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exercise physiology > preparation and training methods > Flashcards

preparation and training methods Flashcards

1
Q

quantitative data

A
  • factual and numerical
  • eg 12 min cooper run (measured in m then compared to table)
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2
Q

qualitiative data

A
  • subjective, feelings and opinions
  • eg borg scale - method of RPE
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3
Q

objective data

A
  • facts and is measurable
  • eg maximal tests
  • multi-stage fitness test- objective test of stamina
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4
Q

subjective data

A
  • personal opinions ,assumptions, interpretations
  • Harvard step test - data predicted/ estimated
  • problems with accuracy and objectivity
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5
Q

validity

A
  • test accuratly measures what it is set out to
  • sport specific
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6
Q

reliability

A
  • results are consitstant and can be repeated with same outcome
  • tester should be experimented
  • equipment should be standardized
  • sequencing of tests is important
  • repetition of tests to avoid human error
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7
Q

stage 1 of warm up

A
  • cardiovascular exercise - jogging
  • prepares the body
  • increasing HR= increase cardiac output and BR through vascular shunt, more blood directed to working muscles
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8
Q

stage 2 of warm up

A
  • stretching/ flexibility exercises
  • static stretches (active + passive)
  • static - muscle held stationary for 30 sec
  • active - pushing joint beyond point of resistance
  • passive - help of external force
  • ballistic - bouncing movement to push muscle past point of resistance
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9
Q

stage 3 of warm up

A
  • skill based activity
  • eg dribbling around cones
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10
Q

physiological effects of warm-up

A
  • reduces risk of injury by increasing elasticity of muscles
  • release of adrenaline will increase HR and dilate capillaries, allows for more O2 to be delivered to skeletal muscles
  • increase speed of nerve impulses conduction = improve reaction time
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11
Q

cool down

A
  • end of exercise
  • light exercise to keep HR elevated
  • allows O2 to be thrushed through muscles removing + oxidising any lactic acid
  • allows skeletal muscle pump to keep working - maintains venous return and prevents blood pooling
  • blood pooling = fainting and dizziness
  • limit effects of DOMS
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12
Q

DOMS

A
  • delayed onset muscle soreness
  • pain in muscle 24-48 hours after
  • structural damage to muscle fibres
  • usually occur during eccentric contraction (weights)
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13
Q

principles of training

A
  • specificity
  • progressive overload
  • reversibility
  • recovery
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14
Q

specificity

A
  • relevant to activity
  • energy system, muscle fibre type, skills movement
  • intensity and duration should be similar to activity
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15
Q

progressive overload

A
  • gradually training harder as fitness improves
  • progression of power- lift heavier weights
  • important not to overload too fast - risk of injury
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16
Q

reversibility

A
  • ‘detraining’
  • if training stops, then adaptations that have occured will deteriorate
  • injury, illness
17
Q

recovery

A
  • needed to allow body to recover from training
  • 3:1 ratio
  • train hard 3 days
  • rest 1 day
18
Q

FITT principles

A
  • frequency
  • intensity
  • time
  • type
19
Q

periodisation

A
  • dividing the training year into specific sections for a specific purpose
  • objective of ensuring athletes progressively develop to reach a skill/physiological peak at the correct time for an ultimate sporting target
  • increasing intensity, volume, frequency of training overtime
20
Q

periodisation 3 cycles

A
  • macrocycle
  • mesocycle
  • microcycle
21
Q

macrocycle

A
  • preparation cycle - building up base levels of fitness/conditioning
  • competition period - maintenance of fitness/refines skills techniques
  • transition period - active rest/recovery, athlete to recharge physically/mentally, ensure an injury free start to the next season
22
Q

mesocycle

A
  • goal-based block of training with a particular focus
  • sprinters may focus entirely on power
  • 4-12 weeks before
23
Q

microcycle

A
  • repeating group/pattern of training sessions, often a few days repeated throughout the mesocycle
  • week/days before
24
Q

tapering and peaking

A
  • reduction in intensity prior to major competition
  • few days before
  • allows peaking to occur
  • important for coach to make sure peaking occurs in a certain time frame
  • performer can benefit
25
Q

double periodisation

A
  • some athletes required to peak more than once in a season
  • eg winter - cross country and summer - track
26
Q

training methods

A
  • continuous training
  • fartlex training
  • interval training
  • circuit training
  • weight training
  • PNF
27
Q

continuous training

A
  • develops aerobic power
  • low intensity exercise for long periods without rest
  • eg jogging
  • increases the ability to take up transport and use oxygen more effectively
28
Q

fartlek training

A
  • variation of intensities
  • lasts around 40 minutes
  • improve stamina and recovery times
  • works both aerobic and anaerobic system
  • beneficial for game players
  • can use hills
29
Q

interval training

A
  • improve anaerobic power
  • periods of high intensity followed by periods of rest
  • can be adapted to suit needs of performer
  • duration of work
  • intensity of work
  • duration of rest
  • number of work and recovery intervals
30
Q

circuit training

A
  • series of exercises at set station
  • can be designed for any aspect of fitness
  • number of stations
  • duration of rest
  • space and equipment
31
Q

weight training

A
  • develop muscular strength
  • resistance exercises using free weights or fixed weights
  • sets and reps
  • 1 rep max
  • if training muscular endurance - low weight high reps
  • training strength - low reps high weight
32
Q

1 rep max

A

maximum amount a performer can lift in 1 rep

33
Q

sets

A

number of cycles of reps

34
Q

reps

A

number of times you do an exercise

35
Q

PNF

A
  • proprioceptive neuromuscular facilitation
  • passive stretching
  • stretch position held by external factors - wall partner
  • muscle is contracted isometrically for at least 10 seconds then relaxes then stretched again
  • usually stretches further the second time

exercise physiology (2 decks)

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