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Flashcards in CQ2: P2 Deck (9)
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1

Someone who wants to improve aerobic capacity will do?
FITT

Frequency- every day 20mins
Intensity- 70-85% of MHR (220-age)
Time- no less than 20mins
Type- walking, jogging, dancing, swimming- activate large muscle groups

2

Anaerobic

Intense and short in duration
Relies on stored energy- absence of O2
Short due to limited oxygen and production of lactic acid(build up of hydrogen ions)
Sprinting

3

Training in anaerobic system

Allows the athlete to develop higher volume tolerance to lactic build up thus increasing endurance and reducing fatigue

4

Effects of exercise on the heart

Increases in strength and size
Pushes more blood around the body per contraction- lowering of resting heart rate

5

Immediate physiological responses to training
Again

Heart rate: exercise intensity increases- heart rate increased
Ventilation rate: beginning of exercises- immediate response of ventilation
Stroke volume: (amount blood ejected by heart each contraction) increases to its maximum level during moderate exercise
Cardiac output: (volume of blood pumped out of heart per min) increases linearly with workload (HRxSR=Q)
Distribution of blood flow: increase to working muscles
Lactate levels: increases with intensity (O2 present for removal)

6

Sub maximal tests

Multistage fitness test- Predictive measure of VO2 Max

7

Maximal tests

Maximal oxygen uptake (VO2 Max) test
Use of ergometer appropriate to sport/activity
Treadmills stationary bikes rowing machine

8

Syllabus
Reasons for the changing patterns of respiration and heart rate during and after sub maximal activity

Sub maximal activity- 70-85% MHR moderate intensity

-Before activity, body's heart and ventilation rises in anticipation of the exercise eg nervous before race heart rate and ventilation rate increase to prepare the body

- Once activity is started- heart rate increases as intensity increases from low to moderate
Eg your heart rate increases when you go from a jog to 50m sprint as intensity has increased, HR increases as pumps oxygenated blood to working muscles and carrots waste back to be breathed out

-Once finished- breathing and heart rate slowly return to normal- usual resting HR

More exercise we perform, more efficient our ventilation and HR comes, meaning we can be running at a faster pace with the same HR as past weeks, cause our body + heart gets stronger and we are more immune to the exercise

9

Aerobic

Uses oxygen to help break down energy
Low to moderate intensity- can continue pace for extended period of time
20mins between 70-85% of Max heart rate (220-age)