Training methods pe

Question 1

periodisation def

Answer 1

the organised division of training into specific blocks

Question 2

What is a macro-cycle

Answer 2

long-term training plan typically over a one year period
Broken down into several Meso-cycles

Question 3

What is a meso-cycle

Answer 3

mid term training plan over 4-16 weeks
aimed at a mid-term goal e.g maintaining general fitness at a transition phase
Broke dow into Micro-cycles

Question 4

What is a Micro cycle

Answer 4

short-term training plan over 1-3 weeks
short term goal e.g cut shot technique
Each cycle split up into varied sessions

Question 5

What does the preparatory phase include?

Answer 5

-general conditioning (before pre-season)
-progressive overload in pre season
-competition training takes over e.g practise games

Question 6

What does the competitive phase include?

Answer 6

-training load reduces-adequate rest days
-strategies, tactics and gameplay will be focus
-still need to maintain high intensity training
-‘tapering’ may be undertaken 2 weeks prior to performance

Question 7

What is the transition phase?

Answer 7

-active rest and recuperation
-low intensity aerobic work
-receive treatment for injuries

Question 8

What is tapering and what are the benefits?

Answer 8

tapering- maintaining the intensity but decreasing the volume of training by one third to prepare for comp
benefits- increased haemoglobin and red blood cell production improved Fast glycolytic muscle fibre recovery

Question 9

Aerobic capacity

Answer 9

the ability of the body to inspire, transport and utilise oxygen to perform sustained periods off aerobic activity

Question 10

VO2 max

Answer 10

Maximum volume of oxygen inspired, utilised and transported per minute during exhaustive exercise

Question 11

Factors affecting VO2 max

Answer 11

Physiological make-up-greater efficiency of all internal systems higher the vo2 max
Age- from early 20s vo2 max declines 1% per year
gender-females tend to have 15-30% lower Vo2 max
Training-Aerobic training increases Vo2 max by 10-20%

Question 12

What is the direct gas analysis

Answer 12

performer takes part in continuous exercise at progressive intensities to exhaustion.
Vo2 can be determined

Question 13

2 adv and dis adv of direct gas analysis

Answer 13

Direct measurement of VO2 max
Accurate, valid and reliable

Access to specialist equipment needed
cannot be used with elderly

Question 14

Cooper 12 minute run

Answer 14

Continuous running to achieve a maximum distance in 12 minutes
Simple calculation works out vo2 max

Question 15

2 adv and dis adv of Cooper 12 minute run

Answer 15

Large groups can take part
Subject can administer their own test

Prediction not a measurement of vo2 max
Not sport specific

Question 16

Queens college step test

Answer 16

subject performs continuous stepping on and off box 41.3cm high for 3 minutes. 24 steps min for me 22 for women
HR taken straight after

Question 17

2 adv and dis adv of Queens college step test

Answer 17

Sub-max test
simple and cheap equipment required

Prediction not measurement of vo2 max
Not sport specific

Question 18

Multi stage fitness test

Answer 18

Continuous 20m shuttle runs at progressive intensities to exhaustion

Question 19

2 adv and dias adv of multi stage fitness test

Answer 19

Large groups can do it
simple and cheap

prediction not measurement of vo2 max
testing to exhaustion can be limited by performer motivation

Question 20

What respiratory adaptations can be achieved in an aerobic training programme?

Answer 20

Stronger respiratory muscles
Increased SA of aveoli
increased maximal lung volume
decreased reparatory fatigue
Increased external gaseous exchange

Question 21

What cardiovascular adaptations after a aerobic training programme?

Answer 21

Cardiac hypertrophy- increased SV and CO due to increased filling capacity and force of ventricular contraction
Increased elasticity of walls
Increased blood plasma volume
increased number of red blood cells

Question 22

What music-skeltal adaptations occur after a aerobic training programme?

Answer 22

Slow oxidative muscle fibre hypertrophy
Increase in size and density of mitochondria
increased stores of myoglobin
increased strength of connective tissue
increased bone mineral density

Question 23

What is static strength?

Answer 23

force is applied against a resistance without movement occurring
e.g arabesque on the beam/ crucifix

Question 24

What is dynamic strength?

Answer 24

Force is applied against a resistance and a movement of muscles occur
e.g hop step skip in triple jump

Question 25

What is maximum strength?

Answer 25

the ability to produce a maximal amount of force in one single contraction
e.g push in a rugby scrum

Question 26

What is explosive strength?

Answer 26

ability to produce a maximal amount of force in one or a series of rapid contractions
e.g sprinting down the wing in rugby

Question 27

What is strength endurance?

Answer 27

the ability to sustain repeated muscular contractions over a period of time whilst withstanding fatigue
e.g rosin g

Question 28

4 factors that affect strength?

Answer 28

Cross-sectional area-greater cross sectional area of muscle greater the strength
Fibre- type greater % of fast glycolytic fibres greater strength over short period of time
Gender- males stronger than females due to higher muscle mass and cross section area
Age- peak strength in females is 16-25 and males 18-30