Specialised training

Question 1

Name 5 characteristics of plyo training

Answer 1

• Used to improve power (elastic strength)
• Session involved gravity eg hopping skipping jumping (benefits athletes that use these movements)
• high intensity anaerobic work
• needed by athletes that have explosive strength (sprinters, long jumpers)
• ATP - PC system used and lactic acid

Question 2

What are concentric and eccentric muscle contractions (isotonic)

Answer 2

Concentric = muscles SHORTENING under contraction
Eccentric = muscles LENGTHENING under contraction (act as a break)

Question 3

What is the definition of a plyo contraction?

Answer 3

A rapid eccentric contraction followed by an explosive contraction contraction eg quads under jumping action

Question 4

What is the process during a plyo contraction? (stretch shortening cycle)

Answer 4

1) eccentric muscle contraction (pre-stretch)
2) stimulates the muscle spindles (detect the rate and length of change) which sends an impulse to the CNS and then an impulse to the motor neuron which activates the stretch reflex
3) The stretch reflex stops the muscle from overstretching so sends an impulse to concentrically contract the muscle
4) The time between the pre-stretch and the concentric contraction is amortisation (longer amort causes potential energy to diminish

Question 5

What are the ads of plyo?

Answer 5

• develops power and elastic strength
• activities can be made sport specific
• can develop power in upper and lower body

Question 6

What are the dis ads of plyo?

Answer 6

• Can lead to injury (muscle tear)
• suitable warm up must take place
• more recovery time is needed (no more than 3 sessions a week)

Question 7

What is glycogen loading?

Answer 7

Dietary manipulation to maximise muscle glycogen which is used by endurance athletes relying on the aerobic system

Question 8

Why do athletes glycogen?

Answer 8

• low intensity exercise (marathon) energy is gained from fats
• but the body will suffer a shortage of fats after 60-90 mins and glycogen becomes the body’s main fuel source
• if the athlete runs out of glycogen they will ‘hit the wall’
• glycogen is needed for fats to be broken down
• therefore athletes will boost their glycogen intake prior to event

Question 9

Explain the old method of glycogen loading..

Answer 9

• athletes do high intensity work 6-4 days prior with little glycogen intake (this is deplete glycogen stores)
• 3-1 days before, the intensity is tapered (reducing the intensity of exercise) and super compensate their carbohydrate and water (facilitate glycogen storage)

Question 10

What are the disadvantages of old method of glycogen loading?

Answer 10

• heavy legs from the high intensity work

- bloated from the extra carb intake and water retention

Question 11

Name 5 characteristics of altitude training…

Answer 11

• training at high altitude (2,500m)
• at 1,500m the pp decreases by 50%
• benefits endurance athletes to increase endurance levels and aerobic system
• There is a lower concentration of oxygen which means the body has to compensate by breathing deeper and quickly to increase blood concentration levels as well as raised heart rate to deliver ox to tissues
• this increases the production of red blood cells and hemoglobin concentration (these increase the oxygen carrying capacity)

Question 12

What are the three stages of altitude training?

Answer 12

1) acclimatisation (adjusting to the high altitude)
2) primary training (1-3 weeks progressively increases)
3) Recovery (2-5 days prepare to return to sea level and intensity is gradually reduced)

Question 13

What are the ads of altitude training?

Answer 13

• increase in red blood cells, hemoglobin and ox carrying capacity
• when returning sea level the OCC is increased and the air has high conc of ox which will aid energy production

Question 14

What are the dis ads of altitude training?

Answer 14

• benefits are soon lost at sea level
• psychological affects such as travelling and time away from home
• altitude sickness
• difficult to train due to lack of ox
• lose of fitness (decrease in VO2 max)
• detaining may occur and lack of fitness

Question 15

What does PNF stand for?

Answer 15

Proprioceptive neuromuscular facilitation

Question 16

What is PNF?

Answer 16

Advanced stretching technique used to improve flexibility (range of movement around a joint) and warm up is crucial

Question 17

Explain how the muscle spindles, stretch reflex and golgi tendon organs..

Answer 17

1) as the muscle contracts the muscle spindles detect the rate and length of change
2) as the muscle continues to contract, the stretch reflex is activated
3) However, as the muscle continues to contract further, the critical tension threshold is exceeded and activates the GTO which initiates autogenic inhibition which overrides the signal from the stretch reflex
4) this causes the muscle to relax and can then be stretched further

Question 18

What is the process of PNF stretching?

Answer 18

1) Thorough warm up
2) move a body part to its ROM
3) hold for 30 secs
4) contract isometrically pushing against an immovable object targeting the muscle for 6-10 secs
5) relax the muscle
6) strech the same muscle again and hold for 30 secs at the new ROM
7) Repeat 2-5 times

Question 19

What are the drawbacks to PNF stretching?

Answer 19

• Don’t do on the same day as comp
• 48hrs rest prior to repeating
• Not recommended to under 18’s
• vulnerable to injury if no warm up is taken place