Training And Fitness Flashcards
Benefits of fitness testing
- strengths and weaknesses
- monitor progress
- create training plans
- keep motivated
- set goals
- identify talent
Two methods of testing
- laboratory testing
* field testing
VO2max Treadmill Test protocol
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.
Lactate Threshold Test Protocol
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.
Wingate 30sec Cycle Test Protocol
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.
NCF Multistage Fitness Test Protocol
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.
Harvard Step Test Protocol
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’.
Plank Test Protocol
Static Strength
Athlete in plank position.
Hold until exhaustion.
Time compared to normative data.
1 Rep Max Test Protocol
Measure dynamic strength
Start at achievable weight and attempt one full press
Weight increased until failure
Compare score to normative data
1 minute press up Test Protocol
Measures muscular endurance
Athlete does full press-ups and counts how many in one minute
Compare score to normative data
Sit and reach Test Protocol
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
Sprint tests Protocol
Measures speed
Set distance accurately measured
Athlete is timed running distance as fast as possible
Compare score to normative data
Vertical jump Test Protocol
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
Illinois Agility Test Protocol
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
Stork stand Test Protocol
Measures static balance
Athlete stands on right leg and puts sole of foot against side of left kneecap
Timed and compared to normative data
Weight Training
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
Continuous training
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)
Fartlek Training
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
Circuit training
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
Interval training
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
HIIT Training
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.
Plyometrics
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.
Mobility Training
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.
SPORV?
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
FITT Principle
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
Altitude training
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
3 types of altitude training
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.
Two types of artificial altitude training
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.
Problems with altitude training
- 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
Effects of extreme heat
- increased swearing=dehydration
- blood becomes more viscous
- blood flow decreases
- cardiovascular drift
- increased breathing rate=dehydration
- reduced nutrients to working tissues= fatigue
Adaptations from acclimatisation to extreme heat
- increased sweat response (earlier and more)
- increased blood volume- increased blood flow to skin
Effects of extreme cold
- increased breathing rate =dehydration
- increased blood pressure
- muscular strength and endurance decrease
- less blood flow to skin
Adaptations from acclimatisation to extreme cold
- improves energy source usage - earlier fat breakdown
- reduces blood pressure
Periodisation is …
The organisation of training into blocks or phases so that an optimal physiological and psychological peak can be reached.
3 levels of periodisation
1) Macrocycle (biggest)
2) Mesocycle
3) Microcycle (smallest)
The Macrocycle
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
The Mesocycle
Medium term goals within the macrocycle (1-3 months)
May have a component of fitness as the focus.
The microcycle
Short term goals within mesocycle (afew weeks)
Involves a number of training sessions of different volumes and intensities.
Tapering and Peaking
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.
