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P.E - E.P Yr 1 > Training & Fitness > Flashcards

Training & Fitness Flashcards

1
Q

List 4 benefits to fitness testing

A

Keep players motivated

Identify strengths and weaknesses

Create training plan or measure effectiveness of training

Identify talent

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2
Q

What are the 2 methods of testing

A

Field and laboratory

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3
Q

What are the 2 types of research

A

Valid and reliable

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4
Q

Define valid research

A

Accurately measures and activity specific

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5
Q

Define reliable research

A

Produces similar results if repeated

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6
Q

How is validity and reliability improved

A

by following test protocols and taking accurate measurements

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7
Q

Define lab research

A

Collecting data in a controlled environment

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8
Q

Advantage to lab research

A

High levels of internal validity as you are controlling variables so only measure the desired aspect.

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9
Q

Disadvantage to lab research

A

Expensive equipments and may need trained scientists

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10
Q

Give an example of human error still occurring in the lab

A

Contaminated blood samples

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11
Q

What does the VO2 max treadmill test test

A

aerobic capacity

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12
Q

What does the lactate threshold test test

A

Determine exactly where your anaerobic (lactate) threshold lies.

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13
Q

What does the Wingate 30sec cycle test test

A

anaerobic capacity

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14
Q

Define field based research

A

collecting data in the environment that stimulates the one in which the sport is played

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15
Q

Advantage to field based research

A

cheaper than lab based - more accessible

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16
Q

Disadvantage to field based research

A

Researcher has limited control of variables

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17
Q

What are the 3 lab tests

A

VO2 Max treadmill test

Lactate threshold test

Wingate 30 sec Cycle test

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18
Q

Define VO2 maX

A

Max amount of O2 you can uptake + utilise in 1 min per kg of bodyweight.

Can be used to measure aerobic fitness

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19
Q

What is the test protocol for the vo2 maX treadmill test

A

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)

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20
Q

Define lactate threshold

A

Point at which your body produces lactic acid faster than it can remove it.

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21
Q

Test protocol for lactate threshold test

A

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.

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22
Q

What does the Wingate 30 sec Cycle test test for

A

Anaerobic capacity

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23
Q

Test protocol for Wingate 30 sec cycle test

A

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.

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24
Q

What does the fatigue index show?

A

The difference between peak and low power over 30 secs.

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25
Q

Test protocol for the MSFT

A

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.

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26
Q

Test protocol for the Harvard step test

A

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.

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27
Q

Test protocol for 1 rep max

A

Select free weights for the specific muscle group

Weight is ⬆️ until failure.

Score is compared to normative data

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28
Q

How do you train for muscular endurance?

A

60% of 1 rep max

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29
Q

Define fartlek training

A

Training at various intensities at different distances often at different gradients.

Used to develop all energy systems.

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30
Q

Define plyometric training

A

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
31
Q

Define mobility training

A

Involves stretching to improve range of movement.

32
Q

What are the types of stretching in mobility training?

A

Active - Independent

Passive - External resistance provided

Ballistic - bouncing in and out of a stretched position (adv. performers only)

33
Q

Define the PNF

A

Proprioceptive neuromuscular facilitation

Active & Passive partner stretching technique that overrides the protective stretch reflex.

34
Q

What must coaches follow when designing a training program?

A

SPORV and FITT

35
Q

What does SPORV and FITT stand for?

A

Specificity

Progression

Overload

Reversibility

Variance

Frequency

Intensity

Time

Type

36
Q

Define specificity

A

Must be matched to the needs of the sporting activity, incl. aerobic thresholds and muscular groups.

37
Q

Define progressive

A

Start slowly and gradually ⬆️ amount of exercise

38
Q

Define Overload

A

Fitness can be improved by stressing body more than normal to cause adaptations

39
Q

Define reversibility

A

Any adaptations from training will be lost when training is stopped or reduced

40
Q

Define Variance

A

Keep training interesting

41
Q

List 4 reasons to warm up

A

Reduces chance of injury

Speeds up nerve conduction

⬆️ Blood flow and oxygen delivery to working muscles

⬆️ concentration (mental prep)

42
Q

What is the oxygen like at higher altitudes?

A

Partial pressure of oxygen is reduced.

Still 21% oxygen but atmosphere is thinner so less oxygen available.

43
Q

How does body adapt to the lack of oxygen in altitude training?

A

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 ⬆️

44
Q

How long do benefits from altitude training remain?

A

2-8 weeks after returning to sea level

45
Q

What are the 3 methods of altitude training

A

Live high, train high

Live high, train low

Live high, train high/low

46
Q

Negative to live high, train high as a method of altitude training

A

Difficult to keep intensity of training high due to fatigue

47
Q

Explain live high, train low as a method of altitude training

A

Sleep high to cause adaptations and then train low to keep intensity of training Hugh and maintaining the neuromuscular adaptations (capillary and mitochondrial density)

48
Q

Explain live high, train high / low as a method of altitude training

A

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.

49
Q

List examples of artificial altitude training

A

Altitude tents / chambers

High altitude houses

50
Q

What are the two types of artificial altitude training

A

Intermittent hypoxic exposure - regular exposure to low O2 conditions

Intermittent hypoxic training - regular training in low O2 conditions

51
Q

List 4 problems to altitude training

A

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

52
Q

List 4 effects to training in extreme heat

A

⬆️ sweating = dehydration

⬆️ blood viscosity = blood flow ⬇️

Cardiovascular drift (gradual increase in HR over long duration exercise)

Reduced amount of nutrients to working tissues - fatigue

53
Q

What are the adaptations from acclimatisation training in extreme heat

A

⬆️ sweat response

⬆️ blood volume and flow to skin

54
Q

List 3 effects to training in extreme cold

A

⬆️ blood pressure

Muscular strength and endurance ⬇️

Blood flow to skin ⬇️ = vasoconstriction

55
Q

What are the adaptations from acclimatisation training in extreme cold

A

Improved energy source usage - earlier fat breakdown

⬇️ blood pressure

56
Q

Define periodisation

A

Organisation of training into phases so an optimal physiological and psychology peak can be reached

57
Q

What are the 3 levels of periodisation

A

Macrocyle

Mesocycle

Micro cycle

58
Q

Define macrocyle

A

Based on long term goals

Lasting 1-4 years

Split into 3 phases:

   Preparation phase 
   Competition phase 
   Transition phase
59
Q

Define the preparation phase

A

General conditioning

Competition specific program

60
Q

Define the competition phase

A

Competition maintenance

Tapering

61
Q

Define the transition phase

A

Rest and recovery

62
Q

Explain the mesocycle

A

Medium term goals within the macrocyle

Usually 1-3 months

May have a component of fitness as focus

63
Q

Explain the microcycle

A

Short term goals within the mesocycle

Usually lasts a few weeks

Involves a number of training sessions of different volumes and intensities

64
Q

What does tapering and peaking include

A

Decrease in training volume

Maintaining training at competition intensity

65
Q

How long will taper take to occur

A

1 or 2 weeks prior to competition

66
Q

What 5 regions can the vertebral column be divided into?

A

Cervical

Thoracic

Lumbar

Sacrum

Coccyx

67
Q

Define a spirometer trace

A

Piece of apparatus that measures the air capacity of the human lungs

68
Q

Define tidal volume

A

Amount of air breathed in or out per breath

69
Q

Define expiratory reserve volume

A

Max amount of air that can be forcibly expired after TV.

70
Q

Define inspiratory reserve volume

A

Max amount of air that can be forcibly inspired after TV.

71
Q

Define residual volume

A

Amount of air left in the lungs after a maximal expiration

72
Q

Define vital capacity

A

Largest volume of air that can be forcibly expired after your deepest inspiration

73
Q

Define minute ventilation

A

Volume of air moved into + out of lungs in 1 min + dictates CO2 elimination from alveoli.

74
Q

Describe the principle of Progressive overload when planning a training programme

A

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.

P.E - E.P Yr 1 (10 decks)

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