EOY Exam key areas Phys A / B

exam

Ex Phys A

Steady State

Oxygen supply meets the oxygen demand during exercise.

Vo2 Max

Is the maximum amount of oxygen the body can take in, transport, and use during intense exercise. Is a measure of aerobic fitness and cardiovascular endurance.

Muscle Fibre Types

Slow twitch, Fast twitch oxoditive, Fast twitch glycolytic

Type 1, slow twitch

Energy system: Aerobic

High myoglobin content

Colour: Red

Glycogen stores: Low

Fatigue resistance: Very high

Most suited to: Endurance events

Type 11 A, Fast twitch oxoditive

Energy System: Aerobic / Anaerobic

Moderate Myoglobin content

Colour: Pink / Red

Glycogen Stores: High

Fatigue Resistance: Moderate

Best suited to: Repeated high intensity efforts

Type 11 B, Fast twitch glycolytic

Energy System: Anaerobic

Low Myoglobin content

Colour: White

Glycogen Stores: Very high

Fatigue Resistance: Low

Best Suited to: Explosive power activities

LIP

Lactate inflection point

The point at which the body is unable to prevent the build up of hydrogen ions ( H+) in the working muscles.

Hitting the wall

Myoglobin

Aids the delivery of oxygen from the cell membrane to the mitochondria.

Acts as a storage system of oxygen for when blood concentrations of oxygen get too low to meet the demands.

acute and chronic adaptations

Are immediate adaptations, that last the duration of the exercise.

Considers Cardiovascular, respiratory, and muscular responses.

E.g Heart rate increasing at start of a run.

Ex Phys B

Recovery

The process of returning the body to it’s pre exercise state.

Restoration of all energy stores.

Fates of lactic acid

65% is oxidised to form carbon dioxide and water.

20% is converted back into glucose by the liver. This is returned to the liver and muscles to be stored as glycogen.

10% is converted in the liver to form protein

5% is converted into glucose.

Lactic and alactacid

Alactacid:

Immediate recovery phase.

Replenishment of ATP and PC stores, o2 restoration of myoglobin and haemoglobin.

Lactacid:

Slow component

The portion of oxygen required to remove lactic acid from the muscle cells and blood.

De training

Also known as “Reversibility”.

Results from training are lost much quicker than they are gained.

De training can happen due to injury or illness.

Fatigue

A state of discomfort and decreased efficiency resulting from prolonged or excessive exertion.

DOMS

Peaking and Tapering

Peaking: Training that results in athletes reaching their optimum state of readiness for competition.

2 types: Whole year peaking, or specific event peaking.

Tapering: The reduction of training intensity.

About 40% reduction in amount of training.

A slight reduction to training intensity later in the same week.

Assists in maximum recovery, and reduced fatigue.

Health related fitness components

Health related:

Aerobic capacity

Muscular strength

Muscular endurance

Flexibility

Body composition

Skill Related fitness components

Muscular power

Coordination

Balance

Anaerobic capacity

agility

speed

Reaction time

Training Principles

Intensity

Training zones

Duration

Individuality

Diminishing returns

Specificity

Progressive overload

Reversibility

Tedium / variety

Training year

Preparatory

Competition

Transition

Resistance training

Also called “Weight training”

Improves Max strength and muscular power.