U4AoS1 - What are the foundations of an effective training program? Flashcards
1
Q
What are the aerobic fitness components?
A
- Aerobic power
- Muscular Endurance
- Flexibility
2
Q
What is Aerobic Power?
A
The maximum rate of energy production from the aerobic energy system
3
Q
What does Aerobic Power rely on?
A
Ability of the cardiovascular and respiratory systems to supply oxygen and nutrients to the working muscles.
4
Q
What is Aerobic power also known as?
A
Aerobic capacity
cardiovascular/cardiorespiratory fitness
endurance
5
Q
Sporting examples of Aerobic Power
A
- Marathon
- Triathlon
- Cross Country Skiing
- Team sports
6
Q
What is the role of Aerobic Power in sports with high intensity efforts?
A
A greater aerobic power will enable an athlete to recover faster between high intensity efforts.
7
Q
Recognized Fitness Tests for Aerobic power
A
- 20m shuttle run
- yoyo test
- Coopers 12-minute run
- VO2 max test
- Harvard step test
8
Q
Training Methods for Aerobic Power
A
- Continuous
- Fartlek
- Long Interval
- Circuit
- HIIT
9
Q
Factors that affect Aerobic Power
A
- Oxidative enzymes
- Size and No. of Mitochondria
- Blood Volume
- Cardiac Output
- Blood Flow to working muscles
10
Q
How does Age affect Aerobic Power?
A
- Peaks in the mid 20s
- Decreases as age increases
11
Q
Why does Aerobic Power decrease with age?
A
- decreased lung elasticity
- decreased haemoglobin
- decreased muscle mass
12
Q
How does Sex affect aerobic power?
A
Males have a higher aerobic power than females due to their greater lung size therefore increased oxygen uptake
13
Q
How does Muscle Fiber Type affect Aerobic Power?
A
Greater % of aerobic slow twitch fibers increases aerobic power as they work aerobically.
14
Q
What is Muscular Endurance?
A
The ability of a muscle or group of muscles to sustain repeated contractions against resistance for an extended period of time.
15
Q
What sports use Muscular Endurance?
A
- Rowing
- Triathlon
- Arms/legs/abdominals in 200m swim
16
Q
What are the recognized fitness tests for Muscular Endurance?
A
- timed push up test
- 30 second sit up test
- flexed arm hang
- modified pull up test
17
Q
Training methods for muscular endurance
A
- Continuous
- Fartlek
- Long interval
- Circuit
- HIIT
- Resistance (weights) training
18
Q
How does sex affect muscular endurance?
A
Males have increased aerobic capacity and muscular strength, therefore endurance
19
Q
How does muscle fibre type affect muscular endurance
A
Greater percentage of slow twitch fibres will increase muscular endurance
20
Q
What is flexibility?
A
Capacity of a joint to move through full range of motion.
21
Q
What are some sporting examples of flexibility?
A
- gymnastics
- dancers
- rock climbers
- swimmers
All sports require a degree of flexibility
22
Q
What is static flexibility?
A
Range of motion of the joints under stationary conditions
23
Q
What is dynamic flexibility?
A
Ability of a joint to move through its full range of motion quickly and easily
24
Q
How is Flexibility to specific to activity?
A
- essential to all sports and training programs
- some sports require flexibility of more parts
25
Recognised fitness tests of flexibility
- sit and reach test
- shoulder and wrist elevation test
- trunk rotation test
- trunk and neck extension test
26
What should always be completed prior to flexibility training?
A thorough warm up
27
Training methods for flexibility
- static stretching
- dynamic flexibility-controlled movements
- Proprioceptive Neural Facilitation
- Ballistic Flexibility
28
Static Stretching
Safe and effective for developing gains in flexibility
29
Proprioceptive Neural Facilitation
Most effective way at increasing flexibility
30
Dynamic Flexibility Controlled Movements
- takes muscle and joint through full range of motion
- increases mobility
- conducted in warmup replicating actions of the game
31
Ballistic
- performed by only experienced athletes
- uses momentum/bouncing to take the body part beyond its normal range
32
What are the factors affecting Flexibility?
- joint structure
- soft tissue structures
- body and muscle temp
- age
- gender
33
How does Age affect flexibility
As age increases, flexibility decreases
34
How does Warm up affect flexibility?
Increases muscle temperature and structure within the joint
35
How does the length of the muscle at rest affect flexibility?
If muscles are shortened at rest, flexibility is limited
36
How does sex affect flexibility?
Hormonal differences mean that females are generally more flexible.
37
What are the anaerobic fitness components?
- Agility
- Anaerobic Capacity
- Muscular power/strength
- speed
38
What is agility?
Combines speed with flexibility and dynamic balance, allowing the performer to change direction with speed and control.
39
What sports is agility important in?
- evading an opponent
- changing direction quickly
- changing sequence and movements in an activity
40
Recognised Fitness tests for agility
- semo agility test (side stepping, backstepping etc)
- illinois agility test
41
What are training methods for agility?
Short interval style training incorporating changes in direction ie. mini hurdles
42
What are the factors that affect agility?
- muscle fibre type
- reaction time
- sex
- age
- flexibility
43
What is anaerobic capacity?
The total amount of energy obtainable from the anaerobic energy systems
44
The greater an individuals anaerobic capacity...
They are able to work at higher intensities for longer durations and achieve higher intensities as ATP can be resynthesized at a more rapid rate.
45
What are some sporting examples for Anaerobic Capacity
- 100m sprint
- Field events in Athletics
- 50m swim
46
Recognised fitness tests for anaerobic capacity
- phosphate recovery test
- 30 second wingate test
- repco peak power test
47
Training methods for anaerobic capacity
- short interval
- intermediate interval
- resistance training
48
What are the factors affecting anaerobic capacity?
- age
- sex
- muscle fibre type
49
How does age affect anaerobic capacity
Peaks in 20s and decreases as age increases
50
How does sex affect anaerobic capacity
- Males have a higher anaerobic capacity than females due to greater muscle mass and fuel storage
51
How does Muscle Fiber Type effect Anaerobic Capacity?
Greater % of fast twitch fibers increases anaerobic capacity.
52
What is muscular power?
The ability of a muscle or group of muscles to exert a maximum amount of force in the shortest period of time.
53
What is the formula for muscular power
Force x Velocity
54
When is muscular power important?
- jumping and leaping such as volleyball spikes
- tennis serve
- javelin/discuss
- long jump
55
Recognised fitness tests for Muscular Power
- vertical and standing long jump test
- seated basketball throw
56
What are the training methods for muscular power
- resistance (weights) training
- plyometrics
- circuit training
57
What are the factors affecting muscular power
- speed of muscle contraction
- age
- cross sectional area
- sex
- length of muscle fibre
58
What is muscular strength?
Peak force that a muscle can develop
59
When is muscular strength important?
- grip strength required in rock-climbing and hockey
- rugby scum
- static hold in wrestling
60
Fitness tests for muscular strength
- 7 stage abdominal test
- Handgrip dynamometer test
- 1RM bench/leg press
61
Training methods for muscular strength
- resistance/ strength training
- circuit
62
What is muscular strength specific to?
- muscle, type of action, speed of contraction, joint angle
63
Factors affecting muscular strength
- age
- warmup
- fibre type
- cross-sectional area
- sex
- length of muscle fibre
- speed of contraction
64
How does speed of muscular contraction affect muscular strength?
The more slowly a muscle contracts, the more force it can create.
65
How does the length of the muscle fibre affect muscular strength?
When a muscle is slightly stretched, it is in the best position to create maximum force
66
How does age affect muscular strength?
Peaks between 20-30 then decreases
- regular exercise slows decline
67
How does a warmup affect muscular strength?
Warmed muscles have a greater ability to create strength
68
How does fibre type affect muscular strength
Fast twitch fibres have a greater strength output then slow twitch fibres
69
How does cross sectional area affect muscular strength?
Larger muscles have greater strength potential
70
How does sex effect muscular strength?
Males have greater muscle mass
71
What is speed?
The rate of motion (distance/time)
Move the body from one point to another in the fastest possible time
72
When is speed important?
- undertaking sprint events
- accelerating to avoid opponents
- releasing discuss/javelin
73
Recognised fitness tests for speed
- 20m sprint test (alter distance)
74
Training methods for speed
Short interval
75
What are the factors affecting speed?
- Muscle fibre type
- reaction time
- sex
- age
- flexibility
76
How does muscle fibre type affect speed?
Greater % of fast twitch fibres will increase speed
77
How does reaction time affect speed?
Faster reaction time = greater speed
78
How does sex affect speed?
Males generally have greater speed, increased testosterone = increased muscle mass
79
How does age affect speed?
Age increases, speed decreases
80
How does flexibility affect speed?
Greater flexibility results in greater stride/stroke length = greater speed
81
What is balance?
Ability of the body to remain in a state of equilibrium while performing a task
External forces opposed to internal forces
82
What is dynamic balance + examples
Maintaining balance while moving
eg. skateboarding, surfing, skiing, bike riding
83
What is static balance + examples
Maintaining balance while not moving
eg. splits, yoga pose
84
Recognised fitness test of balance
Stork stand test
85
Training methods for balance
core strength/resistance training
86
What are the factors affecting balance?
- mass of the object
- centre of gravity
- base of support
- line of gravity
- ear issues
87
What is Reaction time
Time between a stimulus and the first response
88
When is reaction time important?
- reacting to starters gun
- catching in the slips in cricket
89
Recognised fitness test for reaction time
Ruler drop test
90
Training method for reaction time
- game style practise
- sport specific training
91
Factors affecting reaction time
- age
- sex
- intensity of the cue
- number of choices
92
How does age affect reaction time
Increases with age
93
How does sex affect reaction time
Men have faster reaction times
94
How does the intensity of the cue affect reaction time?
Greater intensity results in shorter reaction time due to easy detection
95
How does the number of choices affect reaction time
The greater the number of choices, the greater the reaction time
96
What is coordination?
Ability to use different parts of the body smoothly and efficiently
Interaction between neural, skeletal and muscular systems
97
When is coordination important?
Any activity requiring a degree of coordination enabling smooth coordination of body parts
More complex skills require greater degree
98
Recognised fitness tests for coordination
Alternate hand wall toss
99
Training methods for coordination
- game style practise
- contraints that focus on outside cues
100
Factors affecting coordination
- poor hearing , vision, experience
- stage of development
101
What is body composition?
The relative proportions of bone, muscle and fat
102
Healthy fat percentage
5 - 18% Males
12 - 25% Females
103
Fitness tests for body composition
- BMI
- Skin fold
104
Factors affecting body composition
- age
- sex
- genetics
- diet and physical activity
105
How does age affect body composition
Age increases: increased chance of higher body fat and decreased muscle mass
106
How does sex affect body composition
Males more likely to be obese
Females less likely to have high levels of muscle mass
107
How does genetics affect body composition
Similar body composition to parents
108
How does diet and physical activity affect body composition?
Positive energy balance - energy input is greater than output resulting in increased body fat.
