Preparation & Training Methods Flashcards
Name some principles of training (9 to get)
Specificity Progression Overload Variance Moderation Reversibility Test (pre and post) Warm up Cool down
What are the 3 components of periodisation?
Macro-cycle (long term)
Meso-cycle (medium term)
Micro-cycle (short term)
What is tapering in sport?
Maintaining intensity of training but reducing the volume of training by one third in preparation for competition
Define VO2 max
Maximum volume of oxygen inspired, transported & utilised per minute during exhaustive exercise
Define aerobic capacity
Ability of the body to inspire, transport and utilise oxygen to perform sustained periods of aerobic activity
Identify 3 ways to test VO2 max
Direct gas analysis
Multi-stage fitness test (bleep test)
12 minute cooper run
Why are training target zones important? (e.g. heart rate training zones)
This is to ensure the correct intensity is maintained during training - not too high and not too low
Name the two main aerobic training methods
Continuous training
Interval training/ HIIT
What is hypertension?
High blood pressure over 140/90
What can lead to high blood pressure? (begins with an ‘A’)
Atherosclerosis
Identify the different types of strength (5 to get)
Static Dynamic Maximum Explosive Strength endurance
What type of strength would the vertical jump test measure?
Explosive strength
How would you measure strength endurance?
Abdominal curl test
Which muscle fibre type creates the largest force?
Fast Glycolytic (FG - Type 2b)
What is plyometric training?
Explosive exercises such as hopping, bounding & jumping to improve the speed at which a muscle shortens
Name the different forms of flexibility (only 2 to get)
Static
Dynamic
What is active stretching?
producing a stretch without the assistance of another person or object
What is passive stretching?
producing a stretch WITH the assistance of another person or object (e.g. dynaband)
Read all adaptations tables in book 1: pages 88-110
No answer here, just read the pages!
Identify 2 ways of measuring flexibility
- Sit and reach test
2. Goniometry
What is atherosclerosis?
Fatty plaque build up in arterial walls that results in a reduced lumen size and hardening the walls
What can atherosclerosis of the coronary arteries lead to?
Coronary heart disease
What is a heart attack?
Blockage in the coronary artery, cutting off blood flow to an area of the cardiac muscle
What are the 2 causes of a stroke?
- Blockage of blood flow in the brain
2. Blood vessel bursting within the brain
What is the difference between high density lipoprotein (HDL) and low density lipoprotein (LDL), and which is better for you?
HDL = removes cholesterol from arterial walls and transports to the liver
LDL = deposit cholesterol on arterial walls
What does COPD stand for?
Chronic obstructive pulmonary disease (this includes severe asthma, chronic bronchitis and emphysema)
