training methods

Question 1

circuit training

Answer 1

performed using range of activities

Question 2

stretch reflex

Answer 2

muscle spindles protect the muscle from injury
detect how fast and far being stretched
when activated, muscle spindle relay this information
stretch reflex causes muscles to contract to prevent overstretching the muscle
when the muscle is under tension during contraction, the Golgi tendon organs sense how much tension
when tension gets too high, Golgi tendon organ activated causes muscle to relax

Question 3

PNF

Answer 3

type of advanced stretching
passive stretch until point of maximum stretch detected by muscle spindles preventing further stetch
causing stretch reflex
voluntary contraction this is detected by the Golgi tendon organs causing muscle to relax
the muscle can now be stretched further
this autogenic inhibition

Question 4

PNF

Answer 4

type of advanced stretching
passive stretch until point of maximum stretch detected by muscle spindles preventing further stetch
causing stretch reflex
voluntary contraction this is detected by the Golgi tendon organs causing muscle to relax
the muscle can now be stretched further
this autogenic inhibition

Question 5

adv of PNF

Answer 5

-increase range of movement of a joint
makes movements smoother, efficient
-less resistance to movement so reduces injury

Question 6

dis of PNF

Answer 6

reduces power and speed
not appropriate specialist training method during warm up
-should not be done before comp as reduces speed

Question 7

altitude training

Answer 7

training at an altitude of 2000m or more above sea level to increase oxygen carrying capacity
initially, wide range of negative effects in body

Question 8

impact of altitude training/why do we do it

Answer 8

increased production of EPO leading to more RBC and increased concentration of HB
increased oxygen carrying capacity
increase in 02 delivery
lactate threshold will be reached delaying OBLA
most suited for marathon runners

Question 9

dis of Altitude training

Answer 9

initial negative effects
altitude sickness
expensive
because of environment, can not train as effectively
HB not fully saturated, results in lower 02 carrying capacity
reach lactate threshold sooner due to lower PP02 so training is less effective

Question 10

Plyometric training

Answer 10

explosive methods
high intensity explosive moments e,g hopping, bounding, jumping

Question 11

what is the amotrisation phase

Answer 11

time between the eccentric phase and concentric phase
try to make as short as possible, to maximise elastic energy to be utilised increasing speed and force of contraction

Question 12

adv of plyometric training

Answer 12

increase force and speed of contraction
increased density of type 2x fibres
specific to events and sport requiring jumping and explosive movements

Question 13

dis of plyometric training

Answer 13

high intensity and high impact means increased risk of injury
not suitable for injury rehabilitation