C7 - Exercise Physiology & Applied Movement Analysis Flashcards
1
Q
What is maximal fitness testing?
A
- A fitness test where an individual works to their maximum capacity.
- Purpose: To measure absolute performance, such as VO₂ max or maximal strength.
- Examples: VO₂ Max Test, 1RM Strength Test, Wingate Test.
2
Q
What are the advantages of maximal testing?
A
- Provides precise and valid measures of maximum performance.
- Helps identify peak capacities for elite athletes.
- Can guide accurate training plans for high-performance sports.
3
Q
What are the disadvantages of maximal testing?
A
- Requires expensive equipment (e.g., gas analyzers for VO₂ Max).
- High risk of injury or fatigue.
- May not be suitable for beginners or those with health issues.
4
Q
What is submaximal fitness testing?
A
- A test where the individual does not work to exhaustion; performance is estimated based on a lower intensity.
- Purpose: To predict maximal fitness levels (e.g., VO₂ max) using data from submaximal effort.
- Examples: Harvard Step Test, Queen’s College Step Test, Rockport Walk Test.
5
Q
What are the advantages of submaximal testing?
A
- Safer and less physically demanding.
- More accessible to a wide range of participants (e.g., unfit or older individuals).
- Requires less specialized equipment and expertise.
6
Q
What are the disadvantages of submaximal testing?
A
- Less accurate than maximal tests, as predictions can vary based on individual differences.
- May not reflect true maximal capacity for elite athletes.
7
Q
What are the key differences between maximal and submaximal fitness testing?
A
- Maximal Testing: Measures true capacity, requires maximum effort, more accurate but riskier.
- Submaximal Testing: Estimates capacity, less effort required, safer but less precise.
8
Q
What are some common protocols for submaximal testing?
A
- Harvard Step Test: Measures recovery heart rate after a fixed step activity.
- Rockport Walk Test: Uses time and heart rate from a 1-mile walk to estimate VO₂ max.
- YMCA Cycle Ergometer Test: Gradually increases resistance on a stationary bike while monitoring heart rate.
9
Q
When should maximal or submaximal testing be used?
A
- Maximal Testing: Best for elite athletes or individuals cleared for intense exercise.
- Submaximal Testing: Ideal for beginners, older adults, or individuals with health risks.
10
Q
What are examples of field tests for fitness components?
A
- Aerobic endurance: 12-minute Cooper Run, Yo-Yo Test.
- Muscular strength: Handgrip Dynamometer Test.
- Flexibility: Sit and Reach Test.
- Speed: 30-meter Sprint Test.
- Power: Vertical Jump Test.
- Agility: Illinois Agility Test.
- Balance: Stork Stand Test.
11
Q
What are examples of lab tests for fitness components?
A
- Aerobic endurance: VO₂ Max Test.
- Anaerobic power: Wingate Test.
- Body composition: DEXA scan, hydrostatic weighing.
- Flexibility: Goniometry.
- Strength: Isokinetic dynamometer.
12
Q
Which components of fitness are physical?
A
- Aerobic endurance
- Strength
- Muscular endurance
- Flexibility
- Speed
- Body composition
13
Q
Which components of fitness are skill related?
A
- Power
- Balance
- Coordination
- Reaction time
- Agility.
14
Q
What distinguishes physical from neuromuscular fitness components?
A
- Physical components: Anatomically + physiologically based
- Skill components: Require an individual to perform an activity, neuromuscular component
15
Q
What are the determinants of sporting performance?
A
- Physical factors: Strength, speed, endurance, flexibility, and body composition.
- Neuromuscular factors: Reaction time, agility coordination, balance, and power.
16
Q
What is lab testing?
A
- Testing conducted in a controlled environment (e.g., VO₂ max test).
- Advantages: High accuracy, control of variables.
- Disadvantages: Expensive, may lack sport-specific relevance.
17
Q
What is field testing?
A
- Testing conducted in a real-world environment (e.g., Yo-Yo test).
- Advantages: Practical, sport-specific.
- Disadvantages: Less control of variables, reduced accuracy.
18
Q
What are the main differences between lab and field testing?
A
- Lab testing: More precise, controlled environment, used for detailed physiological data.
- Field testing: Sport-specific, accessible, less expensive but less controlled.
19
Q
What is local muscular endurance?
A
- Definition: The ability of a specific muscle or group of muscles to sustain repeated contractions over time.
- Type: Physical.
20
Q
What is VO₂ max?
A
- Definition: The maximum volume of oxygen an individual can utilize during intense exercise.
- Type: Physical.
21
Q
What is anaerobic capacity?
A
- Definition: The ability of the body to produce energy without oxygen during high-intensity, short-duration efforts.
- Type: Physical.
22
Q
What is maximal strength?
A
- Definition: The greatest amount of force that can be generated by a muscle or muscle group in a single contraction.
- Type: Physical.
23
Q
What is strength?
A
- Definition: The ability of a muscle or group of muscles to exert force against resistance.
- Type: Physical.
24
Q
What is power?
A
- Definition: The combination of strength and speed to produce maximum force quickly.
- Type: Neuromuscular.
25
Q
What is speed?
A
- Definition: The ability to move quickly across the ground or to move limbs rapidly to grab or throw.
- Type: Neuromuscular.
26
Q
What is agility?
A
- Definition: The ability to change direction quickly and efficiently while maintaining control.
- Type: Neuromuscular.
27
Q
What is coordination?
A
- Definition: The ability to use different body parts together smoothly and efficiently.
- Type: Neuromuscular.
28
Q
What is reaction time?
A
- Definition: The time it takes to respond to a stimulus.
- Type: Neuromuscular.
29
Q
What is balance?
A
- Definition: The ability to maintain stability, whether static or dynamic.
- Type: Neuromuscular.
30
Q
What is flexibility?
A
- Definition: The range of motion around a joint.
- Type: Physical.
31
Q
What is exercise economy?
A
- Definition: The energy cost of performing a specific activity at a given intensity.
- Type: Physical.
32
Q
What is continuous training?
A
- What it is: Steady, moderate-intensity exercise without rest (e.g., running, cycling).
- Who uses it: Endurance athletes, such as marathon runners or triathletes.
- Pros: Improves cardiovascular endurance, enhances VO₂ max, increases fat metabolism.
- Cons: Can be monotonous, may not improve anaerobic fitness, risk of overuse injuries.
33
Q
What is fartlek training?
A
- What it is: “Speed play” combining steady effort with periods of higher intensity and recovery.
- Who uses it: Endurance athletes like middle-distance runners and football players.
- Pros: Develops both aerobic and anaerobic systems, mimics game situations, prevents monotony.
- Cons: Hard to measure intensity, requires motivation and experience to structure effectively.
34
Q
What is interval training?
A
- What it is: Alternates between high-intensity bursts and low-intensity recovery periods.
- Who uses it: Sprinters, team sport athletes, and those improving anaerobic fitness.
- Pros: Improves both aerobic and anaerobic fitness, enhances recovery ability, time-efficient.
- Cons: Physically demanding, higher risk of injury, not suitable for beginners.
35
Q
What is weight training?
A
- What it is: Involves lifting weights to build muscular strength, endurance, or hypertrophy.
- Who uses it: Strength athletes (e.g., powerlifters, bodybuilders), general fitness enthusiasts.
- Pros: Improves muscular strength, bone density, and body composition; versatile for different goals.
- Cons: Requires equipment and technique; risk of injury without proper supervision.
36
Q
What is circuit training?
A
- What it is: A series of exercises performed in sequence with minimal rest in between.
- Who uses it: General fitness enthusiasts, team sports players, and athletes improving overall fitness.
- Pros: Improves strength, endurance, and flexibility; time-efficient; customizable.
- Cons: May not target specific fitness goals, requires planning and equipment.
37
Q
What is plyometric training?
A
- What it is: High-intensity exercises involving explosive movements like jumps and bounds.
- Who uses it: Athletes needing power (e.g., sprinters, basketball players, jumpers).
- Pros: Improves power, speed, and reaction time; enhances neuromuscular coordination.
- Cons: High risk of injury, not suitable for beginners, requires supervision and proper technique.
38
Q
What is mobility training?
A
- What it is: Exercises designed to improve range of motion and joint flexibility.
- Who uses it: All athletes and individuals aiming to prevent injury or improve performance.
- Pros: Enhances flexibility, reduces injury risk, improves posture and functional movement.
- Cons: Time-consuming, benefits may take longer to notice compared to strength or endurance training.
39
Q
What is the ATP-PC interval?
A
- High intensity - 80-100% max effort
- Lasts 3-10 secs
- No more than 2 sec recovery
- ATP-PC stores
40
Q
What is the aerobic interval?
A
- Low intensity (50% max effort)
Lasts 20 mins
Short recovery
High aerobic capability / VO2 max
41
Q
What is the lactic acid interval?
A
- Medium-high intensity (60-80% max effort)
Lasts 15-90 secs - Variable recovery - depends on exercise duration
- High blood buffering capacity / high lactate tolerance
