1.2b Physiology

Question 1

define strength

Answer 1

the ability to exert a large amount of force in a single maximuim effort

Question 2

what are the different types of strengths

Answer 2

1. Dynamic - involves movement used in events that takes a long period of time to complete, accosiated with power output (rowing)
2. static - when the muscle stays the same length, used to stabilise the body (crucific position in gymnastics)
3. explosive/elastic - a burst of maximum effort is required (kick a ball)
4. maximum - greatest possible force in a single maximum contraction ( 1 rep max test)
5. strength - the ability to sustain strong repeated muscular contractions whilst withstanding the fatigue

Question 3

factors affecting strength

Answer 3

1. muscle fibre type - greater number of FG and FOG greater the strength, large motor units recruit more fast twitch fibre with each contraction
2. cross sectional area - greater cross sectional area greater the strength, more force per square cm the stronger force produced
3. age - strenght development peaks around 20-30 years old then decreases with age, due to decreased efficiency in the neruomuscular system and testosterone account
4. gender - males generally have higher strength due to higher testosterone

Question 4

what is the grip strength dynamometer and its pros and cons

Answer 4

measures the strength of the performer hand grip strength in one action

• pros - simple and easy to administer, cheap to administer
• cons - only muscles in forearm used, test is not sport specific

Question 5

what is the one rep maximum test and its pros and cons

Answer 5

this test measures the maximum strength of various muscle groups
protocols :
* perform one repitition of stated weight and highest possible weight
* increase weight until 1 rep possible
* weight should be recorded

• pros - easy procedure to follow, equipment is accessible
• cons - good technique is essential, potential for injury

Question 6

what is the press up/ sit up test and whats its pros and cons

Answer 6

measures strength endurance where the individual continuously performs press ups or sit ups
protocol :
* performance as many reps as possible until exhaustion
* level of fitness depends on number of reps completed

• pros - simple and cheap, large groups complete test at any one time
• cons - good technique needed, not sport specific

Question 7

what is the vertical jump test and whats its pros and cons

Answer 7

performer must use power in the legs to generate height
protocol :
* performer reach highest point without going on tiptoes and marked
* jump vertically and touch highest part on the wall
* score is difference between teo measurements

• pros - simple and cheap, test can be administered by participant
• cons - test not isolated to one muscle group, only measure expolsive power in legs

Question 8

name 4 types of training for strength training

Answer 8

1. weight training
2. plyometrics
3. circuit training
4. interval training

Question 9

what is weight training

Answer 9

form of training that uses progressive resistance against a muscle group, free weights can help to isolate the muscle and build strength and help posture and alignment

Question 10

what is plyometric training

Answer 10

involves a series of explosive exercise performed at speed ( hopping, skipping, bounding)

used by long jumpers, 100m sprinter

• plyometrics cause the muscle to lengthen (eccentric) before a maximal muscle shortening (concentric)
• initiates a protective mechanism called a stretch reflex
• strength gains usually takes 8-10 weeks

Question 11

what is circuit training

Answer 11

series of exercise stations completed one after another working multiple muscle groups, mainly associated with improving strength endurance and easily adaptable

Question 12

what is interval training

Answer 12

involves period of work involved by periods of rest

Question 13

what are the muscle and connective tissues adaptations due to strength training

Answer 13

• muscle hypertrophy - increase size of muscle and force of contraction
• muscle hyperlasia - increased number of muscle fibres, especially FG and FOG
• increased tendons and ligament strength - increase joint stability

Question 14

what are the neural adaptations due to strength training

Answer 14

• increased recruitment of motor units - improved stimulation of motor neurones will increase contaction force
• decreased effect of the strecth reflex - increases the force produced against the agonist

Question 15

what are the metabolic adaptations due to strength training

Answer 15

• increased ATP, phosphocreatine and glycogen stores - increased capacity for rapid energy production
• increased buffer capacity - increased tolerance and removal of latic acid. delayed OBLA
• increased muscle mass

Question 16

what is aerobic capacity

Answer 16

the ability of the body to inspire, transport and utilise oxygen to perform for a sustained period of time

key component of aerobic capacity is VO2 max

Question 17

what is VO2 max

Answer 17

the maximum volume of oxygen that can be taken in and used by the muscles per minute during exhaustive exercise

• expectation elite athletes train at 80-85% of their VO2 max
• measured in ml/kg/min

Question 18

what does VO2 max depend upon

Answer 18

1. How effectively an individual can inspire and expire
2. How effective the transportation of the oxygen is from the lungs to where it is needed
3. How well that oxygen is used

Question 19

what are the facots affecting VO2 max

Answer 19

1. Training
2. Physiological make-up/ body compisition
3. Gender
4. Age

Question 20

how does training affect VO2 max

Answer 20

can be improved by up to 10-20% following a period of aerobic training (continous, fartlek, interval)

aerobic training will cause long term body adaptations like increased respiratory efficiency, levels of haemolglobin and myoglobin

Question 21

how does body composition affect VO2 max

Answer 21

VO2 max decrease as body fat percenatge increases

• larger lung capacity and stronger left ventricle enables bigger inspiration and increased cardiac output and stroke volume respectively
• capillarisation will increase surface area available for gaseous exchange

Question 22

how does gender affect VO2 max

Answer 22

male endurance athlete usually have a better VO2 max of around 10ml/kg/min, this is due to an average female is smaller

females have a:
* smaller left ventricle so lower stroke volume
* lower maximum cardiac output
* lower blood volume, so lower haemoglobin levels
* lower tidal and ventilatory volumes

Question 23

how does age affect VO2 max

Answer 23

as we get older our VO2 max declines as our body system becomes less efficient

• max HR drops around 5-7 beats per decade
• increase in peripheral resistance results in a decrease of maximal stroke volume
• blood pressure increases both at rest and during exercise
• less air exchnaged in lungs due to decline in vital capacity and increase in residual air

Question 24

name all the methods of evaluating VO2 max

Answer 24

1. direct gas analysis
2. multistage fitness test
3. queens college step up
4. cooper test

Question 25

what is the VO2 max direct gas analysis test and its pros and cons

Answer 25

* accurate method carried out in laboratory conditions. Athlete runs on treadmill, to point of exhaustion. the air that is expired is collected in a **douglas bag** * concentration of oxygen in the expired air is then comapred with the percentage of oxygen that is in atmospheric air to see how much oxygen has been used ## Footnote * **pros** - direct measurement of using valid and reliable data, can control variables * **cons** - requires access to specialsit and expensive equipment, require athlete to work to exhaustion

Question 26

what is the VO2 max multistage fitness test and its pros and cons

Answer 26

athlete perform a 20m progressive shuttle run in time with a bleep, to point of exhaustion. The level reached depends on the number of shuttle runs completed and VO2 max is ascertained from a standards table ## Footnote * **pros** - measure large groups, simple and cheap to administer * **cons** - not sport specific, limited by athletes motivation

Question 27

what is the VO2 max queens college step test and whats its pros and cons

Answer 27

involves athlete stepping up and down rythmically on a box for 3 minutes. The recovery rate is then measured 15 seconds after exercise and used to predict VO2 max ## Footnote * **pros** - simple and cheap, sub-maximal test * **cons** - not sport specific, short athletes may have disadvantage

Question 28

what is the VO2 max cooper test and whats its pros and cons

Answer 28

requires the athlete to run as far as they can in 12 minutes and the distance covered is recorded and compared to a table. Performer runs to exhaustion ## Footnote * **pros** - simple and cheap, large groups catered * **cons** - not sport specific, predicitve measurement only

Question 29

what are the different types of training methods for aerobic capacity

Answer 29

1. **continuous** - steady regular pace at a moderate intensity (60-80% of max HR) which should last at least 30 minutes 2. **HIIT** - repeated bouts of high intensity followed by varied recovery times, short and intense workout will improve aerobic capacity (80-95% of max HR)

Question 30

what is the Karvonen principle and formula

Answer 30

a way to accurately calculate training heart rate as it takes into account performer age and resting HR ## Footnote training HR = resting HR + % (Max HR - resting HR)

Question 31

what are the respiratory adaptaions when VO2 max increases

Answer 31

* **stronger respiratory muscles** - increases efficiency of breathing mechanics * **increased surface area of alveoli** - increase gaseous exchange | more oxygen diffused in the blood stream

Question 32

what are the cardiovascular adaptations when VO2 max increases

Answer 32

* **cardiac hypertrophy** - causes an increased maximum cardiac output and stroke volume, decreased resting HR * **increased elasticity of arterial wall** - increased efficiency of vascular shunt (vasoconstriction and vasodilation) * **increased blood volume and red blood cell count** - lower blood viscocity which aids venous return and oxygen carrying capacity * **increased capillarisation** - increased gaseous exchange

Question 33

what are the muscular - skeletal adpatations when increased VO2 max

Answer 33

* **increased SO muscle fibres** - increased potential for aerobic energy production * **increased desnity and size of mitochondria** - increased ability to utilisation oxygen * **increased stores of myoglobin** - increased storage and transport of oxygen to the mitochondria * **increased strength of connective tissue/cartilage** - increased joint stability to decrease risk of injruy * **increased stores of glycogen and triglycerides** - increased availability of aerobic energy stores

Question 34

what are the metabolic adaptations when VO2 max increases

Answer 34

* **increased concentration of oxidative enzymes** - increased metabolism of glycogen * **decreased fat mass** - increase in lean mass with increase metabolic rate and breakdown triglycerides more readily * **increased insulin resistance** - improved glucose tolerance

Question 35

define dynamic flexibility

Answer 35

involves range of motion around a joint with speed of movement | javelin throw

Question 36

what are the factors affecting flexiblity

Answer 36

* **type of joint** - ball and socket have greatest range of motion * **length of surrounding connective tissue** - greater the length around msucle, tendons and ligament = greater range of motion * **age** - the younger the more flexible as greater connective tissue elasticity * **gender** - women on average are more flexible

Question 37

what is the sit and reach flexibility test and its pros and cons

Answer 37

measures the range of movement at the hips/torso *protocol* : * legs straight with feet touching box * push marker as far back as possible without bending knees * must be held for 2 seconds ## Footnote * pros - simple and easy to do, cheap to set up * cons - test is not sport specific, must be warmed up or can be dangerous

Question 38

what is the goniometry flexibility test and whats its pros and cons

Answer 38

used to measure the range of motion of various joints around the body *protocol* : * meausre range of motion at a joint, center of giniometer is positioned at a joint, and arms aligned with bones * difference in joint angle is taken from starting position to full range position ## Footnote * pros - simple and easy, accurate * cons - difficult to place accurately on some joints, training required to get accurate reading

Question 39

what are the training methods for flexibility training

Answer 39

* **static stretching** - involves lengthening a joint and surrounding ligaments and muscles to a point of resistance and holding it for 15-30 seconds * **isometric stretching** - involves contracting muscle with no movement while holding a stretch position, creates greater stretch to already extended msucle group * **ballistic stretching** - swinging or bouncing movements to push body part even further * **proprioceptive neuromuscular facilitation (PNF)** - muscle contracted isometrically for period then relaxed and stretched again, usually going further each time. aim is to decrease stretch reflex to increase ROM * **dynamic stretching** - take joint through full range of movement under full control

Question 40

what are the two types of static stretching

Answer 40

* **Active** - performer moves joint into a position without an external force * **Passive** - stretch occurs with help of external force such as partner, wall or gravity

Question 41

what are the muscular and connective tissue adaptations due to flexibility training

Answer 41

* **increased elasticity** - increase the potential for static and dynamic flexibility * **increased joint resting length** - msucle spindles adapt to the increased length and reduce the stretch reflex stimulus

Question 42

define periodisation

Answer 42

**dividing the year into periods when specific training occurs**. The aim is to ensure the performer is in peak condition at the right point in the season, avoid injury/burnout and provide realistic goals

Question 43

what are the 3 cycles in periodisation

Answer 43

* **Macrocycle** - the big period, involves a long term performance goal (length of footballer season) * **Mesocycle** - short term goal within macrocycle, may last 2-8 weeks, have components of fitness as focus * **Microcycle** - description of 1 week training that is repeated throughout mesocycle

Question 44

what are the 3 main phases in periodisation

Answer 44

**1. Preparation phase** - often referred as preseason. Phase 1 = *genral conditioning training* (low intesnity). Phase 2 = *competition specific training*, increased intensity and intro of technqiue/tactical work **2. Competition phase** - aim is to optimise competition performance, fitness and condition maintained. Phase 3 = (6-8 weeks) competition period were *reduction in volume of training and increase in competition specific training*. Phase 4 = (3-4 weeks) end of training year when all major events take place, *training is tapered so lower volume to peak athletes* **3. transition phase** - *final phase of year involves recovery*, allow athlete to recharge mentally and physcially and ensure injry free start to season

Question 45

what are the 3 main cardiovacular system diseases

Answer 45

* **CHD** - caused from atherosclerosis (build up of fatty deposits form on artery walls, slowly narrow lumens and reduce ability of blood flow to easily flow through vessels, therefore blood pressure builds up increasing risk of blood clot) * **heart attack** - piece of fatty plaque can break away from artery walls and block the cornonary artery which results in cutting off the oxygen supply to areas of the cardiac muscle * **stroke** - blockage in celebral artery cutting off blood supply to brain or through blood vessel bursting on the brain

Question 46

what will regular exercise do to the cardiovascular system

Answer 46

* reduce levels of blood lipids and cholosterol * increase proportion of high density lipoprotein (HDL) to LDL * prevent hardening and loss elasticity of artery walls which slow development of atherosclerosis * decrease blood viscoity and prevent blood clots * improve blood flow around heart * decrease body fat * improve efficiency of the heart and lower blood pressure

Question 47

what are the 2 respiratory diseases

Answer 47

* **asthma** - airways are constricted due to inflammation. symptoms of shortness of breathand coughing cuased by an irritant. Induced by exercise in the cold and dry air * **Chronic obstructive pulmonary disease** - term for conditions where the airways become inflammed and narrow, overtime inflammation lead to mucus production, damage to the alveoli and bronchiole walls

Question 48

what will regular exercise do to the repsiratory system

Answer 48

* decrease frequency of breathing making everyday task easier * **increase strength of inspiratory muscles** which increase airflow and reduce chance of breathlessness * maintain lung tissue and elasticity properties * increase surface area of alveoli maximising gaseous exchange