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Sports Studies Paper 1 > Preparation and Training Methods > Flashcards

Preparation and Training Methods Flashcards

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1
Q

What are the principles of training?

A

Specificity - relevant training to individual
Progression - demand should gradually increase
Overload - should be above performer’s comfort zone (FITT)
Varience - range of exercises to prevent boredom
Moderation - must be appropriate for performer to adapt
Reversibility - must be maintained to prevent results from being reversed

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2
Q

When designing a training programme, what must we remeber to include?

A
  • Test
  • Warm Up
  • Cool Down
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3
Q

What is periodisation?

A

The organised division of training into blocks, each with a goal and time frame.

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4
Q

What is the aim of periodisation?

A

To ensure:
- a performer reaches their physiological peak at the correct time
- they avoid injury and burnout
- training is structured to give realistic and achievable goals

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5
Q

What are the 3 cycles and describe them?

A

Macrocycle:
- a long term training plan (one year) that aims to achieve a long term goal
- achiving a PB at nationals

Mesocycle:
- a mid term training plan (4-16 weeks) that aims to achieve a mid term goal
- to maintain my general fitness

Microcycle:
- a short term training plan (1-3 weeks) which aims to achieve a short term goal
- perfection the dive

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6
Q

What are the 3 phases of a mesocycle?

A
  • Preparatory Phase
  • Competition Phase
  • Transition Phase
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7
Q

What happens in the preparatory phase?

A

Prep Phase 1:
- During off season
- general conditioning
- aerobic training; mobility training; strength and conditioning

Prep Phase 2:
- During pre season
- progressive overload, intensity of training is increased
- sports sprecific fitness is the focus

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8
Q

What happens in the competition phase?

A

Comp Phase 1:
- training load reduces
- periods of lower intensity/rest as to maintain fitness without injury
- strategies; tactics; gameplay

Comp Phase 2:
- tapering

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9
Q

What happens in the transition phase?

A
  • active rest
  • low intensity aerobic work (swimming/cycling)
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10
Q

What is aerobic capacity?

A

The ability of the body to inspire, transport and utilise oxygen to perform sustained periods of aerobic activity

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11
Q

What is VO2 max?

A

Maximum volume of oxygen inspired, transported and utilised per minute during exercise

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12
Q

What are the affecting factors of VO2 max and describe why they’re affecting factors?

A

Physiological Make-up:
- The greater the efficiency of the respiratory system, cardiovascular system and muscle cells to inspire, transport and utilise oxygen, the higher the VO2 max

Age:
- From the age of 20, VO2 max declines by 1% each year

Gender:
- Females tend to have a 15-30% lower VO2 max than males

Training:
- Aerobic training will increase VO2 max by 10-20%

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13
Q

What are the aerobic capacity tests?

A
  • direct gas analysis
  • cooper (12 minute) run
  • Queen’s College step test
  • multi-stage fitness test
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14
Q

Describe DIRECT GAS ANALYSIS and give strengths and weaknesses.

A

Subject performs continuous exercise at progressive intensities to exhaustion. Expired air is captured by a mask with a tube connected to a flow meter and gas analyser.

Advantages:
- direct, objective measure
- accurate and reliable measure
- test performed during different exercised in lab setting

Disadvantages:
- maximal test to exhaustion
- cannot be used for elderly or those with health conditions
- need specialist equipment

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15
Q

Describe COOPER RUN and give strengths and weaknesses.

A

Subject performs continuous running to achieve a maximum distance within 12 minutes. Total distance is calculated at the end of the 12 minutes.

Advantages:
- large groups can perform at the same time
- a subject can administer their own test
- simple and cheap
- easy to calculate VO2 max

Disadvantages:
- prediction of VO2 max, not a measurement
- cannot be used with elderly or those with health conditions
- not sport specific

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16
Q

Describe STEP TEST and give strengths and weaknesses.

A

Subject performs continuous stepping on and off a box for 3 minutes. HR is taken after 5 seconds after completing for a duration of 15 seconds

Advantages:
- sub-maximal text
- simple and cheap
- HR easily monitored

Disadvantages:
- prediction of VO2 not a measurement
- HR recovery will be affected by prior exercise, food or fluid intake
- not sport specific
- may be disadvantage to shorter subjects

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17
Q

Describe MULTI STAGE FITNESS TEST and give strengths and weaknesses.

A

Subject performs a contimuous 20m suttle run test at progressive intensities. Each 20m shuttle will be timed to an audion cue . The test is over when the subject cannot complete the shuttle in the allocated time.

Advantages:
- large groups can perform task at the same time
- simple and cheap

Disadvantages:
- predictions of VO2 max
- limited my subjects motivation
- cannot be used with elderly or those with health conditions
- not sport specific

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18
Q

What are the 5 training zones and their physiological benefits?

A

MAXIMUM:
- 90 - 100% HR
- 0 - 2 minutes
- Max. performance capacity

HARD:
- 80 -90% HR
- 2 - 10 minutes
- Lactate threshold

MODERATE:
- 70 - 80% HR
- 10 - 40 minutes
- Aerobic zone

LIGHT:
- 60 - 70% HR
- 40 -80 minutes
- Targets fat burning

VERY LIGHT:
- 50 - 60%
- 20 - 40 minutes
- Basic endurance

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19
Q

What is Karvonen’s Principle?

A

It can be used to calculate the correct training HR within a particular zone.

Training HR = resting HR + % (max. HR - resting HR)

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20
Q

What are the types of training that can improve aerobic capacity?

A
  • Continuous training
  • HITT training
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21
Q

What is continuous training?

A

Continuous training involves steady-state low-to-moderate intensity work for a prolonged period of time. Typical exercises involve large muscle groups, such as jogging and swimming. This will stress the aerobic energy system and slow oxidative muscle fibres, creating an aerobic adaptation to increase the intensity and duration of performance with out associated fatigue.

  • uses 60-80% HR
  • takes 20-80 minutes

It is well used by endurance performers such as triathletes and marathon runners.

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22
Q

What is HITT training?

A

Interval training is periods of work followed by periods of recovery. It is flexible and can be modified for most activities to improve both aerobic and anaerobic capacities. Adaptons that can be made include: duration of work interval; intensity; number of repetitions.

Work = 80-95% HR Recovery = 40-50% HR
5s - 8m duration equal duration to work

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23
Q

What are the structural adaptations and functional effects of the RESPIRATORY SYSTEM?

A

SA: Stronger respiratory muscles
FE: Increased mechanics of breathing

SA: Increased SA of alveoli
FE: Increased external gaseous exchange

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24
Q

What are the structural adaptations and functional effects of the CARDIOVASCULAR SYSTEM?

A

SA: FE:
- Cardiac hypertrophy - Increased stroke volume and
cardiac output at rest
- Increased elasticity of arterial - increased efficiency of vascular
walls shunt mechanisms
- increased blood plasma - lower blood viscosity
volume
- increased number of RBC - increase in oxygen carrying
capacity

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25
Q

What are the structural adaptations and functional effects of the MUSCULO-SKELETAL SYSTEM?

A

SA: SO muscle fibre hypertrophy
FE: increased potential for aerobic energy production

SA: Increased size and density of mitochondria
FE: increased utilisation of oxygen

SA: increased stores of myoglobin
FE: increased storage and transport of oxygen to the mitochondria

SA: FOG fibres become more aerobic
FE: increased aerobic energy production, fuel and oxygen utilisation

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26
Q

What are the structural adaptations and functional effects of METABOLIC FUNCTION?

A

SA: Increased activity of aerobic triglyceride
FE: Increased metabolism of enzymes and glycogen

SA: Decreased fat mass
FE: Increased lean mass

SA: Decreased insulin resistance
FE: Increased glucose tolerance

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27
Q

Name and describe the types of strength.

A

Static Strength - Where force is applied against a resistance without any
movement occuring. This is created by isometric contractions.

Dynamic Strength - A force is applied against a resistance and the muscles
change in length eccentrically or concentrically.

Maximum Strength - The ability to produce a maximal amount of force in a
single muscular contraction. (one rep max)

Explosive Strength - The ability to produce a maximal amount of force in one or
a series of rapid muscular contractions.

Endurance Strength - The ability to sustain repeated muscular contractions over
a period of time withstanding fatigue.

28
Q

What factors affect strength?

A

Cross-Sectional Area:
- The greater the cross-sectional area of the muscle, the greater the strength.

Fibre Type:
- The greater the percentage of fast glycolytic and oxidative glycolytic fibres, the greater the strength over a short period of time.

Gender:
- Males have a higher strength than females.

Age:
- Peak strength is reached in females at 16-25 years and males at 18-30 years.
- Strength development peaks at 20-30 years.
- Strength thereafter decreases with age.

29
Q

What are the 4 ways in which we can test strength, and what type of strength do they test for?

A
  • One rep max. (Maximum Strength)
  • Abdominal curl test (Endurance Strength)
  • Grip strength dynamometer (Maximum Strength)
  • Vertical jump test (Explosive Strength)
30
Q

Describe, and give strengths and weaknesses of ONE REP MAX.

A

One rep max - A subject chooses a high weight achieveable in one repetition on
a specific piece of gym equipment.
- Increase the weight until only one maximal repetition can be
achieved.

STRENGTH:
- Direct measure
- Easy and accessable
- Most muscle groups can be tested

WEAKNESS:
- Difficult to isolate individual muscles
- Trial and error may induce early fatigue
- Good technique is essential
- Potential for injury

31
Q

Describe, and give strengths and weaknesses of ABDOMINAL CURL TEST.

A

Abdominal Curl Test - Subject performs continuous sit-ups at progressive
intensities to exhaustion.
- Each sit-up will be timed to an audio cue, and the test is
over when the subject cannot complete two consecutive
sit-ups.

STRENGTHS:
- Large groups can perform test at the same time
- Simple and cheap equipment required
- Abdominal muscles can be isolated
- Valid and reliable test

WEAKNESSES:
- Good technique is essential
- Safety concerns over repeated strain
- Not sport specific

32
Q

Describe, and name strengths and weaknesses of GRIP STRENGTH DYNAMOMETER.

A

Grip Strength Test - Adjusting the grip for hand size, the subject will zero the dial
and hold the dynamometer with a straight arm above the
head.
- The arm is brought down as the subject squeezes the grip.

STRENGTHS:
- Simple and objective measure
- Inexpensive equipment
- High reliability

WEAKNESSES:
- Only the forearm muscles are assessed
- Test is not sport specific

33
Q

Describe, and name strengths and weaknesses of VERTICAL JUMP TEST?

A

Vertical Jump Test - Using a wall mounted vertical jumpboard, the performer
marks teh highest point reached with one arm outstretched.

STRENGTHS:
- Data gained can be converted into a power output estimate
- Easy, with minimal equipment
- Can be administered by the participant

WEAKNESSES:
- The measure is not isolated to one muscle group
- Only estimates explosive strength in the legs

34
Q

What types of training can be used to improve strength?

A
  • weight training
  • multi-gym
  • plyometric training
  • circuit / interval training
35
Q

Describe WEIGHT TRAINING.

A

Weight training useing freestanding weights can involve very high resistance, low repetition exercises to increase muscle size and strength. By altering the intensity as a percentage of a person’s one rep max., weight training can be used to develop any type of strength, however it is most appopriate for maximal strength.

Weight training can be specific to a muscle group or joint movement and requires the less active muscles to work isometrically as fixators. This not only increases musce strength but also maintains posture and alignment.

36
Q

Describe MULTI-GYM.

A

A multi-gym is a fitness system that has multiple components designed to perform a wide range of exercises. Each station has an adjustable weight stack which can be easily changed to suit specific strength requirements and training technique. They are space efficient, safe and can provide a total body workout.

However, exercises are generic and it may be hard to suit the specifc movement patterns required in some sporting actions.

37
Q

Describe PLYOMETRIC TRAINING.

A

Plyometric training involves a series of explosive exercises to improve the speed at which a muscle shortens. Typical exercises include hopping, bounding, jumping, and press-ups with claps. This will benefit explosive strength specifically. Plyometrics will be an important part of training for sprinters, throwers and jumpers in athletics, but it will also benefit racket sports, netball and basketball players.

Muscles generate a greater force of contraction if they are pre-stretched. Plyometrics takes the muscle through an eccentric contraction before a concentric contraction. This initiates a stretch reflex.

38
Q

Describe CIRCUIT TRAINING.

A

Circuit training involves performing a set number of exercise stations arranged in order to alternte the muscle group working. It is mainly associated with endurance strength. It can also be adapted to become very sport specific, incorperating skill stations.

39
Q

What are the structural adaptations and functional effects of the NEURAL PATHWAYS?

A

SA: FE:
- Increased recruitment of motor - Increased force of contraction
units and FG/FOG fibre types
- Decreased inhibition of the - Increased force of contraction from
stretch reflex the agonist muscle

40
Q

What are the structural adaptations and functional effects of the MUSCLE AND CONNECTIVE TISSUES?

A

SA: FE:
- Muscle hypertrophy - Increased force of contraction
- Increased number and size of - Increased force of contraction
contractile proteins
- Increased strength of tendons - Increased joint stability
and ligaments
- Increased bone density and mass - Increased absorption of calcium

41
Q

What are the structural adaptations and functional effects of METABOLIC FUNCTION?

A

SA: FE:
- Increased ATP, phosphocreatine - Increased capacity for alactic
and glycogen stores energy production
- Increased enzyme activity - Increased efficiency of anaerobic
energy production
- Increased buffering capacity - Increased tolerance and removal
of lactic acid
-Increased muscle mass - Improved body composition

42
Q

What are the 2 types of flexability?

A
  • Static Flexibility (active and passive)
  • Dynamic
43
Q

Describe STATIC flexability.

A

Static flexability is the range of motion about a joint without references to speed of movement. It is the maximum extent of muscle and connective tissue lengthening.

Active = The performer completing a voluntary contraction to move a joint just beyond its point of resistance.

Passive = The performer is assisted by a partner or aid to move the joint just beyond its point of resistance.

44
Q

Describe DYNAMIC flexability.

A

Dynamic flexability is the range of motion about a joint with reference to speed of movement. It reflects a joint’s muscles and connective tissues’ resistance to movement.

45
Q

What factors affect flexability?

A

Joint type:
- Ball and socket joints have a greater range of motion than hinge joints.

Length and elasticity of surrounding connective tissue:
- The greater the length and elasticity of surrounding muscle, tendons and ligaments, the greater the range of motion.

Gender:
- Females are generally more flexible than males.

Age:
- Flexibility is greatest in childhood and declines with age.

46
Q

How can we test flexibility?

A
  • Goniometry
  • Sit and reach test
47
Q

Describe, and name strengths and weaknesses of GONIOMETRY.

A

Goniometry is a 360 degree protractor with two extending arms. The head of the goniometer is placed on the axis of rotation of a joint and the arms extend along the articulating bones.

STRENGTHS:
- Objective, valid and accurate measure
- Any joint or plane can be measured
- Sport specific

WEAKNESSES:
- Can be difficult to locate the axis of rotation
- Training is required to find an accurate measure

48
Q

Describe, and name strengths and weaknesses of the SIT AND REACH TEST.

A

The sit and reach test box is placed against a wall and the participant removes their shoes. The will sit with straight legs and feet flat against the box. They will reach as far forward along the box as possible, and holding for 2 seconds.

STRENGTHS:
- Easy test to administer
- Cheap and accessible
- Standarised data for comparrison

WEAKNESSES:
- Test only measures back and hamstring flexability
- Not joint or movement specific
- Participant must be warmed up

49
Q

What are the types of stretching?

A
  • Static Stretching (active and passive)
  • Isometric Stretching
  • Proprioceptive Neuromuscular Facilitation (PNF)
  • Ballistic Stretching
  • Dynamic Stretching
50
Q

Describe STATIC stretching. (both active and passive)

A

ACTIVE:
- When the performer moves the joint into a stretched position themselves without assistance

PASSIVE:
- When the performer needs assistance to stretch

51
Q

Describe ISOMETRIC stretching.

A

When a performer isometrically contracts the muscles while holding a stretched position

52
Q

Describe PNF (Proprioceptive Neuromuscular Facilitation).

A

A stretching technique where the performer will complete a static passive stretch, an isometric contraction against resistance, relax, and then stretch further.

53
Q

Describe BALLISTIC stretching.

A

Swinging or bouncing movements (explosive) to force the joint through its extreme range of motion.

54
Q

Describe DYNAMIC stretching.

A

A stretching technique which involves taking a joint through its full range of motion with control over the entry and exit of the stretch.

55
Q

What are some structural adaptations and the functional effects of MUSCLE AND CONNECTIVE TISSUE?

A

STRUCTURAL ADAPTATIONS:
- Increased resting length
- Increased elasticity

FUNCTIONAL EFFECTS:
- Increased range of motion about a joint
- Increased potential for static and dynamic flexibility

56
Q

What are some examples of cardiovascular diseases?

A
  • Atherosclerosis
  • Coronary Heart Disease
  • Heart Attack
  • Stroke
57
Q

Describe ATHEROSCLEROSIS.

A

Fatty plaque development in the arterial walls progressively narrowing the lumen and hardening the walls.
- reduces space for blood flow
- increased chance of blood clots forming

58
Q

Describe CORONARY HEART DISEASE.

A

Results from atherosclerosis of the coronary arteries, which supply the heart with oxygenated blood.
- can cause heart attacks

59
Q

Describe HEART ATTACKS.

A

When a piece of fatty plaque breaks away from an arterial wall, a clot may form. If the clot blocks a coronary artery, it will cut off oxygen supply to an area of the cardiac muscle causing the death of cells and permanent damage.

60
Q

Describe a STROKE.

A

A stroke is caused by either a blockage in a cerebral artery cutting off the blood supply to the brain, known as an ischaemic stroke, or a blood vessel bursting within or on the surface of the brain.

61
Q

What effects can training have on the cardiovascular system?

A
  • reduce the levels of blood lipids and overall cholesterol
  • prevent the hardening and loss of elasticity in the arterial walls due to regular vasoconstriction and dilation
  • decrease blood viscosity and the resistance to blood flow
  • increase coronary circulation
  • lead to cardiac hypertrophy, increased ventricular contractility and stroke volume (increasing the efficiency of the heart)
  • decrease body fat and help to manage weight
  • increase blood flow and oxygen transportation to the muscle cells
  • reduce the risk of a stroke by 27% by lowering blood pressure and maintaining a healthy weight
62
Q

What are some respiratory diseases?

A
  • Asthma
  • Chronic Obstructive Pulmonary Disease
63
Q

Describe ASTHMA.

A

Constriction of the bronchial airways and inflammation of the mucous membranes, which restrict the airways and limit breathing.

SYMPTOMS:
- Shortness of breath
- Wheezing
- Coughing

64
Q

Describe COPD (Chronic Obstructive Pulmonary Disease)

A

An umbrella term for several conditions of the lungs where the airways become inflamed and narrow. Overtime the inflammation leads to permanent changes: - thickening of bronchiole wall
- increased mucous production
- decrease in lung tissue elasticity

65
Q

What effects can training have on respiratory diseases?

A
  • Increase respiratory muscle strength, which decreases respiratory effort and alleviates the symptoms of asthma
  • Decrease resting and sub-max frequency of breathing, reducing the onset of fatigue and making everyday tasks easier
  • With the use of inspiratory muscle training, increase airflow and alleviate breathlessness, reducing the necessity for medication and enhancing quality of life
  • Maintain full use of lung tissue and elasticity
  • Increase the surface area of alveoli and pulmonary capillaries

Sports Studies Paper 1 (12 decks)

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