training methods

aerobic capacity

the ability of the heart and lungs to take in, utilise and transport oxygen to the muscles during sub-maximal exercise

VO2 max

the maximum volume of oxygen that is taken in, utilised and transported during exercise per minute

4 factors affecting aerobic capacity

1. physiological makeup (% of muscle fibres, size of heart/lungs)

2. age (25-30 - peak age)

3. gender (men 30% bigger lungs avg.)

4. training (sub-max training to increase)

4 evaluation tests for aerobic capacity

1. direct gas analysis (collects/measures inspired and expired air)

2. cooper 12 min run

3. queen’s college step test

4. NCF multistage fitness test (continuous shuttle run)

2 training methods for aerobic capacity

1. continuous (20min+, 60-80% maxHR)

2. HIIT (20min-1hr, 80-90% maxHR, 5s-8m intervals, 1:1/1:0.5)

5 factors affecting strength

1. cross sectional area (of individual muscle fibre, more force generated by large cross sectional area)

2. age (peak - 25)

3. gender (males stronger, high testosterone = high muscle mass)

4. fibre type (high no. of FG fibres = greater force so higher max strength)

5. training

4 evaluation tests for strength

1. vertical jump test (explosive strength)

2. NCF abdominal curl test (strength endurance)

3. one rep max (max strength)

4. hang grip dynamometer (max strength)

4 training methods for strength

1. weight training (free weights)

2. multi gym (cables/machines)

3. circuit/interval training (30secs on/off)

4. plyometrics (no. of contacts on landing)

4 factors affecting flexibility

1. type of joint (ball+socket more flexible)

2. age (peak - 15, loss of elasticity in muscles/connective tissue)

3. gender (females higher relaxin hormone than males)

4. length of elasticity of surrounding connective tissue (longer = more flexible)

2 evaluation tests for flexibility

1. sit and reach (hamstring flexibility)

2. goniometer (hyperextension at joints)

5 training methods for flexibility

1. static (active/passive)

2. isometric (against resistance - passive)

3. PNF (stretch, contract, relax, stretch further)

4. dynamic (control over entry/exit of movement)

5. ballistic (momentum carrying past point of resistance - swinging/bounding)

2 respiratory adaptations for aerobic capacity

1. stronger respiratory muscles

2. increased SA of alveoli

increased long vol, more sites for gas exchange → efficient gas exchange, OBLA less likely

5 cardiovascular adaptations for aerobic capacity

1. cardiac hypertrophy

2. increased elasticity of arterial walls

3. increased blood/plasma volume

4. increased no. of RBCs

5. capillarisation around SO muscle fibres

increased SV+Q, more efficient vascular shunt, quicker distribution → delay OBLA, decrease BP

3 structural adaptations of aerobic capacity

1. SO muscle fibres hypertrophy

2. increased myoglobin stores

3. increased strength of connective tissue

3 metabolic adaptations of aerobic capacity

1. increased activity of aerobic enzymes

2. decreased fat mass

3. decreased insulin resistance

quicker aerobic energy production → increased use of fuel for aerobic respiration

2 neural pathway adaptations of strength

1. increased recruitment of motor units and fast muscle fibres

2. decreased inhibition of strength reflex

increased force/speed of contraction, greater agonist muscle strength →more explosive

3 muscle/connective tissue adaptations of strength

1. muscle hypertrophy

2. increased strength of ligaments/tendons

3. increased bone density/mass

greater force of contraction, less likely to get osteoporosis → more explosive

3 metabolic adaptations of strength

1. increased ATP/PC/glycogen stores

2. increased enzyme activity

3. increased muscle mass

efficient energy production →improved anaerobic performance

2 muscle/connective tissue adaptations of flexibility

1. increased resting length

2. increased elasticity

increased ROM at joint →increased flexibility, injury less likely