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PE- exercise physiology > Training Methods > Flashcards

Training Methods Flashcards

1
Q

What does weight training improve

A

Static and dynamic strength
Power
Muscular endurance

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2
Q

How can you change the intensity of weight training

A

Increase % of 1 rep max
Adjusting number of reps and sets
Rest time in between sets

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3
Q

What does continuous training improve

A

Aerobic capacity

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4
Q

How can you change the intensity of continuous training

A

Working in different hr zones
Rate of perceived exertion

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5
Q

What is fartlek training and what does it improve

A

Improves aerobic capacity
Involves working at different speed/intensities

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6
Q

How can you change the intensity of Farlek training

A

Time allocated to certain sections
Intensity
Gradient

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7
Q

Why is fartleck suitable for a games player

A

Training replicates different demands within a game situation
Stresses energy systems replicating the particular demands of team sports

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8
Q

what does circuit training improve

A

Improves a range of fitness components

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9
Q

How can you change the intensity of circuit training

A

Time at each station
Reducing rest time between sets

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10
Q

What does interval training improve

A

Aerobic capacity
Speed
Power
Agility
Strength

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11
Q

How can you change the intensity of interval training

A

Intensity of work periods
Duration of work periods
Recovery time
Type of exercise

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12
Q

What is short interval training

A

To improve speed you will do shorter work periods but at higher intensities

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13
Q

What is longer interval training

A

To improve aerobic capacity the work and rest periods will be longer

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14
Q

What ones HITT stand of

A

High intensity interval training

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15
Q

What does HITT training improve

A

Muscular strength and endurance
anaerobic power
Speed
Aerobic capacity

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16
Q

How can you change the intensity of HITT

A

Duration of work periods
Intensities
Number of sets and reps
Recovery time
Type of exercise

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17
Q

What does plyometric training improve

A

Power
Muscular strength

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18
Q

What are the 3 stages of plyometric jumps

A
  1. Eccentric pre-stretch
  2. Amortisation (quick change from done to up or backwards to forwards)
  3. Concentric contraction
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19
Q

How can you change the intensity of plyometric training

A

Increasing sets and reps
Reducing rest/recovery

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20
Q

Types of flexibility training

A

Active- no external resistance
Passive- external resistance
Ballistic- bouncing in and out of stretching position
Static- body is held still
Dynamic- body is moving
PNF

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21
Q

What is PNF

A

Proprioceptive neuromuscular function

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22
Q

What is the process of PNF

A
  1. Partner assisted stretch
  2. 6-8 secs of isometric contractions against resistance (this activates the Golgi tendon organ which relax the muscle)
  3. Athlete relaxes
  4. The partner passive stretch to new limit so range of movement is increased
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23
Q

Advantages of weight training

A

Increases muscular strength
Endurance

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24
Q

Disadvantages of weight training

A

Free weights can lead to injury

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25
Q

Advantages of continuous training

A

Easy to do
No equipment

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26
Q

Disadvantages of continuous training

A

Boring

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27
Q

Advantages of fartlek training

A

A bit more interesting
No equipment

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28
Q

Disadvantages of fartlek training

A

Can be different to work at correct intensity

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29
Q

Advantages of circuit training

A

Can work a range of CoF at one time

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30
Q

Disadvantages of circuit training

A

Might not want to work on multiple CoF at one time

31
Q

Advantages of interval (HITT)

A

Quick
Speed and aerobic capacity increased
Quick aerobic gain compared to continuous

32
Q

Disadvantages of interval training (HITT)

A

No pain no gain approach which may lead to injury
Hard to get work/rest exactly right

33
Q

Advantages of plyometric training

A

Effective in increasing power

34
Q

Disadvantages of plyometric training

A

Initial level of strength needed otherwise injury may occur

35
Q

Advantages of mobility

A

Less likely to get injured
More range of motion
Increase power and speed

36
Q

Disadvantages of mobility

A

Ballistic stretching can cause injury if done by inexperienced athletes
Long time to do and gain benefits from

37
Q

What is periodisation

A

The organisation of training blocks or phases so that optimal physiological peak can be reached

38
Q

What are 3 levels of periodisation

A

Macrocycle
Mesocylce
Microcycle

39
Q

What is the macrocycle

A

Based on long term goals
Lasting 1-4 years

40
Q

What are the 3 phases of macrocycle

A

Preparation
Competition
Transition

41
Q

What does the preparation stage consist of

A

General conditioning
Competition - specific preparation

42
Q

What does the competition phase consist of

A

Competition maintenance
Tapering (1-2 weeks prior to comp)

43
Q

What does the transition phase consist of

A

Recovery
Rest

44
Q

What is the mesocycle

A

Medium term goals
Lasts 1-3 months
May have a component of fitness as the focus

45
Q

What is the microcycle

A

Short term goals
Lasts a few weeks
Involves a number of training sessions of different volumes and intensities

46
Q

What is tapering

A

The manipulation of training volume and intensity to promote peak performance during competition

47
Q

What does tapering involve

A

A decrease in training volume
Maintaining at competition intensity
Coaches responsibility to ensure athlete peaks at a point after training- fatigue but avoid reversibility
1-2 weeks prior to competition

48
Q

what is specificity

A

training must be specific/match the needs of the sporting activity and muscle groups

49
Q

what is progressive overload

A

start slowly and gradually increase amount of exercise
more stress on the body than normal to cause adaptations

50
Q

what is reversibility

A

any adaptations from training will be lost when training stops or is reduced
rest and recovery is vital

51
Q

what is variance

A

keep training interesting
variety and enjoyment are key

52
Q

what is frequency

A

how often do we train enough sessions to stress the body but enough rest to allow adaptations to take place

53
Q

what is intensity

A

the amount of effect or work that must be invested in a specific exercise workout

54
Q

what is time

A

how long each individual session should last

55
Q

what is type

A

training method and specific exercises appropriate to the relevant component of fitness

56
Q

what are the benefits of a warm up

A

reduces chance of injury
speeds up nerve conduction
increases efficiency of chemical reactions
increases blood flow/oxygen delivery to heart and muscles
reduces muscle tension
allow time to go over tactics
improves concentrations

57
Q

what are the benefits of cool down

A

speeds up removal of waste products
improves recovery time
reduces changes of delayed onset muscle soreness
maintains venous return
allow heart rate, body temp, adrenaline to resting levels

58
Q

what is altitude training

A

training high above sea level (2400m)

59
Q

what happens during altitude training

A

the partial pressure of oxygen is reduced so less oxygen is available as 21% is O2
the body adapts by producing more red blood cells and therefore haemoglobin this is caused by increasing the hormone erythropoietin (EPO)
this improves oxygen carrying capacity
also increases myoglobin and lactate buffering capacity in muscle tissue

60
Q

how long do the effects of altitude training last after returning to sea level

A

2-8 weeks

61
Q

what are the 3 methods of altitude training

A
  • live high train high
  • live high train low
  • live high, train high/low
62
Q

what is live high train high

A

when you are always at altitude and the most traditional method
but it is difficult to keep intensity high due to fatigue

63
Q

what is live high train low

A

sleep will cause adaptations due to altitude but train low to keep intensity high
keep neuromuscluar adaptations

64
Q

what is live high, train high/ low

A

live at high altitude
train at high altitude for moderate exercise but return to low for intense training

65
Q

what are 2 types of artificial altitude training

A

intermittent hypoxic exposure (IHE)
intermittent hypoxic training (IHT)

66
Q

what is intermittent hypoxic exposure (IHE)

A

regular exposure to low oxygen conditions

67
Q

what is intermittent hypoxic training (IHT)

A

regular training at low oxygen conditions

68
Q

problems with altitude training

A

variation in benefits for individuals
decrease in plasma volume, increased blood viscosity
increase ventilatory (breathing harder due to lack of oxygen)
athletes cant train as hard or recover as quick

69
Q

two types of acclimatisation training

A

extreme heat
extreme cold

70
Q

how does the body respond to acclimatisation training

A

if the bodies core temp goes above or below 37 degrees thermoregulation mechanisms are activated because information is sent to the hypothalamus which controls homeostasis

71
Q

adaptations of extreme heat

A

increases sweat response- sweat earlier in greater volume
increased blood volume- increased blood flow to skin

72
Q

disadvantages to extreme heat

A

increase sweating- dehydration
increase in blood viscosity
blood flow decreases
cardiovascular drift- gradual decrease the heart rate over long duration of exercise
increased breathing rate
reduced amounts of nutrients to body-fatigue

73
Q

adaptations from extreme cold

A

improved energy source usage- earlier fat breakdown
reduced blood pressure

74
Q

disadvantages of extreme cold

A

increased breathing rate- dehydration
blood pressure increases
muscular strength and muscular endurance
blood flow to skin decreases

PE- exercise physiology (3 decks)

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