Paper1 Exercise Physiology: Preparations and Training Methods Flashcards
1
Q
What is aerobic capacity?
A
- ability of the body to inspire, transport snd utilise oxygen to perform sustained periods of aerobic training
2
Q
What is VO2 max?
A
- a key component of aerobic capacity
3
Q
What 4 factors affect VO2 max?
A
- physiological make-up
- age
- gender
- training
4
Q
How does physiological make-up effect VO2 max?
A
- the greater the efficiency of the body transporting oxygen, higher vO2max
- stronger muscles, rbc etc, the higher vo2max
5
Q
How does age effect VO2 max?
A
- from 20, vo2 drops 1% each year
- efficiency is lost in heart elasticity and blood vessels
6
Q
How does gender effect VO2 max?
A
- females is lower than males
- females have higher body fat and smaller lung volumes and haemoglobin levels
7
Q
How does training effect VO2 max?
A
- aerobic training increases vo2 up to 20%
- hypertrophy to organs long term
8
Q
What 4 methods test aerobic capacity?
A
- direct gas analysis
- cooper 12min run
- multi stage fitness test
- queens college step test
9
Q
Describe the direct gas analysis method?
A
- expired air captured, results graphed and calculated
10
Q
What are the advantages to the direct analysis method?
A
- direct measurement
- accurate and reliable
11
Q
What are the disadvantages to the direct analysis method?
A
- test to exhaustion
- not suitable for elderly
- special equipment needed
12
Q
Describe the cooper 12 min run test
A
- run as far as possible for 12 minutes
13
Q
What are the advantages to the cooper run test?
A
- good for large groups
- simple and cheap
14
Q
What are the disadvantages to the Cooper run test?
A
- only a prediction
- result affective by effort and motivation
- not sport-specific
15
Q
Describe the multi-stage fitness test
A
- 20m progressive shuttle run, results compared to a table
16
Q
What are the advantages to the multi-stage fitness test?
A
- good for large groups
- simple and cheap
17
Q
What are the disadvantages to the multi-stage fitness test?
A
- only a prediction
- results affected by effort and motivation
- not sport-specific
18
Q
Describe the Queens College step test
A
- stepping on and off box for 3mins
- heart rate recovery used to predict results
19
Q
What are the advantages for the Queens College step test?
A
- simple and cheap
- heart rate easily monitored
20
Q
What are the disadvantages to the Queens college step test?
A
- only a prediction
- not sport-specific
- short people at a disadvantage
21
Q
What 2 ways can we predict heart rate?
A
- heart rate training zones
- Karvonen’s principle
22
Q
How do we calculate max heart rate?
A
- HR max - age
23
Q
How do we calculate training heart rate?
A
- resting hr + % (hr max - resting hr)
24
Q
How does aerobic training affect the respiratory system?
A
- respiratory muscles become stronger
- increased alveoli surface area
25
How does aerobic training affect the cardiovascular system?
- cardiac hypertrophy
- increased elasticity of arterial walls
- increased red blood cells
- increased blood plasma volume
26
How does aerobic training affect the musculo-skeletal system?
- slow oxidative muscle fibre hypertrophy
- increased size and density of mitochondria
- increased myoglobin stores
- increased bone mineral density
27
What is static strength training?
- force is applied against a resistance without movement
28
What is dynamic strength training?
- force applied against resistance with movement
29
What is maximum strength training?
- maximum force applied in one muscle contraction
30
What is explosive strength training?
- maximum force applied in a series of muscle contractions
31
What is strength endurance training?
- sustain repeated muscular contractions over a period of time
32
What 4 factors affect strength?
- cross sectional area of muscle
- fibre type
- gender
- age
33
What 4 methods test for strength?
- one rep max
- grip strength dynamometer
- abdominal curl test
- vertical jump test
34
What training methods develop strength?
- resistance
- repetitions
- number of sets
- work to relief ratio
35
How does strength training affect muscle and connective tissues?
- muscle hypertrophy
- muscle hyperplasia
- increase in protein
- increased strength in ligaments and tendons
- increased bone density
36
How does strength training affect our metabolism?
- increased enzyme activity
- increased muscle mass
37
What is static flexibility?
- range of motion around a joint with no speed or movement
38
What is active static flexibility?
- performer voluntarily completes a contraction to move joint beyond its range of movement
39
What is passive static flexibility?
- assistance needed to move joint beyond it's range of movement
40
What is dynamic flexibility?
- range of motion about a joint with speed and movement
41
How does the cross-sectional area of muscles affect strength?
- greater the area the greater the strength
42
How does the fibre type effect strength?
- more FG and FOG increases strength
- contracting more
43
How does gender effect strength?
- males have greater strength than females
- males have higher muscle mass and area
- males have higher testosterone
44
How does age effect strength?
peak strength
- females 16-25
- males 18-30
strength decreases with age
weaker elasticity in the muscles
