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physical education > U4O1 - What are the foundations of an effective training program? > Flashcards

U4O1 - What are the foundations of an effective training program? Flashcards

1
Q

What are the aerobic fitness components?

A
  • Aerobic power
  • Muscular Endurance
  • Flexibility
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2
Q

What is Aerobic Power?

A

The maximum rate of energy production from the aerobic energy system

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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.

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4
Q

What is Aerobic power also known as?

A

Aerobic capacity
cardiovascular/cardiorespiratory fitness
endurance

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5
Q

Sporting examples of Aerobic Power

A
  • Marathon
  • Triathlon
  • Cross Country Skiing
  • Team sports
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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.

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7
Q

Recognized Fitness Tests for Aerobic power

A
  • 20m shuttle run
  • yoyo test
  • Coopers 12-minute run
  • VO2 max test
  • Harvard step test
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8
Q

Training Methods for Aerobic Power

A
  • Continuous
  • Fartlek
  • Long Interval
  • Circuit
  • HIIT
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9
Q

Factors that affect Aerobic Power

A
  • Oxidative enzymes
  • Size and No. of Mitochondria
  • Blood Volume
  • Cardiac Output
  • Blood Flow to working muscles
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10
Q

How does Age affect Aerobic Power?

A
  • Peaks in the mid 20s
  • Decreases as age increases
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11
Q

Why does Aerobic Power decrease with age?

A
  • decreased lung elasticity
  • decreased haemoglobin
  • decreased muscle mass
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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

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13
Q

How does Muscle Fiber Type affect Aerobic Power?

A

Greater % of aerobic slow twitch fibers increases aerobic power as they work aerobically.

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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.

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15
Q

What sports use Muscular Endurance?

A
  • Rowing
  • Triathlon
  • Arms/legs/abdominals in 200m swim
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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
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17
Q

Training methods for muscular endurance

A
  • Continuous
  • Fartlek
  • Long interval
  • Circuit
  • HIIT
  • Resistance (weights) training
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18
Q

How does sex affect muscular endurance?

A

Males have increased aerobic capacity and muscular strength, therefore endurance

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19
Q

How does muscle fibre type affect muscular endurance

A

Greater percentage of slow twitch fibres will increase muscular endurance

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20
Q

What is flexibility?

A

Capacity of a joint to move through full range of motion.

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21
Q

What are some sporting examples of flexibility?

A
  • gymnastics
  • dancers
  • rock climbers
  • swimmers
    All sports require a degree of flexibility
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22
Q

What is static flexibility?

A

Range of motion of the joints under stationary conditions

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23
Q

What is dynamic flexibility?

A

Ability of a joint to move through its full range of motion quickly and easily

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24
Q

How is Flexibility to specific to activity?

A
  • essential to all sports and training programs
  • some sports require flexibility of more parts
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25
Q

Recognised fitness tests of flexibility

A
  • sit and reach test
  • shoulder and wrist elevation test
  • trunk rotation test
  • trunk and neck extension test
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26
Q

What should always be completed prior to flexibility training?

A

A thorough warm up

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27
Q

Training methods for flexibility

A
  • static stretching
  • dynamic flexibility-controlled movements
  • Proprioceptive Neural Facilitation
  • Ballistic Flexibility
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28
Q

Static Stretching

A

Safe and effective for developing gains in flexibility

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29
Q

Proprioceptive Neural Facilitation

A

Most effective way at increasing flexibility

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30
Q

Dynamic Flexibility Controlled Movements

A
  • takes muscle and joint through full range of motion
  • increases mobility
  • conducted in warmup replicating actions of the game
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31
Q

Ballistic

A
  • performed by only experienced athletes
  • uses momentum/bouncing to take the body part beyond its normal range
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32
Q

What are the factors affecting Flexibility?

A
  • joint structure
  • soft tissue structures
  • body and muscle temp
  • age
  • gender
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33
Q

How does Age affect flexibility

A

As age increases, flexibility decreases

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34
Q

How does Warm up affect flexibility?

A

Increases muscle temperature and structure within the joint

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35
Q

How does the length of the muscle at rest affect flexibility?

A

If muscles are shortened at rest, flexibility is limited

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36
Q

How does sex affect flexibility?

A

Hormonal differences mean that females are generally more flexible.

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37
Q

What are the anaerobic fitness components?

A
  • Agility
  • Anaerobic Capacity
  • Muscular power/strength
  • speed
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38
Q

What is agility?

A

Combines speed with flexibility and dynamic balance, allowing the performer to change direction with speed and control.

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39
Q

What sports is agility important in?

A
  • evading an opponent
  • changing direction quickly
  • changing sequence and movements in an activity
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40
Q

Recognised Fitness tests for agility

A
  • semo agility test (side stepping, backstepping etc)
  • illinois agility test
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41
Q

What are training methods for agility?

A

Short interval style training incorporating changes in direction ie. mini hurdles

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42
Q

What are the factors that affect agility?

A
  • muscle fibre type
  • reaction time
  • sex
  • age
  • flexibility
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43
Q

What is anaerobic capacity?

A

The total amount of energy obtainable from the anaerobic energy systems

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44
Q

The greater an individuals anaerobic capacity…

A

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
Q

What are some sporting examples for Anaerobic Capacity

A
  • 100m sprint
  • Field events in Athletics
  • 50m swim
46
Q

Recognised fitness tests for anaerobic capacity

A
  • phosphate recovery test
  • 30 second wingate test
  • repco peak power test
47
Q

Training methods for anaerobic capacity

A
  • short interval
  • intermediate interval
  • resistance training
48
Q

What are the factors affecting anaerobic capacity?

A
  • age
  • sex
  • muscle fibre type
49
Q

How does age affect anaerobic capacity

A

Peaks in 20s and decreases as age increases

50
Q

How does sex affect anaerobic capacity

A
  • Males have a higher anaerobic capacity than females due to greater muscle mass and fuel storage
51
Q

How does Muscle Fiber Type effect Anaerobic Capacity?

A

Greater % of fast twitch fibers increases anaerobic capacity.

52
Q

What is muscular power?

A

The ability of a muscle or group of muscles to exert a maximum amount of force in the shortest period of time.

53
Q

What is the formula for muscular power

A

Force x Velocity

54
Q

When is muscular power important?

A
  • jumping and leaping such as volleyball spikes
  • tennis serve
  • javelin/discuss
  • long jump
55
Q

Recognised fitness tests for Muscular Power

A
  • vertical and standing long jump test
  • seated basketball throw
56
Q

What are the training methods for muscular power

A
  • resistance (weights) training
  • plyometrics
  • circuit training
57
Q

What are the factors affecting muscular power

A
  • speed of muscle contraction
  • age
  • cross sectional area
  • sex
  • length of muscle fibre
58
Q

What is muscular strength?

A

Peak force that a muscle can develop

59
Q

When is muscular strength important?

A
  • grip strength required in rock-climbing and hockey
  • rugby scum
  • static hold in wrestling
60
Q

Fitness tests for muscular strength

A
  • 7 stage abdominal test
  • Handgrip dynamometer test
  • 1RM bench/leg press
61
Q

Training methods for muscular strength

A
  • resistance/ strength training
  • circuit
62
Q

What is muscular strength specific to?

A
  • muscle, type of action, speed of contraction, joint angle
63
Q

Factors affecting muscular strength

A
  • age
  • warmup
  • fibre type
  • cross-sectional area
  • sex
  • length of muscle fibre
  • speed of contraction
64
Q

How does speed of muscular contraction affect muscular strength?

A

The more slowly a muscle contracts, the more force it can create.

65
Q

How does the length of the muscle fibre affect muscular strength?

A

When a muscle is slightly stretched, it is in the best position to create maximum force

66
Q

How does age affect muscular strength?

A

Peaks between 20-30 then decreases
- regular exercise slows decline

67
Q

How does a warmup affect muscular strength?

A

Warmed muscles have a greater ability to create strength

68
Q

How does fibre type affect muscular strength

A

Fast twitch fibres have a greater strength output then slow twitch fibres

69
Q

How does cross sectional area affect muscular strength?

A

Larger muscles have greater strength potential

70
Q

How does sex effect muscular strength?

A

Males have greater muscle mass

71
Q

What is speed?

A

The rate of motion (distance/time)
Move the body from one point to another in the fastest possible time

72
Q

When is speed important?

A
  • undertaking sprint events
  • accelerating to avoid opponents
  • releasing discuss/javelin
73
Q

Recognised fitness tests for speed

A
  • 20m sprint test (alter distance)
74
Q

Training methods for speed

A

Short interval

75
Q

What are the factors affecting speed?

A
  • Muscle fibre type
  • reaction time
  • sex
  • age
  • flexibility
76
Q

How does muscle fibre type affect speed?

A

Greater % of fast twitch fibres will increase speed

77
Q

How does reaction time affect speed?

A

Faster reaction time = greater speed

78
Q

How does sex affect speed?

A

Males generally have greater speed, increased testosterone = increased muscle mass

79
Q

How does age affect speed?

A

Age increases, speed decreases

80
Q

How does flexibility affect speed?

A

Greater flexibility results in greater stride/stroke length = greater speed

81
Q

What is balance?

A

Ability of the body to remain in a state of equilibrium while performing a task
External forces opposed to internal forces

82
Q

What is dynamic balance + examples

A

Maintaining balance while moving
eg. skateboarding, surfing, skiing, bike riding

83
Q

What is static balance + examples

A

Maintaining balance while not moving
eg. splits, yoga pose

84
Q

Recognised fitness test of balance

A

Stork stand test

85
Q

Training methods for balance

A

core strength/resistance training

86
Q

What are the factors affecting balance?

A
  • mass of the object
  • centre of gravity
  • base of support
  • line of gravity
  • ear issues
87
Q

What is Reaction time

A

Time between a stimulus and the first response

88
Q

When is reaction time important?

A
  • reacting to starters gun
  • catching in the slips in cricket
89
Q

Recognised fitness test for reaction time

A

Ruler drop test

90
Q

Training method for reaction time

A
  • game style practise
  • sport specific training
91
Q

Factors affecting reaction time

A
  • age
  • sex
  • intensity of the cue
  • number of choices
92
Q

How does age affect reaction time

A

Increases with age

93
Q

How does sex affect reaction time

A

Men have faster reaction times

94
Q

How does the intensity of the cue affect reaction time?

A

Greater intensity results in shorter reaction time due to easy detection

95
Q

How does the number of choices affect reaction time

A

The greater the number of choices, the greater the reaction time

96
Q

What is coordination?

A

Ability to use different parts of the body smoothly and efficiently
Interaction between neural, skeletal and muscular systems

97
Q

When is coordination important?

A

Any activity requiring a degree of coordination enabling smooth coordination of body parts
More complex skills require greater degree

98
Q

Recognised fitness tests for coordination

A

Alternate hand wall toss

99
Q

Training methods for coordination

A
  • game style practise
  • contraints that focus on outside cues
100
Q

Factors affecting coordination

A
  • poor hearing , vision, experience
  • stage of development
101
Q

What is body composition?

A

The relative proportions of bone, muscle and fat

102
Q

Healthy fat percentage

A

5 - 18% Males
12 - 25% Females

103
Q

Fitness tests for body composition

A
  • BMI
  • Skin fold
104
Q

Factors affecting body composition

A
  • age
  • sex
  • genetics
  • diet and physical activity
105
Q

How does age affect body composition

A

Age increases: increased chance of higher body fat and decreased muscle mass

106
Q

How does sex affect body composition

A

Males more likely to be obese
Females less likely to have high levels of muscle mass

107
Q

How does genetics affect body composition

A

Similar body composition to parents

108
Q

How does diet and physical activity affect body composition?

A

Positive energy balance - energy input is greater than output resulting in increased body fat.

physical education (7 decks)

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