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Exercise Physiology

Terms in this set (32)

Fitness
Condition of being physically fit and healthy. High levels of fitness improve performance in physical activity.
Performance Related Components of Fitness
Agility, power/speed, coordination, balance & reaction time
Health Related Components of Fitness
Cardiovascular fitness, muscular strength, muscular endurance, flexibility & body composition
Fitness tests
Muscular endurance, strength, flexibility, body composition, vertical jump, speed, reaction time, agility, coordination & balance.
Muscular endurance test
Sit-ups, endurance of abdominal muscles, count number of sit ups completed in 1 minute, must be controlled, all the way up
Strength test
Grip strength, fingers, hand and forearm, squeeze dynamometer with dominant hand
Flexibility test
Sit & reach, static flexibility of the trunk, lower back and hamstrings; sit on floor with feet on bench, stretch forward with straight knees bending at trunk, hold for 3 seconds
Body composition test
Skinfold measurements, using skinfold calipers, take measurements of triceps, subscapular, abdomen by pinching, add 3 measurements
Vertical jump test
Leg power, record standing reach with arm vertical, jump high as possible and record height reached (minus standing reach)
Speed test
30m sprint
Reaction time test
Dropping ruler test, place meter ruler between index and thumb, drop unexpectedly
Agility test
Agility run, run around course in given time
Coordination test
Bouncing 2 basketballs, bouncing basketballs alternatively for as long as possible without losing control
Balance test
'Stork' stand on a beam, balance on balance beam on one leg and eyes closed for as long as possible without falling off or major jolts (balance lost)
Dynamic Stretching
Active
Muscle is moved through an increasing range of motion without stopping
Best performed during warm ups as the movement nature of stretching replicates physical activity
Example; stand upright on one leg, swing other straight leg back and forth
Proprioceptive Neuromuscular Faciliation (PNF)
Muscle is stretched near to its limit and then contracts isometric ally against an immovable resistance for 10 seconds before relaxing
Best used for rehab and to develop flexibility
Example; lie on back, partner lifts leg off ground towards torso until you feel the hamstring stretched to limit, ask partner to put shoulder underneath leg and contract forcefully against this resistance for 10 seconds, stop contracting and allow your leg to its new limit
Static stretching
Passive
Muscle is stretched to its limit and held for 15-30 seconds
Best performed during cool down to return muscle to resting length
Example; pull arm across chest for shoulder stretch
Interval training
Involves spacing high intensity periods of work with periods of rest or active recovery such as walking or stretching
Farther training
Alternative varying speeds (fast, medium, slow) or work intensities during continuous training
Continuous training
Performing sustained activity such as running, swimming or cycling
Mesomorph
Large amount of muscle mass which allows greater amounts of force to be applied to objects
Sprinting
Ectomorph
Long bones providing more reach and allowing greater amounts of speed to be applied
Long distance
Endomorph
Greater amounts of body fat providing more stability in contact sport, lower centre of gravity
Sumo wrestling
Physiological responses to exercise
Skeletal muscles begin contracting at high intensity, excess heat is produced causing redness of the skin and sweating as the body redirects blood towards the skin
Cardiovascular responses to exercise
There is a direct relationship between cardiac output and exercise
As exercise increases, heart rate and stroke volume increases
During exercise, larger quantities of oxygen are used by working muscles. In response, the cardiovascular system works harder by increasing heart rate and stroke volume to deliver more oxygenated blood to working muscles.
Respiratory responses to exercise
As the exercise intensity increases, the body's ventilation increases to increase oxygen absorption and remove carbon dioxide
Working muscles produce more CO2 as a biproduct of exercise, causing increased ventilation, and respiratory muscles breathe deeper and faster. Increased alveolar ventilation enables greater concentrations of oxygen to diffuse across the alveolar wall and into the red blood cells to be transported to working muscles.
Acute responses for different types of exercise
Exercise which uses greater muscle mass, such as bench sit ups, will produce a larger response, as the body has an increased demand for oxygen supply and a greater accumulation of waste products as a result of greater amounts of muscle contraction.
An isometric contraction, such as the wall sit, may give a large response because the muscles cannot contract and relax, restricting supply of fresh oxygenated blood and increasing lactic acid build up, causing body systems to work harder to supply oxygen.
VO2max
The maximum amount of oxygen that an individual can consume
Determined by the cardio-vascular system's ability to pump oxygenated blood to working muscles and the muscles' ability to extract oxygen out of red blood cells and into muscle tissue
A-vO2 difference
is the difference in the oxygen content of the blood between the arterial blood and the venous blood.
It is an indication of how much oxygen is removed from the blood in capillaries as the blood circulates in the body.
Long-term adaptations as a result of cardio-respiratory training- Cardio-vascular
Heart gets larger
Resting heart rate gets lower
Heart returns to normal (EPOC) faster
Cardiac output increases during maximal exercise
Blood volume and haemoglobin increases allowing more oxygen to be carried
Blood pressure decreases as a result of regular exercise
Sub-maximal exercise heart rate gets lower as a result of training
Long term adaptations as a result of cardio-respiratory training- Respiratory
There are a greater number of capillaries surrounding the alveoli
The lungs can ventilate a gayer volume of air
Increased gas exchange in alveoli allowing more oxygen to diffuse into capillaries
Decreased respiratory rate at rest through improved efficiency of ventilation muscles
Long term adaptations as a result of cardio-respiratory training- Muscular
Muscles have a higher aerobic enzymes
The muscles get more blood vessels
Muscles can extract more oxygen from the blood
Increased recruitment of motor units
Strength training increases muscle elasticity and neutral responsiveness
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