preparation & training techniques Flashcards
how are training programmes designed
- off the principles of training
- to meet individual needs of performer specific to sport
what are the principles of training
specificity
progression
overload
what is the principle of training “specificity”
training should be relevant to the performer, their sport, their energy system predominantly used and muscle fibre type
what is the principle of training “progression”
training intensity should increase overtime to ensure the performers body is adapting
what is the principle of training “overload”
intensity of training needs to be high enough to force the body to adapt physiologically
- FIIT principle used to overload
what is the FITT principle
a principle used to achieve overload through training programmes
what are the four stages of the FITT principle
frequency - how many sessions per week
intensity - how hard the sessions are
time - how long the sessions are, how many sets etc
type - method of training used
what is benefit of variance in training programmes
range of exercises prevent boredom, maintain motivation and prevent injury by not overusing the same joint
what is the benefit of training programmes being in moderation
the programme must be suitable for the performer to adapt to whilst remaining healthy, preventing burnout and ensuring adaption occurs
what is the point of reversibility in training programmes
the training must be maintained to prevent deterioration in performance
what is an acronym that can be used to remember the main parts of a training program
MR SOV
M - Moderation
R - Reversibility
S - Specificity
O - Overload
V - Variance
why must fitness test be carried out before designing a training program
to evaluate a performers current fitness ability
What is periodisation
division of training into specific blocks
- each block is known as a cycle and has a specific goal
what are the 3 aims of periodisation
- the performer reaches a physiological peak at the correct time
- they avoid injury and burnout
- training is structure to give realistic goals
How do macrocycles,mesocycles and microcycles work
A macrocycle is broken in mesocycles, which are broken into microcylces
what are macrocycles
- long term training plan, usually over a year time span
- aim is to achieve a long term goal
- further broken in several mesocycles
what are mesocycles
- mid term training plan, around 4-16 weeks long
- aim is to achieve a mid term goal ( more realistic and achievable than long term goal)
- further broken down into several microcycle
what are microcycle
- short term training plan , 1-3 weeks long
- aim is to achieve a shirt term goal ( more realistic and reachable than long and mid term goal)
- each cycle is a individual fitness or skill based session
what are the 3 main season during a competitive year
prepatory
competitive
transition
what is the prepatory phase during a competitive year
- off season / pre season
- phase 1 & phase 2
phase 1 - general conditioning, aerobic training, mobility training, strength and conditioning the body
phase 2 - training os overloaded, intensity is increased, sport specific fitness is the main focus
what is the competitive phase during a competitive year
- maintaining fitness, avoiding injury and focusing on strategies and tactics
- phase 3 & phase 4
phase 3 - strategy, game play and tactics is main focus, training load is reduced to avoid injury
phase 4 - tapering occurs to achieve peak performance, 2-3 weeks before performance training load is reduced and rest is increased to maximise fuel stores
what is the transition phase during a competitive year
- active rest and recuperation for athlete
- low intensity aerobic work, treatments of injuries
- training load gradually increases as athlete approaches prepatory phase
what is tapering
a process where athletes training stress is decreased to allow the body to recover & reduce fatigue
effects of tapering
- increase RBC, haemoglobin concentration
- increases buffering capacity
- improves anabolic hormone to catabolic hormone ( repair and build rather than stress and damage)
- improved fast oxidative glycolytic muscle fibre recovery (increased strength, speed & power output)
- improved immune response ( higher WBC count)
- improved sleep duration and perceived quality
what are the three types of training
strength training
aerobic training
flexibility training
what is aerobic training
training used to increase an athletes aerobic capacity and endurance (maximal VO2)
what is aerobic capacity
the bodies ability to inspire, transport and utilize o2 to perform sustained periods of aerobic activity
What is VO2 Max
the maximum volume of oxygen inspired, transported and utilized per minutes during exhaustive exercise ( ml/kg/min)
what 4 things affect VO2 Max
- physiological make up
- age
- gender
- training
how does physiological makeup affect VO2 Max
- the greater the efficiency of the respiratory & cardiovascular systems and muscle cells, the higher the VO” max as they transport and use O2 better
- more efficient respiratory system have larger lung capacity’s (higher o2 uptake)
- more efficient cardiovascular system have stronger heart (higher SV, Higher CO - more O2 transport)
- more efficient muscle cells = higher SA for gas exchange - more O2 and glucose in muscles)
how does age affect VO2 Max
from ealry 20s, VO2 Max declines by 1% per year
heart,blood vessel and lung tissue elasticity decreases- reduces insiration effeiciency and transportation of O2
how does gender affect VO2 Max
females have 15-30% lower VO2 max than males
- females have higher % of body fat (6-11%)
females have smaller lung capacities - females have lower haemoglobin levels - reducing efficiency to inspire and transport O2
how does training affect VO2 Max
will increase VO2 max by 10-20%
( training can help maintain /reduce the effects of ageing in VO2 max)
- long term training causes adaptations ie increased strength, respiratory muscles, haemoglobin, myoglobin and mitochondria
how to calculate maximal HR
220 - age
how to calculate training HR (karvonen principle)
resting HR + (HR max - resting HR)
what physiological adaptations does aerobic training cause
respiratory system
cardiovascular system
muscular-skeletal system
what physiological adaptation does aerobic training cause to the respiratory system & its benefits
stronger respiratory muscles - increased mechanisms of breathing ( increased maximal lung capacity and decrease respiratory fatigue)
increase SA of alveoli - increased gaseous exchange
what physiological adaptations does aerobic training case to the cardiovascular system + its benefits (5)
increased blood & O2 flow to muscles cells and decrease blood pressure
~ cardiac hypotrophy - increased SV, increased filling capacity, increased interaction force, decreased resting HR
~ increased arterial wall elasticity - increased efficiency of the VSM, increased vasoconstriction & dilation to distribute blood, decreased resting HR/CO
~ increased blood plasma - lower blood viscosity (its thin) therefore aids VR and blood flow
~ increased RBC/haemoglobin count - increased O2 carrying capacity & gaseous exchange
~ capillarisation surrounding alveoli & slow oxidative fibres- increased SA for blood flow, increased gas exchange, decreased diffusion distance
what physiological adaptations does aerobic training cause to the muscular-skeletal system + its benefits (8)
~ slow oxidative muscle hypertrophy (22%) : increased potential energy production & increased strength, delayed fatigue, decreased energy cost
~ increased size (40%) & density of mitochondria (100%) : increased utilisation of O2, ^ aerobic energy production, ^ metabolism of triglycerides
~ increased stores of myoglobin ( 80%) : ^ storage and transport of O2 to mitochondria
~ ^ stores of glycogen & triglycerides : ^ aerobic energy fuels & ^ duration of performance
~ fast oxidative glycolytic fibres become more aerobic : ^ aerobic energy production, fuel and utilisation of O2
~ ^ strength in connective tissue : tendons and ligaments strengthen, ^ joint stability, lower risk of injury
~ ^ thickness of articular cartilage : ^ synovial fluid production therefore joint lubriucation is ^
~ ^ bone mineral density : ^ calcium absorption therefore ^ bone strength and lower injury risks
overall - reduces onset of fatigue, lower risk of injury, increased capacity of aerobic production, increased joint stability.
what physiological adaptations does aerobic training cause to the metabolic system + its benefits (3)
~ increased activity of enzymes : increased metabolism of triglycerides and glycogen
~ decreased fat mass : increased lean mass leading to increased metabolic rate and increased triglyceride breakdown
~ decreased insulin resistance : improved glucose tolerance + treatment/prevention of diabetes II
what are the 4 methods used to evaluate aerobic capacity
lab direct gas analysis
Cooper 12 min run
queens college step test
NCF multi stage fitness test
what is the lab direct gas analysis test for aerobic capacity
performer undergoes continuous exercise at progressive intensities until exhaustion. the expired air is captured by a mask which is connected to a flow meter & gas analyser. The ratio of O2 conc to CO2 conc in ration to inspiration & expiration is measured
advantages of the lab direct gas analysis test
accurate
reliable
gives direct measurements of VO2 Max
tests is performed during different exercise (field and lab)
disadvantages of lab direct gas analysis test
maximal until exhaustion
cannot be used on elderly/ people w health conditions
access to specialist equipment/ facilities is required
what is the 12 min Cooper run test for aerobic capacity testing
continuous running to achieve maximum distance within 12 minutes (usually on 400m track). At end total distance is recorded
advantages of the 12 min copper run test
large groups can do it at the same time
subject can administer their own test
simple & cheap equipment needed
simple vo2 max calculation
disadvantages of the 12 min Cooper run
prediction of vo2 max
maximal test to exhaustion is limited by individuals motivation
cannot be used with elderly / people w health conditions
test is not sport specific
what is he queens college step test for aerobic capacity testing
continuous stepping on and off of a box 41.3cm high for 3 minutes. HR is taken five seconds after completeing the test for 15 seconds - HR recovery used to calculate VO2 max
24 steps per min (men)
22 steps per min (females)
advantages of the queen college step test
sub-maximal
simple and cheap equipment
HR easily monitored
disadvantages of queens college step test
prediction of VO2 Max
HR recover is affected by prior food, exercise, and fluid intake
test is not sport specific
what is the NCF multi-stage fitness test
continuous 20m shuttle runs test at progressive intensities to exhaustion. Each 20m shuttle is timed to an audio cue - test is cover when subject cannot complete the shuttle in allocated time.
advantages of NCF multistage fitness test
large groups can do the test at the same time
simple and cheap equipment required
disadvantages of NCF multistage fitness test
prediction of vo2 max
maximal test to exhaustion which limits motivation
cannot be used go elderly/ people w health conditions
not sport specific
what is continuous training
steady state low-moderate intensity work for a prolonged period of time
- involves large muscle groups ie jogging, swimming, rowing
- stresses aerobic adaptation and slow oxidative fibres
- creates adaptation to increase intensity and duration of performance without associated fatigue
what is the general intensity of continuous training
60-80% of HR max
what is the duration of continuous training
20-80 mins
what is HIIT training
high intensity interval training
repeated bouts of high intensity work followed by varied recovery times for overall time of 20-60 mins
- modified to improve aerobic & anaerobic capacity
- to gain adaptations, exercise can be manipulated 5 ways
what are the 5 ways that HIIT can be manipulated to gain adaptations
- duration of work interval
- intensity of work interval
- number of repetitions in a set
- duration of the recovery interval
- activity during recovery time
what is the general intensity of HIIT
work : 80-95% of HR max
recovery : 40-50 % of HR max
what is the duration of HIIT
work & recovery : 5 seconds - 8 mins
what is strength
the ability of the body to apply a force
- dependent on neuromuscular system
what are the 5 types of strength
static
dynamic
maximum
explosive
endurance
what is static strength
when force is applied against resistance without any movement occurring (isometric muscle contraction)
example of static strength
gymnast holding balance on rings
what is dynamic strength
when force is applied against a resistance and the muscle changes in length eccentrically or concentrically resulting in movement
example of dynamic strength
hop step and jump phase during the triple jump
what is maximum strength
the ability to produce maximal amount of force in a single muscular contraction
example of maximum strength
weightlifter doing deadlift
what is explosive strength
the ability to produce maximal force in one or a series of rapid muscular contractions (stretch reflex mechanism)
example of explosive strength
sprinter
what is strength endurance
the ability to sustain repeated muscular contractions over a period of time withstanding fatigue
example of strength endurance
swimming or rowing
what factors affect strength training (8)
age
gender
muscle fibres
muscle cross sectional area
training
inactivity
muscle temperature
joint angle
how does age affect stength
strength decreases overtime due to loss of elasticity in muscles
peaks at 16-23 (females)
peaks at 18-30 (males)
how does gender affect strength
males have higher testosterone levels , higher muscle mass and higher cross sectional area of muscles
how does muscle fibres affect strength
the greater the % of fast twitch muscle fibres, the greater the strength produced
how does muscle cross sectional area affect strength
the larger the size of the muscle, the greater the force it generates therefore the greater the strength
how does training affect strength
specific training can improve overall muscle strength such as weight training
how does inactvity affect strength
muscle atrophy as muscle size decreases when inactive
could suffer loss in explosive strength
how does muscle temp affect strength
causes increase in explosive strength
- increases enzyme activity
- increases speed of neural transmission
- increased elasticity
how does angle joint affect strength
range of motion/ angle at a joint / length of muscle affects the strength that can be exerted
what are the four strength training methods
weight training
strength training
multigym training
circuit training
what is weight training
the use of free standing weights to increase muscle size and strength
often associated with maximum training
advantages of weight training
easily adaptable to different spots
can develop any type of strength
can be specific to muscle groups/ joint movement
good for improving posture and body alignment
disadvantages of weight training
dangerous (spotter needed)
what is multigym training
a fitness system that has multiple components designed to perform a wide range of exercises
advantages of multigym training
each station has adjustable weights
space efficient
disadvantages of multigym training
exercises can be very generic
not easily adaptable for specific movements
what is plyometrics training
series of explosive exercises to improve the speed at which a muscle shortens
specific to explosive strength
disadvantages of plyometric training
high risk of injury
must be carefully planned
how does plyometrics affect stretch reflex
forces the reflex to adapt & recruit more motor units, allowing for greater reflex which results high speed muscular contraction
what is circuit training
series of exercise stations arranged in a specific order to work alternate muscle group
advantages of circuit training
can improve endurance
easily adaptable - can train aerobic capacity and explosive strength
adaptable to different fitness levels
disadvantages of circuit training
used to focus on sport specific skills
what neural adaptations does strength training cause + their benefits (2)
- increased recruitment of motor units & fast twitch muscle fibers: increases force of contraction & improves coordination of recruitment of motor units during movements
- decrease inhibition of stretch reflex: increased force of contraction from agonist muscle
increased speed, strength and power output
what adaptations to muscles/ connective tissue does strength training cause (5)
- muscle hypertrophy: increases force of contraction - maximum and explosive training increase FG in size
- muscle hyperplasia: strength endurance training will increase size of FOG
- increased number & size on contractile proteins and myofibrils: increased force of contract, increased number of actin, myosin filaments, increased number of myofibrils, increased protein synthesis
- increased ligament and tendon strength: increased joint stability which decreases risk of injury
- increased bone density and mass: increased absorption of calcium therefore reduced risk of osteoporosis (brittle bones)
what adaptations to the metabolic function does strength training cause
- increased ATP, phosphocreatine & glycogen stores: increased capacity for lactic acid, increased energy for speed & power activities
- increased enzyme activity: increased efficiency of anaerobic energy production, increased activity of ATPase, creatine kinase & glkycolyrtic enzymes, decreases onset of fatigue
- increased buffering capacity: increased tolerance & removal of Lactic acid
- increased muscle mass: improved body composition
