Exercise Physiology 1.2b

Question 1

Specificity?

Answer 1

Get best results from training suited to event/activity

Question 2

Progression?

Answer 2

Bodies adapt to stresses and loads put on them

Question 3

Overload?

Answer 3

Make their body adapt, made to work harder than normally does

Question 4

Variance?

Answer 4

Long period of training to make body adapt

Question 5

Moderation?

Answer 5

Caution taken place whilst training

Question 6

Periodisation and 3 steps?

Answer 6

Organised division of training into blocks each with a goal and time frame

1. Reaching Physiological Peak
2. Avoiding Injury
3. Structured training

Question 7

3 cycles during training programme?

Answer 7

Macro-Cycle
Meso-Cycle
Micro-Cycle

Question 8

Macro-Cycle?

Answer 8

whole training period

over course of calendar year

Question 9

Meso-Cycle?

Answer 9

Training often amount of 6 weeks

Mid term training

Question 10

Micro-Cycle?

Answer 10

Training often a week

Short term training

Question 11

Phases of Training

Answer 11

Preparatory 1
Preparatory 2
Competitive 3
Competitive 4 
Transition

Question 12

What occurs during the Preparatory 1 stage?

Answer 12

Off Season

General conditioning

Question 13

What occurs during the Preparatory 2 stage?

Answer 13

Pre Season
Training intensity inc.
Training Volume dec.

Question 14

What occurs during the Competitive 3 stage?

Answer 14

During season
Training load reduces
Tactics

Question 15

What Occurs during the competitive 4 stage?

Answer 15

2-3 weeks before main event

Tapering - maintain intens. decrease volume by 1/3

Question 16

What Occurs during Transition stage?

Answer 16

Active rest

Question 17

Aerobic Capacity

Answer 17

Ability of the body to inspire, transport and utilise oxygen to perform sustained periods

Question 18

Vo2 Max for untrained/trained performers

Answer 18

• untrained = 40-50ml/kg/min

- trained = 90ml/kg/min

Question 19

4 Factors that affect Vo2 max

Answer 19

• Physiological make up
• Age
• Gender
• Training

Question 20

Physiological make up effect of Vo2 Max and why this occurs

Answer 20

• Greater efficiency of body to transfer and utilise o2 = higher Vo2 max
• Stronger Muscles, larger heart, SV, CO

Question 21

Age effect of Vo2 Max and why this occurs

Answer 21

• From age 20, Vo2 max drops 1% each year

- Elasticity of heart decreases

Question 22

Gender effect of Vo2 Max and why this occurs

Answer 22

• Females lower then males

- Females = higher body fat, smaller lung volumes

Question 23

Training effect of Vo2 Max and why this occurs

Answer 23

• Aerobic training increases Vo2 Max upto 20%

- Long term adaptations

Question 24

Intensity of Work for Continuous and HIIT training

Answer 24

Continuous = Low/Moderate, 60%-80% max HR
HIIT = High, 80%-95% max HR

Question 25

Duration of Work for Continuous and HIIT training

Answer 25

Continuous = 20 Minutes
HIIT = 5 seconds to 8 mins, breaks

Question 26

Duration of Recovery for Continuous and HIIT training

Answer 26

Continuous = No Recovery, non-stop activity
HIIT = 40%-50% of max HR

Question 27

Practical Examples of Continuous and HIIT training

Answer 27

Continuous = Jogging, Swimming
HIIT = Cycling, Cross training