Health and COF
What is this the definition of?
‘A state of complete emotional/psychological, physical and social well-being and not merely the absence of disease and infirmity’
Health
What are the 6 methods of training?
Continuous, Fartlek, Circuit, Interval, Plyometric, Weight/Resistance
Name TWO long term effects of exercise on the muscular-skeletal system
Increased bone density
Increased strength of ligaments and tendons
Muscle Hypertrophy
Rest for adaptation and recovery
What is this the definition of?
'When blood vessels get bigger in diameter to allow for increased blood'
Vasodilation
What happens to oxygen levels from inhaled to exhaled air?
Decrease
The ability to undertake strength performances quickly
Power
What method of training is described below:
•Form of interval training using weights
•Reps and sets
•Weight provides a resistance or load for muscles to work against
Weight/resistance training
Name TWO long term effects of exercise on the Cardiovascular system
•Decreased resting heart
•Faster recovery rate
•Increased resting stroke volume
•Maximum cardiac output
•Increased size and strength of your heart
•Increased capillarisation
•Increase in the number of red blood cells
•Drop in resting blood pressure
The cardiovascular system has three main functions, what are they?
1) Transportation of oxygen, carbon dioxide and nutrients
2) Clotting of open wounds
3) Regulation of body temperature
What is this a description of?
Tiny air sacs, very thin walls, surrounded by capillaries
Alveoli
What test is this protocol for AND what component of fitness is it testing?
•Use a Grip Dynamometer, adjust the grip to fit your hand. Keep your arm beside and at a right angle to your body
•Squeeze the handle as hard as you can and repeat 3 times and take best score. Compare to normative data
Hand grip dynamometer AND muscular strength
Name the 5 fitness classes
Aerobics, body pump pilates, yoga, spinning
Name TWO long term effects of exercise on the Respiratory system
•Increased lung capacity/volume and vital capacity
•Increased number of alveoli
•Increase strength of the diaphragm and external intercostal muscles
What is the function of white blood cells AND plasma?
White blood cells = To fight infection and diseases
Plasma = Transports blood cells, platelets and nutrients around the body
Fill in the gap in the sentence:
Gas exchange (alveoli to capillaries) Alveoli high pressure / concentration of oxygen and capillaries ………… pressure / concentration of oxygen
High
Define muscular endurance
The ability to use voluntary muscles repeatedly without getting tired
Name the 7 principles of training
F – F.I.T.T
I – Individual Needs
R - Reversibility
S – Specificity
T – Thresholds of training
O – Overtraining
P – Progressive Overload
Name TWO short term effects of exercise on the Cardiovascular System
1. Increase in Heart Rate
2. Increase in Stroke Volume
3. Increase in Blood pressure
4. Increase in cardiac output
5. Vascular shunting
What are the following bullet points describing?
•Carry blood at high pressure away from the heart
•Carry blood at low pressure towards the heart
•Link smaller arteries with smaller veins and carry blood at very low pressure
ARTERIES = Carry blood at high pressure away from the heart
VEINS = Carry blood at low pressure towards the heart
CAPILLARIES = Link smaller arteries with smaller veins and carry blood at very low pressure
Name the 6 components of the lungs that we need to know.
Lungs, Bronchi, Trachea, Bronchioles, Alveoli, Diaphragm
What are the 2 types of balance?
Static and dynamic
Work out the following:
Archie is using interval training to improve his fitness. He is 35 years old and wants to know his upper threshold.
166bpm
Working out below:
220 – 35 = 185
0.9 x 185 = 166
Name TWO short term effects of exercise on the Respiratory System
1.Increase in depth of breathing
2. Increase in rate of breathing
3. Increase in gas exchange
4. Increase in tidal volume
Define Stroke Volume
The volume of blood pumped out of the heart during one heart beat / ONE CONTRACTION
What is the definition for tidal volume?
The amount of air inspired or expired in a normal breath