Preparation And Training Methods✅

Question 1

What are the 6 components of a training method

Answer 1

Specificity
Progression
Overload
Variance
Moderation
Reversibility

Question 2

Describe specificity and progression in a training program

Answer 2

Specificity: geared towards demand of activity eg certain muscles of fitness component used, age ability current fitness level

Progression: bodies adapt so training gradually increases over time

Question 3

Describe overload and variance of a training program

Answer 3

Variance: to make body adapt, long period of training required= boredom an issue

Overload: to make body adapt, must be made to work harder then normal

Question 4

Describe moderation and reversibility in a training program

Answer 4

Moderation: although overload body, caution required to not overload it to much so no injuries

Reversibility: fitness level drop when inactivity occurs, so avoid long periods of time of inactivity

Question 5

What are the 3 cycles of a training program

Answer 5

Macro cycle
Meso cycle
Micro cycle

Question 6

Describe what macro meso and micro cycles are

Answer 6

Macro: whole training program often calendar year, provides overview of training regimen

Meso: often 4-6 weeks, involve developing particular component of fitness, often 6 Meso cycles

Micro: typically a week, can be similar or different week to week, could vary intensity duration etc or same exercises

Question 7

What is the prep 1 and prep 2 phase, when is it and what happens

Answer 7

Prep 1: during off season: general conditioning, aerobic and mobility, S and C

Prep 2: pre season: training intensity increases, sport specific fitness, training volumes reduces more comp specific training

Question 8

What is comp 3 and comp 4 phase, when is it and what happens

Answer 8

Comp 3: during season: training load reduces allowing adequate rest, focus on strategy tactics etc

Comp 4: 2-3 weeks prior before main event: tapering (maintaining intensity but decreasing volume by a third)

Question 9

What happens during the transition phase, when is it

Answer 9

After season, before start of new season: active rest or low intensity aerobic work

Question 10

What factors affect VO2 max the efffect and why

Answer 10

Physiological make up: greater the efficiency of body stakes to transport and utilize O2=higher VO2 max
: stronger respiratory muscles, larger heart, higher SV, increased RBC and capillaries, SO Fibres= higher VO2 max

Age: from age 20 VO2 max drops by 1% each year
: efficiency lost in elasticity of heart, blood vessels and lung tissue= lower VO2 max

Gender: females lower then males
: females have higher body fat, smaller lung volumes, lower haemoglobin levels= lower VO2 max

Training: aerobic training increases VO2 max up to 20%
: aerobic training causes long term adaptations to heart lung and blood= higher VO2 max

Question 11

Evaluate the direct gas analysis method of VO2 max

Answer 11

Direct gas analysis: expired air captured, results graphed and calculated
ADV: direct measurement, accurate and reliable, uses different exercises
DIS: max test to exhaustion, not suitable for older people, specialist equipment needed

Question 12

Evaluate the Cooper 12 min run method of VO2 max

Answer 12

Run as far as possible in 12 minutes
ADV: good for large groups, test yourself, simple/ cheap

DIS: only a prediction, result subjected by motivation, not sport specific, not suitable for older people

Question 13

Evaluate the NCF multi stage fitness test method for VO2 max

Answer 13

20M progressive shuttle run
ADV: good for large groups, simple/cheap, published table of VO2 max equivalents

DIS: only a prediction, result affected by subject motivation, not suitable for older people, not sport specific

Question 14

Schlage the Queens College step test method for VO2 max

Answer 14

Stepping on and off box for 3 mins. HR recovery used to predict results
ADV: sub-max test, simple/cheap, HR easily monitored, published table of data and simple VO2 max calculations

Question 15

For maximum training what should
Be your heart rate

Answer 15

90-100% 180 for 20 year olds decreases by 9 per 10 years

Question 16

For hard training what should be heart rate

Answer 16

80-90% 160 for 20 year olds

Question 17

For moderate training what should be your heart rate

Answer 17

70-80% 140 for 20YO

Question 18

For light training what should your heart rate be

Answer 18

60-70% 120 for 20 YO

Question 19

For very light training what should be your heart rate

Answer 19

50-60% 100 for 20 YO

Question 20

How do you calculate HRmax and training HR

Answer 20

Max HR= 220- age
Training HR= resting HR X %(HRmax - resting HR)

Question 21

Describe continuous training

Answer 21

Intensity: low- moderate 60-80% max HR
Duration: 20-80mins
Intensity of recovery: none
Example: jogging, swimming or cycling
Type of athlete suited to: endurance athletes

Question 22

Describe High intensity interval training

Answer 22

Intensity:high 80-95% max HR
Duration:5-8 seconds, repeated bouts of high intensity work overall 20-60mins
Intensity of recovery: 40-50% of max HR
Example: cycling, running, cross training
Type of athlete suited to: modified to most athletes

Question 23

What are the adaptations of the respiratory system and functional effect

Answer 23

Respiratory muscles become stronger: increased efficiency of mechanics of breathing, increased max exercise lung volume, decreased respiratory fatigue

SA of alveoli increases: increased external gaseous exchange

Question 24

What are the overall effect of respiratory system

Answer 24

Increased volume of O2 diffused into blood, reduced onset of fatigue, delayed OBLA, increased intensity and duration of performance, decreased BR at rest and sub max exercise, easier to perform exercise

Question 25

Describe the adaptations and effect of cardiovascular system

Answer 25

Cardiac hypertrophy: increased SV at rest and during exercise, increased CO as bradycardia decreased HR recovery and increased filling capacity and force of ventricular contraction Increased elasticity of arterial walls: increased vascular shunt efficiency and decreased resting BP Increased number of RBC/haemoglobin volume: increase in O2 carrying capacity, increased gaseous exchange Increased blood plasma volume: lower blood viscosity aids blood flow and venous return Increased capillarisation of alveoli and SO muscle tissue Fibres: increases SA for blood flow, increased gaseous exchange, decreased distance for diffusion

Question 26

What is the overall effect of the cardiovascular system adaptations

Answer 26

Increases blood flow and O2 transport to muscles Decreased BP Easier to perform exercise Reduced onset of fatigue Delayed OBLA Increased intensity and duration of performance Lower risk of coronary heart disease

Question 27

What are the adaptations of the musculoskeletal system

Answer 27

SO muscle fibre hypertrophy: increased potential for aerobic energy production, increased strength, decreased energy cost which delays fatigue Increased size and density of mitochondria: increased utilization of O2, increased aerobic energy production, increased metabolism of fats Increased stores of myoglobin: increased storage and transport of O2 to mitochondria Increased stores of glycogen and fats: increased aerobic energy fuels, increased duration of performance FOG Fibres become more aerobic: increased aerobic energy production, fuel and O2 utilization Increased strength of connective tissue: tendons and ligaments strengthen, increased joint stability, decreased risk of injury Increased thickness of articulate cartilage: increased synovial fluid production Increased bone mineral density: increased calcium absorption, increased bone strength, decreased risk of injury

Question 28

What is the overall effect of musculoskeletal system adaptations

Answer 28

Increased capacity of aerobic energy production, increased joint stability, increased metabolic rate, decreased risk of injury, easier to perform exercise, reduced onset of fatigue, delayed OBLA, increased intensity and duration of performance

Question 29

Describe the adaptations of metabolic function

Answer 29

Increased activity of aerobic enzymes: increased metabolism of fats and glycogen Decreased fat mass: increased lean mass, increased metabolic rate, increased breakdown of fats Decreased insulin resistance: increased glucose tolerance, treatment and prevention of type 2 diabetes

Question 30

What is the overall effect of metabolic function adaptations

Answer 30

Increased use of fuel and O2 to provide energy Improved body composition Easier to perform exercise Reduced onset of fatigue Delayed OBLA Increased intensity and duration of performance Increased metabolic rate, increased energy expenditure and better management of body weight

Question 31

What are the different types of strength

Answer 31

Static: forge applied against a resistance without movement occurring (isometric contraction) Dynamic: force applied against a resistance with movement occurring Maximum: ability to produce max amount of forge in a singular muscular contraction Explosive: ability to produce max amount of force in one or a series of rapid muscular contractions Strength endurance: ability to sustain repeated muscular contractions over a period of time

Question 32

What factors affect strength

Answer 32

Cross sectional area of muscle: = greater strength, max of 16-30 N per cm2 Fibre type: greater % FG and FOD= greater strength over short period of time, fast twitch fibres contract with higher force= greater force of contraction Gender: males higher strength then females, males have higher muscle mass and cross sectional area due to higher testosterone Age: peak strength M=18-30 F=16-25, decline due to decrease in efficiency of neuromuscular system, elasticity and testosterone

Question 33

Evaluate the 4 tests for testing strength

Answer 33

Max strenth (1RPM) ADV: direct measurement, easy procedure, most muscle groups can be tested DIS: difficult to isolate individual muscles, trial and error may induce fatigue, potential for injury Maximum strength (grip test): ADV: simple and objective measure, inexpensive equipment, high reliability DIS:only forearm muscles are assessed, not sport specific Strength endurance (ab curl test) ADV:good for large groups, simple/cheap,abdominal muscles can be isolated, valid and reliable DIS: good technique needed, safety and concern over strain on lower back, result affected by subject motivation as test to exhaustion, not sport specific Explosive test (vertical jump test): ADV: data converted to calculate power output, easy test, test yourself DIS: measure not isolated to one muscle group, only estimates explosive strength in legs

Question 34

What % of intensity are the different types of strength, how many sets, how many reps, recovery

Answer 34

Max: 85-95%, 1-5,2-6,4:5mins Explosive: 75-85%,6-10,4-6,3-5mins Endurance advanced: 50-75%,15-20,3-5,30-45seconds Endurance basic: 25-50%,15-20,4-6,60 seconds

Question 35

What are the overall effects of muscle and connective tissue adaptations to strength training

Answer 35

Increased muscle mass Increased speed, strength and power output Increased intensity of performing Hypertrophic physique-may increase self esteem

Question 36

What are the adaptations and effect of muscle and connective tissue adaptations to strength training

Answer 36

Muscle hypertrophy and muscle hyperplasia: increased force of contraction, max and explosive training=FG Fibres, strenth and endurance=FOG Fibres Increase in number/size of contractile protein and myofibrils: increase force of contraction, increased atin-myosin filaments, myofibrils become thicker Increased strength of tendons and ligaments: increased joint stability, decreased risk of injury Increased bone density and mass: increased absorption of calcium, decreased risk of osteoporosis

Question 37

What are the overall effects of metabolic adaptations to STRENGTH training

Answer 37

Increased aerobic fuel shores Increased intensity/duration of performance and delaying of OBLA/fatigue Increased metabolic rate, increasing energy expenditure and helping to manage weight

Question 38

What are the overall effect of neural adaptations to strength training

Answer 38

Increased speed, strength and power output

Question 39

What factors affect flexibility

Answer 39

Type of joint: ball and socket greater ROM then a condyloid joint Length and elasticity of surrounding connective tissue: greater length and elasticity of surrounding muscles, tendons and ligaments the greater the ROM Gender: females generally more flexible than males Age: flexibility greatest in childhood and declines with age

Question 40

Evaluate the 2 method of testing flexibility

Answer 40

Gonimetry (360degree protractor) ADV: objective, valid/accurate, any joint be measured, sport specific DIS: difficult to locate axis of rotation, training required for accurate measure Sit and reach test: ADV:easy, cheap, standardized data score Dis: measures flexibility of lower back and hamstring only, not joint specific, need to warm up and hold position for 2 seconds

Question 41

What are the types of stretching techniques

Answer 41

Static active Static passive Isometric Proprioceptive neuromuscular facilitation Dynamic Ballistic

Question 42

What are adaptations to flexibility training

Answer 42

Increased resting length: increased ROM about a joint, muscle spindles adapt to increased length Increased elasticity: increased potential for static and dynamic flexibility, decreased inhibition from antagonist, increased stretch of antagonist

Question 43

What are the overall effects of adaptation to flexibility training

Answer 43

Increased ROM around a joint Increased distance and efficiency for muscles to create force at speed Decreased risk of injury Improved posture and alignment

Question 44

What diseases are there that involve the cardiovascular system

Answer 44

Atherosclerosis: build up of fatty deposits on arterial walls, leading to chronic high blood pressure Coronary heart disease: atherosclerosis of Coronary arteries, can lead to heart attack Heart attack, blockage or clot in coronary artery cuts off o2 supply causing death of cells or permanent damage Stroke: blockage in cerebral artery, cutting off blood whole to brain