Unit 3 Flashcards
Factors affecting VO2 Max
Age -> Lost elasticity in heart and blood vessels reducing ability to transport oxygen.
Gender -> Females have smaller lung volume reducing ability to inspire oxygen.
Training -> Adaptations such as increased muscle strength occur increasing ability to transport oxygen.
Aerobic capacity / VO2 Max
Aerobic Capacity -> ability to INSPIRE, TRANSPORT and UTILISE oxygen to perform at sustained periods of aerobic activity.
VO2 Max -> maximum volume of oxygen INSPIRED, TRANSPORTED and UTILISED per minute during exhaustive exercise.
Methods of evaluating flexibility
Goniometry -> 360 protractor is placed on axis of rotation to measure range of movement.
✔️Can measure any joint
✖️Training is required
Sit and reach test -> Sit against box placed against a wall with straight legs. Reach as far as possible.
✔️Easy to administer
✖️Only measured flexibility in lower back/hamstrings
Flexibility adaptations
Increased testing length - muscle spindles increase in length, reducing stretch reflex stimulus.
Increased elasticity - reduced chance of tearing/injuries.
Types of flexibility
Dynamic: range of movement at a joint with reference to speed of movement.
Static: range of movement at a joint without reference to speed of movement. -> Active: performer voluntarily contracts the agonist to move the antagonist past the point of resistance. -> Passive: use of a partner or aid to move a joint past the point of resistance.
Effect of training on respiratory illnesses
Decreases resting breathing rate -> reduced onset of fatigue.
Increased surface area of alveoli -> maximises efficiency of gaseous exchange.
Increased respiratory muscle strength -> decreased effort.
Respiratory diseases
Chronic obstructive pulmonary disease: Umbrella term for several conditions of lungs where airways become inflamed and narrow.
- > Chest infections
- > Persistent coughing
Asthma: Drying of the airways and the presence of an allergen.
- > Shortness of breath
- > Wheezing/Coughing
Effect of training on coronary heart disease
Cardiac hypertrophy -> lower blood pressure.
Reduced blood viscosity -> prevents blood clots.
Decreases body fat -> reduces strain on heart.
Atherosclerosis
Fatty deposits form hard plaque in arterial wall, this narrows the lumen increasing the risk of blood clots.
Heart attack
Atherosclerosis in the coronary artery cuts off oxygenated blood flow to an area of cardiac muscle.
Stroke
Atherosclerosis in the cerebral artery cuts off blood flow to the brain.
or
Blood vessel bursts in/on the surface of the brain.
Factors affecting strength
Cross-sectional size of muscle -> the greater the area the greater the force of contraction.
Fibre type -> the greater the % of Type 2 fibres the greater the strength of contraction as fast twitch fibres have large motor neurones with high force of contractions.
Gender -> males have more testosterone
Tapering
Maintaining intensity but decreasing volume of sessions by 1/3 to prepare for competition.
✔️Improved sleep duration -> increases alertness.
✔️Increased RBC count -> improving oxygen delivery, delaying fatigue.
✔️Increased buffering capacity -> less lactic acid, delaying fatigue.
Phases of training
Preparatory: Stage 1
Off season -> build general fitness.
Preparatory: Stage 2
Pre season -> increased intensity and more specific.
Competitive Stage
Maintain level of fitness and include tapering.
Transition stage
Recovery/rest Stage including low intensity activity.
Periodisation
The organisation of training into blocks
Microcycle
- Short term training plan (1-3 weeks)
- To achieve a short term goal
Mesocycle
- Mid term training plan (4-16 weeks)
- To achieve a mid term goal
Macrocycle
- Long term training plan (1 year)
- To achieve a long term goal
Adaptations of strength training
Muscle hypertrophy -> increased force of contraction.
Increased buffering capacity -> increased tolerance to lactic acid, delaying OBLA.
Decreases inhibition of stretch reflex -> increased force of contraction from agonist.
Energy expenditure
Energy expenditure = Basal metabolic rate + Thermic effect of food + Physical activity expenditure
Basal metabolic rate
Energy required for normal bodily functions at rest.
Effected by height/weight/gender/age
Thermic effect of food
Energy required to eat, digest and absorb food
Physical activity expenditure
Number of calories required to perform daily tasks
Estimated using MET values
Types of strength
Strength endurance --- Maximum strength Explosive strength --- Static strength Dynamic strength
Strength endurance
Ability to sustain repeated muscular contractions over a period of time, withstanding fatigue
Maximum strength
Explosive strength
Maximum strength -> ability to perform a maximal force in a single contraction.
Explosive strength -> ability to perform a maximal force in a series of contractions.
Static strength
Dynamic strength
Static strength -> where force is applied against a resistance without any movement occurring.
Dynamic strength -> where force is applied against a resistance and the muscle changes length.
Nutritional aids
Caffeine:
Stimulant used to heighten the central nervous system.
✔️Increased concentration
✖️Diuretic effect = dehydration
Bicarbonate:
Alkaline which acts as a buffer to neutralise a rise in acidity in the blood stream.
✔️Increases intensity/duration before fatigue.
✖️Unpleasant taste = nausea.
Carbon loading:
Manipulation of carbohydrate intake the week before competition.
✔️Increased glycogen stores.
✖️Increased risk of injury due to lower intake of proteins.
Pharmacological aids
Anabolic steroids:
Group of synthetic hormones which resemble testosterone.
✔️Train harder for longer.
✖️Liver damage.
EPO:
Hormone responsible for production of red blood cells.
✔️Increased duration before fatigue.
✖️Increased risk of blood clots.
Human growth hormone:
A synthetic product which copies the naturally produced hormone.
✔️Increased muscle mass.
✖️Heart failure.
Physiological aids
Blood doping:
Blood is removed from the body weeks prior to an event before being reinfused just before the event.
✔️Increased intensity/duration before fatigue.
✖️Risk of transfusion infections.
Intermittent hypoxic training:
Athletes live at sea level but train under hypoxic conditions.
✔️Increased intensity/duration before fatigue.
✖️Hard to reach normal work rates.
Cooling aids:
Used pre event to reduce cramp or post event to treat injuries/promote recovery.
✔️Increased speed of recovery.
✖️Can mask injuries.
Adaptations of aerobic activity
Increased surface area of alveoli -> increases external gaseous exchange.
Cardiac hypertrophy -> increased stoke volume/oxygen delivery.
Increased density of mitochondria -> increased energy production.
Decreases fat mass -> increased metabolic rate.
Aerobic capacity tests
Direct gas analysis:
Performer wears mask which measures O2 inhaled and CO2 exhaled whilst running on treadmill.
✔️Direct measurement of VO2 Max.
✖️Specialist equipment required.
Multistage fitness test:
Perform a 20m shuttle run to an audio cue until you miss a beep.
✔️Large groups tested together.
✖️Prediction of VO2 Max.
Cooper 12 minute run:
Run around a 400m track for 12 mins whilst counting cones at 10m intervals.
✔️Large groups tested together.
✖️Prediction of VO2 max.
Queens college step test:
Performer steps on and off a bench 41.3cm high for 3 minutes.
✔️Simple and cheap.
✖️Prediction of VO2 Max.
Types of strength training
Weight training:
Altering the intensity based on a persons one rep max.
✔️Can target particular muscle groups
✖️Potential to cause injury
Multi-gym:
Fitness system with a range of components allowing you to perform a wide range of exercises.
✔️Can target particular muscle groups
✖️Hard to imitate specific sporting movements
Plyometrics:
Series of explosive exercises including hopping, jumping and bounding.
✔️Significant increase to explosive 💪
✖️Massive pressure on joints = injury
Circuit/interval training:
Set of stations organised to alternate the muscle groups being worked.
✔️Adaptable to be sport specific
Manipulate: intensity/duration/rest
Methods of evaluating strength
One Rep Max:
Increase the weight until only one max rep can be achieved.
✔️Simple
✖️Potential for injury
UK Abdominal Curl Test:
Perform continuous sit ups at progressive intensities timed by an audio cue.
✔️Large group tested together
✖️Not sport specific
Grip strength dynamometer:
Hold dynamometer straight above head before squeezing as the arm is brought down by your side.
✔️Cheap and simple
✖️Not sport specific
Vertical jump
Measure initial reach height and then jump straight up recording your height reach (take difference).
✔️Administered by participant
✖️Not sport specific
Principles of training
Moderation -> appropriate to adapt
Reversibility -> training maintained to prevent deterioration
Specificity -> appropriate for individual
Variance -> different exercises to prevent boredom
Overload -> intensity above comfort zone to force adaptations
Progression -> demand gradually increase to ensure improvement
Periodisation -> different cycles
Test -> intensity set based on testing results
Warm up -> reduce risk of injury
Cool down -> reduced delayed onset of muscle soreness
Static stretching
Lengthening muscle beyond point of resistance without reference to speed of movement.
✔️Safe and simple
✖️Decreases speed/power of dynamic movement
Dynamic stretching
Taking a joint through its full range of motion with full control over stretch.
✔️Maintains speed/power
✖️Loss of control=injury
PNF
Aims to desensitise the stretch reflex to increase range of movement by following ‘stretch,contract,relax’ format
✔️Fast gains in flexibility
✖️Uncomfortable
Isometric stretching
Isometrically contracting the muscles whilst holding a stretched position with assistance from partner.
✔️Greater stretch in fibres
✖️High risk of damage to connective tissue
Ballistic stretching
Using momentum to force a joint through its extreme range of movement.
✔️Improves speed/power
✖️High risk of injury
Session planning
Specificity -> movements should mimic sport in question.
Warm up -> pulse raiser followed by dynamic stretch to increase muscle temp/HR.
Cool down -> Decrease in intensity followed by stretches.
Training values
Intensity Reps Sets W:R
HIIT 80% 8 8 1:1
Continuous 80% 1 1 N/A
Flexibility N/A 10 3 N/A
Max 90% 5 5 1:3+
strength
Explosive 80% 10 5 1:3
strength
Adv strength75% 20 5 1:2
endurance
Bsc strength50% 20 5 1:2
endurance
