Training & Fitness Flashcards
List 4 benefits to fitness testing
Keep players motivated
Identify strengths and weaknesses
Create training plan or measure effectiveness of training
Identify talent
What are the 2 methods of testing
Field and laboratory
What are the 2 types of research
Valid and reliable
Define valid research
Accurately measures and activity specific
Define reliable research
Produces similar results if repeated
How is validity and reliability improved
by following test protocols and taking accurate measurements
Define lab research
Collecting data in a controlled environment
Advantage to lab research
High levels of internal validity as you are controlling variables so only measure the desired aspect.
Disadvantage to lab research
Expensive equipments and may need trained scientists
Give an example of human error still occurring in the lab
Contaminated blood samples
What does the VO2 max treadmill test test
aerobic capacity
What does the lactate threshold test test
Determine exactly where your anaerobic (lactate) threshold lies.
What does the Wingate 30sec cycle test test
anaerobic capacity
Define field based research
collecting data in the environment that stimulates the one in which the sport is played
Advantage to field based research
cheaper than lab based - more accessible
Disadvantage to field based research
Researcher has limited control of variables
What are the 3 lab tests
VO2 Max treadmill test
Lactate threshold test
Wingate 30 sec Cycle test
Define VO2 maX
Max amount of O2 you can uptake + utilise in 1 min per kg of bodyweight.
Can be used to measure aerobic fitness
What is the test protocol for the vo2 maX treadmill test
Athlete connected to gas analyser and HR monitor.
Treadmill speed is progressively ⬆️
Test continues until athlete reacher exhaustion - indicating max oxygen uptake is reached (aerobic limit)
Define lactate threshold
Point at which your body produces lactic acid faster than it can remove it.
Test protocol for lactate threshold test
Athlete performs at steady pace.
Exercise intensity is ⬆️ at 3 min intervals.
Blood sample is taken from finger at each stage.
Critical level = Lactate threshold.
Higher intensity reached = more the body has adapted to buffering lactic acid.
What does the Wingate 30 sec Cycle test test for
Anaerobic capacity
Test protocol for Wingate 30 sec cycle test
Cycle ergometer is set up w/ resistance in proportion to athlete’s body weight.
Athlete cycles at max effort for 30 secs
Number of revolutions pedalled every 5 secs is counted by computer.
Results show average power over 30 secs, peak power and the fatigue index.
What does the fatigue index show?
The difference between peak and low power over 30 secs.
Test protocol for the MSFT
Exact 20m distance marked on flat surface,
Shuttles 20m keeping in time with the ‘beeps’.
Beeps become progressively faster
Subjects continue to run to exhaustion
Level reached is compared to normative tables and a predicted VO2max value.
Test protocol for the Harvard step test
20 inch high bench
Metronome to step up and down at a rate of 30 steps per minute for 5 mins.
Number of heart beats are counted between 1 and 1.5 mins after completing test. - Used to calculate Fitness index.
Test protocol for 1 rep max
Select free weights for the specific muscle group
Weight is ⬆️ until failure.
Score is compared to normative data
How do you train for muscular endurance?
60% of 1 rep max
Define fartlek training
Training at various intensities at different distances often at different gradients.
Used to develop all energy systems.
Define plyometric training
Max intensity activity of relatively short period of time, usually no more than 10 sec with rest periods.
Involves exercises including 3 phases:
- Eccentric contraction
- Amortisation (quick change from up to down or left to right)
- Concentric contraction
Define mobility training
Involves stretching to improve range of movement.
What are the types of stretching in mobility training?
Active - Independent
Passive - External resistance provided
Ballistic - bouncing in and out of a stretched position (adv. performers only)
Define the PNF
Proprioceptive neuromuscular facilitation
Active & Passive partner stretching technique that overrides the protective stretch reflex.
What must coaches follow when designing a training program?
SPORV and FITT
What does SPORV and FITT stand for?
Specificity
Progression
Overload
Reversibility
Variance
Frequency
Intensity
Time
Type
Define specificity
Must be matched to the needs of the sporting activity, incl. aerobic thresholds and muscular groups.
Define progressive
Start slowly and gradually ⬆️ amount of exercise
Define Overload
Fitness can be improved by stressing body more than normal to cause adaptations
Define reversibility
Any adaptations from training will be lost when training is stopped or reduced
Define Variance
Keep training interesting
List 4 reasons to warm up
Reduces chance of injury
Speeds up nerve conduction
⬆️ Blood flow and oxygen delivery to working muscles
⬆️ concentration (mental prep)
What is the oxygen like at higher altitudes?
Partial pressure of oxygen is reduced.
Still 21% oxygen but atmosphere is thinner so less oxygen available.
How does body adapt to the lack of oxygen in altitude training?
Increases the production of RBCs by an increased secretion of the erythropoietin (E.P.O) hormone
Oxygen carrying capacity ⬆️
VO2 max ⬆️
Myoglobin levels ⬆️
Lactate buffering capability in muscle tissue ⬆️
How long do benefits from altitude training remain?
2-8 weeks after returning to sea level
What are the 3 methods of altitude training
Live high, train high
Live high, train low
Live high, train high/low
Negative to live high, train high as a method of altitude training
Difficult to keep intensity of training high due to fatigue
Explain live high, train low as a method of altitude training
Sleep high to cause adaptations and then train low to keep intensity of training Hugh and maintaining the neuromuscular adaptations (capillary and mitochondrial density)
Explain live high, train high / low as a method of altitude training
Carry out easy / moderate training at high altitude
Maintain high intensity of training by returning to low levels for hard workouts 1-3 times a week.
List examples of artificial altitude training
Altitude tents / chambers
High altitude houses
What are the two types of artificial altitude training
Intermittent hypoxic exposure - regular exposure to low O2 conditions
Intermittent hypoxic training - regular training in low O2 conditions
List 4 problems to altitude training
Variation in the benefits to different people
⬇️ in plasma volume = ⬆️ bloody viscosity
⬆️ in ventilatory response (breathing harder due to lack of available oxygen)
Can’t train as hard or recover as quickly
List 4 effects to training in extreme heat
⬆️ sweating = dehydration
⬆️ blood viscosity = blood flow ⬇️
Cardiovascular drift (gradual increase in HR over long duration exercise)
Reduced amount of nutrients to working tissues - fatigue
What are the adaptations from acclimatisation training in extreme heat
⬆️ sweat response
⬆️ blood volume and flow to skin
List 3 effects to training in extreme cold
⬆️ blood pressure
Muscular strength and endurance ⬇️
Blood flow to skin ⬇️ = vasoconstriction
What are the adaptations from acclimatisation training in extreme cold
Improved energy source usage - earlier fat breakdown
⬇️ blood pressure
Define periodisation
Organisation of training into phases so an optimal physiological and psychology peak can be reached
What are the 3 levels of periodisation
Macrocyle
Mesocycle
Micro cycle
Define macrocyle
Based on long term goals
Lasting 1-4 years
Split into 3 phases:
Preparation phase Competition phase Transition phase
Define the preparation phase
General conditioning
Competition specific program
Define the competition phase
Competition maintenance
Tapering
Define the transition phase
Rest and recovery
Explain the mesocycle
Medium term goals within the macrocyle
Usually 1-3 months
May have a component of fitness as focus
Explain the microcycle
Short term goals within the mesocycle
Usually lasts a few weeks
Involves a number of training sessions of different volumes and intensities
What does tapering and peaking include
Decrease in training volume
Maintaining training at competition intensity
How long will taper take to occur
1 or 2 weeks prior to competition
What 5 regions can the vertebral column be divided into?
Cervical
Thoracic
Lumbar
Sacrum
Coccyx
Define a spirometer trace
Piece of apparatus that measures the air capacity of the human lungs
Define tidal volume
Amount of air breathed in or out per breath
Define expiratory reserve volume
Max amount of air that can be forcibly expired after TV.
Define inspiratory reserve volume
Max amount of air that can be forcibly inspired after TV.
Define residual volume
Amount of air left in the lungs after a maximal expiration
Define vital capacity
Largest volume of air that can be forcibly expired after your deepest inspiration
Define minute ventilation
Volume of air moved into + out of lungs in 1 min + dictates CO2 elimination from alveoli.
Describe the principle of Progressive overload when planning a training programme
Start slowly + gradually ⬆️ amount of exercise
Fitness can only be improved by stressing the body more than normal to cause adaptations
Apply Progressive overload by ⬆️ Frequency, intensity + time.
