1
Q
What are the three essential components to include in any training programme?
A
- Evaluation test
- Warm-up
- Cool-down
These components are crucial for a well-structured training programme.
2
Q
The principles of training are important because they result in what?
A
Desirable adaptation of the body
Correct application of these principles leads to effective training outcomes.
3
Q
Define specificity in the context of training.
A
Training must be geared towards the demands of the activity and specific to the individual
This includes considering the energy system used and the individual’s age, ability, and current fitness level.
4
Q
What are the two ways specificity is applied in training?
A
- The individual
- The sport/activity
Tailoring training to both the person and the specific demands of their sport maximizes effectiveness.
5
Q
What does progression refer to in training?
A
Gradual increase of training stress over time
This is necessary for continued adaptation and improvement.
6
Q
What is meant by overload in training?
A
The body must work harder than it normally does
Overload can be achieved by manipulating frequency, time, intensity, and type of training.
7
Q
List the four factors that can be manipulated to achieve overload.
A
- Frequency
- Time
- Intensity
- Type
Adjusting these factors helps to ensure the body adapts to increased demands.
8
Q
What does variance in training help to prevent?
A
Boredom and loss of concentration
Incorporating a variety of training sessions maintains commitment and engagement.
9
Q
What is the principle of moderation in training?
A
Caution must be taken not to overload too much
Excessive overload can lead to overuse injuries and burnout, especially in younger performers.
10
Q
Define adaptation in the context of training.
A
A physiological change in response to training
An example of adaptation is increased red blood cell production.
11
Q
What is the principle of reversibility in training?
A
Fitness levels quickly drop when periods of inactivity occur
It is vital that training programmes avoid any long periods of inactivity, even during off-season time.
12
Q
How can the loss of fitness be reduced during training?
A
By ensuring steady progression throughout the training
Always give relevant practical examples when referring to the principles of training.
13
Q
What does the principle of specificity entail?
A
Training must target the muscle movements and energy systems specific to the event
For example, an 800m swimmer would conduct most of their training in the pool, focusing on aerobic training.
14
Q
What is the principle of moderation in training?
A
Avoiding excessive training to prevent injuries
An endurance runner training too much may sustain injuries, such as a stress fracture.
15
Q
What is the aim of periodisation in training?
A
- To reach physiological peak at the correct time
- To avoid injury and burnout
- To structure training with realistic and achievable goals
Periodisation involves dividing training into specific blocks.
16
Q
Define a macro-cycle in training.
A
A long-term training programme, often over a year
For an Olympic athlete, it may span 4 years and includes preparation, competition, and recovery phases.
17
Q
What is a meso-cycle?
A
A phase of training, typically lasting about a month or 6 weeks
It focuses on developing a particular component of fitness such as power, strength, or endurance.
18
Q
What is a micro-cycle?
A
A short-term training plan, typically over 1 week
It can involve similar or varying training sessions from week to week.
19
Q
Fill in the blank: Periodisation is the organised division of training into _______.
A
blocks, each with a goal and time frame
This structure helps athletes achieve specific training objectives.
20
Q
What is the typical duration of a meso-cycle?
A
Typically over 6 weeks
The length may vary depending on the training aim.
21
Q
What does a micro-cycle typically involve?
A
Training sessions that may contain one or more units
It is a short-term plan that can vary in intensity and duration.
22
Q
What are the three main training phases in a periodised year?
A
- Preparatory 1
- Preparatory 2
- Competitive 3
- Competitive 4
These phases correspond to different times in the training cycle: off-season, pre-season, during season, and transition.
23
Q
During the Preparatory 1 phase, what type of training occurs?
A
- General conditioning
- Aerobic and mobility training
- Strength conditioning
This phase takes place in the off-season.
24
Q
What is the focus of the Preparatory 2 phase?
A
- Increased training intensity
- Sport-specific fitness
- Anaerobic training for specific athletes
This phase occurs in the pre-season, approaching competition.
25
In the **Competitive 3** phase, what happens to training volume?
* Reduces
* More competition-specific training
* Practice games
## Footnote
This phase occurs during the season.
26
What is the purpose of the **Transition (T)** phase?
* Reduce training load
* Allow adequate rest
* Focus on strategy, tactics, and game-play
* Maintain high-intensity training for endurance performers
## Footnote
This phase occurs 2-3 weeks before the main event and after the season.
27
Define **tapering** in the context of training.
Maintaining intensity but decreasing volume by one-third
## Footnote
Tapering is used to prepare for competition.
28
How do **training programme design** and **periodisation** relate to fitness?
They link together with all components of fitness, activity demands, energy systems, and the recovery process
## Footnote
This relationship is explored in Chapter 11c, Energy for exercise.
29
Consider the effectiveness of **periodisation** and its impact on what aspect of a performer?
Motivation levels
## Footnote
This consideration is discussed in Chapter 2.2, Sports psychology.
30
What is **aerobic capacity**?
The ability of the body to inspire, transport and utilise oxygen to perform sustained periods of aerobic activity
## Footnote
Aerobic capacity is a key fitness component for endurance-based activities.
31
What is **VO₂ max**?
Maximum volume of oxygen inspired, transported and utilised per minute during exhaustive exercise
## Footnote
VO₂ max is measured in millilitres per kilogram per minute (ml/kg/min).
32
List the **factors that affect VO₂ max**.
* Physiological make-up
* Age
* Gender
* Training
## Footnote
Each factor influences the efficiency of body systems in transporting and utilizing oxygen.
33
How does **age** affect VO₂ max?
From age 20, VO₂ max drops 1% each year
## Footnote
This decline is due to the loss of efficiency in body systems.
34
True or false: **Females** generally have a higher VO₂ max than males.
FALSE
## Footnote
Females typically have lower VO₂ max due to higher body fat and smaller lung volumes.
35
What is the effect of **aerobic training** on VO₂ max?
Increases VO₂ max up to 20%
## Footnote
Aerobic training leads to long-term adaptations in heart, lungs, and blood.
36
What are the **advantages** of direct gas analysis for evaluating VO₂ max?
* Direct measurement
* Accurate and reliable
## Footnote
This method captures expired air and graphs results for calculation.
37
What is the **Cooper 12-minute run**?
Run as far as possible in 12 minutes, calculation used
## Footnote
It is a method for estimating VO₂ max and is good for large groups.
38
List the **disadvantages** of the NCF multi-stage fitness test.
* Not suitable for older people/those with health problems
* Only a prediction
* Not sport-specific
## Footnote
This test involves a 20m progressive shuttle run.
39
What does the **Queens College step test** involve?
Stepping on and off a box for 3 minutes; HR recovery used to predict results
## Footnote
It is a sub-maximal test that is simple and cheap.
40
Fill in the blank: **Aerobic training** is reliant on the efficiency of the ________, cardiovascular and muscular systems.
respiratory
## Footnote
Efficient body systems are crucial for improving aerobic capacity.
41
What is the **importance of training at the correct intensity**?
* Prevents quick fatigue
* Ensures adaptations occur
## Footnote
If intensity is too high, performers will adapt anaerobically; if too low, no adaptations will take place.
42
What are the **heart rate training zones** based on physiological benefit?
* Maximum: 90-100%
* Hard: 80-90%
* Moderate: 70-80%
* Light: 60-70%
* Very light: 50-60%
## Footnote
These zones help in determining the appropriate training intensity for different performance goals.
43
What is the formula for **Karvonen's principle**?
* HRmax = (220 - age)
* training HR = resting HR + % (HRmax - resting HR)
## Footnote
This principle helps calculate target heart rates for training based on age and resting heart rate.
44
For a 17-year-old with a resting HR of 72, what is the **training heart rate** at 60% HR?
150.6 bpm
## Footnote
Calculation: Training HR = 72 + (0.60 x (203 - 72)) = 150.6 bpm.
45
What is the **maximum performance capacity** heart rate zone?
90-100%
## Footnote
This zone is associated with maximum effort and performance.
46
What heart rate zone targets **fat burning**?
Light: 60-70%
## Footnote
This zone is effective for fat burning during exercise.
47
What heart rate zone is associated with **basic endurance**?
Very light: 50-60%
## Footnote
This zone helps in building a foundation for endurance.
48
Fill in the blank: The **heart rate training zones** are defined by specific percentages of maximum heart rate, including maximum, hard, moderate, light, and _______.
very light
## Footnote
Each zone serves different training purposes.
49
What is the **intensity of work** for continuous training?
Low-moderate, 60% to 80% max HR
## Footnote
Continuous training typically involves sustained efforts at a moderate intensity.
50
What is the **duration of work** for high-intensity interval training (HIIT)?
5 to 8 seconds, repeated bouts of high-intensity work with varied recovery time - overall 20-60 minutes
## Footnote
HIIT involves short bursts of intense activity followed by recovery periods.
51
What is the **intensity of recovery** for continuous training?
No recovery, non-stop activity
## Footnote
Continuous training maintains a steady effort without breaks.
52
What type of athlete is suited to **continuous training**?
Endurance athletes
## Footnote
This training stresses the aerobic system and slow-oxidative muscle fibers.
53
What is the **practical example** of high-intensity interval training (HIIT)?
Cycling, running, cross-training
## Footnote
HIIT can be modified for athletes with varying levels of fitness.
54
Define **aerobic capacity**.
The maximum amount of oxygen the body can utilize during intense exercise
## Footnote
It is often measured as VO_max.
55
List the **factors that affect VO_max**.
* Age
* Gender
* Genetics
* Training status
* Altitude
## Footnote
These factors impact overall performance and aerobic capacity.
56
What are the **long-term adaptations** in the respiratory system after 12 weeks of aerobic training?
* Respiratory muscles become stronger
* Increased efficiency of mechanics of breathing
* Increased maximum-exercise lung volumes
* Decreased respiratory fatigue
* Increased external gaseous exchange
## Footnote
These adaptations enhance overall respiratory function and performance.
57
What is the overall effect of increased lung volumes after aerobic training?
* Increased volume of O2 diffused into the blood
* Decreased breathing rate at rest and during sub-maximal exercise
* Easier to perform exercise
* Reduced onset of fatigue
* Delayed OBLA
* Increased intensity and duration of performance
* Alleviates symptoms of asthma
## Footnote
These effects contribute to improved exercise performance and respiratory health.
58
Using **Karvonen's principle**, how do you calculate the 70% training heart rate for an 18-year-old with a resting heart rate of 60 bpm?
70% training heart rate = (max HR - resting HR) x 0.7 + resting HR
## Footnote
Max HR is typically estimated as 220 - age.
59
What is the **adaptation** related to **cardiac hypertrophy** after 12 weeks of aerobic training?
* Increased SV at rest and during exercise
* Increased Co at rest
* Increased filling capacity and force of ventricular contraction
* Decreased resting and sub-maximal HR (<60 bradycardia)
* Decreased HR recovery after exercise
## Footnote
Cardiac hypertrophy leads to improved heart function and efficiency.
60
What are the functional effects of **increased elasticity of arterial walls**?
* Increased vascular shunt efficiency
* Decreased resting BP
## Footnote
This adaptation helps in better blood flow regulation.
61
How does an **increased number of RBCs/haemoglobin volume** affect the body?
* Increase in O2-carrying capacity
* Increased gaseous exchange
## Footnote
More RBCs enhance oxygen delivery to muscles.
62
What is the effect of **increased blood plasma volume**?
* Lower blood viscosity aids blood flow and venous return
* Increased surface area for blood flow
## Footnote
This adaptation improves overall circulation.
63
What overall effects result from the adaptations in the cardiovascular system after aerobic training?
* Increased blood flow and O2 transport to muscles
* Decreased BP
* Easier to perform exercise
* Reduced onset of fatigue
* Delayed OBLA
* Increased intensity and duration of performance
* Lower risk of coronary heart disease, hypertension, and stroke
## Footnote
These adaptations contribute to improved athletic performance and health.
64
What adaptation leads to **SO muscle fibre hypertrophy**?
* Increased potential for aerobic energy production
* Increased strength
* Decreased energy cost, which delays fatigue
## Footnote
This adaptation enhances endurance capabilities.
65
What are the effects of an **increased size and density of mitochondria**?
* Increased utilisation of O2
* Increased aerobic energy production
* Increased metabolism of fats
* Increased storage and transport of O2 to mitochondria
## Footnote
More mitochondria improve energy production efficiency.
66
What is the significance of **increased stores of myoglobin**?
* Increased aerobic energy fuels
* Increased duration of performance
* Increased aerobic energy production, fuel, and O2 utilisation
## Footnote
Myoglobin stores enhance oxygen availability for muscle activity.
67
What does the adaptation of **FOG fibres becoming more aerobic** lead to?
* Increased strength of connective tissue
* Increased joint stability
* Decreased risk of injury
* Increased synovial fluid production
## Footnote
This adaptation supports joint health and function.
68
What are the effects of **increased thickness of articular cartilage**?
* Increased bone mineral density
* Increased calcium absorption
* Increased bone strength
* Decreased risk of injury
## Footnote
Thicker cartilage protects joints and enhances stability.
69
What overall effects result from the adaptations in the musculo-skeletal system after aerobic training?
* Increased capacity of aerobic energy production
* Increased joint stability
* Increased metabolic rate
* Decreased risk of injury, osteoarthritis, and osteoporosis
* Easier to perform exercise
* Reduced onset of fatigue
* Delayed OBLA
* Increased intensity and duration of performance
## Footnote
These adaptations contribute to improved physical performance and longevity.
70
What are the **long-term adaptations** in **metabolic function** after 12 weeks of aerobic training?
* Increased metabolism of fats and glycogen
* Increased activity of aerobic enzymes
* Decreased fat mass
* Increased lean mass
* Increased metabolic rate
* Increased breakdown of fats
* Increased glucose tolerance
* Decreased insulin resistance
* Treatment and prevention of type I diabetes
## Footnote
These adaptations lead to improved body composition and exercise performance.
71
What are the **overall effects** of long-term aerobic training on metabolic function?
* Increased use of fuel and O2 to provide energy
* Improved body composition
* Easier to perform exercise
* Reduced onset of fatigue
* Delayed OBLA
* Increased intensity and duration of performance
* Increased metabolic rate
* Increased energy expenditure
* Better management of body weight
## Footnote
These effects contribute to enhanced physical performance and health.
72
Define **power output** in the context of exercise physiology.
The amount of work performed per unit of time, measured in watts (W)
## Footnote
Power output is crucial for assessing performance in various physical activities.
73
What are the **different types of strength** identified in strength training?
* Static
* Dynamic
* Maximum
* Explosive (elastic)
* Strength endurance
## Footnote
Each type of strength has specific definitions and practical examples in sports.
74
What is **static strength**?
Force is applied against a resistance without movement occurring (isometric contraction)
## Footnote
Practical examples include gymnastics positions like arabesque and handstand.
75
What is **dynamic strength**?
Force is applied against a resistance with movement occurring; also known as power output
## Footnote
Examples include the hop, step, and jump phases of the triple jump.
76
Define **maximum strength**.
The ability to produce a maximal amount of force in a single muscular contraction, e.g. 1RM (repetition maximum)
## Footnote
Practical examples include Olympic weightlifting and judo throws.
77
What is **explosive strength**?
The ability to produce a maximal amount of force in one or a series of rapid muscular contractions
## Footnote
This type of strength is essential in sports requiring quick bursts of power.
78
What does **strength endurance** refer to?
The ability to sustain repeated muscular contractions over a period of time
## Footnote
Examples include activities like swimming, rowing, and wrestling.
79
What is the effect of **cross-sectional area of muscle** on strength?
Greater cross-sectional area of muscle = greater strength
## Footnote
Maximum of 16-30 newtons per cm2.
80
How does **fibre type** affect strength?
* Greater % FG + FOG = greater strength over a short period of time
* Fast twitch fibres contract with higher force = greater force of contraction
## Footnote
Males have higher muscle mass and cross-sectional area due to higher testosterone levels.
81
What is the peak strength age range for **females**?
16-25 years
## Footnote
After this age, strength decreases with age.
82
What is the peak strength age range for **males**?
18-30 years
## Footnote
Thereafter, strength decreases with age.
83
What factors contribute to the **age-related decline** in strength?
* Decrease in efficiency of neuromuscular system
* Decrease in elasticity
* Decrease in testosterone
* Reduction in muscle mass
## Footnote
These factors lead to a decline in strength as one ages.
84
What is the **one repetition maximum test** used for?
Testing maximum strength
## Footnote
It involves lifting a high weight for one repetition only.
85
What are the advantages of the **grip strength dynamometer**?
* Direct measurement
* Easy procedure
* Most muscle groups can be tested
## Footnote
It is a common method for evaluating strength.
86
What is a disadvantage of the **one repetition maximum test**?
Difficult to isolate individual muscles
## Footnote
Trial and error may induce fatigue and potential for injury.
87
What does the **Ok abdominal curl test** measure?
Strength endurance
## Footnote
It involves continuous sit-ups at progressive intensities to exhaustion.
88
What are the advantages of the **Ok abdominal curl test**?
* Simple and objective measure
* Inexpensive equipment
* High reliability
* Good for large groups
## Footnote
It allows for isolation of abdominal muscles.
89
What is the **vertical jump test** used to evaluate?
Explosive strength
## Footnote
Data can be converted to calculate a power output.
90
What is a disadvantage of the **vertical jump test**?
* Only the forearm muscles are assessed
* Not sport-specific
* Safety concern over strain on lower back
## Footnote
Result is affected by subject motivation as test to exhaustion.
91
Identify **four factors** that can affect an athlete's strength.
* Resistance (weight - measure as a % of 1RM)
* Repetitions (number of times an exercise is repeated)
* Number of sets (series of repetitions and relief period)
* Work-to-relief ratio
## Footnote
These factors are manipulated in training programs to improve strength.
92
Name **three types of strength** and state how you would evaluate them.
* Maximum Strength
* Explosive Strength
* Endurance Strength
## Footnote
Evaluation methods vary based on the type of strength being assessed.
93
What is the **intensity** (% of one rep max) for **Maximum Strength**?
85-95%
## Footnote
This intensity is crucial for developing maximum strength.
94
What is the **repetition range** for **Explosive Strength**?
6-10
## Footnote
This range is designed to enhance explosive power.
95
What is the **work:relief ratio** for **Endurance (basic)** strength training?
1:2
## Footnote
This ratio helps manage fatigue during endurance training.
96
What is the **recovery time** between sets for **Maximum Strength** training?
4-5 minutes
## Footnote
Adequate recovery is essential for maximum strength development.
97
True or false: **Plyometric training** can be used to develop any type of strength.
TRUE
## Footnote
Plyometric training involves eccentric contractions followed by concentric contractions.
98
What is a key feature of **weight training**?
Can use free weights or machines
## Footnote
Weight training is specific to muscle groups and can develop posture and alignment.
99
What type of training is associated with a **high risk of injury**?
Plyometric training
## Footnote
Injury risk is high if a 'spotter' is not used during high-intensity exercises.
100
Fill in the blank: The **duration** for plyometric training is _______.
2-6 reps with full recovery between
## Footnote
This structure is important for effective plyometric training sessions.
101
What is the **frequency** recommended for plyometric training sessions?
2-3 times per week
## Footnote
Regular training frequency is necessary for optimal strength gains.
102
What is the **work duration** in circuit training?
Time spent at station or number of reps
## Footnote
Work duration is a key feature of circuit training.
103
What is the **relief interval** usually in circuit training?
0-30 seconds
## Footnote
This interval allows for recovery between exercises.
104
List the **key features** of circuit and interval training.
* Set number of stations
* Alternate muscle groups
* Relief interval usually 0-30 seconds
* Usually body weight exercises
* Work duration: time spent at station or number of reps
* Work intensity: 3-6 circuits; 10-15 stations; 10-20+ reps
## Footnote
These features define the structure and execution of circuit training.
105
How many times a week should an athlete follow a **specific strength training programme** for significant adaptations?
2 to 5 times a week
## Footnote
Following this frequency for at least 12 weeks is essential for physiological adaptations.
106
What is the minimum duration for a strength training programme to see significant changes?
At least 12 weeks
## Footnote
This duration is necessary for adaptations in strength and muscle physiology.
107
True or false: Strength can increase **25-100%** in 6 months due to improvements in neural pathways and muscle physiology.
TRUE
## Footnote
This increase is a result of following a specific strength training programme.
108
Define **muscle hypertrophy**.
Increased muscle cell size
## Footnote
This adaptation occurs as a result of strength training.
109
Define **muscle hyperplasia**.
Increased number of muscle fibres
## Footnote
This adaptation can also occur with strength training.
110
What is **muscle hypertrophy**?
Increase in size of contractile proteins and myofibrils
## Footnote
Results in increased force of contraction and muscle mass.
111
What is **muscle hyperplasia**?
Increase in number of contractile proteins
## Footnote
Contributes to increased force of contraction.
112
What are the functional effects of **muscle hypertrophy**?
* Increased force of contraction
* Increased muscle mass
* Increased speed, strength, and power output
## Footnote
May lead to a hypertrophic physique, potentially increasing self-esteem.
113
What adaptations occur in **tendons and ligaments** after strength training?
* Increased strength
* Increased joint stability
* Decreased risk of injury
## Footnote
Strengthening of connective tissues supports overall joint function.
114
What is the effect of strength training on **bone density**?
* Increased bone density
* Increased absorption of calcium
* Decreased risk of osteoporosis
## Footnote
Strength training promotes bone health and reduces fracture risk.
115
What are the overall effects of strength training on muscle?
* Increased muscle mass
* Increased intensity of performance
* Improved body composition
## Footnote
Enhancements in performance metrics are often observed.
116
What happens to **ATP, PC, and glycogen stores** within the muscle after strength training?
They increase
## Footnote
This enhances the capacity for alactic energy production.
117
What is the effect of increased enzyme activity after strength training?
* Increased efficiency of anaerobic energy production
* Delaying of OBLA/fatigue
## Footnote
Enzyme activity improvements support better performance in high-intensity activities.
118
What is the significance of **increased buffering capacity** after strength training?
Increased tolerance and removal of lactic acid
## Footnote
Helps delay fatigue during intense exercise.
119
What are the overall effects of metabolic adaptations after strength training?
* Increased aerobic fuel stores
* Increased intensity/duration of performance
* Increased metabolic rate
## Footnote
These adaptations contribute to improved weight management and performance.
120
What does **neural adaptation** refer to in the context of strength training?
Increased recruitment of motor units and fibre types
## Footnote
Enhances force of contraction and coordination.
121
What is the functional effect of decreased inhibition of the **stretch reflex**?
Improved co-ordination and simultaneous stimulation of motor units
## Footnote
This allows for more effective muscle contractions.
122
What are the overall effects of neural adaptations after strength training?
* Increased speed
* Increased strength
* Increased power output
## Footnote
Neural adaptations play a crucial role in enhancing athletic performance.
123
What is **flexibility**?
The range of motion (ROM) about a joint
## Footnote
High levels of flexibility are beneficial in most sports and physical activities, especially in ballet dancing and gymnastics.
124
Name the **two main types** of flexibility.
* Static flexibility
* Dynamic flexibility
## Footnote
Static flexibility includes static active and static passive flexibility, while dynamic flexibility involves movement.
125
What is **static active flexibility**?
Voluntary contraction to move a joint just beyond its range of movement
## Footnote
Example: Holding a hamstring stretch.
126
What is **static passive flexibility**?
Assistance from a partner to move the joint just beyond its range of movement
## Footnote
Example: Partner-assisted stretching.
127
What is **dynamic flexibility**?
The range of motion about a joint with reference to speed of movement
## Footnote
Example: A gymnast performing a straddle vault.
128
Name a factor that affects **flexibility**.
* Type of joint
* Length and elasticity of surrounding connective tissue
* Gender
* Age
## Footnote
Each factor influences the range of motion (ROM) around a joint.
129
How does the **type of joint** affect flexibility?
A ball and socket joint has a greater ROM than a condyloid joint
## Footnote
The size and shape of joints and their articulating bones can aid and limit ROM.
130
How does **length and elasticity** of surrounding connective tissue affect flexibility?
Greater length and elasticity lead to greater ROM
## Footnote
The greater the length, the greater the distance before the stretch reflex is inhibited.
131
True or false: **Females** are generally more flexible than males.
TRUE
## Footnote
Females have higher levels of hormones like estrogen and relaxin that contribute to flexibility.
132
At what stage of life is **flexibility** greatest?
Childhood
## Footnote
Flexibility declines with age due to loss of elasticity in connective tissues.
133
What is the difference between **static flexibility** and **dynamic flexibility**?
* Static flexibility: ROM without reference to speed
* Dynamic flexibility: ROM with reference to speed
## Footnote
This distinction is important for understanding different types of flexibility training.
134
What is the **first method** of evaluating flexibility mentioned in Table 1.2.25?
Goniometry
## Footnote
Involves using a 360-degree protractor to calculate the difference between starting angle and full range of motion (ROM).
135
What are the **advantages** of using **goniometry** for evaluating flexibility?
* Objective
* Valid/accurate
* Any joint can be measured
* Can be sport-specific
* Easy
* Cheap, accessible equipment
## Footnote
Goniometry provides standardized data scores for flexibility assessment.
136
What are the **disadvantages** of using **goniometry**?
* Difficult to locate axis of rotation
* Training required for accurate measure
* Measures flexibility in lower back and hamstrings only
* Not joint-specific
* Need to warm up and hold position for 2 seconds
## Footnote
These limitations can affect the accuracy and applicability of the results.
137
What is the **second method** of evaluating flexibility mentioned in Table 1.2.25?
Sit and reach test
## Footnote
This test involves placing a box against a wall and measuring the distance reached with straight legs at full stretch.
138
What are the **advantages** of the **sit and reach test**?
* Easy
* Cheap, accessible equipment
* Standardised data score
## Footnote
The sit and reach test is a widely used method for assessing flexibility.
139
What is a **disadvantage** of the **sit and reach test**?
Not joint-specific
## Footnote
This test primarily measures flexibility in the lower back and hamstrings.
140
What are the **two main types** of stretching routines?
* Maintenance stretching
* Developmental stretching
## Footnote
Maintenance stretching is performed to maintain current range of motion (ROM), while developmental stretching aims to improve ROM at a joint.
141
What is the purpose of **maintenance stretching**?
To maintain current ROM and prepare for exercise
## Footnote
It is typically performed as part of a warm-up routine.
142
What is the purpose of **developmental stretching**?
To improve the ROM at a joint
## Footnote
This type of stretching is designed to enhance flexibility.
143
List the **stretching techniques** that can be used to improve flexibility.
* Static active stretching
* Static passive stretching
* Isometric stretching
* Proprioceptive neuromuscular facilitation (PNF)
* Dynamic stretching
* Ballistic stretching
## Footnote
These techniques vary in their approach and effectiveness for enhancing flexibility.
144
Define **static active stretching**.
A performer moves the joint into its fully stretched position without assistance and holds for 10-30 seconds
## Footnote
This technique relies on the performer's strength to maintain the stretch.
145
Define **static passive stretching**.
A performer moves the joint just beyond its point of resistance with assistance and holds for 10-30 seconds
## Footnote
This technique involves external help to achieve a deeper stretch.
146
What is **proprioceptive neuromuscular facilitation (PNF)**?
A stretching technique to desensitize the stretch reflex, involving static passive stretch, isometric contraction against the agonist, relaxation, and further stretching
## Footnote
PNF is effective for enhancing flexibility through a combination of stretching and muscle contraction.
147
What is the main goal of **static stretching**?
Lengthening a muscle and connective tissue just beyond the point of resistance
## Footnote
This type of stretching overcomes the stretch reflex, creating a greater stretch.
148
What is the recommended **duration** for holding a static stretch?
10-30 seconds
## Footnote
It is advised to limit the session to 1 hour in 36 hours.
149
What is **passive stretching**?
A partner or apparatus aids the stretch
## Footnote
This method allows for a deeper stretch with assistance.
150
What is the **risk** associated with isometric stretching?
Carries a high risk of damaging tendons and connective tissues
## Footnote
Not to be performed by individuals under 16 years of age.
151
What is the **method** of isometric stretching?
Isometrically contracting muscles while holding a stretch
## Footnote
This method involves the assistance of a partner or apparatus.
152
What is the **duration** for repeating an isometric stretch?
3-6 times
## Footnote
After each stretch, relax for 20 seconds before repeating.
153
What is the definition of **active stretching**?
Performer stretches without help
## Footnote
This method relies on the individual's own strength to achieve the stretch.
154
What are the two types of stretching mentioned alongside static stretching?
* PNF stretching
* Dynamic stretching
* Ballistic stretching
## Footnote
These methods provide different approaches to flexibility training.
155
What does **PNF stretching** involve?
* Static stretching with partner assistance
* Isometric contraction of the agonist
* Relaxation of muscles to allow further movement
## Footnote
The process is repeated 3 times, allowing muscle spindles to adapt and increase length.
156
List the **three steps** involved in PNF stretching.
* Static - move joint just past point of resistance
* Contract - agonist isometrically contracts for 6-10 seconds
* Relax - muscles relax and limb can be moved further
## Footnote
This method helps in increasing flexibility and range of motion.
157
What is the purpose of **dynamic stretching**?
* Prepare connective tissues for dynamic movement
* Less risk of injury compared to ballistic stretching
## Footnote
Dynamic stretching involves controlled movements like arm or leg swings.
158
True or false: **Ballistic stretching** uses momentum to force the joint through its extreme range of motion.
TRUE
## Footnote
This method is often associated with dangerous practices and can activate the stretch reflex.
159
What activities often use **ballistic stretching** methods?
* Gymnastics
* Dance
## Footnote
These activities require a large degree of flexibility.
160
What are the **physiological adaptations** from flexibility training?
* Increased resting length
* Increased elasticity
## Footnote
Significant structural changes occur with a specific flexibility training program followed 3 to 6 times a week for at least 6 weeks.
161
List the **functional effects** of flexibility training adaptations.
* Increased range of motion about a joint
* Reduced stretch reflex stimulus
* Increased potential for static and dynamic flexibility
* Decreased inhibition from the antagonist
* Increased stretch of the antagonist
## Footnote
These adaptations lead to improved performance and reduced injury risk.
162
What are the **overall effects** of flexibility training?
* Increased range of motion about a joint
* Increased distance and efficiency for muscles to create force at speed
* Decreased risk of injury
* Improved posture and alignment
## Footnote
Flexibility training is essential for enhancing athletic performance.
163
What does **CVD** stand for?
Cardiovascular disease
## Footnote
CVD encompasses all diseases of the heart.
164
Name a specific disease included under **cardiovascular disease**.
* Atherosclerosis
* Coronary heart disease
* Heart attack
* Stroke
## Footnote
These diseases are related to the heart and blood vessels.
165
What is **atherosclerosis**?
A build-up of fatty deposits on arterial walls
## Footnote
It can lead to chronic high blood pressure (hypertension).
166
What results from **atherosclerosis** of the coronary arteries?
Coronary heart disease
## Footnote
This condition can lead to angina or heart attack.
167
What causes a **heart attack**?
A blockage or clot in the coronary artery
## Footnote
This blockage cuts off oxygen supply to the cardiac muscle.
168
What is a **stroke**?
A blockage in a cerebral artery or a blood vessel bursting in the brain
## Footnote
This condition cuts off blood supply to the brain.
169
How much can exercise reduce the overall risk of developing **CVD**?
30%
## Footnote
Regular training has significant health benefits.
170
List some benefits of **regular training** on cardiovascular health.
* Reduces blood lipids and cholesterol
* Prevents hardening of arterial walls
* Decreases blood viscosity
* Increases coronary circulation
* Leads to cardiac hypertrophy
* Decreases body fat
* Increases blood flow and oxygen transport
* Reduces stroke risk by 27%
## Footnote
These adaptations contribute to overall heart health.
171
What characterizes **respiratory disease**?
One or several diseases of the airways
## Footnote
Common conditions include asthma and COPD.
172
What is **asthma**?
Constriction of the bronchial airways and inflammation of mucus membranes
## Footnote
It limits breathing and can be exercise-induced.
173
What does **COPD** stand for?
Chronic obstructive pulmonary disease
## Footnote
This condition involves inflammation and narrowing of the airways.
174
What is the biggest risk factor for **respiratory disease**?
Smoking
## Footnote
It significantly increases the risk of developing respiratory conditions.
175
How can exercise affect **respiratory disease**?
* Increases respiratory muscle strength
* Decreases breathing rate
* Increases air flow
* Maintains lung tissue elasticity
* Increases alveoli surface area
## Footnote
These effects help alleviate symptoms and improve lung function.
176
What do **HDL** and **LDL** stand for?
* HDL: High-density lipoproteins
* LDL: Low-density lipoproteins
## Footnote
HDL removes cholesterol from arterial walls, while LDL deposits it.
PE- charlotte
flashcards
Decks in class (14)
# Cards
-
Muscular and skeletal system118
-
Cardiovascular system79
-
Respiratory System59
-
Energy for Exercise64
-
Environmental effects on body systems34
-
Diet and Nutrition97
-
Preperation and Training methods176
-
Injury prevention and Rehabilitation92
-
Biomechanical principles, levers and technology83
-
Linear, Angular motion, fluid mechanics and projectiles120
-
Skill Acquisition153
-
Sports psychology172
-
Sport and Society105
-
Contemporary issues in Physical activity and Sport61
