Preparation and Training methods Flashcards
EXERCISE PHYSIOLOGY
what is altitude training?
altitude training is when you go 2,400m above sea (where o2 partial pressure is lower) to help improve:
- aerobic endurance
- efficiency use of aerobic energy system
- VO2 max
what is the impact of partial pressure at altitude?
- the rate of diffusion decreases in the capillaries, therefore BR increases to maintain o2 consumption
- decreased haemoglobin saturation, where stroke volume decrease leading to an increased HR to maintain o2 supply
- further decrease in o2 transport to working muscles therefore blood volume decreases, decrease in blood plasma
what are the pros and cons of altitude training?
pros:
- increased RBC count
- increased haemoglobin stores
- increased o2 transportation
- increased myoglobin
therefore increasing VO2 max
- increases capillary density
- increases efficiency gas exchange
cons:
- altitude sickness
- very expensive
what is quantitive data?
refers to data which is a numerical value and factual
what is objective data?
is measurable and includes facts
what is qualitative data?
refers to data that is in description of nature and athletes feelings
what is subjective data?
open to interpretation and involves opinions and beliefs
what is validity?
refers to ability of a test to measure what it’s suppose to measure
what is reliability?
refers to wether or not the test can be repeated in the same conditions for the results to be the same
what are the physiological benefits of a warm up?
- reduce risk of injury (more blood flow and elasticity of muscles and connective tissue)
- increased o2 supply (vasoconstriction to non working muscles, increased HR and BR)
- increase range of movement (elasticity of muscles and connective tissue, increase synovial fluid at joint for lubrication)
- mental preparation (optimal arousal and other psychological methods)
what does a cool down consist of?
light cardiovascular exercise:
- maintain HR and BR elevated
- e.g. jog
- improve removal of waste products
- delays DOMS (onset muscle soreness)
- aid prevention of blood pooling, skeletal pump ensures blood flows back to heart
stretching:
- static, dynamic, PNF
- lengthen muscles to prevent injuries by ensuring elasticity
- reduces DOMS (onset muscle soreness)
what are the 4 principles of training and why is it important?
- specific
- to what training and improvements need to be made
- well planned program
- weaknesses are identified - progressive overload
- ensure training progresses
- improvements are made
- demand of environment increases
- skill improves
- components of fitness improve - reversibility
important to prevent if not this happens:
- improvements lost
- demand of environment decreases
- components of fitness decrease
- skills deteriorate - recovery
- applied during training to comprise complete rest days
- reduce risk of injury
- lowers exhaustion
- energy systems replenish
- lactic acid removed
- receive feedback
- DOMS recover
- glycogen stores replenished
what is a microcycle?
- shortest period of training
- 1-6 days
- focuses on improving one skill or area of performance
what is a mesocycle?
- next longest period of training
- 2-4 weeks
- consists of multiple microcycles
- focuses on improvement of range of skills
what is a macro cycle?
- longest period of training
- 6 weeks - 4 years
- athletes on the Olympic pathway
- in preparation for big events
- focuses on the sport improvement as a whole
what training methods would the components of fitness benefit from?
cardio endurace
- continuous training
- fartlek training
power
- weight training
- HIIT
strength
- weight training
- circuit training
muscular endurance
- weight training
- circuit training
- fartlek training
- HIIT
balance
- plyometrics
- circuit training
flexibility
- PNF
speed
- weight training
- circuit training
- HIIT
agility
- plyometrics
- circuit training
how to calculate max HR
220 - age
what is the aerobic and anaerobic training zone?
aerobic = 60-80% = 121 - 162 bpm
anaerobic = 85-90% = 172 - 182 bpm
what is high intensity interval training (HIIT)?
- involves periods of high intensity work followed by rest and recovery with a 2:1 work ratio
- should be performed at 80-95% of maximal HR
- duration of 5s to 8 minutes
- improves anaerobic power
PO:
- reducing time between rest periods
- increasing speed and intensity of work period
what is continuous training?
- involves low intensity exercise for a duration of time (more than 40 minutes)
- performed at intensity og 60-80% of maximal HR
- improves aerobic power
PO:
- increase HR training zone
- increase duration of session
what is PNF (proprioceptive neuromuscular facilitation)?
- aims to improve flexibility and range of motion
1. muscle is stretched passively from external force
2. muscle undergoes isometric contraction against a resistance then relaxes
3. muscle then repeats passive stretching beyond original range of motion
what is fartlek training?
- aims to improve aerobic power through speed play
- performed at intensity of 60-95% of maximal HR for a duration of 30-40 minutes
what is weight training?
- used to improve and train muscle strength aiding muscular hypertrophy
- it can be manipulated by: reps, sets, weight and rest
PO:
- increase the number of reps with lower weight
- increase weight with fewer reps and more sets
what is circuit training?
- improves muscular endurance and strength
- performed at intensity of 60-95% of maximal HR for total duration of 20-40 minutes (each section being 1-2 minutes)
- work to rest ration = 1:1 / 2:1
PO:
- reducing time between rest periods
- increasing speed and intensity
- increasing number of work periods / reduce number of rest periods
- increase weigh being lifted
- increase number of sets/reps
what are the physiological adaptations for the muscular, respiratory, cardiovascular system and metabolism?
- muscular system
- increased capillary density
- increased size of slow twitch muscle fibres
- increased myoglobin
- increased elasticity of muscle
- increased glycogen stores - respiratory system
- increased lung volume
- improve o2 transport
- improve gas exchange
- increased strength of respiratory muscles
- increased alveoli surface area
- decrease risk of asthma - cardiovascular system
- decreased resting HR
- cardiac hypertrophy
- increased stroke volume
- increased RBC count
- increased elasticity of arteries
- increased capillary density
- increased haemoglobin content - metabolism
- increased glycogen stores
- increased faster metabolism
- increased metabolic rate
- increased mitochondria concentration
- increased tolerance to lactic acid
- increased insulin sensitivity
