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Physical Education > Paper1 Exercise Physiology: Preparations and Training Methods > Flashcards

Paper1 Exercise Physiology: Preparations and Training Methods Flashcards

1
Q

What is aerobic capacity?

A
  • ability of the body to inspire, transport snd utilise oxygen to perform sustained periods of aerobic training
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2
Q

What is VO2 max?

A
  • a key component of aerobic capacity
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3
Q

What 4 factors affect VO2 max?

A
  • physiological make-up
  • age
  • gender
  • training
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4
Q

How does physiological make-up effect VO2 max?

A
  • the greater the efficiency of the body transporting oxygen, higher vO2max
  • stronger muscles, rbc etc, the higher vo2max
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5
Q

How does age effect VO2 max?

A
  • from 20, vo2 drops 1% each year
  • efficiency is lost in heart elasticity and blood vessels
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6
Q

How does gender effect VO2 max?

A
  • females is lower than males
  • females have higher body fat and smaller lung volumes and haemoglobin levels
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7
Q

How does training effect VO2 max?

A
  • aerobic training increases vo2 up to 20%
  • hypertrophy to organs long term
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8
Q

What 4 methods test aerobic capacity?

A
  • direct gas analysis
  • cooper 12min run
  • multi stage fitness test
  • queens college step test
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9
Q

Describe the direct gas analysis method?

A
  • expired air captured, results graphed and calculated
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10
Q

What are the advantages to the direct analysis method?

A
  • direct measurement
  • accurate and reliable
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11
Q

What are the disadvantages to the direct analysis method?

A
  • test to exhaustion
  • not suitable for elderly
  • special equipment needed
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12
Q

Describe the cooper 12 min run test

A
  • run as far as possible for 12 minutes
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13
Q

What are the advantages to the cooper run test?

A
  • good for large groups
  • simple and cheap
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14
Q

What are the disadvantages to the Cooper run test?

A
  • only a prediction
  • result affective by effort and motivation
  • not sport-specific
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15
Q

Describe the multi-stage fitness test

A
  • 20m progressive shuttle run, results compared to a table
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16
Q

What are the advantages to the multi-stage fitness test?

A
  • good for large groups
  • simple and cheap
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17
Q

What are the disadvantages to the multi-stage fitness test?

A
  • only a prediction
  • results affected by effort and motivation
  • not sport-specific
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18
Q

Describe the Queens College step test

A
  • stepping on and off box for 3mins
  • heart rate recovery used to predict results
19
Q

What are the advantages for the Queens College step test?

A
  • simple and cheap
  • heart rate easily monitored
20
Q

What are the disadvantages to the Queens college step test?

A
  • only a prediction
  • not sport-specific
  • short people at a disadvantage
21
Q

What 2 ways can we predict heart rate?

A
  • heart rate training zones
  • Karvonen’s principle
22
Q

How do we calculate max heart rate?

A
  • HR max - age
23
Q

How do we calculate training heart rate?

A
  • resting hr + % (hr max - resting hr)
24
Q

How does aerobic training affect the respiratory system?

A
  • respiratory muscles become stronger
  • increased alveoli surface area
25
Q

How does aerobic training affect the cardiovascular system?

A
  • cardiac hypertrophy
  • increased elasticity of arterial walls
  • increased red blood cells
  • increased blood plasma volume
26
Q

How does aerobic training affect the musculo-skeletal system?

A
  • slow oxidative muscle fibre hypertrophy
  • increased size and density of mitochondria
  • increased myoglobin stores
  • increased bone mineral density
27
Q

What is static strength training?

A
  • force is applied against a resistance without movement
28
Q

What is dynamic strength training?

A
  • force applied against resistance with movement
29
Q

What is maximum strength training?

A
  • maximum force applied in one muscle contraction
30
Q

What is explosive strength training?

A
  • maximum force applied in a series of muscle contractions
31
Q

What is strength endurance training?

A
  • sustain repeated muscular contractions over a period of time
32
Q

What 4 factors affect strength?

A
  • cross sectional area of muscle
  • fibre type
  • gender
  • age
33
Q

What 4 methods test for strength?

A
  • one rep max
  • grip strength dynamometer
  • abdominal curl test
  • vertical jump test
34
Q

What training methods develop strength?

A
  • resistance
  • repetitions
  • number of sets
  • work to relief ratio
35
Q

How does strength training affect muscle and connective tissues?

A
  • muscle hypertrophy
  • muscle hyperplasia
  • increase in protein
  • increased strength in ligaments and tendons
  • increased bone density
36
Q

How does strength training affect our metabolism?

A
  • increased enzyme activity
  • increased muscle mass
37
Q

What is static flexibility?

A
  • range of motion around a joint with no speed or movement
38
Q

What is active static flexibility?

A
  • performer voluntarily completes a contraction to move joint beyond its range of movement
39
Q

What is passive static flexibility?

A
  • assistance needed to move joint beyond it’s range of movement
40
Q

What is dynamic flexibility?

A
  • range of motion about a joint with speed and movement
41
Q

How does the cross-sectional area of muscles affect strength?

A
  • greater the area the greater the strength
42
Q

How does the fibre type effect strength?

A
  • more FG and FOG increases strength
  • contracting more
43
Q

How does gender effect strength?

A
  • males have greater strength than females
  • males have higher muscle mass and area
  • males have higher testosterone
44
Q

How does age effect strength?

A

peak strength
- females 16-25
- males 18-30
strength decreases with age
weaker elasticity in the muscles

Physical Education (19 decks)

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