Fitness Flashcards
Define the term aerobic capacity
the ability to take in, transport and use oxygen to sustain prolonged periods of aerobic work
Define VO2max
the highest rate of oxygen consumption attainable during maximal/exhaustive work
Identify five factors that can affect VO2max
1) physiological make-up
2) genetics
3) training
4) age
5) gender
How can physiological make up affect VO2max?
- better respiratory system = can consume more O2
- bigger/stronger heart = can transport more O2
- more efficient vascular system = can transport more O2
- more slow twitch muscle cells - can use O2 more effeciently and have a higher VO2max
How can genetics affect VO2max?
if you have more type 1 muscle fibres you have more mitchondria and myoglobin so you can use the O2 to create energy aerobically and have a higher VO2max
How can training affect VO2max?
If you carry out aerobic training your body will adapt to increase lung size, heart size and strength, blood vessels, myoglobin, haemoglobin, mitchondria etc for a better O2 transport system so you have a higher VO2 max
How can gender affect VO2max?
VO2max values for women are generally 20-25% lower than those for men
Women average = 60-70 ml/kg/min
Men average = 70-75 ml/kg/min
Identify 2 method for measuring Aerobic Capacity
1) Physical working capacity test (PWC 170)
2) Multi-stage fitness test (MSFT) (Bleep test)
Describe the PWC 170 test
its a sub-maximal test performed on a cycle ergometer (stationary bike). You cycle at 3 progressive low to moderate work intensities (100-115bpm, 115-130bpm and 130-145bpm) and record your HR. As HR increases with intensity, you can extend the line drawn on a graph to predict the intensity level that they would be working at when their HR reaches 170bpm - a figure chosen as close to maximal level of work. (assuming VO2max is closely linked to HR)
Describe the Multi-stage fitness test
it’s a progressive and maximal 20 metre shuttle run test with bleeps that progressively become shorter until you cannot keep up or drop out. This provides a score which is compared to standardised tables to predict VO2max
What types of training can be used to improve aerobic capacity?
continuous training
fartlek training
interval training
How does the respiratory system adapt to aerobic training?
respiratory muscles become stronger, resulting in an increase in
- efficiency of mechanics of breathing
- maximum exercise lung volumes
- maximum breathing rate
- resistance to fatigue
and alveoli increase in surface area resulting in an increase in:
- external respiration / diffusion
- a-VO2 diff (less O2 exhaled = more used)
which all lead to an increase in VO2max
How does the cardiovascular system adapt to aerobic training?
Hypertrophy (increase in size/thickness/volume of heart muscle (myocardium)) resulting in an increase in
- volume EDV (filling capacity)
- ventricular stretch and recoil
- force of ventricular contraction (emptying)
- stroke volume
- HR recovery after exercise
and a decrease in ESV (volume after contraction) and resting and sub-ma HR (<60 = bradycardia)
which all lead to
- an increased blood flow
- increased maximal cardiac output
- increased O2 transport
How does the vascular system adapt to aerobic training?
increased elasticity of arterial walls which results in an increase in
- vascular shunt efficiency
- BP regulation
- improved blood O2 supply
- a decrease in resting systole/diastole
increased number of red blood cells and plasma volume which results in an increase in
- gaseous exchange
- venous return
- stroke volume and cardiac output
- a decrease in viscosity during exercise
increased capillarisation of alveoli and type 1 muscle fibres which results in an increase in
- surface area
- a-VO2 diffusion
- time for diffusion
- removal of CO2 and Lactic acid during OBLA
which all lead to increased circulatory efficiency and improve O2/CO2 transport
How does the muscular system adapt to aerobic training?
increased type 1 and IIa hypertrophy which results in an increase in
- strength and reducing fatigue
- skill efficiency
increased muscle capillarisation which results in an increase in
- O2/CO2 transport/diffusion
increase type IIa fibre ability to work aerobically which results in an increase in
- fibre type percentage working aerobically
- ability to use fuel and O2
and a decrease in OBLA
increased myoglobin stores-leading to increased 02 storage and transport to mitochondria
increased aerobic enzymes- improves reliance on metabolism of fat and improved aerobic metabolismof glycogen
increased number of mitochondria-which improves utilisation of O2 / fat for aerobic metabolism
increased muscle glycogen stores - increases energy fuels available to resynthesize ATP
Which all result in an increased maximal capacity of muscle fibres to generate ATP aerobically
Name the 5 types strength
1) maximum strength
2) static strength
3) explosive/elastic strength
4) dynamic strength
5) strength endurance
Describe maximum strength
the maximum force the neuromuscular system can exert in a single voluntary muscle contraction
How can you measure maximum strength?
1RM
grip dynamometer
leg dynamometer
Describe static strength
the force exerted by the neuromuscular system while the muscle length remains constant
How can you measure static strength
there is no specific test-you would have to measure strength at different angles to get accurate results
Describe explosive/elastic strength
the ability to expand a maximal amount of energy in one or a series of strong, sudden high-intensity movements or apply a successive and equal force rapidly
How can you measure explosive/elastic strength
vertical jump test
broad jump test
Describe strength endurance
the ability of a muscle to sustain or withstand repeated muscle contractions or a single static action
How can you measure strength endurance?
NCF abdominal sit up test (bleep test for sit ups)
Name 6 factors that affect strength
1) muscle composition
2) gender
3) age
4) physical inactivity
5) strength training
6) weakest point in range of motion
How does muscle composition affect strength?
the greater the:
- percentage of fast twitch muscle fibres
- cross-sectional area of muscle
- muscle size
the greater the potential force that can be generated
How does age affect strength?
female peak strength is reached between 16-25
years
for men its 18-30 years
greatest gains are made between 20-30 years when testosterone levels peak
strength generally decreases with increasing age due to a decrease in testosterone leading to less muscle mass and less efficient neuro-muscular system
How does physical inactivity affect strength?
atrophy (decrease in muscle size) starts after approximately 48 hours of inactivity and induces the loss of muscle strength gained from training
How does strength training affect strength?
appropriate strength training increases hypertrophy of muscles while preventing atrophy
How does the weakest point in the range of movement affect strength?
Each Joint has a specific angle where it will be able to produce the least strength
Name the 4 different strength training methods
1) Multi-gym
2) free weights
3) circuit / interval training
4) plyometrics
What is a rep?
the number of times you repeat an exercise
What is a set?
a specified number of reps along with a rest period forms a set
What does the term resistance relate to?
the weight that you lift
What is 1 RM?
1 Rep Max - the most weight you can lift in 1 repetition
What is a multi-gym?
a series of specialised exercise machines that incorporate a range of resistance exercises with adjustable weight stacks
What are free weights?
non-mechanical weights that are free standing and which therefore offer improved specificity for joint movement patterns
What is plyometric training?
it incorporates jumps, bounds and hop-type exercises, linked to the development of power.
It’s based upon knowledge of the stretch reflex to recruit more motor units to increase force production
What is the stretch reflex?
a protective reflex mechanism when a muscle will concentrically contract (shorten) in response to being overstretched, especially in response to a high speed muscle stretch
What is a motor unit?
a motor neurone (nerve transmitter from brain to muscle) and the muscle fibres it innervates (contracts)
What is circuit training?
a series of exercises (stations) performed one after another
What fuel/s would be used during strength training?
- elastic/explosive strength = ATP/PC
- strength endurance - glucose/glycogen
- dynamic strength = glycogen/glucose
Describe the neural adaptations to strength training
- increased recruitment of additional fast twitch muscle fibres
- increased recruitment of motor units
- improved coordination ad simultaneous stimulation of motor units
- reduction in proprioceptor/antagonist muscle inhibition allowing the antagonist to stretch further and the agonist to contract with more force
What physiological adaptations take place in the skeletal muscle due to strength training?
- hypertrophy - increase in size (fast twitch) and hyperplasia - increase in muscle fibre number
- increased number.size of contractile protein (width of actin/myosin)
- increased action/myosin cross-bridges
What are the metabolic physiological adaptations that occur as a result of strength training?
- increase in ATP/PC and glycogen stores
- increased buffering capacity/tolerance of fast twitch fibres to work with high levels of lactic acid
- increased efficiency to remove lactic acid
- increased glycolytic enzyme actions (glycogen phosphorylase and PFK)
- increased anaerobic threshold and recovery
- increased intensity/duration of performance and delaying of OBLA/fatigue
how do connective tissues adapt to strength training?
tendons and ligaments increase in strength, more calcium is produced which helps offset early symptoms of osteoporosis
How can strength training improve your social / psychological well-being?
an increased hypertrophic body (muscular) is often seen as attractive ad therefore desirable and may increase an individual’s self-esteem ad social standing
Describe the cardiovascular adaptations to pure strength training
- hypertrophy of the heart
- increased blood pressure
- slight increase in capillary density
- decreased volume of the left ventricls
What adaptations could body builders or weight lifters who do pure strength training with low reps and very heavy weights experience?
- powerful muscle contractions can obstruct arteries, increasing blood pressure making it hard to force blood out
- heart hypertrophy - heart walls become thicker and stronger and the ventricles can sometimes become smaller in volume to help pump blood against the high pressure
- increasing muscle mass without any increase in mitochondria can decrease aerobic strength endurance
Define flexibliity
the range of motion around a joint
What is static flexibility?
the range of motion without taking into account the speed of movement
What is dynamic flexibility?
the range of motion taking into account the speed of movement ad reflecting the joint’s resistance to movement
What are the benefits of flexibility training?
- reduced risk of injury
- improved posture, alignment and ergonomics
- reduction of delayed onset of muscular soreness (DOMS)
- performance enhancement
