Preparation and Training Methods Flashcards
1
Q
Why do we fitness test (6)
A
- Provide objective, measures about an individuals current state of fitness or health
- Highlights strengths and weaknesses
- Evaluate effects of a training programme
- Identifying talent
- Providing motivation
- Adding variety to training
2
Q
How does a fitness test become sport specific
A
Must be appropriate for age, sex and fitness and ensure variables tested are relevant to the sport
3
Q
Examples of making fitness tests sport specific
A
• Use of a flume pool for swimmers
• Use of a cycle ergometer for cyclists
4
Q
Why should a fitness test be sport specific
A
Increases validity
5
Q
Factors that can influence fitness test results (6)
A
- Specificity of the test
- Prior test experience
- Time of day
- Environmental factors (eg. Weather/surface)
- Personal factors (eg. Sleep/diet)
- Reliability/ validity of the test
6
Q
What are the two types of testing methods
A
Lab and field tests
7
Q
What’s a lab test
A
Only performed within the confines of a laboratory (controlled environment) with lab testing equipment (eg. Gas analyser)
8
Q
What’s a field test
A
A test conducted in a natural sport specific environment
9
Q
Advantages of lab tests (2)
A
- High amount of control over conditions
- Highly valid and reliable
10
Q
Disadvantages of lab tests (2)
A
- Expensive and time consuming
- Artificial environment (not sport specific can affect results)
11
Q
Advantages of field tests (3)
A
- Natural, sport specific environment
- Can test large groups
- Cheap and accessible
12
Q
Disadvantages of field tests (2)
A
- Lacks reliability as some variables can’t be controlled
- More open to human error (eg. Inaccurate counting of HR)
13
Q
What’s validity
A
A test that measures exactly what it’s supposed to meaisre
14
Q
What’s reliability
A
The ability to carry out the same test methods and expect the same results
15
Q
What should a test protocol ensure
A
A test produces measurable, definite (objective) results and human error and opinion (subjective) must not be allowed to influence results
16
Q
How does a standardised test protocol eliminate inaccuracies
A
- Correct technique/ equipment that’s efficient and accurate
- Use of protocol for scoring
- Elimination of crowd effects
- Controlled wam up
- Same conditions for repeated tests
17
Q
List the tests that measure sub-maximal aerobic fitness (2)
A
- Functional thresholds
- Maximum steady state
18
Q
List the tests that measure maximal aerobic fitness (5)
A
- 12 minute Cooper run
- Multi-stage fitness test
- Step tests
- Yo-yo tests
- Gas analysis
19
Q
List the test that measures exercise economy
A
Gas analysis
20
Q
List the tests that measure anaerobic capacity (4)
A
- Wingate test
- Maximum accumulated oxygen deficit (MAOD)
- Repeat anaerobic sprint test (RAST)
- Cunningham and Faulkner
21
Q
List the tests that measure anaerobic power (3)
A
- Jump tests
- Agility tests
- Margarita-Kalaman
22
Q
List the test that measures maximum speed
A
Spring tests less than 100m
23
Q
Outline the functional threshold test
A
• Conduct 3min test to gage target wattage (70-80%)
• Using a wattbike, pair HR monitor and maintain the same pace for 20min.
• Record average power and HR at the end
24
Q
Outline the gas analysis test
A
• Lab test on a treadmill, bike, rowing ergometer
• Start at ‘comfortable but not too comfortable’ speed, every min increase incline/speed
• Oxygen uptake is calculated from mesures of ventilation and o2/co2 in expired air
• Maximal level (plateauing of o2 uptake) is determined at/near test completion
25
Outline the maximum steady state test
• Lab test where velocity/resistance is increased at regular intervals. Blood samples are taken at every increment to measure lactate levels (mmol/L)
• Usually test vo2 max, HR data, co2 levels and RPE
26
Outline the multi-stage fitness test
• Performer runs till exhaustion, 20m back and forth on a marked path in time with a bleep on a pre-recording.
• One foot must be placed on/beyond the 20m marker at the end of each shuttle, failure to get there leads to a warning. Test ends after missing 2 bleeps
27
Outline the 12 minute Cooper run test
Run the greatest distance possible in 12 minutes, best completed on a 400m track
28
Outline the Harvard step test
• Determine aerobic capacity and estimates vo2 max
• Step onto a block with right foot and bring your left foot beside it. Continue in an ‘up,up,down,down’ pattern for 3 minutes
29
Outline the yo-yo test
• Athlete starts running 20m then turns and returns to starting point on the bleep.
• There’s an active recovery period of 10 sec between each shuttle- must walk/jog to third cone and back (5m)
30
Outline the sit and reach test
Measures flexibility, subject sits on the floor and measures how far they can reach past their feet
31
Outline the Wingate test
• Athlete pedals as fast as possible on a cycle ergometer with no resistance for 30 seconds. • • • • Revolutions are recorded at 5 second intervals to determine power output
• Determines anaerobic power and capacity
32
Outline the maximal accumulated oxygen defect (MAOD) test
• Determines how efficiently your body can resynthesise used ATP molecules using phosphocreatine
• Vo2 max is found and the athlete cycles/runs to exhaustion at a constant speed for (usually) 2-3min
• The MAOD finds the difference between oxygen consumption and expected oxygen consumption at 100% of Vo2 max
33
Outline the repeated anaerobic sprint test (RAST)
Athlete performs 6 x 35m sprints with 10 second recovery. Each 35m spring is times to work out power output, fatigue index and anaerobic capacity
34
Outline the Cunningham and Faulkner test
After a warmup, the treadmills set to 8mph at 20% incline and the athlete should run to exhaustion, the score is the time completed before exhaustion
35
Outline the Margaria -Kalaman test
• Start 6m in front of the first step, the athlete sprints and jumps when they reach the line, taking 3 steps at a time (3,6,9).
• The time is taken from step 3 to step 9.
36
Outline sprint tests <100m (4Ms)
• Most common is the 30m sprint
• More accurate using timing gates
• More sport specific when below 100m
• Modified with specific physiological requirements for the activity (eg. Differ from netball to football)
37
Outline strength tests
• Most commonly 1/3RM using compound/multi-joint exercises (eg. Squat/bench press/deadlift)
• Other tests include isokinetic strength test and hand grip dynamometer
38
Outline the Illinois agility test
• Cones mark the course, the subject starts face down with head on the start line and hands by shoulders, on the whistle, the subjects runs the 10m long, 5m wide course
• (Draw course layout)
39
Outline the standing broad jump test
• Determines horizontal anaerobic power
• Stand with 2 feet behind a marked line, swing arms to generate momentum and jump as far as possible. The athlete must make sure they fall forwards as if they fall back, that distance is recorded
40
Outline the Seargant jump
• Position next to a wall, both feet on the ground, chalk your fingers and reach the highest point you can.
• From a static position, jump and reach the highest point possible and measure the distance between the two points
41
What’s quantitative data
Numerical data
42
What’s qualitative data
Subjective data
43
What are the most important determinants of fitness for an endurance performer (3)
1. Submaximal aerobic fitness
2. Maximal aerobic fitness
3. Exercise economy
44
What are the most important determinants of fitness for an anaerobic performer (4)
1. Exercise economy
2. Anaerobic capacity
3. Anaerobic power
4. Maximum speed
45
What’s are the 7 physiological determinants of sporting performance (focussing on movement/running)
1. Sub-maximal aerobic fitness
2. Maximal aerobic fitness
3. Maximum speed
4. Anaerobic capacity
5. Anaerobic power
6. Exercise economy
7. Body composition
46
Define exercise economy
The energy required to maintain a constant velocity of movement. This is the ability to transfer energy into movement.
47
Define anaerobic capacity
The amount of energy obtained from anaerobic sources in a single bout of exercise- the greatest amount of energy that can be released from the anaerobic system.
48
Define sub-maximal aerobic fitness (aerobic capacity)
The ability to maintain a high percentage of Vo2 max for a prolonged period of time.
49
Define maximal aerobic fitness
The maximum amount of oxygen that can be utilised in one minute. This is the upper limit of the aerobic system (the persons vo2 max)
50
Define maximum speed
Time taken to move a body (part or whole) through a movement over a predetermined distance or speed
51
Define anaerobic power
The rate at which energy’s produced. This is the fastest rate at which energy (ATP) can be produced anaerobically during activity.
52
Define body composition
The proportion of muscle mass compared to fat mass
53
List the components of fitness
1. Localised muscular endurance
2. Aerobic capacity
3. Strength
4. Maximum speed
5. Power
6. Agility
7. Balance
8. Co-ordination
9. Flexibility
10. Reaction time
54
Define fitness
The ability to meet the demands of the environment
55
What does fitness consist of
• Physical components that are anatomically and physically based
• Skill components which are neuromuscular and skill-based and include the capacity to repeat a particular exercise
56
Outline localised muscular endurance
• The ability of a muscle (group) too sustain repeated contractions against resistance for an extended period of time
• Relies on both aerobic and anaerobic conditions, stressing slow twitch and fast twitch (IIa) fibres which are both fatigue resistant
57
What tests test for localised muscular endurance (5)
1. Wingate
2. RAST
3. MAOD
4. Harvard step test
5. 12min CRT
58
Outline aerobic capacity
• The ability to utilise oxygen, incorporates vo2 max and sub-maximal aerobic fitness
• impacted by percentage of slow twitch muscle fibres and mitochondria as well as myoglobin concentrations and diet
59
What tests test for aerobic capacity (4)
1. Yo-yo test
2. MSFT
3. Harvard step test
4. 12min CRT
60
Outline strength
• Can be developed through weight training and resistance training as they promote hypertrophy with the growth of type IIx muscle fibres
Includes:
• Strength: the force developed in a muscle/ group of muscles during a contraction
• Maximal strength: the maximum force that can be developed in a muscle/group of muscles during a single maximum contraction or 1RM
61
What are the 3 types of strength
1. Static strength
2. Dynamic/explosive strength
3. Elastic/ Plyometrics strength
62
Outline static strength
• Exerted without change in muscle length (isometric contraction)
• EG- pushing hard during a stationary scrum
63
Outline dynamic strength
• Exerted during movement or exercise where muscle length changes- most common type of strength in sport
• EG- Olympic weight lifter clean and jerk
64
Outline elastic strength
• The ability to apply as large a force as possible using an eccentric followed by a concentric contraction
• EG- high jump take off
65
Outline maximum speed
• Time taken to love a body (part or whole) through a movement over a pre-determined distance or speed
• Improved through a combination of interval, plyometric and weight training to increase hypertrophy of type IIx muscle fibres to increase potential for motor recruitment
66
What tests test for maximum speed (2)
1. RAST
2. Sprint tests
67
Outline power
• The rate at which force is produced, it’s a combination of strength and speed that’s measured in Watts
• Developed using weight training and Plyometrics to increase hypertrophy and recruitment of type IIx fibres
• Most important COF in shot put and powerlifting
68
What tests test for power (4)
1. Vertical jump
2. Standing broad jump
3. Margaria-Kalaman
4. Wingate
69
Outline agility
• Changing position quickly and with control without losing balance in response to a stimulus
• Improved with the use of SAQ training that improves proprioception and dynamic balance
• Linked to balance, co-ordination and speed
70
What tests test for agility (3)
1. Illinois agility test
2. 505 agility
3. T-test
71
Outline balance
• The ability to maintain your centre of mass over a base of support. Developed through unilateral movements that challenge centre of mass on unstable surfaces to promote increased proprioception recruitment
Can be:
• Static - holding a position steady
• Dynamic - ability to maintain balance on the changing conditions of body movement, shape and orientation
72
What tests test for balance
Standing stork test
73
Outline co-ordination
• The ability of the body to link movements together, either with other movements or in relation to an external object
• Developed through intricate skill development practices, combines with agility to improve physical literacy, increasing skill level
74
Outline flexibility
• The range of movement available at a joint, incorporating muscle tissue, ligaments and tendons around the skeletal joint
• Developed through the use of PNF and static stretching incorporating stress-overload principle by forcing the contractile tissues to operate at full strength
75
What tests test for flexibility
Sit and reach test
76
What are the principles of training (5)
1. Individual needs
2. Specificity
3. Progressive overload
4. Overtraining
5. Reversibility
77
Outline individual needs as a principle of training
Each training programme must meet the specific personal fitness of the athlete
78
What factors influence individual needs as a principle of training
Age, gender, weight, height, experience, previous injuries, strengths and weaknesses, current level of fitness and level of performance
79
Outline specificity as a principle of training
• The relevance of the choice of exercise to the athletes activity being improved
• Focus on the most appropriate way to develop the required COF for the sport/ position and where possible match the activity
80
What factors affect specificity as a principle of training
Contribution of energy systems, COF, muscle fibre types, skills and movements required in the sport/position
81
Define progressive overload as a principle of training
The need to increase training demands on the body in order to encourage it to adapt further
82
What’s the mindset of progressive overload
• ‘More than normal’
• Gradually working with more intensity throughout the programme. This allows the body to adapt to incremental training demands, improving fitness levels safely and reducing injury risk
83
How is progressive overload achieved
Through the FITT principles
84
What does FITT stand for
Frequency
Intensity
Time
Type
85
Outline frequency as a FITT principle
How often a performer trains
86
Outline intensity as a FITT principle
• How hard a performer trains
• Can be manipulated by changing length of session, increasing resistance, modifying work-relief ratios. Should be specific to the activity (training zones)
87
Outline time as a FITT principle
How long/ the training duration- specific to the aims of the sport
88
Outline type as a FITT principle
The method or type of training/ exercises should be specific to the oaks of the sport (matching) but will vary depending on the periodised training year
89
Outline overtraining as a principle of training
• Occurs when intensity or volume of training are increased to extreme levels and there’s a lack of recovery within or between training sessions
• Lack of recovery doesn’t allow time for the repair of micro tears or the replenishment of energy stores which could lead to fatigue, causing illness and/or injury
90
Define reversibility as a principle of training
When training loads are reduced or removed completely, the state of fitness for performance returns to normal training state
91
What’s the mindset of reversibility as a principle of training
• ‘Use it or lose it’
• Adaptations gained through regular and progressive training will be lost if training at appropriate levels are not maintained. This generally occurs if athletes are ill /injured
92
How can intensity of training be measured (2)
• Scientific, lab based testing (eg. blood lactate sampling/gas analysis)
• Field based methods
93
What are the 4 field based methods of calculating and measuring working intensity
1. Target HRs
2. RPE
3. Work: Relief ratios
4. 1RM
94
What’s the main RPE scale
The Borg scale
95
Outline the Borg scale
• A universal RPE scale
• Measures physical activity on a scale of 6-20
• Subjective perspective on how hard you feel your body’s working based on physical sensations during exercise
96
Outline the three ways HR can be used to measure and calculate working intensity
1. Max HR x training %
2. Karvonen’s theory
3. Functional thresholds
97
How would you find your target training HR
1. Find max HR (220- age)
2. Max HR x training % = target HR zone
98
What HR zone is the anaerobic zone
80-90% of max HR
99
What HR zone is the aerobic zone
60-80% of max HR
100
Outline Karvonen’s theory
1. Maximum HR - Resting HR = HR reserve
2. (HR reserve - training %) + resting HR = target HR zone
101
What’s the advantage of Karvonen’s theory
It’s more accurate
102
How would you find your target training HR using a percentage of functional threshold
HR sustained for 1 hour race effort is calculated to establish training zones
• 30min full effort test with the avg HR from the last 20min used to determine intensity of functional threshold
103
How are work relief ratios used as a way to calculate working intensity
By controlling the duration of the activity in comparison to the rest during interval traininh
104
What three systems can altering the work relief ratio target
1. ATP/PC system
2. Glycolytic system
3. Aerobic glycolysis
105
How can altering work relief ratios improve speed
Work ratio may be less than 10 seconds and relief ratio is normally longer allowing time for ATP/PC stores to fully recover
106
What system does altering the work relief ratio for speed rely on
ATP/PC syetem
107
How long does the ATP/PC system take to recover
2-3minutes
108
Example of a work relief ratio to improve speed
1:3
109
How can altering work relief ratios improve anaerobic endurance (increased resistance to lactate accumulation)
Work ratio is less than 10 seconds but with either
1. shorter relief period so ATP/PC system doesn’t fully recover
2. longer work period, increasing lactate production and overloading the lactic acid system
110
What system does altering the work relief ratio for anaerobic endurance (resistance to lactate accumulation) rely on
Glycolytic system
111
Example of a work relief ratio to improve anaerobic endurance
1:2
112
How can altering work relief ratios improve vo2 max
• The work ratios normally longer in duration and intensity’s just below anaerobic threshold.
• The relief ratios typically shorter which helps reduce the OBLA and delay muscle fatigue and therefore prolong the aerobic systems adaptations
113
What system does altering the work relief ratio for vo2 max rely on
Aerobic glycolysis using sub maximal exercise
114
Example of a work relief ratio to improve vo2 max
1:1
115
How is % of 1RM used as a method to calculate working intensity
Controlling the training load: different resistance goals are based on different percentages of 1RM
116
What percentage of 1RM improves muscular endurance
60%
117
What percentage of 1RM improves muscular hypertrophy
70-85%
118
What percentage of 1RM improves strength
85+%
119
Identify 3 contemporary technologies that can track fitness and performance
1. Fitness trackers (including HR monitors, pedometers and GPS)
2. Power meters
3. Bat sensors
120
Why are fitness trackers preferred to HR monitors and pedometers
The evolution of fitness trackers and smart wrist bands have combined both and added extra data such as distance, calories burned, steps and they monitor sleep
121
Outline a pedometer
• Detect the impact between foot and ground that causes the body to accelerate/decelerate
• They can assess footfalls/ distance run/ stride length/ cadence/ total energy output using GPS tech
122
Outline HR monitors
• Performers can make sure they’re in the right HR zone
• They’re less accurate in sudden short efforts and with high intensity anaerobic training and are an ageing technology
123
What information do most sports watches provide
1. GPS tech
2. associated mobile apps that calculate training intensity based on age, weight, height and gender
3. Accurately track calorie burn
4. Track distance run and can include splits and store data, comparing it in performance graphs
124
Outline GPS technology
• Almost replicated by modern HR monitors and are becoming more affordable now
• Commonly used in team sports, assess distance moved and speed
• Device can be used in games and the software maps players movements; data can be remotely received to establish physical limitations and can use for tactical changes
• Real time distance/speed/acceleration/HR to assess and manage workloads and develop weakness’
125
Outline power meters
• For rowers and cyclists
• An expensive but very accurate way of measuring training intensity by using a strain gauge.
• Power outputs a quantitative, repeatable way of assessing how hard a performer’s working and when it’s time to rest between exercise and to determine specific performance requirements of an event/discipline
126
Outline bat sensors (cricket)
• EG. Intel-powered Speculur/ Stancebeam
• Placed at the top of a bat and measures (eg.) back lift/ follow through angle, bat speed at impact and 3D swing/ plane path.
• Used to calculate shot timing/efficiency and correlate data with Hawkeye to see short efficacy and how it can be improved
127
List 4 contemporary technologies used during fitness testing
1. Isokinetic strength training machines
2. Laser sensor equipment
3. Force plates
4. Fitness machines
128
List 3 contemporary technologies used to analyse and develop performance
1. Wind tunnels
2. Technology and drag
3. Video analysis/ software
129
Outline isokinetic strength training machines
Expensive, computerised, workload-controlled, strength assessment laboratory machines, ideal for maximum strength and muscular endurance testing
• Provide accurate and controlled assessments of rate of force development, force of contraction at different angles of hinge joins (eg. Knee/elbow).
130
Example of an isokinetic strength training machine
The Lido isokinetic machine is used to compare strength ratio between agonist and antagonist muscles (eg. Quadriceps femoris and hamstring group, who’s strength ratio should be 2:1 for optimal performance)
131
Outline video analysis/ software as a contemporary technology
• Eg. Quintic/ dartfish
• Drawing tools/ playback options mean the coach can assess need for technical improvement
132
Outline force plates as a contemporary technology
• Inserted into the ground at take off area for long/high jump or in track space immediately after sprint start, enabling force patterns made by foot striking the play to be determined
• This information combined with video (video analysis/software link) of the same footfall can help a coach decide if changes in foot posture are required as coach can tell the precise way in which the foot is active
133
Outline technology and drag
Computer programmes show how adjustments in shape can be made before construction, reducing expense and making more systematic the shape making process
134
What sports can the reduction of drag apply to
• Cycling
• Kayaking/ Rowing
• Bobsleigh/ Luge/ Skeleton
• Speed skating (helmet/costume/body angle)
135
What sports can the increase of drag apply to
• Swimming (improved patterns of pulling (hand/leg/foot))
• Rowing/ Canoeing (shape of blades)
136
Why do some sports try to increase drag
To improve propulsion in water-based activities
137
Outline wind tunnels as a contemporary technology
• Used to assess aerodynamics. Air is blasted past the stationary object in a tunnel and smoke is used to illustrate the layers of flow of air, the task is to avoid vortex generation in the air flow as smooth (laminar) flow generates less drag
• Eg. Bikes, cycle helmets, cyclists overall profile
138
Define aerodynamics in reference to wind tunnels
Improving flow of fluid (air or water) reducing drag/ fluid friction
139
Outline laser sensor equipment
Assesses speed of a performer during an activity such as long/triple jump, ski racers, Formula One cars
140
Outline fitness machines as a contemporary technology
• Can monitor HR and give information about aerobic performance as most commercial gym equipment’s computerised
• Eg. Cycle ergometer/ treadmill/ stepper/ cross trainer
141
Define Periodisation
A method of training which varies training intensity cyclically, organised in periods and cycles of training. Such cycles of training take place long-term over time spans of months and years.
142
Why do we periodise training
1. Manages training load: ensures players don’t burn out/suffer from overtraining
2. Manages injury: managing training load around competition reduced changes of training induced injury so players spend more time in competition
3. Training variety: by programming training in micro/meso cycles, each cycle can have a different focus so different goals can be attained
143
What three phases is a periodised programme split into
1. Macrocycle
2. Mesocycle
3. Microcycle
144
What’s a macrocycle
The largest phase of a periodised training plan that last between a couple of months to a whole calendar year
145
What’s a mesocycle
A smaller phase of a periodised training plan than a macrocycle, but larger than a microcycle that can last 4-6 weeks and will have a particular focus. Eg. Strength
146
What’s a microcycle
The smallest phase of a periodised training programme, it divides the mesocycle into smaller components, typically lasting a week: the basic repetitive cycle of activities
147
What are the 3 phases within a training year
1. Preparation phase
2. Competition phase
3. Transition phase
148
Outline the preparation phase of a training year
• The meso and micro cycles are designed to physically prepare the athlete for the ensuing competition phase, this contains the most physically demanding training (pre-season).
• Programmes will be generic at the beginning
during the general preparation phase before individual needs are accounted for in personalised training during the specific preparation phase
149
What’s the preparation phase of training broken down into
• General preparation phase
• Specific preparation phase
150
Outline the competition phase of a training year
Meso and micro cycles are manipulated to maintain fitness levels to ensure that the athlete’s in peak condition for performance. Training’s predominantly focused on skill development.
151
Outline the transition phase of a training year
The off season and pre-preparation phase where the predominant focus is on recovering from the competition phase in anticipation of moving into the next macrocycle, often includes light cardiovascular work
152
Outline peaking and tapering during a periodised training programme
• In order for athletes to be ready for their competition (weekly match) their training intensity is tapered (decreased) the close they get to competition so they can peak for performance.
• Some coaches will identify important games/ races in the competition calendar so training intensity in weeks leading up to the fixture will be high, before tapering in the penultimate week
153
What’s an example of an alternative method of periodisation
• Double periodised year: second half of the year begins the process of structure toward a second competitive period.
• Research has shown this sort of programme can initiative greater progress in various indicators of fitness inc. speed, strength and endurance
154
What are the 12 methods of training
1. Interval
2. Circuit
3. Cross
4. Continuous
5. Fartlek
6. Flexibility
7. Weight
8. Resistance
9. Assisted
10. Plyometric
11. Speed agility quickness (SAQ)
12. Functional (core) stability
155
Outline interval training
• Periods of alternating exercise and rest
• This enables the individual to perform considerably more work at higher intensity and with greater physiological benefits.
• Duration of work/rest, intensity of work and number of sets/reps can be altered an govern the adaptive response produced.
156
What are the three adaptive responses produced from interval training
1. ATP/PC intervals
2. Lactic acid intervals
3. Aerobic intervals
157
What characterises ATP/PC intervals in interval training (3)
• High intensity efforts
• 3-10 second efforts
• 2min recovery to replenish PC store
158
What characterises lactic acid intervals in interval training (4)
• Medium/high intensity effort
• 15-90 second effort
• Variable recovery
• Increases blood lactate buffering
159
What characterises aerobic intervals in interval training (3)
• Long/steady low intensity efforts
• Short recovery
• Improves submaximal/maximal aerobic fitness
160
Advantages of interval training (5)
1. Versatile, can be adapted to almost any activity
2. Effective in aerobic and anaerobic conditions
3. Can perform more work at a higher intensity over a session
4. Extremely time efficient
5. Cheap and minimal equipment required
161
Disadvantages of interval training (2)
1. Repetitive and high intensity- high risk of acute injury
2. Can be hard to push to a hard enough intensity to give results depending on the type of interval training
162
Define circuit training
Interval training that provides all round bodily fitness, characterised by a number of exercises or stations targeting different body parts with organised work for a set period of time at each station
163
Advantages of circuit training (3)
1. Versatile, easily adaptable
2. Completed anywhere without equipment
3. Large groups at the same time cheaply
164
Disadvantage of interval training
Progressions difficult to show without equipment
165
Define cross training
The use of multiple pieces of training equipment to develop different components of fitness for one main sport
166
Advantages of cross training (4)
1. Complete body workout
2. Enhanced weight loss
3. Improved fitness of multiple components
4. Enhanced exercise adherence
167
Disadvantages of cross training (3)
1. Not appropriate for inexperienced athletes
2. Less suitable to elite athletes as it lacks specificity
3. Requires space and access to equipment
168
Outline continuous training
• Training with no rest or breaks and is normally associated with developing endurance performance
• Sessions should last at least 20minutes and be between 60-80% of max HR
• At least 3 sessions a week recommended
169
Advantages of continuous training (4)
1. No need for specialist equipment
2. Leads of cardiovascular development
3. Suitable for weight loss
4. Low intensity can help reduce injury risk
170
Disadvantages of continuous training (2)
1. Repetitive in nature causing tedium and overuse injuries
2. Not suitable for all types of sport
171
Outline Fartlek training
• Swedish for ‘speed play’ and is named so as its unstructured and alternates between moderate and hard efforts with easy effort throughout.
• Can be used to stress the aerobic and anaerobic energy systems as well as the recovery system of your body
172
Advantages of Fartlek training (3)
1. Suited to games players where many systems are stressed
2. Develop both aerobic and anaerobic fitness
3. More interesting than continuous training
173
Disadvantages of Fartlek training (2)
1. Not suitable for all activities
2. Could still cause repetitive injuries similarly to continuous training
174
Outline flexibility training
• Improving or maintaining the ROM over which muscles and joins can operate
• This works on the stress-overload principle by forcing contractile tissues such as muscle tissue to operate at full strength
175
What are the two types of stretching
1. Static
2. Dynamic
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What are the 4 types of stretching encompassed by Static stretching
1. Static
2. Active
3. Passive
4. PNF
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Define static stretching
Performed without movement and held for a period of time. Muscle is stretched under tension and the position held allows it to lengthen
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Advantages of static stretching as a training method
It’s safe and effective and has a limited injury risk
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Outline active stretching
• Slow stretching in which flexibility’s achieved without assistance. Involves using only strength of opposing muscles (antagonist) to generate a held stretch for 10-15 seconds within the agonist
• It’s an effective form of conditioning
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Define passive stretching
Similar to static stretching but partner or apparatus can help further stretch muscles/joints
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What are the 2 types of stretching encompassed by Dynamic stretching
1. Dynamic
2. Ballistic
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Define dynamic stretching
Performed with movement and classified by the vigour of bounce. Uses controller, soft bounce or gentle swinging and is preferred over ballistic.
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Define ballistic stretching
Aggressive, dynamic, rapid bouncing or swinging movements where the contraction of the agonist forces the antagonist to relax
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Advantage of ballistic stretching as a method of training
Required for trampolining during routine work such as a ten-bounce routine
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Disadvantage of ballistic stretching as a method of training
• Fails to allow stretched muscle time to adapt causing it to potentially tighten up by repeatedly triggering the stretch reflex.
• Used at the end of the warmup as muscle temp is higher but it’s vigorous nature and risk of muscle tear injury mean it’s outdated
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Outline Proprioceptive Neuromuscular Facilitation (PNF)
• It aims to toughen up/inhibit proprioceptors such as muscle spindles and Golgi tendons in relaxation of muscle tissue. Muscle spindles ‘switch off’ when person contracts and ‘switch on’ again when stretched without contraction
• It’s a long term adaptation achieved through the CRAC method:
• Progression on passive stretching where after the stretch is held with a partner until tension’s felt, the athlete contracts the muscle isometrically for 6-10 seconds and partner must inhibit movement
• The muscle then relaxes and is immediately pushed past normal ROM for 6 seconds. Allow 30sec one recovery then repeat 2-4 times
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What’s the CRAC method
• Contract-relax-antagonist-contract
• Method of PNF
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Advantages of flexibility training (2)
1. If used effectively can be used to prevent injury
2. Sport specific mobility training can improve performance (eg. Shoulder flexibility in a swimmer)
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Disadvantages of flexibility training (3)
1. Can lead to hyper-flexibility and loss of functional strength
2. Injury risk if performed incorrectly
3. Reduction of elastic recoil if overly flexible
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Outline weight training
• A type of strength training that uses weight for resistance by creating stress on the muscles.
• Performed with free weights (eg. Barbells/dumbbells) or using weight machines.
• A form of interval training as period of work are punctuated with periods of recovery
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Advantages of weight training (3)
1. Can be specific to a lot of sports i.e. functional strength training
2. Easy to measure improvements
3. Protects bone and muscle mass (very important in ageing)
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Disadvantages of weight training (3)
1. Needs specialist equipment
2. Can be dangerous if not done with the correct technique and safety precautions
3. Chronic injury risk
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Outline resistance training
Equipment is used for additional resistance through ROM and to mimic sporting movements such as:
- Pulleys and Cables
- Ergometer
- Resistance/Thera bands
- Parachutes
- Sledges/Prowlers
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Example of an ergometer
The expensive ‘Vasa ergometer’ swim bench which is equipped with an electronic monitor providing instant feedback on performance
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Advantages of resistance training (4)
1. Helps to recovery from injury- instability issues
2. Provide additional resistance to stress the body
3. Work harder in power output- increased strength of working muscles
4. Adds variety to training
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Disadvantages of resistance training (2)
1. May alter technique of resistance is too great
2. Lots of practice required to get used to use
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Outline assisted training
Utilise this method of training to run faster than normal (overspeed training)- bungee chords, towing and downhill running are used
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Advantages of assisted training (3)
1. Forces muscles do work at higher intensity than normal
2. Forces nerve cells that control movements and co-ordinate leg-muscle activity to work at a higher rate
3. During very quick contractions muscles are training to function at accelerated firing rates
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Disadvantages of assisted training (2)
1. High risk of acute injury
2. Not accessible to all athletes
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Define plyometric training
A type of power training of eccentric to concentric actions at 100% effort designed to improve elastic strength and power, linked to the stretch shortening cycle.
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Advantages of plyometric training (2)
1. Maximises muscular development by improving elastic strength
2. Useful for events where explosive actions are important
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Disadvantages of plyometric training (2)
1. High impact can lead to injuries
2. Risk of both acute and chronic injuries- muscle pulls and strains common due to intensity
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Define Speed agility quickness (SAQ) training
Method of training to develop co-ordination and agility at top speeds with the use of ladders, hurdles and agility poles
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Advantages of SAQ training (2)
1. Develops neuromuscular patterns linking to specific sports requirements
2. Extra agility events for a range of performers outside of match situations
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Disadvantages of SAQ training (4)
1. Lots of equipments
2. Fine movements need lots of practice
3. Long time to develop
4. Lots of precision required for speed of movements
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Outline functional (core) stability training
• Inclusion of dynamic movements and core stabilising activities to develop the neuromuscular system.
• Repetitive movements during conditioning sessions improves feedback of proprioceptors and makes movements more accurate this reducing risk of injury, developed over time, these movements become subconscious
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Advantages of functional stability training (2)
1. Improves core stability which is fundamental for all sporting movements- movements become subconscious
2. Effective at injury prevention
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Didadvantages of functional stability training (3)
1. Requires S&C equipment
2. Specialist support/guidance for correct technique
3. Takes long time to develop
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What’s the process of adapting to a new environment called
Acclimatisation
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What are the three different training/ performance environments that require acclimatisation
1. Altitude
2. Heat
3. Humidity
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How high does altitude training have to be
Above 1500m
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Advantages of altitude training (4)
1. Increased RBC production due to release of erythropoietin
2. Increased concentration of Haemoglobin
3. Increased oxygen carrying capacity of the blood
4. Effects last up to 2 weeks. Useful when preparing for competition
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Disadvantages of altitude training (6)
1. Expensive to set-up due to travel and accommodation costs
2. Just stay for at least 2 weeks to receive a physiological benefit
3. Benefits will be lost quickly so won’t benefit competition all year round
4. Altitude sickness (hypoxia)
5. Trainings tough and requires high levels of motivation
6. Lacks relevance to anaerobic activities
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How do you prepare for an event in a hot or humid environment (2)
1. Acclimatise to the temperature. 7-14 days of exposure will increase the body’s tolerance to humidity
2. Use coaching aids to delay the effects of high temperature and dehydration. Eg. Ice vests
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How do you cope during an event in a hot or humid environment (3)
1. Use pacing strategies to ensure an athlete doesn’t over exert themselves
2. Wear suitable clothing such as lightweight/breathable compression wear
3. Rehydrate as often as possible with isotonic solutions to replace fluid, glucose and electrolytes
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How do you deal with a hot or humid environment after an event (2)
1. Use coaching aids such as towels, fans and an ice bath to return core temperature
2. Replace lost fluids and glycogen stores with isotonic solutions
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Why is recovery crucial
For an athlete to benefit from physiological adaptations of exercise
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What happens if an athlete doesn’t recover
May result in overtraining and increase chances of injury
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What are the 5 main strategies for speeding up recovery (in order)
1. Active recovery (cool-down)
2. Cooling aids
3. Soft tissue massage
4. Compression garments
5. Appropriate nutritional strategy
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Outline why active recovery/cool-downs sped up recovery
• Maintains respiratory/heart rate and flushes the muscles and capillary beds with oxygenated blood flow, enhancing the removal of lactate
• Flexibility exercise allows for the breakdown of scar tissues from EIMD and any continued cross bridge formation due to muscle fatigue, helping to increase muscle ROM
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What intensity should a Cooldown be done at
Moderate intensity (35% is best) but it does depend on the individual
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Outline how cooling aids speed up recovery
• Ice baths can be used to lower muscle and body temperature and reduce the demand on the slow component of EPOC
• Moving from a hot to cold environment encourages vasoconstriction and vasodilation
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What’s soft tissue massage
A collection of massage techniques usually performed post training/ rest days to aid the recovery process
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Outline how soft tissue massage speeds up recovery
• Muscles and joins can be passively moved to full range, reducing DOMS symptoms
• Foam roller massage reduces inflammation, scar tissue and join stress as well as improving circulation and flexibility
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Outline how compression garments speed up recovery
• Support body tissues, increasing circulation, aiding the removal of lactate, reducing the impact of DOMS and therefore improving recovery
• Increases venous return, reducing change of venous pooling and reduces the chance of developing deep vein thrombosis
• Increases cardiac output, meaning more oxygen rich blood is delivered to working muscles
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Outline how an appropriate nutritional strategy speeds up recovery
• Sporting supplements (sports drinks/whey protein) dependant on the activity completed
• A balanced meal within 2 hours (window of opportunity) to ensure essential macronutrients are replenished
• Replenishing glycogen stores that’ve been used during vigorous activity and protein replenishes amino acid stores to rebuild micro tears caused during exercise
• Rehydrating to ensure that any fluids and mineral lost through perspiration are replenished
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What’s the window of opportunity
Muscles repairing and recovery immediately after exercise
