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PE Paper 1 > Preparation and Training Methods > Flashcards

Preparation and Training Methods Flashcards

1
Q

define aerobic capacity

A

the ability of the body to inspire, transport and utilise oxygen to perform sustained periods of anaerobic activity.

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2
Q

what is VO2max measured in

A

ml/kg/min

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3
Q

define VO2max

A

the maximum volume of oxygen inspired, transported and utilised per minute during exhaustive exercise

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4
Q

what percentage of an untrained athletes VO2max work up to before fatiguing

A

50-60%

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5
Q

what % of an aerobic athletes VO2max will they be able to train up to before fatiguing

A

an excess of 85%

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6
Q

explain the impact of age of VO2max

A
  • from early 20s VO2max declines as we age and becomes less efficient (approx. 1% per year)
    due to
  • lost elasticity of heart
  • blood vessels and lung tissue walls age and reduce in efficiency to inspire and transport oxygen
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7
Q

explain the impact of gender on VO2max

A
  • females tend to have 15-30% lower VO2 max than males from the same age group
    because
  • females have a smaller left ventricle/ a lower stroke volume
  • lower maximum cardiac output
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8
Q

explain the impact of training on VO2max

A
  • aerobic training will increase VO2max by 10-20%. In ageing performers aerobic training will maintain or reduce any decline of VO2max
    because. ..
  • aerobic training causes long term adaptions such as
  • increased respiratory muscle strength
  • increased haemoglobin, myoglobin and mitochondria levels
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9
Q

describe the impact of physiological make up on VO2max

A
  • the greater the efficiency of an individuals respiratory system, cardiovascular system and muscle cells to inspire, transport and utilise oxygen the higher the VO2max
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10
Q

what tests can be used to measure aerobic capacity/ VO2max

A
  • multi-stage fitness test
  • direct gas analysis
  • Queen’s college step test
  • 12 min cooper run
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11
Q

describe the multi-stage fitness test

A
  • subject performs a continuous 20m shuttle run test at progressive intensities until exhaustion
  • each shuttle will be times to an audio cue
  • the test is over when the subject cannot complete the shuttle in the allocated time
  • a level and shuttle number will be given which predicts the VO2max from a standardised comparison table
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12
Q

state he advantages of the multi-stage fitness test

A
  • large groups can do the test at the same time
  • only simple and cheap equipment is required
  • there are published tables of VO2max equivalents for comparisons
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13
Q

state the disadvantages of the multi-stage fitness test

A
  • it is only a prediction of VO2max, not a measurement
  • the test is maximal subject to motivation
  • cannot be used by the elderly or by people who have heart conditions
  • the test is not sport specific
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14
Q

describe direct gas analysis

A
  • maximal test until exhaustion
  • performer measured at increasing level of intensity while running/ cycling/ rowing/ swimming etc.
  • computer analyses O2 inspired and expired
  • it calculates VO2max consumed by muscles
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15
Q

state the advantages of direct gas analysis

A
  • direct objective measurement of VO2max
  • accurate, valid and reliable measure
  • test can be performed during different exercises
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16
Q

state the disadvantage of direct gas analysis

A
  • a maximal test until exhaustion
  • cannot be used with the elderly or people with heart conditions
  • access to specialist equipment is required
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17
Q

describe the queen’s college step test

A
  • subject performs continuous stepping on and off a box of 41.3 cm for a period of 3 mins
  • HR is taken 5 seconds after completing test for 15 seconds
  • HR recovery is used to predict VO2max with simple equation
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18
Q

state the advantages of the queen’s college step test

A
  • submaximal test
  • simple and cheap equipment required
  • HR is easily monitored
  • published tables of normative data and simple VO2max calculation
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19
Q

state the disadvantages of the queen’s college step test

A
  • prediction of VO2max not a measurement
  • HR recovery will be effected by prior exercise, food and fluid intake
  • test is not sport specific
  • step height may be a disadvantage to shorter subjects
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20
Q

describe the 12 minute cooper run

A
  • subject performs continuous running to achieve a maximal distance within 12 mins
  • usually performed on a 400m running track with cones placed at intervals
  • at the end of the 12 mins the test ends and a total distance is recorded. maximal intensity test which uses a simple calculation to predict VO2max
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21
Q

state the advantages of the 12 minute cooper run

A
  • large groups can perform the test at the same time
  • a subject could administer their own test
  • simple and cheap equipment is required
  • HR is easily monitored
  • published tables of normative data and simple VO2max calculation
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22
Q

state the disadvantages of the 12 minute cooper run

A
  • prediction of VO2max, not measured
  • maximal test subject to motivation
  • can’t be used with the elderly or people with heart conditions
  • test is not sport specific
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23
Q

what training methods can be used to develop aerobic capacity

A
  • continuous training
  • HIIT
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24
Q

define continuous training

A

steady-state low to moderate intensity work for a prolonged period of time

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25
Q

describe continuous training

A
  • 60-80% of max heart rate
  • 20+ mins
  • no rest intervals
  • 2/3+ times a week
  • develops stamina and improves cardiovascular and respiratory systems increasing the ability to transport oxygen and use of oxygen becomes more efficient
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26
Q

define HIIT training

A

repeated bouts of high intensity work followed by varied recovery times

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27
Q

describe HIIT

A
  • periods of high intensity work and rest periods
  • 20-60 mins for a full session
  • work intensity 80-95% max HR
  • work duration 5 secs - 8 mins
  • 4-10 sets/ 10 reps
  • recovery intensity 40-50% max HR
  • work: relief = 2:1
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28
Q

why is HIIT considered more effective than continuous

A

because. ..
- higher calorie consumption
- faster adaptations to training
- performers can train at higher intensity for longer
- quicker sessions
- individuals with different fitness levels can train together

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29
Q

state the frequency, intensity and duration of continuous training

A
  • frequency = 2/3+ times per week
  • intensity = 60-80% VO2/maxHR
  • duration = 20+ mins no breaks
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30
Q

state the intensity and duration of both work and recovery period of HIIT exercise

A

work:
- intensity = 80-95% maxHR
- duration = 5secs - 8 mins
recovery:
- intensity = 40-50% maxHR
- duration = 2:1 work to relief

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31
Q

solve the acronym SPORTT

A

S- specific (muscle/patters/energy systems)
P- progression (keep increasing workload)
O- overload ( keep pushing body)
R- reversibility (maintain to avoid adaption loss)
T- tedium/ variance (change method to avoid boredom)
T- test ( before and after to see improveements)

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32
Q

list the physiological adaptations of aerobic training of the cardiovascular systems

A
  • cardiac hypertrophy
  • increased elasticity of arteriole walls
  • increased blood/ plasma volume
  • increased haemoglobin count
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33
Q

describe and explain the overall physiological adaptations of aerobic training on cardiovascualr systems

A
  • increased blood flow and oxygen transport to the muscle cells
  • decreased blood pressure
    - makes it easier to perform exercise, reduce onset of fatigue, delays OBLA, and increase the intensity and duration of performance
    - lower risk of coronary heart disease, hypertension and stroke
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34
Q

describe and explain the functional effect of cardiac hypertrophy on the cardio-vascular system as a result of aerobic training

A
  • increased stroke volume (at rest& during exercise) and cardiac output (at rest)
    - due to increased filling capacity and force of ventricular contraction
    - decreased resting heart rate and HR recovery after exercise
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35
Q

describe and explain the functional effects of increased blood/ plasma volume on the cardio-vascular system as a result of aerobic training

A
  • lower blood viscosity
  • so aids blood flow and venous return
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36
Q

describe and explain the functional effects of capillarisation surrounding alveoli and slow oxidative muscle fibres on the cardio-vascular system as a result of aerobic training

A

increased surface area for blood flow

  • increased gaseous exchange
  • decreased distance for diffusion
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37
Q

describe and explain overall physiological adaptations of aerobic training on the respiratory system

A
  • increased volume of oxygen diffused into the blood stream
  • decreased frequency of breathing at rest and during submax exercise
    - makes it easier to perform exercise, reduces the onset of fatigue, delays OBLA and increases the intensity and duration of performance
    - alleviates the symptoms of asthma
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38
Q

list the physiological adaptions of aerobic training on the respiratory systems

A
  • stronger respiratory muscles
  • increased surface area of alveoli
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39
Q

describe and explain the functional effects of stronger respiratory muscles on the respiratory system as a result of aerobic training

A

increased mechanics of breathing efficiency
- increased maximal lung volumes
- decreased respiratory fatigue

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40
Q

describe and explain the functional effects of decreased fat mass on metabolic function as a result of aerobic training

A
  • increased lean mass
  • increased metabolic rate
  • increased breakdown of triglycerides
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41
Q

describe and explain the functional effect of increased activity of aerobic enzymes on metabolic function as a result of aerobic training

A

increased metabolism of triglycerides and glycogen

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42
Q

describe and explain the functional effect of decreased insulin resistance on metabolic function as a result of aerobic training

A

improved glucose tolerance, treatment and prevention of type 2 diabetes

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43
Q

describe and explain the functional effects of increased surface area of alveoli on the respiratory system as a result of aerobic training

A

increased external gaseous exchange

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44
Q

list the physiological adaptions of aerobic training on the muskulo-skeletal systems

A
  • increased stores of myoglobin
  • increased stores of glycogen and triglycerides
  • fast oxidative glycolytic fibres become more aerobic
  • increased strength of connective tissues
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45
Q

describe and explain the overall physiological adaptions of aerobic training for the muskulo-skeletal systems

A

increased capacity of aerobic energy production
increased joint stability
- makes it easier to perform exercise, reduces the onset of fatigue, delays OBLA, and increases the intensity and duration of performance
- increased metabolic rate, increasing energy expenditure and managing weight
- decreased risk of injury, osteoporosis and osteoarthritis

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46
Q

describe and explain the functional effect of slow oxidative fibre hypertrophy on the muskulo-skeletal system as a result of aerobic training

A

increased potential for aerobic energy production
- increase in strength, decreased energy cost, which delays fatigue

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47
Q

describe and explain the functional effects of increased size and density of mitochondria on the muskulo-skeletal system as a result of aerobic training

A

increased utilisation of oxygen

  • increased aerobic energy production
  • increased metabolism of triglycerides
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48
Q

describe and explain the functional effects of increased myoglobin stores on the muskulo-skeletal system as a result of aerobic training

A

increased storage and transport of oxygen to the mitochondria

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49
Q

describe and explain the functional effects of increased triglycerides and glycogen stores on the muskulo-skeletal system as a result of aerobic training

A

increased aerobic energy fuels
- increased duration of performnance

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50
Q

describe and explain the functional effects pf fast oxidative glycolytic fibres become more aerobic on the muskulo-skeletal system as a result of aerobic training

A

increased aerobic energy production, fuel and oxygen utilisation

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51
Q

describe and explain the functional effects of increased strength of connective tissue on the muskulo-skeletal system as a result of aerobic training

A

tendons and ligaments strengthen
- increases joint stability and decreases the risk of injury

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52
Q

describe and explain the functional effects of increased thickness of articular cartilage on the muskulo-skeletal system as a result of aerobic training

A

increased synovial fluid production
- nourished articular cartilage and joint lubrication

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53
Q

describe and explain the functional effects of increased bone mineral density on the muskulo-skeletal system as a result of aerobic training

A

increased calcium absorption
- increased bone strength, decreased risk of injury

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54
Q

define static strength

A

force is applied against a resistance without any movement occurring

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55
Q

define dynamic strength

A

force is applied against a resistance and muscles change length concentrically or concentrically

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56
Q

what is dynamic strength also known as

A

power output

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57
Q

what is power output

A

a combination of speed and strength

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58
Q

define maximal strength

A

the maximum force that can be exerted by a muscle in 1 contraction

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59
Q

define explosive strength

A

the ability to produce a maximal amount of force in one of a series of muscular contractions

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60
Q

define strength endurance

A

the ability to sustain a number of muscular contraction for a period of time withstanding fatigue

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61
Q

what are the factors that effect strength

A
  • cross sectional area
  • fibre types
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62
Q

describe and explain the effect the cross sectional area of a muscle on strength

A

the greater the cross sectional area, the greater the force of contraction

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63
Q

describe and explain the effect of fibre types on strength

A

the greater the % of FOG fibres, the greater the strength
- type 2 fibres have large motor neurons forming large motor units with rapid, high force contractions

64
Q

describe the set up of a one rep max test

A
  • subject choses a high weight achievable in one repetition on specific piece of gym equipment or free weight to asses an isolated muscles maximum strength.
  • increase the weight until only one rep can be achieved
  • ensure full recovery before each rep to prevent fatigue
65
Q

what are the advantages of the one rep max test

A
  • direct objective measurement of isotonic maximum strength
  • easy procedure on accessible equipment
  • most muscle groups can be tested
66
Q

what are the disadvantages of the ne rep max test

A
  • difficult to isolate individual muscles
  • trial and error may induce early fatigue
  • good technique is essential
  • potential for injury performing maximal lifts
67
Q

describe the set up for a hand grip dynamometer

A
  • adjust grip for hand size
  • participant starts at zero and holds dynamometer above head with straight arm
  • arm is the brought down and the grip is squeezed maximally
  • three attempts on dominant and non-dominant hands
  • results are assessed used a standardised comparison table
68
Q

what are the advantages of the hand grip dynamometer

A
  • simple and objective measure
  • inexpensive equipment
  • high reliability
69
Q

what are the disadvantages of the hand grip dynamometer test

A
  • only forearm muscles are assessed
  • test is not sport specific
70
Q

describe the set up for the verticle jump test

A
  • using wall mounted vertical jump board or chalked fingers, performer marks the highest point reached with one arm outstretched
  • then performer will mark the highest point jumped
  • difference between resting and jump height represents explosive strength
71
Q

what are the advantages of the vertical jump test

A
  • using formula the data gained can be converted into a power output estimate
  • easy test with minimal equipment
  • test could be administered by the participant
72
Q

what are the disadvantages of the vertical jump test

A
  • measure is not isolated to one muscle group
  • only estimates explosive strength in legs
73
Q

describe the set up of the UK abdominal curl test

A
  • subject performs continuous sit-ups at progressive intensities until exhaustion
  • each sit-up is timed to an autocue
  • test is over when subject cannot complete 2 consecutive sit-ups in allotted time or when technique significantly reduces
  • a stage and number will be given which indicates a strength endurance level for comparison to a standardized table
74
Q

what are the advantages of the UK abdominal curl test

A
  • large group can perform the test at the same time
  • only cheap and simple equipment is required
  • abdominal muscles can be isolated
  • valid and reliable test
75
Q

what are the disadvantages of the abdominal curl test

A
  • good technique is essential
  • safety concerns over repeated strain on lower spine
  • maximal test to exhaustion
  • limited by motivation
  • test is not sport specific
76
Q

what factors are manipulated in a training programme to be specific to a type of strength

A
  • weight/ resistance (based on % 1 rep max)
  • number of reps
  • number of sets
  • work to relief ratio
77
Q

list the intensity, number of reps, number of sets, work to relief ratio and recovery time for maximum strength

A

intensity = 85-95%
number of reps = 1-5
number of sets = 2-6
work : relief = 1:3+
recovery = 4-5 mins

78
Q

list the intensity, number of reps, number of sets, work to relief ratio and recovery time for explosive strength

A

intensity = 75-85%
number of reps = 6-10
number of sets = 4-6
work : relief = 1:3
recovery = 3-5 mins

79
Q

list the intensity, number of reps, number of sets, work to relief ratio and recovery time for advanced strength endurance

A
  • intensity = 50-75%
  • number of reps = 15-30
  • number of sets = 3-6
  • work : relief = 1:1
  • recovery = 30-45 secs
80
Q

list the intensity, number of reps, number of sets, work to relief ratio and recovery time for basic strength endurance

A

intensity = 25-50%
number of reps = 15-21
number of sets = 4-6
work : relief = 1:2
recovery = 60 secs

81
Q

describe the features of weight training

A
  • use free weights and high resistance, low repetition exercises to increase size and strength
  • alter intensity as a % of 1 rep max test
  • most appropriate for maximum strength
  • can be specific to muscle group or joint movement
82
Q

describe the features of multi-gym training

A
  • multiple components designed to perform a wide range of exercises
  • space efficient, safe and can provide a whole body work out
  • exercises are generic and may be difficult to suit exercises to specific movement patterns
83
Q

define plyometric training

A
  • a series of explosive exercises such as hopping, bounding and jumping to improve the speed at which a muscle shortens
84
Q

describe the features of plyometric trianing

A
  • improve speed at which muscle shortens
  • typical exercises include bounding, jumping and hopping
  • improves explosive strength
  • involves eccentric contractions followed by concentric
85
Q

define circuit training

A

a series of exercise stations arranged in a specific order to usually work alternating muscle groups

86
Q

describe the features of circuit training

A
  • usually body weight exercises
  • mainly associated with strength endurance
  • can be sport specific with skill stations
  • can have adaptions on a station therefore catering for varying levels of fitness
87
Q

describe the overall physiological adaptions of strength training with neural pathways

A
  • increased speed, strength and power output
88
Q

describe and explain the functional effects of increased recruitment of motor units and FG and FOG fibre types on neural pathways as a result of strength training

A

increased force of contraction
- improved co-ordination and simultaneous stimulation of motor units

89
Q

describe and explain the functional effects of decreased inhibition of stretch reflex on neural pathways as a result of strength training

A

increased force of contraction from the agonist muscle

  • decreased inhibition from the antagonist
  • increased stretch of the antagonist
90
Q

describe and explain the overall physiological adaptions of strength training on metabolic function

A

increased anaerobic fuel stores and energy production

  • increased anaerobic threshold and delayed OBLA, which increases intensity and duration of performance
  • increased metabolic rate, increasing energy expenditure and managing weight
91
Q

describe and explain the functional effects increased ATP, PC and glycogen stores on metabolic function as a result of strength training

A

increased capacity for alactic energy production
- increased energy for speed and power based activities

92
Q

describe and explain the functional effects of increased enzyme activity on metabolic function as a result of strength training

A

increased efficiency of anaerobic energy production

  • increased activity of ATPase, creatine kinase and glycolytic enzymes
  • reduces onset of fatigue
93
Q

describe and explain the functional effects of increased buffering capacity on metabolic function as a result of strength training

A

increased tolerance and removal of lactic acid

  • delays onset of OBLA
  • increased anaerobic threshold
94
Q

describe and explain the functional effects of increased muscle mass on metabolic function as a result of strength training

A

improved body composition
- increased metabolic rate

95
Q

describe and explain the functional effects of increased number of red blood cells/ haemoglobin content as a result of physiological adaptions from aerobic training

A

increased oxygen carrying capacity
- increased gaseous exchange

96
Q

describe and explain the overall physiological adaptions of strength training on the muscles and connective tissues

A

increased muscle mass
increased speed, strength and power output
- increased intensity of performance
- hypertrophic physique which may increase self esteem

97
Q

describe and explain the functional effects of muscle hypertrophy and muscle hyperplasia on muscles and connective tissue as a result of strength training

A

increased force of contraction

  • maximum and explosive training will increase the size of FG fibres
  • strength endurance training will increase the size of FOG fibres
98
Q

describe and explain the functional effect of increased number an size of contractile proteins and myofibrils on muscles and connective tissue as a result of strength training

A

increased force of contraction

  • increased number and thickness of actin-myosin filaments and cross bridges
  • increased number of myofibrils
  • increase protein synthesis
99
Q

describe and explain the functional effects of increased strength of tendons and ligaments on muscles and connective tissue as a result of strength training

A

increased joint stability
- decreased risk of injury

100
Q

describe and explain the functional effects of increased bone density and mass on muscles and connective tissue as a result of strength training

A

increased absorption of calcium
- decreased risk of osteoporosis

101
Q

define flexibility

A

the range of motion about a joint

102
Q

what are the 2 subcategories of flexibility

A

static and dynamic

103
Q

define dynamic flexibility

A

the range if motion about a joint with reference to speed of movement

104
Q

define static flexibility

A

the range of motion about a joint without reference to speed of movement

105
Q

what categories can static flexibility be split into

A

static active
static passive

106
Q

define static active flexibility

A

achieved by completing a voluntary contraction to move a joint just beyond its point of resistance and requires the strength of opposing muscle groups to hold a limb in position

107
Q

define static passive flexibility

A

assisted by a partner or aid to move the joint just beyond its point of resistance

108
Q

describe and explain the effect of joint type on flexibility

A

ball & socket joints have a greater range of motion than hinge joints
- the size and shape of joints and their articulation bones can aid or limit the range of motion

109
Q

describe and explain the effect of length and elasticity of surrounding connective tissue on flexibility

A

the greater the length and elasticity of surrounding muscle, tendons and ligaments, the greater the range of motion

  • the greater the length the greater the distance before stretch reflex is initiated preventing further range of motion.
  • the greater the elasticity, the greater the range of movement
110
Q

describe and explain the effect of gender on flexibility

A

females are generally more flexible than males
- females have higher levels of oestrogen and relaxin, the hormones responsible for muscle and connective tissue elasticity

111
Q

describe and explain the effect of age on flexibility

A

flexibility is greatest in childhood and declines with age
- age-related decline in flexibility is due to a loss of elasticity in connective tissue

112
Q

describe the set up of goniometry

A
  • 360 degrees protractor with 2 extending arms measures the range on motion of any joint in the body
  • the head of the goniometer is placed on the axis of rotation and the arm extends along the articulating bones
113
Q

what are the advantages of goniometry

A
  • objective, valid and accurate measure
  • any joint and any plane of movement can be measures making it sport specific
114
Q

what are the disadvantages of goniometry

A
  • can be difficult to locate the axis of rotation
  • to get an accurate measure training is required
115
Q

describe the set up of the sit and reach test

A
  • box is placed against a wall and participant removes shoes
  • they sit with legs straight and feet flat against the box
  • reach as far forward along the box as possible and hold for 2 secs
  • best of 3 attempts is recorded
116
Q

what are the advantages of the sit and reach test

A
  • easy to administer
  • cheap and accessible equipment
  • standardised data for comparison
117
Q

what are the disadvantages of the sit and reach test

A
  • test only measure flexibility in lower back and hamstrings
  • not joint of movement specific
  • participant must be warmed up, move slowly and hold position for 2 secs for valid result
118
Q

define maintenance stretching

A

performed as part of a warm up to maintain the current range of motion about a joint

119
Q

define developmental stretching

A

stretching sessions designed to improve the range of motion about a joint

120
Q

describe the features of isometric stretching

A
  • a performer isometrically contracts the muscle while holding a stretched position for 7-20 seconds resisting an opposite force
  • overcomes a stretch reflex
121
Q

what are the advantages of isometric stretching

A
  • fast and effective way to develop flexibility
122
Q

what are the disadvantages of isometric stretching

A
  • risks damage to tendons and connective tissues so avoid for U16s
  • should only be done once every 36 hours
123
Q

describe ballistic stretching

A
  • involved bouncing movements such as explosive arm swings or high leg kicks
  • uses momentum to force the joint through its extremes range of motion
124
Q

what are the advantages of ballistic stretching

A
  • improves speed or power to follow
  • better suited for more dynamic activities
125
Q

what are the disadvantages of ballistic stretching

A
  • limited increase in muscle length
  • greater risk of injury due to momentum
  • creates muscle tension
126
Q

describe proprioceptive neuromuscular facilitation stretching

A
  • aims to desensitise stretch reflex and increase the range of motion about a joint
  • Static- with assistance from a partner a limb is moved just past the point of resistance and held
  • Contract - the agonist muscle isometrically contracts against a resistance for 6-10 seconds
  • Relax - the muscle relaxes and the limb can be moved further into the stretch position
  • muscle spindles detect stretch and relay information to the brain
127
Q

what are the advantages of PNF stretching

A
  • quick flexibility gains
  • aids muscle relaxation
  • better flexibility gains than other methods
128
Q

what are the disadvantages of PNF stretching

A
  • requires a partner
  • complex and time consuming technique
  • greater risk and discomfort
129
Q

describe dynamic stretching

A
  • involves taking a joint through its full range of motion with control over the entry and exit of the stretch
130
Q

what are the advantages of dynamic stretching

A
  • does not go to extreme point of motion
  • less risk of injury
131
Q

describe and explain the overall physiological adaptions of muscles and connective tissues as a result of flexibility training

A

increased range of motion about a joint
- increased distance and efficiency for muscles to create force at speed
- decreased risk of injury during dynamic movements
improved posture and alignment

132
Q

describe and explain the functional effect of increased resting length on muscles and connective tissues as a result of flexibility training

A

increased range of motion about a joint
- muscle spindles adapt to the increased length, reducing the stretch reflex stimulus

133
Q

describe and explain the functional effect of increased elasticity on muscles and connective tissues as a result of flexibility training

A

increased potential for static and dynamic flexibility

  • decreased inhibition from the antagonist
  • increased stretch of the antagonist
134
Q

define periodisation

A

the organised division of training into blocks each with a goal and time frame

135
Q

what is the aim of periodisation

A
  • a performer reaches their physiological peak at the correct time
  • avoid injury and burnout
136
Q

what are the 3 cycles of periodisation

A

macrocycle, mesocycle, microcycle

137
Q

describe a macrocycle

A
  • a long term training plan over a 1 year period designed to achieve a long term goal and can be broken down into several mesocycles
138
Q

describe a mesocycle

A

mid-term training plan over 1-4 months to achieve a maintenance goal and can be broken down into several microcycles

139
Q

describe a microcycle

A

short-term training plan over 1-3 weeks to achieve a short-term goal

140
Q

describe the preparatory phase 1 (off season phase)

A
  • 6-12 weeks before competition season
  • consists of general conditioning to set a bas for pre-season
  • consists of aerobic training, mobility training, and strength and conditioning
141
Q

describe the preparatory phase 2 (pre-season)

A
  • progressive overload and focus and intensity of training increases
  • sport-specific fitness is central
  • as competition looms training volume will reduce and competition-specific training will take over
142
Q

describe the competitive phase 3

A
  • training load reduces with periods of lower intensity and adequate rest days to maintain fitness while remaining injury free
  • strategies and game-play will be the focus
143
Q

describe the competitive phase 4

A
  • to achieve peak performance tapering takes place
  • tapering = 2-3 weeks prior performance training load is gradually reduced and relief is increased to ensure performer is fully recovered with max fuel stores
144
Q

what are the positive of tapering

A
  • optimise performance
  • maximises energy stores
  • increase RBC
  • increase buffering capacity
  • increase FOG fibre recovery
  • improved sleep
145
Q

what are the negatives of tapering

A
  • performer feels lethargic
  • misses endorphins
  • struggles to cope with reduced intensity
146
Q

describe the transition phase

A
  • rest and recuperation
  • low intensity aerobic work whilst receiving treatment for injuries
  • as preparatory phase approaches training load will increase gradually
147
Q

define double periodisation

A

when a performer has to peak more than once in a year

148
Q

what are the principles of training

A

S- specificity (training designed for performer)
P- progressive overload ( body must work harder than normal and will gradually increase) FITT
M- moderation ( appropriate balance for gradual gains)
V- variance (prevent boredom and maintain motivation)
R- reversibility ( period of inactivity can lead to progress being lost)

149
Q

what is atheroslerosis

A
  • fatty plaque development in arteriole walls progressively narrowing the lumen and hardening the walls
  • narrow lumen reduces space for blood flow and increases likelihood of clots forming
  • thick walls reduce the ability of the vessel to vasoconstrict and vasodilate to regulate blood pressure
  • can lead to stroke/ heart attack
150
Q

what is coronary heart disease

A
  • results from atherosclerosis of coronary arteries

- reduction in blood flow and O2 supply limits cardiac muscles ability to repire and angina or heart attacks may occur

151
Q

what is a heart attack

A
  • a blockage in a coronary artery cutting off oxygenated blood flow to an area of cardiac muscle which causes death of cells and permanent damage
152
Q

what is a stroke

A

caused by a blockage in cerebral artery cutting off blood supply to brain (ischemic stroke) or a blood vessel bursting within or on the surface of the brain (haemorrhagic stroke)

153
Q

what are the effects of regular training on cardiovascular diseases

A
  • reduce levels of blood lipids ( slow development of atherosclerosis)
  • decrease blood viscosity and resistance to blood flow ( help prevent blood clots from forming and reduced blood pressure)
  • decrease body fat ( reduce strain on the heart)
  • reduce risk of stroke by 27% by lowering blood pressure and maintaining a healthy weight
154
Q

what is chronic obstructive pulmonary disease

A
  • umbrella term for several conditions of the lugs where airways become inflamed and narrow
  • over time inflammation lead to thickening of bronchiole walls, increased mucus production
  • includes severe asthma, chronic bronchitis and emphysema
155
Q

what is asthma

A
  • constriction of bronchial airways and inflammation of mucous membranes which restrict airways
  • symptoms include shortness of breath, wheezing, coughing
156
Q

how can asthma attacks be induced

A
  • when air is cold and dry

- in presence of irritants such as fumes, pollutants, dust, pollen

157
Q

how does regular training effect respiratory diseases

A
  • increase respiratory muscle strength (decreases respiratory effort and alleviated symptoms of asthma)
  • decreases submax and resting rate of breathing ( reduces onset of fatigue)
  • maintain full use of lung tissue elasticity (decrease risk of infection associated with COPD)
  • increase airflow and alleviate breathlessness ( reducing necessity for medication and enhancing quality of life)

PE Paper 1 (18 decks)

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