Sport Science (Ex Phys) Flashcards
All the Performance-Related Components (6)
- Power
- Speed
- Agility
- Reaction-Time
- Co-ordination
- Balance
All the Health-Related Components (5)
- Cardiorespiratory Endurance
- Muscular Strength
- Muscular Endurance
- Flexibility
- Body Composition
Effective Warm-Up and the benefits
2 Parts of Warmups:
- Period of Continuous activity
- Series of stretching activities
Benefits:
Prevents injuries by loosening your joints, and improving blood flow to your muscles.
Effective Cool-Down and the benefits
Maintaining elevated breathing and heart rate, eg walk, jog. with a gradual reduction in intensity. stretching.
Benefits:
Allows your body temperature, blood pressure, and heart rate to return to their normal levels
Effective Conditioning Segment
Periodized training that works cardiovascular endurance, muscle strength and endurance, flexibility, and body composition.
Benefits:
Body conditioning improves endurance, increases flexibility, and establishes a balanced, stable physique.
Maximum Heart Rate
205 bpm (220 - age)
Exercise Responses of Respiratory System
- Increased Ventilation
- Increased Gaseous Exchange
- Increased Vital Capacity
Exercise Responses of the circulatory system
- Increased Heart Rate
- Increased Stroke Volume
- Increased Heart Pressure
- Increased Cardiac Output
- Increased Arteriovenous Oxygen Difference
ATP-CP energy system
When our bodies perform physical work, chemical energy (ATP) is converted into mechanical energy.
Primary Source: Carbohydrates
Secondary Source: Fats
Emergency Source: Proteins
Lactic Acid Energy System
Energy used for high-intensity physical activities lasting 30 sec to 2 minutes.
After 10 seconds the body can no longer rely on the ATP-CP system.
So it goes to the secondary source, Lactic Acid System.
The system uses carbohydrates from food and converts them to glucose as glycogen.
The glycogen is converted to lactic acid used to make ATP.
Aerobic Energy System
Energy for physical activity after 2-3 minutes of exercise.
Carbohydrates, fats and proteins are broken down.
Carbohydrates are used for 2-3 hours of exercise.
Then the body uses fat as a fuel source.
Cardiorespiratory Endurance
The body’s capacity to be involved in continuous physical activity for an extended period of time.
Muscular Strength
Muscular Strength is the ability of a muscle or group of muscles that can apply force against resistance, in one single contraction at a maximum level.
Muscular Endurance
The ability of a muscle or a group of muscles to continuously exert a force over a long period of time.
Flexibility
The capacity of a joint or joints to move through a range of movements.
