Exercise Physiology
1. Describe how an athlete would make use of the principles of training
when designing a training programme aimed at delaying OBLA
-
(Overload): Body must be put under stress/ made to work harder/ longer/
more frequently than usual.
(Frequency) – At least three times a week
(Intensity) – 50% - 75% of VO2 max
(Time) At least 20 minutes
Type) aerobic and anaerobic training , training interval Fartlek, circuit
(Progression) – as the body adapts - further increases in frequency/ intensity
and time must follow to ensure improvements
(Specificity) – Training should be relevant/ specific to the sport
(Reversibility) – Athlete must train consistently to avoid deterioration in
performance
(Moderation) – The need for realistic targets that do not put too much stress
on the body too soon
(Variance) – Varied training session to avoid boredom and maintain interests
Warm up/ Cool down) Avoid injury and minimise the risk of muscle Sore ness
DOMS.
2. The body uses oxygen during recovery from exercises resulting in
elevated rate of aerobic respiration. The first stage of this process involves
the breakdown of glycogen to Pyruvic acid.
Describe the remaining stages that use oxygen to complete the breakdown
of glycogen.
Stage 2
- Kreb’s cycle
- Pyruvic acid is broken down/ converted to form acetyl coA
- A complex cyclical series of reaction occur
- In which acetyl coA combines with oxaloacetic acid
- Co2 is formed
- Hydrogen is removed
- There is an energy yield of 2 molecules of ATP
- Oxaloacetic acid is regenerated
- The reaction occurs in the matrix of the mitochondria
Stage 3
- Electron transport system
- Hydrogen atoms are transported to the cristae of the mitochondria
- Where electrons are removed
- Hydrogen ions combine with oxygen and water is formed
- There is an energy yield of 34 molecules of ATP
3. An ergogenic aid is any substance that enhances performance. Discuss
the following as aids to enhancing performance
- The use of dietary manipulation
- Pre competition meals
- Post competition meals
The use of dietary manipulation
- Use of carbohydrate loading
- Glycogen stores are depleted a week before competition
- By heavy training/ eating a diet rich is protein/ low in carbohydrates
- 3 -4 days before competition training is reduced and performer eats a diet
rich is carbohydrate
- The body compensates for its previous lack of carbohydrate
- Storing more glycogen than before/ increasing glycogen levels
- Benefits endurance athletes
- (Negative effect) – quality of training may be compromised and possible
weight gain due to water retention
Pre Competition meals
- These could be eaten 2-4 hours before competition
- To ensure that glycogen stores are high
- Glucose can also be eaten immediately before the competition
- Benefits any performer who relies on the breakdown of glycogen for energy
e.g. aerobic performer/ games player
- (Negative effect) – If consumed too close to competition can have detrimental
effect. Also high blood glucose levels can cause early fatigue
Post competition meals
- The optimal time is within 2 hours of end of exercise
- As rate of muscle glycogen replacement is at its quickest
- Eat a carbohydrate rich meal
- Benefits any performer who has used glycogen as their fuel for exercise e.g.
aerobic performer/ games player.
4. What type of performer would predominantly use an anaerobic energy
system?
State one fitness component that would be beneficial to this performer and
identify one test that could be used to evaluate this component.
-
Any performer that is obviously an anaerobic athlete. One whose activity is
mainly of high intensity and short duration exercise e.g. Shot Putter
-
Explosive strength
-
Vertical/ sergeant Jump Test
5. Sketch a graph to show how the predominant energy system depends on
duration of exercise
6. What are the benefits of suing Periodisation when designing a training
programme?
- (Timing) helps to ensure that an optimal physiological peak is reached at the
correct time for an important event
- (specific component) each block is designed to prepare a specific performance
component
- (Variance) Training is therefore spilt into smaller units to maintain motivation
and avoid boredom
- Double Periodisation allows the performer to peak for a qualifying round and
the championships
7. Explain how a performer might use Periodisation to structure their
training programme for one year.
- Spilt into macro cycles, Meso cycles and micro cycles.
- Macro cycle as the long term training block
- Meso cycle as the intermediate training block 1-4 months
- Micro cycle as the short term training block/ up to three weeks
- Sufficient recovery and develop endurance strength
- Spilt year into season/ off season, pre season and competitive season
- In the competitive season performer will aim to maintain fitness levels and
remain injury free
- Before competitive season, performer may use tapering
- Tapering involves reducing the training to allow the body to achieve
maximum energy stored prior to competition.
- This would usually last between 1 -3 weeks prior to competition
8. Define Aerobic Capacity and list the factors that affect a performer’s VO2
Max
Definition
- The maximum amount of oxygen that can be taken in and used by the body
in one minute/per unit time.
Factors that affect Vo2
- Age
- Gender
- Physiological make up ( genetic factors)
- Training
- Respiratory factors (size of lungs, asthmas ect)
- Cardiac factor ( size of heart, stroke volume)
- Vascular factors (number of red blood cell, number of capillaries)
- Cellular factors ( number of mitochondria/ amount of myoglobin
9. Outline a training programme designed to improve the aerobic capacity
of a performer?
- Frequency – 3+ times a week
- Intensity – 55%- 85% maximum heart rate/ VO2 max
- Time – More than 20 minutes
- Type – Continuous/ Fartlek/ interval/ circuit/ cross/ altitude
10. Identify one illegal aid that might be used to enhance Vo2 max and
describe the associated risks to a performer health
- Blood doping – risks of blood contamination/ hepatitis/ aids/ allergic reactions
- Increases blood viscosity/ increased risk of blood clotting/
blood pressure
- Heart failure/ strain
- Decreased heart rate that leads to reduce stroke volume/
cardiac output/ less oxygen the tissues
- EPO - Increases blood viscosity/ increased risk of blood clotting/ blood
pressure
- Heart failure/ strain
- Decreased heart rate that leads to reduce stroke volume/ cardiac
output/ less oxygen the tissues
- Decreased natural production of EPO that can lead to the body
producing less red blood cells in the long term
11. With reference to the physiological adaptations that occur in the
cardiovascular and respiratory systems, explain why a trained
performer can work at a higher intensity before reaching their VO2
max.
Cardiovascular system
- A bigger/ stronger heart therefore that have a higher stroke volume/ maximal
cardiac output
- A lower resting heart rate so needs fewer beats for the same cardiac output
- Increased elasticity of the arterial walls therefore arteries withstand greater
fluctuations in blood pressure
- Increased capillarisation in lungs therefore increased rate of gaseous
exchange more oxygen diffused into blood/ muscles
- Increased blood volume therefore increased stroke volume
- More red blood cells therefore increased oxygen carrying more oxygen to
working muscles
- Improved buffering system in the blood therefore greater tolerance to lactic
acid.
Respiratory system
- Increased tidal volume therefore more oxygen can be inhaled per breath
- Stronger respiratory muscles therefore increased efficiency of external
respiration
- Greater surface area of alveoli therefore increased gaseous exchange
12. Define interval training and identify the advantages of this type of
training?
Definition
- A form of training in which periods of work are interspersed with periods of
recovery
Advantages
- Very versatile/ can be used for practically any sport/ flexible training methods
- Can improve both aerobic and anaerobic capacity
- Performer can train relevant to energy system (specificity)
- Allows performer to train at higher intensities without undue fatigue
- Allows for quicker gains in aerobic capacity
13. Describe how an internal training session can be manipulated to suit
the requirement of two different types of performer
- Duration of work, interval needs to be longer the more aerobic the performer
or vice versa
- Intensity of work, interval needs to decrease the more aerobic the performer
or vice versa
- Duration of the recovery period needs to decrease the more aerobic or vice
the performer or vice versa
- The number of work/ recovery intervals need to decreased the more aerobic
the performer or vice versa
14. Outline one interval training session that is specific to a perfomer
Aerobic Performer
- Duration – 3+ Minutes
- Intensity - Low – medium
- Work ( Work/ recovery ration) – 1:1
- Number for work - 1 set of ¾ reps
Anaerobic performer
- Duration – 1- 90 seconds
- Intensity - High 60 – 80 %
- Work ( Work/ recovery ration) – 1:3
- Number for work - 2-5 sets
15. Explain the physiological implications of warming up and cooling down
Warm up
- Increased in body temperature reduces the chance of injury/ DOMS due to
increasing flexibility of muscles and connective tissue
- Develops a greater speed and strength of contraction due to increased
elasticity of muscle
- Increases enzyme activity
- Increases energy available due to increased to increased body temperature
- Increase cardiac output due to greater venous return from the working
muscle
-
Increases oxygen supply to the working muscles due to the vascular shunt
mechanism/ increase in heart rate
- Helps delay OBLA due to enhanced aerobic respiration
- Helps reduce oxygen deficit due to increase oxygen delivery to the working
muscles
- Enables muscles to take up more oxygen due to increased oxygen
dissociation from haemoglobin due to increased muscle temperature
Cool down
- Speeds up the removal of lactic acid/ carbon dioxide due to capillaries in
working muscles remaining dilated and being flushed with oxygenated blood
- Avoids blood pooling due to increased venous return
- Reduces muscle soreness/ DOMS due to allowing the muscles temperature
to drop slowly
- Can be used for flexibility training as muscles are still warm after exercise
and therefore more pliable
Implications
Warm up – Reduce chance of injury, delay OBLA/ increase oxygen to working
muscles, Increases in speed / force of muscle contraction
Cool down – Remove lactic acid, Prevent Blood pooling, Prevent DOMS
16. Explain the relationship between ATP and PC levels during the 100m
sprint
- In the first few seconds of the sprint PC levels decline/ ATP levels are
maintained
-This is because PC is being broken down to replenish ATP
- Via a couples reaction
- Reaction 1 is exothermic
- Reaction 2 is endothermic
- This pattern continues until the PC levels are exhausted
- The ATP/PC - lactic acid threshold is reached
- Creatin Kinase responds to increase in ADP
- For every molecule of PC one ATP is resynthesised
17. Describe the Alactacid component of EPOC
- Involves restoration of ATP/PC
- Oxygen consumption remains high to allow elevated rate of aerobic respiration
- Energy released continues production of ATP
- Enables PC Stores to reform
- Uses up to 4 litres of oxygen
- Takes 2/3 minutes for complete restoration
- 50% of stores are replaced in 30 seconds
- Restoration of myoglobin with oxygen/stores
18. Identify and define the type of strength most relevant to a 100m
sprinter.
Identification
- Dynamic/ elastic/ explosive strength/ power
Definition
- The ability of neuromuscular system to overcome resistance with high speed
of contraction/ a combination of strength and speed/ rate at which energy is
produced
19. Design a weight training programme to improve this type this type of
strength
- (specificity) Exercise the muscle groups relevant to a 100m sprinter/ Leg curls,
leg extensions
- (Overload/Progression) – Increase number of sets/ reps/ decrease rest time/
increase intensity/weight/ frequency
- (Moderation) – do not do to much to soon
- (Frequency) – 3 – 7 times a week
- (Intensity) – 75% - 85% of 1RM
- (Sets) 3- 6
- (Reps) 5- 10
- (Rest) Relief ratio 1.3
20. Using examples from a sport of your choice, explain when and why a
performer uses the lactic acid and the aerobic energy systems and fuels
during a competitive match.
- During a match performer will be using a mix of all three energy systems
- At any one point, one system will be predominant/ one system takes over from
another
- Depending on the intensity of the exercise at that point
- For high intensity (short duration 10 seconds to 2 min) activity, lactic acid
system is predominant e.g. in a game of hockey sprinting down the wing with the
ball
- For medium/ low intensity (over 2/3 minutes) activity aerobic system is
predominant e.g. in a game of hockey: a midfield player who is constantly
following play around the pitch
Fuels used
- Duration and intensity also play a major role in the type of fueld used
- For high intensity/ short duration carbohydrates are broken down for energy/
glycogen is used e.g. in hockey player will use carbohydrates / glycogen
when sprinting
- For low intensity/ long duration fats/ carbohydrates are broken down for
energy e.g. in a game of hockey player will use fats to last the duration of the
game
21. Discuss the effects of level of aerobic fitness, availability of oxygen and
food fuels on the efficiency of the aerobic energy system
Levels of aerobic fitness
The higher the aerobic fitness of the performer
- The higher the intensity of exercise they can perform using the aerobic
system
- This means that can exercise for longer periods of time
- Because they can performer at a higher percentage of their VO2 max before
reaching OBLA
Availability of oxygen
The higher the aerobic fitness of the performer
- The greater the efficiency of the respiratory system – larger lungs
- The greater the efficiency of the cardiovascular system – larger heart
- Therefore the greater the supply of oxygen to the working muscles
- The more efficient the removal of waste products from the body
- Therefore the more efficient their aerobic energy system
Availability of food fuels
- Glycogen is the major fuels for the first 20 minutes of exercise
- Because oxygen supplies are limited
- Fats are a major fuel after 20 minutes of exercise
- The greater stored of glycogen in the muscle/liver the longer the performer
can work aerobically
- When glycogen stored are depleted fats can be used to aerobic energy
production
- The fitter the performer the earlier they can start to use fats during sub
maximal exercise
- Fat requires 15% more oxygen for its breakdown
- And means the athlete can only work at lower intensities
- Once OBLA has been reached the body has insufficient oxygen available to
burn fats
- Only carbohydrates can be broken down anaerobically
22. Define OBLA and describe its effect on skeletal muscles
Definition
- The point at which lactic acid in the blood suddenly decreases/ anaerobic
threshold.
Effects
- Muscle fibres become more acidic/ph levels drops
- This effects enzyme action/ denatures enzymes/ inhibits further breakdown
of glycogen
- Makes muscle contractions difficult/ causing fatigue/pain
23. Explain when and how lactic acid is fully removed from the muscles
When
- Removed at the end of exercise/ recovery period/ cool down/ EPOC
- During the Lactacid/ slow component
How
- Using oxygen/ aerobic respiration
- Through elevated respiratory rates
- Lactic acid is converted to Pyruvic acid
- And metabolised to carbon dioxide and water
- Lactic acid is converted to protein
- Lactic acid is converted to glycogen/ glucose/ Cori cycle
- Lost in sweat/urine
-
24. Explain the principle of a coupled reaction using the ATP/POC
system as your example
Linked reactions take place/ the product of one reaction are used in another
reaction
The first reaction produces energy this is an exothermic reaction
PC -> P + C + Energy
In the second reaction the energy created in the first is used to form a
compound endothermic reaction
ADP + P + Energy -> ATP
25. Creatin supplementation are a type of nutritional ergogenic aid
Discuss the effect of using this aid referring to the following:
- The type of performer benefiting
- The performance enhancing qualities
- The associated side effects
Type of performer
- Anaerobic/ power/strength
- Any high intensity/ short duration performer
- E.g. 100m sprinter
Performance enhancing qualities
- Increases capacity for/ duration of high intensity activity
- Reduces recovery time
- Allows higher quality interval training/ strength training sessions
Associated side effects
- Weigh gain/ water retention
- Possible muscle cramping
- Long term effects not fully known
- Possible liver and kidney problems
26. Carbohydrate loading is a type of nutritional ergogenic aid
Discuss the effect of using this aid referring to the following:
- The type of performer benefiting
- The performance enhancing qualities
- The associated side effects
Type of performer
- Aerobic/ endurance performer
- Any medium/ low intensity/ long duration performer
- E.g. middle long distance runner/ games players
Performance enhancing qualities
- Increases glycogen synthesis activity
- Increases muscle glycogen stores
- Increases endurance capacity
- Delays fatigue
Associated side effects
- Weigh gain/ water retention
- Feelings of weakness during depletion stage
- Depression/ irritability during depletion phase
27. Identify and describe one type of training other than interval or
circuit that could be used to develop aerobic capacity
Continuous training
- Low/ medium intensity/ 60- 80%
- Long duration more than 20 minutes
- Rhythmical exercise/ large muscle groups
- Frequency Is at least 2 times per week
Fartlek
- Form of continuous training
- Low intensity training interspersed with bouts of high intensity
- Long duration more than 20 minutes
- Frequency is at least twice per week
- Rhythmical exercise
28. Discuss the advantages and disadvantages of these types of training
Continuous Training – Advantages
- Low intensity therefore small injury risk
- Easy for specificity runners can run swimmer can swim ect
- Develops muscular endurance
- Can train for long periods of time
Disadvantages
- Only trains the aerobic system
- Limitations for team players / anaerobic performers
- Motivation needed
- If a lot of running involved danger of bone and connective tissue damage
Fartlek training – Advantages
-
Develops aerobic and anaerobic systems
Easy for specificity e.g. runners can run, swimmers can swim, cyclists can
cycle ect
- Develops muscular endurance
- Good for team players
Disadvantages
- Risk of injury
- More demanding therefore motivation needed
- If a lot of running involved danger of bone and connective tissue damage
28. Explain how target heart rates are used as an intensity guide
-
-
Target heart rate if the range of heart rate prescribed to match the training
intensity requirements of a performer
Performer must remain within this range for training to be effective/ bring
about aerobic gains
Need to overload the aerobic system
But stay below the anaerobic threshold
Heart rate measured using heart rate monitor
Used calculate the training zone
Maximum heart rate = 220 – age
-
29. Describe the method for the PWC170 test used to measure aerobic
capacity
Measure heart rate using a heart rate monitor
Cycle/ exercise bike
The person pedals at three consecutive workloads
Until heart rate reaches a steady rate
A heart rate graph is plotted
And used to predict the exercise intensity
-
30. Identify and explain four physiological factors related to the heart
and skeletal muscle that enable the performer to score so highly on
the aerobic capacity test
Heart
- Large strong heart – Able to contract with more force, increased stroke
volume, more blood and more oxygen pumped around the body so greater
efficiency
- Low resting heart rate – Greater efficiency at pumping blood/oxygen to the
working muscles/ exercise at lower heart rate
- Large stroke volume/ cardiac output – more blood/ oxygen pumped ( per
beat) increased efficiency
Skeletal muscle
- Large myoglobin – More efficient transport of oxygen from the blood
capillaries to the mitochondria increase store of oxygen delays OBLA
-
-
-
Many Mitochondria – Allows greater use of aerobic energy/ more ATP/ less
time spent on anaerobic capacity
High enzyme activity – Increases rate of glycogen/ fat breakdown
Large stored of glycogen/ fats – More fuel/ potential energy available ( to
break down for ATP resynthesis) so produce large amount of ATP
Large number of slow twitch muscle fibres – Physiologically more suited to
use oxygen/ aerobic/ endurance work/ greater fatigue resistance
Increased number of capillaries – More blood/ O2 available/ increased
gaseous exchange
31. Describe two type of stretching that could be used to develop
flexibility
Static stretching
( an active stretch) which involved a performer taking a joint to a position
beyond its point of resistance
( A passive stretch) uses a partner to move the joint to a position beyond its
point of resistance
Position is held for 6+ seconds
-
Ballistic/ dynamic stretching
Momentum is used to take a joint through its full range of movement
Involves swinging/ circling/bouncing
-
PNF ( Proprioceptive neuromuscular facilitation)
Partner takes joint to a position just beyond its point of resistance
Performs an isometric contraction ( for 6 – 10 seconds)
Muscle is relaxed and stretched again
32. Explain the physiological changes to skeletal muscle and
connective tissue after flexibility training
-
-
Muscle become longer because – Reflex mechanism of muscle spindle
occurs at greater range of movement, muscle spindle becomes used to the
length of stretched muscle, stimulus to the stretch reflex is reduced, strength
reflex is increased
Increased elasticity
33. Using examples from the games situation, explain when and why
tour performer uses each of the there energy systems
ATP/PC - When
- used in moments requiring intensity/ very short duration/ up to 10 second
e.g. tacking/ shooting/ jumping
Why
- energy can be generated/ ATP resynthesised quickly
- In the absence of oxygen
- PC is readily available/ stored in the muscle cell
- Increase in ADP
Lactic Acid – When
- Used for high intensity activity short duration 10 seconds – 2minutes e.g.
sprinting down the wing/ fast breaks – attack or defence
Why
- A fast supply of energy/ fast resynthesis of ATP
- In the absence of oxygen
- Glycogen is broken down ( anaerobically)
- Decrease in PC
Aerobic – When
- Used for low intensity – low duration 2- 3+ e.g. jogging around the pitch/
lasting the duration of the game
Why
- Used when respiratory system and cardiovascular system are delivering
sufficient oxygen to the working muscles
- An efficient source of energy/ ATP resynthesis/ large amount of energy/ no
fatiguing by products
- Oxygen supply is such that fats can be mobilised ( producing an abundance
of energy
34 - Outline the physiological processes that will happen during a 5 minute
recovery phase following an intense period of anaerobic exercise
Recovery
- Return the body to its pre – exercise state
- This happens during EPOC ( Excess post exercise oxygen consumption
- Oxygen used to repay the oxygen debt
- To resaturate myoglobin with oxygen
- To maintain elevated heart/ Respiratory rates
- To maintain a high body temperature
-
During Alactacid debt/ fast component
Muscle phosphogen stores/ ATP/PC are restored
Takes 2 -3 minutes for full recovery / 50 % in 30 seconds
Using up to 4 litres of oxygen
-
During the Lactacid debt/ slow component
Lactic acid is removed/ oxidised
In the mitochondria ( via the aerobic system) / Cori Cycle
Converted to Co2/H20/ glycogen/ glucose/ protein/ Pyruvic acid/ sweat/
urine
34. Sketch a graph of energy supplied against time to show when each
of the three energy system is predominant in relation to duration of
exercise
35. Describe a Carbohydrate loading and identify the advantages of
using this method
- Exhaustive training until a week before competition then taper exercise
intensity
- 7 – 4 days before competition eat low carbohydrate diet/ deprive muscles of
carbohydrates
- In three days leading up to competition eat high carbohydrate diet
Advantages
- Safe/ minimal risk to health and is legal
- Increases activity of enzymes responsible for glycogen syntheses
- Increases glycogen stored/ endurance potential/ capacity/ train for longer
- Increases capacity for high intensity activity
- Reduces recovery time/ delays fatigue
- Allows higher quality interval training/ strength training sessions
36. Explain why physiological adaptations have occurred after a period
of aerobic training, giving reasons related only to the heart and
vascular system.
Heart
- Greater efficiency – allows more oxygen/ blood to be pumped into systemic
circulatory system
Increased size of athletes heart – which increases the size of the ventricles
allowing for more blood to enter the ventricles
- Greater elasticity – More blood entering the ventricles increases the
stretching of the walls which results in a more forceful contraction
- Stronger heart muscle – Increase force/ strength allowing for more blood/
oxygen to be pumped out per beat
Vascular system
- Capillarisation/ new capillaries developed – Increased gaseous exchange/
allowing more oxygen into the body/ expelling carbon dioxide and lactic acid
more efficiently
- Increased elasticity/ vasomotor control – Increases the effectiveness of the
vascular shunt mechanism/ more efficient redistribution of cardiac output
- Increased blood volume – Better transport of gases/ oxygen and carbon
dioxide
- Increased plasma count/ reduces viscosity – Which allows blood to flow
more quickly/ improved circulation
- Increased red blood cells – Increases haemoglobin density to allow fro more
efficient transport of oxygen
- Decreased blood pressure – Less resistance to blood flow
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-
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37. Identify, define and give a method of evaluation for two components
of fitness other than aerobic capacity, strength and flexibility
Speed – how fast you can move part of your body e.g. sprinting - 100m
sprint
Reaction time – Time between a stimulus being detected and the first
movement in response to it e.g. swimming start – Rule drop test
Agility – Combination of speed and coordination/ ability to change direction
at speed e.g. dodging/marking at netball – Illinois agility run
Balance – Ability of the body to maintain equilibrium ( static or dynamic) e.g.
skiing – Stalk stand/balance board
Co – ordination – Ability to put the relevant motor programmes in the right
order to produce smooth/ efficient movement e.g. layup in basketball –
alternate hand wall toss test
Body composition – the relative amount of fat mass/ fat free mass in the
body % of body fat – Skin fold callipers
38. Describe what is meant by each of the following terms:
macrocycles; mesocycles; microcycles.
- Macrocycle as the long term/ one year training block
- Ensuing peak physical condition for competition season
-
Mesoccyle as the intermediate training block between 1- 4 monthsw
Each with its own objective to help achieve the overall objective of the
macrocycle
Increase strength/ power/endurance
- Microcycle as the short term training block – up to 4 weeks
- Each block will have its own objectives to help achieve the overall objective
of the mesocycles/macrocycle
- Resistance training each week to ensure sufficient recovery and develop
endurance strength
39. Discuss the benefits of Periodisation in planning a training
programme?
- Splits training into specific blocks
- Helps to ensure that an optimal physiological peak is reached at the correct
time for an important competition e.g. Olympics
- Each block is designed to prepare fro a specific performance component/
technique
- Training is therefore spilt into smaller units to maintain motivation/ avoid
boredom/ overtraining/ fatigue
- Double Periodisation allows the performer to peak for a qualifying round and
the championships
- Before competitive season athlete may use tapering
- Tapering involves reducing the training to allow the body to achieve
maximum energy stored prior to competition
- E.g. focus more on technique than developing fitness
- This would usually last between 1 – 3 weeks prior to competition
40. Define Vo2 max and identify a common method used to evaluate it
The maximum volume of oxygen that can be taken in and utilised per minute
of time
- Multistage fitness test
-
-
41. Explain three physiological reasons why males tend to have higher
values for Vo2 max than females
Men have larger muscles/ greater % of muscle which means more
mitochondria/ aerobic enzymes
Men have higher testosterone concentrations which means that theyt have
larger muscle mass for greater energy supply
Men have less % body fat/ oestrogen which means they carry less mass that
uses energy
Men have larger hearts/ ventricles which means that more blood can enter
and leave the heart per beat they have a higher stroke volume
Mean have greater haemoglobin/ red blood cells concentration in blood
which benefits the transport of oxygen
Men have higher lung volume capacity which means more oxygen enters
and more carbon dioxide leaves the body per breath
-
-
-
-
-
42. Outline the main features of a weight training programme designed
to develop maximum strength
Form of interval/ circuit/ pyramid training
Can be altered depending on levels of fitness the training programme is
flexible
Training principles apply/ overload/ progression/ specificity/ warm up/ cool
down/ pre test
Heavy weight/ low reps/ long rest between sets
(frequency) – 3 – 7 times a week
(Intensity) at 85% or more of 1RM
(Time) – 2 – 5 sets and 2 – 6 reps
(Time 2 ) with 3 – 5 minute rest between sets
43. Identify two physiological adaptations that take place during the
training programme and explain how each helps to improve
maximum strength
Greater number of motor units recruited – Increases the contraction of the
muscle for greater force to be generate
Reduced autogenic inhibition – these mechanism prevent muscles from
exerting more force than bones/ connective tissue can tolerate
Muscle hypertrophy( larger muscle) - Provides more sites for force
production/ allows for a greater force/ contraction
Increase in the number of muscle fibres - Allowing for a greater force of
contraction
Increased levels of muscle phosphogens – Increases the efficiency of the
ATP – PC system allowing high intensity exercise to carry on for longer
44. Describe two long term health risks associated with taking steroids
Testicular atrophy, reduced sperm count and enlargement of breast sin
males/ infertility
Disruption of menstrual cycle/ reduction of breast size, deepening of voice,
growth of facial hair in females, infertility, decrease in oestrogen
Liver damage/ tumours/cancer
Increased risk of coronary heart diseases/heart attack/ high blood pressure
Psychological problems/ addiction / extreme aggression
45. Describe the lactic acid energy system
(Type of reaction) – Anaerobic/ without oxygen
(fuel used) – Glycogen/ glucose/ carbohydrate
(Site of reaction) – Sacroplasm/ cytoplasm
(Controlling enzyme) – PFK/LDH
(Energy yield) – breakdown of glycogen to Pyruvic acid
(Specific stages) – Works on a coupled reaction principle, reaction 1 is
exothermic releases energy, Reaction 2 is endothermic/ uses energy,
Resynthesis of ATP from ADP and P
(By Products) – Lactic acid
46. Discuss the advantages and disadvantages of using the lactic acid
system
Advantages
- Few chemical reactions/ relatively quick/ simple
- Good for high intensity exercise between 10 seconds and 2 minutes
- Does not require oxygen therefore can use it early in exercise period
- The by product lactic acid can be converted back to glycogen in the liver and
used for fuels/ Cori cycle
- The by product lactic acid can be broken down to co2 and h20 and energy
Disadvantages
- Only a relatively small amount of energy is released less efficient than the
aerobic system
- Accumulation of lactic acid lowers pH/ inhibits enzyme activity/ reduced
ability to resynthesis ATP
- Lactic acid can only be broken down in the presence of oxygen so exercise
intensity must be reduced/ stopped for this to happen/ causes fatigue
-
47. Outline and interval training session that is designed to stress the
lactic acid system
(duration)– From 10 seconds to 3 minutes
(Intensity) – Very high close to vo2 max 75% +
(Work: Relief ratio) - 1:3
(Number of work/ relief intervals) – 2-5 sets/ 5 – 20 reps
48. Explain how you would apply the training principles of overload,
specificity and reversibility to ensure your sessions remains
effective throughout a training programme.
Overload
- The body must be pushed beyond the levels at which it is accustomed for
improvement to be made
- The body will adapt to this overload and further improvement to the
efficiency of the lactic acid system will occur/ increased tolerance to lactic
acid
- Must be progressive or injury can occur/ moderation
- Manipulate variables
- Duration of work interval increased/ intensity of work interval increased/
number of sets/ reps increased/ increase frequency
Specificity
- Training should be relevant/ appropriate to the sport/ individual
- In terms of energy system/ muscle involved/ fibre types recruited
- Therefore ensure interval training session are undertaken in correct
environment for athlete
- Peaking/ Periodisation must also be considered to ensure athlete is in top
physical condition for competition
Reversibility
- The deterioration in performance/ loss of benefits that occur if training stops/
intensity stops/ ineffective overload
- Sessions must be interesting/ varies to ensure training is maintained
49. Define the terms energy, work and power, giving the units as
measurements for each?
- Energy – The capacity/ ability to perform work - Joules
- Work – The product of force multiplied by distance. Work done = Force x
Distance - Newton metres
- Power – The rate at which energy is created/ used/ a combination of
strength and speed/
- Power = (Force x distance) / Time – Watts
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50. Explain why ATP plays such a major role during physical activity
The only useable form of energy in the human body/ energy currency that
powers all form of biological work
A high energy phosphate compound/ the outer phosphate bonds are high
energy bonds/ a store of potential energy
When the terminal phosphate bond is broken energy is released/ ATP is
broken down to release energy/ ATP  ADP + P + Energy
An exothermic reaction
Facilitating enzyme is ATPase
Can be resynthesised ( via the energy system)
The breakdown and resynthesis of ATP is a reversible reaction
51. Explain OBLA
Onset of blood lactate accumulation
The point at which the aerobic system can no longer reach the body demand
for ATP/ Not enough oxygen
Occurs when the body converts to anaerobic energy supply/ anaerobic
threshold
Causing a large accumulation/ rapid increase of lactic acid in the blood
Therefore exercise OBLA can only be maintained for a short while