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Applied physiology > Training > Flashcards

Training Flashcards

1
Q

Specificity

A

specific muscles involved
specific energy systems that are utilized

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2
Q

Overload

A

increased capacity of a system in response to training above the level which it is accustomed
too much leads to overtraining or overreaching

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3
Q

Rest

A

important to manage recovery time to optimise adaptive response and avoid overtraining

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4
Q

Reversibility

A

training effect quickly lost

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5
Q

Aerobic energy system

A

aerobic metabolism

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6
Q

Anaerobic energy system

A

ATP-PC system
glycolysis

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7
Q

When are training improvements greater?

A

individuals with lower initial fitness

individualized training programmes

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8
Q

Influence of genetics

A

play role in how individual responds to training
anaerobic capacity more gentically determined
fast twitch fibres (type IIx)

determine VO2max

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9
Q

Elements contributing to aerobic performace

A

•A high VO2max
•Superior exercise economy/efficiency
•A high lactate threshold and critical power

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10
Q

Low responders training induced changes in VO2max

A

Possess a relatively low untrained VO2 max

Often exhibit limited exercise training response as VO2max improves by 5% or less

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11
Q

High responders training induced changes in VO2max

A

Individuals with the ideal genetic makeup required for champion endurance athletes

Possess a relatively high untrained VO2max

Often increase VO2max by 50% with training

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12
Q

Warm-up

A

increase cardiac output and blood flow to skeletal muscle
increase muscle temp and enzyme activity
can reduce risk of exercise-induced muscle injury

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13
Q

Cool down

A

return blood pooled in muscles to central circulation

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14
Q

3 training methods to improve aerobic power

A

interval training
long, slow duration
high-intensity, continuous exercise

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15
Q

Training is designed to improve

A

VO2max
lactate threshold
running economy

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16
Q

Peak running velocity

A

highest speed that can be maintained for 5+ seconds

inversely correlated to endurance race finish times

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17
Q

HIIT

A

repeated high intensity exercise bout separated by brief recovery periods
ratio work:rest

work interval
rest interval
sets and reps

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18
Q

Training outcome HIIT

A

improved VO2 max
running economy
lactate threshold

increases mitochondrial volume

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19
Q

Long slow distance

A

training duration greater than event duration
improvements based on volume of training
targets aerobic base

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20
Q

High-intensity continuous exercise

A

increase VO2max and lactate threshold
above lactate threshold/80-100% VO2max
monitor using HR

21
Q

Monitor exercise intensity using

A

% HR max

22
Q

Injuries due to

A

overtraining
short-term high-intensity exercise
prolonged low-intensity exercise
= increase 10%

strength/felxibility imbalance
footwear
poor running surface
disease (arthritis)

23
Q

Training to improve anaerobic power

A

ATP-PC system - e.g., 30m sprint short work (5-10s) longer rest
glycolytic system - short work (20-60s)

24
Q

Isometric/static strength training

A

application of force without joint movement

25
Q

Dynamic/isotonic strength training

A

variable resistance exercise

26
Q

Isokinetic strength training

A

exertion of force at constant speed

27
Q

Strength training adaptation

A

increased muscle force production
increased muscle mass

28
Q

Hypertrophy

A

increased muscle fibre diameter

29
Q

Hyperplasia

A

increased number of muscle fibres

30
Q

Resistance-training programmes

A

intensity - %1RM
volume - sets/reps

31
Q

Strength

A

ability to exert force in order to overcoming resistance

32
Q

Power

A

ability to exert force with respect to time
rate at which force can be applied

33
Q

Strength-training principles

A

progressive overload = improve strength
intensity
less sets more reps
frequency
specificty

34
Q

Sex difference strength training

A

untrained males greater absolute strength than untrained females
strength/cross-sectional area of muscle similar
no difference response to short-term strength training

men = hypertrophy = high testosterone

35
Q

Combined strength and endurance training programme

A

limit strength gains vs strength training alone

training state
volume/frequency
way methods integrated - perform on alternate days

36
Q

Carb muscle adaptations

A

low muscle glycogen = promote increased protein synthesis/mitochondria formation higher activation PGC-1a

restrict diet = fatigue/limit training
train twice per day

37
Q

Protein muscle adaptation

A

increase rate of protein sysnthesis post-training
important for endurance/resistance training

38
Q

Antioxidant supplements

A

prevent damage and fatigue induced from free radical production
high doses = block adaptations

39
Q

DOMS

A

24-48 hours after strenuous exercise
microscopic tears in muscle fibre or connective tissue
cellular degradation/inflammatory response
eccentric exercise cause more damage than concentric

treatment = rest, ice, compression, elevation (RICE) aspirin/ibuprofen

40
Q

DOMS steps

A

structural damage to muscle fibres
membrane damage
calcium leaks out of sarcoplasmic reticulum
protease activation = breakdown cellular proteins
inflammatory response
edema/pain

41
Q

Static stretching

A

continuously hold stretch position
hold 10-60s repeat
less chance injury/soreness
less muscle spindle activity

improve flexibility

42
Q

Dynamic stretching

A

ballistic stretching movements

43
Q

PNF

A

proprioceptive neuromuscular facilitaion

static stretch with isometric contraction of muscle
contraction stimulates golgi tendon organs
requires training partner

44
Q

Tapering

A

short-term reduction in training load prior to comp
improve strength/edurance events
allow muscle resynthesize glycogen and heal from training-induced damage

45
Q

Macrocycle

A

entrire season/year

46
Q

Mesocycle

A

2-6 weeks
target specific training goals

47
Q

Microcycle

A

~7 days
focus block of training
prep for matchday or comp

48
Q

Training mistakes

A

overtraining
undertraining
performing non-specific exercises
lack long-term training plan
failure to taper before performance

49
Q

Symptoms overtraining

A

decrease performance
loss body weight
chronic fatigue
increased number infections
psychological staleness
elevated HR and blood lactate levels duirng exercise

Applied physiology (24 decks)

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