pe end of years Flashcards
explain the effects of Cardiac hypertrophy
Cardiac hypertrophy-mainly the left ventricle as that is the chamber that will deliver and pump blood to the working muscles.this gives us an increase in stoke volume.then if i can pump out more blood peer beat then i can deliver more nutrients that will benefit the performer.
Cardiovascular
endurance
Multistage
Fitness test
20 m course.
Stay in time with the bleeps on each line.
Run until total exhaustion prevents completion three shuttles
Muscular
endurance
1 minute
press/sit up
test
Perform as many as you can in 60 seconds.
Elbows moving from the locked, straight position to 90 degrees of
flexion.
Straight body positon
Or
Sit ups from floor to 90 degrees (arms across chest).
Muscular
strength
Handgrip
dynamometer
Grip with dominant hand.
Apply maximum force while arm is straight in front of the body.
Repeat three times while non-participant records the maximum force
reading.
Flexibility
Sit and reach Remove shoes and position box against the wall.
Keep knees completely locked and reach forward with one hand on
top of the other.
Stretch and hold position for two seconds while non-participant
records score.
Agility
Illinois agility
run
Mark out the course with the exact measurements required.
Starts in a face-down, lying position at the start line.
Must follow same pattern/direction through cones.
Speed
30m sprint Sprint 30 m distance on an even, firm surface.
Rolling start so that they are running at full speed as they hit the start
line.
For accurate timing, use two timers.
Power
Vertical Jump Stand sideways near a wall and measure their height with an
upstretched arm.
Jump as high as possible and mark the wall at the peak of the jump on
three occasions.
Record the highest jump
Coordination
n Alternative
hand throw
Stand exactly two metres from a smooth-surfaced wall.
Throw the ball with one hand, catches it with the other hand and
repeats the action.
Count the number of successful catches in 30 seconds.
reaction time
Ruler drop
test
Hold a 30 cm ruler above the open hand.
The 0 cm mark must be directly between the thumb and index finger.
Drop the ruler with no warning as they try to catch it.
The score is taken from where the top of the thumb hits the ruler
Balance
Standing Stork
test
Place hands on their hips and one foot on the inside knee of the
opposite leg.
Raise heel and hold balance for as long as possible.
The score is taken as the total time the balance is held.
Laboratory Testing
The most valid and reliable tests are carried out in a laboratory. The advantage of these
sorts of tests is that they actually measure the component. However they are relatively
expensive and time consuming, usually requiring expensive equipment.
Maximal VO2
Test
The VO2max test is the criterion measure of aerobic power in athletes. Described here
is the method to measure VO2max directly. Many other aerobic fitness tests estimate
VO2max score from their results. (see AS PE for methodology)
The test is performed on an appropriate ergometer (treadmill or cycle) with workloads
selected to gradually progress in increments from moderate to maximal intensity.
The results are presented as either l/min (litres per minute) or ml/kg/min (ml of oxygen
per kilogram of body weight per minute). The athlete is considered to have reached their
VO2 max if several of the following occurred: a plateau or ‘peaking over’ in oxygen uptake
and maximal heart rate was reached.
Maximal VO2
Test Advantages
Accuracy of measurement - This test actually measures body oxygen
consumption, which other tests try to estimate. You can also get measurement of
maximum heart rate by recording heart rate during the test.
Maximal VO2 Disadvantages:
Relatively large time and costs required
This test is a maximal test, which requires a level of fitness. It is not recommended for
sedentary, or people with health problems.
The Wingate Test
The Wingate test, also known as the Wingate Anaerobic Test. This test measures
anaerobic power and capacity
The Wingate test requires the performer to pedal a cycle ergometer for 30 seconds,
maximally against a predetermined resistance.
Anaerobic power:
The highest power output in any 3-5 second interval of the test
Anaerobic capacity
The total amount of work through the 30-second test.
Advantages: windgate test
Accuracy of measurement - This test actually measures anaerobic power
and capacity, which other tests try to estimate
Disadvantages windgate test
Relatively expensive equipment, time and specialist knowledge to
interpret the data and administer the test.
Musculo-skeletal long term adaptations to exercise
Larger numbers of capillaries around muscles increasing diffusion of oxygen into
the muscles.
• Larger number of Mitochondria (which converts oxygen and food into energy) in
the muscle cell.
• Increased amounts of myoglobin (concentrated form of haemoglobin that
transports the oxygen into the mitochondria from the blood).
• Increase in the efficiency of Type I muscles fibres and the utilisation of Type IIa
Bones and Joints-adaptation to LT exercise
Exercise stimulates deposition of calcium which makes the bones stronger.
• Tendons and ligaments increase in strength and flexibility/mobility of joints.
• Increase in the amount of synovial fluid in the joint capsule, reducing the friction
between the bones.
Cardio-respiratory
After training aerobically over a sustained period of weeks their adaptations will include:
• Increased capillarisation of the lungs, where oxygen diffuses from the alveoli into
the blood.
• Improved strength of the diaphragm and intercostal muscles.
• Increased utilisation of the alveoli and therefore reducing breathing frequency.
• Increased tidal volume and minute ventilation.
This means that more oxygen can be consumed and transported from the alveoli into the
capillaries and into the red blood cells. The remaining systems then transport the oxygen
to the working muscles and eventually back out as CO2
