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