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