Exercise Physiology

• periodisation is the organised division of training into specific blocks
• the three phases of training are preparation, competition, transition
• what are the 7 training principles of training?


  moderation, reversibility, specificity, variance, overload, progression, periodisation (MRS VOPP)
• the 3 periodisation cycles are macrocycle, mesocycle, and microcycle
• the preparatory phase includes high intensity and high volume training in pre season
• the competition phase includes tapering and is during the season
• the transistion phase includes rest and recovery and is post season
• tapering is keeping the intensity of training the same but reducing the volume of training
• vo2 max is the maximum amount of oxygen that can be used by the body during exercise
• 4 factors that affect V02 max are?

  age, gender, physiological make up, training
• how does age affect VO2 max?

  from early 20s VO2 max decreases 1% every year
• how does physiological make up affect VO2 max?

  greater efficiency of respiratory and CV muscles - means its stronger
• methods of evaluating aerobic capacity are direct gas analysis, 12 minute cooper run, Queen's college step test and Multi Stage Fitness Test #
• advantage of direct gas analysis is its an accurate measurement#
• 2 advantages of multi stage fitness test?

  can be done in large groups, minimal costs
• what is the aerobic zone intensity percanteges and duration?

  70-80%, 10-40mins
• equation for max HR is 220-age
• continuous training is steady state low to moderate intensity work for prolonged period of time
• an example of continuous training is running, swimming and cycling
• the intensity and duration for continuous training is 60-80 of max HR and 20-80mins
• HIIT is periods of work followed by periods of rest/recovery'
• duration and intensity of HIIT is?

  20-60mins and 80-95% of max HR plus high intensity work at a duration of 5secs - 8 mins with recovery at 40-50% of max HR
• 4 types of physiological adaptations to aerobic training are respiratory, muscular, metabolic and cardiovascular
• 2 respiratory adaptations are stronger respiratory muscles and increased surface area of alveoli
• 2 cardiovascular adaptations are increased blood plasma and cardiac hypertrophy