AS PE Applied Exercise Physiology

Question 0

The h……. d…….. Is one method of measuring and athletes strength

Answer 0

Handgrip Dynomometer

Question 1

Plymoterics is mainly used to develop which muscles?

Answer 1

Muscles of the leg - quadriceps, hamstrings, gastrocnemius.

Some exercises can be used for the upper body also.

Question 2

What does 1 RM stand for?

Answer 2

1 rep maximum, the greatest amount of weight which the athlete can lift once

Question 3

Name the three types of strength

Answer 3

Static
Dynamic
Explosive

Question 4

What type of strength do we associate with a sprinter or triple jumper?

Answer 4

Explosive strength

Question 5

How can you test maximal strength?

Answer 5

Using the 1RM test or the handgrip dynomometer

Question 6

The sit up test (abdominal conditioning test) is used to assess what type of strength?

Answer 6

Dynamic strength

Question 7

What two types of training could be used to improve dynamic strength?

Answer 7

Circuit training and weight training

Question 8

For plyometrics to be effective, the muscles must first go through an isometric muscle contraction, true or false?

Answer 8

False. The muscle must have gone through an eccentric contraction followed by a concentric contraction.

Question 9

Plyometrics training cannot be used to develop which of the following; power, speed, strength, flexibility?

Answer 9

Flexibility

Question 10

Power is a combination of speed and strength, true or false?

Answer 10

True, it is the rate at which we can apply strength.

Question 11

What test is commonly used to measure flexibility?

Answer 11

Sit and reach test

Question 12

Flexibility training is best performed at the start of a training session, true or false?

Answer 12

False. Any flexibility training should be completed at the end of a session when muscles are warm

Question 13

Which principle of training suggests that the training must stress the relevant energy system?

Answer 13

Specificity. Their training should be aerobic or anaerobic depending on their activity

Question 14

What does FITT stand for and which other component does it relate to?

Answer 14

Frequency
Intensity
Time
Type
It is how we apply overload to a training programme

Question 15

What methods can you use to calculate intensity for a continuous training programme?

Answer 15

Borg scale (rate of perceived exertion - rpe)
Max heart rate method
Karvonen method

Question 16

This principle is followed when we gradually increase the intensity of training

Answer 16

Progression

Question 17

Fartlek is a type of continuous training. True or false?

Answer 17

True

Question 18

A test cannot be reliable if it is not valid. True or false?

Answer 18

False. As long as similar results can be repeated, it is reliable.

Question 19

What is the difference between maximal testing and sub maximal testing?

Answer 19

Maximal tests make the performer work to exhaustion. Sub maximal tests work the performer at maximum for a set period. Their result to exhaustion is then estimated based on their score

Question 20

What is the purpose of a cool down?

Answer 20

Remove lactic acid
Resynthesise ATP and PC stores
Reduce muscle soreness (DOMS)
Allow performer to reflect on their performance

Question 21

What is the purpose of a warm-up?

Answer 21

Increase oxygen delivery to the skeletal muscles
Redistribute blood to the working muscles (vascular shunt)
Increase alertness (improve reaction time)
Time for mental rehearsal - psychological preparation

Question 22

What are the problems with fitness testing?

Answer 22

They do not replicate competitive conditions of sport
They do not replicate movements from sports
Submaximal tests are predictions and not as reliable
Maximal testing requires high levels of motivation

Question 23

Why would an athlete test their fitness levels?

Answer 23

Assess success of training programme
Determine starting point for training programme
Add variety to training programme
Some tests can improve fitness (MSFT ‘bleep test’)

Question 24

What is intermittent training?

Answer 24

Interval training Periods of work with periods of rest short work intervals - sprints (anaerobic activities) Long work intervals - endurance (aerobic activities)

Question 25

How can an athlete measure intensity of a continuous training programme?

Answer 25

Borg scale - rate of perceived exertion (6-20) Maximum heart rate method - 220-age (work at 60-80%) Karvonen method - takes into account resting heart rate

Question 26

What is the disadvantage of using the Borg scale?

Answer 26

It is based on athlete perception of how hoard they are working and it therefore subjective and not reliable.

Question 27

What is overtraining?

Answer 27

Working above save levels of overload Not planning for rest periods Results in fatigue and injury

Question 28

What percentage of their maximum heart rate should an endurance performer work at?

Answer 28

60-80% of their max heart rate. E.g. 220 - 16 = 204 60% of 204 = 123 bpm

Question 29

How would a weightlifter use their 1 rep max?

Answer 29

To determine the size of the weight they should be lifting (intensity) Like maximum heart rate they work at a % of the maximum weight they can lift once.

Question 30

What does a cool down involve?

Answer 30

Maintaining heart rate and breathing rate - activity continues and is reduced gradually. Running -> jogging -> walking -> stretching (dynamic and static) This maintains oxygen delivery to remove lactic acid

Question 31

What does a warm-up involve?

Answer 31

Gradually increasing intensity of aerobic work Jogging -> running -> sprints -> stretches (dynamic and static) Replicating movements from the activity - skill practice

Question 32

What is one advantage and one disadvantage of continuous training?

Answer 32

Advantage - effective at developing levels of stamina - cardio-respiratory endurance, muscular endurance Disadvantage - can be boring, requires motivation to work for long periods

Question 33

What is one advantage and one disadvantage of intermittent training?

Answer 33

Advantage - can be used to develop speed (short) and stamina (long) Disadvantage - requires careful planning to develop required fitness components

Question 34

What is one advantage and one disadvantage of weight training?

Answer 34

Advantage - can be used to develop different types of strength. Disadvantage - technique is important may require a trained professional to design programme or be present as a 'spotter' to ensure correct technique is performed.

Question 35

What is one advantage and one disadvantage of plyometric training?

Answer 35

Advantage - effective at developing power and speed | Disadvantage - if not warmed up prior to performing plyometrics, it can cause injury or muscle soreness (DOMS)

Question 36

What is one advantage and one disadvantage of circuit training?

Answer 36

Advantage - can tailor to. Weds f performer and develop different aspects of fitness at once Disadvantage - requires planning to ensure correct order of exercises (muscle rotation to avoid fatigue)

Question 37

Mobility training involves what types of stretching?

Answer 37

Static - isometrically contracting muscles e.g. PNF Active - the agonist holds the stretch Passive - a partner or body part holds the stretch Dynamic - replicating movements from the activity All used to improve flexibility (can be used as part of a cool down)