Preparation and training methods Flashcards
What 3 components should make up a training programme design?
Evaluation test
Warm up
Cool down
What are the principles of training?
Rules that underpin a training programme design to ensure safe and effective fitness adaptations
Name the principles of training
Specificity
Progression
Overload
Moderation
Reversibility
Variance
What is specificity?
When the training programme is gear towards demands of activity, and specific to who is doing it
What is progession?
Making the body adapt to stress. Increasing the training intensity
What is overload?
Making the body adapt by working it harder than normal.
- frequency
- intensity
- time
- type
What is moderation?
Not overloading the body too much
What is reversibility?
Fitness levels drop quickly when periods of inactivity occur
What is variance?
A variety of different training sessions to avoid repetition
What is periodisation?
Organised division of training into blocks, each with a goal and time frame
What are the aims of periodisation?
- To reach physiological peak at correct time
- To avoid injury and burn out
- To have a structured training programme to give realistic and achievable goals
What is a macro cycle?
Long term training plan, to achieve a long term goal (e.g. 1 year)
What is a meso cycle?
Mid term training plan, to achieve a mid term goal (e.g. 6 weeks)
What is a micro cycle?
Short term training plan, to achieve a short term goal (e.g. 1 week)
What is the preparatory 1 phase of training?
Off-season
General conditioning (aerobic and mobility training/strength conditioning)
What is preparatory 2 phase of training?
Pre-season
Training intensity increases
Sport specific fitness
Training volume decreases
What is competitive 3 phase of training?
During season
Training load decreases
Focus on tactics and game play
What is competitive 4 phase of training?
2-3 weeks before an event
Tapering
Maintaining intensity
Decrease in volume
What is the transition phase of training?
After season
Active rest or low intensity aerobic work
Name 4 cardiovascular diseases
Atherosclerosis
CHD
Heart attack
Stroke
What is atheroschlerosis?
A build up of fatty deposits in aterial walls which increases BP due to hypertension
What is CHD?
Reduction in blood flow and oxygen to cardia muscles due to blockage. Can lead to angina and heart attacks
What is a heart attack?
Blockage in the coronary artery cuts if oxygen supply and kills cells
What is a stoke?
A blockage in cerebral artery cutting oof blood flow to brain or vessel bursting
What are the effects of training on cardio-vascular diseases?
Decrease blood lipid
Decrease blood viscosity
Increase coronary circulation
Increase stroke volume
Prevents hardening in arterial walls
Decrease body fat
Increase blood flow
Decrease blood pressure
Name 2 respiratory diseases
Asthma
CPD
What is asthma?
Constriction of bronchial airways and inflammation which limit breathing
What is CPD?
Airways become inflamed and narrowed
What are the effects of training on respiratory diseases?
Stronger respiratory muscle strength
Increase air flow
Maintain full use of lungs
Decreased risk of infection
Decreased resting and sub-maximal breathing rate
Increased SA of alveoli (maximising gas exchange)
What is static strength?
Force is applied against a resistance without movement occurring (isometric contraction)
What is dynamic strength?
A force is applies against a resistance with movement occurring (power output)
What is maximum strength?
The ability to produce a max amount of force in a singular muscular contraction
What is explosive strength?
The ability to produce a max amount of force in one or a series of rapid muscular contractions.
What is strength endurance?
Ability to sustain repeated muscular contractions over a period of time
Name and explain the factors the affect strength
Cross sectional area of muscle = the greater it is the greater the strength
Fibre type = greater % of FG and FOG means greater strength over a short period of time
Gender = males have greater strength than females as they have high muscle mass and a greater cross sectional area due to higher testosterone levels
Age = peak strength is 16-25 in females and 18-20 in males (due to decrease elasticity and reduction in muscle mass)
What strength does the one rep max test test for?
Maximum strength
What are the advantages and disadvantages of the one rep max test?
+ve: direct measurement and most muscle groups can be tested
-ve: potential for injury
What strength does the hand grip strength dynamometer test for?
Maximum strength
What are the advantages and disadvantages of the hand grip strength dynamometer?
+ve: simple. inexpensive
-ve: not sport specific, only muscles in forearm are assessed
What strength does the abdominal curl test test for?
Strength endurance
What are the advantages and disadvantages of the abdominal curl test?
+ve: good for large groups, cheap, simple
-ve: good technique needed, not sport specific
What strength does the vertical jump test test for?
Explosive strength
What are the advantages and disadvantages of the vertical jump test?
+ve: can test yourself, minimal equipment
-ve: only estimates explosive strength in legs
Define resistance
Weight
Define repetitions
number of times an exercise is repeated
Define number of sets
Series of repetitions and relief periods
Name 3 training methods of strength
Weight training/multigym
Plyometric training
Circuit and interval training
Describe weight training
Free weights or machine
Specific to muscle groups
Develop posture and alignment
Can involve high resistance and low reps
Develop any type of strength
Dangerous if no spotter is used
Describe plyometric training
Improves explosive strength
Short series of explosive exercise
Duration = 2-6 reps with full recovery
Involves an eccentric contraction before a concentric
Lower body injury risk
Describe circuit and interval training
A set number of stations
Usually body weight exercises
Intensity: 3-6 circuits, 10-15 stations, 10-20 reps
Relief = 0-30 secs
What are muscle and connective tissue adaptations as a result of strength training?
Muscle hypertrophy = increased force of contraction
Muscle hyperplasia = increase size of FG/FOG muscle fibres
Increase strength of tendons and ligaments = increased joint stability
Increase bone/muscle density and mass
Increase speed, strength and power output
What are the metabolic adaptations as a result of strength training?
Increase ATP, PC and glycogen stores (increased capacity for alactic energy production)
Increase enzyme activity (increased efficiency of anaerobic energy production)
Increased buffering capacity (increased tolerance to lactic acid)
Increased muscle mass
Increased aerobic fuel stores
Increased intensity and duration of performance
Delay OBLA and fatigue
What are the neural adaptations as a result of strength training?
Decrease inhibitor of the stretch reflex (increase force of contraction)
Increased speed, strength and power output
Increased recruitment of motor units and FG/FOG muscle fibres (increased force of contraction)
What is static flexibility?
The range of motion about a joint without reference to the speed of movement
What is dynamic flexibility?
The range of motion about a joint with reference to the speed of movement
Name and explain the factors that affect flexibility
Type of joint: ball and socket joints has the greatest range of movement
Length and elasticity of surrounding connective tissue: the greater the are the greater the ROM
Age: flexibility declines with age, due to loss of elasticity in connective tissue
Gender: females are more flexible than males as they have higher levels of oestrogen and relaxin
Age: flexibility declines with age due to loss of elasticity in connective tissue
What is a goniometry?
A 360 degree protractor that measures the angle of a joint
(The difference in the starting angle and the full range of motion calculated)
What are the advantages of goniometry?
Objective
Valid and accurate
Any joint can be measured
Can be sport-specific
What are the disadvantages of goniometry?
Difficult to locate axis of rotation
Training required for accurate measure
What is the sit and reach test?
Test box is placed against wall, straight legs at full stretch, best score is recorded
What are the advantages of the sit and reach test?
Easy
Cheap
Accessible equipment
Standardised data score
What are the disadvantages of the sit and reach test?
Measures flexibility in lower back and hamstrings only
Not joint specific
Need to warm up and hold position for 2 seconds
What is maintenance stretching?
Stretching that is performed as part of a warm up to maintain current ROM and prepare for exercise
What is developmental stretching?
Stretching designed to improve the ROM at a joint
What is static active stretching?
When a performer moves the joint into its fully stretched position without any assistance and holds it for 10-30 seconds
What is static passive stretching?
When a performer moves the joint just beyond its point of resistance with assistance and holds it for 10-30 seconds
What does static stretching involve?
Lengthening a muscle and connective tissue just beyond the point of resistance
Describe the factors of static stretching
Intensity = hold stretch for 10-30 seconds
Duration = repeat stretches 3-6 times
Safe and simple method
What does isometric stretching involve?
This type of stretch overcomes the stretch reflex creating a greater stretch
Explain how isometric stretching is carried out
- isometrically contracting muscles whilst holding a stretch
- assistance of a partner/apparatus moves the performer into a static passive stretch for 7-20 seconds
- relax for 20 seconds and then repeat
(limit session to 1 hour in 36 hours)
What is the negative of isometric stretching?
Carries a high risk of damaging tendons and connective tissues
It cannot be performed by under 16s
What is proprioceptive neuromuscular facilitation (PNF)?
A stretching technique to desensitise the stretch reflex whereby a performer completes a static passive stretch, isometrically contracts against the agonist relaxes and then stretches further again.
Explain how PNF is carried out
- STATIC: with assistance from partner move the joint just past the point of resistance
- CONTRACT: agonist isometrically contracts against partner for 6-10 seconds
- RELAX: the muscles relax and the limb can be moved further
The process is repeated 3 times to allow the muscle spindles to adapt to an increased length. This delays the stretch reflex
What is dynamic stretching?
Taking a joint through its full ROM with control over entry and exit
Describe the factors of dynamic stretching
- exercise is often performed in sets of 8-12 reps as part of a warm up
- less risk if injury while preparing the connective tissue for dynamic movement
- a more controlled form a ballistic stretching
What is ballistic stretching?
Exercise using momentum to force the joint through its extreme range of motion
Describe the factors of ballistic stretching
- involves dynamic movements
- associated with dangerous practice
- activates the stretch reflex
What are the adaptations of flexibility training?
Increased resting length (increased ROM about a joint)
Increased elasticity (increased stretch of the antagonist)
Increased distance and efficiency for muscles to create force at speed
Decreased risk of injury
Increased posture and alignment
What is aerobic capacity?
The ability of the body to inspire, transport and utilise oxygen to perform sustained periods of aerobic capacity
What is VO2 max measured in?
ml/kg/min
What is the VO2 max for a:
- untrained individual
- trained individual
Untrained =40-50 ml/kg/min
Trained = 90 ml/kg/min
Describe and explain the factors that affect VO2 max
Physiological make up: the greater the efficiency of body systems to transport and utilise oxygen (e.g. stronger respiratory muscles, larger heart, SV, CO, increased number of RBCS) results in a higher VO2 max.
Age: from age 20 VO2 max drops 1% each year. Efficiency is lost in elasticity of the heart, blood vessels and lung tissue which results in a lower VO2 max.
Gender: females have a lower VO2 max than males as they have higher body fat, smaller lung volumes and lower haemoglobin levels.
Training: aerobic training increases VO2 max up to 20% because it causes ling term adaptations to the heart, lungs and blood
What is the direct gas analysis?
Test to measure VO2 max by capturing expired air and putting results in a graph.
What are the advantages of the direct gas analysis?
- direct measurement
- accurate and reliable
- uses different exercises
What are the disadvantages of the direct gas analysis?
- maximal test to exhaustion
- not suitable for elderly and those with health problems
- specialist equipment required
What is the copper 12 minute run?
Test to measure VO2 max by running as far as possible in 12 minutes
What are the advantages of the copper 12 minute run?
- good for large groups
- can test yourself
- simple and cheap
What are the disadvantages of the copper 12 minute run?
- only a prediction
- result affected by subject motivation
- not suitable for elderly and those with health problems
- not sport specific
What is the NCF multi-stage fitness test?
Test to measure VO2 max which involves 20m progressive shuttle runs
What are the advantages of the NCF multi-stage fitness test?
- good for large groups
- simple and cheap
What are the disadvantages of the NCF multi-stage fitness test?
- only a prediction
- result affected by subject motivation
- not suitable for elderly and those with health problems
- not sport specific
What is the Queens College step test?
Test to measure VO2 max by stepping on and off a box for 3 minutes.
Heart rate recovery is used to predict results
What are the advantages of the Queens College step test?
- sub-maximal test
- simple and cheap
- HR easily monitored
What are the disadvantages of the Queens College step test?
- only a prediction
- HR recovery affected by lots of factors (E.g. food and water)
- not sport specific
- shorter individuals may be at a disadvantage
How do you calculate training HR (Karvonen’s Principle)?
Resting HR + %(max HR - resting HR)
Describe the key features of continuous training:
- intensity of work
- duration of work
- intensity of recovery
- duration of recovery
- practical example
- type of athlete suited to
Intensity of work: low to moderate (60-80% of max HR)
Duration of work: 20-80 minutes
Intensity of recovery: no recovery (non-stop activity)
Duration of recovery: no recovery (non-stop activity)
Practical example: jogging, swimming, cycling
Type of athlete suited to: endurance athletes (as it stresses the aerobic system and slow-oxidative muscle fibres)
Describe the key features of HIIT training:
- intensity of work
- duration of work
- intensity of recovery
- duration of recovery
- practical example
- type of athlete suited to
Intensity of work: high (80-95% of max HR)
Duration of work: overall 20-60 minutes with 5 seconds - 8 minutes of repeated bouts of high intensity
Intensity of recovery: 40-50% of max HR
Duration of recovery: 1:1 work to rest ratio
Practical example: cycling, running, cross training
Type of athlete suited to: most athletes with varying levels of fitness
What are the respiratory adaptations of aerobic training?
Stronger respiratory muscles (increased efficiency of mechanics of breathing)
Increased SA of alveoli (increased external gaseous exchange)
Increased volume of oxygen diffused into the blood
Decreased breathing rate at rest and sub-maximal exercise
Easier to perform exercise
Reduced onset of fatigue
Delayed OBLA
Increased intensity and duration of performance
Alleviates symptoms of asthma
What are the cardiovascular adaptations of aerobic training?
Cardiac hypertrophy (increased SV at rest and during exercise and increased CO at rest)
Increased elasticity of arterial walls (increased vascular shunt efficiency)
Increased number of RBCs (increase in oxygen carrying capacity)
Increased blood plasma volume (lower blood viscosity aids blood flow and venous return)
Increased capillarisation of alveoli (increased gaseous exchange)
Decreased blood pressure
Delayed OBLA
Lower risk of CHD, hypertension and stroke
What are the metabolic adaptations of aerobic training?
Increased activity of aerobic enzymes (increased metabolism of fats/glycogen)
Decreased fat mass (increased metabolic rate)
Decreased insulin resistance (increased glucose tolerance)
Increased use of fuel and oxygen to provide energy
Improved body composition
Easier to perform exercise
Reduced onset of fatigue
Delayed OBLA
Increased intensity and duration of performance
What are the Musculo-skeletal adaptations of aerobic training?
SO muscle fibre hypertrophy (increased potential for aerobic energy production)
Increased size and density of mitochondria (increased utilisation of oxygen/aerobic energy production)
Increased stores of myoglobin (increase storage and transport of oxygen to mitochondria)
Increases stores of glycogen and fat (increase aerobic energy fuels)
FOG fibres become more aerobic (increase aerobic energy production)
Increased strength of connective tissue (decreased risk of injury)
Increased thickness of articular cartilage (increased synovial fluid production)
Increased bone mineral density (increased calcium absorption)
Increased joint stability
Easier to perform exercise
Delayed OBLA
Increased intensity and duration of performance
