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Phys B Flashcards

training programs, recovery

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1
Q

what are the health related fitness components

A

aerobic capcity, muscular strength, muscular power, flexibilty

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2
Q

what are the skill related fitness componets

A

speed, muscluar power, agility, reaction time, balance, coordination

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3
Q

what are the training principles

A

specificity, progressive overload, F.I.T.T, reversibilty, warmup/cooldown, diminishing returns, individuality, variety, periodisation

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4
Q

what does specificity focus on

A

muscle groups, fitness componets, energy systems, skill

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5
Q

what does the F stand for in F.I.T.T

A

frequency - how often you’re training

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6
Q

what does the I stand for in F.I.T.T

A

intesity - how hard you train

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7
Q

what does the T stand for in F.I.T.T

A

time - how long are your sessions

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8
Q

what does the last T stand for in F.I.T.T

A

type - the type of training you’re doing

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9
Q

what is reveseability

A

when the losses of fitness occur at a much faster rate than it took to get them

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10
Q

what is diminshing returns

A

the fitter you get the smaller the gains

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11
Q

what is individuality

A

everyone learns and progresses at different rates

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12
Q

what is varitey

A

avoiding boredom and keeping everyone motivated

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13
Q

what is periodisation

A

training in blocks with small blocks for recovery eW#

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14
Q

two skill related standilisted tests

A

stork stand, 40m sprint

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15
Q

two health related standlisted tests

A

sit and reach, sit up

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16
Q

what are the four phases in a training session

A

warm up, skill phase, conditioning phase, cool down

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17
Q

why shoukld you do skill before conditioning

A

to keep everyone focused but you can still do them either way

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18
Q

what does a warm up help with

A

prepare the mind and body for any upcoming stress of the skill phase

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19
Q

things a warm up can do

A

increase heart rate, increase blood flow to muscles

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20
Q

what does the skill phase help with

A

learn new skills and strategies or practices under conditions of fatigue

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21
Q

what does the conditoning phase help with

A

develop componets of fitness specfic to the sport

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22
Q

what is the order conditioning should work

A
  1. speed
  2. strength/power
  3. aerobic and muscular endurance
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23
Q

what is the cool down

A

the tapering off after completion of the workout

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24
Q

what should the cool down include

A

stactic stretching

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25
Q

what are some benefits of continuous training

A

reach an aerobic steady state sooner, accumulate less lactic acid by raising lip

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26
Q

types of continuous training

A

long slow distance, lactate threshold training, fartlek, interval

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27
Q

what is long slow distance

A

produces a gradual but steady aerobic improvement, done at 75% hr maximum with emphasis on distance not speed

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28
Q

what is lactate threshold training

A

faster race type work, done at 85% hr maximum. lactic acid accumulates through this training making it very fatiguing

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29
Q

what is fartlek training

A

continuous training with regular changes of intensity. a blend of continuous and interval training

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30
Q

what is interval training

A

designing alternating intervals of work and rest

31
Q

what is work interval

A

the distance and/or duratios of the work effort

32
Q

what is recovery interval

A

is the time between work efforts

33
Q

what are the types of interval training

A

short, intermediate, long

34
Q

what is short interval training

A

form of interval training relying on the atp-pc system

35
Q

what is the intermediate interval training

A

designed to develop the lactic acid energy system

36
Q

what is long interval training

A

includes both aerobic and anaerobic, and include maximal aerobvic ointervals and lactic acid tolerance intervals

37
Q

what is resistance training

A

developing the fitness compents of muscular strength, power and endurance

38
Q

what is isotonic weight training

A

keeping the smae tension throughout the whole range of motion

39
Q

what is isometric resistance training

A

no chnage in the length of the contracting muscle, as it contracts against an immoveable resistance

40
Q

what is isokinetic resistance training

A

allows a person to operate at a constant speed against a weight or resistance

41
Q

what is resistance callisthenics

A

exercise such as push ups where the resistanvce applied comes from gravity

42
Q

what is exercise ball training

A

using an exercise ball to develop core stability

43
Q

what are plyometrics

A

a form of training designed to improve muscular power in sport where an explosive powerful movemnt is demanded

44
Q

what doe plyometrics use

A

rapid eccentric contractiuon followed by immediate forceful concentric contration

45
Q

what is eccentric

A

muscle lengthening

46
Q

what is concentric

A

muscle shortening

47
Q

what is flexibilty

A

training used to improve joint and muscle flexibilty

48
Q

when is dynamic stretching done

A

warm up

49
Q

when is static stretching done

A

cool down

50
Q

what is pnf training

A

beneficial method of stretching which follows a predeterminded sequence of movements

51
Q

what is circuit training

A

training that combines both continuous and resistance training. taking individals through a range of differnt stations

52
Q

what is the training year divided into

A
  1. preparatory - pre season
    • in season
  3. transition - off season
53
Q

what are the main focuse of the general preparatory phase

A

developing a solid base of aerobic fitness and the relevant energy systems for yoru sport, fitness testing and skill correction.

53
Q

is volume high in general prep

A

yes

53
Q

is intensity low in general prep

A

yes

54
Q

what are the main focuses of the specific preparatory phase

A

transition into more sport specific training, focus of game related activities,begin work more anaerobic

55
Q

does intensity increase in specific prep

A

yes

56
Q

does volume lower in specific prep

A

yes

57
Q

what are the sub phases of the in-season phase

A

pre season, competition

58
Q

what is involved in the preseason phase

A

prepare specifically for competition

59
Q

what is involved in the competition phase

A

athletes should be peak fitness and start maintaining relevant attributes and refining strategies. significantly effort put into recovery

60
Q

what is involved in the off-season phase

A

devoted to recovery and regeneration, as players have a physical and mental break from all the demands

61
Q

what is tapering

A

designed to lower the accumulated fatigue level to as low as possible, while optimizing the race readiness of the athlete

62
Q

what is peaking

A

training techniques that result in players reaching their optimum state of readiness to perform

63
Q

what is whole year peaking

A

players peak during the in season period

64
Q

what is event peaking

A

peaking for specific matches during the year

65
Q

what is recovery

A

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

66
Q

what is fatigue

A

a state of discomfort and decreased efficiency resulting from prolonged or exercise exertion

67
Q

personal factors that contribute to fatigue

A

the nature of the activity itself, the fitness levels of the athlete, the mental state of the athlete, their nutritional state

68
Q

specific causes of fatigue

A

fuel depletion, accumulation of fatiguing metabolic by products, dehydration and increased body temp

69
Q

fuel depletion in the atp-pc system

A

fatigue occurs when stores of pc are depleted, occurs after the 10 seconds

70
Q

fuel depletion in the lactic acid system

A

only occurs at the end of an endurance event and stops a person from sprinting for more than the time available using their atp-pc system

71
Q
A
72
Q
A

sport science (3 decks)

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