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PE Paper 1 > preperation and training methods > Flashcards

preperation and training methods Flashcards

1
Q

Principles of training - SPOVMR ( Specificity)

A

training should be relevant and appropriate for the individual, sport, energy system , muscle fibre type and movement pattern

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2
Q

Principles of training - SPOVMR ( progression)

A

training demand should gradually increase over time to ensure the performer adapts and improves

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3
Q

Principles of training - SPOVMR ( overload)

A

training intensity should be above the performers comfort zone to place stress on body and cause adaptations

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4
Q

over load can be achieved by manipulating FITT principle :

A

Frequency - how many sessions per week
Intensity - how hard the sessions are
Time - how long the sessions, intervals and sets are
Type - method of training used

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5
Q

Principles of training - SPOVMR ( variance)

A

training includes a range of exercises and activities to prevent boredom

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6
Q

Principles of training - SPOVMR ( moderation)

A

training must be appropriate for the performer to adapt while maintaining a healthy and balanced lifestyle

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7
Q

Principles of training - SPOVMR ( reversibility)

A

training must be maintained to prevent deuteriation in performance

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8
Q

adaptation

A

a physiological change in response to training

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9
Q

3 things that should be included in a training programme -

A

test
warm up
cool down

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10
Q

periodisation

A

the organised division of training into blocks each with a goal and a time frame to ensure

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11
Q

3 aims of periodisation

A
  • ensure peak is achieved at correct time
  • they avoid injury and burnout
  • give realistic and achievable goals
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12
Q

Macro cycle

A

a long term training plan typically over one year.
Aims is a long term goal such as national championship

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13
Q

meso cycle

A

a mid term training plan , typically 6-14 weeks long where goal is achieve a mid term goal such as maintaining general fitness

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14
Q

micro cycle

A

a short term training plan , typically over 1-3 weeks , the aim is a short term goal such as a small specific skill

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15
Q

3 main seasons within a periodised year

A
  • preparatory
  • competitive
  • transition
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16
Q

preparatory phase -

A

the time of year when general, sports specific and skill based fitnessed is focused on

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17
Q

preparatory phase 1 -

A

during off season , general conditioning will be undertaken to develop a base

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18
Q

preparatory phase 2

A

during pre season , progressive overload is focus and the intensity of training is increased - sports specific training is essential

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19
Q

competitive phase

A

this is the time of the year to maintain the fitness developed in prep phase and to avoid injury and focus on strategies and tactics

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20
Q

competitive phase 3

A

training load reduces with periods of lower intensity and adequate rest days to maintain fitness but remain injury free

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21
Q

competitive phase 4

A

to achieve peak performance , tapering may be undergone

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22
Q

tapering

A

maintaining the intensity but decreasing the volume of training by one third to prepare for competition

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23
Q

transition phase

A

time of year for active rest.
low intensity aerobic work such as swimming or cycling

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24
Q

aerobic capacity

A

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

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25
Q

what is aerobic capacity dependent on

A

the efficiency of the respiratory ,CV and muscular systems
V02 max

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26
Q

v02 max

A

max volume of oxygen inspired, transported and utilised per minute during exhaustive exercise
meausured in ml/kg/min

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27
Q

factors affecting v02 max - physiological makeup effect on V02 max

A
  • ## the greater efficiency of the respiratory + CV system and muscle cells to inspire, transport and utilise 02 the higher V02 max.
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28
Q

factors affecting v02 max - physiological makeup - explanation

A
  • stronger respiratory muscles and large lungs can inspire more air
  • strong and large ventricle increase SV and blood flow
  • capillarisation increases surface area for gaseous exchange
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29
Q

factors affecting v02 max - age

A
  • from early 20s , v02 max declines 1% per year as elasticity in heart, blood tissue and walls reduce ability to inspire and transport 02
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30
Q

factors affecting v02 max - gender

A
  • females have a 15-30% lower v02 max than males as they have higher body fat % , smaller lungs and lower haemoglobin levels
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31
Q

factors affecting v02 max - training

A
  • aerobic training will increase v02 max by 10-20%
    as causes long term adaptations such as strength of respiratory muscles, levels haemoglobin , myoglobin and mitochondria
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32
Q

capillarisation

A

the formation and development of a network of capillaries to a part of the body

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33
Q

DGA

A

athlete performs continuous exercise at progressive intensities to exhaustion.
Expired air is captured by a mask and levels of c02 and 02 in expired or inspired air are measured

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34
Q

advantages of DGA

A
  • direct and objective measurement
  • accurate , valid and reliable to measure
  • can be specific to sport
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35
Q

disadvantages of DGA

A
  • maximal test to exhaustion
  • can’t be used with elderly
  • equipment is required
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36
Q

cooper 12 min run

A

athelete runs round a track for 12 mins and distance is measured and can be used to predict v02 max

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37
Q

advantages of 12 min cooper run

A
  • large groups can perform at same time
  • simple and cheap
  • published tables
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38
Q

disadvantages of 12 min cooper run

A
  • prediction of v02 max
  • affected by motivation
  • not sports specific
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39
Q

Queens college step test

A
  • athlete performs constant stepping on and stepping off a box for 3 mins at a constant pace
  • HR is calculated after to predict v02 max
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40
Q

Queens college step test advantages

A
  • sub maximal
  • simple and cheap
  • published table of values
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41
Q

Queens college step test disadvantages

A
  • prediction not a measurement
  • not sports specific
  • Hr can be affected by other factors
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42
Q

NCF multi stage fitness test

A
  • subject performs a continuous 20m shuttle run at progressive intensities to exhaustion
  • a level and number gives a V02 max prediction
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43
Q

NCF multi stage fitness test advantages

A
  • large groups can perform test at same time
  • simple and cheap
  • published tables
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44
Q

NCF multi stage fitness test disadvantages

A
  • prediction of V02 max
  • max test to exhaustion
  • not sports specific
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45
Q

why identifying the correct training zone is important

A

as it is essential to gain aerobic adaptations
- if intensity is too high the performer will fatigue quickly and make anaerobic adaptations
- if intensity is too low ,no adaptation will be made

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46
Q

HR training zones

A

based on age and training need.
the zone should meet the physiological benefit

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47
Q

5 HR training zones

A
  • basic endurance
  • target fat burning
  • aerobic zone
  • lactate threshold
  • max performance capacity
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48
Q

training methods to improve aerobic capacity - continuous training

A

steady state and low to moderate intensity of work for a prolonged period of time such as jogging
- 60-80% of HR
- 20-80 mins
- used by endurance athletes
- overuse can cause injury

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49
Q

training methods to improve aerobic capacity - HIIT

A

repeated bouts of high intensity work followed by varied recovery times.
- 80-95% of HR
- 5s - 8 min
- recovery is equal to work interval

50
Q

6 ways to adapt HIIT

A
  • duration of work interval
  • intensity of work interval
  • number of reps
  • number of sets
  • duration of recovery interval
  • activity during recovery interval
51
Q

HIIT - advantages and disadvantages

A
  • all sports can use
  • provides similar benefits in aerobic capacity but in a short period of time
  • not good for those with health issues
52
Q

structural respiratory adaptations to aerobic training

A
  • stronger respiratory muscles
  • increased surface area of alveoli
53
Q

4 overall respiratory adaptions to aerobic training

A
  • increased volume of 02 diffused into blood stream
  • decreased BF at rest and during sub max exercise
  • delay OBLA
  • alleviates asthma symptoms
54
Q

5 structural CV adaptations to aerobic training

A
  • cardiac hypertrophy
  • increased elasticity of arterial walls
  • increased blood volume
  • increased RBC
  • capillarisation surrounding alveoli
55
Q

5 overall CV adaptations to aerobic training

A
  • increased blood flow and 02 transport to muscle cells
  • decreased BP
  • delay OBLA
  • increase intensity and duration of perofrmance
  • lower risk of CHD and stroke
56
Q

8 structural musculo skeletal adaptations to aerobic training

A
  • SO muscle type hypertrophy
  • increased size and density of mitochondria
  • increased myoglobin stores
  • increased glycogen stores
  • FOG fibre become more aerobic
  • increased strength of connective tissue
  • increased thickness of articular cartilage
  • increased bone mineral density
57
Q

8 overall musculo skeletal adaptations of aerobic training

A
  • increased capacity of aerobic energy production
  • increased joint stability
  • makes it easier to exercise
  • delays OBLA
  • increases metabolic rate - reduces fat
  • decreased risk of injury
58
Q

3 metabolic structural adaptations of aerobic training

A
  • increased enzyme activity of aerobic enzymes
  • decreased fat mass
  • decreased insulin resistance
59
Q

overall metabolic adaptations of aerobic training

A
  • increased use of fuel and 02 for aerobic energy
  • increased metabolic rate
  • increased energy expenditure
60
Q

strength

A

ability of the body to apply a force

61
Q

neuromuscular system

A

the connection between muscles and the NS - is what strength is dependent on

62
Q

static strength

A

force is applied against a resistance without any movement occurring created by isometric muscle contraction ( plank)

63
Q

dynamic strength

A

force is applied against a resistance with movement meaning muscles change in length
(triple jump )

64
Q

maximum strength

A

the ability to produce a maximal amount of force in a singular muscular contraction
( 1 rep max)

65
Q

explosive strength

A

the ability to produce a maximal amount of force in one or a series of rapid muscular contractions
( jumping for a ball in netball )

66
Q

strength endurance

A

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

67
Q

factors affecting strength - cross sectional area

A

the greater the cross sectional area the greater the strength

68
Q

factors affecting strength - fibre type

A

greater % of FG and FOG fibres , the greater the strength over a short period of time as they have large motor neurons which produce more force

69
Q

factors affecting strength - gender

A

males have higher strength than women as they have higher muscle mass and cross sectional area due to testosterone

70
Q

factors affecting strength - age

A

peak in females 16-25
peak in males 18-30
after this it decreases with age as efficency of neuromuscular system declines

71
Q

maximal strength test - 1 rep max

A

athlete lifts the highest weight achievable in one reop

72
Q

maximal strength test - 1 rep max
advantages

A
  • direct objective meaurement
  • easy procedure
  • most muscle groups can be tested
73
Q

maximal strength test - 1 rep max disadvantages

A
  • difficult to isolate muscles
  • injury if technique is bad
74
Q

strength endurance test - abdominal curl test

A

athlete performs continious sit ups in time with a beat until exhaustion

75
Q

strength endurance test - abdominal curl test - advantages

A
  • large groups can do at same time
  • simple and cheap
  • valid and reliable
76
Q

strength endurance test - abdominal curl test disadvantages

A
  • injury due to repeated strain of lower back
  • effected by motivation
  • not sports speceific
77
Q

explosive strength test - vertical wall jump

A

performer jumps as high as they can vertically and touches the wall , measurment is taken from starting height to ending

78
Q

explosive strength test - vertical wall jump advantages

A
  • can be converted into power output
  • minimal equipment required
79
Q

explosive strength test - vertical wall jump disadvantages

A
  • only measures power in the legs
80
Q

maximal strength test - hand grip dynamometer

A
  • participant squeezes the dyanometer as hard as they can above their head and measurement is taken
81
Q

maximal strength test - hand grip dynamometer advantages

A

simple and objective measurement
inexpensive equipment
highly reliable

82
Q

maximal strength test - hand grip dynamometer disadvantage s

A
  • only measures forearm strength
  • not sports specific
83
Q

weight training

A

using free standing weights where you can alter the intensity and resistance

84
Q

positives and negatives of weight training

A
  • can be specific to a muscle group
  • can be flexible to the sport
  • can cause injury
  • spotter is required
85
Q

plyometric training

A

a series of explosive exercises such as hopping, bounding and jumping to improve the speed at which the muscle shortens

86
Q

effects of plyometrics

A

takes the muscle through a eccentric then a concentric conraction which makes the adaptation of more motor units being stimulated and initiating a stretch reflex

87
Q

circuit training

A

a series of exercise stations arranged in a specific order to usually alternate muscle groups

88
Q

structural neural adaptations to strength training

A
  • increased recruitment of FG and FOG fibres
  • decreases inhibition of stretch reflex
  • increase speed, strength and power output
89
Q

structural muscle and connective tissue adaptations to strength training

A
  • muscle hypertrophy
  • muscle hyperplasia
  • increase strength of tendons and ligaments
  • increase bone density
90
Q

structural metabolic adaptations to strength training

A
  • increased ATP/ Glycogen stores
  • increased enzyme activity
  • increased buffering capacity
  • increased anerobic threshold
91
Q

static flexibility

A

range of motion about a joint without reference to speed of movement

92
Q

dynamic flexibility

A

the range of motion about a joint with reference to speed of movement

93
Q

static active and static passive flexibility

A
  • active is achieved by the performer
  • passive is assisted by a partner or aid to move the joint
94
Q

factors affecting flexibility - type of joint

A

ball and socket joints have greater ROM than hinge joints

95
Q

factors affecting flexibility - length and elasticity of surrounding tissue

A
  • greater length and elasticity of surrounding muscles , tendons and ligaments the greater ROM
96
Q

factors affecting flexibility - gender

A

females are more flexible than males due to higher levels of oestrogen

97
Q

factors affecting flexibility - age

A

greatest in childhood and declines with age

98
Q

goniometer test

A

360 degree protractor that can be used to measure the ROM at any joint

99
Q

advantages and disadvantages of gonionmeter

A
  • any joint can be measured
  • objective measurement
  • training required for an accurate measurement
100
Q

sit and reach test

A

box is placed and the athlete has to sit down with their feet on it and reach as far forward as possible

101
Q

sit and reach test advantages and disadvantages

A
  • cheap and accesible equipment
  • only measures lower back flexibility
  • injury can occur if not warmed up
102
Q

static active stretching

A

joint is moved to a full stretch position by the performer with o assistance and held for 10-30s

103
Q

static passive stretching

A

joint is moved to beyond point of resistance with assiatnce and held for 10-30s

104
Q

isometric stretching

A

performer isometrically contracts the muscle while holding position for 7-20s with the use of assiatnce

105
Q

effect of isometric strethching

A

overcomes the stretch reflex and is a fast and effective way to develop flexibility and strength in a muscle

106
Q

negative of isometric stretching

A

very demanding so should be limited to once every 36 hours

107
Q

PNF stretching

A

performer completes a static passive stretch whilst isometrically contraction the agonist muscle then relaxes and stretches futher

108
Q

PNF advantages and disadvantages

A
  • shows the fastest gain in flexibility
  • aids muscle relaxation
  • may cause a decrease in speed and power output of the muscle
109
Q

ballistic stretching

A

swinging or bouncing movements used to create momentum and force the joint through extreme ROM

110
Q

dynamic stretching

A

taking a joint through its full ROM with control over entry and exit of stretch ( walking lunge)

111
Q

structural muscle and connective tissue adaptations to flexibility training

A
  • increased resting length of the muscle
  • increased elasticity of the muscle
  • increase ROM of a joint
  • decreased risk of injury
112
Q

CVD

A

term for all diseases of the heart and blood circulation that affects 7 million in the UK

113
Q

atherosclerosis

A

build up of plaque formed by fatty deposits on artery walls which narrows the lumen and hardens the artery walls causing increased BP

114
Q

CHD

A

atherosclerosis of coronary artery which supply heart with oxygenated blood limiting the hearts ability to respire

115
Q

Heart attack

A

if a piece of plaque breaks away from an arterial wall a clot may form which could block the coronary artery causing oxygen to the heart to be blocked off

116
Q

stroke

A

either due to blockage of the cerebral artery which sends oxygen to the brain ( ischaemic ) or a bleed on the brain ( haemorrhagic )

117
Q

impact of training on lifestyle diseases - CV

A
  • reduce level of blood lipids
  • prevent hardening and loss of elasticity in arterial walls
  • decrease blood viscosity
  • reduce risk of stroke by 27%
118
Q

asthma

A

constriction of bronchial airways and inflammation of mucus membranes which restrict airways and limit breathing

119
Q

COPD

A

umbrella term for several diseases of the lungs where airways become inflamed and narrowed

120
Q

permanent changes caused by COPD

A
  • thickening of bronchiole walls
  • increased mucus production
  • damage to alveoli
  • decrease in lung tissue elastcity
121
Q

impact of training on lifestyle diseases - respiratory

A
  • increase respiratory muscle strength
  • decrease BF which reduces onset of fatigue
  • maintain full use of lung tissue and elasticity

PE Paper 1 (8 decks)

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