Preparation and training methods Flashcards
1.2b content
What are the 3 main things to include in a training programme
- Evaluation test
- Warm up
- Cool-down
What are the 5 principles of training
- Specificity
- specific to the individual and the sport/activity
- training has to be specific to who is doing it, age, ability and fitness level
- Progression
- training should gradually increase overtime
- Variance
- a variety of different training is essential for keeping up concentration and commitment
- Moderation
- athletes shouldn’t overload too much as this can cause overuse injuries
- Reversibility
- fitness levels will quickly drop if training stop
- it is vital training programs avoid long periods of inactivity
Define the term periodisation
Periodisation is the organised division of training into blocks, each with a goal and time frame
What are the 3 goals of periodisation
- Reaching physiological peak at the correct time
- Avoiding injury and burnout
- Structured training to give realistic and achievable gaols
State and describe the 3 cycles
- A macro-cycle = whole training programme typically over the course of a calendar year. Aims to achieve long term goals
- A meso-cycle = a phase in training often about a month of 6 weeks long. Aims to achieve mid term goals
- A micro-cycle = typically a week. Aims to achieve short term goals
State the 5 phases of training and when + what happens within each one
- Preparatory phase 1 = off season. General conditioning, aerobic + mobility training, strength conditioning
- Preparatory phase 2 = pre-season, approaching comp. Training intensity increases + sport specific training
- Competitive 3 = during the season. Training load reduces allowing adequate rest, strategy, tactics and game play focus
- Competitive 4 = 2-3 weeks before the main event. Tapering maintaining intensity but decreasing volume by a third
- Transition = after the season, before the start of the new season. Active rest or low intensity aerobic work
Define the term aerobic capacity
The ability of the body to inspire, transport and utilise oxygen to perform sustained periods of aerobic activity. Aerobic capacity is a key fitness component that underpins all endurance based work.
State 4 factors affecting vo2 max and the effect on it
- Physiological make-up = the greater the efficiency of body systems to transport and utilise vo2 = higher vo2 max
- stronger respiratory muscles, larger heart and increased number of blood cells
- Age = from age 20, vo2 max drops 1% each year
- efficiency is lost in elasticity of the hear, blood vessels and lung tissue
- Gender = females lower the males
- females have higher body fat, smaller lung volume and lower haemoglobin levels
- Training = aerobic training increases vo2 max up to 20%
- aerobic training causes long term adaptions to the hear, lungs and blood
State the 4 types of methods to test vo2 max + the advantages and disadvantages of each
- Direct gas analysis - expired air captured, results graphed
+ direct measurement
+ accurate and reliable
- maximal test to exhaustion
- not suitable for the elderly
- specialist equipment required
- Cooper 12 min run - run as far as possible in 12 minutes
+ good for large groups
+ can test yourself
+ simple/cheap
- only a prediction
- results effected by subject motivation
- not sport specific
- Multi-stage fitness test - 20m progressive shuttle run
+ good for large groups
+ simple and cheap
+ published table of vo2 max equivalents
- only a prediction
- results effected by subject motivation
- not sport specific
- Queens college step test - stepping on and off a box for 3 mins, HR recovery used to predict results
+ sub-maximal test
+ simple and cheap
+ HR easily monitored
+ published table of data
- only a prediction
- HR recovery affected by lots of factors
- not sport-specific
State and describe the 6 features of continuous training
- Intensity of work - low-moderate 60%-80% max HR
- Duration of work - 20-80 mins
- Intensity of recovery - no recovery, non stop activity
- Duration of recovery - no recovery
- Practice example - jogging or swimming
- Type of athlete suited to - endurance athletes
State and describe the 6 key features of HIIT training
- Intensity of work - high, 80%-95% max HR
- Duration of work - 60 mins overall up to 8 mins of work repeated
- Intensity of recovery - 40%-50% max HR
- Practice example - cycling or running
- Type of athlete suited to - can be modified to most
State 2 adaptations of aerobic training to the respiratory system + their functional effects
- Respiratory muscles become stronger
- increased efficiency of mechanics of breathing
- increased maximum-exercise lung volumes
- decreased respiratory fatigue
- Increased surface area of alveoli
- increased external gaseous exchange
State 5 adaptations of aerobic training on the cardiovascular system + their functional effects
- Cardiac hypertrophic
- increased SV at rest and during exercise + increased CO
- Increased elasticity of arterial walls
- increased vascular shunt efficiency
- 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
- increased surface area for blood flow
- increased gaseous exchange
- decreased distance for diffusion
State 5 adaptations in the musculoskeletal system after 12 weeks of aerobic training
- 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 utilisation of o2
- increased aerobic energy production
- Increased stores of myoglobin
- increased storage and transport of o2 to mitochondria
- Increased strength of connective tissue
- tendons and ligaments strengthen
- increased joint stability
- decreased risk of injury
- Increased thickness of articulating cartilage
- increased synovial fluid production
Outline 3 long term adaptations to metabolic function after 12 weeks of aerobic training + their functional effects
- 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
State and describe the 5 types of strength
- Static = force applied against a resistance without movement occurring
- Dynamic = force applied against a resistance with movement occurring
- Maximum = the ability to produce the maximum amount of force in a singular muscular contraction
- Explosive = the ability to produce a maximal amount of force in a series of rapid muscular contractions
- Strength endurance = ability to sustain repeated muscular contractions over a period of time
State and describe the 4 factors affecting strength
- Cross-sectional area of muscle
- greater cross section = greater strength
- Fibre type
- greater % FG + FOG = greater strength over a short period of time
- Gender
- males have greater stretch than females
- Age
- females peak strength = 16-25
- males peak strength = 18-30
- decrease in efficiency of neuromuscular system + testosterone
What tests maximum strength + state 2 strengths and weaknesses
- One repetition max test
Strengths -
- direct measurement
- most muscle groups can be tested
Weaknesses -
- difficult to isolate individual muscles
- trial and error may induce fatigue
What tests maximum strength + state 2 strengths and weaknesses
- Grip strength dynamometer
Strengths -
- inexpensive equipment
- high reliability
Weaknesses -
- only the forearm muscles are assessed
- test is not sport specific
What test tests strength endurance + state 2 strengths and weaknesses
- Press up or sit up test
Strengths -
- good for large groups
- simple and cheap
Weaknesses -
- results subject to motivation
- not sport specific
What tests explosive strength + state 2 strengths and weaknesses
- Vertical jump test
Strengths -
- easy test/minimal equipment
- can test yourself
Weaknesses -
- not isolated to one muscle group
- only estimated explosive strength in the legs
State 4 things to take into account when creating a programme to develop strength
- resistance
- repetitions
- number of sets
- work to relief ration
State the values for maximum strength training
Intensity: % of one rep man = 85-95%
Repetitions = 1-5
Sets = 2-6
Work:relief ration = 1:3+
Recovery between sets = 4-5 minutes
State the values for explosive strength training
Intensity: % of one rep max = 75-85%
Repetitions = 6-10
Sets = 4-6
Work:relief ratio = 1:3
Recovery between sets = 3-5 mins
State the values for endurance (advanced) training
Intensity: % of one rep max = 50-75%
Repetitions = 15-20
Sets = 3-5
Work:relief ratio = 1:2
Recovery between sets = 30-45 seconds
State the values for endurance training (basic)
Intensity: % of one rep max = 25-50%
Repetitions = 15-20
Sets = 4-6
Work:relief ratio = 1:2
Recovery between sets = 60 seconds
State the 6 main features of weight training
- can use free weight or machines
- can involve high resistance and low reps
- can be specific to a muscle group
- can be used to develop any type of strength
- can be used to develop posture and alignment
- can be potentially dangerous if a spotter is not used
State the 7 key features of plyometric training
- used to improve explosive strength
- short series of exercise at speed - medium/high intensity
- example = hopping, jumping and press-ups with claps
- duration = 2-6 reps with full recovery in between. 2-3 times a week
- used by sprinters, throwers and jumpers
- involves eccentric contraction before a concentric contraction
- lower body risk of injury is high
State the 5 key features of circuit and interval training
- a set number of stations, arranged to alternate muscle groups
- usually body weight expertises eg press ups
- work intensity= 3-6 circuits, 10-15 stations, 10-20+ reps
- work duration = time spent at station or number of reps
- relief interval usually 0-30 seconds
State 3 muscle and connective tissue adaptations of strength training and describe their functional effects
- Muscle hypertrophy + muscle hyperplasia
- increased force of contraction
- Increased strength of tendons and ligaments
- increase in joint stability
- decreased risk of injury
- Increased bone density and mass
- increased absorption of calcium
State 3 metabolic adaptations of strength training and state their functional effect
- ATP, PC and glycogen stores within the muscle increase
- increased capacity for alactic energy production
- increased energy for speed-based-power activities
- Increased enzyme activity
- Delay of OBLA and fatigue
- Increased buffering capacity
- Daley of OBLA and fatigue
State 2 neural adaptations of strength training and describe their functional effect
- Increased recruitment of motor units, FG and FOG fibre types
- increase force of contractions
- improved co-ordination of motor units
- Decreased inhibition of stretch reflex
- increased force of contraction from the agonist muscle, allowing the antagonist to stretch further and the agonist contract more force
State and describe the 2 types of flexibility
- Static flexibility
- static active = performer completes a voluntary contraction to move a joint just beyond its range of movement
- static passive = assistance from a partner to move a joint just beyond its range of movement
- Dynamic flexibility
- the range of motion around a joint with reference to speed of movement
State and describe the 4 factors affecting flexibility
- Type of joint
- the size and shape of joint and their articulating bones can aid and limit ROM
- ball and socket joint has a greater ROM than condyloid
- Length and elasticity of surrounding connective tissue
- the greater the length the greater the ROM
- Gender
- females are generally more flexible than males
- females have higher levels of the hormones oestrogen and relaxin
- Age
- flexibility declines with age
- due to loss of elasticity in connective tissues
Describe goniometry and state some ads and disads
- 360 degree protractor, difference in starting angle and full range of motion calculated
Advantages -
- objective
- valid and accurate
- any joint can be measured
- can be sort specific
Disadvantages -
- easy
- cheap, accessible equipment
- standardised data score
Describe the sit and reach test and state some ads + disads
- Test box is placed against a wall, straight legs at full stretch, best score is recorded
Advantages -
- easy
- cheap, accessible equipment
- standardised data score
Disadvantages -
- measures flexibility in lower back and hamstrings only
- not joint specific
- need to warm up and hold the position for 2 seconds
State and describe the 2 types of stretching routine
- Maintenance stretching
- performed as part of a warm up to maintain current ROM and prepare for exercise
- Developmental stretching
- designed to improve ROM at a joint
State 6 feature of static stretching
- Intensity - hold stretch for 10-30 seconds
- Repeat stretches 3-6 times
- Safe and simple method
- Active = performer stretches without help
- Passive = a partner aids the stretch
- Lengthening a muscle and connective tissue just beyond the point of resistance
State 6 key features of isometric training
- Overcomes the trench reflex, cresting a greater stretch
- Isometrically contracting muscles while holding a stretch
- Assistance of a partner, stretch for 7-20 seconds
- Relax for 20 seconds then repeat
- Carries a high risk of damaging tendons and connective tissues
- Limit session to 1 hour in 36 hours
Describe PNF stretching
- process repeated 3 times, muscle spindles adapt to increase length, delaying the stretch reflex
- static - with assistance from partner, move joint just past point of resistance
- contract - agonist isometrically contracts against partner, 6-10 seconds
- relax - the muscles relax and limb can move further
State 5 key features of dynamic stretching
- Taking a joint through its full ROM with control over entry and exit stretch
- Eg walking lunges, arm circles
- A more controlled form of ballistic stretching
- Less risk of injury, while preparing the connective tissues for dynamic movement
- Exercise often performed in sets of 8-12 reps as part of warm up
State the 5 key features of ballistic stretching
- Involves dynamic movements such as arm or leg swings
- Exercise use momentum to force the joint through its extreme ROM
- Activities that require a large degree of flexibility
- One problem with ballistic = the activation of the stretch reflex
- Due to the nature of these activities they are associated with dangerous practice
State and describe the 2 adaptations of flexibility training
- Increasing muscle, ligament and tendon length
- increased ROM about a joint
- Increased elasticity
- increased potential for static and dynamic flexibility
- decreased inhibition from the antagonist
- increased stretch of the antagonist
Define the term cardiovascular disease and state 4 examples
- cardiovascular disease is a term for all diseases of the heart
- Atherosclerosis - a build up of fatty deposits on arterial walls leading eventually to chronic high blood pressure
- Coronary heart diseases - the reduction of blood flow and o2 to the cardiac muscle can ultimately lead to pain of heart attacks
- Heart attack - a blockage or clot in the coronary artery cuts off o2 supply to the cardiac muscle causing the death of cells of permanent damage
- Stroke - caused by a blockage in a cerebral artery cutting off blood supply to the brain or a blood vessel bursting in the brain
Exercise can reduce the overall risk of developing CVD by 30% - state the effect of regular training
- prevent hardening and loss of elasticity in arterial walls
- decrease blood viscosity, preventing blood clots and reducing BP
- cardiac hypertrophy, increased SV and lowering resting HR
- increase blood flow and o2 transport reducing the strain on the heart
State and describe 2 types of respiratory diseases
- Asthma - the constriction of the bronchial airways and inflammation of the mucus membranes which limit breathing (can also be exercise induced)
- Chronic obstructive pulmonary disease (COPD) - condition of the lungs where airways become inflamed and narrowed; over time the inflammation causes permanent changes and can lead to an inability to exercise and reduced quality of life
State the biggest risk factor for respiratory disease
Smocking
Exercise can reduce the risk of developing respiratory disease - state the effects of training on respiratory diseases
- increases respiratory muscle strength, alleviating symptoms of asthma
- decreases resting and sub-maximal breathing rate
- increases airflow
- maintain full use of lung tissue and elasticity, decreasing the risk of infection
- increases the SA of alveoli, maximising gaseous exchange
