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AQA AS PE > Health exercise and fitness > Flashcards

Health exercise and fitness Flashcards

1
Q

Define cardiorespiratory endurance

A

The ability of the cardiovascular and respiratory systems to take in and transport oxygen to the working muscles, where it can be utilised and aerobic performance maintained

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2
Q

what is cardiorespiratory endurance affected by (3)

A
  1. efficiency of gaseous exchange at lungs and muscle cells
  2. effectiveness of O2 transport from lungs to muscle cells
  3. ability of muscle cells to utilise the O2 they recieve
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3
Q

Cardiorespiratory endurance performers often possess:

A
  1. greater capillarisation of alveoli and muscle cells
  2. greater concentration of red blood cells and thus haemoglobin in blood (helps transport O2 to working muscles)
  3. Greater concentration of myoglobin in muscle cells (helps store o2 and transport to mitochondria)
  4. Greater number and size of mitochondria (site of energy production under aerobic conditions)
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4
Q

How to test stamina

A

Harvard step test
cooper 12 min run test
multi stage fitness test

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5
Q

Define vo2 max

A

the maximal volume of oxygen a person can take in transport and utilise per min

ml/kg/min OR l/min

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6
Q

Define body composition

A

the relative components of total body mass in terms of fat mass and lean body mass

Lean body mass good for cardiovascular and muscular endurance as more o2 directed to working muscles

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7
Q

How to test body composition (3)

A

bioelectrical impedance
BMI
skin fold measurement

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8
Q

Define flexibility

A

the range of movement possible around a joint

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9
Q

define static flexibility

A

the range of movement around a joint when the muscles surrounding the joint are slowly lengthed

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10
Q

define dynamic flexibility

A

considers the speed at which the body parts are moved around a joint eg trampolining

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11
Q

6 factors which determine flexbility

A 
elasticity of ligaments and tendons surrounding the joints
strength of antagonist surrounding joint
type of joint
temp of muscle and connective tissues
performer age
gender
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12
Q

how to test flexibility

A

sit and reach

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13
Q

define maximum strength and how to test it

A

maximum force developed in muscle or group of muscles during a single maximal contraction

1 repetition max

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14
Q

what 2 factors is maximum strength dependent on

A
  1. cross sectional area of muscle

2. amount of fast twitch glycolytic muscle fibres (2b)

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15
Q

define muscular strength or strength endurance

A

the ability of a muscle or muscle group to undergo repeated contractions against a resistance for an extended period of time

medium - high intensity

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16
Q

how to test strength endurance

A

NCF abdominal conditioning

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17
Q

define strength

A

ability of body to apply a force against a resistance

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18
Q

Strength endurance; what type of muscle fibres

A

slow (type1) twitch muscle fibres
fast oxidative glycolytic muscle fibres (2a)- pick up certain slow twitch characteristics so withstand fatigue longer.

able to withstand high levels of lactic acid

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19
Q

5 health related components of fitness

A 
cardiorespiratory endurance
strength endurance
maximum strength
Flexbility
body composition
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20
Q

3 health and skill related fitness components

A

power
elastic strength
speed

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21
Q

define elastic stregth

A

the ability to overcome a resistance rapidly and prepare the muscle quickly for a sequential contraction of equal force

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22
Q

what do elastic strength athletes contain a lot of?

A

fast twitch glycolytic muscle fibres (2b)

Thick myelin shealth surrounding the fibres allows motor neurone to conduct impulse to muscle more rapidly = faster rate of muscle contraction

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23
Q

how to test elastic strength

A

25m hop

24
Q

define power

A

amount of work done per unit of time

25
Q

what do power athletes contain a lot of

A

fast twitch glycolytic muscle fibres type 2b

26
Q

test power

A

standing vertical jump (sergeant jump)

27
Q

define speed (2)

A

maximum rate that a person can move over a specific distance (whole body)

ability to put body parts into action quickly (one body part)

28
Q

factors affecting speed

A

high proportion fast twitch glycolytic muscle fibres
high stores of phosphocreatine within muscle (fuel used to help muscle contraction during v high intensity activities)
highly effective lever systems (puts limbs into action quickly)

29
Q

test speed?

A

30m sprint test

30
Q

4 skill (motor) related fitness components

A

agility
coordination
balance
reaction times

31
Q

define agility

A

ability to move and change direction and position of body while maintaining good body control, without loss of speed

32
Q

test agility

A

illinois agility run

33
Q

define balance

A

Maintenance of body’s centre of mass over the base of support

34
Q

2 types of balance

A

static eg handstand

dynamic eg kartwheel

35
Q

what does balance depend on

A

sensory functions ; eyes ears proprioceptors

36
Q

define centre of mass

A

point at which body is balanced in all directions

37
Q

test balance

A

standing stork

38
Q

define coordination

A

an organised working together of muscles and groups of muscles aimed at bringing about a purposeful movement such as running

39
Q

6 aspects of coordination

A

general (possession of fundamental skills)
specific (exercise related skills developed through practice)
kinaesthetic differentiation ( correctly adjust muscle tension)
Orientation in time and space (concentrate optimally and consistently on varying stimuli)
Reactive ability (producing fast reactions to unexpected situations)
Rhythm/synchronisation (getting timing and feeling action)

40
Q

test coordination

A

alternate hand ball toss test

41
Q

define reaction time

A

time takes to initiate a response to a given stimulus

42
Q

what is reaction time dependant on

A

ability to process visual and aural info, then initate a response based on this

43
Q

2 types of reaction times

A

simple - movement response time to single stimuli

choice - movement response time to one or more stimuli that involves a choice of action. improved with practice and training.

44
Q

test reaction time

A

ruler drop test

45
Q

where is saturated fat found and what is it

A

solid at room temp

animal meats
dairy products

46
Q

what does inactivity cause a risk of (3)

A

CHD
strokes
diabetes

47
Q

define inactivity

A

less than 2.5 hours a week of moderate intensity exercise or 1 hour per week of vigorous exercise

48
Q

define stress

A

the psychological and physiological response to something that upsets our individual balance and often requires adjustment or action to take place

49
Q

which 2 hormones are released if stressed

A

cortisol

adrenaline

50
Q

what physiologically happens in body when stressed and what can it lead to

A

raised blood pressure and heart rate;

skin conditions
diabetes
obesity
migraines
irritable bowel syndrone
CVD
51
Q

4 causes of stress

A

environment
social
family/relationship
work

52
Q

6 ways to cope with stress

A 
acknowledge stressors
relaxation techniques eg. imagery
exercise and eat healthy
good nights sleep
stay away from depressants and stimulants
prioritise your time
53
Q

2 dangers of smoking

A

CVD

lung cancer

54
Q

2 impacts of smoking on aerobic fitness

A
  1. restricted transport of O2
    CO in smoke combines with haemoglobin and restricts o2 absorption making it less available to muscles
  2. narrowing of respiratory airways
    inflammation of lining of airways and alveoli can restrict passage of air and impede gaseous exchange and thus movement of o2 into bloodstream
55
Q

4 lifestyle choices

A

diet
exercise
work life balance
smoking

AQA AS PE (5 decks)

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