Brainscape's Knowledge GenomeTM

Browse over 1 million classes created by top students, professors, publishers, and experts.


See full index

Pe - Anatomy and Physiology > Preparation and Training Methods > Flashcards

Preparation and Training Methods Flashcards

1
Q

Periodisation definition?

A

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

How well did you know this?
1
Not at all
2
3
4
5
Perfectly
2
Q

What is periodisation?

A

> each training block has a designed ‘cycle’
each cycle has a specific goal and time frame
the aim of periodisation is to ensure:
1. performer reaches physiological peak at the correct time
2. avoid injury and burnout
3. training is structured to give realistic and achievable goals

How well did you know this?
1
Not at all
2
3
4
5
Perfectly
3
Q

What are cycles?

A

> most competitors occur a regular basis (World Cup, World Championships, Olympics and Premier League)
most athletes will plan training on a yearly basis
each year they will have three cycles to make training plans specific and achievable
there are 3 cycles;
1. macro
2. meso
3. micro

How well did you know this?
1
Not at all
2
3
4
5
Perfectly
4
Q

Definition of Macro-cycle?

A

A long term training plan, typically over one year, to achieve a long term plan

How well did you know this?
1
Not at all
2
3
4
5
Perfectly
5
Q

What is a macro cycle?

A

> long term plan
aim to achieve a long term goal
it typically consists of a single year block training (ensuring peak physical fitness for the comp season)
olympic athletes may have a macro cycle that last 4 years
it can then be broken into several meso-cyles

How well did you know this?
1
Not at all
2
3
4
5
Perfectly
6
Q

Definition of meso-cycle?

A

a mid term training plan, typically 6 weeks, to achieve a mid term goal

How well did you know this?
1
Not at all
2
3
4
5
Perfectly
7
Q

What is a meso-cycle?

A

> mid term plan aimed at achieving a mid term goal
e.g. maintaining general fitness over a transition phase
typically lasts 4-16 weeks
a macro cycle could consist of three meso cycles

How well did you know this?
1
Not at all
2
3
4
5
Perfectly
8
Q

Definition of a micro-cycle?

A

A short term training plan, typically one week to achieve a short term goal

How well did you know this?
1
Not at all
2
3
4
5
Perfectly
9
Q

What is a micro-cycle?

A

> short term training plan
lasts 1-3 weeks
these have short term goals
e.g. perfecting the sprint start technique
each micro cycle can be split into a number of sessions. Each having a different focus such as skill based, flexibility, strength, etc

How well did you know this?
1
Not at all
2
3
4
5
Perfectly
10
Q

What are phases?

A

> the design of each meso-cycle depends on the phase of training a performer is in
there are three main season within the periodised year:
1. preparatory phase - off season/pre season
2. competitive phase - during season
3. transition phase - post season

How well did you know this?
1
Not at all
2
3
4
5
Perfectly
11
Q

What is the preparatory phase 1?

A

> off season
general conditioning to develop a base
aerobic training
mobility training
strength and conditioning

How well did you know this?
1
Not at all
2
3
4
5
Perfectly
12
Q

What is the preparatory phase 2?

A

> pre season
progressive overload is focus
intensity increased
sport specific fitness
training load reduces as competition gets closer and competition specific training increases (i.e. practice games)

How well did you know this?
1
Not at all
2
3
4
5
Perfectly
13
Q

What is the competitive phase 3?

A

> training load reduces
Adequate rest days to maintain fitness/injury free
strategies tactics and game play will be the focus
endurance athletes will still need high intensity training to be comp ready

How well did you know this?
1
Not at all
2
3
4
5
Perfectly
14
Q

What is the competitive phase 4?

A

> tapering is used
training load reduced
relief increased
allows maximal fuel stores to recover
intensity is maintained
volume reduced by 1/3

How well did you know this?
1
Not at all
2
3
4
5
Perfectly
15
Q

What is the transition phase?

A

> active rest and recuperation
low intensity aerobic work (swimming, cycling)
treatment of injuries
training load will increase as new season approaches (preparatory phase)

How well did you know this?
1
Not at all
2
3
4
5
Perfectly
16
Q

What is Aerobic capacity?

A

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

How well did you know this?
1
Not at all
2
3
4
5
Perfectly
17
Q

What are the factors affecting Aerobic Capacity: age?

A
  • early 20s, VO2max declines approximately 1 per cent per year
  • the lost elasticity in heart, blood vessels and lung tissue walls with age reduce the efficiency to inspire and transport oxygen
How well did you know this?
1
Not at all
2
3
4
5
Perfectly
18
Q

What are the factors affecting Aerobic Capacity: physiological make up?

A
  • greater the efficiency of the respiratory system, cardiovascular system and muscle cells to inspire, transport and utilise O2, the higher the VO2 max
  • Strong respiratory muscle and large lung capacities can inspire more air.
  • increased Hb content of blood stream will transport more O2 for aerobic energy production
  • capillarisation will increase the SA for gaseous exchange
  • A high % of SO fibres rich in myoglobin and mitochondria produce more energy aerobically
19
Q

What are the factors affecting Aerobic Capacity: Gender?

A
  • females have 15-30% lower VO2 max than males from the dame group
  • Females have higher % of body fat, - - - smaller lung volumes, SV and CO during maximal work
  • lower Hb levels, reducing the efficiency to inspire and transport O2 for aerobic energy production
20
Q

What are the factors affecting Aerobic Capacity: Training

A
  • Aerobic training will inc VO2max by 10-20%. in aging performers, aerobic training will maintain or reduce any decline in VO2max
  • Aerobic training causes long-term adaptations, such as increased strength of respiratory muscles, levels of haemoglobin, myoglobin and mitochondria, which increases the efficiency to inspire, transport and utilise oxygen
21
Q

Aerobic training: direct gas analysis?

A
  • subject performs continuous exercise at progressive intensities to exhaustion.
  • expired air is captured by a mask with a tube connected to a flow mater and gas analyser
  • the relative concentrations of O2 and CO2 in expired air to inspired air are measured
  • results can be graphed against intensity and using a simple calculation VO2max can be determined
22
Q

Aerobic training: direct gas analysis advantages?

A
  • direct objective measurement of VO2max
  • Accurate, valid and reliable measure
  • Test performed during different exercises (e.g. running, cycling), including laboratory and field settings
23
Q

Aerobic training: direct gas analysis disadvantages?

A
  • maximal test to exhaustion
  • can’t be used with elderly or those with health conditions
  • access t specialist equipment required
24
Q

Aerobic training: 12 min Cooper run?

A
  • subject performs continuous running to achieve a maximum distance within 12 minutes
  • performed on a 400m running track with cones placed at intervals
  • at end of 12mins, the test ends and a total distance is recorded
  • this is a maximum intensity test which using a simple calculation can predict VO2max
25
Q

Aerobic training: 12 min Cooper run advantages?

A
  1. large groups can perform test at same time in a field-based setting
  2. a subject can administer their own test
  3. simple and cheap equipment requires
  4. published table of normative data and simple VO2max calculation
26
Q

Aerobic training: 12 min Cooper run disadvantages?

A
  1. prediction of VO2max, not a measurement
  2. maximal test to exhaustion limited by subject motivation
  3. can’t be used with elderly or those with health conditions
  4. test is not sport specific
27
Q

Aerobic training: Queens college step test?

A
  • subject performs continuous stepping on and off a box 41.3com high for a period of three minutes
  • steps will be taken at a rate of 24 steps/min for men and 22 steps/min for women
  • HR is taken 5 seconds after test for 15 seconds
  • HR recovery is used to predict VO2max with a simple equation
28
Q

Aerobic training: Queens college step test advantages?

A
  1. sub-maximal test
  2. simple and cheap
  3. HR easily monitored
  4. published tables of normative data and simple VO2max calculation
29
Q

Aerobic training: Queens college step test disadvantages?

A
  1. prediction of VO2max, not a measurement
  2. HR recovery will be affected by prior exercise, food and fluid intake
  3. no sport specific
  4. step height may be disadvantage shorter subjects
30
Q

aerobic training: Multi-stage fitness test?

A
  • subject perform a continuous 20m shuffle run test at progressive intensities to exhaustion
  • each 20m shuffle will be timed to an audio cue
  • test is over when subject can’t complete the shuttle in the allocated time
  • a level and a shuttle number will be given which predicts VO2max from a standardised comparison table
31
Q

aerobic training: Multi-stage fitness test advantages?

A
  1. large groups can perform the test at same time
  2. only simple and cheap
  3. published tables of VO2max equivalents
32
Q

aerobic training: Multi-stage fitness test disadvantages?

A
  1. prediction of VO2max not a measurement
  2. maximal test to exhaustion limited by subject motivation
  3. Can’t be used with elderly or those with health conditions
  4. not sport specific
33
Q

aerobic training: what is continuous training?

A
  • involves steady-state low-to-moderate intensity work for a prolonged period of time.
  • use of large muscle groups, e.g. jogging
  • increases the intensity and duration of performance
  • used by endurance performers
34
Q

aerobic training: what is fartlek training?

A
  • continuous steady-state aerobic training interspersed with varied higher intensity bouts and lower recovery periods
  • allows both aerobic and anaerobic systems to be stressed, encouraging performers to recover while still performing
  • used by team game players, who must perform at different intensities over a long durartion
35
Q

aerobic training: what is HIIT training?

A
  • involves repeated bouts of high-intensity work followed by varied recovery times for an overall period of 20-60 mins
  • work intervals = 80-90% of max HR, for 5 sec-8 mins
  • recovery intervals = 40-50% max HR, equal to work interval
  • can be easily modified for people with varying fitness levels and can be performed in all sports
  • common use of sports swimming, cycling
  • similar benefits in aerobic capacity but in shorter periods of time than continuous
36
Q

Strength training: Type of strength - what is static strength?

A
  • where force is applied against a resistance without any movement occurring
  • created by isometric muscle contractions as no change in length
  • important for gymnasts when holding balances
37
Q

Strength training: Type of strength - what is dynamic strength?

A
  • characterised by movement
  • a force is applied against a resistance and the muscles change in length eccentrically or concentrically
  • also known as power output = a combination of speed and strength
  • important in a triple jump of hop, step and jump
38
Q

Strength training: Type of strength - what is maximum strength?

A
  • the ability to produce a maximal amount of force in a single muscular contraction
  • it represents the maximum wieght that can be lifted in one contracts - one rep max
  • important for olympic weightlifter
39
Q

Strength training: Type of strength - what is explosive strength?

A
  • the ability to produce a maximal amount of force in one or a series of rapid muscular contractions
  • elastic strength due to use of the stretch-reflex mechanism where muscle is stretched before concentrically contracting
  • elastic recoil of the muscle adds to the force of contraction
  • athlete needs to overcome a resistance rapidly while preparing the muscle for another contraction of equal force
  • important for sprinters, gymnast, long/high jump
40
Q

Strength training: Type of strength - what is strength endurance?

A
  • the ability to sustain repeated muscular contractions over a period of time withstanding fatigue
  • essential in sports like rowing, swimming where the muscles must perform the same movements repeatedly
41
Q

Strength training: Factors affecting - cross sectional are?

A
  • the greater the cross–seactional area of the muscle, the greater the strength
  • there is a maximum of between 16-20 newtons of force per square centimetre of muscle CSA; therefore the greater the CSA the greater the contraction
42
Q

Strength training: Factors affecting - fibre type?

A
  • the greater percentage of fast glycolytic and fast oxidative glycolytic fibres, the greater the strength over a short period of time
  • fast-twitch fibres have larger motor neurones forming larger motor units with rapid, high force contractions
  • the greater the recruitment go FG filers, the greater the force of contraction
43
Q

Strength training: Factors affecting - gender?

A
  • males have a higher strength than females
  • males have higher muscle mass due to higher testosterone levels. However, when strength is expressed per unit of CSA, the difference between genders largely disappears
44
Q

Strength training: Factors affecting - age?

A
  • peak strength is reached in females at 16-25 years and males at 18-30 years. Strength development peaks at 20-30 years
  • strength decreases with age
  • age-related decline in strength is due to a decrease in efficiency of neuromuscular system, elasticity and testosterone, leading to a reduction in muscle mass.

Pe - Anatomy and Physiology (10 decks)

Brainscape helps you reach your goals faster, through stronger study habits.
© 2025 Bold Learning Solutions. Terms and Conditions