Exercise Physiology

Question 1

what are the stages of a warm up?

Answer 1

1) cardiovascular
2) stretching
3) movement patterns

Question 2

explain stage 1 of a warm up

Answer 2

–prepares the body for exercise
–always before the start of every training session
–increases HR + cardiac output
–vascular shunt redirects more blood to working muscles + increased O2 uptake

Question 3

explain stage 2 of a warm up

Answer 3

–stretching can be static or ballistic

Question 4

explain stage 3 of a warm up

Answer 4

–often involves sport specific equipment
e.g: dribbling, passing, shooting, receiving

Question 5

what are the physiological effects of a warm up?

Answer 5

–increased HR
–increased cardiac output
–increased O2 to working muscles
–reduces risk of injury
–increases elasticity of muscle tissue
–releases adrenaline
–increase muscle temp.– so O2 dissociates more easily
–increase speed of nerve impulses == increased alertness/reduced reaction time
–mental rehearsal, stress or anxiety reduction

Question 6

what is a cool-down?

Answer 6

–it takes place at the end of exercise
–consists of some form of light exercise to keep the heart rate elevated

Question 7

what are the benefits of a cool-down?

Answer 7

–keeps blood flow high and allows O2 to be flushed through the muscles, removing and oxidising any lactic acid that remains
–allows skeletal muscle pump to keep working - maintaining venous return + preventing blood pooling
–limits effects of DOMS

Question 8

what are the principles of training?

Answer 8

–Specificity
–Progressive Overload
–Reversibility
–Recovery

Question 9

explain the specificity of SPORR

Answer 9

–makes sure training is relevant to chosen activity

Considerations:
-energy system
-muscle fibre type
-skills
-movement
-intensity + duration

Question 10

explain the progressive overload of SPORR

Answer 10

–where the performers gradually trains harder throughout the training programme because the fitness improves

Question 11

explain the reversibility of SPORR

Answer 11

–detraining
–if training stops then the adaptations that have occurred as a result of the training deteriorates

Question 12

explain the recovery of SPORR

Answer 12

–rest days are needed to allow the body to recover from training
–3:1 ratio should be used

Question 13

what is continuous training?

Answer 13

-involves low intensity exercise for long periods of time without rest intervals
-e.g: jogging, swimming, cycling

Question 14

what are the benefits of continuous training?

Answer 14

–develops aerobic power/stamina
–improves cardiovascular + respiratory system
–increases ability to take up, transport + use 02 more effectively

Question 15

what is fartlek training?

Answer 15

when the pace of run is varied to stress both the aerobic and anaerobic energy systems
– the individual can determine the int. + duration of the training to suit their level of performance

Question 16

what is the benefit of fartlek training?

Answer 16

–improves stamina + recovery time
–benefits games players due to varying intensity of games

Question 17

define interval training.

Answer 17

involves periods of high intensity work followed by recovery periods

Question 18

what must be considered when planning interval training?

Answer 18

– duration, int., number + speed of the work interval
–duration + number of rest intervals

Question 19

what are the benefits of interval training?

Answer 19

–improves anaerobic power
–versatile as it can be adapted to suit a variety of anaerobic needs

Question 20

what is circuit training?

Answer 20

-involves performing a series of exercises at a set of stations
–including: arms, legs, trunk + cardiovascular

Question 21

what must be considered when planning circuit training?

Answer 21

–number + variety of stations
–number of repetitions or time spent at each station
–length of rest interval
–number of participants + their level of fitness
–time, space + equipment available

• the same body part shouldn’t be exercised continuously to allow for recovery

Question 22

what is a benefit of circuit training?

Answer 22

–it can cover any aspect of fitness + its easily adaptable

Question 23

define weight training.

Answer 23

–involves doing a series of resistance exercises through the use of free weights/fixed weight machines

Question 24

what is a repetition?

Answer 24

–the number of times you do a particular weight

Question 25

what is a set?

Answer 25

–the number of cycles of repetitions that you do

Question 26

what are benefits of weight training?

Answer 26

–develops muscular strength
–develops muscular endurance

Question 27

how would you go about developing muscular strength and endurance?

Answer 27

–muscular strength= do low reps + high weights

–muscular endurance= do high reps + low weights

Question 28

what is periodisation?

Answer 28

–organised division of training into specific blocks or phases

Question 29

micro-cycle

Answer 29

–periods of a week/day/individual training session

Question 30

meso-cycle

Answer 30

–periods of 2 to 8 weeks/months

Question 31

macro-cycle

Answer 31

– yearly/two yearly cycle/ olympic cycle

Question 32

what are the three periods in a macro-cycle?

Answer 32

1– preparation= consists of building up base levels of fitness + conditioning
2– competitive= consists of maintenance of fitness + refining skills/techniques
3– transition= active rest + recovery stage. athlete recharges mentally + physically

Question 33

what is tapering?

Answer 33

–a reduction in intensity prior to a major competition/event
–occurs a few days beforehand + allows preparation for competition
–allows peaking to occur
–removes training induced fatigue

Question 34

what is double periodisation?

Answer 34

–when some athletes require peaking more than once in a session/cycle

e.g: middle distance runners- peak for the winter during cross country season + peak again for a summer on the track