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PE Y1 > preparation & training techniques > Flashcards

preparation & training techniques Flashcards

1
Q

how are training programmes designed

A
  • off the principles of training
  • to meet individual needs of performer specific to sport
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2
Q

what are the principles of training

A

specificity
progression
overload

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3
Q

what is the principle of training “specificity”

A

training should be relevant to the performer, their sport, their energy system predominantly used and muscle fibre type

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4
Q

what is the principle of training “progression”

A

training intensity should increase overtime to ensure the performers body is adapting

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5
Q

what is the principle of training “overload”

A

intensity of training needs to be high enough to force the body to adapt physiologically
- FIIT principle used to overload

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6
Q

what is the FITT principle

A

a principle used to achieve overload through training programmes

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7
Q

what are the four stages of the FITT principle

A

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

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8
Q

what is benefit of variance in training programmes

A

range of exercises prevent boredom, maintain motivation and prevent injury by not overusing the same joint

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9
Q

what is the benefit of training programmes being in moderation

A

the programme must be suitable for the performer to adapt to whilst remaining healthy, preventing burnout and ensuring adaption occurs

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10
Q

what is the point of reversibility in training programmes

A

the training must be maintained to prevent deterioration in performance

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11
Q

what is an acronym that can be used to remember the main parts of a training program

A

MR SOV

M - Moderation
R - Reversibility
S - Specificity
O - Overload
V - Variance

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12
Q

why must fitness test be carried out before designing a training program

A

to evaluate a performers current fitness ability

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13
Q

What is periodisation

A

division of training into specific blocks
- each block is known as a cycle and has a specific goal

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14
Q

what are the 3 aims of periodisation

A
  1. the performer reaches a physiological peak at the correct time
  2. they avoid injury and burnout
  3. training is structure to give realistic goals
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15
Q

How do macrocycles,mesocycles and microcycles work

A

A macrocycle is broken in mesocycles, which are broken into microcylces

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16
Q

what are macrocycles

A
  • long term training plan, usually over a year time span
  • aim is to achieve a long term goal
  • further broken in several mesocycles
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17
Q

what are mesocycles

A
  • 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
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18
Q

what are microcycle

A
  • 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
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19
Q

what are the 3 main season during a competitive year

A

prepatory
competitive
transition

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20
Q

what is the prepatory phase during a competitive year

A
  • 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

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21
Q

what is the competitive phase during a competitive year

A
  • 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

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22
Q

what is the transition phase during a competitive year

A
  • active rest and recuperation for athlete
  • low intensity aerobic work, treatments of injuries
  • training load gradually increases as athlete approaches prepatory phase
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23
Q

what is tapering

A

a process where athletes training stress is decreased to allow the body to recover & reduce fatigue

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24
Q

effects of tapering

A
  • 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
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25
Q

what are the three types of training

A

strength training
aerobic training
flexibility training

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26
Q

what is aerobic training

A

training used to increase an athletes aerobic capacity and endurance (maximal VO2)

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27
Q

what is aerobic capacity

A

the bodies ability to inspire, transport and utilize o2 to perform sustained periods of aerobic activity

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28
Q

What is VO2 Max

A

the maximum volume of oxygen inspired, transported and utilized per minutes during exhaustive exercise ( ml/kg/min)

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29
Q

what 4 things affect VO2 Max

A
  • physiological make up
  • age
  • gender
  • training
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30
Q

how does physiological makeup affect VO2 Max

A
  • 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)
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31
Q

how does age affect VO2 Max

A

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

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32
Q

how does gender affect VO2 Max

A

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
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33
Q

how does training affect VO2 Max

A

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
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34
Q

how to calculate maximal HR

A

220 - age

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35
Q

how to calculate training HR (karvonen principle)

A

resting HR + (HR max - resting HR)

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36
Q

what physiological adaptations does aerobic training cause

A

respiratory system
cardiovascular system
muscular-skeletal system

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37
Q

what physiological adaptation does aerobic training cause to the respiratory system & its benefits

A

stronger respiratory muscles - increased mechanisms of breathing ( increased maximal lung capacity and decrease respiratory fatigue)
increase SA of alveoli - increased gaseous exchange

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38
Q

what physiological adaptations does aerobic training case to the cardiovascular system + its benefits (5)

A

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

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39
Q

what physiological adaptations does aerobic training cause to the muscular-skeletal system + its benefits (8)

A

~ 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.

40
Q

what physiological adaptations does aerobic training cause to the metabolic system + its benefits (3)

A

~ 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

41
Q

what are the 4 methods used to evaluate aerobic capacity

A

lab direct gas analysis
Cooper 12 min run
queens college step test
NCF multi stage fitness test

42
Q

what is the lab direct gas analysis test for aerobic capacity

A

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

43
Q

advantages of the lab direct gas analysis test

A

accurate
reliable
gives direct measurements of VO2 Max
tests is performed during different exercise (field and lab)

44
Q

disadvantages of lab direct gas analysis test

A

maximal until exhaustion
cannot be used on elderly/ people w health conditions
access to specialist equipment/ facilities is required

45
Q

what is the 12 min Cooper run test for aerobic capacity testing

A

continuous running to achieve maximum distance within 12 minutes (usually on 400m track). At end total distance is recorded

46
Q

advantages of the 12 min copper run test

A

large groups can do it at the same time
subject can administer their own test
simple & cheap equipment needed
simple vo2 max calculation

47
Q

disadvantages of the 12 min Cooper run

A

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

48
Q

what is he queens college step test for aerobic capacity testing

A

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)

49
Q

advantages of the queen college step test

A

sub-maximal
simple and cheap equipment
HR easily monitored

50
Q

disadvantages of queens college step test

A

prediction of VO2 Max
HR recover is affected by prior food, exercise, and fluid intake
test is not sport specific

51
Q

what is the NCF multi-stage fitness test

A

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.

52
Q

advantages of NCF multistage fitness test

A

large groups can do the test at the same time
simple and cheap equipment required

53
Q

disadvantages of NCF multistage fitness test

A

prediction of vo2 max
maximal test to exhaustion which limits motivation
cannot be used go elderly/ people w health conditions
not sport specific

54
Q

what is continuous training

A

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

55
Q

what is the general intensity of continuous training

A

60-80% of HR max

56
Q

what is the duration of continuous training

A

20-80 mins

57
Q

what is HIIT training

A

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

58
Q

what are the 5 ways that HIIT can be manipulated to gain adaptations

A
  • duration of work interval
  • intensity of work interval
  • number of repetitions in a set
  • duration of the recovery interval
  • activity during recovery time
59
Q

what is the general intensity of HIIT

A

work : 80-95% of HR max
recovery : 40-50 % of HR max

60
Q

what is the duration of HIIT

A

work & recovery : 5 seconds - 8 mins

61
Q

what is strength

A

the ability of the body to apply a force
- dependent on neuromuscular system

62
Q

what are the 5 types of strength

A

static
dynamic
maximum
explosive
endurance

63
Q

what is static strength

A

when force is applied against resistance without any movement occurring (isometric muscle contraction)

64
Q

example of static strength

A

gymnast holding balance on rings

65
Q

what is dynamic strength

A

when force is applied against a resistance and the muscle changes in length eccentrically or concentrically resulting in movement

66
Q

example of dynamic strength

A

hop step and jump phase during the triple jump

67
Q

what is maximum strength

A

the ability to produce maximal amount of force in a single muscular contraction

68
Q

example of maximum strength

A

weightlifter doing deadlift

69
Q

what is explosive strength

A

the ability to produce maximal force in one or a series of rapid muscular contractions (stretch reflex mechanism)

70
Q

example of explosive strength

A

sprinter

71
Q

what is strength endurance

A

the ability to sustain repeated muscular contractions over a period of time withstanding fatigue

72
Q

example of strength endurance

A

swimming or rowing

73
Q

what factors affect strength training (8)

A

age
gender
muscle fibres
muscle cross sectional area
training
inactivity
muscle temperature
joint angle

74
Q

how does age affect stength

A

strength decreases overtime due to loss of elasticity in muscles

peaks at 16-23 (females)
peaks at 18-30 (males)

75
Q

how does gender affect strength

A

males have higher testosterone levels , higher muscle mass and higher cross sectional area of muscles

76
Q

how does muscle fibres affect strength

A

the greater the % of fast twitch muscle fibres, the greater the strength produced

77
Q

how does muscle cross sectional area affect strength

A

the larger the size of the muscle, the greater the force it generates therefore the greater the strength

78
Q

how does training affect strength

A

specific training can improve overall muscle strength such as weight training

79
Q

how does inactvity affect strength

A

muscle atrophy as muscle size decreases when inactive
could suffer loss in explosive strength

80
Q

how does muscle temp affect strength

A

causes increase in explosive strength
- increases enzyme activity
- increases speed of neural transmission
- increased elasticity

81
Q

how does angle joint affect strength

A

range of motion/ angle at a joint / length of muscle affects the strength that can be exerted

82
Q

what are the four strength training methods

A

weight training
strength training
multigym training
circuit training

83
Q

what is weight training

A

the use of free standing weights to increase muscle size and strength
often associated with maximum training

84
Q

advantages of weight training

A

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

85
Q

disadvantages of weight training

A

dangerous (spotter needed)

86
Q

what is multigym training

A

a fitness system that has multiple components designed to perform a wide range of exercises

87
Q

advantages of multigym training

A

each station has adjustable weights
space efficient

88
Q

disadvantages of multigym training

A

exercises can be very generic
not easily adaptable for specific movements

89
Q

what is plyometrics training

A

series of explosive exercises to improve the speed at which a muscle shortens
specific to explosive strength

90
Q

disadvantages of plyometric training

A

high risk of injury
must be carefully planned

91
Q

how does plyometrics affect stretch reflex

A

forces the reflex to adapt & recruit more motor units, allowing for greater reflex which results high speed muscular contraction

92
Q

what is circuit training

A

series of exercise stations arranged in a specific order to work alternate muscle group

93
Q

advantages of circuit training

A

can improve endurance
easily adaptable - can train aerobic capacity and explosive strength
adaptable to different fitness levels

94
Q

disadvantages of circuit training

A

used to focus on sport specific skills

95
Q

what neural adaptations does strength training cause + their benefits (2)

A
  • 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

96
Q

what adaptations to muscles/ connective tissue does strength training cause (5)

A
  • 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)
97
Q

what adaptations to the metabolic function does strength training cause

A
  • 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

PE Y1 (7 decks)

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