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EP > Training And Fitness > Flashcards

Training And Fitness Flashcards

1
Q

Benefits of fitness testing

A
  • strengths and weaknesses
  • monitor progress
  • create training plans
  • keep motivated
  • set goals
  • identify talent
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2
Q

Two methods of testing

A
  • laboratory testing

* field testing

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3
Q

VO2max Treadmill Test protocol

A

Tests VO2max

Gives good measure of aerobic capacity

Athlete connected to gas analyser and HR monitor.
Treadmill speed progressively increased.
Continues until athlete reaches exhaustion.

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4
Q

Lactate Threshold Test Protocol

A

Tests lactate threshold

Athlete starts at fair pace.
Exercise intensity increased at 3 min intervals.
Each time blood sample taken from finger or ear.
Blood lactate levels are measured.

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5
Q

Wingate 30sec Cycle Test Protocol

A

Measures anaerobic capacity

Cycle ergoneter set with resistance in proportion to athletes body weight.
Athlete cycles at max for 30 secs.
No. of revolutions every 5 secs recorded by computer.
From this get average power, peak power and fatigue index.

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6
Q

NCF Multistage Fitness Test Protocol

A

Predicts VO2max

20m marked out on flat surface.
Athlete runs 20m shuttles in time with beeps.
Becomes progressively faster.
Continue until exhaustion.
Compared to normative tables.
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7
Q

Harvard Step Test Protocol

A

Measures VO2max but is SUB-MAXIMAL

20inch(50.8cm) high bench.
Athlete steps up and down on platform at rate of 30 steps/minute for 5 mins.
Number of heart beats counted between 1-1.5 mins after test to calculate ‘fitness index’.

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8
Q

Plank Test Protocol

A

Static Strength

Athlete in plank position.
Hold until exhaustion.
Time compared to normative data.

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9
Q

1 Rep Max Test Protocol

A

Measure dynamic strength

Start at achievable weight and attempt one full press
Weight increased until failure
Compare score to normative data

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10
Q

1 minute press up Test Protocol

A

Measures muscular endurance

Athlete does full press-ups and counts how many in one minute
Compare score to normative data

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11
Q

Sit and reach Test Protocol

A

Measures flexibility

Use sit and reach box against wall
Athlete sits with feet(no shoes) flat against box with legs straight
Reach as far forward as possible and measurement taken from top of fingers
Best of 3 attempts and compare data

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12
Q

Sprint tests Protocol

A

Measures speed

Set distance accurately measured
Athlete is timed running distance as fast as possible
Compare score to normative data

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13
Q

Vertical jump Test Protocol

A

Measures power

Stand side on to wall and reach as far as possible and record.
Leap vertically upwards and measure height of fingertips and work out difference.
Best of 3 and compare to normative data

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14
Q

Illinois Agility Test Protocol

A

Measures agility

Illinois course set up
Athlete begins lying prone (on tummy)
On ‘go’ subject completes course as quick as possible.
Time compared to normative data

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15
Q

Stork stand Test Protocol

A

Measures static balance

Athlete stands on right leg and puts sole of foot against side of left kneecap
Timed and compared to normative data

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16
Q

Weight Training

A 
Used to improve strength.
Very intensity by:
•changing % of 1 rep max being lifted
•80-85% of 1RM = muscle bulk
•60% of 1RM = muscular endurance
17
Q

Continuous training

A

Used to improve aerobic capacity

Involves 20mins+ of low intensity, whole body exercise E.G. running, swimming

Vary intensity by:
•working at different HR training zone
•rate or perceived exertion (RPE scale)

18
Q

Fartlek Training

A

Used to improve aerobic capacity.
Blends continuous with interval by intermixing periods of fast and slow running.

Vary intensity by:
•altering time allocated to fast or slow sections

19
Q

Circuit training

A

Often used to develop muscular endurance

Involves a range of muscle groups or sport specific exercises carried out in stations.

Vary intensity by:
•changing time/amount of reps at each station

20
Q

Interval training

A

Used to improve aerobic capacity or power

Involves repeated periods of exercise followed by ‘rest/recovery’

Vary intensity by:
•changing recovery time or type of exercise

21
Q

HIIT Training

A

Develops muscular strength and anaerobic power.

Version of interval training.
Exercises are performed with high level of effort in short bursts with rest/recovery in between.

To vary intensity reduce rest time or increase weight.

22
Q

Plyometrics

A

Explosive exercise to increase power.

3 Phases:
•Eccentric pre-strength
•Amortisation (quick change from down to up or back to forwards)
•Concentric contraction

To change intensity increase sets/reps or reduce recovery time

As soon as fatigue limits amortisation, performer should rest.

23
Q

Mobility Training

A

Involves stretching to increase range of movement (flexibility)

Types of stretching:
Active->no external resistance
Passive->external resistance provided
Ballistic->bouncing in and out of stretched position

PNF:
Proprioceptive Neuromuscular Facilitation = Active/Passive partner stretching technique that overrides the protective stretch reflex.

24
Q

SPORV?

A

Specificity: same muscle groups as sporting activity

Progressive: gradually increase amount of exercise

Overload: fitness is only improved by stressing the body more than normal

Reversibility: adaptations will be lost when training stops

Variance: keep training interesting

25
Q

FITT Principle

A

Frequency: how often training takes place - enough to stress the body but enough rest to allow adaptations

Intensity: amount of effort which must be invested to an exercise

Time: how long each session is

Type: appropriate to relevant components of fitness

26
Q

Altitude training

A

Improves endurance. Less oxygen available therefor body adapts by producing RBC and haemoglobin.
Increase oxygen carrying capacity and VO2 max. Also increases myoglobin levels + lactate buffering capability in muscle tissue.
Benefits remain 2-8 weeks after

27
Q

3 types of altitude training

A

1) Live high, train high - difficult to maintain intensity due to fatigue
2) live high, train low - sleeping high causes adaptations but then can maintain intensity of training to keep neuromuscular changes
3) High, high/low - live high. Easy moderate sessions high. Maintain high intensity by doing hard workouts at low altitude.

28
Q

Two types of artificial altitude training

A

E.G. High altitude houses and altitude tents/chambers.

1) intermittent hypoxic exposure (IHE) -regular exposure to low oxygen conditions.
2) intermittent hypoxic training (IHT) - regular training in low oxygen conditions.

29
Q

Problems with altitude training

A
  • benefits variate between individuals
  • increased blood pressure= decreased plasma volume= increased blood viscosity
  • increased ventilatory response
  • can’t train as hard or recover as quickly
30
Q

Effects of extreme heat

A
  • increased swearing=dehydration
  • blood becomes more viscous
  • blood flow decreases
  • cardiovascular drift
  • increased breathing rate=dehydration
  • reduced nutrients to working tissues= fatigue
31
Q

Adaptations from acclimatisation to extreme heat

A
  • increased sweat response (earlier and more)

- increased blood volume- increased blood flow to skin

32
Q

Effects of extreme cold

A
  • increased breathing rate =dehydration
  • increased blood pressure
  • muscular strength and endurance decrease
  • less blood flow to skin
33
Q

Adaptations from acclimatisation to extreme cold

A
  • improves energy source usage - earlier fat breakdown

- reduces blood pressure

34
Q

Periodisation is …

A

The organisation of training into blocks or phases so that an optimal physiological and psychological peak can be reached.

35
Q

3 levels of periodisation

A

1) Macrocycle (biggest)
2) Mesocycle
3) Microcycle (smallest)

36
Q

The Macrocycle

A 
Overall plan based on long term goals 
1)preparation phase - 
•general conditioning
•competition-specific preparation
2)Competition phase
•competition maintenance
•tapering
3)Transition phase
•recovery, rest and recharge
37
Q

The Mesocycle

A

Medium term goals within the macrocycle (1-3 months)

May have a component of fitness as the focus.

38
Q

The microcycle

A

Short term goals within mesocycle (afew weeks)

Involves a number of training sessions of different volumes and intensities.

39
Q

Tapering and Peaking

A

Tapering describes the manipulation of training volume and intensity to promote peak performance during competition.
Involves:
-decrease in training volume
-maintaining training at competition intensity

Coach must organise it so athlete peaks at point after training-induces fatigue but before reversibility.
Taper in the 1 or 2 weeks before a competition.

EP (10 decks)

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