Preparation and Training Methods Flashcards
1
Q
define aerobic capacity
A
the ability of the body to inspire, transport and utilise oxygen to perform sustained periods of anaerobic activity.
2
Q
what is VO2max measured in
A
ml/kg/min
3
Q
define VO2max
A
the maximum volume of oxygen inspired, transported and utilised per minute during exhaustive exercise
4
Q
what percentage of an untrained athletes VO2max work up to before fatiguing
A
50-60%
5
Q
what % of an aerobic athletes VO2max will they be able to train up to before fatiguing
A
an excess of 85%
6
Q
explain the impact of age of VO2max
A
- from early 20s VO2max declines as we age and becomes less efficient (approx. 1% per year)
due to - lost elasticity of heart
- blood vessels and lung tissue walls age and reduce in efficiency to inspire and transport oxygen
7
Q
explain the impact of gender on VO2max
A
- females tend to have 15-30% lower VO2 max than males from the same age group
because - females have a smaller left ventricle/ a lower stroke volume
- lower maximum cardiac output
8
Q
explain the impact of training on VO2max
A
- aerobic training will increase VO2max by 10-20%. In ageing performers aerobic training will maintain or reduce any decline of VO2max
because. .. - aerobic training causes long term adaptions such as
- increased respiratory muscle strength
- increased haemoglobin, myoglobin and mitochondria levels
9
Q
describe the impact of physiological make up on VO2max
A
- the greater the efficiency of an individuals respiratory system, cardiovascular system and muscle cells to inspire, transport and utilise oxygen the higher the VO2max
10
Q
what tests can be used to measure aerobic capacity/ VO2max
A
- multi-stage fitness test
- direct gas analysis
- Queen’s college step test
- 12 min cooper run
11
Q
describe the multi-stage fitness test
A
- subject performs a continuous 20m shuttle run test at progressive intensities until exhaustion
- each shuttle will be times to an audio cue
- the test is over when the subject cannot complete the shuttle in the allocated time
- a level and shuttle number will be given which predicts the VO2max from a standardised comparison table
12
Q
state he advantages of the multi-stage fitness test
A
- large groups can do the test at the same time
- only simple and cheap equipment is required
- there are published tables of VO2max equivalents for comparisons
13
Q
state the disadvantages of the multi-stage fitness test
A
- it is only a prediction of VO2max, not a measurement
- the test is maximal subject to motivation
- cannot be used by the elderly or by people who have heart conditions
- the test is not sport specific
14
Q
describe direct gas analysis
A
- maximal test until exhaustion
- performer measured at increasing level of intensity while running/ cycling/ rowing/ swimming etc.
- computer analyses O2 inspired and expired
- it calculates VO2max consumed by muscles
15
Q
state the advantages of direct gas analysis
A
- direct objective measurement of VO2max
- accurate, valid and reliable measure
- test can be performed during different exercises
16
Q
state the disadvantage of direct gas analysis
A
- a maximal test until exhaustion
- cannot be used with the elderly or people with heart conditions
- access to specialist equipment is required
17
Q
describe the queen’s college step test
A
- subject performs continuous stepping on and off a box of 41.3 cm for a period of 3 mins
- HR is taken 5 seconds after completing test for 15 seconds
- HR recovery is used to predict VO2max with simple equation
18
Q
state the advantages of the queen’s college step test
A
- submaximal test
- simple and cheap equipment required
- HR is easily monitored
- published tables of normative data and simple VO2max calculation
19
Q
state the disadvantages of the queen’s college step test
A
- prediction of VO2max not a measurement
- HR recovery will be effected by prior exercise, food and fluid intake
- test is not sport specific
- step height may be a disadvantage to shorter subjects
20
Q
describe the 12 minute cooper run
A
- subject performs continuous running to achieve a maximal distance within 12 mins
- usually performed on a 400m running track with cones placed at intervals
- at the end of the 12 mins the test ends and a total distance is recorded. maximal intensity test which uses a simple calculation to predict VO2max
21
Q
state the advantages of the 12 minute cooper run
A
- large groups can perform the test at the same time
- a subject could administer their own test
- simple and cheap equipment is required
- HR is easily monitored
- published tables of normative data and simple VO2max calculation
22
Q
state the disadvantages of the 12 minute cooper run
A
- prediction of VO2max, not measured
- maximal test subject to motivation
- can’t be used with the elderly or people with heart conditions
- test is not sport specific
23
Q
what training methods can be used to develop aerobic capacity
A
- continuous training
- HIIT
24
Q
define continuous training
A
steady-state low to moderate intensity work for a prolonged period of time
25
describe continuous training
- 60-80% of max heart rate
- 20+ mins
- no rest intervals
- 2/3+ times a week
- develops stamina and improves cardiovascular and respiratory systems increasing the ability to transport oxygen and use of oxygen becomes more efficient
26
define HIIT training
repeated bouts of high intensity work followed by varied recovery times
27
describe HIIT
- periods of high intensity work and rest periods
- 20-60 mins for a full session
- work intensity 80-95% max HR
- work duration 5 secs - 8 mins
- 4-10 sets/ 10 reps
- recovery intensity 40-50% max HR
- work: relief = 2:1
28
why is HIIT considered more effective than continuous
because. ..
- higher calorie consumption
- faster adaptations to training
- performers can train at higher intensity for longer
- quicker sessions
- individuals with different fitness levels can train together
29
state the frequency, intensity and duration of continuous training
- frequency = 2/3+ times per week
- intensity = 60-80% VO2/maxHR
- duration = 20+ mins no breaks
30
state the intensity and duration of both work and recovery period of HIIT exercise
work:
- intensity = 80-95% maxHR
- duration = 5secs - 8 mins
recovery:
- intensity = 40-50% maxHR
- duration = 2:1 work to relief
31
solve the acronym SPORTT
S- specific (muscle/patters/energy systems)
P- progression (keep increasing workload)
O- overload ( keep pushing body)
R- reversibility (maintain to avoid adaption loss)
T- tedium/ variance (change method to avoid boredom)
T- test ( before and after to see improveements)
32
list the physiological adaptations of aerobic training of the cardiovascular systems
- cardiac hypertrophy
- increased elasticity of arteriole walls
- increased blood/ plasma volume
- increased haemoglobin count
33
describe and explain the overall physiological adaptations of aerobic training on cardiovascualr systems
- increased blood flow and oxygen transport to the muscle cells
- decreased blood pressure
- makes it easier to perform exercise, reduce onset of fatigue, delays OBLA, and increase the intensity and duration of performance
- lower risk of coronary heart disease, hypertension and stroke
34
describe and explain the functional effect of cardiac hypertrophy on the cardio-vascular system as a result of aerobic training
- increased stroke volume (at rest& during exercise) and cardiac output (at rest)
- due to increased filling capacity and force of ventricular contraction
- decreased resting heart rate and HR recovery after exercise
35
describe and explain the functional effects of increased blood/ plasma volume on the cardio-vascular system as a result of aerobic training
- lower blood viscosity
- so aids blood flow and venous return
36
describe and explain the functional effects of capillarisation surrounding alveoli and slow oxidative muscle fibres on the cardio-vascular system as a result of aerobic training
increased surface area for blood flow
- increased gaseous exchange
- decreased distance for diffusion
37
describe and explain overall physiological adaptations of aerobic training on the respiratory system
- increased volume of oxygen diffused into the blood stream
- decreased frequency of breathing at rest and during submax exercise
- makes it easier to perform exercise, reduces the onset of fatigue, delays OBLA and increases the intensity and duration of performance
- alleviates the symptoms of asthma
38
list the physiological adaptions of aerobic training on the respiratory systems
- stronger respiratory muscles
- increased surface area of alveoli
39
describe and explain the functional effects of stronger respiratory muscles on the respiratory system as a result of aerobic training
increased mechanics of breathing efficiency
- increased maximal lung volumes
- decreased respiratory fatigue
40
describe and explain the functional effects of decreased fat mass on metabolic function as a result of aerobic training
- increased lean mass
- increased metabolic rate
- increased breakdown of triglycerides
41
describe and explain the functional effect of increased activity of aerobic enzymes on metabolic function as a result of aerobic training
increased metabolism of triglycerides and glycogen
42
describe and explain the functional effect of decreased insulin resistance on metabolic function as a result of aerobic training
improved glucose tolerance, treatment and prevention of type 2 diabetes
43
describe and explain the functional effects of increased surface area of alveoli on the respiratory system as a result of aerobic training
increased external gaseous exchange
44
list the physiological adaptions of aerobic training on the muskulo-skeletal systems
- increased stores of myoglobin
- increased stores of glycogen and triglycerides
- fast oxidative glycolytic fibres become more aerobic
- increased strength of connective tissues
45
describe and explain the overall physiological adaptions of aerobic training for the muskulo-skeletal systems
increased capacity of aerobic energy production
increased joint stability
- makes it easier to perform exercise, reduces the onset of fatigue, delays OBLA, and increases the intensity and duration of performance
- increased metabolic rate, increasing energy expenditure and managing weight
- decreased risk of injury, osteoporosis and osteoarthritis
46
describe and explain the functional effect of slow oxidative fibre hypertrophy on the muskulo-skeletal system as a result of aerobic training
increased potential for aerobic energy production
- increase in strength, decreased energy cost, which delays fatigue
47
describe and explain the functional effects of increased size and density of mitochondria on the muskulo-skeletal system as a result of aerobic training
increased utilisation of oxygen
- increased aerobic energy production
- increased metabolism of triglycerides
48
describe and explain the functional effects of increased myoglobin stores on the muskulo-skeletal system as a result of aerobic training
increased storage and transport of oxygen to the mitochondria
49
describe and explain the functional effects of increased triglycerides and glycogen stores on the muskulo-skeletal system as a result of aerobic training
increased aerobic energy fuels
- increased duration of performnance
50
describe and explain the functional effects pf fast oxidative glycolytic fibres become more aerobic on the muskulo-skeletal system as a result of aerobic training
increased aerobic energy production, fuel and oxygen utilisation
51
describe and explain the functional effects of increased strength of connective tissue on the muskulo-skeletal system as a result of aerobic training
tendons and ligaments strengthen
- increases joint stability and decreases the risk of injury
52
describe and explain the functional effects of increased thickness of articular cartilage on the muskulo-skeletal system as a result of aerobic training
increased synovial fluid production
- nourished articular cartilage and joint lubrication
53
describe and explain the functional effects of increased bone mineral density on the muskulo-skeletal system as a result of aerobic training
increased calcium absorption
- increased bone strength, decreased risk of injury
54
define static strength
force is applied against a resistance without any movement occurring
55
define dynamic strength
force is applied against a resistance and muscles change length concentrically or concentrically
56
what is dynamic strength also known as
power output
57
what is power output
a combination of speed and strength
58
define maximal strength
the maximum force that can be exerted by a muscle in 1 contraction
59
define explosive strength
the ability to produce a maximal amount of force in one of a series of muscular contractions
60
define strength endurance
the ability to sustain a number of muscular contraction for a period of time withstanding fatigue
61
what are the factors that effect strength
- cross sectional area
- fibre types
62
describe and explain the effect the cross sectional area of a muscle on strength
the greater the cross sectional area, the greater the force of contraction
63
describe and explain the effect of fibre types on strength
the greater the % of FOG fibres, the greater the strength
- type 2 fibres have large motor neurons forming large motor units with rapid, high force contractions
64
describe the set up of a one rep max test
- subject choses a high weight achievable in one repetition on specific piece of gym equipment or free weight to asses an isolated muscles maximum strength.
- increase the weight until only one rep can be achieved
- ensure full recovery before each rep to prevent fatigue
65
what are the advantages of the one rep max test
- direct objective measurement of isotonic maximum strength
- easy procedure on accessible equipment
- most muscle groups can be tested
66
what are the disadvantages of the ne rep max test
- difficult to isolate individual muscles
- trial and error may induce early fatigue
- good technique is essential
- potential for injury performing maximal lifts
67
describe the set up for a hand grip dynamometer
- adjust grip for hand size
- participant starts at zero and holds dynamometer above head with straight arm
- arm is the brought down and the grip is squeezed maximally
- three attempts on dominant and non-dominant hands
- results are assessed used a standardised comparison table
68
what are the advantages of the hand grip dynamometer
- simple and objective measure
- inexpensive equipment
- high reliability
69
what are the disadvantages of the hand grip dynamometer test
- only forearm muscles are assessed
- test is not sport specific
70
describe the set up for the verticle jump test
- using wall mounted vertical jump board or chalked fingers, performer marks the highest point reached with one arm outstretched
- then performer will mark the highest point jumped
- difference between resting and jump height represents explosive strength
71
what are the advantages of the vertical jump test
- using formula the data gained can be converted into a power output estimate
- easy test with minimal equipment
- test could be administered by the participant
72
what are the disadvantages of the vertical jump test
- measure is not isolated to one muscle group
- only estimates explosive strength in legs
73
describe the set up of the UK abdominal curl test
- subject performs continuous sit-ups at progressive intensities until exhaustion
- each sit-up is timed to an autocue
- test is over when subject cannot complete 2 consecutive sit-ups in allotted time or when technique significantly reduces
- a stage and number will be given which indicates a strength endurance level for comparison to a standardized table
74
what are the advantages of the UK abdominal curl test
- large group can perform the test at the same time
- only cheap and simple equipment is required
- abdominal muscles can be isolated
- valid and reliable test
75
what are the disadvantages of the abdominal curl test
- good technique is essential
- safety concerns over repeated strain on lower spine
- maximal test to exhaustion
- limited by motivation
- test is not sport specific
76
what factors are manipulated in a training programme to be specific to a type of strength
- weight/ resistance (based on % 1 rep max)
- number of reps
- number of sets
- work to relief ratio
77
list the intensity, number of reps, number of sets, work to relief ratio and recovery time for maximum strength
intensity = 85-95%
number of reps = 1-5
number of sets = 2-6
work : relief = 1:3+
recovery = 4-5 mins
78
list the intensity, number of reps, number of sets, work to relief ratio and recovery time for explosive strength
intensity = 75-85%
number of reps = 6-10
number of sets = 4-6
work : relief = 1:3
recovery = 3-5 mins
79
list the intensity, number of reps, number of sets, work to relief ratio and recovery time for advanced strength endurance
- intensity = 50-75%
- number of reps = 15-30
- number of sets = 3-6
- work : relief = 1:1
- recovery = 30-45 secs
80
list the intensity, number of reps, number of sets, work to relief ratio and recovery time for basic strength endurance
intensity = 25-50%
number of reps = 15-21
number of sets = 4-6
work : relief = 1:2
recovery = 60 secs
81
describe the features of weight training
- use free weights and high resistance, low repetition exercises to increase size and strength
- alter intensity as a % of 1 rep max test
- most appropriate for maximum strength
- can be specific to muscle group or joint movement
82
describe the features of multi-gym training
- multiple components designed to perform a wide range of exercises
- space efficient, safe and can provide a whole body work out
- exercises are generic and may be difficult to suit exercises to specific movement patterns
83
define plyometric training
- a series of explosive exercises such as hopping, bounding and jumping to improve the speed at which a muscle shortens
84
describe the features of plyometric trianing
- improve speed at which muscle shortens
- typical exercises include bounding, jumping and hopping
- improves explosive strength
- involves eccentric contractions followed by concentric
85
define circuit training
a series of exercise stations arranged in a specific order to usually work alternating muscle groups
86
describe the features of circuit training
- usually body weight exercises
- mainly associated with strength endurance
- can be sport specific with skill stations
- can have adaptions on a station therefore catering for varying levels of fitness
87
describe the overall physiological adaptions of strength training with neural pathways
- increased speed, strength and power output
88
describe and explain the functional effects of increased recruitment of motor units and FG and FOG fibre types on neural pathways as a result of strength training
increased force of contraction
- improved co-ordination and simultaneous stimulation of motor units
89
describe and explain the functional effects of decreased inhibition of stretch reflex on neural pathways as a result of strength training
increased force of contraction from the agonist muscle
- decreased inhibition from the antagonist
- increased stretch of the antagonist
90
describe and explain the overall physiological adaptions of strength training on metabolic function
increased anaerobic fuel stores and energy production
- increased anaerobic threshold and delayed OBLA, which increases intensity and duration of performance
- increased metabolic rate, increasing energy expenditure and managing weight
91
describe and explain the functional effects increased ATP, PC and glycogen stores on metabolic function as a result of strength training
increased capacity for alactic energy production
- increased energy for speed and power based activities
92
describe and explain the functional effects of increased enzyme activity on metabolic function as a result of strength training
increased efficiency of anaerobic energy production
- increased activity of ATPase, creatine kinase and glycolytic enzymes
- reduces onset of fatigue
93
describe and explain the functional effects of increased buffering capacity on metabolic function as a result of strength training
increased tolerance and removal of lactic acid
- delays onset of OBLA
- increased anaerobic threshold
94
describe and explain the functional effects of increased muscle mass on metabolic function as a result of strength training
improved body composition
- increased metabolic rate
95
describe and explain the functional effects of increased number of red blood cells/ haemoglobin content as a result of physiological adaptions from aerobic training
increased oxygen carrying capacity
- increased gaseous exchange
96
describe and explain the overall physiological adaptions of strength training on the muscles and connective tissues
increased muscle mass
increased speed, strength and power output
- increased intensity of performance
- hypertrophic physique which may increase self esteem
97
describe and explain the functional effects of muscle hypertrophy and muscle hyperplasia on muscles and connective tissue as a result of strength training
increased force of contraction
- maximum and explosive training will increase the size of FG fibres
- strength endurance training will increase the size of FOG fibres
98
describe and explain the functional effect of increased number an size of contractile proteins and myofibrils on muscles and connective tissue as a result of strength training
increased force of contraction
- increased number and thickness of actin-myosin filaments and cross bridges
- increased number of myofibrils
- increase protein synthesis
99
describe and explain the functional effects of increased strength of tendons and ligaments on muscles and connective tissue as a result of strength training
increased joint stability
- decreased risk of injury
100
describe and explain the functional effects of increased bone density and mass on muscles and connective tissue as a result of strength training
increased absorption of calcium
- decreased risk of osteoporosis
101
define flexibility
the range of motion about a joint
102
what are the 2 subcategories of flexibility
static and dynamic
103
define dynamic flexibility
the range if motion about a joint with reference to speed of movement
104
define static flexibility
the range of motion about a joint without reference to speed of movement
105
what categories can static flexibility be split into
static active
static passive
106
define static active flexibility
achieved by completing a voluntary contraction to move a joint just beyond its point of resistance and requires the strength of opposing muscle groups to hold a limb in position
107
define static passive flexibility
assisted by a partner or aid to move the joint just beyond its point of resistance
108
describe and explain the effect of joint type on flexibility
ball & socket joints have a greater range of motion than hinge joints
- the size and shape of joints and their articulation bones can aid or limit the range of motion
109
describe and explain the effect of length and elasticity of surrounding connective tissue on flexibility
the greater the length and elasticity of surrounding muscle, tendons and ligaments, the greater the range of motion
- the greater the length the greater the distance before stretch reflex is initiated preventing further range of motion.
- the greater the elasticity, the greater the range of movement
110
describe and explain the effect of gender on flexibility
females are generally more flexible than males
- females have higher levels of oestrogen and relaxin, the hormones responsible for muscle and connective tissue elasticity
111
describe and explain the effect of age on flexibility
flexibility is greatest in childhood and declines with age
- age-related decline in flexibility is due to a loss of elasticity in connective tissue
112
describe the set up of goniometry
- 360 degrees protractor with 2 extending arms measures the range on motion of any joint in the body
- the head of the goniometer is placed on the axis of rotation and the arm extends along the articulating bones
113
what are the advantages of goniometry
- objective, valid and accurate measure
- any joint and any plane of movement can be measures making it sport specific
114
what are the disadvantages of goniometry
- can be difficult to locate the axis of rotation
- to get an accurate measure training is required
115
describe the set up of the sit and reach test
- box is placed against a wall and participant removes shoes
- they sit with legs straight and feet flat against the box
- reach as far forward along the box as possible and hold for 2 secs
- best of 3 attempts is recorded
116
what are the advantages of the sit and reach test
- easy to administer
- cheap and accessible equipment
- standardised data for comparison
117
what are the disadvantages of the sit and reach test
- test only measure flexibility in lower back and hamstrings
- not joint of movement specific
- participant must be warmed up, move slowly and hold position for 2 secs for valid result
118
define maintenance stretching
performed as part of a warm up to maintain the current range of motion about a joint
119
define developmental stretching
stretching sessions designed to improve the range of motion about a joint
120
describe the features of isometric stretching
- a performer isometrically contracts the muscle while holding a stretched position for 7-20 seconds resisting an opposite force
- overcomes a stretch reflex
121
what are the advantages of isometric stretching
- fast and effective way to develop flexibility
122
what are the disadvantages of isometric stretching
- risks damage to tendons and connective tissues so avoid for U16s
- should only be done once every 36 hours
123
describe ballistic stretching
- involved bouncing movements such as explosive arm swings or high leg kicks
- uses momentum to force the joint through its extremes range of motion
124
what are the advantages of ballistic stretching
- improves speed or power to follow
- better suited for more dynamic activities
125
what are the disadvantages of ballistic stretching
- limited increase in muscle length
- greater risk of injury due to momentum
- creates muscle tension
126
describe proprioceptive neuromuscular facilitation stretching
- aims to desensitise stretch reflex and increase the range of motion about a joint
- Static- with assistance from a partner a limb is moved just past the point of resistance and held
- Contract - the agonist muscle isometrically contracts against a resistance for 6-10 seconds
- Relax - the muscle relaxes and the limb can be moved further into the stretch position
- muscle spindles detect stretch and relay information to the brain
127
what are the advantages of PNF stretching
- quick flexibility gains
- aids muscle relaxation
- better flexibility gains than other methods
128
what are the disadvantages of PNF stretching
- requires a partner
- complex and time consuming technique
- greater risk and discomfort
129
describe dynamic stretching
- involves taking a joint through its full range of motion with control over the entry and exit of the stretch
130
what are the advantages of dynamic stretching
- does not go to extreme point of motion
- less risk of injury
131
describe and explain the overall physiological adaptions of muscles and connective tissues as a result of flexibility training
increased range of motion about a joint
- increased distance and efficiency for muscles to create force at speed
- decreased risk of injury during dynamic movements
improved posture and alignment
132
describe and explain the functional effect of increased resting length on muscles and connective tissues as a result of flexibility training
increased range of motion about a joint
- muscle spindles adapt to the increased length, reducing the stretch reflex stimulus
133
describe and explain the functional effect of increased elasticity on muscles and connective tissues as a result of flexibility training
increased potential for static and dynamic flexibility
- decreased inhibition from the antagonist
- increased stretch of the antagonist
134
define periodisation
the organised division of training into blocks each with a goal and time frame
135
what is the aim of periodisation
- a performer reaches their physiological peak at the correct time
- avoid injury and burnout
136
what are the 3 cycles of periodisation
macrocycle, mesocycle, microcycle
137
describe a macrocycle
- a long term training plan over a 1 year period designed to achieve a long term goal and can be broken down into several mesocycles
138
describe a mesocycle
mid-term training plan over 1-4 months to achieve a maintenance goal and can be broken down into several microcycles
139
describe a microcycle
short-term training plan over 1-3 weeks to achieve a short-term goal
140
describe the preparatory phase 1 (off season phase)
- 6-12 weeks before competition season
- consists of general conditioning to set a bas for pre-season
- consists of aerobic training, mobility training, and strength and conditioning
141
describe the preparatory phase 2 (pre-season)
- progressive overload and focus and intensity of training increases
- sport-specific fitness is central
- as competition looms training volume will reduce and competition-specific training will take over
142
describe the competitive phase 3
- training load reduces with periods of lower intensity and adequate rest days to maintain fitness while remaining injury free
- strategies and game-play will be the focus
143
describe the competitive phase 4
- to achieve peak performance tapering takes place
- tapering = 2-3 weeks prior performance training load is gradually reduced and relief is increased to ensure performer is fully recovered with max fuel stores
144
what are the positive of tapering
- optimise performance
- maximises energy stores
- increase RBC
- increase buffering capacity
- increase FOG fibre recovery
- improved sleep
145
what are the negatives of tapering
- performer feels lethargic
- misses endorphins
- struggles to cope with reduced intensity
146
describe the transition phase
- rest and recuperation
- low intensity aerobic work whilst receiving treatment for injuries
- as preparatory phase approaches training load will increase gradually
147
define double periodisation
when a performer has to peak more than once in a year
148
what are the principles of training
S- specificity (training designed for performer)
P- progressive overload ( body must work harder than normal and will gradually increase) FITT
M- moderation ( appropriate balance for gradual gains)
V- variance (prevent boredom and maintain motivation)
R- reversibility ( period of inactivity can lead to progress being lost)
149
what is atheroslerosis
- fatty plaque development in arteriole walls progressively narrowing the lumen and hardening the walls
- narrow lumen reduces space for blood flow and increases likelihood of clots forming
- thick walls reduce the ability of the vessel to vasoconstrict and vasodilate to regulate blood pressure
- can lead to stroke/ heart attack
150
what is coronary heart disease
- results from atherosclerosis of coronary arteries
| - reduction in blood flow and O2 supply limits cardiac muscles ability to repire and angina or heart attacks may occur
151
what is a heart attack
- a blockage in a coronary artery cutting off oxygenated blood flow to an area of cardiac muscle which causes death of cells and permanent damage
152
what is a stroke
caused by a blockage in cerebral artery cutting off blood supply to brain (ischemic stroke) or a blood vessel bursting within or on the surface of the brain (haemorrhagic stroke)
153
what are the effects of regular training on cardiovascular diseases
- reduce levels of blood lipids ( slow development of atherosclerosis)
- decrease blood viscosity and resistance to blood flow ( help prevent blood clots from forming and reduced blood pressure)
- decrease body fat ( reduce strain on the heart)
- reduce risk of stroke by 27% by lowering blood pressure and maintaining a healthy weight
154
what is chronic obstructive pulmonary disease
- umbrella term for several conditions of the lugs where airways become inflamed and narrow
- over time inflammation lead to thickening of bronchiole walls, increased mucus production
- includes severe asthma, chronic bronchitis and emphysema
155
what is asthma
- constriction of bronchial airways and inflammation of mucous membranes which restrict airways
- symptoms include shortness of breath, wheezing, coughing
156
how can asthma attacks be induced
- when air is cold and dry
| - in presence of irritants such as fumes, pollutants, dust, pollen
157
how does regular training effect respiratory diseases
- increase respiratory muscle strength (decreases respiratory effort and alleviated symptoms of asthma)
- decreases submax and resting rate of breathing ( reduces onset of fatigue)
- maintain full use of lung tissue elasticity (decrease risk of infection associated with COPD)
- increase airflow and alleviate breathlessness ( reducing necessity for medication and enhancing quality of life)
