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PE ATAR > Exercise Physiology 4 > Flashcards

Exercise Physiology 4 Flashcards

1
Q

Explain the difference between Heath related fitness components & Skill-related fitness components

A

Heath related fitness components are closely associated with health and fitness and are more important to health than to sporting ability while Skill-related fitness components are often referred to as athletic ability or performance components and are more important to improved performance in sport & physical activity.

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2
Q

List all 5 Heath related fitness components

A
  • Cardiorespiratory Endurance
  • Muscular Strength
  • Muscular Endurance
  • Flexibility
  • Body Composition
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2
Q

List all 6 Skill-related fitness components

A
  • Speed
  • Balance
  • Agility
  • Reaction Time
  • Coordination
  • Power
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3
Q

Explain what Cardiorespiratory Endurance is?

A

The ability of the cardiovascular (heart, lungs & blood vessels) & respiratory system to produce aerobic energy/ATP

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4
Q

Explain what Muscular Strength is?

A

The maximal force that can be generated by a muscle or muscle group in one maximal effort (1 RM)

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5
Q

Explain what Muscular Endurance is?

A

The ability of the muscle or muscle group to perform repeated contractions (concentric, eccentric or isokinetic) for an extended period of time, or to maintain a contraction for an extended period
of time (isometric contraction) in the face of fatigue

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6
Q

Explain what Flexibility is?

A

Flexibility is the range of motion (ROM) around a joint.

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7
Q

What’s the difference between Static & Dynamic Flexibility/flexibility?

A

Static is when a joints range of motion under
stationary conditions, while Dynamic referred when a joint is moved through a large range of motion. Someone with good dynamic flexibility will be able to move the joint through its full range of motion quickly & easily

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8
Q

Explain what Body Composition is?

A

The term used to describe the different
components that, when taken together, make up a person’s body weight

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9
Q

Explain what Muscular Power is?

A

The ability to exert a maximal contraction quickly or in one explosive effort (often mixed up with strength)

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10
Q

Explain what Coordination is?

A

Refers to the skillful and effective interaction of movements. It is the ability to use the body’s senses to execute motor skills smoothly & accurately

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11
Q

Explain what Balance is?

A

Maintaining equilibrium while stationary or moving

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12
Q

Explain the difference between Dynamic & Static equilibrium?

A

Static, refers to activities where balance is maintained while the body is stationary, while Dynamic refers to maintaining balance while moving. E.g. include cycling, gymnastics or surfing & these activities require more effort to maintain body balance

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13
Q

Explain what Agility is?

A

The ability to change body position or direction quickly and accurately while maintaining balance

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14
Q

Explain what Speed is?

A
  • The rate of motion (how fast you can move your body part from one point to another)
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15
Q

Explain what Reaction Time is?

A

The time from the presentation of a stimulus to the onset of a response

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16
Q

What is Response Time?

A

the time taken from the presentation of a stimulus to the completion of the movement

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17
Q

What is Movement Time?

A

the time taken from the initiation of the
movement to the completion of the movement. It is the time the performer takes to physically complete the movement when the muscular system has received the message from the brain via the
effector system

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18
Q

List all 6 the Training Principles

A
  • Specificity
  • Progressive Overload
  • Frequency
  • Intensity
  • Duration
  • Reversibility
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19
Q

List all 6 the Training Methods

A
  • Resistance Training
  • Interval Training
  • Continuous Training
  • Fartlek Training
  • Flexibility
  • Plyometrics
20
Q

List 4 major types of flexibility training & describe each?

A
  • Static Stretching performed without movement)
  • Dynamic Stretching performed with movement)
  • Ballistic Stretching performed with explosive movement)
  • Proprioceptive Neuromuscular Facilitation Advanced form of flexibility training involving the contraction and stretching of specific muscle groups
21
Q

What is Isokinetic resistance training?

A

An isokinetic force results in a change in muscle length against a varying load so that the resistance changes throughout the muscle’s range of movement

22
Q

What is Isometric resistance training?

A

Type of strength training where the joint angle and muscle length do not change during contraction

23
Q

What is Isotonic weight training?

A

Muscle changes length working against a constant load

24
Q

True Or False: In eccentric isotonic weight training the muscle shortens during contraction?

A

False

25
Q

Generically what is the %1RM for Power?

A

30-60%

26
Q

Generically what is the %1RM for Strength?

A

70-100%

27
Q

Generically what is the %1RM for Endurance?

A

40-50%

28
Q

Generically what is the %1RM for Hypertrophy?

A

65-75%

29
Q

List at least 4 benefits of interval training?

A

*Any Of the following
– Higher intensities can be maintained for the work phase of the program, enhancing the quality of the session
– Pacing can be developed
– Specific energy systems can be targeted
– Lactate tolerance (medium-interval), which is crucial in many sporting pursuits, can be developed
– Interval sessions can be specific to the game, with similar work-to-rest ratios
– Sessions are highly structured, which enables

30
Q

Explain the difference between Fixed Time Circuit Training & Fixed Loaded Circuit Training?

A

Fixed Time Circuit Training is the performer completes as many repetitions of the exercise in the allocated time, while Fixed Loaded Circuit Training is The number of repetitions to be performed at each station is pre-determined

31
Q

Explain why Maximum speed is of no importance to team sports?

A

There isn’t a team sport where you’re required to sprint a distance of more than 50m regularly in one single effort

32
Q

What is Acceleration Speed?

A

Refers to the rate at which speed is increased

33
Q

Fill in the blank: Speed Endurance is the ability of an athlete to either maintain *Blank speeds or perform repeated *Blank efforts whilst withstanding fatigue

A

Maximal, Maximal

34
Q

Define Specificity

A

Refers to the principle that the training effects achieved from an exercise program are specific to the type of exercise performed

35
Q

Define Progressive Overload

A

The planned, gradual increase in training load to ensure that fitness continues to be optimised

35
Q

Define Frequency:

A

The number of times training occurs in a given period

36
Q

Aerobic training for beginners requires how many sessions per week to improve?

A

3

37
Q

Endurance athletes may train how many x per week due to the submaximal nature of
training?

A

5-6 x per week

38
Q

Identify at least 3 forms of measuring intensity?

A

*Any of the following
– Heart-Rate (%HR max)
– Oxygen uptake (%VO2 max)
– Lactate concentration
– Maximal speed
– Rating of perceived exertion charts (RPE)

39
Q

Define Intensity?

A

The magnitude of exertion required

40
Q

Define Duration?

A

The length of training time

41
Q

What training method best defines this statement
“the loss of physiological performance (detraining) occurs as a result of a person
terminating or scaling back a regular training program”

A

Reversibility

42
Q

List at least 4 benefits of resistance training?

A

*Any of the following
Increases strength - allows an increase in force production which can be adapted
for improvements in both power and speed
– Promotes weight loss & balance - improves body composition
– Helps prevent osteoporosis
– Improves psychological wellbeing
– Improves dynamic stability & preserves
functional capacity
– Forms the foundation for the development
of speed, power & agility

43
Q

Describe 3 skill-related fitness components & explain how each of them might help a athlete in their desired sport?

A

*Any of the following
- Resistance Training
- Interval Training
- Continuous Training
- Fartlek Training
- Flexibility
- Plyometrics

44
Q

Choose 3 health-related fitness components & list a suitable standardize test for each.

A

*Any of the following
- Cardiorespiratory Endurance = Beep Test
- Muscular Strength = Plank Prone Hold
- Muscular Endurance = Beep Test
- Flexibility = Sit & Reach
- Body Composition = BMI Index

45
Q

Describe 3 training methods & outline how it can improve a component of fitness?

A

Resistance Training is when there is a resistance to the muscles, this can improve muscular strength, muscular endurance, muscular power.
Continuous Training is working at the same pace for a an extended period of time, this can improve muscular endurance or aerobic capabilities.
Fartlek is a variation of continuous training & interval training involving regular changes of pace this can improve

46
Q

Identify 3 components of fitness that are important in a possession game such as basketball?

A

*ALOT
- Agility
- Power
- Speed
- Endurance
- Flexibility

PE ATAR (11 decks)

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