Preperation and training methods Flashcards
Why do we need training programmes ?
Designed to meet the individual needs of a performer , specific to their sport.
Name the six principles of training ?
Specificity progression overload Reversibility Moderation Time and type
Define Specificity
Training that is relevant to the performer and their sport.
Define progression
Training intensity that gradually increases to ensure body adaption.
Define overload
Intensity of training needs to be high enough to force the body to adapt physiologically
Define Reversibility
Training needs to be maintained to prevent injury through overuse. Also stopping training you may loose adaptions
Define moderation
Training needs to be suitable for performer to adapt
FITT principle ?
Frequency
Intensity
Time
Type
What are the three aims to periodisation ?
Reach physiological peak
Avoid injury
Realistic Goals
What is a Macro - Cycle ?
Long term training plan over a 1 year period
Long term goal
Broken down into meso cycle
What is a Meso cycle ?
Mid term training programme 4-6 weeks
Mid term goal
Several micro cycles
What is a Micro cycle ?
1-3 weeks
Short term goal
split into individual sessions
What is aerobic capacity ?
The ability of the body to inspire , transport an utilise oxygen to perform sustained periods of aerobic activity
Three systems is aerobic capacity relies on ?
Respiratory system
Cardio-vascular system
Muscular system
What is V02 Max ?
Maximum volume of Oxygen transported and utilised per minute during exhaustive exercise
Factors affecting V02 max ?
Physiological make up
Age
Gender
Training
How does physiological make up affect V02 max ?
The greater the efficiency of the systems the higher the VO2 max
Stronger muscles means more respiring
Capillarization will increase
How does age effect V02 MAX ?
Early 20s VO2 max declines
1% per year
How does V02 max effect gender ?
Female = 15-30 % lower V02 max than males
Females have a higher body fat % than males and smaller lungs , SV and Cardiac output during maximal work
How does training effect VO2 MAX ?
Aerobic training will increase Vo2 max by 10-20 %
increased long term , increased respiratory cells
What is continuous training ?
Involves steady state - low to moderate intensity of work for prolonged period of time. Typical exercises involve large muscle groups , such as jogging. Swimming cycling etc.
What is high intensity training ?
Periods of working followed by periods of recovery
What training variables cause an overload and adaptions ?
Duration Intensity Number of reps Numbers of sets Duration of recovery
Adaptions to respiratory system due to Aerobic training ?
Strong respiratory Muscles - Increased Mechanics of breathing efficiency Which will increase Maximal lung volumes and decrease Respiratory fatigue
Increased surface area of Alveoli - Increased External gaseous exchange
This leads to Increased volume of oxygen diffused into the blood
Decreased frequency of breathing at rest and during sub maximal exercise
Makes it easier to perform exercise
Adaptions to the cardio-vascular system due to aerobic training ?
Cardiac hypertrophy - increased stroke volume at rest an during exercise and Cardiac output at rest
Increased elasticity of arterial walls - Increased efficiency of vascular shunt mechanism
Increased Vasoconstriction and dilation to redistribute Co
Decreased resting blood pressure and increased blood pressure regulation
Increased blood / Plasma volume - lower blood viscosity and aids blood flow and venas return
Increased number of cells / haemoglobin count - Increase in oxygen carrying capacity and increase gaseous exchange
Capillarization surrounding alveoli and muscle fibres- Increased surface area for blood flow
Increased gaseous exchange
Decreased distance for diffusion
Which leads to : Increased blood flow and oxygen transport to the muscle cell decreased blood pressure
Makes it easier to perform exercise reduces fatigue delays Obia nd increase intensity and duration of performance
Lower risk of coronary heart disease , hyper tension
What is a stroke ?
A blockage in a cerebral artery cutting off oxygenated blood flow to an area of the brain or a burst blood vessel within or on the surface of the brain
What is coronary heart disease ?
The narrowing of coronary arteries reducing oxygenated blood flow to the cardiac muscle
Adaptions to the musculo-skeletal system due to aerobic training ?
Slow oxidative muscle fibre hypertrophy - Increased potential for aerobic energy production
Increase in strength ,decreased energy cost, which delays fatigue
Increased stores of myoglobin - Increased storage and transport of oxygen to mitochondria
Increased of glycogen - Increased aerobic energy fuels and increased duration of performance
Fast oxidative gliotic fibres - Increased aerobic energy production
Increased strength of connective tissue - Tendons and ligaments strengthen and increase joint stability and decreases the risk of injury
Increased thickening of articular cartilage - Increased synovial fluid production
Increased bone mineral density - Increased calcium absorption and increase bone strengthen decrease injury
Which leads to : Increased aerobic capacity production
Easier to perform exercise and reduce fatigue
What is strength ?
The ability of the body to apply a force
Static strength ?
Force applied without movement eg Gymnast balanced on the rings
Dynamic strength ?
Force applied on a resistance and muscles change length eccentrically and concentrically eg hop and jump phase in triple jump
Maximum strength ?
Maximal amount of force in a singular contraction eg rugby scrum
Explosive strength ?
Produce maximal force in muscular contraction eg sprint down the wing in hockey
strength endurance?
Ability to repeat multiple contractions over a period of time eg rowing
Factors affecting strength ?
Cross sectional area - The greater the cross section area of the muscle , the greater the strength
Fibre type - The greater % of fast glycolytic and fast oxidative fibres, the greater the strength over a short period time
Gender - Males have higher strength than females due to higher muscle mass/cross section area.
Age- Peak strength for females: 16-25
Peak strength for males: 18-30
Strength development peaks at 20-30
Strength decreases with age
What is weight training ?
physical training that involves lifting weights.
What is multi gym training ?
A multi-gym is a home fitness system that has multiple components designed to perform a wide range of exercises.
What is plyometric training ?
Plyometrics, also known as “jump training” or “plyos”, are exercises in which muscles exert maximum force in short intervals of time, with the goal of increasing power (speed-strength). This training focuses on learning to move from a muscle extension to a contraction in a rapid or “explosive” manner, such as in specialized repeated jumping.
What is circuit training ?
Circuit training is a form of physical exercise that combines strength exercises, or weight training, with endurance exercises, or cardiovascular training. It can be used by a single person following an exercise routine or by a group of people who rotate among training stations. This type of routine works out the whole body in a single session.
What is a neural pathways ?
Collective of nerve fibres that connect the brain to different areas of the body. The pathways send communication through the nerve fibres to carry out movement
Structural adaption of the Neural pathways ?
Increased recruitment of motor units and FG and FOG fibre types - this will increase force of contraction and improved co-ordinated and stimulus
Decreased inhibition of the stretch reflex - Increased force of contraction from the agonist stimulation of motor units
Overall - Increased speed , strength and power output
Structural adaptions of the muscle connective tissue
Muscle hypertrophy and muscle hyperplasia -
Maximum and explosive training will increase the size of FG fibres nd strength endurance training will increase the size of FOG fibres
Increased number and size of contractile proteins and myofibrils - Increased number and thickness of actin myosin filaments and cross bridges , increased number of myofibrils , increased protein synthesis
Increased strength of tendons and ligaments - increased joint stability , decreased risk of injury
Increased bone density and mass - Increased absorption of calcium
Overall - Increased muscle mass
Increased speed and strength , power output
Increases the intensity of performance
Hypertrophic physique
Metabolic function structural adaptation ?
Increased ATP phosphocreatine and glycogen stores - Increased capacity for alactic energy production , increased energy for speed and power based activates
Increased enzyme activity - Increased efficiency of anaerobic energy production , increased activity of ATPase , creatine kinase and glycolytic enzymes , reduces the onset of fatigue
Increased buffering capacity - Increased tolerance and removal of lactic acid , delay onset of blood lactate accumulation and increase anaerobic threshold
Increased muscle mass - improved body composition , increased metabolic rate
Overall - Increased anaerobic threshold and delayed OBLA , which increases the intensity and duration of performance , increased metabolic rate , increasing energy expenditure and managing weight
Define muscle hypertrophy
Increased muscle cell size
Define Muscle hyperplasia
Increased number of muscle fibres
Define Actin-myosin filaments
Proteins which form the contractile units of skeletal muscle
Define ATP
Chemical energy stored as a high energy compound and used as the immediate source of energy for muscle contraction
Define flexibility
The range of motion about a joint
Define static flexibility
The range of motion about a joint without reference to speed of movement
Define dynamic flexibility
The range of motion about a joint with reference to speed of movement
Static active flexibility ?
Achieved by the performer completing a voluntary contraction to move a joint just beyond its point of resistance
Static passive flexibility ?
Is assisted by a partner or aid to move the joint just beyond its point of resistance
Dynamic flexibility ?
The range of motion about a joint with reference to speed movement. It reflects a joint’s muscles and connective tissues resistance to movement
Factors effecting flexibility ?
Type of joint - The size and shape of bones can aid or limit the range of motion
Length and elasticity of surrounding connective tissue - Greater the length the greater the distance before the stretch is initiated and greater the elasticity , the greater the motion possible at a joint
Gender - Females have a higher levels of oestrogen and relaxin , the hormones responsible for elasticity
age - Age related decline in flexibility is due to a loss of elasticity in the connective tissue
Active stretching ?
The performer themselves moves the joint into its stretched position without any external force or resistance. They will contract the agonist muscle to hold position and stretch the antagonist pair
Passive stretching ?
The performer moves the joint into its stretched position with assistance , the aid of a partner or apparatus to help move the joint just beyond the point of resistance.
Isometric stretching ?
Involves isometrically contracting the muscle while holding a stretched position. With use of assistance . a partner or apparatus , the performer will move into a static passive stretch and isometrically contract the muscle
Benefit of isometric stretching ?
Fast and effective way to develop increased static passive flexibility while decreasing the amount of pain associated with stretching routines.
Also develop strength in the ‘tensed muscles’ to increase static active flexibility
However has the risk of damaging tendons and connective tissues
Define proprioceptive neuromuscular facilitation
A stretching technique to desensitise the stretch reflex , whereby a performer completes a static stretch , isometrically contracts against the agonist , relaxes an stretches further
Three steps of PNF ?
Static . With assistance from a partner , a limb is moved just past the point of resistance and held
Contract - The agonist muscle isometrically contracts against the resistance
Relax- The muscle relaxes and the limb can be moved further into the stretch position
Define muscle spindles
Sensory receptors within the muscle that detect stretch and relay the information to the brain
What is ballistic stretching ?
Involves swinging and bouncing movements to create momentum to force the joint through its extreme range of motion. By bouncing into position , the lengthened muscles are used as a spring , which pulls the performer out of the stretched position
Benefit of ballistic stretching ?
Prepares the muscle and connective tissue for rapid movement and improve speed and power
However risk of injury
Dynamic stretching ?
Stretching technique which involves taking the joint through its full range of motion with control over the entry and exit of the stretch
Benefits of dynamic stretching ?
More controlled
less risk of injury
prepares connective tissue for dynamic movement
Adaptations to muscle and connective tissue due to flexibility training ?
Structural adaption
Increased resting length - muscle spindles adapt to the increased length reducing the stretch reflex stimulus
Increased elasticity - Decreased inhibition from the antagonist and increased stretch of the antagonist
Overall - Increased range of movement about a joint
Increased distance and efficiency for muscles to create force and speed
Decrease risk of injury
improved posture
What is CVD ?
All diseases of the heart and blood circulation
What is atherosclerosis ?
Fatty plaque development in the arterial walls narrowing the lumen and hardening walls
Effects of atherosclerosis ?
Reducing the ability to vasodilate and constrict to regulate blood pressure . Over time Chronic high blood pressure develops
What is coronary heart disease ?
Result of atherosclerosis of the coronary arteries. This reduces blood flow and oxygen and limits the cardiac muscles ability to respire
Define heart attack ?
A blockage in a coronary artery cutting off oxygenated blood flow to an area of cardiac muscle , cuts off oxygen supply
Stroke ?
Is caused by either a cerebral artery cut off the blood supply to the brain or a blood vessel bursting within the surface of the barin
Effects of training ? Heart
Reduce levels of blood of blood lipids and overall cholesterol and increase the proportion of HDL and LDL cholesterol
Prevent hardening and loss of elasticity in the arterial walls due to regular vasoconstriction and dilation
Decrease blood viscosity and the resistance to blood flow this will help prevent blood clots.
Increase coronary circulation and increase diameter and density
Decrease body fat and help manage weight
Increase blood flow and oxygen transportation to the muscle cells
reduce risk of stroke by 27 %
Define Chronic obstructive pulmonary disease ?
An umbrella term for one or more respiratory diseases severe asthma where persistent inflammation leads to permeant damage in the air ways and lungs
What is chronic obstructive pulmonary disease ? COPD
Over time the inflammation narrows the airways and thickens bronchioles , increased mucus damage to the alveoli and decrease lung elasticity
Effects of training ? Respiratory
Increase muscle strength , which decreases respiratory effort and alleviates asthma
Decrease resting and sub maximal frequency of breathing , reducing the onset of fatigue and making every tasks easier
Increase air flow and alleviate breathlessness , reducing the necessity of medication and enhancing quality of life
Maintain full use of lung tissue and elasticity , decreasing infection
Increase surface area of alveoli and pulmonary capillaries
