Principles Of Training Flashcards
what is over-reaching
Over-reaching is where the body is intentionally overworked in order to adapt and improve. There is usually a short decrease in performance (days-weeks0 before an expected increase in performance.
What is fitness?
The level of adaptation to the stressor of a given lifestyle
How should someone start exercising that has not exercised for a long time ?
Review diet and weight loss, reduce carbs
Then improve joint mobility
Then improve the oxygen transporting system
Then move to muscle tone
Eg low impact exercise eg cycling
What is specificity when applied to training ?
Adaptation to a specific stressor and the effect of that stressor is specific to the individual
What is overload?
Progressing the adaptation status of a physical characteristic requires progressive challenge eg raising resistance, duration or speed
What is reversibility ?
When intensity of exercise is reduced, the degree of adaptation previously brought about will gradually weaken. Adaptations brought about quickly will be lost quickly and vice versa for long term changes
What are the three levels of effect of training ?
1.Immediate- the body’s reactions eg raised HR, sweating, increased blood lactate- catabolic effects
2.Residual- recovery and preparation. Recovery=Raised general metabolism for some time after exercise. Waste products of energy expenditure removed, stress related effects eliminated.
Preparation= the body prepares so it is not stressed so much by the stimulus next time
3.cumulative - the body’s progressive adaptation through the preparation response.
What is a good starting point for all exercise programmes ?
Low intensity, general all round aerobic activity to prepare a foundation for developing a programme. Should focus on postural muscles
Why do people sometimes get fat after finishing serious exercise regimes?
Appetite stays high but energy expenditure Is lower
What is strength?
The ability to exert force with no time constraints
What is power?
The ability to express force in the shortest amount of time
Can be strength dominated - high force against resistance eg shot put
Speed dominated - production of high force at high speed with restricted resistance eg swinging a golf club
What is eccentric movement?
Resisting moving a body part
What is isometric muscle action?
Stabilising or fixating a body part
What factors in the body govern strength training ?
Neuromuscular, muscular, biochemical, structural and biomechanical factors. They are all highly interdependent.
What is the initial adaptation to strength training?
It is neural- increased firing rate, motor unit recruitment and improved motor unit synchronisation. The body learns to engage the appropriate muscles to produce the desired movement and stabilisers to reduce and produce force.
What factors increase intramuscular coordination?
Less golgi tendon organ inhibition
Decreased antagonistic inhibition
Increased dynamic joint stability
Increased neuromuscular control
What variables can be changed to ensure a continued adaptive response ?
Increase volume, intensity
Change frequency
Change composition of the workout
Increase difficulty
What are the functional strength training concepts ?
Train core before extremities- the core is the relay center of the body
Train bodyweight before external resistance
Train strength before strength resistance-
What factors cause loss of strength as we age?
Loss of cross sectional area of muscles
Loss of muscle fibres- primarily type 2
Decreased ability of the nervous system to recruit muscle fibres
Which movements should be focused on in elderly people?
‘Anti gravity’ muscles and deceleration movements.
How do number of reps relate to muscle hypertrophy or increased neural control?
High reps = hypertrophy
Low reps= increased strength through neural control
How long does it take for CrP stores and muscle pH to return to normal in anaerobic training?
4-6 minutes
What is the continuous method of endurance training ?
Uninterrupted sub maximal exercise, HR us maintained between 130 and 160bpm. Improvements in both anaerobic threshold and VO2 max are likely to occur. Improvements will be faster for those who were unfit to begin with.
What is the alternating pace method for improving endurance ?
Long duration running with successive stretches alternating above and below the anaerobic threshold. Exercising above the anaerobic threshold is effective at raising the anaerobic threshold and VO2 max.
What is the fartlek method of endurance training?
Running with varying intensity according to the requirements of the athletes and the terrain, is similar to the alternating pace method
What is interval training ?
An extremely effective method for improving aerobic endurance- fast then slow intervals. Intensity sufficient to raise HR to approx 180 bpm then jog
Produces adaptation both at the cardiovascular system and at the muscle. Improves aerobic capacity
What is speed endurance training ?
Increases ability to produce high quality performance despite reduced CrP and acidosis in the muscle. Involves increasing number of repetitions with increasing intensity and shorter recovery. Seeks to maintain quality and maintain number of repetitions.
What is strength endurance training ?
To develop the ability to apply force when acidosis in muscles in resulting in fatigue and weakness. Quality demands are reduced but recovery periods are very strict. These improve the ability to keep going when lactate is high
How does training affect our cardiovascular system?
Increase in plasma volume and red cell mass leasing to increased oxygen delivery
The heart has some increase in size and adapts, leading to increased stroke volumes- increased ventricular compliance causing faster filling during diastole, larger end diastolic volumes, improved ventricular contractility.
There is also increased capillary density within the myocardium resulting in improved perfusion og cardiac muscle.
What effect does training have on fuel utilisation?
Use of fatty acids increases with increasing levels of work and glycogen use Decreases.
What is deconditioning ? What physiological processes drive it and what effect does it have on exercise?
Deconditioning is the decrease in aerobic conditioning and muscular strength that occurs with immobilisation. 20 days of bed rest can lead to a decrease in VO2 max by almost 30%!
This is led by reduction in stroke volume which causes a higher heart rate at any given work load. Immobilisation also causes muscle atrophy.
If a weight causes a muscle to fatigue in 8 or fewer repetitions what percentage of 1RM is the individual likely to be working?
80%
If a weight causes a muscle to fatigue in 8-15 reps what percentage of 1RM is the individual likely to be working?
65%
What percentage of 1RM is recommended for strength training for unfit individuals ?
50% 1RM@ 12-15 reps 2-3 times a week, involving 8-10 major muscle groups. When the reps exceeds 15 the training adaptations are likely metabolic endurance rather than strength.
