Exercise Physiology Flashcards
what are the stages of a warm up?
1) cardiovascular
2) stretching
3) movement patterns
explain stage 1 of a warm up
–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
explain stage 2 of a warm up
–stretching can be static or ballistic
explain stage 3 of a warm up
–often involves sport specific equipment
e.g: dribbling, passing, shooting, receiving
what are the physiological effects of a warm up?
–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
what is a cool-down?
–it takes place at the end of exercise
–consists of some form of light exercise to keep the heart rate elevated
what are the benefits of a cool-down?
–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
what are the principles of training?
–Specificity
–Progressive Overload
–Reversibility
–Recovery
explain the specificity of SPORR
–makes sure training is relevant to chosen activity
Considerations:
-energy system
-muscle fibre type
-skills
-movement
-intensity + duration
explain the progressive overload of SPORR
–where the performers gradually trains harder throughout the training programme because the fitness improves
explain the reversibility of SPORR
–detraining
–if training stops then the adaptations that have occurred as a result of the training deteriorates
explain the recovery of SPORR
–rest days are needed to allow the body to recover from training
–3:1 ratio should be used
what is continuous training?
-involves low intensity exercise for long periods of time without rest intervals
-e.g: jogging, swimming, cycling
what are the benefits of continuous training?
–develops aerobic power/stamina
–improves cardiovascular + respiratory system
–increases ability to take up, transport + use 02 more effectively
what is fartlek training?
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
what is the benefit of fartlek training?
–improves stamina + recovery time
–benefits games players due to varying intensity of games
define interval training.
involves periods of high intensity work followed by recovery periods
what must be considered when planning interval training?
– duration, int., number + speed of the work interval
–duration + number of rest intervals
what are the benefits of interval training?
–improves anaerobic power
–versatile as it can be adapted to suit a variety of anaerobic needs
what is circuit training?
-involves performing a series of exercises at a set of stations
–including: arms, legs, trunk + cardiovascular
what must be considered when planning circuit training?
–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
what is a benefit of circuit training?
–it can cover any aspect of fitness + its easily adaptable
define weight training.
–involves doing a series of resistance exercises through the use of free weights/fixed weight machines
what is a repetition?
–the number of times you do a particular weight
