Question Set 2 Flashcards
What is Tidal Volume?
“The amount of air inhaled or exhaled in a single
breath”
What is Vital Capacity?
The amount of air expelled after taking the deepest possible breath
What effect does exercise have on Tidal Volume?
It increases
What components make up the Respiratory System?
Lungs Bronchi Bronchioles Alveoli Diaphram
What are the two energy systems used?
Aerobic
Anaerobic
What is aerobic Respiration?
The process of releasing energy from glucose using oxygen
What is anaerobic Respiration?
The process of releasing energy from glucose
without oxygen
What is Oxygen Debt?
When you have a short intense burst of exercise such as sprinting you generate energy for this anaerobically or without oxygen. When you stop exercising you are still breathing heavily. This is your body taking in extra oxygen to ‘repay’ the debt.
What are the short term effects of exercise on
the Muscular system?
Lactate accumulation
Muscle fatigue
What are the short term effects of exercise on the cardiovascular system?
Heart rate increases Stroke volume increases Cardiac output increases
What are the short term effects of exercise on the respiratory system?
Depth of breathing increases
Tidal volume increases
What are the three classes of Levers
First Class
Second Class
Third Class
What makes up a lever?
Load
Effort
Fulcrum
What is in the middle of a First class lever?
Fulcrum
What is in the middle of a Second class lever?
Load
What is in the middle of a Third class lever?
Effort
Describe the Mechanical Advantage of a first class lever?
Allows you to apply a small effort to move a large load with a large range of movement
Describe the Mechanical Advantage of a Second class lever?
Allows you to apply small effort to move a large
load with a small range of movement
Describe the Mechanical Advantage of a Third class lever?
There is a large range of movement so you can
only move a small load
Explain the relationship between Health, Fitness
and Exercise?
Exercise can increase health and fitness as there
is less chance of developing coronary heart disease and exercise increases cardiovascular fitness. However too much exercise and not enough rest can cause overuse injuries.
What is the definition of Fitness?
The ability to meet the demands of the
environment
Define the term Health
Health is a state of complete emotional, physical
and social well-being, and not merely the absence of disease and infirmity
Define the term Exercise
Form of physical activity done to maintain or
improve health and/or fitness; it is not competitive sport
What are the different components of fitness?
Cardiovascular Fitness Strength Muscular Endurance Flexibility Body Composition Agility Balance Coordination Power Reaction Time Speed
Why do we fitness test?
Identify current fitness levels
Identify strengths
Identify weaknesses
Identify starting level of fitness
What test measure Cardiovascular endurance?
Harvard step test
Multi stage fitness test
12 minute Cooper run
What test measures Strength?
Grip Dynamometer
What test measures Speed?
30m Sprint test
What test measures Power?
Vertical Jump Test
What test measures Flexibility?
Sit and Reach Test
What test measures Agility?
Illinois Agility Test
What are the principles of training?
Individual needs Specificity Progressive overload - FITT Overtraining Reversibility Tedium
Describe overtraining
Gradually increasing the amount of work so
fitness improves safely
State 4 ways to progressively overload?
Frequency Intensity Time
Type
What does the Karvonen calculate?
Training zones using heart rate
How do you calculate Maximum heart rate?
220-age
How do you calculate aerobic training zone?
Lower threshold = max heart rate x 0.6 (60%) Upper threshold = max heart rate x 0.8 (80%)
What happens as we get older to target zones?
Our maximum heart rate decreases which means
our target zones will get lower
What 3 factors must be considered when planning a training programme?
Fitness / Sport requirements
Facilities
Current level of fitness
Explain Continuous training
Low to moderate intensity exercise which last for a long duration without breaks
Explain Fartlek training
Changing speed / pace over different distances and terrains
Explain Circuit training
Working different muscle groups at stations for a
set number of repetitions or time, often with a recovery period.
Explain Interval training
Periods of work, often high intensity, alternated with periods of rest and then repeated
Explain plyometric training
Involves jumping from one level to another
where the muscle gets longer when you land and then quickly gets shorter and provides power to make the next jump
Explain Weight / Resistance training
Uses skeletal muscle to contract and overcome
resistance
What fitness classes might you do as a method of training?
Aerobics
Body Pump Spinning Yoga
Pilates
Body Pump
What are the long term effects and (benefits) of aerobic and anaerobic training on the Cardio- respiratory systems?
- Increased heart size and strength (increased o2 delivery due to larger heart chambers and more blood pumped per beat)
- Increased capillarisation and alveoli ( increased o2 delivery due to a larger surface area for gaseous exchange)
- Increased stroke volume (more blood can be pumped per beat due to increase in heart size and strength)
- Decreased resting heart rate (heart is more efficient due to an increase in size and strength)
- Faster recovery rate (heart is more efficient due to size and strength)
- Increased number of red blood cells (increased o2 delivery due to more haemoglobin carrying extra o2)
- Drop in resting blood cells (muscular wall of veins and arteries are more elastic, so less likely to suffer from a stroke)
- Increased lung and vital capacity (lungs are more efficient, so are better at delivering oxygen and removing waste products)
- Increased strength of diaphragm and external intercostal muscles (the breathing muscles are stronger which means they can contract with more force to inhale and exhale more air)
What are the long term effects and (benefits) of aerobic and anaerobic training on the Musculo- Skeletal systems?
Increased strength of ligaments and tendons (reduces the risk of injury like a sprain or strain) Increased strength and size of muscle –
hypertrophy (the body is stronger. So a javelin thrower is able to throw the javelin further) Increased bone density (this reduces the risk of injury like a fracture)
