unit 4 final outcome

Question 1

why do we train

Answer 1

Get physiological adaptations (improvements which occur during recovery. To get the best adaptations, training principles must be followed.

Question 2

training program principles

Answer 2

Specificity
Individuality
Duration
Overtraining
Frequency

Variety
Overload
Maintenance
Intensity
Type

Diminishing
Returns

Detraining
Reversibility

Question 3

specifity

Answer 3

Training activities must replicate those from competition and mirror the fitness components, energy systems and movement sequences used.

Question 4

intensity

Answer 4

level of exertion during the training phase.
Needs to match the use of energy systems
Usually measures as a % of max heart rate

Question 5

intensity for each energy system
max hr + rpe

Answer 5

PC system = 95 -100% MAX HR RPE - 10
Anaerobic Glycolysis System = 85 - 95% MAX HR RPE - 8-9
Aerobic System = 70 - 85% MAX HR RPE - 3-6

Question 6

time
2 types

Answer 6

• length of one training
• length of time of the training program

Question 7

periodisation, tapering and peaking

Answer 7

Periodisation: organising training into a manageable block of periods of work time
Tapering: decrease in training levels in the weeks leading up to the major event. Allows for more recovery time and extra energy storage.
Peaking: refers to the planning of training so that an athlete reaches their optimum readiness at a particular determined time.

Question 8

type

Answer 8

of training method
aerobic
anaerobic
flexibility

Question 9

progression

Answer 9

When the body is comfortable with the workload, progression is required to cause further change, otherwise there is a plateau in performance.

Question 10

frequency

Answer 10

Refers to the number of training sessions per week to ensure improvement

Question 11

maintenance

Answer 11

When athletes reach desired fitness level, can cut back on frequency and still maintain level of fitness but not intensity - intensity of fitness session must be kept

Question 12

individuality

Answer 12

training programs must suit personal differences

Question 13

overtraining

Answer 13

Incorrect overload can have a negative effect on performance which leads to overtraining

Question 14

diminishing returns

Answer 14

An individual’s fitness level and rate of improvement lessons

Question 15

variety

Answer 15

Providing different activities but still addressing the aim of the training program

Question 16

detraining

Answer 16

When training stops, reversal of fitness gains
Rapid return of pre-training levels
Occurs more quickly that they were achieved
Longer the training period longer it takes to lose

Question 17

continuous training

Answer 17

slow long distance training which improves aerobic power and the ability to reach steady state quickly without accumulating metabolic by-products

Question 18

fartlek training

Answer 18

Combines continuous training with random burst of speed
70-85% max HR with random burst of high intensity (above 85% of max HR)
Works both aerobic and anaerobic systems

Question 19

long interval training

Answer 19

Suitable for developing the aerobic system when work is longer than 1 minute
Aims to increase LIP/Aerobic power
work rest ratio of 1:1

Question 20

medium interval training

Answer 20

Suitable for developing anaerobic glycolysis system when work is between 10-60 seconds
Aim to develop a lactate tolerance/anaerobic
work rest ratio 1:3

Question 21

short interval training

Answer 21

Suitable for developing ATP-PC system when work is less than 10 seconds
Aim to improve speed
Work rest ratio 1:5 - PC system is greatest contributing system

Question 22

high intensity interval training

Answer 22

Short aerobic sessions with periods of high intensity work followed by rest.
Form of aerobic training with periods of high intensity followed by periods of low intensity

Question 23

resistance training

Answer 23

Exercising muscles or muscle groups against resistance.
Aims to build strength, power or local muscular endurance

Question 24

isonertial, isometric, isokinetic

Answer 24

Isoinertial
Constant resistance against the muscle through the range of motion

Isometric
Holding the muscle in one position while the tension works against resistance

Isokinetic
Machines that adjust load as body part works through range of motion

Question 25

plyometrics

Answer 25

Known as the stretch shortening cycle
Uses to develop muscular power and helps with speed and agility
Involves an eccentric contraction of a muscle followed by a rapid and explosive concentric contraction

Question 26

circuit training

Answer 26

Involves a series of workstations where athletes complete different exercises focusing on muscle groups, energy systems and fitness components

Question 27

flexibility training

Answer 27

Flexibility: the ability to specific joints to move through the full range of motion
Muscle temperature must be increased first - warm up

Question 28

static, dynamic, PNF and ballistic flexibility training

Answer 28

Static
Safest
Hold for 15-30 second
Most effective in warm downs
Dynamic
Slow and controlled movements through the range of motion of the movements that are performed in competition
PNF (proprioceptive neuromuscular facilitation)
Partner stretches (20% more effective)
Isometric contractions for 6 seconds
Relax
Isometric stretch for another 6 seconds
Ballistic
Dangerous - only for experiences athletes
Moving through range of motion using momentum

Question 29

7 steps to planning a training program

Answer 29

Step 1: Activity Analysis (Fitness components, energy systems and muscle groups)
Step 2: Fitness Testing (2x per fitness component)
Step 3: Training Methods (Know the application of how)
Step 4: Periodisation (Training Cycles)
Step 5: Make individual sessions
Step 6: Develop timetable
Step 7: Evaluate (Critique - positive, negative, suggestion for improvement

Question 30

3 components of a training session

Answer 30

Warm Up
Physiological and psychological
Prepare body for session
Decreased injuries through increasing blood supply to muscles
Increase muscle temperature and elasticity
Increased heart rate and respiratory rate = increase delivery of oxygen to working muscles
Stimulate CNS to psychologically prepare

Phase 1:
Light aerobic 5-10 minutes (50-60% max HR)
Phase 2:
Specific exercises gradually build in intensity with Dynamic stretching

Conditioning
Develop and maintain specific fitness components
To ensure optimum development of the fitness components
sprint/speed work first
strength/[power next while fatigue is low
aerobic/muscular endurance last

Cool down
Light aerobic exercise followed by static stretches (muscle temp is already warm (can use resistance bands and foam rollers)
Increase blood and oxygen flow to working muscles, speeding up the removal of metabolic by products and preventing venous pooling and reduction of DOMS

Question 31

what type of data is recorded and why

Answer 31

Physiological data
HR, body temperature, distance run, weight lifted, reps, sets, work period, rest period
Psychological data
How we were feeling before/during/after the session, the level of motivation before, during, after the session
Sociocultural data
Who with (social support), where, access, transport

• to monitor progression and prevent overtraining

Question 32

acute responses to training

Answer 32

Short term (last only for the duration of the training/exercise session.
Heart rate
Respiratory rate
Chronic Adaptations
Long term physiological response over a period of time when training is repeated regularly
The combined effect of all chronic adaptations is called the training effect.

Question 33

chronic adaptions to training

Answer 33

Changes are dependent upon
Type of training (aerobic vs anaerobic)
Training responses are specific to type fo training
Frequency, duration and intensity
The greater these are the more pronounces the adaptions are (however must consider overtraining
Hereditary factors

Question 34

cardiovascular adaptations to aerobic training goal and 3

Answer 34

goal = increase o2 transport
- cardiac hypertrophy
enlargement of left ventricle = ability to hold more blood to allow oxygen delivery
- lower HR in sub-max
due to increased SV
lower and faster attainment of steady state
- increased capillarisation of the heart muscle
heart beats stronger = decreased risk of heart attack
increased metabolic by-products

Question 35

respiratory adaptations to aerobic training goal and 3

Answer 35

goal = increased oxygen intake
- increased lung ventilation
body can extract oxygen better
- increased vo2 max
increases max volume of oxygen that can be taken in transported and utilised
- increased pulmonary diffusion
ability of blood to extract oxygen from the alveoli
increase o2 and co2 exchange

Question 36

muscular adaption to aerobic training goal and 3

Answer 36

goal - increased oxygen consumption and energy production
- increased muscular fuel stores
increased storage of glycogen and triglycerides as well as oxidative enzymes which are used to metabolise fuels to produce ATP aerobically
- o2 utilisation
increase size and number of mitochondria and increase myoglobin stores
enhances bodys ability to attract oxygen into muscle cell and produce ATP for contraction

Question 37

chronic muscular adaptations to anaerobic training goal and 3

Answer 37

goal - increase anaerobic capacity, strength, speed, power
- neural adaptations
increase motor units recruited at an increased rate and force development
- muscle hypertrophy
enlargement of muscle fibres = increased strength
- increased muscular stores of ATP and PC
increased capacity of ATP-PC system faster energy release of restoration

Question 38

chronic muscular adaptions to anaerobic training 1

Answer 38

cardiac hypertrophy
thickening of wall of heart
blood ejects with more force.