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a level p.e > O2 capacity, strength & flexibility > Flashcards

O2 capacity, strength & flexibility Flashcards

1
Q

what is O2 capacity ?

A

the ability to take in, transport and use O2 to sustain prolonged periods of aerobic maximal work

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2
Q

what is VO2 max ?

A

the maximum volume of O2 transported and used per minute during maximal exhaustive exercise

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3
Q

what is VO2 max measured in ?

A

ml/kg/min

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4
Q

the higher % VO2 max, the higher potential what ?

A

O2 capacity

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5
Q

which sports is O2 capacity a key component for ?

A
  • marathon runner
  • centre/wa netball
  • midfielder in football
  • tour de France
  • 2000 m rowing
  • rugby forwards
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6
Q

what is strength ?

A

the ability of the neuromuscular system to apply a force - against a resistance

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7
Q

what are the 3 types of strength ?

A

static
dynamic - explosive, maximum, endurance

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8
Q

what is static strength ?

A

ability of NMS to exert and apply a force while the :
muscle length remains static
isometric contraction
no movement occurs

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9
Q

give an example of static strength ?

A

any held balance
crucifix on rings
scrum in rugby

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10
Q

what is dynamic strength ?

A

ability of NMS to overcome a resistance where :
muscle length changes
isotonic contraction
movement does occur
power moves = speed + strength

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11
Q

give an example of dynamic strength ?

A

most sports
long jump
400 m sprint

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12
Q

what is explosive /elastic strength ?

A

ability of NMS to expand a maximal force in one or a series of rapid muscle contractions

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13
Q

what does explosive strength include ?

A

-stretch reflex mechanism (elastic recoil)
involves eccentric contraction
- lasts 10 seconds or less

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14
Q

give an example of explosive strength ?

A
  • triple jump
  • volleyball spike
  • somersault
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15
Q

what is maximum strength ?

A

ability of NMS to exert a maximal force in a single voluntary contraction

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16
Q

what does maximum strength include ?

A

-maximum weight lifted once
- 1 rep max

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17
Q

give an example of maximum strength ?

A

olympic dead lift

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18
Q

what is endurance strength ?

A

ability of NMS to sustain / withstand repeated muscle contractions ( or single isometric contraction ) over time )

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19
Q

what does endurance strength include ?

A

repetitive actions / force applied
increased resistance to fatigue

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20
Q

give an example of endurance strength ?

A

rowing
swimming
tour de France
pistol shooting (static)

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21
Q

what is flexibility ?

A

range of motion ( ROM ) around a joint or a series of joints

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22
Q

what is static flexibility ?

A

the static ROM around a joint or series of joints ( no joint motion )

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23
Q

what is static active ?

A

when a performer actively contracts an agonist muscle to move a joint just beyond its point of resistance

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24
Q

give an example of static active stretching ?

A

leg lift / arabesque

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25
Q

what is static passive stretching ?

A

when a joint is moved just beyond its point of resistance with assistance, e.g partner, gravity, other body part, object

26
Q

give an example of static passive stretching ?

A

block for oversplits

27
Q

give an example of static stretching ?

A

arabesque

28
Q

what is dynamic flexibility ?

A

resistance of a joint to a movement
ROM while a joint is moving at speed

29
Q

give an example of dynamic flexibility ?

A

leg swings

30
Q

what can a good static ROM be a good prerequisite for ?

A

increased dynamic ROM

31
Q

what factors affect VO2 max / aerobic capacity ?

A

individual physiological makeup
age
aerobic training
gender

32
Q

what are the affects of individual physiological makeup affect VO2 max ?

A
  • the greater the efficiency of
    body systems to transport and utilise O2 = higher VO2 MAX can be determined by genetics
  • fibre types
33
Q

why does physiological makeup affect VO2 max ?

A
  • stronger respiratory muscles = take in /consume O2
  • larger heart - pump blood around body
  • higher stroke volume
  • Higher number of capillaries, RBCS , SO fibres - transport O2
34
Q

how can age affect VO2 max ?

A

VO2 max peaks in early 20s
VO2 max declines by 1% a year once physiological peak is reached

35
Q

why does age affect VO2 max ?

A
  • decreased O2 transport to muscles
  • decreased efficiency of body systems
  • Max HR/SV/Q to tissues decreases due to decreased left ventricle elasticity and contractility
  • decreased elasticity in lungs/ chest walls
36
Q

what affect does training / aerobic training have on VO2 max ?

A
  • aerobic training increases VO2 max up to 20%
37
Q

why does training affect VO2 max ?

A
  • increased long term O2 adaptations, e.g hypertrophy, capillarisation, muscle mitochondria
  • adaptations to heart, lungs, blood = higher VO2 max
38
Q

what affect does gender have on VO2 max ?

A

females have up to 30% lower VO2 max than males

39
Q

why does gender have an affect on VO2 max ?

A
  • females have smaller body size
  • have smaller lung volumes and O2 intake
  • smaller heart volumes and lower haemoglobin levels - lower VO2 max
  • increased female body fat
40
Q

what factors affect strength ?

A
  • cross sectional area of muscle
  • fibre type
  • gender
  • age
  • training
41
Q

how does cross sectional muscle area affect strength ?

A

greater CSA = greater strength/ force of muscle contraction generated

42
Q

why does muscle CSA affect strength ?

A

strength increases per cm of muscles which increases the force and speed of muscle contraction

43
Q

how does fibre type affect strength ?

A

greater % of fast twitch fibres the greater the speed/force generated over a short period
greater % of slow twitch fibres higher the fatigue resistance

44
Q

why does fibre type affect strength ?

A
  • fast twitch fibres have :
  • larger, thicker, myelin sheath, larger motor neurones/ units which stimulate more muscle fibres which increase the speed/force contraction
  • slow twitch fibres are smaller, have increased capillarisation, increased mitochondria density, increased myoglobin

this lowers speed/force, but has higher fatigue resistance

45
Q

how does gender affect strength ?

A

males have a higher strength than females

46
Q

why does gender affect strength ?

A
  • males have increased hormone testosterone levels
  • this gives them higher muscle mass and CSA
47
Q

what affect does age have on strength ?

A
  • strength decreases from age after peak strength reached:
  • females : 16-25 yrs
  • males : 18 -30 yrs
48
Q

why does age affect strength ?

A
  • decrease in muscle mass/CSA
  • decreased testosterone, elasticity of CT’s and efficiency of NMS
49
Q

what affect does strength training have on strength ?

A

applying a force against a resistance increases strength

50
Q

why does strength training affect muscle mass ?

A
  • overload increases muscle hypertrophy
  • reversibility: if training stops, adaptations reverse
51
Q

which factors affect flexibility ?

A

joint type
length and elasticity of surrounding connective tissue
gender
age temperature
training
obesity/muscle mass

52
Q

what affect does joint type have on flexibility ?

A
  • ball and socket joint has greater ROM than condyloid joint
  • hinge = 1 plane
  • pivot = 1 plane
  • B&S = 3 planes

this is determined by joint shape of articulating bones

53
Q

why does joint type have an affect on flexibility ?

A

size and shape of joint and their articulating bones can aid and limit ROM

  • hip joint = deep socket = less flexibility more stability
  • shoulder joint = shallow socket = more flexibility less stability
54
Q

what affect does the length and elasticity of connective tissues have on flexibility ?

A
  • greater length and flexibility of surrounding, muscles, tendons and ligaments, greater ROM
55
Q

why does the length and elasticity of CT’s affect flexibility ?

A
  • greater length, greater the distance before stretch reflex is reached
  • stretch reflex inhibits further ROM
56
Q

what affect does gender have on flexibility ?

A

females are generally more flexible than males

57
Q

why does gender affect flexibility ?

A

females have increased levels of relaxin and oestrogen

this increases elasticity of CT’s

58
Q

what affect does age have on flexibility ?

A

flexibility decreases with increasing age, greatest in childhood

59
Q

why does age affect flexibility ?

A

age decreases due to loss of elasticity and increased calcification of CT’s

60
Q

what affect does temperature have on flexibility ?

A

increased temperature increases joint and muscle ROm
after a warm up

61
Q

what affect does obesity/muscle mass have on flexibility ?

A

decreases ROM

62
Q

what affect does stretch training & reversibility have on flexibility ?

A
  • elasticity/ROM decreases without stretching

a level p.e (13 decks)

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