VO2, Flexibility and Strength

  • Created by: hanwiss1
  • Created on: 04-05-17 11:49
What are the 3 main training methods?
Continuous, fartlek , high intensity interval training
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Define and discuss continuous training
It is the steady-state low-moderate intensity work for a prolonged period of time. it involves exercise like running etc for 20-80 minutes at 60-80% of your max HR. It stresses the aerobic system and slow oxidative muscle fibres. EG marathon runner
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Define and discuss HIIT
it is repeated bouts of high intensity work followed by varied recovery. Overall it can last between 20-60 minutes, the work should be carried out at 80-95% of max HR and recovery should be at 40-50%. Similar benefits to aerobic capacity but is fast
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Define and discuss fartlek training
it is continuous steady state aerobic training interspersed with varied high intensity bout and lower recovery periods. It involves working at different speeds and terrains and is commonly used for team players who have to work at different levels
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What is aerobic capacity
the ability of the body to inspire, transport and utilise oxygen to perform sustained periods of aerobic activity.
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What factors affect are VO2 max?
Hereditary/genetics, training, age and gender
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State the 3 tests for vo2
Multi-stage fitness test, queens college step test and cooper test
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Expand on the medulla oblongata
it consists of RCC,CCC and VCC. the RCC regulates breathing via the phrenic and intercostal nerve, the CCC controls HR via the vagus and accelerator nerve and the VCC controls the redistribution of blood via the VSM
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define flexibility and expand
flexibility is the range of movement around a joint. It is joint specific and also sport specific.
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What is static flexibility?
the range of movement without taking into account the speed of movement, it is the max ROM a muscle will allow an external force. EG holding a hamstring stretch
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What is dynamic flexibility?
the range of movement which take into account the speed of movement and reflects the joints resistance to movement EG a straddle jump
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Give 3 benefits of flexibility training
reduce risk of injury, improve posture, alignment and ergonomics and reduction of delayed onset muscle soreness
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Give 5 ways that flexibility enhances performance
Flexible muscles perform better than tight, improves range of motion, increased range of motion for applying forces, improve economy of movement and improve motor performance
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Name some factors that affect flexibility
type of joint, joint shape, length and elasticity of connective tissue, muscle length and elasticity, gender, age, temperature, muscle mass, nerves, hypermobility, training
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How do you measure flexiblity
Sit and reach test, Goniometry - measures the number of degrees from a neutral starting position to the position at the end of the ROM
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Explain the FITT priniciple for flexibility
F - frequency - 2-4 times a week depending on the individual and initial flexibility. I - intensity - varying from mild tension to extreme point of resistance. T - time - how long the stretch is held for, 10-30 seconds 3-6 times. T - type
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Static stretching
lengthening a muscle and connective tissue just beyond the point of resistance and holding for 10-30 seconds. ACTIVE - the performer themselves moves the joint into the stretched position. PASSIVE - the performer has assistance
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Isometric stretching
a performer isometrically contracts the muscle whilst holding a stretched position for 7-20 seconds. It overcomes the stretch reflex and creates greater stretch, Should only be completed once every 36 hours
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Proprioceptive neuromuscular facilitation
a stretching technique to densities the stretch reflex whereby a performer completes a static passive stretch, isometrically contracts the agonist(6-10), relaxes and then stretches further. STATIC-CONTRACT-RELAX
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Ballistic stretching
this involves swinging or bouncing movement. Use momentum to force the joint through its extreme ROM. Should only be sued when already flexible
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Dynamic stretching
it involves taking a joint through its full ROM with control over entry and exit of the stretch EG walking lunge
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What are the 5 types of stretching
Static, Isometric, Proprioceptive neuromuscular facilitation, ballistic and dynamic
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What are the 5 types of stength
maximum, static, dynamic, explosive, strength endurance
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What is maximum strength
the maximum force the neuromuscular system can exert in a single voluntary muscle contraction, one way it can be tested is by the grip dynometer
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What is static strength
the force exerted by the neuromuscular system while the muscle length remains constant and static
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What is dynamic strength
the ability of the neuromuscular system to overcome a resistance with a high speed of contraction, this can be tested by the wingate test
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What is explosive strength
the ability to expand a maximal amount of energy in one or a series of strong, sudden high intensity movements
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What is strength endurance
this is the ability of a muscle to sustain or withstand repeated muscle contractions or a single static action
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State some factors affecting strength
MUSCLE COMPOSITION; fast twitch fibres, cross sectional area, muscle size. GENDER; females strength is lower, females have less muscle mass, less testosterone
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Define repitions
the number of times an exercise is repeated or weight is lifted
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define sets
a series of repetitions followed by a rest period
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define resistance
the force against a movement
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State 4 strength training methods
the multi-gym, free weights, circuit training, plyometrics
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What is plyometric training
a series of explosive exercises to improve the speed at which a muscle shortens
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Other cards in this set

Card 2

Front

Define and discuss continuous training

Back

It is the steady-state low-moderate intensity work for a prolonged period of time. it involves exercise like running etc for 20-80 minutes at 60-80% of your max HR. It stresses the aerobic system and slow oxidative muscle fibres. EG marathon runner

Card 3

Front

Define and discuss HIIT

Back

Preview of the front of card 3

Card 4

Front

Define and discuss fartlek training

Back

Preview of the front of card 4

Card 5

Front

What is aerobic capacity

Back

Preview of the front of card 5
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