Exam Flashcards
(309 cards)
1
Q
what is a skill?
A
the ability to do something well
2
Q
what is a motor skill?
A
activities or tasks that require voluntary head, body, and/or limb movement to achieve a goal
3
Q
how can movement skills be categorised?
A
movement precision, types of movement, and the predictability of the environment
4
Q
what are the types of movement precision?
A
gross and fine motor skills
5
Q
what are gross motor skills?
A
involves the usage of large muscle groups, with less emphasis on precision
6
Q
what is an example of a gross motor skill?
A
running
7
Q
what are fine motor skills?
A
involves the recruitment of smaller muscles associated with movements that require precision
8
Q
what is an example of a fine motor skill?
A
throwing a dart
9
Q
what are the 3 types of movement?
A
discrete motor skills, serial motor skills, and continuous motor skills
10
Q
what are discrete motor skills?
A
skills that have an obvious beginning and end
11
Q
what is an example of a discrete motor skill?
A
kicking a ball
12
Q
what is a serial motor skill?
A
several discrete skills performed in a row
13
Q
what is an example of a serial motor skill?
A
gymnastics routine
14
Q
what are continuous motor skills?
A
skills that have no definite beginning or end
15
Q
what is an example of a continuous motor skill?
A
running
16
Q
what are the 2 environment predictabilities?
A
closed motor skill, open motor skill
17
Q
what are closed motor skills?
A
where the performer has the greatest control over their environment
18
Q
what is an example of a closed motor skill?
A
indoor diving routine
19
Q
what are open motor skills?
A
where the environment has more control over the performer
20
Q
what is an example of an open motor skill?
A
Kicking the footy outside
21
Q
what are the stages of learning?
A
cognitive (beginner), associative (intermediate), and autonomous (elite)
22
Q
what happens in the cognitive stage?
A
the performer is mentally trying to comprehend the movement requirements. The performance will be inconsistent, and know the problem but not how to fix it. They will see the most improvement.
23
Q
what happens in the associative stage?
A
Sometimes called the practice stage, the performer will begin to refine their technique and become more consistent with fewer errors. Able to detect the cause of some errors and correct them.
24
Q
what happens in the autonomous stage?
A
the skill becomes largely automatic, they do not have to focus on the skill as much.
25
what needs to be considered when considering practice methods?
part and whole practice, amount, distribution (massed or distributed), and variability (blocked or random)
26
what is part practice?
where the skill is put into parts such as the ball toss in tennis serving
27
what is whole practice?
where you practice the whole skill not in parts
28
what is practice distribution?
When to schedule training sessions
29
what is distributed practice?
involves shorter but more frequent sessions. With more time to rest between each task
30
what is massed practice?
less frequent sessions that go for longer. With rest intervals that are shorter in between tasks
31
what is practice variability?
When the skills are trained in the session and in what order
32
what is blocked practice?
involves practicing the same skill over and over without changing. Practiced in a 'block'
33
what stage of learning is blocked practice appropriate for?
cognitive stage
34
what is random practice?
varied sequencing of motor skills in the same practice session.
35
what stage of learning is random practice appropriate for?
associative and autonomous
36
what are the types of feedback?
intrinsic and augmented
37
what is intrinsic feedback?
when performers use their own senses to access performance, including visuals, auditory (hearing), touch, and proprioception (sensory information relayed from within a muscle)
38
what is augmented feedback?
coaches and spectators' feedback
39
what can augmented feedback be categorised into?
knowledge of performance or knowledge of results
40
what is knowledge of performance?
relates to the characteristics of performing a task
41
what is knowledge of results?
refers to specific feedback about the outcome of the task
42
what are the 4 main principles of a qualitative movement analysis?
preparation, observation, evaluation and error correction
43
3 examples of jobs that use qualitative movement analysis
teachers, coaches and physio's
44
what is the preparation stage?
to find the purpose of the analysis and to get some knowledge of the game
45
what is the observation stage?
observe performance either digitally or live,
46
what is the evaluation stage?
decide the problem, what is causing the problem and how it can be addressed (fixed)
47
how is a qualitative movement analysis valid?
the ability for the test to measure what it is meant to
48
how is a qualitative movement analysis reliable?
if the test will reproduce similar results when conducted over and over again
49
what is the error correction stage?
the problems are told and they are corrected by the athlete
50
what is direct coaching?
rigid coaching, where they give feedback after every practice. The coach makes all the decisions
51
what is constraints-based coaching?
coaching that is based on constraining the normal game or sport being played
52
what are 3 individual constraints that can be used?
body size, fitness level and mental skills
53
what are 3 environmental constraints that can be used?
noise level, weather conditions and natural light
54
what are 3 task constraints that can be used?
rules of the sport, number of players and instructions on how to complete a task
55
what are 3 cultural factors?
education, attitudes and religion
56
what are 3 social factors?
time, cost and access to coaches
57
what is force
a push or a pull
58
how can force affect objects?
changing shape, or moving the object
59
what is the equation of force?
mass x acceleration = force
60
what are the 4 types of forces?
friction, air/water resistance - drag force, gravitational force and weight
61
what does friction do?
opposes the motion of an object
62
what does drag force do?
opposes the direction of motion of the object, slowing it down
63
what is gravitational force?
The force of attraction between two objects or forces
64
what does weight mean?
the force that is exerted on the body by gravity
65
what is the equation for weight?
mass x gravity = weight
66
what is Newton's first law? (law of inertia)
an object will stay at rest or in constant motion unless acted upon by an external force
67
what is inertia?
the tendency for a body to resist a change in its motion
68
what affects inertia?
mass, the more mass the greater inertia
69
what is momentum?
a measure of the amount of motion an object has and its resistance to changing that motion
70
what is the equation for momentum?
mass x velocity = momentum
71
what is the principle of conservation of momentum?
The total momentum of the system before the collision is equal to the momentum after the collision
72
example of conservation of momentum
if a hockey stick with a momentum of 100 hits a ball that isn't moving, the ball will gain 100 momentum as well
73
what is summation of momentum?
the sequential and coordinated movement of each body segment to produce maximal velocity
74
what is impulse?
equal to the change in momentum of an object
75
what is the impulse equation?
time x force = impulse
76
what is Newton's second law?
the law of acceleration, force x mass = acceleration
77
what is Newton's third law?
for every action, there is an equal and opposite reaction
78
what is a torque?
The turning effect caused by applying an eccentric force, (force but for angular)
79
what is the difference between angular motion Newton's laws and normal Newton's laws?
it is the same except instead of force it is torques affecting the motion
80
what is angular momentum?
The quantity of angular motion of an object
81
what is the moment of inertia?
The body's tendency to resist its change in rotary motion (movement around an axis)
82
what is the equation of moment of inertia?
mass x radius^2 = moment of inertia
83
what is the radius and how does it affect the moment of inertia?
it is where the mass is located. If the radius is smaller (closer to the axis) is easier to rotate (go faster), than one that is stretched out and away from the axis (slower)
84
does decrease or increase of moment of inertia give higher angular velocities?
decreased, as mass is closer to the axis
85
what is the conservation of angular momentum mean
the angular momentum of an object will stay the same even with changes in the moment of inertia and angular velocity
86
what are the 3 types of general motion?
linear, angular and projectile
87
when does linear motion occur
when all body parts are moving at the same speed in the same direction around a curve or in a straight line
88
what is linear motion called around a curve?
curvilinear motion
89
what is angular motion?
motion that occurs around a central axis
90
how are linear and angular motion linked?
To move with linear motion angular motion of the limbs must occur
91
what is projectile motion?
when an object or body is launched into the air and affected only by the forces of gravity and air resistance
92
what are the 2 components of projectile motion?
vertical and horizontal
93
how is the vertical factor of projectile motion influenced?
by gravity and the vertical component of the initial projection velocity
94
how is the horizontal factor of projection motion affected?
by air resistance and relates to the horizontal distance covered by the projectile
95
what are the 3 factors affecting projectile?
angle of release, speed of release, and height of release
96
what is the angle of release?
the angle at which the object is projected into the air
97
what are the 3 shapes that a flight path can form?
vertical, parabolic and horizontal
98
what is a vertical flight path?
goes up and comes down straight
99
what is a parabolic flight path?
when the flight of the object is between 0 and 90 degrees, e.g. golf
100
what is a horizontal flight path?
straight horizontally, e.g. throwing at the wicket
101
what is the best angle of release to give the greatest horzitontal distance?
45
102
what is the speed of release?
the speed at which the object is thrown, kicked or propelled
103
what is the height of release?
the difference between the height that the projectile is released from and the height it finishes at
104
what is equilibrium?
when all forces and torques are balanced
105
what are the 2 types of equilibrium?
static and dynamic
106
what is static equilibrium?
when the body or object is not moving or rotating
107
what is dynamic equilibrium?
when an object is moving in constant velocity, not changing direction or speed
108
what is stability?
the resistance to disrupt the equilibrium
109
what is balance?
the ability to control equilibrium
110
what are the 4 factors affecting stability?
the base of support, the centre of gravity, the line of gravity and friction between the body and surfaces
111
what is the base of support?
the area bound by the outside edges of the body parts in contact with the surface
112
do you want a large or small base of support to maximise stability?
large base of support
113
what is the centre of gravity?
the point at which the whole weight of an object can be considered to act
114
do you want a high centre of gravity for maximal stability or a low one?
low centre of gravity
115
what is the line of gravity?
the direction where the gravity acts
116
when the line of gravity is inside the base of support is stability increased or decreased?
increased
117
does more mass increase stability or less mass?
more mass
118
does increased friction increase stability or decrease stability?
increase stability
119
what are the 3 types of levers?
first class, second class, and third class
120
what 3 parts do levers have?
force, resistance and axis
121
where are the parts of levers located for a 1st class lever?
the axis is in the middle with the resistance and force on either side
122
where are the parts of levers located for a 2nd class lever?
the resistance is in the middle with force and axis on either side
123
where are the parts of levers located for a 3rd class lever?
the force is in the middle with the resistance and axis on either side
124
what are the majority of levers in the body?
3rd class levers
125
what can first-class levers be manipulated to do?
increase force output or speed and range of motion of the lever
126
what are second-class levers good for
increasing the force
127
what is gained from third-class levers?
greater range of motion and speed
128
what is the mechanical advantage?
The ratio of the force arm to the resistance arm
129
what is the equation for mechanical advantage?
force arm / resistance arm = MA
130
what is the force arm?
distance of the axis to force
131
what is the resistance arm?
distance of the axis to the resistance
132
what mechanical advantage do second-class levers have?
more than 1
133
what mechanical advantage do third-class levers have?
less than 1
134
what happens when the mechanical advantage is less than 1?
the range of motion is increased, the force required is increased, and the angular speed is increased
135
what happens when the mechanical advantage is more than 1?
the force that is required is lower to move the object
136
what does increased lever length do?
increase range of motion and velocity
137
what are carbohydrates?
sugars and starches we get from food
138
# 4
what kinds of foods give carbs?
fruit, bread, pasta and veggies
139
# 4
where do we get fats from?
butter, cheese, oil and nuts
140
when are fats used?
at rest and prolonged submax
141
when are carbs used?
preferred always, especially when exercising
142
# 4
where is protein found?
meat, eggs, grains and fish
143
what is the chemical carbs?
glucose, or muscle glycogen
144
what is the chemical form of fats?
free fatty acids and triglycerides
145
what is the fuel source for the ATP-PC system?
PC
146
what is the fuel source for the anaerobic glycolysis system?
glycogen
147
what is the fuel source for the aerobic system?
FFA's at rest, then carbs and fats
148
how long does the ATP-PC system be dominant?
5-10 seconds
149
how long does the anaerobic glycolysis system be dominant?
60 seconds
150
how long does the aerobic system be dominant?
after 60 seconds
151
what is the yield for the ATP-PC system?
very low
152
what is the yield for the anaerobic glycolysis system?
low
153
what is the yield for the aerobic system?
high
154
what does the anaerobic glycolysis system produce?
lactic acid
155
what is oxygen deficit?
when you have just started exercising and oxygen demand exceeds the supply
156
what is steady state?
when oxygen supply equals the demand (middle of exercise)
157
what is oxygen debt/EPOC?
when the oxygen supply exceeds the demand
158
when do acute responses occur?
oxygen deficit
159
what systems do acute response happen in?
respiratory, muscular and cardiovascular
160
increase the amount of oxygen that is being taken in (O2 uptake) so that more oxygen can be transported and utilised at the working muscles. (Which parts are each system)
take in = respiratory
transport = cardiovascular
utilise = muscular
161
what are the 4 respiratory acute responses?
tidal volume, respiratory rate, ventilation and diffusion (increased for all)
162
what is tidal volume, and how does it increase?
the amount of air inspired in one breath, and it increases quickly and then plateaus (4-5 mins)
163
what is respiratory rate and how does it increase?
the amount of breaths in one minute. Increases as intensity increases
164
what is ventilation and its equation?
The amount of air inspired or expired in one minute. TD x RR = V
165
what is diffusion?
how the oxygen gets diffused into the blood
166
what are the 9 cardiovascular acute responses?
heart rate, stroke volume, cardiac output, systolic blood pressure, redistribution of blood, venous return, a-VO2 diff, VO2 (oxygen consumption) and decreased blood plasma
167
what is stroke volume?
The amount of blood being pumped out of the left ventricle per beat
168
what is cardiac output (Q) and its equation?
How much blood is being pumped out of the left ventricle per minute, HR x SV = Q
169
what is systolic blood pressure?
pressure in the arteries following contraction of ventricles as blood is being pumped out of the heart
170
what is venous return?
the flow of blood back to the heart
171
# acute responce
what happens to blood plasma?
blood plasma decreases because of the increased blood volume
172
what is a-VO2 diff?
of how much oxygen the muscles are extracting from the blood
173
what is VO2 (oxygen consumption)?
The volume of oxygen that can be taken up and used by the body
174
what are the 5 muscular acute responses?
motor unit recruitment and activation, blood flow to the working muscles, body temp, lactate production and decreased intramuscular substrate stores
175
what is a motor unit?
a motor neuron and the fibres it stimulates
176
what is increased motor unit recruitment and activation?
the body can increase the number of motor units or the frequency of activation, in contractions
177
what is a by-product of the aerobic system?
heat
178
what is decreased intramuscular substrate stores?
how stores such as ATP and PC are depleted during exercise
179
what are the 2 types of fatigue?
anaerobic and aerobic
180
what are the 2 types of anaerobic fatigue?
PC depletion and Accumulation of H+
181
what happens when PC depletion occurs
switches to anaerobic glycolysis system, slower rate and intensity
182
What happens during the accumulation of H+
increases muscle acidity, which decreases the rate of glycolysis, which lowers intensity to oxidize the muscles
183
how many seconds does it take before the accumulation of H+ becomes dominant over PC depletion?
20 seconds
184
what recovery is required to replenish PC stores and how long does it take to restore
Passive, 30 seconds: 70%
3 mins: 98%
10 mins: 100%
185
what recovery is required to oxidize accumulation of H+
active recovery
186
What is LIP
Lactate inflection point, last point that lactate production and removal is equal
187
what are the main aerobic fatiguing factors?
glycogen depletion, decreased CNS firing and elevated body temperature
188
How long does it take for glycogen depletion to become the major fatiguing factor
2 hours
189
What happens in glycogen depletion
switch to fats of food source, slower rate of ATP resynthesize because more oxygen is required to break them down
190
How long does it take for elevated body temperature to become the major fatiguing factor?
30 minutes
191
what happens during elevated body temperature
sweat happens
192
what happens when you sweat
blood moves towards the skin, loss of electrolytes and decreased blood plasma
193
# fatiguing
what happens during decreased blood plasma
increased blood viscosity (thickness), increased HR and cardiac output
194
what happens during loss of electrolytes
weaker messages sent to the muscles via neurons
195
what happens when the blood goes to the skin
less blood goes to the muscles, decreased amount of oxygen going to muscles (slower intensity)
196
What happens in decreased CNS firing
weaker signals, slower contractions
197
how many fitness components are there
12
198
what are the 5 health-related fitness components?
Aerobic power, body composition, flexibility, muscular endurance and muscular strength
199
what are the 7 skill-related components?
Agility, Anaerobic capacity, balance, coordination, muscular power, reaction time and speed
200
what is aerobic power?
It is the rate of energy release by processes that depend on oxygen (also called aerobic respiration)
201
what is flexibility?
the capacity to move a joint through its full range of motion
202
what is muscular strength?
the maximal amount of force that can be generated by a muscle or group of muscles in one maximal effort
203
what is muscular endurance?
the ability of the muscles to perform repeated contractions for an extended period of time, or to maintain an isometric contraction for an extended period of time
204
what is anaerobic capacity?
the capacity for the anaerobic energy systems to provide energy for contractions
205
what is muscular power?
the ability to exert a force rapidly, over a short period of time
206
what is agility?
the ability to change direction rapidly and accurately
207
what is the purpose of an activity analysis?
to gain data either tactical or physiological, to go towards improving performance
208
how does physiological data improve performance?
determines fitness components, energy systems, movement patterns, heart rate, skill frequency and work-to-rest ratio. This can then give information to give correct tests to tests these components
209
what are the 4 types of data collected from activity analysis?
skill frequency, heart rate, work-to-rest ratio and locomotor movement patterns
210
what information does heart rate give?
intensity/energy systems
211
what max heart rate zones are for which system?
70-85% aerobic, 85-95% anaerobic glycolysis and 95%+ is ATP-PC
212
what do skill frequency data give?
major muscles used and fitness components
213
what does locomotor pattern data give?
energy systems and fitness components
214
what work-to-rest ratios correlate to different systems?
1:2 or below = aerobic, 1:3/4 = anaerobic glycolysis and 1:5 = ATP-PC
215
what are the fitness testing protocols?
validity, reliability, accuracy and informed consent
216
what is validity?
is the test is testing what it is claimed to test
217
what is reliability?
will the test give consistent results?
218
what are 3 tests that test aerobic power?
VO2 max, shuttle run, Coopers 12-minute run
219
what are 3 tests that test anaerobic capacity?
30-second wingate test, 300-metre shuttle run, and phosphate recovery test
220
what are 3 tests that test muscular strength?
1RM leg press, 1RM bench press, and handgrip dynamometer strength test
221
what are 3 tests that test muscular endurance?
Timed sit-ups, timed push-ups, pull-up tests
222
what are 3 tests that test flexibility?
sit and reach test, shoulder and wrist elevation test and shoulder rotation test
223
what are 3 tests that test body composition?
BMI, waist circumference, and percentage of body fat
224
what are 2 tests that test muscular power?
Vertical jump test, seated basketball throw
225
what are 2 tests that test speed?
35 and 50-metre sprint
226
what are 2 tests that test agility?
Illinois agility test and SEMO agility test
227
what are the 10 main training program principles?
specificity, frequency, intensity, time, type, progression, diminishing returns, variety, overtraining and detraining
228
what is frequency how many times do you have to do it?
it is how many you have to train the fitness component. Has to be 3 times a week to see improvement
229
What is intensity?
the level of exertion applied during the work phase. It depends on the component to what intensity you train at
230
what are some ways to measure intensity?
RPE, %MHR, %RM
231
how long do training sessions have to go for to see improvement? (time)
20 minutes minimum
232
what does type refer to?
the type of training being done (aerobic, anaerobic or flexibility)
233
how do you apply progression?
had 2-10% per week to one element of the training program
234
how to apply specificity
tailor the program to the athlete, energy systems, major muscles etc.
235
what is diminishing returns?
how a professional athlete will see less improvement because they have already done training, instead of how people see drastic improvement when just starting out
236
how to apply a variety
change up training methods and what day is training what component and
237
what are some overtraining symptoms?
sore muscles, can't sleep, depression
238
how to fix overtraining?
keep doing the training program but at lower intensities
239
what is detraining?
how when you stop training your improvements will go away
240
what are the 10 training methods?
Continuous, fartlek, long-interval, medium-interval, short-interval, HIIT, flexibility, resistance, plyometrics, and circuit
241
what energy systems need to be trained to improve anaerobic capacity?
ATP-PC and anaerobic glycolysis
242
what energy systems need to be trained to improve muscular power?
ATP-PC and anaerobic glycolysis
243
what energy systems need to be trained to improve muscular strength?
ATP-PC and anaerobic glycolysis
244
what energy systems need to be trained to improve speed?
ATP-PC and anaerobic glycolysis
245
what energy systems need to be trained to improve muscular endurance?
anaerobic glycolysis and/or aerobic
246
# 5
what training methods can be used to improve anaerobic capacity?
medium and short-interval, resistance, plyometrics and circuit
247
# 3
what training methods can be used to improve muscular power?
resistance, plyometrics and circuit
248
# 2
what training methods can be used to improve muscular strength?
resistance and circuit
249
# 5
what training methods can be used to improve speed?
medium and short-interval, resistance, plyometrics, and circuit
250
# 3
what training methods can be used to improve muscular endurance?
resistance, circuit, medium-interval
251
# 5
what training methods can be used to improve aerobic power?
continuous, fartlek, long-interval, HIIT, circuit
252
# 3
what training methods can be used to improve flexibility?
HIIT, circuit and flexibility
253
# 6
what training methods can be used to improve body composition?
Continuous, fartlek, long-interval, resistance, HIIT and circuit
254
when doing resistance training what is the optimal RM% for muscular strength?
60-80%
255
when doing resistance training what is the optimal RM% for muscular power?
30-60%
256
when doing resistance training what is the optimal RM% for muscular endurance?
40-60%
257
when doing resistance training what is the optimal reps number for muscular strength?
8-12
258
when doing resistance training what is the optimal reps number for muscular power?
3-6
259
when doing resistance training what is the optimal reps number for endurance?
15-25
260
what are the systems that can get aerobic adaptations?
respiratory, cardiovascular, and muscular
261
What is the aim of aerobic adaptations?
to improve LIP and VO2 max
262
what are the 2 types of aerobic respiratory adaptations?
increased lung volume and Increased Alveolar-capillary surface area
263
what does increased lung volume do
An increased amount of air to the lungs at the end of a max inspiration. Therefore, an athlete can take in more air and have higher volumes of O2 delivered to working muscles.
264
what is the structural change of increased lung volume?
increased lung volume
265
what are the functional changes of increased lung volume?
increased tidal volume (submax and max), decreased respiratory rate (submax and max), decreased ventilation (rest and submax), increased maximal ventilation, and increased ventilatory efficiency
266
what does increased alveolar-capillary surface area do?
An increase in the surface area between the alveoli air sacs and blood vessels increases the number of sites available for pulmonary diffusion to occur.
267
what are the structural changes of increased alveolar-capillary surface area?
increased alveolar-capillary surface area
268
what is the functional change of increased alveolar-capillary surface area?
increase pulmonary diffusion
269
what are the 3 types of cardiovascular aerobic adaptations?
left ventricle size, blood vessels, and blood
270
what will increased left ventricle size do?
Increased capacity to hold blood in this chamber = heart functioning effectively during physical activity
271
what are the functional changes for increased left ventricle size?
increased stroke volume, decreased heart rate (rest and submax), decreased steady-state heart rate, decreased recovery heart rates, and increased cardiac output at maximal intensity
272
what is the structural change for increased left ventricle size?
increased left ventricle size
273
what do more blood vessels do?
Increased density of capillaries surrounding the working muscles = increased ability to supply blood, O2, and nutrients to the working muscles
274
what is the structural change of more blood vessels?
increased capillarisation of skeletal muscles
275
what does more blood do?
Increased volume therefore increased ability to carry nutrients and remove waste
276
what are the structural changes of more blood?
increased blood plasma, increased red blood cell count, increased haemoglobin, and increased high-density lipoproteins
277
what does haemoglobin do
increases the ability to carry oxygen through the blood
278
what are the functional changes for more blood?
increased blood volume, decreased low-density lipoproteins, and decreased blood pressure
279
what are the 2 types of muscular aerobic adaptations?
Oxygen extraction/uptake levels, and oxygen utilization
280
what do oxygen extraction/uptake levels do
Increased athlete’s ability to attract O2 into muscle cells.
281
what are the structural changes of oxygen extraction and uptake?
Increased capillarisation, and Increased myoglobin
282
what are capillaries and what do they do?
capillaries are sites, where oxygen can get diffused into the muscle
283
what does myoglobin do?
attracts oxygen into the muscle
284
what is the functional change of oxygen extraction and uptake?
increased a-VO2 difference
285
what does oxygen utilisation do?
Increased ability to generate aerobic ATP energy.
286
what are the structural changes of oxygen utilisation?
Increased size, number, and surface area of mitochondria and, Increased oxidative enzymes
287
what do mitochondria do?
They give greater capacity to produce aerobic energy
288
what do oxidative enzymes do?
they increase aerobic power and rate of ATP production
289
what are the functional changes of oxygen utilisation?
increased aerobic respiration (mitochondria), increased fat oxidisation (rest and submax), increased glycogen sparing (submax, can use it later on), and increased glycogen oxidisation (maximal)
290
what is the aim of anaerobic adaptations?
to increase speed, force of contraction, and tolerance of lactate (H+)
291
what is the anaerobic adaptation for the cardiovascular system?
hypertrophy of heart
292
what does increased hypertrophy of the heart do to it?
Increased muscle size (heart) and thickness of the left ventricle wall
293
what is the structural change from hypertrophy of the heart?
increased thickness of the left ventricle wall
294
what are the functional changes from hypertrophy of the heart?
more forceful contractions of the heart, and more forceful ejection of blood from the heart
295
what are some physiological effects of muscular anaerobic adaptations?
increased ATP and PC stores, increased glycogen stores, increased glycolytic enzymes, increased ATPase (enzyme), and increased tolerance to metabolic by-products (gone past LIP)
296
what is the significance of increased ATP and PC stores?
increased capacity of the ATP-PC system
297
what is the significance of increased glycogen stores, and what factors does it improve?
Increased utilization of glycogen as a fuel source (improves speed and force production)
298
what is the significance of increased glycolytic enzymes and what does it improve?
Increased rate of ATP release from glycogen (improves speed and force production)
299
what is the significance of increased ATPase?
Increased turnover of ATP (resynthesis)
300
what is the significance of increased tolerance to metabolic by-products?
Increased ability to continue working at high intensities
301
what are the 2 adaptations as a result of resistance training
hypertrophy, and neural adaptations
302
what are the structural changes of hypertrophy?
Increased number and size of myofibrils, increased contractile proteins, and increased size and strength of connective tissues
303
what are myofibrils and what do they do?
they are part of muscle fibres that makes them get bigger when there are more
304
what are the functional changes of hypertrophy?
increased force of contraction, increased speed of contraction, and increased structure and function of tendons and ligaments
305
what is the significance of an increased rate of motor unit activation and what does it improve?
Increased rate of force development (speed of contraction)
306
what are the physiological effects of neural adaptations?
increased motor unit recruitment, Increased rate of motor unit activation, Increased recruitment of fast twitch fibres, and increased motor unit coordination
307
what is the significance of increased motor unit recruitment?
Increased force of contraction
308
what is the significance of increased recruitment of fast twitch fibres?
Increased rate of force development, increased time for which maximum force can be maintained
309
what is the significance of increased motor unit coordination?
Increased force, increased efficiency, and effectiveness for force application
