U4AoS1 - What are the foundations of an effective training program? Flashcards
What are the aerobic fitness components?
- Aerobic power
- Muscular Endurance
- Flexibility
What is Aerobic Power?
The maximum rate of energy production from the aerobic energy system
What does Aerobic Power rely on?
Ability of the cardiovascular and respiratory systems to supply oxygen and nutrients to the working muscles.
What is Aerobic power also known as?
Aerobic capacity
cardiovascular/cardiorespiratory fitness
endurance
Sporting examples of Aerobic Power
- Marathon
- Triathlon
- Cross Country Skiing
- Team sports
What is the role of Aerobic Power in sports with high intensity efforts?
A greater aerobic power will enable an athlete to recover faster between high intensity efforts.
Recognized Fitness Tests for Aerobic power
- 20m shuttle run
- yoyo test
- Coopers 12-minute run
- VO2 max test
- Harvard step test
Training Methods for Aerobic Power
- Continuous
- Fartlek
- Long Interval
- Circuit
- HIIT
Factors that affect Aerobic Power
- Oxidative enzymes
- Size and No. of Mitochondria
- Blood Volume
- Cardiac Output
- Blood Flow to working muscles
How does Age affect Aerobic Power?
- Peaks in the mid 20s
- Decreases as age increases
Why does Aerobic Power decrease with age?
- decreased lung elasticity
- decreased haemoglobin
- decreased muscle mass
How does Sex affect aerobic power?
Males have a higher aerobic power than females due to their greater lung size therefore increased oxygen uptake
How does Muscle Fiber Type affect Aerobic Power?
Greater % of aerobic slow twitch fibers increases aerobic power as they work aerobically.
What is Muscular Endurance?
The ability of a muscle or group of muscles to sustain repeated contractions against resistance for an extended period of time.
What sports use Muscular Endurance?
- Rowing
- Triathlon
- Arms/legs/abdominals in 200m swim
What are the recognized fitness tests for Muscular Endurance?
- timed push up test
- 30 second sit up test
- flexed arm hang
- modified pull up test
Training methods for muscular endurance
- Continuous
- Fartlek
- Long interval
- Circuit
- HIIT
- Resistance (weights) training
How does sex affect muscular endurance?
Males have increased aerobic capacity and muscular strength, therefore endurance
How does muscle fibre type affect muscular endurance
Greater percentage of slow twitch fibres will increase muscular endurance
What is flexibility?
Capacity of a joint to move through full range of motion.
What are some sporting examples of flexibility?
- gymnastics
- dancers
- rock climbers
- swimmers
All sports require a degree of flexibility
What is static flexibility?
Range of motion of the joints under stationary conditions
What is dynamic flexibility?
Ability of a joint to move through its full range of motion quickly and easily
How is Flexibility to specific to activity?
- essential to all sports and training programs
- some sports require flexibility of more parts
Recognised fitness tests of flexibility
- sit and reach test
- shoulder and wrist elevation test
- trunk rotation test
- trunk and neck extension test
What should always be completed prior to flexibility training?
A thorough warm up
Training methods for flexibility
- static stretching
- dynamic flexibility-controlled movements
- Proprioceptive Neural Facilitation
- Ballistic Flexibility
Static Stretching
Safe and effective for developing gains in flexibility
Proprioceptive Neural Facilitation
Most effective way at increasing flexibility
Dynamic Flexibility Controlled Movements
- takes muscle and joint through full range of motion
- increases mobility
- conducted in warmup replicating actions of the game
Ballistic
- performed by only experienced athletes
- uses momentum/bouncing to take the body part beyond its normal range
What are the factors affecting Flexibility?
- joint structure
- soft tissue structures
- body and muscle temp
- age
- gender
How does Age affect flexibility
As age increases, flexibility decreases
How does Warm up affect flexibility?
Increases muscle temperature and structure within the joint
How does the length of the muscle at rest affect flexibility?
If muscles are shortened at rest, flexibility is limited
How does sex affect flexibility?
Hormonal differences mean that females are generally more flexible.
What are the anaerobic fitness components?
- Agility
- Anaerobic Capacity
- Muscular power/strength
- speed
What is agility?
Combines speed with flexibility and dynamic balance, allowing the performer to change direction with speed and control.
What sports is agility important in?
- evading an opponent
- changing direction quickly
- changing sequence and movements in an activity
Recognised Fitness tests for agility
- semo agility test (side stepping, backstepping etc)
- illinois agility test
What are training methods for agility?
Short interval style training incorporating changes in direction ie. mini hurdles
What are the factors that affect agility?
- muscle fibre type
- reaction time
- sex
- age
- flexibility
What is anaerobic capacity?
The total amount of energy obtainable from the anaerobic energy systems