training Flashcards
what are the principles of training?
moderation, reversibility, specificity, progression, overload ( FITT principle), variance.
what are the 3 cycles?
micro – short term, 1-3 weeks
meso – mid term, usually maintain fitness
macro – long term, usually yearly
what are the 4 phases?
preparatory phase 1
preparatory phase 2
competitive phase 1
competitive phase 2
what is tapering?
maintaining intensity but decreasing but decreasing volume of training by 1/3 to prepare fort competition
what does vo2 max determine?
endurance performance (ml/kg/min)
what does vo2 max depend on?
how effectively you inspire/ expire effectiveness of o2 transport.
what affects vo2 max?
training, physiological, gender, age
what are the physiological adaptation of aerobic capacity?
strong respiratory muscles; cardiac hypertrophy - increase rbc count + blood volume; increase slow oxidative fibres; increase concentration of oxidative enzymes.
what are the 4 types of flexibility?
passive, static, active, dynamic.
what factors affect flexibility?
type of joint, length of surrounding connective tissues, gender
what is goniometry?
it measures range of motion, measures difference in joint angle.
what is static stretching?
lengthening the ligaments to a point if resistance
what is active stretching?
stretching without an external force.
what is passive stretching?
stretching with an external force.
what is ballistic stretching?
swinging or bouncing movements
what is isometric stretching?
contracting with no movement
what is dynamic stretching?
stretching with a full range of movement under control
what is proprioceptive neuromuscular facilitation?
stretching to desensitise the stretch reflex, whereby a performer completes a static passive stretch, isometrically contracts the agonist, relaxes and then stretches further.
what does flexibility training do?
increase elasticity, increase joint resting length, increase bodies ability to produce fast + powerful contraction
what are the different types of strength?
dynamic - takes long period of time
static - muscle length stays the same
explosive/elastic - burst of maximal effort
strength endurance - withstanding fatigue
what affects strength?
muscle fibre type (fast twitch best); cross sectional area (higher csa = increased strength); age (peak= 20-23); gender ( males usually stronger)
what are the types of strength tests?
grip test dynamotor; one rep max; vertical jump test; press up/ sit up test
what are the types of strength training methods?
weight training; plyometrics; circuit training.
what are the physiological adaptations of strength training?
muscular hypertrophy/ increase strength of tendons
what are the neural adaptations of strength training?
increase recruitments of motor units.
what are the metabolic adaptations of strength training?
an increase production of ATP, increase phosphocreatine and glycogen stores.
