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phys B Flashcards

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1
Q

isometric resistance training

A

exercise in which the joint angle and muscle length do not change during contraction

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2
Q

Isotonic Resistance Training

A

Exercise where there is the same weight throughout the range of movement

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3
Q

Muscular Power

A

The ability to produce force times the speed of movement

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4
Q

Muscular Strength

A

Maximum amount of force exerted by a muscle

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5
Q

Local Muscular Endurance

A

Ability of a muscle to repeatedly exert force over a prolonged period while experiencing fatigue.

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6
Q

FITT

A
  1. Frequency
  2. Intensity
  3. Time
  4. Type
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7
Q

Anaerobic

A

Target heart rate zone working at 85-100% of max heart rate and gasping air.

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8
Q

Aerobic

A

Target heart rate zone is working out at 70-85% of max heart rate and training for endurance event.

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9
Q

Repetition

A

The number of times you perform an exercise

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10
Q

Set

A

The number of cycles of repetitions

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11
Q

Circuit

A

Type of program used for beginners the focuses on the strength and endurance

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12
Q

Progressive Overload

A

Increasing the workload to accommodate muscle against resistance to build strength

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13
Q

Over Training Syndrome

A

Training for competition or a specific event and train beyond the body’s ability to recover

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14
Q

Isometric Exercise

A

A plank

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15
Q

Aerobic

A

Exercise used to improve endurance

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16
Q

Plyometric Training

A

Jump Training

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17
Q

Proprioception

A

Ability to sense stimuli arising within the body regarding position, motion and equilibrium

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18
Q

coordination

A

throwing and catching a ball is an example

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19
Q

Dynamic

A

Type of exercise should be included in your warm-up

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20
Q

Static

A

Type of exercise that should be in your cooldown

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21
Q

principles of training

A
  1. Specificity
  2. Intensity
  3. Duration
  4. Progressive Overload
  5. Frequency
  6. Detraining
  7. Variety
  8. Diminishing returns
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22
Q

Specificity

A
  • 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
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23
Q

Intensity

A
  • Level of exertion being applied during the work phase of a training session
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24
Q

Duration

A
  • 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
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25
Q

Periodisation

A
  • 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
26
Q

Progressive Overload

A
  • 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
27
Q

Frequency

A

_ number of training sessions conducted in a week

- training to improve a fitness component must occur at least three times per week

28
Q

Detraining

A
  • termination of training and the corresponding and rapid return to pre-training levels
29
Q

Maintenance

A

Fitness gains can be maintained by training twice per week

30
Q

warm up

  • purpose
  • elements
  • physiological responses
A
  • 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
31
Q

conditioning/ skill development

A

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

32
Q

continuous training

A

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.​

33
Q

interval training

A

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​

34
Q

resistance training

A

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
​

35
Q

flexibility training
Static stretching
dynamic stretching
PNF

A

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​
36
Q

circuit training

A

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

37
Q

cross training

A
38
Q

periodisation

A

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.

39
Q

tapering and peaking

A

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.

40
Q

recovery

A

the process of returning the body to its pre-exercise state.

41
Q

physiological causes of fatigue

A
  • fuel depletion
  • lactic acid system
  • aerobic system
  • metabolic by-products
  • dehydration and increased body temperature
42
Q

recovery strategies

A 
cool down 
stretching 
passive recovery 
rehydration 
CWI 
HWI 
CWT
massage 
compression
43
Q

passive recovery

A

sitting down and not moving after exercise

44
Q

rehydration

A

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.

45
Q

CWI cold water immersion

A
  • 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
46
Q

CWT cold water therapy

A

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.

47
Q

HWI hot water immersion

A

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

48
Q

role of the 02 transport system in recovery

EPOC and 02 debt

A
  • 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.
49
Q

Alactacid Debt

-physiological process

A
  • 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)
50
Q

lactacid debt

A

the slow recovery,

51
Q

consumption of CHO

-suggested time frame

A

High GI in the first hour

  • Consume small amounts of protein ASAP
  • Continue with Low GI
52
Q

consumption of protein

-suggested time frame

A

consuming 15-25g of high quality protein in the first hour of exercising

53
Q

muscle glycogen replenishment

A

the glycogen stores will be replenished with 5-20 hour especially if CHO loading increases fuel supplies.

54
Q

DOMS (delayed onset muscle soreness

  • characteristics
  • actions for minimizing impact and prevention
A

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.
55
Q

vasodilation

A

the widening of blood vessels

56
Q

vasoconstriction

A

the narrowing of the blood vessels

57
Q

venous pooling

A

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.

58
Q

active recovery

A

Includes exercise at reduced intensity Speed up removal of Lactic Acid and H+.
* Realign muscle fibres and restablish normal range of movement.

59
Q

massage

A

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

60
Q

compression

A
61
Q

training session components

A

+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+

62
Q

phases of training year

A

Preparatory Phase/Pre-season
Competitive Phase/In-season
Transition Phase/Off-season

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