Exercise Physiology TOP Exam Questions And CORRECT Answers what is periodisation ✔✔✔ the organised division of training into specific blocks. Each block is known as a cycle and has a specific goal and time -frame why do we use perio disation ✔✔✔ -to ensure a performer reaches their peak at the correct time -to avoid injury and burnout -to ensure training has structure and gives realistic goals what are the 6 principles of training ✔✔✔ -specificity -progression -overload -reversibili ty -variance -moderation what is specificity ✔✔✔ should be relevant to the individual sport/energy system/fibre type what is progression ✔✔✔ training should gradually increase to ensure adaptations take place what is overload ✔✔✔ training should be outs ide of the performer's comfort zone to gain adaptations (FITT principle) what is variance ✔✔✔ training should include a range of activities to prevent boredom and increase motivation what is moderation ✔✔✔ training must be appropriate to maintain a healthy lifestyle (too high = injury) (too low = no adaptations) what is reversibility ✔✔✔ training must be maintained otherwise adaptations will reverse e.g. injury, pre -season how do we know what training intensity to work at ✔✔✔ results from fitness tests what is a macro -cycle ✔✔✔ -a long term training plan, typically over 1 year period, with a long-term goal -e.g. achieve my PB at national championships -each macro -cycle is broken dow n into several meso -cycles what is a meso -cycle ✔✔✔ -a mid -term training plan over 4 -16 weeks depending on the phase of training the performer is in -this is to achieve a mid -term goal -e.g. to maintain fitness over a transition period -each meso -cycle i s broken down into several micro -cycles what is a micro -cycle ✔✔✔ -short term training plan over 1-3 weeks -aims to achieve a short term goal -e.g. perfecting sprint start technique -each micro -cycle is split up into a number of different sessions -each session focuses on a specific unit, such as skill based sessions or flexibility/strength training describe the preparatory phase ✔✔✔ -off season -pre season -sports specific and skill based fitness what is the objective of the preparatory phase (phase 1 and 2) ✔✔✔ -phase 1: general conditioning will take place to develop a base that can be built on in pre -season e.g. aerobic training -phase 2: progressive overload is the focus and intensity is increased. sports specific fitness is central. as competition gets closer, more competition based games e.g. pre -season friendly describe the competitive phase ✔✔✔ -competition season -maintain ing fitness -avoid injury -develop tactics what is the objective of the competitive phase (phase 3 and 4) ✔✔✔ -phase 3: training load reduces, with more rest given. strategies, tactics and game play are the focus -phase 4: tapering takes place 2 -3 weeks prior to competition. this is where training intensity stays the same, but training load decreases (fuel stores maintained) describe the transition phase ✔✔✔ -time for active rest -low intensity work used while allowing time to recover from any injuries what is the objective of the transition phase (phase 5) ✔✔✔ as preparatory phase draws near, training will gradually increase again and cycle will be repeated define VO2 max/aerobic capacity ✔✔✔ the maximum volume of oxygen inspired, transported and uti lised per minute of exhaustive exercise what is V o2 max measured in ✔✔✔ ml/kg/min what factors can affect Vo2 max ✔✔✔ -physiological makeup -age -gender -training -genetics how does physiological makeup affect vo2 max ✔✔✔ the greater the efficiency o f the body systems to inspire and use oxygen, the greater the vo2 max explain how cardiovascular system can contribute to a higher vo2 max ✔✔✔ cardiac hypertrophy will increase stroke volume and cardiac output explain how respiratory system can contribute to a higher vo2 max ✔✔✔ more air inspired due to strong respiratory muscles/larger lungs explain how muscular system can contribute to a higher vo2 max ✔✔✔ capillarisation: increased surface area for gaseous e xchange explain how energy systems can contribute to a higher vo2 max ✔✔✔ increased number of myoglobin how does age affect vo2 max ✔✔✔ -from early 20's, vo2 max declines by approx 1% per year -as you age, you gradually lose elasticity in the heart, bloo d vessel and lung tissue walls -this reduces efficiency in inspiring and transporting oxygen -avoid by training more how does gender affect vo2 max ✔✔✔ -females tend to have 15 -30% lower vo2 max than males of the same group -this is because females hav e higher % body fat -females also have smaller lung volumes, sv, co and haemoglobin level how does training affect vo2 max ✔✔✔ -aerobic training should increase vo2 max by 10 -
20% -in ageing performers, this increase will counteract the 1% vo2 max decline that occurs from ageing -aerobic training results in adaptations such as increased strength of respiratory muscles and levels of haemoglobin, myoglobin and mitochondria, which increases vo2 max describe the Cooper run ✔✔✔ -12 min continuous run -aim to travel as far as possible in time
20% -in ageing performers, this increase will counteract the 1% vo2 max decline that occurs from ageing -aerobic training results in adaptations such as increased strength of respiratory muscles and levels of haemoglobin, myoglobin and mitochondria, which increases vo2 max describe the Cooper run ✔✔✔ -12 min continuous run -aim to travel as far as possible in time
