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Physical education > 1.2.b > Flashcards

1.2.b Flashcards

1
Q

Vo2 Max

A

the maximal volume of oxygen inspired, transported and utilised per minute during exhaustive exercise. Measured in ml/kg/min.

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2
Q

Vo2 max can be affected by

A

Gender, age ,training, physiological makeup (high capillary density, proportion of slow-twitch fibres, number of oxidative enzymes, cardiac output and a lower body fat percentage)

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3
Q

Direct gas analysis

A

Measures the amount of O2 inspired and CO2 expired during exercise
+Measures the amount of O2 inspired and CO2 expired during exercise
+Accurate, valid and reliable measurement
-Maximal test to exhaustion
-Cannot be used with elderly or those with health conditions
-Access to specialist equipment is required

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4
Q

NCF multistage fitness test

A

Beep bleep sounds when athletes run 20m back and forth.
+Large groups can perform the test at the same time +Only simple and cheap equipment is required +Published tables of VO2 max equivalents
-Prediction of VO2 max not a measurement -Maximal test to exhaustion limited by athlete motivation -Cannot be used with the elderly or those with health conditions -Test is not sport specific (e.g. rowers and cyclists may be at a disadvantage)

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5
Q

Queen’s College step test

A

Step on a bench for 3 minutes 22/24 steps per min
+Sub-maximal test +Simple and cheap equipment +Heart rate easily monitored +Published tables of normative data and simple VO2 max calculation
-Prediction not accurate
-Heart rate recovery may be e ected by exercise, food and fluid intake prior to exercise -Test is not sport specific (e.g. rowers and cyclists may be at a disadvantage) -Step height may put shorter athletes at a disadvantage

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6
Q

Cooper 12-minute run

A

Run track in 12 mins & measure
+Large groups can perform the test at the same time in a field-based setting +Test can be self-administered +Simple and cheap equipment required +Published tables of normative data and simple VO2 max calculation
-Prediction
-Maximal test to exhaustion limited by athlete motivation -Cannot be used with the elederly or those with health conditions -Test is not sport specific (e.g. rowers and cyclists may be at a disadvantage)

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7
Q

Maximum heart rate

A

220 - age

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8
Q

High Intensity Interval Training

A

Increases VO2 max
Should b performed at intensity of 80-90% of maximum heart rate
30s - 2 min

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9
Q

Continuous training

A

Increases aerobic capacity
70-80%
10-40min

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10
Q

Physiological adaptations- muscular system

A

OVERALL INCREASED CAPACITY OF AEROBIC ENERGY PRODUCTION

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11
Q

Physiological adaptations - cardiovascular system

A

OVERALL INCREASED BLOOD FLOW AND OXYGEN TRANSPORT TO MUSCLES

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12
Q

Physiological adaptations - Respiratory system

A

OVERALL INCREASED VOLUME OF OXYGEN DIFFUSED INTO BLOOD STREAM

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13
Q

Physiological adaptations - metabolic function

A

OVERALL IMPROVED BODY COMPOSITION AND USE OF FUEL AND OXYGEN FOR AEROBIC ENERGY PRODUCTION

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14
Q

Strength endurance

A

The ability of the muscle to forcefully contract for a sustained period of time
e.g. Rowing

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15
Q

Maximum strength

A

The maximum amount of force that can be generated in one contraction
E.g. Weightlifting

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16
Q

Explosive strength

A

The ability to produce a large force as quickly as possible. Also known as elastic strength
E.g. Sprinting

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17
Q

Static strength

A

The amount of muscular force that can be produced when the muscle stays the same length. Also known as isometric strength
E.g. Gymnastics

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18
Q

Dynamic strength

A

The strength produced during a movement. Also known as power output: a combination of speed and strength
E.g. Triple jump

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19
Q

One Rep Maximum Test

A

Increase weight until u can only do one repetition
+ Direct objective measurement +Easy procedure on simple equipment +Most muscle groups can be tested
-Difficult to isolate some individual muscles -Trial and error may induce early fatigue -Good technique is essential
- Potential for injury when performing maximum lifts

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20
Q

Abdominal Curl Test

A

Sit up while keeping up with soundtrack
+Large groups can perform test at same time +Simple and cheap equipment
+valid and reliable
+ abdominal muscles can be isolated
-Good technique
- Safety concerns over repeated strain on lower spine
-Maximal test to exhaustion limited by athlete motivation
-Not sport specific

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21
Q

Grip Dynamometer Test

A

Raise it above head then quickly pull it down while squeezing
+Simple and objective measurement +Inexpensive equipment
+High reliability
-Only the forearm muscles are assessed - Not sport specific

22
Q

Vertical jump test

A

Stand against wall and mark highest u can reach then jump and mark highest wit chalk
+Data gained can be converted into a power output estimate +Easy test with minimal
+Can be self administered
-Not isolated to one muscle group -Only estimated explosive strength in the legs

23
Q

Weight training

A

increase muscle size and strength, can be altered to specify muscle groups

24
Q

Multi- gym

A

Adjustable weight stacks, cannot be suited to individual sports because fixed movements

25
Q

Plyometric Training

A

Explosive exercises e.g. Jumping from block to block, good for athletics

26
Q

Circuit Training

A

Intensity, Duration, relief interval, work relief intervals

27
Q

Physiological adaptations- Muscle and connective tissues:

A

OVERALL INCREASED MUSCLE MASS AND INCREASED SPEED, STRENGTH AND POWER OUTPUT

28
Q

Neural pathways:

A

OVERALL INCREASED SPEED, STRENGTH AND POWER OUTPUT

29
Q

Metabolic function:

A

OVERALL INCREASED ANAEROBIC FUEL STORES AND ENERGY PRODUCTION

30
Q

Static Flexibility

A

range of motion about a joint without reference to speed of movement.

31
Q

Dynamic flexibility

A

range of motion about a joint with reference to speed of movement

32
Q

Affected by: Type of joint

A

Ball and socket joints will allow a large range of motion in all directions
Hinge joints reduced to backwards and forwards

33
Q

Length of surrounding tissue

A

The longer the surrounding connective tissue (such as the tendons) the greater the range of motion which can be achieved.

34
Q

Gender

A

Females are more flexible cah less muscle mass and structure of lower spine

35
Q

Age

A

Some muscle fibre is replaced by connective tissue as we age.

36
Q

Sit and reach test

A

Bock infront of u reach and hold 2 sec straight legs
+Easy test to administer +Cheap and accessible equipment +Standardised data for comparison
- Test measures flexibility in lower back and hamstrings only - Not joint or movement specific - Participant must be warmed up, move slowly and hold position for 2 seconds to receive valid results

37
Q

Goniometer

A

Protector with two arms
+ Objective, valid and accurate measurement +Any joint and any plane of movement can be measured making it sport specific
-Can be diffcult to locate the axis of rotation - To get an accurate measure, training is required

38
Q

Static stretch

A

Involves lengthening a muscle and connective tissue just beyond the point of resistance and holding for 10-30 seconds

39
Q

Passive stretching

A

moves the joint into its fully stretched position with assistance

40
Q

Isometric stretching

A

active static stretch and isometrically contract the muscles for 7-20 seconds (resisting an opposing force) and then relax for 20 seconds.

41
Q

Dynamic stretching

A

taking a joint through its full range of motion with control over the entry and exit of the stretch, such as walking lunges, arm circles

42
Q

Ballistic stretching

A

swinging or bouncing movements such as explosive arm swings or high leg kicks. These movements use momentum to force the joint through its extreme range of motion.

43
Q

Proprioceptive neuromuscular facilitation (PNF)

A

Aims to desensitise the stretch reflex to increase the range of motion about a joint
Static- limb past the point and held
Contract-the agonist muscle isometrically contracts against a resistance for 6-10 seconds
Relax - muscle relaxes and limb is moved even further

44
Q

Physiological adaptations

A

OVERALL INCREASED RANGE OF MOTION ABOUT A JOINT, IMPROVED POSTURE AND ALIGNMENT AND DECREASED RISK OF INJURY

45
Q

Periodisation

A

Is the organised division of training into specific blocks.

46
Q

Macro cycle

A

long-term training plan, typically over a one year period.
Broken down into several meso cycles

47
Q

Meso cycle

A

mid-term training plan typically over a 4-16 week period, depending on the phase of training the performer is in.
Broken down into several micro

48
Q

Micro cycle

A

short-term training plan typically over the course of 1-3 weeks.
Split up into sessions

49
Q

Preparatory phase

A

‘off-season’
generic conditioning will be undertaken to develop a base to build on in pre-season. This will consist of aerobic training, flexibility training and strength training
pre-season’ progressive overload is the focus, and intensity of training is increased. Sports-specific fitness will be central, such as anaerobic performance for a 400m sprinter

50
Q

Competitive phase

A

phase 3: training load will decrease, with periods of lower intensity and adequate rest days to maintain fitness and remain injury free.
phase 4: In order to achieve peak performance, a process known as tapering may be undertaken

51
Q

Transition phase

A

is the time of the year for active rest and recuperation. Low intensity aerobic work e.g. Swimming
Training load increases

52
Q

Tapering training

A

maintaining the intensity but decreasing the volume of training by one third to prepare for competition. - Normally done for 2-3 weeks.
*increased haemoglobin/rbc count, improved type 11x fibre recovery, improved immune system & sleep quality

Physical education (9 decks)

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