Specialised Training Flashcards
Discuss the suggestion that altitude training always improves performance in endurance events.
Involves training over 2000m above sea level usually for atleast 30 days
3 phases- acclimatisation, primary training, recovery
Partial pressure of oxygen is lower
Body produces more red blood cells so more oxygen can be tranported to the muscles
Increases tolerance to lactic acid
Altitude sickness
Benefits lost within a few days
Loss of fitness if unable to train
What do you understand by the term periodisation?
Dividing training into periods for specific purpose
Macro cycle- long term plan of single year
Mesocycle- monthly/weeks period of training on specific aspect
Microcycle- weekly/days training sessions
Explain how the role of the stretch receptors is adapted to allow PNF stretching
Hold stretch for a few seconds the muscle relaxed
Stretch to limit of movement and muscles contracted isometrically
Range of movement increased
Muscle spindles send impulses to the brain causing the stretch reflex.
Golgi tendon organs causing reflex relaxation of the muscle
Describe the method involved in PNF
Hold stretch for a few seconds Contract muscle group isometrically Relax muscle Stretch target muscles again (CRAC)
Describe and explain how lactate threshold varies as fitness improves.
Lactate threshold is when lactate begins accumulation in the blood
When fitter, lactate threshold is delays
Fitter athletes can tolerate higher levels of lactic and remove more quickly
Outline the relationship between v02 max and lactate gees hold
V02 max is the maximum amount of oxygen utilised
Lactate threshold is the point at which lactic acid starts to accumulate in the blood
The higher the v02 max, the more the delay in lactic acid build up
Trained athletes can exercise for longer periods at the same/ higher intensity compared to an untrained athletes
What are the effects of dehydration on an athlete and how does this affect performance?
Increase blood viscosity Reduce blood pressure Reduce cardiac output Unable to meet demands of exercise Decreased performance
Explain how thermoregulation is achieved by the body during exercise.
Thermoreceptors detect temperature change and sends a message to the hypothalamus in the medulla. This causes changes:
Vasodilation- blood vessels become wider
Radiation- heat lost by infrared Ray’s
Conduction- heat lost from skin to air
Convection- heat lost by air flowing over skin
Evaporation- heat lost from sweating
Explain the factors that contribute to a performers v02 max
Age- decreases with age
Higher percentage of fat decreases v02 max
Gender- men generally have about 20% higher v02 max
Genetics
Explain the effects that altitude has on elite performance
Increasing altitude mean decreasing percentage saturation of haemoglobin
Therefore less oxygen available for the muscles
Deteriorating performance in endurance event
No effects on anaerobic performance
How does PNF stretching work?
Muscle spindles activate when at limit of range of motion
Stretch reflex is initiated to prevent over stretching
Contract the muscle isometrically for 6-10 seconds
Golgi tendons activate and override the stretch reflex. It causes the muscles to relax and then increases range of motion.
What happens during plyometric training?
The muscle is stretched during the eccentric contraction
Muscle spindles detect the stretch and send a nerve impulse to the central nervous system
This initiates the stretch reflex to avoid injury
Concentric contraction is assisted by stretch reflex, increasing power.
