1.2 Exercise Physiology (Preparation and Training Methods)

Question 1

Principles of training

Answer 1

Used to help you make a good well rounded training plan

Question 2

MRS VOP

Answer 2

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Question 3

Moderation

Answer 3

Training must be appropriate for the performer to adapt while maintaining a healthy, balanced lifestyle

Question 4

Reversability

Answer 4

Training must be maintained to prevent deterioration in performance

Question 5

Specificity

Answer 5

Training should be relevant and appropriate for the individual, sport, energy system, muscle fibre type and movement pattern

Question 6

Variance

Answer 6

Training includes a range of exercises and activities to prevent boredom, maintain motivation and limit overuse injuries

Question 7

Overload

Answer 7

Training intensity should be above the performer’s comfort zone to place a stress on the body to force an adaptation

Question 8

Progression

Answer 8

Training demand should gradually increase over time to ensure the performer adapts and improves

Question 9

Adaptation

Answer 9

A physiological change in response to training

Question 10

FIIT

Answer 10

Component parts of the principle of overload; Frequency, intensity, time and types of training

Question 11

Periodisation

Answer 11

The organised division of training into blocks, each with a goal and time-frame

Question 12

Macro-cycle

Answer 12

A long-term training plan, typically over one year, to achieve a long-term goal

Question 13

Meso-cycle

Answer 13

A mid-term training plan, typically six weeks, to achieve a mid-term goal

Question 14

Micro-cycle

Answer 14

A short term training plan, typically one week, to achieve a short-term goal

Question 15

Prepatory phase 1

Answer 15

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Question 16

Prepatory phase 2

Answer 16

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Question 17

Competitive phase 3

Answer 17

j

Question 18

Competitive phase 4

Answer 18

j

Question 19

Tapering

Answer 19

Maintaining the intensity but decreasing the volume of training by one third to prepare for competition

Question 20

Aerobic capacity

Answer 20

The ability of the body to inspire, transport and utilise oxygen to perform sustained periods of aerobic activity

Question 21

VO2 max

Answer 21

Maximum volume of oxygen inspired, transported and utilised per minute during exhaustive exercise

Question 22

Capillarisation

Answer 22

The formation and development of a network of capillaries to a part of the body, increased through aerobic training

Question 23

Aerobic capacity tests

Answer 23

Direct gas analysis, 12 minute Cooper run, Queen’s Collage step test, NCF multi-stage fitness test

Question 24

Heart rate training zones

Answer 24

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Question 25

Continuous training

Answer 25

Steady-state low-moderate intensity work for a prolonged period of time

Question 26

Fartlek training

Answer 26

Continuous steady-state aerobic training interspersed with varied higher intensity bouts and lower recovery periods

Question 27

Repetitions

Answer 27

Number of times an exercise is repeated or weight lifted

Question 28

Sets

Answer 28

A series of repetitions followed by a relief period

Question 29

High intensity interval training (HIIT)

Answer 29

Repeated bouts of high-intensity work followed by varied recovery times

Question 30

Asthma

Answer 30

Constriction of the bronchial airways and inflammation of the mucous membranes, which restrict the airways and limit breathing

Question 31

Cardiac hypertrophy

Answer 31

Training induced enlargement of the heart, increasing ventricle contractility

Question 32

Hypertension

Answer 32

Chronic high blood pressure defined as consistently high blood pressure over 140/90 mmHg

Question 33

Coronary heart disease (CHD)

Answer 33

The narrowing of coronary arteries reducing oxygenated blood flow to the cardiac muscle

Question 34

Stroke

Answer 34

A blockage in a cerebral artery cutting off oxygenated blood flow to an area of the brain or a burst blood vessel within or on the surface of the brain

Question 35

Neuromuscular system

Answer 35

The connection between the muscles and nervous system

Question 36

Power output

Answer 36

The amount of work performed per unit of time measured in Watts (W)

Question 37

Maximum strength

Answer 37

The ability to produce a maximal amount of force in a single muscular contraction

Question 38

Explosive strength

Answer 38

The ability to produce a maximal amount of force in one or a series of rapid muscular contractions

Question 39

Strength endurance

Answer 39

The ability to sustain repeated muscular contractions over a period of time withstanding fatigue

Question 40

Dynomometer

Answer 40

A device used to measure force production

Question 41

Plyometrics

Answer 41

A series of explosive exercise such a hopping, bounding and jumping to improve the speed of which a muscle shortens

Question 42

Stretch reflex

Answer 42

A protective mechanism which causes a muscle to concentrically contract in response to being overstretched

Question 43

Circuit training

Answer 43

A series of exercise stations arranged in a specific order to usually work alternative muscle groups

Question 44

Muscle hypertrophy

Answer 44

Increased muscle cell size

Question 45

Muscle hyperplasia

Answer 45

Increased number of muscle fibres

Question 46

Actin-myosin filament

Answer 46

Proteins which form the contractile until of skeletal muscle

Question 47

ATP (adenosine triphosphate)

Answer 47

Chemical energy stored as a high energy compound and used as the immediate source of energy for muscle contraction

Question 48

Static flexibility

Answer 48

The range of motion about a joint without reference to speed of movement

Question 49

Dynamic flexibility

Answer 49

The range of motion about a joint with reference to speed of movement

Question 50

Static active stretching

Answer 50

A performer moves the joint into its fully stretched position themselves without any assistance and holds for 10-30 seconds

Question 51

Static passive stretching

Answer 51

A performer moves the joint just beyond the point of resistance with assistance and holds for 10-30 seconds

Question 52

Isometric stretching

Answer 52

A performer isometrically contracts the muscles while holding a stretched position for 7-20 seconds

Question 53

Proprioceptive neuromuscular facilitation (PNF)

Answer 53

A stretching technique to desensitise the stretch reflex, whereby a performer completes a static passive stretch, isometrically contracts the agonist, relaxes and then stretches further

Question 54

Muscles spindles

Answer 54

Sensory receptors within he muscle that detect stretch and relay the information to the brain

Question 55

Ballistic stretching

Answer 55

Swining or bouncing movements to create momentum to force the joint through its extreme range of motion

Question 56

Dynamic stretching

Answer 56

Stretching technique which involves taking a joint through its full range of motion with control over the entry and exit of the stretch

Question 57

Artherosclerosis

Answer 57

Fatty plaque development in the arterial walls progressively narrowing the lumen and hardening the walls

Question 58

Heart attack

Answer 58

A blockage in a coronary artery cutting off oxygenated blood flow to an area of cardiac muscle

Question 59

HDL and LDL cholesterol

Answer 59

High-Density lipoproteins (HDL) actively remove cholesterol from arterial walls and transport it to the liver whereas low-density lipoproteins (LDL) deposit cholesterol on the arterial walls

Question 60

Chronic obstructive pulmonary disease (COPD)

Answer 60

An umbrella term for one or more respiratory diseases, where persistent inflammation leads to permanent damage in the airways and lung tissue