1.2b Physiology

Question 1

define strength

Answer 1

the ability to exert a large amount of force in a single maximuim effort

Question 2

what are the different types of strengths

Answer 2

1. Dynamic - ability to produce high levels of force in repetitive movements (rowing)
2. static - when the muscle stays the same length, used to stabilise the body (crucific position in gymnastics)
3. explosive/elastic - a burst of maximum effort is required (kick a ball)
4. maximum - greatest possible force in a single maximum contraction ( 1 rep max test)
5. strength endurance - the ability of a muscle to sustain repeated contractions over a period of time

Question 3

factors affecting strength

Answer 3

1. muscle fibre type - greater number of FG and FOG greater the strength, large motor units recruit more fast twitch fibre with each contraction
2. cross sectional area - greater cross sectional area greater the strength, more force per square cm the stronger force produced
3. age - strenght development peaks around 20-30 years old then decreases with age, due to decreased efficiency in the neruomuscular system and testosterone account
4. gender - males generally have higher strength due to higher testosterone

Question 4

what is the grip strength dynamometer and its pros and cons

Answer 4

measures the strength of the performer hand grip strength in one action

• pros - simple and easy to administer, cheap to administer
• cons - only muscles in forearm used, test is not sport specific

Question 5

what is the one rep maximum test and its pros and cons

Answer 5

this test measures the maximum strength of various muscle groups
protocols :

• perform one repitition of stated weight and highest possible weight
• increase weight until 1 rep possible
• weight should be recorded

• pros - easy procedure to follow, equipment is accessible
• cons - good technique is essential, potential for injury

Question 6

what is the press up/ sit up test and whats its pros and cons

Answer 6

measures strength endurance where the individual continuously performs press ups or sit ups
protocol :

• performance as many reps as possible until exhaustion
• level of fitness depends on number of reps completed

• pros - simple and cheap, large groups complete test at any one time
• cons - good technique needed, not sport specific

Question 7

what is the vertical jump test and whats its pros and cons

Answer 7

performer must use power in the legs to generate height
protocol :

• performer reach highest point without going on tiptoes and marked
• jump vertically and touch highest part on the wall
• score is difference between teo measurements

• pros - simple and cheap, test can be administered by participant
• cons - test not isolated to one muscle group, only measure expolsive power in legs

Question 8

name 4 types of training for strength training

Answer 8

1. weight training
2. plyometrics
3. circuit training
4. interval training

Question 9

what is weight training

Answer 9

form of training that uses progressive resistance against a muscle group, free weights can help to isolate the muscle and build strength and help posture and alignment

Question 10

what is plyometric training

Answer 10

involves a series of explosive exercise performed at speed ( hopping, skipping, bounding)

used by long jumpers, 100m sprinter

• plyometrics cause the muscle to lengthen (eccentric) before a maximal muscle shortening (concentric)
• initiates a protective mechanism called a stretch reflex
• strength gains usually takes 8-10 weeks

Question 11

what is circuit training

Answer 11

series of exercise stations completed one after another working multiple muscle groups, mainly associated with improving strength endurance and easily adaptable

Question 12

what is interval training

Answer 12

involves period of work involved by periods of rest

Question 13

what is aerobic capacity

Answer 13

the ability of the body to inspire, transport and utilise oxygen to perform for a sustained period of time

key component of aerobic capacity is VO2 max

Question 14

what is VO2 max

Answer 14

the maximum volume of oxygen that can be taken in and used by the muscles per minute during exhaustive exercise

• expectation elite athletes train at 80-85% of their VO2 max
• measured in ml/kg/min

Question 15

what does VO2 max depend upon

Answer 15

1. How effectively an individual can inspire and expire
2. How effective the transportation of the oxygen is from the lungs to where it is needed
3. How well that oxygen is used

Question 16

what are the factors affecting VO2 max

Answer 16

1. Training
2. Physiological make-up/ body compisition
3. Gender
4. Age

Question 17

how does training affect VO2 max

Answer 17

can be improved by up to 10-20% following a period of aerobic training (continous, fartlek, interval)

aerobic training will cause long term body adaptations like increased respiratory efficiency, levels of haemolglobin and myoglobin

Question 18

how does body composition affect VO2 max

Answer 18

VO2 max decrease as body fat percenatge increases

• larger lung capacity and stronger left ventricle enables bigger inspiration and increased cardiac output and stroke volume respectively
• capillarisation will increase surface area available for gaseous exchange

Question 19

how does gender affect VO2 max

Answer 19

male endurance athlete usually have a better VO2 max of around 10ml/kg/min, this is due to an average female is smaller

females have a:

• smaller left ventricle so lower stroke volume
• lower maximum cardiac output
• lower blood volume, so lower haemoglobin levels
• lower tidal and ventilatory volumes

Question 20

how does age affect VO2 max

Answer 20

as we get older our VO2 max declines as our body system becomes less efficient

• max HR drops around 5-7 beats per decade
• increase in peripheral resistance results in a decrease of maximal stroke volume
• blood pressure increases both at rest and during exercise
• less air exchnaged in lungs due to decline in vital capacity and increase in residual air

Question 21

name all the methods of evaluating VO2 max

Answer 21

1. direct gas analysis
2. multistage fitness test
3. queens college step up
4. cooper test

Question 22

what is the VO2 max direct gas analysis test and its pros and cons

Answer 22

• accurate method carried out in laboratory conditions. Athlete runs on treadmill, to point of exhaustion. the air that is expired is collected in a douglas bag
• concentration of oxygen in the expired air is then comapred with the percentage of oxygen that is in atmospheric air to see how much oxygen has been used

• pros - direct measurement of using valid and reliable data, can control variables
• cons - requires access to specialsit and expensive equipment, require athlete to work to exhaustion

Question 23

what is the VO2 max multistage fitness test and its pros and cons

Answer 23

athlete perform a 20m progressive shuttle run in time with a bleep, to point of exhaustion. The level reached depends on the number of shuttle runs completed and VO2 max is ascertained from a standards table

• pros - measure large groups, simple and cheap to administer
• cons - not sport specific, limited by athletes motivation

Question 24

what is the VO2 max queens college step test and whats its pros and cons

Answer 24

• involves athlete stepping up and down rythmically on a box for 3 minutes.
• box height of 41.3cm
• The recovery rate is then measured 15 seconds after exercise and used to predict VO2 max

• pros - simple and cheap, sub-maximal test
• cons - not sport specific, short athletes may have disadvantage

Question 25

what is the VO2 max cooper test and whats its pros and cons

Answer 25

requires the athlete to run as far as they can in 12 minutes and the distance covered is recorded and compared to a table. Performer runs to exhaustion ## Footnote * **pros** - simple and cheap, large groups catered * **cons** - not sport specific, predicitve measurement only

Question 26

what are the different types of training methods for aerobic capacity

Answer 26

1. **continuous** - steady regular pace at a moderate intensity (60-80% of max HR) which should last at least 30 minutes 2. **HIIT** - repeated bouts of high intensity followed by varied recovery times, short and intense workout will improve aerobic capacity (80-95% of max HR)

Question 27

what is the Karvonen principle and formula

Answer 27

a way to accurately calculate training heart rate as it takes into account performer age and resting HR ## Footnote training HR = resting HR + % (Max HR - resting HR)

Question 28

define dynamic flexibility

Answer 28

involves range of motion around a joint with speed of movement | javelin throw

Question 29

what are the factors affecting flexiblity

Answer 29

* **type of joint** - ball and socket have greatest range of motion * **length of surrounding connective tissue** - greater the length around msucle, tendons and ligament = greater range of motion * **age** - the younger the more flexible as greater connective tissue elasticity * **gender** - women on average are more flexible

Question 30

what is the sit and reach flexibility test and its pros and cons

Answer 30

measures the range of movement at the hips/torso *protocol* : * legs straight with feet touching box * push marker as far back as possible without bending knees * must be held for 2 seconds ## Footnote * **pros** - simple and easy to do, cheap to set up * **cons** - test is not sport specific, must be warmed up or can be dangerous

Question 31

what is the goniometry flexibility test and whats its pros and cons

Answer 31

used to measure the range of motion of various joints around the body *protocol* : * centre of ginometer on joint * arms of ginometer along articulating bones * angle measured from fully flexed to fully extended ## Footnote * pros - simple and easy, accurate * cons - difficult to place accurately on some joints, training required to get accurate reading

Question 32

what are the training methods for flexibility training

Answer 32

* **static stretching** - involves lengthening a joint and surrounding ligaments and muscles to a point of resistance and holding it for 15-30 seconds * **isometric stretching** - involves contracting the muscle with no movement while holding a stretch position, creates greater stretch to already extended msucle group * **ballistic stretching** - swinging or bouncing movements to push body part even further * **proprioceptive neuromuscular facilitation (PNF)** - muscle contracted isometrically for period then relaxed and stretched again, usually going further each time. aim is to decrease stretch reflex to increase ROM * **dynamic stretching** - take joint through full range of movement under full control

Question 33

what are the two types of static stretching

Answer 33

* **Active** - performer moves joint into a position without an external force * **Passive** - stretch occurs with help of external force such as partner, wall or gravity

Question 34

define periodisation

Answer 34

**dividing the year into periods when specific training occurs**. The aim is to ensure the performer is in peak condition at the right point in the season, avoid injury/burnout and provide realistic goals

Question 35

what are the 3 cycles in periodisation

Answer 35

* **Macrocycle** - the big period, involves a long term performance goal (length of footballer season) * **Mesocycle** - short term goal within macrocycle, may last 2-8 weeks, have components of fitness as focus * **Microcycle** - description of 1 week training that is repeated throughout mesocycle

Question 36

what are the 3 main phases in periodisation

Answer 36

**1. Preparation phase** - often referred as preseason. Phase 1 = *genral conditioning training* (low intesnity). Phase 2 = *competition specific training*, increased intensity and intro of technqiue/tactical work **2. Competition phase** - aim is to optimise competition performance, fitness and condition maintained. Phase 3 = (6-8 weeks) competition period were *reduction in volume of training and increase in competition specific training*. Phase 4 = (3-4 weeks) end of training year when all major events take place, *training is tapered so lower volume to peak athletes* **3. transition phase** - *final phase of year involves recovery*, allow athlete to recharge mentally and physcially and ensure injry free start to season

Question 37

what are the 4 main cardiovacular system diseases

Answer 37

* **CHD** - reduction of blood flow through the **cornonary artery** due to a build up of fatty deposits * **heart attack** - piece of fatty plaque can break away from artery walls and **completely blocking the cornonary artery** which results in cutting off the oxygen supply to areas of the cardiac muscle * **stroke** - blockage in **celebral artery** cutting off blood supply to brain or through blood vessel bursting on the brain * **Atherosclerosis** - build up of fatty deposits form on artery walls, slowly narrow lumens and reduce ability of blood flow to easily flow through vessels, therefore blood pressure builds up increasing risk of blood clot

Question 38

what will regular exercise do to the cardiovascular system

Answer 38

* reduce levels of cholosterol * improve blood flow around heart * decrease body fat * increase proportion of high density lipoprotein (HDL) to LDL * prevent hardening and loss elasticity of artery walls which slow development of atherosclerosis * decrease blood viscoity and prevent blood clots * improve efficiency of the heart and lower blood pressure

Question 39

what are the 2 respiratory diseases

Answer 39

* **asthma** - airways are constricted due to inflammation. symptoms of shortness of breathand coughing cuased by an irritant. Induced by exercise in the cold and dry air * **Chronic obstructive pulmonary disease** - term for conditions where the airways become inflammed and narrow, overtime inflammation lead to mucus production, damage to the alveoli and bronchiole walls

Question 40

what will regular exercise do to the repsiratory system

Answer 40

* **decrease frequency of breathing at rest** making everyday task easier * **increase strength of inspiratory muscles** which increase airflow and reduce chance of breathlessness * **maintain lung tissue** and elasticity properties * **increase surface area of alveoli** maximising gaseous exchange

Question 41

# exam question Describe the use of the Queen’s College step test as a method of evaluating aerobic capacity. | 4 marks

Answer 41

1. step up and down on a box rythimcally 2. box height of 41.3 cm 3. subject completes 3 minutes of stepping 4. HR recorded 5 seoncds after completion for 15 seconds 5. compare to normative table | males = 24 steps per minute pace females = 22 steps per minute pace

Question 42

# exam question Outline three effects of regular training which might reduce the risk of atherosclerosis | 3 marks

Answer 42

1. reduces cholesteral 2. decrease blood pressure / viscosity 3. reduce body fat 4. prevent harderning in arterial walls 5. increase ratio of HDLs to LDLs

Question 43

# exam question Describe proprioceptive neuromuscular facilitation (PNF) stretching | 4 mark

Answer 43

1. involves stretching and contracting the muscle being targeted 2. static (passive) strecth held at end of ROM 3. hold static stretch for 10 seconds 4. isometric contraction against a reisitance 5. hold isometric contraction for 6-10 seconds 6. reduce strecth reflex

Question 44

# exam question Compare dynamic stretching with ballistic stretching | 2 marks

Answer 44

1. both take joint through full ROM 2. dynamic is more controlled (ballistic uses momentum) 3. dynamic is more coordinated 4. dynamic is safer

Question 45

# exam question Justify why static strength and dynamic strength are important in a sports activity of your choice. Each part of your answer should include a practical example showing the use of the type of strength in your chosen sports activity | 6 mark

Answer 45

Gymanstics **Static**: * example = holding crusifix position * isometric contractions for successful performance and a higher scored * performing is extering force against resistance like the equipment and gravity **Dynamic**: * pushing off vault in gymnastics * performer needs high speed and powerful contraction for acceleration of vault * performer produces internal force to create movement

Question 46

Flexibility can be evaluated using the sit and reach test or by using a goniometer. Make two comparisons between these methods of evaluating flexibility | 2 marks

Answer 46

Goniometry Sit and Reach 1. (**Equipment**) (360°) protractor - sit and reach uses box/bench and ruler 2. (**Method**) measure joint angle/ degrees - Measures distance of reach/ cms 3. (**Where**) any joint/ planes of movement - back/hamstring/leg/hip flexibility 4. (**Assistance**) Requires assistance - Can be performed on own 5. (**Validity**) Goniometers more sport-specific/ accurate/ preferred/ require more training 6. (**Cost/time**) Both methods are cheap/quick