Exersice Physiology Flashcards
What are chronic adaptions
Long term changes result in response to continuous exercise in the form of training, therefore during and after exercise
Describe an acute response to heart rate
There is an increased demand for fuels and oxygen by working muscles. As a result, the heart needs to be pump faster and/ or harder in order to increase the supply of blood and the elements it carries to working muscles as well as increasing waste removal
What are acute responses
Immediate/short term responses to exercise occur after the body has ceased exercise.
What is resistance training?
Introduces a series of exercises where each one focuses on a specific muscle group. By providing a resistance to the muscle, we attempt to improve muscle power and strengh.
What are the three muscle contractions
Isotonic
Isometric
Isokinetic
What is isotonic contractions
It is a movement contraction. Where the length of the muscle changes at a constant load.
Concentric- when the muscle shortens.
Eccentric- when the muscle lengthens.
Eg. Bicep curl
Isometric contractions
Non movement contraction. When the muscle attempts to change length but cannot overcome resistance. Eg. Pushing against a wall
Isokinetic contractions
Specific movement contraction using specialised equipment. A contraction in which the muscle shortens with varying tension while lifting a constant load, so that muscle strength remains even throughout the movement. Eg. RPM bike
What is interval training?
Alternating fixed periods of exercise and fixed periods of rest. Eg. 100m sprint.
What are some major considerations when it comes to interval training?
- intensity of each interval
- duration or distance of each interval
- number of repetitions
- length if rest
Name two benefits of interval training?
- specific energy systems
- training able to mimic demands of a particular sport
- easy to achieve smaller goals
- recovery time p, allows to maintain high intensity work for long periods if time
Continuous training
Involves long, slow, distance exercise at a constant rate without rest. Eg. 3-4 km run
What are the benefits of continuous training?
- Increased blood flow to the muscle
- larger slow twitch muscle fibres
- lower than normal resting heart rate
What is circuit training?
Takes place at different stations, each station can be specific to a sport, type of fitness or general conditioning. Average stations is 6-15.
Benefits of circuit training
- time efficiency
- aerobic and strength work can be included in one session
- efficient use of space and resources
- exercise variety
Fartlek training
The combination of continuous and interval training. Eg change of 100m and 300m sprints and jog.
Benefits if Fartlek training
- both aerobic and anaerobic systems can be trained
- it involves for freedom of workouts
- the variety such a program allows has psychological benefits
Flexibility
A measure of the range of motion about a joint
Static stretching
When a person stretches to a position and holds it for 10 seconds or more eg, hamstring Stretch, quad stretch
Dynamic stretching
A ballistic movement. Moves the joints through a large range of motion. Eg, high knees, crossover, heel flicks, side stepping
Proprioceptive neuromuscular facilitation
PNF for short, also known as assisted stretching. It involves lengthening the muscle, the partner provides the resistance. Eg. Leg towards head (lying down)
Another form of flexibility
Yoga is a form of flexibility, helps improve balance, strength as well as flexibility
Plyometrics
The term to describe explosive jump training. Eg, jump squat, triple jump/long jump/high jump.
Describe an immediate response to stroke volume
Stroke volume is a measure of how much blood is squeezed out of the heart into the aorta each time it beats.
Women- 4.5 L
Men- 5 L
Adults stroke volume increases by about 40% when maximum exercise levels are reached.
