Circulatory System, Energy and the effects of exercise
Name the 4 components of blood and the 3 vessels that they travel through.
Components - plasma, RBC, WBC, platelets
Vessels - arteries, veins, capillaries
What is Newton's Second Law
‘An object will accelerate when acted upon by an external force. The acceleration of the object is proportional to this force and is in the direction by which the force acts’
Health is defined as:
'The state of being free from injury or illness'
What are the 4 skill-related fitness components?
Agility, coordination, balance, reaction time
Discuss the SPORT acronym:
Specificity
Progression
Overload
Reversibility
Tedium
Name 2 short term and 2 long term effects of exercise?
ST - increased HR, BR, heat control, reddening of the skin, sweat, fatigue, nausea, light-headedness
LT - heart hypertrophy, lactic acid tolerance, others will be accepted
Give a sporting example of Newton's Third Law
Any sporting example that explains for every action there is an equal and opposite reaction.
What are the three areas that make up well-being?
Physical well-being
Mental well-being
Social well-being
Describe the Illinois Agility test, and discuss what it measures.
A combination of speed and coordination. Athletes are to run as fast as you can whilst changing direction by running around cones in a pre-determined pattern.
Agility is the ability to change direction with speed.
Discuss the FITT acronym in relation to overload:
Frequency
Intensity
Time
Type
Describe the anatomy of the heart and the blood flow around the body of the two pumping circuits
Anatomy - RA,LA (receiving chambers) RV, LV (propulsion chambers)
Blood flow - Pulmonary circuit (Right ventricle - Deoxygenated blood to the lungs - Oxygenated blood from the lungs - Left atrium)
Blood flow - Systemic Circuit (Left ventricle - To body via aorta, arteries and arterioles - To capillaries - To tissues, organs and muscles - To capillaries - To veins - Deoxygenated blood back to the right atrium)
Discuss one of the three forces that will act on a netball during a game
Air Resistance
Gravity
Muscular force
Explain the benefits of each of the three major nutrients that humans use for fuels:
Carbohydrates - provide the main fuel source for physical activity
Fats - supply a high concentrated fuel source and can be stored in the body for later
Protein - important for growth and repair
Why is it important to have protocols in testing?
Tests must be performed correctly so that results are accurate and valid.
Discuss two methods of training:
Continuous
Fartlek
Weights
Plyometric
Circuit
HITT
Explain the process of aerobic and anaerobic respiration and the difference between the two
Both breakdown glucose to produce energy
Aerobic respiration uses oxygen and is a complete chemical breakdown
Anaerobic is without the use of oxygen - it is incomplete and results in lactic acid as a byproduct
Describe why a third class lever will produce speed. Use a sporting example.
The effort is between the fulcrum and resistance. It provides speed because the resistance will move a further distance in the same amount of time. An example is batting in baseball.
Describe a positive energy balance:
Positive energy balance results in eventual weight gain. It is when you are eating more energy than you are burning.
Why are the five reasons we perform fitness testing?
To assess someones:
strengths and weaknesses, monitor improvement, compare to others, designing training programs, motivation
What is the psychological importance of a warm-up?
Focuses the mind on the exercise
Helps prepare mentally for the competition
Part of the build up to ‘match-readiness’
What is EPOC and how do we 'deal' with it?
Excess Post Oxygen Consumption
It is taking in additional oxygen to 'pay back' the debt that accrues at the start of exercise and to remove lactic acid
Appropriate recovery techniques - cool down, stretch, hot/cold therapies, massage
Explain how the foot has all three different types of levers.
First class (EAR) pointing the toe with foot off the ground (calf, ankle, foot/toe)
Second class (ERA) standing on tiptoes (Calf, body weight, ball of foot)
Third class (AER) Lifting the foot (ankle, tibialis anterior, weight of foot)
What is legally required on a food label in Australia?
Ingredients, kilojoules, protein, fats, carbohydrates, sugars and sodium
What is VO2 max? And how would we test it?
The maximum volume that you can consume while exercising at your maximum capacity.
Testing is expensive and requires sophisticated machinery. However you can estimate your VO2 max from your Multi-Stage fitness test or 12 minute Cooper run.
What are the physiological benefits of a cool-down?
Helps reduce the oxygen debt and clear any lactic acid in the muscles
Allows heart rate and blood flow to reduce gradually to normal levels
Gentle stretching reduces muscle soreness and stiffness later
Reduces the risk of injury