Immediate Responses to Physical Activity
Which of the following is NOT an immediate response to physical activity:
Increased Cardiac Output
Decreased Heart Rate
Increased Stroke Volume
Increased Blood Pressure
Decreased Heart Rate
True or false:
More efficient gas exchange results in reduced ventilation at rest and submaximal exercise
True
Proteins are to be consumed within 24 hours of the completion of an event. What is the purpose of this?
Assist muscle repair
Identify the 3 energy systems used?
Lactic Acid or Anaerobic Glycolysis
Aerobic
Which Training Principle is the following definition referring to:
Relevant to the energy system, position-specific movements and fitness requirements of an activity
Specificity
Define Interval Training:
Series of repeated bouts of exercise interrupted by predetermined rest periods or lighter exercise
Complete the statement:
Arteries taking blood to working muscles open (_________) to allow more blood flow to the muscle whilst arteries taking blood to non-active areas of the body contract (_______) to reduce blood flow. This increases the amount of blood available to the working muscles.
Arteries taking blood to working muscles open (VASODILATE) to allow more blood flow to the muscle whilst arteries taking blood to non-active areas of the body contract (VASOCONSTRICTION) to reduce blood flow. This increases the amount of blood available to the working muscles.
Increased size of left ventricle is an adaptation an athlete may have. Complete the blank:
Aerobic training results in _______ of the heart muscle
Hypertrophy
What does GI stand for and what is the scale it is measured on?
Glycemic Index
1 (low) – 100 (high)
What does ATP stand for?
*Bonus points - When ATP is broken down (energy is released) what does it turn into?
Adenosine Triphosphate
Bonus - ADP = Adenosine Diphosphate
Define Progressive Overload:
The planned, gradual increase in training load to ensure that fitness continues to be optimised
Circuit training comprises of a sequenced performance of exercises at different activity stations.
Describe the following types of circuit training - Fixed Time and Fixed Load
Fixed Time Circuit Training
•The performer completes as many repetitions of the exercise in the allocated time.
Fixed Loaded Circuit Training
•The number of repetitions to be performed at each station is pre-determined
Which immediate response is this statement talking about:
The increased need for oxygen and the removal of carbon dioxide during exercise results in....
Increased Respiratory Rate
Do the following increase or decrease as a result of a long term adaptation to training?
- Stroke Volume
- Heart Rate
- Cardiac Output
Increased SV
Decreased HR
Increased CO
If an athlete is undertaking Carbohydrate loading ahead of a competition using the 3 day method, how many carbohydrates should they be consuming in the lead up to the event?
7-8g/kg body weight
What is the duration of the ATP CP System?
0-10 Seconds
List 3 ways Overload can be applied to training programs:
Must be 3 of the following:
•Increasing the number of repetitions
•Increasing the number of sets
•Increasing the distance
•Increasing the intensity within the set zone
•Increasing the duration of work
•Decreasing the amount of rest
What are the three types of weight training that can be undertaken within resistance training?
Isotonic
Isokinetic
Isometric
The following statement refers to which immediate response?
Arterioles supplying working muscles vasodilate, forcing more blood from arterioles into the capillaries surrounding the muscle.
Increased Blood Pressure
The adaptation of increased capillarisation around the heart & skeletal muscle means...
Allows for improved blood flow to the heart, delivering more O2 to the myocardium.
Complete the blanks:
Carbohydrates are broken down into ______________ for blood transportation. It is stored as _____________ in the __________ and ___________
Carbohydrates are broken down into GLUCOSE for blood transportation. It is stored as GLYCOGEN in the MUSCLES and LIVER
List the following for the Aerobic System:
1. Fuel Source (only need to list one)
2. Duration (dominant)
3. By Products (only need to list one)
1. Fuel Source - Carbohydrates, Fats and Proteins
2. Duration (dominant) - 75+ seconds
3. By Products (only need to list one) - CO2, H2O, Heat
If an athlete was wanting to improve their Anaerobic training zone, what % of their max HR do they need to be working?
85-100%
List 3 benefits of Resistance training:
Must include 3 of the following:
•Increases strength - allows an increase in force production which can be adapted for improvements in both power and speed
•Promotes weight loss & balance - improves body composition
•Helps prevent osteoporosis
•Improves psychological wellbeing
•It improves dynamic stability & preserves functional capacity
•Forms the foundation for the development of speed, power & agility
Define Perspiration:
Evaporation is the cooling of the body as a result of the vaporisation of sweat
Why is decreased heart rate (HR) during submaximal exercise and rest a long term adaptation to training?
The heart doesn’t have to work as hard to provide the required O2 & nutrients to the muscles
Outline a food and hydration strategy athletes should implement for the following stages:
- Pre – event meal (1-4hrs before)
- During event
Pre – event meal (1-4hrs before)
•1L of fluid to assist with hyperhydration (assume warm to hot conditions)
•Low GI meal to top up glycogen supplies
During event
•200ml of fluid every 15 min
•30-60 g of high GI CHO per hour
List the following for the Lactic Acid System:
1. Fuel Source
2. Duration (dominant)
3. By Products (only need to list one)
1. Fuel Source - Glycogen
2. Duration (dominant) - 5-60 seconds
3. By Products - Lactic Acid, H+ ions, ADP
Define Reversibility:
The loss of physiological performance (detraining) occurs as a result of a person terminating or scaling back a regular training program
Outline 2 ways improved flexibility would help an athlete:
Must have 2 of the following:
•Improve sporting performance through enhancing developments in speed, strength & power
•Reduce the likelihood of injury, particularly for performers who require a full range of motion in their sporting pursuits
•Improve posture
•Reduce the impact of DOMS
•Release stress & tension