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paper 1 mock nov. 2022 > Preparation and Training Methods > Flashcards

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

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2
Q

define static strength

A

force is applied against a resistance without any movement occurring

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3
Q

define dynamic strength

A

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

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4
Q

what is dynamic strength also known as

A

power output

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5
Q

what is power output

A

a combination of speed and strength

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6
Q

define maximal strength

A

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

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7
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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8
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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9
Q

what are the factors that effect strength

A
  • cross sectional area
  • fibre typres
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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

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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

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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
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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
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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
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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
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16
Q

what are the advantages of the hand grip dynamometer

A
  • simple and objective measure
  • inexpensive equipment
  • high reliability
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17
Q

what are the disadvantages of the hand grip dynamometer test

A
  • only forearm muscles are assessed
  • test is not sport specific
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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
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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
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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
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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
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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
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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
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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
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25
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

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26
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

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27
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
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28
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
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29
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
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30
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
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31
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
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32
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
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33
Q

define circuit training

A

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

34
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
35
Q

describe the overall physiological adaptions of strength training with neural pathways

A
  • increased speed, strength and power output
36
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

37
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

38
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

39
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

40
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

41
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

42
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

43
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

44
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

45
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

46
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

47
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

48
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

49
Q

define flexibility

A

the range of motion about a joint

50
Q

what are the 2 subcategories of flexibility

A

static
dynamic

51
Q

define dynamic flexibility

A

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

52
Q

define static flexibility

A

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

53
Q

what categories can static flexibility be split into

A

static active
static passive

54
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

55
Q

define static passive flexibility

A

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

56
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

57
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

58
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

59
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

60
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

61
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
62
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
63
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
64
Q

what are the advantages of the sit and reach test

A
  • easy to administer
  • cheap and accessible equipment
  • standardised data for comparison
65
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
66
Q

define maintenance stretching

A

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

67
Q

define developmental stretching

A

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

68
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
69
Q

what are the advantages of isometric stretching

A
  • fast and effective way to develop flexibility
70
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
71
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
72
Q

what are the advantages of ballistic stretching

A
  • improves speed or power to follow
  • better suited for more dynamic activities
73
Q

what are the disadvantages of ballistic stretching

A
  • limited increase in muscle length
  • greater risk of injury due to momentum
  • creates muscle tension
74
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
75
Q

what are the advantages of PNF stretching

A
  • quick flexibility gains
  • aids muscle relaxation
  • better flexibility gains than other methods
76
Q

what are the disadvantages of PNF stretching

A
  • requires a partner
  • complex and time consuming technique
  • greater risk and discomfort
77
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
78
Q

what are the advantages of dynamic stretching

A
  • does not go to extreme point of motion
  • less risk of injury
79
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

80
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

81
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

paper 1 mock nov. 2022 (10 decks)

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