Preparation and Training Methods Flashcards
1
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
2
Q
define static strength
A
force is applied against a resistance without any movement occurring
3
Q
define dynamic strength
A
force is applied against a resistance and muscles change length concentrically or concentrically
4
Q
what is dynamic strength also known as
A
power output
5
Q
what is power output
A
a combination of speed and strength
6
Q
define maximal strength
A
the maximum force that can be exerted by a muscle in 1 contraction
7
Q
define explosive strength
A
the ability to produce a maximal amount of force in one of a series of muscular contractions
8
Q
define strength endurance
A
the ability to sustain a number of muscular contraction for a period of time withstanding fatigue
9
Q
what are the factors that effect strength
A
- cross sectional area
- fibre typres
10
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
- maximum of 16-30 newtons of force per cm2 of muscle cross section
11
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
12
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
13
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
14
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
15
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
16
Q
what are the advantages of the hand grip dynamometer
A
- simple and objective measure
- inexpensive equipment
- high reliability
17
Q
what are the disadvantages of the hand grip dynamometer test
A
- only forearm muscles are assessed
- test is not sport specific
18
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
19
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
20
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
21
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
22
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
23
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
24
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
25
list the intensity, number of reps, number of sets, work to relief ratio and recovery time for maximum strength
intensity = 85-95%
number of reps = 1-5
number of sets = 2-6
work : relief = 1:3+
recovery = 4-5 mins
26
list the intensity, number of reps, number of sets, work to relief ratio and recovery time for explosive strength
intensity = 75-85%
number of reps = 6-10
number of sets = 4-6
work : relief = 1:3
recovery = 3-5 mins
27
list the intensity, number of reps, number of sets, work to relief ratio and recovery time for advanced strength endurance
- intensity = 50-75%
- number of reps = 15-30
- number of sets = 3-6
- work : relief = 1:1
- recovery = 30-45 secs
28
list the intensity, number of reps, number of sets, work to relief ratio and recovery time for basic strength endurance
- intensity = 25-50%
number of reps = 15-21
number of sets = 4-6
work : relief = 1:2
recovery = 60 secs
29
describe the features of weight training
- 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
30
describe the features of multi-gym training
- 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
31
define plyometric training
- a series of explosive exercises such as hopping, bounding and jumping to improve the speed at which a muscle shortens
32
describe the features of plyometric trianing
- improve speed at which muscle shortens
- typical exercises include bounding, jumping and hopping
- improves explosive strength
- involves eccentric contractions followed by concentric
33
define circuit training
a series of exercise stations arranged in a specific order to usually work alternating muscle groups
34
describe the features of circuit training
- 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
35
describe the overall physiological adaptions of strength training with neural pathways
- increased speed, strength and power output
36
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
increased force of contraction
- improved co-ordination and simultaneous stimulation of motor units
37
describe and explain the functional effects of decreased inhibition of stretch reflex on neural pathways as a result of strength training
increased force of contraction from the agonist muscle
- decreased inhibition from the antagonist
- increased stretch of the antagonist
38
describe and explain the overall physiological adaptions of strength training on metabolic function
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
39
describe and explain the functional effects increased ATP, PC and glycogen stores on metabolic function as a result of strength training
increased capacity for alactic energy production
- increased energy for speed and power based activities
40
describe and explain the functional effects of increased enzyme activity on metabolic function as a result of strength training
increased efficiency of anaerobic energy production
- increased activity of ATPase, creatine kinase and glycolytic enzymes
- reduces onset of fatigue
41
describe and explain the functional effects of increased buffering capacity on metabolic function as a result of strength training
increased tolerance and removal of lactic acid
- delays onset of OBLA
- increased anaerobic threshold
42
describe and explain the functional effects of increased muscle mass on metabolic function as a result of strength training
improved body composition
- increased metabolic rate
43
describe and explain the functional effects of increased number of red blood cells/ haemoglobin content as a result of physiological adaptions from aerobic training
increased oxygen carrying capacity
- increased gaseous exchange
44
describe and explain the overall physiological adaptions of strength training on the muscles and connective tissues
increased muscle mass
increased speed, strength and power output
- increased intensity of performance
- hypertrophic physique which may increase self esteem
45
describe and explain the functional effects of muscle hypertrophy and muscle hyperplasia on muscles and connective tissue as a result of strength training
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
46
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
increased force of contraction
- increased number and thickness of actin-myosin filaments and cross bridges
- increased number of myofibrils
- increase protein synthesis
47
describe and explain the functional effects of increased strength of tendons and ligaments on muscles and connective tissue as a result of strength training
increased joint stability
- decreased risk of injury
48
describe and explain the functional effects of increased bone density and mass on muscles and connective tissue as a result of strength training
increased absorption of calcium
- decreased risk of osteoporosis
49
define flexibility
the range of motion about a joint
50
what are the 2 subcategories of flexibility
static
dynamic
51
define dynamic flexibility
the range if motion about a joint with reference to speed of movement
52
define static flexibility
the range of motion about a joint without reference to speed of movement
53
what categories can static flexibility be split into
static active
static passive
54
define static active flexibility
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
55
define static passive flexibility
assisted by a partner or aid to move the joint just beyond its point of resistance
56
describe and explain the effect of joint type on flexibility
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
57
describe and explain the effect of length and elasticity of surrounding connective tissue on flexibility
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
58
describe and explain the effect of gender on flexibility
females are generally more flexible than males
- females have higher levels of oestrogen and relaxin, the hormones responsible for muscle and connective tissue elasticity
59
describe and explain the effect of age on flexibility
flexibility is greatest in childhood and declines with age
- age-related decline in flexibility is due to a loss of elasticity in connective tissue
60
describe the set up of goniometry
-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
61
what are the advantages of goniometry
- objective, valid and accurate measure
- any joint and any plane of movement can be measures making it sport specific
62
what are the disadvantages of goniometry
- can be difficult to locate the axis of rotation
- to get an accurate measure training is required
63
describe the set up of the sit and reach test
- 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
64
what are the advantages of the sit and reach test
- easy to administer
- cheap and accessible equipment
- standardised data for comparison
65
what are the disadvantages of the sit and reach test
- 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
66
define maintenance stretching
performed as part of a warm up to maintain the current range of motion about a joint
67
define developmental stretching
stretching sessions designed to improve the range of motion about a joint
68
describe the features of isometric stretching
- a performer isometrically contracts the muscle while holding a stretched position for 7-20 seconds resisting an opposite force
- overcomes a stretch reflex
69
what are the advantages of isometric stretching
- fast and effective way to develop flexibility
70
what are the disadvantages of isometric stretching
- risks damage to tendons and connective tissues so avoid for U16s
- should only be done once every 36 hours
71
describe ballistic stretching
- involved bouncing movements such as explosive arm swings or high leg kicks
- uses momentum to force the joint through its extremes range of motion
72
what are the advantages of ballistic stretching
- improves speed or power to follow
- better suited for more dynamic activities
73
what are the disadvantages of ballistic stretching
- limited increase in muscle length
- greater risk of injury due to momentum
- creates muscle tension
74
describe proprioceptive neuromuscular facilitation stretching
- 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
75
what are the advantages of PNF stretching
- quick flexibility gains
- aids muscle relaxation
- better flexibility gains than other methods
76
what are the disadvantages of PNF stretching
- requires a partner
- complex and time consuming technique
- greater risk and discomfort
77
describe dynamic stretching
- involves taking a joint through its full range of motion with control over the entry and exit of the stretch
78
what are the advantages of dynamic stretching
- does not go to extreme point of motion
- less risk of injury
79
describe and explain the overall physiological adaptions of muscles and connective tissues as a result of flexibility training
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
80
describe and explain the functional effect of increased resting length on muscles and connective tissues as a result of flexibility training
increased range of motion about a joint
- muscle spindles adapt to the increased length, reducing the stretch reflex stimulus
81
describe and explain the functional effect of increased elasticity on muscles and connective tissues as a result of flexibility training
increased potential for static and dynamic flexibility
- decreased inhibition from the antagonist
- increased stretch of the antagonist
