Training, Performance, and Physiological Adaptations

Flashcards covering the types of training, principles of training, and physiological adaptations required for improved movement and performance.

Aerobic Training Zone

An intensity range between the aerobic and anaerobic thresholds, approximately $65-85\%$ of maximum heart rate, where exercise can be maintained without switching to anaerobic systems.

Continuous Aerobic Training

A training method involving sustained effort for at least $20\text{ mins}$ without rest periods, primarily focusing on slow twitch muscle fibres and cardiovascular endurance.

Fartlek Training

Also known as 'Speed Play,' this method involves periods of high intensity efforts added to a continuous moderate-to-low intensity session to engage both aerobic and anaerobic systems.

Aerobic Interval Training

Continuous activity featuring extended periods of work interspersed with shorter periods of rest, using a small work-to-rest ratio to keep heart rate in the aerobic zone.

Aerobic Circuit Training

Moving through a sequence of stations performing various activities (aerobic, anaerobic, or strength) with short rest periods to keep heart rate above the aerobic threshold of $65\%$.

Anaerobic Interval Training

High intensity training involving shorter distances and durations (max $2\text{ mins}$) at $85-90\%$ max effort, with at least a $1:2$ work-to-rest ratio to improve lactate tolerance.

High Intensity Interval Training (HIIT)

Repeated bursts of high intensity work ($85-95\%$) followed by brief rest, lasting $20-45\text{ mins}$ in total to benefit both aerobic and anaerobic systems.

Sprint Interval Training (SIT)

Brief periods of maximal ($100\%$) intensity sprints with extended rest periods to allow for the recovery of PC stores and improve ATP-PCr system efficiency.

Plyometric Training

Exercises that use the stretch-shortening cycle (SSC), involving an eccentric contraction (lengthening) immediately followed by a concentric contraction (shortening) for explosive power.

Resistance Training

The incorporation of extra resistance into movements to increase recruitment of fast twitch muscle fibres, neural activation, and ATP/PCr stores.

Static Stretching

A safe form of stretching where a muscle is gradually lengthened and held for $30\text{ seconds}$ to $2\text{ minutes}$ to the point of discomfort.

Ballistic Stretching

A high-risk technique involving swinging or bouncing movements to force muscles beyond their normal range of motion, countering the stretch reflex.

Dynamic Stretching

Controlled, continuous movements that engage muscles in their full range of motion to increase blood flow and mimic performance actions.

Proprioceptive Neuromuscular Facilitation (PNF)

A flexibility technique involving a static stretch, followed by an isometric contraction against resistance, and a final static stretch to stimulate the Golgi Tendon Organ for greater muscle relaxation.

Progressive Overload

The principle that training must be performed at a level slightly above normal performance, with resistance or load increasing as the body adapts to avoid plateaus.

Aerobic Threshold

The minimum intensity of exercise required to produce cardiovascular endurance improvement, typically $65-70\%$ of maximum heart rate.

Anaerobic Threshold

The level of intensity where lactic acid accumulates in the blood faster than the body can remove it, occurring at approximately $85\%$ of maximum heart rate.

Reversibility

The principle that fitness gains are lost when training stops; aerobic gains decline in $4-6\text{ weeks}$ while strength loss is visible within $2\text{ weeks}$.

Specificity

The principle that training must reflect the specific movements, energy systems, muscle groups, and components of fitness required for an athlete's particular sport.

Stroke Volume (SV)

The amount of blood pumped out of the left ventricle per contraction.

Cardiac Output (CO)

The amount of blood pumped out of the left ventricle per minute, calculated as $SV \times HR$.

Oxygen Uptake (VO2 Max)

A measurement of aerobic fitness expressed as the amount of oxygen in milliliters the body uses per kilogram of body weight per minute ($\text{mL/kg/min}$).

Haemoglobin

The protein in red blood cells that carries oxygen, which can increase by over $20\%$ through regular aerobic training.

Muscle Hypertrophy

The increase in the size, bulk, and strength of muscles through the growth of myofibrils and increased actin and myosin filaments.

Slow-Twitch Muscle Fibres (Type I)

Red muscle fibres that contract slowly and release energy gradually, using fats and oxygen as fuel efficiently due to high mitochondrial and capillary density.

Fast-Twitch Muscle Fibres (Type II)

White muscle fibres suited for maximal power and explosive force; they fatigue quickly and are divided into Type IIa (adaptable/mixed) and Type IIb (purely anaerobic).