous exchange)
- SO fibres
- 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 is the DIRECT GAS ANALYSIS ?
- test for aerobic capacity
- continuous exercise
- 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
- accurate
- 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
What is the COPPER 12-MINUTE RUN ?
- continuous running
- 400m
- total distance is recorded
What are the ADVANTAGES of the cooper 12-minute run ?
- large groups
- simple and cheap
- published tables of normative data
What are the DISADVANTAGES of the cooper 12-minute run ?
- not a measurement
- elderly
- health conditions
- not sport specific
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
What are the ADVANTAGES of the queen’s college step test ?
- simple and cheap
- HR easily monitored
- published tables of normative data
What are the DISADVANTAGES of the queen’s college step test ?
- not a measurement
- not sport specific
What is the NCF MULTI-STAGE FITNESS TEST ?
- continuous 20m shuttle
- progressive intensities
What are the ADVANTAGES of the NCF multi-stage fitness test ?
- large groups
- simple and cheap
- published tables of VO2 max equivalent
What are the DISADVANTAGES of the NCF multi-stage fitness test ?
- not a measurement
- elderly
- health conditions
- not sport specific
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 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 HIIT ?
repeated bouts of high-intensity work followed by varied recovery times
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)
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
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
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
javelin thrower
What is STRENGTH ENDURANCE ?
- sustain repeated muscular contractions
- withstand fatigue
- extended period of time
Give an example of explosive strength
wrestling
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
