Question Set 2

Question 1

What is Tidal Volume?

Answer 1

“The amount of air inhaled or exhaled in a single

breath”

Question 2

What is Vital Capacity?

Answer 2

The amount of air expelled after taking the deepest possible breath

Question 3

What effect does exercise have on Tidal Volume?

Answer 3

It increases

Question 4

What components make up the Respiratory System?

Answer 4

Lungs 
Bronchi 
Bronchioles 
Alveoli 
Diaphram

Question 5

What are the two energy systems used?

Answer 5

Aerobic

Anaerobic

Question 6

What is aerobic Respiration?

Answer 6

The process of releasing energy from glucose using oxygen

Question 7

What is anaerobic Respiration?

Answer 7

The process of releasing energy from glucose

without oxygen

Question 8

What is Oxygen Debt?

Answer 8

When you have a short intense burst of exercise such as sprinting you generate energy for this anaerobically or without oxygen. When you stop exercising you are still breathing heavily. This is your body taking in extra oxygen to ‘repay’ the debt.

Question 9

What are the short term effects of exercise on

the Muscular system?

Answer 9

Lactate accumulation

Muscle fatigue

Question 10

What are the short term effects of exercise on the cardiovascular system?

Answer 10

Heart rate increases Stroke volume increases Cardiac output increases

Question 11

What are the short term effects of exercise on the respiratory system?

Answer 11

Depth of breathing increases

Tidal volume increases

Question 12

What are the three classes of Levers

Answer 12

First Class
Second Class
Third Class

Question 13

What makes up a lever?

Answer 13

Load
Effort
Fulcrum

Question 14

What is in the middle of a First class lever?

Answer 14

Fulcrum

Question 15

What is in the middle of a Second class lever?

Answer 15

Load

Question 16

What is in the middle of a Third class lever?

Answer 16

Effort

Question 17

Describe the Mechanical Advantage of a first class lever?

Answer 17

Allows you to apply a small effort to move a large load with a large range of movement

Question 18

Describe the Mechanical Advantage of a Second
class lever?

Answer 18

Allows you to apply small effort to move a large

load with a small range of movement

Question 19

Describe the Mechanical Advantage of a Third
class lever?

Answer 19

There is a large range of movement so you can

only move a small load

Question 20

Explain the relationship between Health, Fitness

and Exercise?

Answer 20

Exercise can increase health and fitness as there
is less chance of developing coronary heart disease and exercise increases cardiovascular fitness. However too much exercise and not enough rest can cause overuse injuries.

Question 21

What is the definition of Fitness?

Answer 21

The ability to meet the demands of the

environment

Question 22

Define the term Health

Answer 22

Health is a state of complete emotional, physical

and social well-being, and not merely the absence of disease and infirmity

Question 23

Define the term Exercise

Answer 23

Form of physical activity done to maintain or

improve health and/or fitness; it is not competitive sport

Question 24

What are the different components of fitness?

Answer 24

Cardiovascular Fitness
Strength
Muscular Endurance
Flexibility
Body Composition
Agility
Balance 
Coordination 
Power 
Reaction Time 
Speed

Question 25

Why do we fitness test?

Answer 25

Identify current fitness levels Identify strengths Identify weaknesses Identify starting level of fitness

Question 26

What test measure Cardiovascular endurance?

Answer 26

Harvard step test Multi stage fitness test 12 minute Cooper run

Question 27

What test measures Strength?

Answer 27

Grip Dynamometer

Question 28

What test measures Speed?

Answer 28

30m Sprint test

Question 29

What test measures Power?

Answer 29

Vertical Jump Test

Question 30

What test measures Flexibility?

Answer 30

Sit and Reach Test

Question 31

What test measures Agility?

Answer 31

Illinois Agility Test

Question 32

What are the principles of training?

Answer 32

``` Individual needs Specificity Progressive overload - FITT Overtraining Reversibility Tedium ```

Question 33

Describe overtraining

Answer 33

Gradually increasing the amount of work so | fitness improves safely

Question 34

State 4 ways to progressively overload?

Answer 34

Frequency Intensity Time | Type

Question 35

What does the Karvonen calculate?

Answer 35

Training zones using heart rate

Question 36

How do you calculate Maximum heart rate?

Answer 36

220-age

Question 37

How do you calculate aerobic training zone?

Answer 37

Lower threshold = max heart rate x 0.6 (60%) Upper threshold = max heart rate x 0.8 (80%)

Question 38

What happens as we get older to target zones?

Answer 38

Our maximum heart rate decreases which means | our target zones will get lower

Question 39

What 3 factors must be considered when planning a training programme?

Answer 39

Fitness / Sport requirements Facilities Current level of fitness

Question 40

Explain Continuous training

Answer 40

Low to moderate intensity exercise which last for a long duration without breaks

Question 41

Explain Fartlek training

Answer 41

Changing speed / pace over different distances and terrains

Question 42

Explain Circuit training

Answer 42

Working different muscle groups at stations for a | set number of repetitions or time, often with a recovery period.

Question 43

Explain Interval training

Answer 43

Periods of work, often high intensity, alternated with periods of rest and then repeated

Question 44

Explain plyometric training

Answer 44

Involves jumping from one level to another | where the muscle gets longer when you land and then quickly gets shorter and provides power to make the next jump

Question 45

Explain Weight / Resistance training

Answer 45

Uses skeletal muscle to contract and overcome | resistance

Question 46

What fitness classes might you do as a method of training?

Answer 46

Aerobics Body Pump Spinning Yoga Pilates Body Pump

Question 47

What are the long term effects and (benefits) of aerobic and anaerobic training on the Cardio- respiratory systems?

Answer 47

1. Increased heart size and strength (increased o2 delivery due to larger heart chambers and more blood pumped per beat) 2. Increased capillarisation and alveoli ( increased o2 delivery due to a larger surface area for gaseous exchange) 3. Increased stroke volume (more blood can be pumped per beat due to increase in heart size and strength) 4. Decreased resting heart rate (heart is more efficient due to an increase in size and strength) 5. Faster recovery rate (heart is more efficient due to size and strength) 6. Increased number of red blood cells (increased o2 delivery due to more haemoglobin carrying extra o2) 7. Drop in resting blood cells (muscular wall of veins and arteries are more elastic, so less likely to suffer from a stroke) 8. Increased lung and vital capacity (lungs are more efficient, so are better at delivering oxygen and removing waste products) 9. Increased strength of diaphragm and external intercostal muscles (the breathing muscles are stronger which means they can contract with more force to inhale and exhale more air)

Question 48

What are the long term effects and (benefits) of aerobic and anaerobic training on the Musculo- Skeletal systems?

Answer 48

Increased strength of ligaments and tendons (reduces the risk of injury like a sprain or strain) Increased strength and size of muscle – hypertrophy (the body is stronger. So a javelin thrower is able to throw the javelin further) Increased bone density (this reduces the risk of injury like a fracture)