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AS PE > Unit 3 > Flashcards

Unit 3 Flashcards

1
Q

Factors affecting VO2 Max

A

Age -> Lost elasticity in heart and blood vessels reducing ability to transport oxygen.

Gender -> Females have smaller lung volume reducing ability to inspire oxygen.

Training -> Adaptations such as increased muscle strength occur increasing ability to transport oxygen.

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2
Q

Aerobic capacity / VO2 Max

A

Aerobic Capacity -> ability to INSPIRE, TRANSPORT and UTILISE oxygen to perform at sustained periods of aerobic activity.

VO2 Max -> maximum volume of oxygen INSPIRED, TRANSPORTED and UTILISED per minute during exhaustive exercise.

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3
Q

Methods of evaluating flexibility

A

Goniometry -> 360 protractor is placed on axis of rotation to measure range of movement.
✔️Can measure any joint
✖️Training is required

Sit and reach test -> Sit against box placed against a wall with straight legs. Reach as far as possible.
✔️Easy to administer
✖️Only measured flexibility in lower back/hamstrings

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4
Q

Flexibility adaptations

A

Increased testing length - muscle spindles increase in length, reducing stretch reflex stimulus.

Increased elasticity - reduced chance of tearing/injuries.

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5
Q

Types of flexibility

A

Dynamic: range of movement at a joint with reference to speed of movement.

Static: range of movement at a joint without reference to speed of movement.
  -> Active: performer voluntarily                
  contracts the agonist to move the   
  antagonist past the point of 
  resistance.
  -> Passive: use of a partner or aid to
  move a joint past the point of 
  resistance.
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6
Q

Effect of training on respiratory illnesses

A

Decreases resting breathing rate -> reduced onset of fatigue.

Increased surface area of alveoli -> maximises efficiency of gaseous exchange.

Increased respiratory muscle strength -> decreased effort.

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7
Q

Respiratory diseases

A

Chronic obstructive pulmonary disease: Umbrella term for several conditions of lungs where airways become inflamed and narrow.

  • > Chest infections
  • > Persistent coughing

Asthma: Drying of the airways and the presence of an allergen.

  • > Shortness of breath
  • > Wheezing/Coughing
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8
Q

Effect of training on coronary heart disease

A

Cardiac hypertrophy -> lower blood pressure.

Reduced blood viscosity -> prevents blood clots.

Decreases body fat -> reduces strain on heart.

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9
Q

Atherosclerosis

A

Fatty deposits form hard plaque in arterial wall, this narrows the lumen increasing the risk of blood clots.

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10
Q

Heart attack

A

Atherosclerosis in the coronary artery cuts off oxygenated blood flow to an area of cardiac muscle.

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11
Q

Stroke

A

Atherosclerosis in the cerebral artery cuts off blood flow to the brain.

or

Blood vessel bursts in/on the surface of the brain.

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12
Q

Factors affecting strength

A

Cross-sectional size of muscle -> the greater the area the greater the force of contraction.

Fibre type -> the greater the % of Type 2 fibres the greater the strength of contraction as fast twitch fibres have large motor neurones with high force of contractions.

Gender -> males have more testosterone

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13
Q

Tapering

A

Maintaining intensity but decreasing volume of sessions by 1/3 to prepare for competition.

✔️Improved sleep duration -> increases alertness.
✔️Increased RBC count -> improving oxygen delivery, delaying fatigue.
✔️Increased buffering capacity -> less lactic acid, delaying fatigue.

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14
Q

Phases of training

A

Preparatory: Stage 1
Off season -> build general fitness.

Preparatory: Stage 2
Pre season -> increased intensity and more specific.

Competitive Stage
Maintain level of fitness and include tapering.

Transition stage
Recovery/rest Stage including low intensity activity.

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15
Q

Periodisation

A

The organisation of training into blocks

Microcycle

  • Short term training plan (1-3 weeks)
  • To achieve a short term goal

Mesocycle

  • Mid term training plan (4-16 weeks)
  • To achieve a mid term goal

Macrocycle

  • Long term training plan (1 year)
  • To achieve a long term goal
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16
Q

Adaptations of strength training

A

Muscle hypertrophy -> increased force of contraction.

Increased buffering capacity -> increased tolerance to lactic acid, delaying OBLA.

Decreases inhibition of stretch reflex -> increased force of contraction from agonist.

17
Q

Energy expenditure

A

Energy expenditure = Basal metabolic rate + Thermic effect of food + Physical activity expenditure

18
Q

Basal metabolic rate

A

Energy required for normal bodily functions at rest.

Effected by height/weight/gender/age

19
Q

Thermic effect of food

A

Energy required to eat, digest and absorb food

20
Q

Physical activity expenditure

A

Number of calories required to perform daily tasks

Estimated using MET values

21
Q

Types of strength

A 
Strength endurance
---
Maximum strength
Explosive strength
---
Static strength
Dynamic strength
22
Q

Strength endurance

A

Ability to sustain repeated muscular contractions over a period of time, withstanding fatigue

23
Q

Maximum strength

Explosive strength

A

Maximum strength -> ability to perform a maximal force in a single contraction.

Explosive strength -> ability to perform a maximal force in a series of contractions.

24
Q

Static strength

Dynamic strength

A

Static strength -> where force is applied against a resistance without any movement occurring.

Dynamic strength -> where force is applied against a resistance and the muscle changes length.

25
Q

Nutritional aids

A

Caffeine:
Stimulant used to heighten the central nervous system.
✔️Increased concentration
✖️Diuretic effect = dehydration

Bicarbonate:
Alkaline which acts as a buffer to neutralise a rise in acidity in the blood stream.
✔️Increases intensity/duration before fatigue.
✖️Unpleasant taste = nausea.

Carbon loading:
Manipulation of carbohydrate intake the week before competition.
✔️Increased glycogen stores.
✖️Increased risk of injury due to lower intake of proteins.

26
Q

Pharmacological aids

A

Anabolic steroids:
Group of synthetic hormones which resemble testosterone.
✔️Train harder for longer.
✖️Liver damage.

EPO:
Hormone responsible for production of red blood cells.
✔️Increased duration before fatigue.
✖️Increased risk of blood clots.

Human growth hormone:
A synthetic product which copies the naturally produced hormone.
✔️Increased muscle mass.
✖️Heart failure.

27
Q

Physiological aids

A

Blood doping:
Blood is removed from the body weeks prior to an event before being reinfused just before the event.
✔️Increased intensity/duration before fatigue.
✖️Risk of transfusion infections.

Intermittent hypoxic training:
Athletes live at sea level but train under hypoxic conditions.
✔️Increased intensity/duration before fatigue.
✖️Hard to reach normal work rates.

Cooling aids:
Used pre event to reduce cramp or post event to treat injuries/promote recovery.
✔️Increased speed of recovery.
✖️Can mask injuries.

28
Q

Adaptations of aerobic activity

A

Increased surface area of alveoli -> increases external gaseous exchange.

Cardiac hypertrophy -> increased stoke volume/oxygen delivery.

Increased density of mitochondria -> increased energy production.

Decreases fat mass -> increased metabolic rate.

29
Q

Aerobic capacity tests

A

Direct gas analysis:
Performer wears mask which measures O2 inhaled and CO2 exhaled whilst running on treadmill.
✔️Direct measurement of VO2 Max.
✖️Specialist equipment required.

Multistage fitness test:
Perform a 20m shuttle run to an audio cue until you miss a beep.
✔️Large groups tested together.
✖️Prediction of VO2 Max.

Cooper 12 minute run:
Run around a 400m track for 12 mins whilst counting cones at 10m intervals.
✔️Large groups tested together.
✖️Prediction of VO2 max.

Queens college step test:
Performer steps on and off a bench 41.3cm high for 3 minutes.
✔️Simple and cheap.
✖️Prediction of VO2 Max.

30
Q

Types of strength training

A

Weight training:
Altering the intensity based on a persons one rep max.
✔️Can target particular muscle groups
✖️Potential to cause injury

Multi-gym:
Fitness system with a range of components allowing you to perform a wide range of exercises.
✔️Can target particular muscle groups
✖️Hard to imitate specific sporting movements

Plyometrics:
Series of explosive exercises including hopping, jumping and bounding.
✔️Significant increase to explosive 💪
✖️Massive pressure on joints = injury

Circuit/interval training:
Set of stations organised to alternate the muscle groups being worked.
✔️Adaptable to be sport specific
Manipulate: intensity/duration/rest

31
Q

Methods of evaluating strength

A

One Rep Max:
Increase the weight until only one max rep can be achieved.
✔️Simple
✖️Potential for injury

UK Abdominal Curl Test:
Perform continuous sit ups at progressive intensities timed by an audio cue.
✔️Large group tested together
✖️Not sport specific

Grip strength dynamometer:
Hold dynamometer straight above head before squeezing as the arm is brought down by your side.
✔️Cheap and simple
✖️Not sport specific

Vertical jump
Measure initial reach height and then jump straight up recording your height reach (take difference).
✔️Administered by participant
✖️Not sport specific

32
Q

Principles of training

A

Moderation -> appropriate to adapt

Reversibility -> training maintained to prevent deterioration

Specificity -> appropriate for individual

Variance -> different exercises to prevent boredom

Overload -> intensity above comfort zone to force adaptations

Progression -> demand gradually increase to ensure improvement

Periodisation -> different cycles

Test -> intensity set based on testing results

Warm up -> reduce risk of injury

Cool down -> reduced delayed onset of muscle soreness

33
Q

Static stretching

A

Lengthening muscle beyond point of resistance without reference to speed of movement.

✔️Safe and simple
✖️Decreases speed/power of dynamic movement

34
Q

Dynamic stretching

A

Taking a joint through its full range of motion with full control over stretch.

✔️Maintains speed/power
✖️Loss of control=injury

35
Q

PNF

A

Aims to desensitise the stretch reflex to increase range of movement by following ‘stretch,contract,relax’ format

✔️Fast gains in flexibility
✖️Uncomfortable

36
Q

Isometric stretching

A

Isometrically contracting the muscles whilst holding a stretched position with assistance from partner.

✔️Greater stretch in fibres
✖️High risk of damage to connective tissue

37
Q

Ballistic stretching

A

Using momentum to force a joint through its extreme range of movement.

✔️Improves speed/power
✖️High risk of injury

38
Q

Session planning

A

Specificity -> movements should mimic sport in question.

Warm up -> pulse raiser followed by dynamic stretch to increase muscle temp/HR.

Cool down -> Decrease in intensity followed by stretches.

39
Q

Training values

A

Intensity Reps Sets W:R

HIIT 80% 8 8 1:1

Continuous 80% 1 1 N/A

Flexibility N/A 10 3 N/A

Max 90% 5 5 1:3+
strength
Explosive 80% 10 5 1:3
strength
Adv strength75% 20 5 1:2
endurance
Bsc strength50% 20 5 1:2
endurance

AS PE (9 decks)

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