Preparation And Traing Flashcards
Why is altitude training not as effective as it should be
Reduced po2 unable to train as hard
Altitude sickness
Loss of fitness whilst at altitude
Therefore aerobic performance deteriorates
No benefit to anaerobic performance
Requires several week and months to be effective
Explain periodisation
Dividing the year in to cycles/blocks
Cycles based on world championships/Olympics/league
Possible to plan for double periodisation/ peak twice
Preparation phase- involves development of base levels of fitness
Conditioning quantity rather than quality
Competition phase- refinement of skills and maintenance of fitness
Tapering- decrease intensity of training
Transition phase- active rest
Macro cycle- long term planning
Mesocycle -periods of 2-8 weeks
Micro cycle - periods of a week individual training sessions
Explain PNF
With partner Stretched to range of movement Isometric contraction Inhibits stretch reflex Inhibits muscle spindles Allows greater stretch/ CRAC Increased range of movement
Outline the stages and function of the kerbs cycle
Pyruvic acid combines with acetyl CoA Beta oxidation occurs Citric acid forms Oxidation if citric acid Removal of carbon dioxide Resynthesis of 2 ATP
Explain the factors that affect the rate of lactate accumulation
OBLA- point at which lactate starts to accumulation in the muscles and blood
OBLA occurs at 4 mmol
Intensity of exercise- high intensity faster OBLA occurs
Fitness of the performer- adaptive responses eg. Greater capillary density
Vo2 max of performer/ buffering capacity- higher delays OBLA
What physiological changes occur if the correct water electrolyte balance is not maintained
Blood thickens Increase in heart rate Reduction in blood flow to working muscles Blood flow to skin reduced unable to maintain body temperature Slows reaction time Muscle fatigue Muscle cramps Irregular heart beat Disruption to removal of waste products
Explain how thermoregulation is achieved by the body
Thermoreceptors- detect temperature changes
Medulla revives messages
Vasodilation - opening of blood vessels
Radiation- heat lost by infra red rays
Conduction- heat lost from skin to air
Convection- heat lost through the movement of gases
Evaporation- heat lost by sweating
Heat retention- shivering
Vasoconstriction- closing of blood vessels
Explain the term lactate sampling and respiratory exchange ratio
Lactate sampling - taking blood samples Ensures correct training intensity Measures OBLA Respiratory exchange ratio - ratio of carbon dioxide released compared to oxygen used by the body Closer to 1 more anaerobic
How may hyperbaric chamber aid injury rehabilitation
Reduces pressure at injured area Delivers oxygen at high pressure 2.5times than normal Haemoglobin fully saturated with oxygen Excess dissolved in plasma Oxygen reaches parts of the body that are normally saturated Increased white blood cell activity at injured site Increased blood supply
What are the supposed benefits of altitude training
Produced p02 at altitude Body produces EPO More red blood cells and haemoglobin Greater oxygen transport capacity Greater stamina Eg. Marathon runners
Explain plyometrics
A muscle is stretched during the eccentric contraction
The muscle spindle is also stretched and sends an impulse
It will control the movement of the muscle any over stretching will cause a stretch reflex
This causes a rapid powerful concentric contraction
