phys B Flashcards
isometric resistance training
exercise in which the joint angle and muscle length do not change during contraction
Isotonic Resistance Training
Exercise where there is the same weight throughout the range of movement
Muscular Power
The ability to produce force times the speed of movement
Muscular Strength
Maximum amount of force exerted by a muscle
Local Muscular Endurance
Ability of a muscle to repeatedly exert force over a prolonged period while experiencing fatigue.
FITT
- Frequency
- Intensity
- Time
- Type
Anaerobic
Target heart rate zone working at 85-100% of max heart rate and gasping air.
Aerobic
Target heart rate zone is working out at 70-85% of max heart rate and training for endurance event.
Repetition
The number of times you perform an exercise
Set
The number of cycles of repetitions
Circuit
Type of program used for beginners the focuses on the strength and endurance
Progressive Overload
Increasing the workload to accommodate muscle against resistance to build strength
Over Training Syndrome
Training for competition or a specific event and train beyond the body’s ability to recover
Isometric Exercise
A plank
Aerobic
Exercise used to improve endurance
Plyometric Training
Jump Training
Proprioception
Ability to sense stimuli arising within the body regarding position, motion and equilibrium
coordination
throwing and catching a ball is an example
Dynamic
Type of exercise should be included in your warm-up
Static
Type of exercise that should be in your cooldown
principles of training
- Specificity
- Intensity
- Duration
- Progressive Overload
- Frequency
- Detraining
- Variety
- Diminishing returns
Specificity
- relates to tailoring a training program to the specific demands of an athletes sport and position
- training should be specific to the energy systems, fitness components and major muscle groups
Intensity
- Level of exertion being applied during the work phase of a training session
Duration
- length of a training program
- length of the actual training session
- minimum time a training program needs to be performed before chronic adaptations can occur
Periodisation
- organising a training into manageable blocks or periods of time
- build in tapering and peaking to ensure a performer is at their prime for a specified major competition
Progressive Overload
- increase in training stimulus to cause a positive long term adaptation
- occurs when the performer has adapted to the current workload
- only overload one parameter at a time never more than one
Frequency
_ number of training sessions conducted in a week
- training to improve a fitness component must occur at least three times per week
Detraining
- termination of training and the corresponding and rapid return to pre-training levels
Maintenance
Fitness gains can be maintained by training twice per week
warm up
- purpose
- elements
- physiological responses
- prepare the body for competition or conditioning exercise
- reduce the possibility of joint and muscle injury or soreness
- the warm up should include exercises that prepare the muscles to be used and activate the energy systems. it should include a continuous activity, light resistance activity and flexibility.
- increased heart rate , increased stroke volume, increased ventilation, increased muscle temp, increased contraction
conditioning/ skill development
this phase incorporates conditioning and skill development. during conditioning specific fitness components for a particular sport are developed using training methods. skill development focuses on the specific skills and team work required during the sport
continuous training
TO IMPROVE AEROBIC CAPACITY, RAISE LACTATE THRESHOLD LEVELS AND IMPROVE Local Muscular Endurance
LISS (Low intensity Steady State/Long Slow Distance (LSD) – This is submaximal aerobic training at around 75% HR max, with emphasis on distance and not speed. It can be used early in an aerobic training program or pre season phase.
Lactate Threshold (LT) training – This is faster, race type work at about 85% MHR. Lactic acid accumulates, making it very fatiguing but great for replicating competition conditions
Fartlek – Is a Swedish word that means “speed play”. It included regular changes of pace (intensity) It is a blend of continuous and interval training.
interval training
Work – rest. This type of training improves speed, power, agility and aerobic and anaerobic capacity.
RECOVERY INTERVAL – This is the time between work efforts. It can be passive or active. The specific energy system and fitness component being targeted will determine what the HR should be during the recovery period
resistance training
Resistance training is good for developing the fitness components of: Muscular strength, Speed, Power, Local Muscular Endurance
understanding
repetitions = one performance of an exercise
set = a number of repetitions of an exercise performed consecutively without rest
RM = repetition maximum, the maximum weight you can lift a certain amount of times
flexibility training
Static stretching
dynamic stretching
PNF
flexibility is training used to improve movement and muscle flexibility.
- static = when a person stretches to a position and holds it for up to 10sec
- dynamic = involves athletes performing a gradually intensifying series of movements
- Proprioceptive Neuromuscular Facilitation – Take muscle to max range, contract the muscle against an immovable resistance (isometric) Passively increase the range yourself and repeat
circuit training
circuit training combines both continuous and resistance training, and consists of a series of exercises arranged in order and designed to develop health-related or specific sport related fitness
cross training
periodisation
the key element in structuring a sound training year for athletes is periodization. its the cycling of specificity, intensity and volume of training to achieve peak levels of fitness for competition. the year is divided into periods that will achieve different things.
tapering and peaking
Tapering
A reduction in training leading up to competition should begin a week before the event/comp.
Peaking
Refers to those training techniques that result in players reaching their optimum state of readiness to perform.
recovery
the process of returning the body to its pre-exercise state.
physiological causes of fatigue
- fuel depletion
- lactic acid system
- aerobic system
- metabolic by-products
- dehydration and increased body temperature
recovery strategies
cool down stretching passive recovery rehydration CWI HWI CWT massage compression
passive recovery
sitting down and not moving after exercise
rehydration
Can take up to 24hours. Can weigh yourself before and after activity. 1kg of body weight = 1 -1.5litres of water.
* Electrolytes such as sodium are lost in sweat
and need to be replaced during and after prolonged
exercise.
CWI cold water immersion
- Cold water immersion (CWI), otherwise known as ice-baths, plunges pools and cold water therapy is a recovery process involving the immersion of the body into cold water
- primary used post training sessions, training in the heat or during the acute phase of muscle injury, soreness or bruising. try to accumulate up to 10 minutes in the plunge pool to shoulder level
CWT cold water therapy
Alternating between hot and cold water which acts as a pump-like action in your blood vessels, which moves metabolic waste products out of your muscles and back into the bloodstream.
HWI hot water immersion
this is usually done in a temp of about 37-40 degrees, and can be done in a spa to use the jets as a form of massage therapy
role of the 02 transport system in recovery
EPOC and 02 debt
- it is the total amount of oxygen required during the recovery process after exercise to return all body systems back to a pre-exercise resting state.
Alactacid Debt
-physiological process
- rapid recovery, the whole process uses between 2-4 litres of oxygen and is usually 50% complete within 20-30 seconds and fully completed within 2-3 minutes
- replenishment of phosphagens
- re-saturation of myoglobin and haemoglobin with oxygen (oxyhaemoglobin)
lactacid debt
the slow recovery,
consumption of CHO
-suggested time frame
High GI in the first hour
- Consume small amounts of protein ASAP
- Continue with Low GI
consumption of protein
-suggested time frame
consuming 15-25g of high quality protein in the first hour of exercising
muscle glycogen replenishment
the glycogen stores will be replenished with 5-20 hour especially if CHO loading increases fuel supplies.
DOMS (delayed onset muscle soreness
- characteristics
- actions for minimizing impact and prevention
delayed onset muscle soreness is the pain and stiffness felt in the muscles several hours after unaccustomed or strenuous exercise
when the muscles are recovering
- actions is minimize it are stretching before and after exercise
result of microscopic tearing of the muscle fibers, with most researchers agreeing that it is linked strongly to eccentric contractions; where the muscle lengthens during contraction.
vasodilation
the widening of blood vessels
vasoconstriction
the narrowing of the blood vessels
venous pooling
venous pooling is also known as chronic venous insufficiency. it occurs when the small valves in our leg veins become damaged and no longer function properly.
active recovery
Includes exercise at reduced intensity Speed up removal of Lactic Acid and H+.
* Realign muscle fibres and restablish normal range of movement.
massage
the physical effect of massage on muscle recovery and repeated sports performance is controversial. Massage appears to have a positive effect on athletes’ perceptions about muscle recovery. Massage is most likely to reduce delayed muscle soreness when administered two to six hours after intense exercise
compression
training session components
+warm up = prepare the body for competition and reduce the chance of injury. It should have a continuous activity, light resistance and flexibility.
+conditioning = fitness components and skill dev
+cool down = Prevents venous pooling, Reduces effects of DOMS, Assists removal of Lactate and H+
phases of training year
Preparatory Phase/Pre-season
Competitive Phase/In-season
Transition Phase/Off-season
