Exercise Physiology - Mrs N Benedict

Exercise Physiology - Mrs N Benedict

Exercise Physiology Flash Revise Cards ATP/PC (alactic) system 1. Which enzyme is responsible for the breakdown of phosphocreatine (creatine phosphate)? Creatine kinase 2. What term describes the process of linked chemical reactions? Coupled reaction 3. The ATP/PC energy system is used in activities of high intensity and relatively short duration, True or false? True; this is due to the relative ease with which the energy stored within phosphocreatine can be accessed 4. State the equations that summarise the ATP/PC system. (Hint: three separate equations are needed.) ATP ADP + Pi + energy PC P + C + energy energy + ADP + Pi ATP top tip Some athletes seek to improve the efficiency of their ATP/PC system through creatine supplementation. The ingestion of creatine monohydrate aims to boost muscular stores of phosphocreatine and extend the duration of this system, but the jury is still out as to the overall effectiveness of this ergogenic aid

Lactic acid system 1. of ATP) - hence the net gain of two molecules of ATP Name the intermediary substance derived from glycogen in the process of forming pyruvic acid Glucose-6-phosphate 2. What does PFK stand for? Phosphofructokinase (an enzyme used to initiate glycolysis in the lactic acid pathway) 3. There is a net gain of two molecules of ATP in the lactic acid system. True or false? True 4. The enzyme responsible for converting pyruvic acid into lactic acid is l . . . . . d . . . . . . Lactate dehydrogenase top tip The lactic acid system actually provides sufficient energy to re-synthesise three molecules of ATP but the process of glycolysis itself requires energy (one molecule Aerobic system 1. How much ATP can be re-synthesised as a result of the aerobic energy system? 36 molecules (34 via electron transport system and 2 via Krebs cycle)

2. Name the specialised structures within which the aerobic process takes place Mitochondria 3. Precisely where do (a) the Krebs cycle and (b) the electron transport system occur? (a) The matrix of the mitochondria (b) The cristae of the mitochondria 4. Complete the equation: C6H12O6 + 62 energy (ATP) + . . . . . . + . . . . . . 6CO2 + 6H20 top tip Mitochondria are central to the efficiency of the aerobic system. They can be viewed as factories that produce the end product of energy using the raw materials of glycogen, fatty acids and oxygen. Like all other factories, mitochondria can benefit from 'economies of scale'. Through endurance training, the mitochondria of the athlete increase in both size and number and become much more efficient, increasing total energy output and ATP re-synthesis. Mitochondria 1. With which energy system do we most associate mitochondria? Aerobic system 2. The m . . . . . . . is the part of the mitochondria where the Krebs

cycle takes place Matrix 3. Mitochondrial density is greatest in type 2 muscle fibres. True or false? False - it is greatest in slow-twitch fibres (type 1) 4. A period of endurance-based training can stimulate divisions within existing mitochondria and increase the total number of mitochondria within muscles. True or false? True - some studies have shown mitochondrial density to increase by 100% and each mitochondrion to increase in size by up to 40% top tip The highest concentration of mitochondria can be found in cardiac tissue. Consequently, cardiac muscle has a very high capacity for aerobic respiration and can extract up to 80% of oxygen from the blood when at rest. (Remember that resting skeletal muscle extracts as little as 25% oxygen from the blood) Energy system 1 1. With which energy system would you associate the electron transport system? Aerobic 2. Which of the following would get energy solely from splitting ATP: 50 m swimmer; 1000 m sprint cyclist; shot-putter; archer? Shot-putter - there is sufficient ATP in the body for about 3 seconds of

maximal exercise; a shot-put lasts for approximately 3 seconds and therefore will not require any phosphocreatine 3. When glycogen is completely downgraded, sufficient energy is released to re-synthesise 38 molecules of ATP. True or false? True - two via the lactic acid system and 36 via the aerobic system 4. Name the predominant food fuels used during a triathlon Fatty acids and glycogen - the longer the duration of the activity, the more we rely on stores of fat as fuel top tip To determine the energy system in operation, you must first consider the intensity and duration of the activity concerned. The higher the intensity, the more we rely on anaerobic systems. Longer-duration activities assume lower intensity and therefore rely on the aerobic energy system Energy system 2 1. A . . . . . .g . . . . . is an alternative term for the lactic acid pathway Anaerobic glycolysis 2. What term is given to the point at which one energy system becomes exhausted and another becomes more dominant? Threshold. e.g. the ATP/PC-Iactic acid threshold occurs between 8 and 10 seconds 3. Which enzyme is responsible for the breakdown of adenosine triphosphate (ATP)? ATPase 4. Which of the following will not use the lactic acid system: gymnast

doing a floor routine; squash player during a rally; basketball player during a full court press; spin bowler in cricket? Spin bowler - all the other activities are of higher intensity and longer duration top tip Training can improve the relative efficiency of each energy system. However, it is essential that all training is tailor-made to meet the requirements of the activity (specificity). For example, a sprinter will improve the efficiency of the ATP/PC system by performing sprint interval training, while the aerobic system of an endurance athlete will be enhanced through continuous training Energy continuum 1. At what point during exercise does the ATP/PC-lactic acid threshold occur? Between 8 and 10 seconds 2. Which energy system is used predominantly during a 200m swim? Lactic acid system 3. We tend to use the aerobic energy system as the intensity of exercise increases. True or false? False - the higher the intensity, the more we rely upon anaerobic means of energy production (Le. the ATP/PC and lactic acid systems) 4. With which system is steady state exercise most associated?

Aerobic system top tip When designing a training regime, a coach must first determine the relative proportions of each energy system in operation during the activity. For example, during a 400m run these are: 15% ATP/PC, 65% lactic acid, 20% aerobic. Only then can he/she plan appropriate schedules that stress the relevant energy systems and will hopefully lead to physiological adaptations that improve performance Food fuel 1. What are the three main energy-providing nutrients? Carbohydrates (glycogen); fats (fatty acids); proteins (amino acids) 2. Glycogen depletion is greatest during high-intensity exercise. True or false? True 3. The process that converts fatty acids into acetyl coA is known as b . . . . .o . . . . . . Beta oxidation 4. The amount of energy gained from 1g of glycogen and 1g of fat isthe same. True or false? False - 1g of fat can generate 2.25 times as much energy as a similar amount of glycogen, but it requires substantially more oxygen to release the energy stored within it top tip Duration and intensity of exercise play a significant role in the type of food fuel we use. Fats are the primary fuel source during lowintensity exercise due to the recruitment of slow-twitch muscle

fibres, which possess more fat-metabolising enzymes (lipases). However, the complete oxidation of fat is dependent on the breakdown of glycogen - 'fats only burn in the flame of carbohydrate'. Higher-intensity exercise (above 60% of VO2max) relies more heavily on carbohydrates 0 Glycogen 1. Approximately how much of the daily caloric intake should be carbohydrate, to ensure normal muscle glycogen levels? At least 50%, although endurance athletes may need a higher proportion, perhaps in the region of 55-65% of caloric intake 2. Slow-twitch fibres (type I) rely solely on glycogen as an energy source. True or false? False - slow-twitch fibres will also metabolise fatty acids 3. Where in the body is glycogen stored? In the muscles and liver 4. H . . . . . t . . . . . w . . . . . is attributed to muscle glycogen depletion during endurance events Hitting the wall top tip The total store of glycogen in the body is about 375g, of which 250g are stored as muscle glycogen, 110g are stored in

the liver and 15g are found in blood plasma as blood glucose. This should fuel exercise at low intensity for approximately 90 minutes 1 Glycogen loading 1. Which of the following athletes is least likely to benefit from glycogen loading: triathlete; rower; marathon runner; touring cyclist? Rower - rowing events last around 5 minutes, so body should have sufficient glycogen stores without need for carbo-loading 2. A glycogen-loading regime can cause muscle stiffness, fatigue and tiredness. True or false? True 3. The use of glycogen loading or dietary manipulation to help improve performance is known as n . . . . . . e . . . . . . . .a . . . . . Nutritional ergogenic aid 4. Give a brief outline of a glycogen-loading regime Day 1, exhaustive exercise; days 2, 3,4, limited carbohydrate intake; days 5, 6, 7, carbohydrate-rich diet and reduced training intensity; day 8, competition top tip Recent research suggests that the initial depletion phase of

glycogen loading may not be necessary. Instead, athletes should reduce the intensity of training 7 days before the competition while maintaining a mixed diet containing 55-60% carbohydrates. Three days prior to the competition, training is more or less stopped and a carbohydrate-rich diet consumed 2 Fatigue 1. Which of the following does not contribute to muscle fatigue: hydrogen ion accumulation; decreased availability of calcium; glycogen depletion; fat metabolism? Fat metabolism 2. With reference to muscle fatigue, what does DOMS stand for? Delayed onset of muscle soreness 3. Type 2b muscle fibres are more easily exhausted than type 2a. True or false? True - these are pure fast-twitch fibres (FTG); type 2a fibres pick up some characteristics of slow twitch fibres and thus can delay fatigue 4. With reference to marathon running, explain what is meant by hitting the wall Feelings linked with muscle glycogen depletion, often in endurance events - fatty acids can only be used in conjunction with glycogen;

once glycogen is completely depleted, the body tries to metabolise fat as its only fuel source, which it finds difficult, and this can cause problems with muscle contraction top tip Appropriate hydration is vital in the avoidance of fatigue. Dehydration by as little as 2% of body weight can have a detrimental effect upon performance and a 5% loss can cause performance to drop by up to 40% 3 Excess post-exercise oxygen consumption 1. What is oxygen used for during the fast component of EPOC Resynthesis of adenosine triphosphate (ATP) and phosphocreatine(PC); restoration of the oxy-myoglobin link 2. Which of the following activities is most likely to accrue a large, slow component of EPOC: 100 m sprint; 400 m run; 5 km jog; 1500m swim? 400 m run - more lactic acid will accumulate during this activity 3. How long does the fast component of EPOC normally take? Approximately 2-3 minutes 4. Lactic acid is removed in several ways. Name two fates of lactic acid From: converted into CO2 and H2O (65%); converted into muscle

and liver glycogen (20%); converted into protein (10%); converted into blood glucose (5%); small amounts may be sweated or urinated out of the body top tip Knowledge of EPOC is essential to the coach and athlete In the design of training programmes and sessions, For example, it can help in determining resting periods during interval training and in formulating effective microcycles where hard sessions, which require longer recovery, are perhaps followed by easier sessions 4 Lactic acid 1. What do we call the point at which lactic acid begins to accumulate in the blood? Onset of blood lactate accumulation (OBLA) 2. Which of these is likely to result in large amounts of lactic acid: a marathon run; 100m sprint; 200 m swim; gymnastics vault? 200 m swim, although some lactic acid will be produced in each of the other activities 3. Increases in lactic acid result in increases in muscle pH. True or false? False; muscle pH will decrease with increased acidity 4. One way in which the body deals with lactic acid production is

through b . . . . . . . . Buffering top tip Although the terms lactic acid and lactate are often used interchangeably, they are different compounds. Lactate is a salt of lactic acid, produced when lactic acid releases hydrogen ions as it enters the bloodstream (hence the term blood lactate). These hydrogen ions are picked up by the bicarbonate ion, which exists in the blood, and then expelled from the body. The remaining compound is lactate 5 Recovery 1 1. What does OBLA stand for? Onset of blood lactate accumulation 2. Some athletes drink a solution of bicarbonate of soda prior to exercise in order to speed up the recovery process. True or false? True - the bicarbonate ion is said to improve the buffering capacity of the blood, removing lactic acid at a much quicker rate 3. What terms are the two stages of recovery known by? The fast component of EPOC, or alactacid debt; the slow component of EPOC, or lactacid debt

4. The o . . . . . . . d . . . . . . . is the amount of extra oxygen that would have been required to complete the exercise if all the energy could have been supplied aerobically Oxygen deficit top tip Traditionally, the term 'oxygen debt' has been used to explain the recovery process. However, this does not take into account the extra oxygen required during recovery to keep heart and respiratory rates elevated. Consequently, EPOC is the favoured term, and oxygen debt is just one aspect of this process 6 Recovery 2 1. Full recovery cannot be achieved until all glycogen stores are completely recovered, which can take up to 48 hours. True or false? True - for full recovery to occur, the body must be returned to its pre-exercise state 2. What is the importance of the bicarbonate ion during recovery? It is the body's natural way of maintaining the acid-base balance it mops up hydrogen ions released from lactic acid in the blood and therefore controls acidity 3. Which of the following is not an effect of lactic acid: inhibits glycolysis; acts on the pain receptors; promotes fat metabolism;

impedes muscle contraction? Promotes fat metabolism 4. Does oxygen debt or EPOC always equal the oxygen deficit? No - often EPOC/oxygen debt is greater, since oxygen is needed for the recovery process itself, maintaining heart and respiratory rates top tip Repayment of the slow component of EPOC (Iactacid debt) can be accelerated by following a cool-down after exercise. A cool-down maintains metabolic activity, keeping heart and respiratory rates elevated and therefore aids the faster removal of waste products such as lactic acid 7 Onset of blood lactate accumulation (OBLA) 1. OBLA occurs at 8 mmol/litre of blood. True or false False - OBLA occurs at 4 mmol/litre of blood 2. What effect does the accumulation of lactic acid have on the pH of the muscle and blood It causes the pH to decrease - a value closer to 1 means a substance is more acidic 3. OBLA can be described as the percentage of VO 2max used before the onset of fatigue. True or false?

True 4. For approximately how long can exercise be sustained beyond OBLA? 1 minute, since the dramatic increase in lactic acid causes acute muscle fatigue top tip OBLA is sometimes referred to as the lactate or anaerobic threshold. In trained performers, OBLA will occur at a higher percentage of their aerobic capacity (VO2max) because they can tolerate higher levels of lactic acid and have an increased rate of lactic acid removal, meaning that it accumulates more slowly 8 Principles of Training 1 1. The principle of training that can be summarised as 'use it or lose it' is used to counteract r. . . . . . . . . . . . Reversibility or regression 2. Which principle of training suggests that the training must stress the relevant energy system? Specificity 3. What does FITT stand for? Frequency, intensity, time, type 4. The K . . . . . . . . . . P . . . . . . . . . . uses heart rate to gauge the

correct intensity of training Karvonen principle top tip Perhaps the most important principle of all is that of specificity. The specificity of training relates not only to the type of training used but also, for example, to the type of energy system in operation, the muscle fibre type used and the replication of joint actions 9 Principles of Training 2 1. This principle might help in the prevention of overtraining Moderation 2. This principle is followed when we gradually increase the intensity of training Progression 3. State how an athlete's maximal heart rate can be calculated Maximal heart rate = 220 - age 4. The r. . . . . . . . . e . . . . . . . r . . . . is one method of determining the intensity of training by examining which energy-providing nutrient is being predominantly used during training Respirator/ exchange ratio top tip The respiratory exchange ratio (respiratory quotient) is

calculated by dividing the volume of carbon dioxide expired per minute by the volume of oxygen consumed per minute. The closer the result is to 1.0, the more we are relying on glycogen as our predominant food fuel, which signifies a higher workload. A value of, say, 0.7 suggests that the predominant fuel is fatty acids and that the exercise is of lower intensity 0 Periodisation 1 1. Name the three phases of a periodised year Preparation; competition; transition 2. A macrocycle is usually 1 year in length. True or false? True but can be more, even as much as 4 years 3. In order to prevent overtraining, athletes should follow the principle of hard:easy. At what ratio? 3:1, i.e. three hard weeks followed by one easy week, or three hard sessions followed by one easy session 4. During the initial phase of preseason training for a games player, which of the following is the most important component of fitness to stress: aerobic endurance; strength; speed; power? Aerobic endurance this is the foundation on which to build all Other aspects of fitness

top tip Before planning your periodised year you must first decide when the competitive season begins or when the competition for which you are training takes place. The periodised year for a netball player might look something like this: JUL AUG SEP Preparation OCT NOV DEC JAN FEB Competition MAR APR

MAY JUN Transition 1 Periodisation 2 1. How long does a microcycle typically last? 1 week but it can be slightly shorter or longer, depending upon the activity 2. When might athletes follow a double periodised year? When they need to peak twice in a season 3. The process of decreasing the volume, yet maintaining the intensity of training as competition approaches is known as t . . . . . . . . . . . . . . Tapering 4. A megacycle is sometimes used to describe a training cycle of 4 years, e.g. when athletes are preparing for an Olympic Games.True or false? True top tip A double periodised year might be necessary when a performer is required to peak twice in a year. An obvious example is that of a track and field athlete needing to peak for an indoor and an outdoor event. In this instance, the periodised year might look something like this: OCT NOV DEC

JAN FEB MAR APR MAY |UN JUL AUG SEP Preparation Comp Tram Preparation Competition Trans

2 Warm-up 1. State two effects of adrenaline on the cardiovascular system From: increases the heart rate; dilates capillaries; decreases the viscosity of the blood 2. A warm-up can be classed as a principle of training. True or false? True a warm-up (and cool-down) should be completed prior to (and after) every training session 3. Which of the following is the correct order in which a warm-up should be performed: (a) pulse raiser, stretching, skills; (b) stretching, skills, pulse raiser; (c) stretching, pulse raiser, skills (a) Pulse raiser; stretching; skills 4. The relative resistance to blood flow is known as b . . . . . . .v . . . . . . Blood viscosity top tip A skills-based section of a warm-up for a volleyball player may include the following: throwing and catching the ball with a partner to warm up the shoulders; digging and volleying the ball with a partner; feed, dig, set and spike in a group of four; serving practice 3 Delayed Onset of Muscle Soreness (DOMS)

1. DOMS occurs late in the exercise session. True or false? False it develops a day or two after the exercise session 2. Which form of running is most likely to cause DOMS: running downhill; running on a level surface; running uphill? Running downhill 3. DOMS is more acute when the prior exercise has involved eccentric muscle contractions. True or false? True 4. The amount of lactic acid accumulated during the exercise session will have an effect on DOMS. True or false? False lactic acid will have been removed within an hour or so of training top tip Muscular pain felt during and immediately following exercise is known as 'acute muscle soreness'. It results largely from the accumulation of lactic acid and generally disappears within an hour or two of the exercise 4 Types of training 1 1. What does SAQ stand for in relation to methods of training? Speed, agility and quickness 2. Fartlek is a type of continuous training. True or false?

True 3. When developing maximum strength, what should the intensity of the training load be (approximately)? 85-95% of 1RM 4. Which of the following training methods would not benefit a 100 m sprinter: altitude training; interval training; resistance training; mobility training? Altitude training this is of more benefit to the endurance athlete top tip SAQ (speed, agility and quickness) is a relatively new method of training that seeks to develop multi-directional strength and power, efficiency of neuromuscular coordination and reaction time. It is commonly used in invasion games, owing to the need to change direction quickly in these activities. Plyometrics, slalom runs and ladder drills are all examples of SAQ exercises 5 Types of training 2 1. With what type of training would you associate the term depth jumping? Plyometrics 2. Within what range should the heart rate of an elite endurance

athlete be when in the training zone? (Hint: your answer should refer to a percentage of maximal heart rate) 70-85% of maximal heart rate 3. Repetitions, sets and recovery periods are characteristic of what type of training? Interval training 4. A Swiss ball is predominantly used to develop c . . . . . S . . . . . . . Core stability top tip Circuit training is particularly good for general body conditioning. However, it is necessary for the circuit to be designed to meet the specific fitness requirements of the sport in question. A squash player should therefore expect plenty of agility and lunging exercises, while a rugby player can expect some exercises that involve contact with tackle bags and shields, since these actions replicate movements from the respective sports 6 Interval training 1. Interval training can be used to improve both aerobic and anaerobic fitness. True or false? True

2. The recovery period of interval training, expressed as a percentage of the work period, is the w . . . . :r. . . . . . . . . r . . . . .. Work: relief ratio 3. Typically, do the number of repetitions increase or decrease when the aerobic system is stressed? Decrease 4. When stressing the ATP/PC (alactic) system, which type of recovery is suggested: work relief or rest relief? Rest relief this ensures full recovery, which is desirable when stressing the ATP/PC system top tip Interval training is a versatile type of training and variables can be manipulated in order to stress aerobic or anaerobic energy systems. The main variables that can be changed are: the distance/duration of the work interval; the intensity of the work interval; the number of repetitions; the number of sets; the duration of the rest interval 7 Resistance training 1. Which of the following is not recognised as resistance weight training; parachute running; Swiss ball exercises; sand dune

ruins Swiss ball exercises these help to improve core stability 2. Which aspect of strength is most likely to be developed when working at 50-75% of your 1RM Strength endurance 3. I . . . . . . Exercise uses specialist equipment that varies resistance to maintain a constant speed of muscle contraction Isokinetic 4. In maximum strength training, recovery time should be restricted so that full recovery does not take place. True or False? False full recovery ensures restoration of ATP and PC stores, which is desirable in the development of maximum strength top tip Resistance training incorporates a range of techniques in which the muscles are required to work against some form of resistance or load. Examples include weight training, circuit training, bungee running and hill running 8 Circuit training 1. Which of the following is the most important in planning a circuit: the number of participants; the participants' level of fitness; the reason for training; the amount of time available?

the reason for training 2. Circuit training can improve which of the following: (a) muscular endurance; (b) flexibility; (c) aerobic endurance? All of them but specific exercises for each component will need to be included in the circuit 3. A variation of circuit training in which three sets of repetitions are carried out at each station is known as s . . . . . t . . . . . . . . Stage training 4. State the golden rule for determining the layout of a circuit The same body part/muscle group should not be exercised at consecutive stations (unless you are an experienced athlete performing an overload circuit) top tip Circuit training is favoured for general fitness and conditioning. However, circuits can be tailor-made to suit the requirements of specific activities 9 Proprioceptive neuromuscular facilitation (PNF) 1. PNF is a form of passive stretching.True or false? True since PNF requires the assistance of a partner 2. Name the two types of proprioceptor involved in PNF Muscle spindle apparatus; Golgi tendon organs

3. One method of PNF is commonly known as the CRAC method. What does CRAC stand for? Contract (hold), relax, agonist contract 4. For best results, PNF should be done without a warm-up, when the muscle is at its normal resting length. True or false? False all forms of mobility training are best completed at the end of a training session when the muscle is fully warm top tip PNF seeks to override the stretch reflex that occurs when a muscle is stretched to its limit, so that a greater stretch can occur. The voluntary contraction of the muscle by the performer mimics the action of the stretch reflex and fools the brain into thinking that the stretch reflex has actually occurred 0 Plyometrics 1. For plyometrics to be effective, the active muscle must first have gone through an isometric phase. True or False False the muscle must first have gone through an eccentric contraction 2. Give an example of a plyometrics exercise for the upper body From: press-ups with claps; chest-passing a medicine ball 3. The s . . . . .r . . . . . Partly explains how plyometircs works and

is initiated in order to prevent muscle damage Stretch reflex 4. Plyometirs training cannot be used to develop which of the following: power; speed; strength; flexibility Flexibility top tip Where possible, plyometncs training should be undertaken on a forgiving surface: a sprung floor, grass or even mats. Adolescents should avoid plyometrics because the excessive loading can damage the growth plates deep inside long bones 1 Altitude training 1. The percentage of oxygen in the air at high altitude is the same as at sea level. True or false? True the percentage of oxygen remains the same (20.93%); it is the partial pressure of oxygen that decreases with altitude 2. Which of the following is most likely to benefit from altitude training: strength athlete; power athlete; endurance athlete? Endurance athlete 3. It is possible to create a hypobaric (low pressure) environment at sea level. True or false?

True hypobaric chambers recreate the low-pressure conditions found at altitude 4. Exercise physiologists believe that the best way to maximise the effects of altitude is to live and train at altitude. True or false? False they suggest living at altitude but training at sea level top tip The debate is continuing on the effectiveness of altitude training, since the proposed benefits come at a cost, both financial and physiologicaI. Altitude sickness may be a problem and performers are often too tired to train and physically cannot exercise wry hard when they do. This is in addition to the associated travelling and living expenses 2 Fitness 1. State the two divisions of fitness Health-related fitness; skill-related fitness (motor fitness) 2. Which component of fitness can be defined as the ability to move and change direction and position of the body quickly? Agility 3. Which of the following components of fitness does a gymnast on a balance beam not require: flexibility; balance; power; aerobic endurance; agility?

Aerobic endurance 4. R . . . . . . t . . . . . .is the time taken to initiate a response to a given stimulus 5. Reaction time top tip Whereas fitness relates to just the physical properties of a person, health relates to the whole person. Health can be defined as a state of complete physical. mental and social wellbeing and not merely the absence of disease and infirmity 3 Aerobic fitness 1. Which of the following does not contribute to aerobic fitness: slowtwitch muscle fibres; phosphocreatine stores; mitochondria! density; myoglobin stores? Phosphocreatine stores 2. The PWC170 test is a test of aerobic capacity. True or false? True it is a sub-maximal test which can predict VO2max 3. Give an accurate definition of VO2max The maximum volume of oxygen that can be taken in, then transported to and consumed by the working muscles per minute 4. Which is more important in determining aerobic fitness: training or genetics? Genetics some studies have shown VO2max to be up to 93%

genetically determined while training can only increase VO2max by 10-20% top tip Aerobic fitness is a combination of cardiovascular endurance and muscular endurance. The term is often used interchangeably with the terms aerobic capacity and maximal oxygen uptake 4 Maximum oxygen uptake 1. State the units of VO2max ml/kg/min (for weight-bearing activities such as running) or litres/ min (for n on-weight-bearing activities such as swimming or cycling) 2. Which of the following is not a recognised test of VO2 max; PWC170 test; Wingate cycle test; multistage fitness test; Cooper 12 minute run test? Wingate cycle test this is more a test of anaerobic capacity 3. Training affects VO2max scores only slightly. True or false? True training can only increase VO2max by about 10-20% 4. Give two physiological reasons why VO2max values are generally higher for males than for females from similar activity groups From: males have higher haemoglobin levels; a larger heart; higher maximal cardiac output values; a lower percentage of

body fat top tip The average active 18-year-old female has a VO2max value of about 40ml/kg/min. A similar 18-year-old male has a value of 4850ml/kg/min.The highest male score ever recorded is 94 ml/kg/min and the highest female score is 77 ml/kg/min. It is interesting to note that both scores were recorded by cross-country skiers 5 Strength 1. The h . . . . . . . . d . . . . . . . is one method of measuring an athlete's strength Handgrip dynamometer 2. What does 1RM stand for? One repetition maximum 3. Name three different types of strength From: maximum strength; elastic strength; strength endurance; static strength; dynamic strength 4. What type of strength do we associate mostly with a triple jumper or sprinter? Elastic strength in sprinting, the muscles need to recoil rapidly in order to prepare for subsequent contractions top tip Gains in strength resulting from resistance training appear to be a result of two main factors. The first relates to neural

adaptations, which enable the muscle to recruit more motor units. The second concerns muscle fibre hypertrophy (enlargement), which results from an increase in size and number of myofibrils per fibre 6 Flexibility 1. Which of the following does not affect an athlete's flexibility: elasticity of ligaments and tendons; shape of the articulating bones; type of muscle fibre surrounding the joint; type of joint? Type of muscle fibre surrounding the joint 2. Name a fitness test commonly used to measure flexibility From: sit and reach test; measurement of joint angles with the use of a goniometer 3. P. . . . . . . . . . n . . . . . . . F . . . . . . . . is one method used to develop flexibility Proprioceptive neuromuscular facilitation (PNF) 4. Flexibility training is best performed at the beginning of a training session. True or false? False it is best to complete any form of flexibility training at the end of a session, when the muscles are fully warm top tip During a warm-up, it is essential that the performer

undertakes both static and dynamic stretching activities. Static stretching is mainly concerned with lengthening the muscle, while dynamic stretching takes the muscle through its greatest range of movement as required by the game or activity 7 Body composition 1. The average percentage of body fat of an 18-year-old female is between 14% and 17%.True or false? False this is the range for an 18-year-old male; the average for an 18-year-old female is between 24% and 29% 2. E . . . . . . . . . . . . refers to the relative pear-shape of the body Endomorphy 3. Which of the following are recognised measures of body composition: body mass index; hydrostatic weighing; skin fold measure; bioelectric impedance? All of them! 4. The layer of subcutaneous fat is better known as a . . . . . . . . t........ Adipose tissue top tip Each sport has an ideal body composition, but it is generally thought that high body fat hinders performance. In

the control of body weight it is therefore worth remembering the energy equation. Quite simply, if we are seeking to lose weight then energy input (calories from food) should be less than energy output (calories expended through exercise) 8 Speed 1. Speed is largely genetically determined. True or false? True however, training is essential to achieve true potential 2. Which of the following types of training would not be used when training for sprinting: interval training; plyometrics; continuous training; mobility training? Continuous training this is aimed at improving endurance 3. Which muscle fibre is predominantly used for pure speed? Type IIb or FTG (fast-twitch glycolytic) 4. Name a recognised test for speed From: 30m sprint; 40m sprint top tip Speed is largely determined genetically and is less susceptible to improvements through training than, say, aerobic capacity. Typically, training may result in improvements in speed in the region of 5-10%, whereas

aerobic capacity can be improved by up to 20% 9 Power 1. Power is simply a combination of strength and speed. True or false? True 2. Which of the following is not a recognised test to measure power: Wingate cycle test; abdominal conditioning test; Margaria stair climb test; vertical jump test? Abdominal conditioning test this is a test of muscular endurance 3. Which energy system is most likely to be used by a power athlete? ATP/PC system 4. P . . . . . . . . . is one method of training used to develop power Plyometrics top tip There are some key points to remember when training using weights for optimal power development. First, the movement and contraction phase must be explosive in order to ensure that the muscle works rapidly. Second, the use of a high load is required, which will encourage the muscle to recruit more motor units. Finally, it is essential that the muscle recovers fully between sets, so that the ATP/PC system can work at maximal levels

0 Muscular endurance 1. Muscular endurance is partly dependent upon the body's ability to buffer lactic acid. True or false? True since this will help to delay the onset of fatigue 2. Which two muscle fibre types are most suited to endurance tasks? Type 1 (slow twitch); type IIa (FOG fast oxidative glycolytic) 3. Which of these tests does not assess muscular endurance: Wingate cycle; abdominal conditioning; press-up; 1RM? 1RM test this is a test for maximum strength 4. Starting with the greatest, place the following in the correct order of muscular endurance requirement: high jumper; trampolinist performing a routine; rower; high diver Rower; trampolinist; high jumper; high diver top tip Explanations for the improvement in endurance capabilities of the muscles following a period of appropriate training centre on muscle fibre types. Research suggests that endurance training can result in type IIb (FTG) fibres being converted into type IIa (FOG). These type IIa fibres take on some characteristics of slow-twitch fibres and therefore enhance endurance capacity. This goes some way to explaining the phrase endurance kills speed

1 Health-related fitness programme 1. What does PAR-Q stand for? Why is it important? Physical activity readiness questionnaire; it should be used to screen individuals before prescribing an exercise programme 2. How is the body mass index calculated? BMI = weight in kilograms/height in metres2 3. Regular exercise can reduce the effects of adult-onset diabetes. True or false? True exercise increases the breakdown of blood glucose 4. The rate at which the body uses energy is known as the m.......r....... Metabolic rate top tip Exercise can reduce the overall risk of developing cardiovascular disease by about 30%, not only as a result of cardiovascular adaptation but also by inducing the feel-good factor and reducing stress 2

Fitness testing 1 1. What does the PWC170 test measure? What does PWC stand for? Aerobic capacity/VO2max; physical work capacity 2. Which organisation devised the abdominal conditioning test and the multistage fitness test? National Coaching Foundation (now Sportscoach UK) 3. The multistage fitness test only predicts aerobic capacity. True or false? True the only way to get an absolute measure of aerobic capacity/VO2max is through direct gas analysis in a laboratory 4. A g . . . . . . . . . . can be used to assess the range of motion at a joint (flexibility) Goniometer top tip Fitness testing Is important to both coach and athlete in order to identify strengths and weaknesses of the performer, assess the success of training and help to modify training programmes. Additionally, testing provides benchmark data to measure improvement and for comparisons with others 3 Fitness testing 2 1. D...... g........ a........... .. is the most accurate method of

measuring aerobic capacity Direct gas analysis 2. The term validity refers to whether the results of a fitness test are easily repeated. True or false? False validity of testing is concerned with whether a test actually measures what it claims to 3. Name a test of agility From: Illinois agility run; zig-zag test; hexagon test 4. Which of the following is not a reason for fitness testing: to enhance motivation; to devise future training regimes; to function as a training session; to identify overtraining syndrome? To function as a training session top tip When measuring VO2max, the type of exercise mode chosen is vitally important if we are seeking accurate (valid) data. For example, a rower is best advised to use a rowing ergometer, a cyclist a cycle ergometer and a runner a treadmill during the test, as these are specific and best reflect the respective sporting environments 4 Validity and reliability

1. A test cannot be reliable if it is not valid. True or false? False as long as similar results can be repeated, then a test can claim to be reliable 2. Name the two divisions of validity Internal validity; external validity 3. Is the handgrip dynamometer a valid test of strength? It depends if you are testing the static strength of the forearm then yes, but it would not be a valid test for leg strength 4. In terms of validity and reliability, which form of testing would you favour: maximal or sub-maximal? Sub-maximal, since maximal tests often require subjects to work to exhaustion top tip To ensure validity and reliability, it is essential to follow published and recognised testing protocols, which aim to reduce human error as well as adhering to the appropriate scoring methodology 5 Gender differences in fitness levels 1. Testosterone promotes haemoglobin production. True or false? True 2. When expressed relative to lean body mass, is the strength of

females greater than, equal to or less than that of males? Equal to 3. By approximately how many millilitres does the VO 2max of females differ from that of their male counterparts? Female vO2max scores for similar activity groups are approximately 10ml/kg/min below that of males 4. Which of the following is not a recognised difference between males and females: greater percentage of slow-twitch fibres; broader pelvis; less muscle mass; more body fat? Greater percentage of slow-twitch fibres there is no difference in the distribution of muscle fibre types top tip Relative to cross-sectional area of pure muscle tissue, there is no difference in strength between the sexes. It is the action of the hormone testosterone in males that causes muscle fibre crosssectionaI area to be larger and the hormone oestrogen in females that promotes the deposition of fat, creating the difference during puberty 6 Short-term response 1 1. What happens to the inspiratory reserve volume during exercise? Does it increase, decrease or remain the same? It decreases, thus enabling tidal volume to increase

2. At rest, only 20% of the cardiac output is distributed to the working muscles. By how much can this rise during exercise: 55%; 65%; 75%; 85%? 85% (depending upon the intensity of the exercise) 3. Blood and muscle pH increases during exercise. True or false? False increases in acidity cause the pH of the muscle and blood to decrease 4. During exercise, there is an increase in the a-vO2diff. What does a-vO2diff stand for? Arterio-venous oxygen difference it is a measure of oxygen consumption top tip Immediately prior to exercise, a slight increase in the resting heart rate of a performer might be observed. This occurs as a result of an increase in the activity of the sympathetic nervous system, which releases adrenaline to help the body cope when exercise begins, and is known as the anticipatory rise 7 Short-term response 2 1. The process of blood redistribution that occurs during exercise is known as s . . . . . . . . . . Shunting

2. Which helps speed up blood flow to the working muscles during exercise: vasoconstriction or vasodilation? Vasoconstriction 3. S . . . . . . . . l . . . . . . helps to explain the increase in stroke volume that accompanies exercise Starling's law 4. There is little change in blood pressure during aerobic exercise involving large muscle groups. True or false? True but there are significant increases in blood pressure during very high intensity exercise or during activities that require isometric muscle contractions top tip At rest, about 70% of the total blood volume is found in the vein9s.This provides a large reservoir of blood which is returned rapidly to the heart when exercise commences. Since cardiac output is dependent on venous return (Starling's law), this ensures a large cardiac output even at the beginning of exercise 8 Adaptive response 1 1. C. . . . . . . . . . h . . . . . . . . . is the term used to describe the increased size of the heart following a period of training Cardiac hypertrophy

2. The resting value of cardiac output of an athlete is greater than that of a non-athlete. True or false? False it is the same at rest 3. Which of the following types of training is most likely to increase myoglobin content: weight training; sprint interval training; continuous training; plyometrics? Continuous training 4. Endurance training can increase VO 2max by 50%. True or false? False studies show that VO2max can only be increased by 1020% as a result of training top tip Adaptation depends on the type of prior training. Anaerobic adaptation usually occurs as a result of sprint interval training, high-intensity resistance training and plyometrics. Aerobic adaptation results from continuous training and endurance-based interval training. 9 Adaptive response 2 1. What is bradycardia? Literally meaning slow heart, it is used to denote a resting heart rate of below 60 bpm, which accompanies endurance training 2. Anaerobic training can improve the b . . . . . . . capacity of the muscle, enabling it to deal effectively with lactic acid

Buffering 3. An increase in which of these would be most likely following a period of plyometrics training: PC stores; mitochondrial density; capillarisation; size of type 1 muscle fibres? PC stores 4. Endurance training can significantly increase lung volume. True or false? False lung volumes are only slightly increased as a result of endurance training top tip Miguel Indurain, one of the world's best Tour de France cyclists, is reported to have had a resting heart rate of 28bpm. This incredibly low figure would have allowed Indurain's heart rate to increase substantially during exercise. Having such a large heart rate range enables cardiac output lo increase to up to 50 litres/minute 0 Ergogenic aid 1 1. All ergogenic aids are illegal.True or false? False some are perfectly legal, e.g. nasal strips, altitude training 2. Give one possible risk of blood doping

From: increased blood viscosity; increased risk of blood clots; increased risk of heart failure 3. Which two of the following performers are most likely to use diuretics: judo player; rnarathon runner; cyclist; jockey? Judo player and jockey diuretics are commonly used in weigh control when performers must not exceed a certain weight 4. Name the designer drug that has recently blighted athletics, first appearing in the world championships of 2003? Tetrahydrogestrinone (THG) top tip The risks involved in using anabolic steroids are considerable. Liver damage and cardiovascular disease are common, as is roid rage a personality disorder. In men, testicular atrophy (reduced size), a reduced sperm count and development of breasts have all been noted; women tend to develop more masculine features and may experience disruption of their menstrual cycle 1 Ergogenic aid 2 1. What term is used to describe the synthetic form of erythropoietin (EPO)? Recombinant erythropoietin (rhEPO)

2. H. . . . . . g . . . . . . . H . . . . . . is a type of ergogenic aid that stimulates protein and nucleic acid synthesis in muscle Human growth hormone 3. Name the five categories of ergogenic aid that have been identified Pharmacological; mechanical; physiological; nutritional; psychological 4. M . . . . . . . . . a . . . . . . . hide banned substances that otherwise may show up in urine samples Masking agents top tip Colostrum is fast becoming a favoured nutritional supplement for athletes. It is derived from the pre-milk fluid produced by pregnant cows. Research conducted into colostrum has shown benefits to growth and development of muscle, skeletal and nerve tissue, and immune benefits, which help the body fight off harmful invaders such as viruses and bacteria

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