AEROBIC TRAINING Flashcards

Question

Heart rate is often used as a prediction of training intensity. This can be done in two ways

Answer 1

Heart rate training zones | Karvonen's principle

Answer 2

TAKES INTO ACCOUNT A PERFORMER’S AGE AND RESTING HR, KARVONEN'S PRINCIPLE CAN BE USED TO CALCULATE THE CORRECT TRAINING HR WITHIN A PARTICULAR ZONE.

Answer 3

Training HR = Resting HR +% (HRmax – resting | HR)

Answer 4

Training HR = Resting HR +% (HRmax – resting HR) Training HR = 65+ 75% of (200 – 75) Training HR = 65 + 75% of 135 Training HR = 65 + 101 bpm (x the number by 0.75 to work out 75%) Training HR = 166bpm

Answer 5

1) HITT =High intensity, 80%-95% max HR CONTINUOUS= Low-moderate, 60%-80% max HR ``` 2) HITT = 5 seconds to 8 minutes, repeated bouts of high intensity work with varied recovery time – overall 20-60 minutes CONTINUOUS= 20-80 minutes ``` 3) HITT= 40%-50% of max HR CONTINUOUS= No recovery, non-stop activity 4)HITT = Recovery interval = work interval (1:1) CONTINUOUS= No recovery, non-stop activity 5) HITT= Cycling, running, cross-training CONTINUOUS= Jogging, swimming, cycling 6) HITT= Can be modified for most athletes with varying levels of fitness CONTINUOUS= Endurance athletes as it stresses the aerobic system and slow-oxidative muscle fibres

Answer 6

Respiratory system Cardiovascular system Musculo-skeletal system Metabolic systems All to increase aerobic capacity and VO2 max.

Answer 7

Increased volume of O2 diffused into the blood Decreased breathing rate at rest and sub-maximal exercise Easier to perform exercise Reduced onset of fatigue Delayed OBLA (Onset of blood lactate accumulation) Increased intensity and duration of performance Alleviates symptoms of asthma

Answer 8

Increased efficiency of mechanics of breathing Increased maximum-exercise lung volumes Decreased respiratory fatigue Increased external gaseous exchange

Answer 9

Respiratory muscles becomes stronger Increased surface area of alveoli

Answer 10

Increased blood flow and O2 transport to muscles Decreased BP Easier to perform exercise Reduced onset of fatigue Delayed OBLA Increased intensity and duration to performance Lower risk of CHD, hypertension and stroke

Answer 11

-Increased SV at rest and during exercise and increase CO (at rest) due to: increased filing capacity and force of ventricular contraction decreased resting and sub –maximal HR (

Answer 12

Cardiac hypertrophy Increased elasticity of arterial walls Increased number of RBC/haemoglobin volume Increased blood plasma volume Increased capillarisation of alveoli and SO muscle tissue fibres

Answer 13

Increased capacity of aerobic energy production Increased joint stability Increased metabolic rate Decreased risk of injury, osteoarthritis and osteoporosis Easier to perform exercise Reduced onset of fatigue Delayed OBLA and Increased intensity and duration of performance

Answer 14

- Increased calcium absorption - Increased bone strength - Decreased risk of injury - Increased synovial fluid production - Tendons and ligaments strengthen - Increased joint stability - Decreased risk injury - Increased aerobic energy production, fuel and O2 utilisation - Increased aerobic energy fuels - Increased duration of performance - Increased storage and transport of O2 to mitochondria - Increased utilisation of O2 - Increased aerobic energy production - Increased metabolism of fats - Increased potential for aerobic energy produced - Increased strength, decreased energy cost, which delays fatigue

Answer 15

- Increased bone mineral density - Increased thickness of articular cartilage - Increased strength of connective tissues - FOG fibres become more aerobic - Increased stores if glycogen and fats - Increased stores of myoglobin - Increased size and density of mitochondria - SO muscle fibre hypertrophy

Answer 16

Improved body composition Easier to perform exercise Reduced onset of fatigue Delayed OBLA Increased intensity and duration of performance Increased metabolic rate, increased energy expenditure and better management of body weight.

Answer 17

- Increased glucose tolerance - Treatment and prevention of type 2 diabetes - Increased lean mass - Increased metabolic rate - Increased breakdown of fats - Increased metabolism of fats and glycogen

Answer 18

- Decreased insulin resistance - Decreased fat mass - Increased activity of aerobic enzymes

Answer 19

STRENGTH IS THE ABILITY OF THE BODY TO APPLY A FORCE. IT IS A MAJOR COMPONENT OF FITNESS THAT IS USED FOR ALL FORMS OF ACTIVITIES AND IS DEPENDENT ON THE EFFICIENCY OF THE NEUROMUSCULAR SYSTEM.

Answer 20

A type of strength where force is applied against a resistance without any movement occuring. It is created by isometric contractions as there is no change in muscle length. It can be referred to as isometric strength Eg. a handstand on the floor

Answer 21

Strength characterized by movement A force is applied against a resistance and the muscles change in length eccentrically or concentrically. Also known as power output Eg. triple jump

Answer 22

The ability to produce a maximum amount of force in a single muscular contraction. (1RM) Eg. A olympic weightlifter performing a deadlift will use maximum strength.

Answer 23

The ability to produce a maximal amount of force in one or a series of rapid muscular contractions. It can also be called elastic strength due to the stretch reflex mechanism where the muscle is stretched before concentrically contracting. Eg. Driving for an interception in netball

Answer 24

The ability to sustain repeated muscular contractions over a period of time withstanding fatigue. Essential for sports like rowing or running which are moving the same muscles repeatedly against a fore for an extended period of time.