Exercise Physiology B

Name the 5 health related fitness components.

• Aerobic Capacity

• Muscular Strength

• Muscular Endurance

• Flexibility

• Body Composition

What are the skill related fitness components?

• Muscular Power

• Coordination

• Balance

• Agility

• Speed

• Reaction Time

• Anaerobic Capacity

What are the components of a training session? What are the purposes of these?

• Warm Up - prepare the body for the upcoming work period, physiologically and psychologically

• Conditioning - Fitness phase: maintain energy system capacity and maintain match fit. Skill developement: practice game related skills and scenarios revelant to the sport.

• Cool down - gradual reduction in intensity to assist with recovery.

Name the training principles.

• Specificity

• Progressive Overload

• Frequency

• Intensity

• Duration

• De-Training (reversibility)

• Variety (tedium)

• Indiviudality

• Diminishing Returns

I DID SPORT acronym

What is the purpose of specificity?

Relevance to the sport, athletes get what they train for, see improvement in skills within the sport.

An athlete increases the weigh subtly everytime they use the bench press. What training principle is being applied? Why are they doing this?

• Progressive overload

Constantly challenge the body to new heights and limits for improved fitness, performance, etc.

What is frequency? Why might frequency change?

• The number of times training occurs in a given period

• To increase aerobic capacity (preperation phase), to decrease progressive overload and work rate (competition phase).

A sprinter is training for a 100m race and is training around 95% of their max heart rate. What training principle is being applied to improve performance? Why would this change in different sports?

• Intensity

• different sports place different demands on the body. Eg: an AFL player doesnt necessarily need a 10 second 100m sprint.

What is duration? Name two examples.

• The lengh of training time

• Can include each session (minutes), total program (months/weeks), etc.

An athlete goes on holiday for 6 weeks and doesn’t participate in activity. What does this cause?

• De-training, the loss of physiological performance.

What does variety help with?

• Keep training sessions, conditioning, etc fun and keep athletes engaged.

What is the purpose of individuality?

Considers personal needs, goals, and fitness levels; not every athlete is the same.

An untrained runner starts running 3x a week and sees huge improvement. What training principle is this?

• Diminishing returns

What does FITT mean?

Frequency, Intensity, Time, Type

• Should be considered when developing a training program/session.

What is the intensity and duration of continous training?

Long and low intensity nonstop for a period of time.

What does fartlek training incorporate?

• A variation of continous training; changes the intensity throughout the training session.

What is interval training?

• Alternates between high intensity exercise and periods of rest.

Name the ratios for long, medium, and short interval training.

Long - 1:1

Medium - 1:3

Short - 1:6

What is HIIT?

• High Intensity Interval Training

• Periods of short, high intensity work, followed by periods of low recovery.

What is cross training?

• Combining exercises to work multiple parts of the body,

Name the 3 phases of the training year and the purpose of these.

• Preperation Phase - 6-12 weeks, designed to build aerobic base and skill level for competition.

• Competition Phase - Reach peak match fitness, more skill developement and less conditioning

• Transition Phase - Training intensity and volume significantly decrease to allow full body recovery. (off season).

What are the 3 cycles of periodisation? Name the duration of these.

Macrocycles - 3+ months

Mesocycles - 4-6 weeks

Microcycles - Up to 1 week

What is peaking and tapering?

• Peaking - used to describe a temporary training state which allows the athlete to perform at their optimal level.

• Tapering - decreasing the duration of training whilist maintaining or increasing intensity to allow quick recovery.

What is Alactacid O² debt?

• Immediate recovery phase without removing lactate; ATP stores replenished wih O² restoration of myoglobin and haemoglobin.

What is Lactacid O² debt? What is the fate of Lactacid?

• Slow process of recovery; lactic acid removal.

• 65% oxidised, 20% glucose in the lover, 10% into protein, and 5% into glucose.

What is DOMS? Name 3 recovery techniques to prevent this.

• Delayed Onset Muscle Fatigue is a result of muscle burn in acidosis, and occurs up to 48 hours after exercise.

• Active recovery, Cold water immersion, massage, compression, proper nutrition.

Describe the importance of nutrient replenishment in sport.

• Decreases recovery time + stops chronic fatigue

• High GI foods immediately after exercise to quickly replenish glycogen stores, Low GI foods hours after to provide carbs, fats and proteins for long lasting energy.