2023-08-17T05:42:25+03:00[Europe/Moscow] en true Frequency, Need to allow for recovery and rest time, Catabolic effect, Anabolic effect, Intensity, Heart Rate Maximum can be predicted by, %VO2max is measured off an athlete’s VO2maximum, RPE is the rate of perceived exertion felt by the performer, Time, Type, Specificity, Progression, Diminishing returns, Variety, Maintenance, Detraining, Overtraining, Continuous training, Interval training, Long Interval training, Intermediate Interval training, Short Interval training, Fartlek, Circuit training, Fixed time circuit, Fixed load circuit, Individual circuit, all out maximal effort, high intensity, vo2 max, 100 peak power, Resistance training, A repetition maximum (RM), hiit, hift, Musucular stregnth, hyperthropy power endurance novice, Plyometrics, Static Stretching, Dynamic stretching, Ballistic stretching, (PNF) Stretching flashcards
pe unit 4 aos 3

pe unit 4 aos 3

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  • Frequency
    Number of training sessions per week to ensure improvements
  • Need to allow for recovery and rest time
    improvement: train 3 to 4 times per week, Maintain: train 2 times per week.
  • Catabolic effect
    is the destructive metabolism (breakdown) of muscle tissue and other compounds in the body
  • Anabolic effect
    is the building of proteins and muscle tissue
  • Intensity
    refers to the level of exertion applied during the work phase of a training session. Measure via % max HR, %VO2 max, RPE, Accelerometers/GPS tracking.
  • Heart Rate Maximum can be predicted by
    220 minus age OR 208 minus 0.7 x age
  • %VO2max is measured off an athlete’s VO2maximum
    To convert % VO2max into %HR max add 10%. 75-85% VO2max = 85-95% HR max
  • RPE is the rate of perceived exertion felt by the performer
    Score out of 10, Subjective measurement.
  • Time
    can refer to the length of a training session or the length of the training program. Training programs should be at least 6 weeks long (with 12 weeks being ideal)
  • Type
    The training method used to train the specific fitness component
  • Specificity
    Replicating characteristics of physical activity in the training. An athlete should train the specific Energy system, Fitness components, Muscle groups & Skills required.
  • Progression
    Workload needs to be increased once a performer becomes accustomed to the training to enable positive adaptations to occur .If not enough stress is placed on the body, adaptations will plateau Overload is applied to training to enable adaptations to occur by changing. Time of Work, Amount of Resistance, Number of Sets/Sessions.
  • Diminishing returns
    Each individual has a genetic potential for fitness. An untrained athlete will show greater initial improvements than a trained athletes
  • Variety
    Varying a program can help keep athletes interested and motivated. However specificity must be remembered!!
  • Maintenance
    Fitness gains can be maintained by training twice per week, Good for seasonal athletes (maintain their fitness in the off season)
  • Detraining
    Training adaptations reverse and athlete goes back to pre training status
  • Overtraining
    occurs when there is insufficient rest between training sessions or too much overload is applied
  • Continuous training
    LSD, activity non stop, 70-85 per cent hr max for 20 mins.
  • Interval training
    involves a period of work followed by rest, overloading need to be careful. work: rest
  • Long Interval training
    aerobic sustem training usually 60 sec work and rest 1:1.
  • Intermediate Interval training
    anaerobic glycolysis 10 to 60 secs, 1:3.
  • Short Interval training
    trains ATP-CP, work periods of less than 10 secs. 1:6.
  • Fartlek
    continuous running and random bursts of speeds, classified as aerobic but improves both.
  • Circuit training
    Sequenced performance of exercises at different activity stations
  • Fixed time circuit
    is when the performer completes as many repetitions of the exercise in a specific time
  • Fixed load circuit
    is when the number of repetitions at each station is predetermined
  • Individual circuit
    is when the performer completes as many repetitions as possible and then they need to complete half that number as fast as they can
  • all out maximal effort
    cycling ex6 reps, 3 times a week.
  • high intensity
    cycling, 4:3, 4 reps. 80 per cent
  • vo2 max
    4:1, 4 to 6 reps, running.
  • 100 peak power
    60:75, cycling, 8 to 12 reps.
  • Resistance training
    used to improve muscular strength, muscular endurance and muscular power. Lifting is resistance, repetitions and sets.
  • A repetition maximum (RM)
    is the most weight a person can lift for a defined number of exercise movements.
  • hiit
    Unimodal exercises Eg. Running, cycling, Conducted in set intervals. Defined rest period
  • hift
    multimodal eg push up and squats, conduct in circuit or interval, rest breaks when needed.
  • Musucular stregnth, hyperthropy power endurance novice
    60 to 70, 85, 30 to 60, 40 to 60, 8 to 12 reps. 3 to 6 reps, 15 to 25. 1 to 3 sets all slow and moderate, but power is fast. Rest 2 to 3, then 1.
  • Plyometrics
    When there is a rapid eccentric muscular contraction (muscle lengthening) the stretch reflex initiates a rapid concentric muscle contraction (muscle shortening) to protect the muscle from overstretching.
  • Static Stretching
    When a person stretches in a position and holds it for at least 10 seconds, used in rest.
  • Dynamic stretching
    involves moving a joint through a range of motions with controlled momentum. Like gymnastics, and ballet.
  • Ballistic stretching
    involves the same movements but with much greater force, warm up usually. Prevent injury usually
  • (PNF) Stretching
    Muscle is moved through its ROM until the first sign of discomfort, at this point the muscle is contracted isometrically for