Health exercise and fitness Flashcards
Define cardiorespiratory endurance
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
what is cardiorespiratory endurance affected by (3)
- efficiency of gaseous exchange at lungs and muscle cells
- effectiveness of O2 transport from lungs to muscle cells
- ability of muscle cells to utilise the O2 they recieve
Cardiorespiratory endurance performers often possess:
- greater capillarisation of alveoli and muscle cells
- greater concentration of red blood cells and thus haemoglobin in blood (helps transport O2 to working muscles)
- Greater concentration of myoglobin in muscle cells (helps store o2 and transport to mitochondria)
- Greater number and size of mitochondria (site of energy production under aerobic conditions)
How to test stamina
Harvard step test
cooper 12 min run test
multi stage fitness test
Define vo2 max
the maximal volume of oxygen a person can take in transport and utilise per min
ml/kg/min OR l/min
Define body composition
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
How to test body composition (3)
bioelectrical impedance
BMI
skin fold measurement
Define flexibility
the range of movement possible around a joint
define static flexibility
the range of movement around a joint when the muscles surrounding the joint are slowly lengthed
define dynamic flexibility
considers the speed at which the body parts are moved around a joint eg trampolining
6 factors which determine flexbility
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
how to test flexibility
sit and reach
define maximum strength and how to test it
maximum force developed in muscle or group of muscles during a single maximal contraction
1 repetition max
what 2 factors is maximum strength dependent on
- cross sectional area of muscle
2. amount of fast twitch glycolytic muscle fibres (2b)
define muscular strength or strength endurance
the ability of a muscle or muscle group to undergo repeated contractions against a resistance for an extended period of time
medium - high intensity
how to test strength endurance
NCF abdominal conditioning
define strength
ability of body to apply a force against a resistance
Strength endurance; what type of muscle fibres
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
5 health related components of fitness
cardiorespiratory endurance strength endurance maximum strength Flexbility body composition
3 health and skill related fitness components
power
elastic strength
speed
define elastic stregth
the ability to overcome a resistance rapidly and prepare the muscle quickly for a sequential contraction of equal force
what do elastic strength athletes contain a lot of?
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
how to test elastic strength
25m hop
define power
amount of work done per unit of time
what do power athletes contain a lot of
fast twitch glycolytic muscle fibres type 2b
test power
standing vertical jump (sergeant jump)
define speed (2)
maximum rate that a person can move over a specific distance (whole body)
ability to put body parts into action quickly (one body part)
factors affecting speed
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)
test speed?
30m sprint test
4 skill (motor) related fitness components
agility
coordination
balance
reaction times
define agility
ability to move and change direction and position of body while maintaining good body control, without loss of speed
test agility
illinois agility run
define balance
Maintenance of body’s centre of mass over the base of support
2 types of balance
static eg handstand
dynamic eg kartwheel
what does balance depend on
sensory functions ; eyes ears proprioceptors
define centre of mass
point at which body is balanced in all directions
test balance
standing stork
define coordination
an organised working together of muscles and groups of muscles aimed at bringing about a purposeful movement such as running
6 aspects of coordination
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)
test coordination
alternate hand ball toss test
define reaction time
time takes to initiate a response to a given stimulus
what is reaction time dependant on
ability to process visual and aural info, then initate a response based on this
2 types of reaction times
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.
test reaction time
ruler drop test
where is saturated fat found and what is it
solid at room temp
animal meats
dairy products
what does inactivity cause a risk of (3)
CHD
strokes
diabetes
define inactivity
less than 2.5 hours a week of moderate intensity exercise or 1 hour per week of vigorous exercise
define stress
the psychological and physiological response to something that upsets our individual balance and often requires adjustment or action to take place
which 2 hormones are released if stressed
cortisol
adrenaline
what physiologically happens in body when stressed and what can it lead to
raised blood pressure and heart rate;
skin conditions diabetes obesity migraines irritable bowel syndrone CVD
4 causes of stress
environment
social
family/relationship
work
6 ways to cope with stress
acknowledge stressors relaxation techniques eg. imagery exercise and eat healthy good nights sleep stay away from depressants and stimulants prioritise your time
2 dangers of smoking
CVD
lung cancer
2 impacts of smoking on aerobic fitness
- restricted transport of O2
CO in smoke combines with haemoglobin and restricts o2 absorption making it less available to muscles - 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
4 lifestyle choices
diet
exercise
work life balance
smoking
