Chapter 3

Question 1

What is the CR system made of

Answer 1

Heart
Blood Pressure
Blood vessels

Question 2

Blood pressure norms are

Answer 2

120 : 80

Question 3

Systole is

Answer 3

Contraction of heart (120)

Question 4

Diastole is

Answer 4

Relaxation of heart (80)

Question 5

Arteries are…
Veins are…
Capillaries are

Answer 5

Carry blood away from heart
Carry blood to the heart
Distribute blood to all parts of body

Question 6

What are the 3 systems for energy

Answer 6

ATP - PC system (phosphagen)

Glycolytic (Anaerobic glycolysis/lactic acid)

Aerobic system (oxygen system)

Question 7

ATP PC (phosphagen) system involves

Answer 7

Initial high intensity
Used during the first 10 - 15 secs
Used in any sprint up to 100m

Question 8

Glycolytic (anaerobic/lactic acid) involves

Answer 8

Kicks in after ATP-PC (phosphagen) system cannot support activity

Primary source of energy during 1 - 2 mins of high intensity exercise

Used in 400 and 800m runs

Question 9

Aerobic (oxygen system) involves

Answer 9

Primary energy system used during prolonged, continuous light and moderate intensity exercise

Uses both carbohydrate and fat as energy sources

Question 10

Which fuel system is used in an 800m run

Answer 10

Glycolytic (anaerobic/lactic acid)

Question 11

What are the benefits of cardiorespiratory endurance exercise

Answer 11

Improve cardiorespiratory function

Improved cellular metabolism

Reduced risk of chronic diseases

Better control of body fat

Trained individuals develop enhanced fat utilisation

Improved immune function

Improved psychological and emotional well being

Question 12

What chronic diseases does cardiorespiratory endurance help with?

Answer 12

CDV disease
Cancer
Type 2 diabetes
Osteoporosis
Death from all causes

Question 13

What is the average VO2 max in:

Male 20 - 29 years of age

Male on college track team

Endurance cyclists or runner

Female volletball or male basketball players

Nordic skiers

Answer 13

38 to 43 ml/kg/min

48 to 53

More than 75

40 to 50

More than 90 in males
More than 75 in females

Question 14

Who has the highest VO2 max

Answer 14

Nordic skiers

Question 15

VO2 Max practical assessment

What is the constants

ML/kg =

What is the best field test reliability

Answer 15

483
3.5

liters

1.5 mile

Question 16

If it takes someone 6 mins to run a 1.5 mile, what is their vo2 max

Answer 16

483 / 6 mins = 80.6

80.5 + 3.5 = 84ml/kg/min

Question 17

Key training principles are:

Answer 17

Overload
Specificity
Reversibility
Individual differences
Over training

Question 18

What does over training usually lead to…

Answer 18

Injury

Question 19

What is the most common injury for recreational individuals

Answer 19

Tendonitis

Question 20

What are the ratios of work to rest for each energy system

Answer 20

ATP-PC = 1:3 , 10 secs work - 30 secs rest

Glycolytic = 1:2 , 2 mins work - 4 mins rest

Aerobic = 1:1 , 5mins work - 5 mins rest

Question 21

What is the best type of recovery

Answer 21

ACTIVE

Question 22

What do you do when injured:

Answer 22

Consult a physian for serious injury

RICE

Question 23

RICE stands for

Answer 23

Rest

Ice

Compression

Elevation

Question 24

When should you ice

Answer 24

Immediately for 24-48 hours

Question 25

When should you heat

Answer 25

After 24-48 hours

Question 26

When should you cryotherapy

What does this involve

Answer 26

After 24 - 48 hours

10mins ice
10mins Heat
10mins ice
10mins heat