training

Question 1

what are the principles of training?

Answer 1

moderation, reversibility, specificity, progression, overload ( FITT principle), variance.

Question 2

what are the 3 cycles?

Answer 2

micro – short term, 1-3 weeks
meso – mid term, usually maintain fitness
macro – long term, usually yearly

Question 3

what are the 4 phases?

Answer 3

preparatory phase 1
preparatory phase 2

competitive phase 1
competitive phase 2

Question 4

what is tapering?

Answer 4

maintaining intensity but decreasing but decreasing volume of training by 1/3 to prepare fort competition

Question 5

what does vo2 max determine?

Answer 5

endurance performance (ml/kg/min)

Question 6

what does vo2 max depend on?

Answer 6

how effectively you inspire/ expire effectiveness of o2 transport.

Question 7

what affects vo2 max?

Answer 7

training, physiological, gender, age

Question 8

what are the physiological adaptation of aerobic capacity?

Answer 8

strong respiratory muscles; cardiac hypertrophy - increase rbc count + blood volume; increase slow oxidative fibres; increase concentration of oxidative enzymes.

Question 9

what are the 4 types of flexibility?

Answer 9

passive, static, active, dynamic.

Question 10

what factors affect flexibility?

Answer 10

type of joint, length of surrounding connective tissues, gender

Question 11

what is goniometry?

Answer 11

it measures range of motion, measures difference in joint angle.

Question 12

what is static stretching?

Answer 12

lengthening the ligaments to a point if resistance

Question 13

what is active stretching?

Answer 13

stretching without an external force.

Question 14

what is passive stretching?

Answer 14

stretching with an external force.

Question 15

what is ballistic stretching?

Answer 15

swinging or bouncing movements

Question 16

what is isometric stretching?

Answer 16

contracting with no movement

Question 17

what is dynamic stretching?

Answer 17

stretching with a full range of movement under control

Question 18

what is proprioceptive neuromuscular facilitation?

Answer 18

stretching to desensitise the stretch reflex, whereby a performer completes a static passive stretch, isometrically contracts the agonist, relaxes and then stretches further.

Question 19

what does flexibility training do?

Answer 19

increase elasticity, increase joint resting length, increase bodies ability to produce fast + powerful contraction

Question 20

what are the different types of strength?

Answer 20

dynamic - takes long period of time
static - muscle length stays the same
explosive/elastic - burst of maximal effort
strength endurance - withstanding fatigue

Question 21

what affects strength?

Answer 21

muscle fibre type (fast twitch best); cross sectional area (higher csa = increased strength); age (peak= 20-23); gender ( males usually stronger)

Question 22

what are the types of strength tests?

Answer 22

grip test dynamotor; one rep max; vertical jump test; press up/ sit up test

Question 23

what are the types of strength training methods?

Answer 23

weight training; plyometrics; circuit training.

Question 24

what are the physiological adaptations of strength training?

Answer 24

muscular hypertrophy/ increase strength of tendons

Question 25

what are the neural adaptations of strength training?

Answer 25

increase recruitments of motor units.

Question 26

what are the metabolic adaptations of strength training?

Answer 26

an increase production of ATP, increase phosphocreatine and glycogen stores.