Unit 3 Flashcards
Factors affecting VO2 Max
Age -> Lost elasticity in heart and blood vessels reducing ability to transport oxygen.
Gender -> Females have smaller lung volume reducing ability to inspire oxygen.
Training -> Adaptations such as increased muscle strength occur increasing ability to transport oxygen.
Aerobic capacity / VO2 Max
Aerobic Capacity -> ability to INSPIRE, TRANSPORT and UTILISE oxygen to perform at sustained periods of aerobic activity.
VO2 Max -> maximum volume of oxygen INSPIRED, TRANSPORTED and UTILISED per minute during exhaustive exercise.
Methods of evaluating flexibility
Goniometry -> 360 protractor is placed on axis of rotation to measure range of movement.
✔️Can measure any joint
✖️Training is required
Sit and reach test -> Sit against box placed against a wall with straight legs. Reach as far as possible.
✔️Easy to administer
✖️Only measured flexibility in lower back/hamstrings
Flexibility adaptations
Increased testing length - muscle spindles increase in length, reducing stretch reflex stimulus.
Increased elasticity - reduced chance of tearing/injuries.
Types of flexibility
Dynamic: range of movement at a joint with reference to speed of movement.
Static: range of movement at a joint without reference to speed of movement. -> Active: performer voluntarily contracts the agonist to move the antagonist past the point of resistance. -> Passive: use of a partner or aid to move a joint past the point of resistance.
Effect of training on respiratory illnesses
Decreases resting breathing rate -> reduced onset of fatigue.
Increased surface area of alveoli -> maximises efficiency of gaseous exchange.
Increased respiratory muscle strength -> decreased effort.
Respiratory diseases
Chronic obstructive pulmonary disease: Umbrella term for several conditions of lungs where airways become inflamed and narrow.
- > Chest infections
- > Persistent coughing
Asthma: Drying of the airways and the presence of an allergen.
- > Shortness of breath
- > Wheezing/Coughing
Effect of training on coronary heart disease
Cardiac hypertrophy -> lower blood pressure.
Reduced blood viscosity -> prevents blood clots.
Decreases body fat -> reduces strain on heart.
Atherosclerosis
Fatty deposits form hard plaque in arterial wall, this narrows the lumen increasing the risk of blood clots.
Heart attack
Atherosclerosis in the coronary artery cuts off oxygenated blood flow to an area of cardiac muscle.
Stroke
Atherosclerosis in the cerebral artery cuts off blood flow to the brain.
or
Blood vessel bursts in/on the surface of the brain.
Factors affecting strength
Cross-sectional size of muscle -> the greater the area the greater the force of contraction.
Fibre type -> the greater the % of Type 2 fibres the greater the strength of contraction as fast twitch fibres have large motor neurones with high force of contractions.
Gender -> males have more testosterone
Tapering
Maintaining intensity but decreasing volume of sessions by 1/3 to prepare for competition.
✔️Improved sleep duration -> increases alertness.
✔️Increased RBC count -> improving oxygen delivery, delaying fatigue.
✔️Increased buffering capacity -> less lactic acid, delaying fatigue.
Phases of training
Preparatory: Stage 1
Off season -> build general fitness.
Preparatory: Stage 2
Pre season -> increased intensity and more specific.
Competitive Stage
Maintain level of fitness and include tapering.
Transition stage
Recovery/rest Stage including low intensity activity.
Periodisation
The organisation of training into blocks
Microcycle
- Short term training plan (1-3 weeks)
- To achieve a short term goal
Mesocycle
- Mid term training plan (4-16 weeks)
- To achieve a mid term goal
Macrocycle
- Long term training plan (1 year)
- To achieve a long term goal
Adaptations of strength training
Muscle hypertrophy -> increased force of contraction.
Increased buffering capacity -> increased tolerance to lactic acid, delaying OBLA.
Decreases inhibition of stretch reflex -> increased force of contraction from agonist.
Energy expenditure
Energy expenditure = Basal metabolic rate + Thermic effect of food + Physical activity expenditure
Basal metabolic rate
Energy required for normal bodily functions at rest.
Effected by height/weight/gender/age
Thermic effect of food
Energy required to eat, digest and absorb food
Physical activity expenditure
Number of calories required to perform daily tasks
Estimated using MET values
Types of strength
Strength endurance --- Maximum strength Explosive strength --- Static strength Dynamic strength
Strength endurance
Ability to sustain repeated muscular contractions over a period of time, withstanding fatigue
Maximum strength
Explosive strength
Maximum strength -> ability to perform a maximal force in a single contraction.
Explosive strength -> ability to perform a maximal force in a series of contractions.
Static strength
Dynamic strength
Static strength -> where force is applied against a resistance without any movement occurring.
Dynamic strength -> where force is applied against a resistance and the muscle changes length.
