1.2.b Flashcards
(52 cards)
Vo2 Max
the maximal volume of oxygen inspired, transported and utilised per minute during exhaustive exercise. Measured in ml/kg/min.
Vo2 max can be affected by
Gender, age ,training, physiological makeup (high capillary density, proportion of slow-twitch fibres, number of oxidative enzymes, cardiac output and a lower body fat percentage)
Direct gas analysis
Measures the amount of O2 inspired and CO2 expired during exercise
+Measures the amount of O2 inspired and CO2 expired during exercise
+Accurate, valid and reliable measurement
-Maximal test to exhaustion
-Cannot be used with elderly or
those with health conditions
-Access to specialist equipment
is required
NCF multistage fitness test
Beep bleep sounds when athletes run 20m back and forth.
+Large groups can perform the test at the same time
+Only simple and cheap equipment is required
+Published tables of VO2 max equivalents
-Prediction of VO2 max not a measurement
-Maximal test to exhaustion limited by athlete motivation
-Cannot be used with the elderly or those with health conditions
-Test is not sport specific (e.g. rowers and cyclists may be at a disadvantage)
Queen’s College step test
Step on a bench for 3 minutes 22/24 steps per min
+Sub-maximal test
+Simple and cheap equipment
+Heart rate easily monitored
+Published tables of
normative data and simple VO2 max calculation
-Prediction not accurate
-Heart rate recovery may be e ected by exercise, food and fluid intake prior to exercise
-Test is not sport specific (e.g. rowers and cyclists may be at a disadvantage)
-Step height may put shorter athletes at a disadvantage
Cooper 12-minute run
Run track in 12 mins & measure
+Large groups can perform the test at the same time in a field-based setting
+Test can be self-administered
+Simple and cheap equipment required
+Published tables of normative data and simple VO2 max calculation
-Prediction
-Maximal test to exhaustion limited by athlete motivation
-Cannot be used with the elederly or those with health conditions
-Test is not sport specific (e.g. rowers and cyclists may be at a disadvantage)
Maximum heart rate
220 - age
High Intensity Interval Training
Increases VO2 max
Should b performed at intensity of 80-90% of maximum heart rate
30s - 2 min
Continuous training
Increases aerobic capacity
70-80%
10-40min
Physiological adaptations- muscular system
OVERALL INCREASED CAPACITY OF AEROBIC ENERGY PRODUCTION
Physiological adaptations - cardiovascular system
OVERALL INCREASED BLOOD FLOW AND OXYGEN TRANSPORT TO MUSCLES
Physiological adaptations - Respiratory system
OVERALL INCREASED VOLUME OF OXYGEN DIFFUSED INTO BLOOD STREAM
Physiological adaptations - metabolic function
OVERALL IMPROVED BODY COMPOSITION AND USE OF FUEL AND OXYGEN FOR AEROBIC ENERGY PRODUCTION
Strength endurance
The ability of the muscle to forcefully contract for a sustained period of time
e.g. Rowing
Maximum strength
The maximum amount of force that can be generated in one contraction
E.g. Weightlifting
Explosive strength
The ability to produce a large force as quickly as possible. Also known as elastic strength
E.g. Sprinting
Static strength
The amount of muscular force that can be produced when the muscle stays the same length. Also known as isometric strength
E.g. Gymnastics
Dynamic strength
The strength produced during a movement. Also known as power output: a combination of speed and strength
E.g. Triple jump
One Rep Maximum Test
Increase weight until u can only do one repetition
+ Direct objective measurement
+Easy procedure on simple equipment
+Most muscle groups can be tested
-Difficult to isolate some individual muscles
-Trial and error may induce early fatigue
-Good technique is essential
- Potential for injury when performing maximum lifts
Abdominal Curl Test
Sit up while keeping up with soundtrack
+Large groups can perform test at same time
+Simple and cheap equipment
+valid and reliable
+ abdominal muscles can be isolated
-Good technique
- Safety concerns over repeated strain on lower spine
-Maximal test to exhaustion limited by athlete motivation
-Not sport specific
Grip Dynamometer Test
Raise it above head then quickly pull it down while squeezing
+Simple and objective measurement
+Inexpensive equipment
+High reliability
-Only the forearm muscles are assessed
- Not sport specific
Vertical jump test
Stand against wall and mark highest u can reach then jump and mark highest wit chalk
+Data gained can be converted into a power output estimate
+Easy test with minimal
+Can be self administered
-Not isolated to one muscle group
-Only estimated explosive strength in the legs
Weight training
increase muscle size and strength, can be altered to specify muscle groups
Multi- gym
Adjustable weight stacks, cannot be suited to individual sports because fixed movements
