Unit 1.2b - preparation and training methods

Question 1

Continuous training is one way of developing aerobic capacity.
Describe one typical continuous training session. (2)

Answer 1

• (intensity) 50-80% HRmax/ 40-65% VO2max
• (duration) 20+ minutes
• (type) running/swimming/cycling/rowing

Question 2

Identify three muscular adaptations from aerobic training. (3)

Answer 2

• (Cardiac) cardiac hypertrophy
• (Respiratory) Increased strength of the respiratory muscles (or named example)
• (SO) Hypertrophy/ increase in size of slow oxidative/ SO/ type 1 muscle fibres
• (FOG) Increased aerobic energy production of fast oxidative glycolytic /FOG/ type IIa fibres
• (mitochondria) increase size/ number/ density of mitochondria or increased sites for oxygen
  utilisation or increases aerobic energy production
• (myoglobin) increased (oxy)myoglobin stores
• (fuels) increased stores of glycogen/ triglycerides

(don’t accept muscular hypertrophy or increased energy production)

Question 3

State one type of strength that is important for a cross-country skier. State a different type of
strength that is important for a ski jumper. Justify your answers. (4)

Answer 3

cross country skier:
- Strength/muscular endurance
- Skier needs muscles to contract repeatedly over time/ need muscles to resist fatigue
Or
- Dynamic strength
- Skier needs to contract muscles to cause movement over prolonged periods/ combination of speed and strength/ maintain power on hills

ski jumper:
- Explosive/elastic or dynamic strength
- Skier needs to perform a powerful/ high force/ high speed/ explosive at take-off/ jump (from the ramp)
Or
- Static strength
- Skier needs to maintain body shape on ramp/ in flight/ on landing (so isometric contractions are important)

Question 4

An elite marathon runner is using a multi-gym to develop their strength endurance.

Use your knowledge of strength training guidelines to complete the table with appropriate values: (3)

Resistance, Repetitions, Sets

Answer 4

• Resistance: 50 – 75% of 1rep max/1RM
• Repetitions: 15-30
• Sets: 3 - 6

Question 5

Explain how the physiological adaptations from strength training may benefit the marathon runner. (4)

Answer 5

• Muscular hypertrophy/muscle mass
  or increase in size of muscle fibres
• Hyperplasia/increased number/splitting of muscle fibres
• Increased actin/myosin filaments/crossbridges
  –> Eg: enables increased force of contraction/power during run/sprint finish
• Increased recruitment of muscle fibres/coordination of motor units
  –> Eg: Increased efficiency of muscular contraction for running action
• Delayed stretch reflex
  or delayed/decreased reciprocal inhibition or delayed threshold of Golgi tendon organs/GTOs
  –> Eg: More force can be applied in the agonist for running action/stride length
  increases
  –> Eg: greater stretch of the antagonist/hamstrings allows higher knee lift in run/sprint finish
• Increased ATP/PC/glycogen stores in
  muscle
• Increased buffering capacity/tolerance to lactic acid
• Increased mitochondrial density/myoglobin content/capillary density
  –> Eg: Runner can work at
  higher intensity for longer/ increased speed/anaerobic work/delay fatigue/OBLA/lactate threshold
• Increased enzyme/ATP-ase/creatine
  kinase/PFK activity/ activation
  –> Eg: Increased intensity of all energy systems during the marathon
• Increased strength of ligaments/tendons
• Increased bone density/mass
  –> Eg: Reduce risk of runner’s injury

Question 6

Explain why good shoulder flexibility is a key fitness component for a swimmer. (1)

Answer 6

increased range of motion:
- Swimmer can apply force over an increased distance/time
(during the arm pull/propulsive phase)
or
- swimmer moves a greater distance through the water (with
each arm pull/propulsive phase)
or
- swimmer is more efficient/requires less strokes to travel the
same distance/achieves faster times/swims quicker
or
- decreased risk of injury

Question 7

Evaluate isometric stretching as a method to improve flexibility. (4)

Answer 7

+ves:
- Effective at increasing resting length of muscle/developmental stretching/increasing range of motion
- The isometric contraction overcomes/overrides the stretch reflex (so allowing a greater stretch)
- Fast method of increasing (static passive) flexibility
- Less risk of injury compared to ballistic

-ves:
- Unsuitable for use in a warm up/limit to 1 session per 36hrs
- (contractility) (due to) reduction in contractility/speed of muscle contraction
- Risk of tendon/connective tissue damage Or Not advised for under 16’s
- Static flexibility gains less appropriate/specific (than dynamic flexibility gains) in some sports
- Gains are quickly lost if stretching is not done regularly

Question 8

Describe a suitable method of evaluating the aerobic capacity of an unfit, overweight 50 year old. (2)

Answer 8

Cooper :
- run/jog/walk as far as possible in 12 minutes
- measure distance covered and compare to table/normative data

Step tests:
- step up and down on box/bench for period of time and monitor HR
- calculation/HR recovery rate compared to table

Question 9

Explain how cardiovascular
adaptations as a result of an aerobic training programme can enhance aerobic capacity (10)

Answer 9

7. (adaptations – heart)
   - myocardial hypertrophy
   - stronger contractions
   - increased stroke volume
   - increased maximal cardiac output.
8. (adaptations – vascular)
   Increased capilliarisation:
   - at both muscles/tissues and lungs
   - greater surface area/greater gaseous exchange/more oxygenated blood
   to muscles / quicker removal of waste products/CO2
   - increased buffering capacity
   - improved vascular shunt mechanism
   - increased elasticity of arterial walls.
9. (adaptations – blood)
   - increased blood (plasma) volume
   - decreased viscosity of blood
   - increased haemocrit/red blood cells/haemoglobin.
10. (explanation)
    - almost all of the adaptations will increase oxygen to muscles
    - speed up lactate breakdown/removal
    - improve blood flow
    - (improved elasticity of arterial walls means) lower blood pressure/increased ability to cope with higher blood pressures.