principles of exercise
Terms
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- glycolysis
- an energy pathway inside the cell where glucose is broken down into pyruvate or lactate.
- interval training
- when work and rest periods are spaced correctly. allows an athlete to complete a high volume of very high intensity work.
- mechano-receptors
-
in joints and within muscles
provides information about the initiation and continuation of movement. - systole
- portion of the cardiac cycle in which the ventricles are in contraction to pump blood.
- proprioceptors
- receptors that provide information about the position and movement of the body, found in joints, muscles and canals of the ears.
- oxidative phosphorylation
- a process in the mitochondria of a cell where ATP is formed.
- homeostasis
- the maintenance of a constant internal environment.
- relative strength
- the ability of an athlete to move or accelerate their own body mass.
- glycolytic capacity training
-
to overload to anaerobic glycolytic ssystem.
repeated bouts of maximum intensity exercise causing a lactate stacking effect. - relative strength programme
- improves motor unit activation, firing frequency, and synchronisation. Results in improved coordination and force.
- power
-
the rate of work, work per unit of time
P = W/T - aerobic
- with oxygen
- ATP-PC system
- a high energy short term system involving muscle stores of ATP and phosphocreatine. Also the regeneration of ATP from ADP
- IAT
- individual anaerobic threshold
- glycogen
- a glucose molecule that is broken down by the cells and stored as a carbohydrate.
- basal metabolic rate
- the body's basic rate of metabolism or function.
- ADP
-
adenosine diphosphate
a molecule that combines with a phosphate to create ATP - ATPase
- an enzyme capable of breaking down ATP
- PH
- a measure of the acidity of a solution or blood.
- the rest principle
- to optimise fitness improvements, training sessions must be interspersed with rest sessions to allow the body time to recover and adapt to increasing exercise loads.
- the ceiling principle
- as fitness levels increase, the relative and absolute improvements in fitness will decrease, even with a progressive overload.
- the maintenance principle
- detraining may be avoided by maintaining the intensity and duration of exercise sessions while decreasing the frequency by 2/3
- glucose
- a simple sugar that is transposed via the blood and metabolized by tissues.
- isotonic
- contraction where the muscle shortens and the segment moves (the joint angle changes)
- Reversibility principle
- in the absence of training, athlete's performance and fitness levels will decrease.
- RPE
-
rating of perceived exertion
- glycogenolysis
- the breakdown of glycogen into glucose.
- the specificity principle
- training should be specific to the movements, muscles, and energy systems of the sport being trained for.
- absolute strength
- the ability of anthlete to move an external load
- isokinetic
- action where the rate/speed of movement is constant even through maximal force exerted.
- isometric
- contraction in which the muscle develops tension but remains the same length (joint angle does not change)
- fartlek training
- an adaption aof interval and continuous training. uses running at fast and slow speeds on hilly anf flat surfaces.
- repitition
- the number of times an exercise is repeated in a set.
- lactic acid
- an end product of glucose breakdown in the glycolytic pathway formed in conditions with inadequete oxygen.
- autonomic nervous system
- part of the nervous system that supplies the body organs (involuntary)
- ATP
-
adenosine triphosphate
adenosine molecule + 3 phosphate bonds
(essential for energy) - absolute VO2
- the amount of oxygen consumed over a given period of time measured in litres per minute.
- local endurance
- a measure of a person's ability to perform a specific task.
- hypertrophy
- an increase in cell size.
- kreb's cycle
- energy pathway where energy is transferred from carbohydrates, fats and proteins to NAD and FAD for subsequent production of ATP in the electron transport chain.
- circuit training
- provides general conditioning to improve body composition, muscular strength and endurance and cardiovascular fitness. a weight is lifted at 40-55% of 1rm as many times as possible in a certain time then moves on to the next station after a short rest.
- general endurance
- a measure of a person's ability to sustain a high level of work output.
- tidal volume
- the volume of air in each breath.
- ergogenic aid
- a substance or procedure that improves performance.
- 8 components of fitness
-
endurance (local and general)
strength (local, general, relative, absolute)
speed
power
flexibility
coordination and balance
agility
body composition
- rest interval
- the time period between bouts of exercise in an interval training programme.
- endurance
- the ability to withstand stress over a long period of time.
- mitochondria
- an organelle in the cell that is responsible for the production of ATP when there is oxygen present.
- continuous training
-
a steady state prolonged exercise at moderate to high aerobic intensity.
suitable for beginners or those with heart problems. -
VO2 Max
Maximal Oxygen Uptake - the greatest rate of oxygen consumption measures during severe high intensity exercise. It is dependant on maximal cardiac output and maximal oxygen concentration difference between the veins and the arteries.
- aerobic glycolytic system
- energy at a slower rate for long term exercise. With oxygen. Glycogen, lipids and proteins are used as substrates.
- gluconeougenisis
-
part of the anaerobic glycolysis process.
excess pyruvate and lactate travel to the liver to be converted back to glucose. Which is further converted to glycogen for storage. - osteoporosis
- a decrease in bone density due to a loss of cortical bone. Common in older women and implicated fractures. Estrogen, calcium and exercise all affect the process of this condition.
- the F.I.T.T principle
- an optimal training overload relies on the proper manipulation of the frequency, intensity, time and type of training.
- general strength
- whole body strength
- muscular strength
- the maximal amount of force that can be generated by a muscle or muscle group.
- motor unit
- a motor neuron and all the muscle fibres it innervates.
- feed back
- feed back from mechano receptors and chemo receptors detect movement and PH levels to help maintain homeostasis.
-
myoglobin
(red pigment) - a protein in muscle that can bind oxygen and release it when oxygen levels drop. Helps bring oxygen from the blood vessels to the cell and mitochondria.
- myofibrils
- the portion of muscle containing the contractile filaments called actin and myosin. This is what gives the muscle it's striated appearance.
- karovnen method of estimating the intensity
- calculates the target heart rate by using the athlete's resting heart rate, heart rate reserve,and specified percentages.
- speed
- the rate of performance, or the rate of execution of a movement.
- feed forward control
- anticipation of exercise results - even before exercise - in increases in the cardiorespiratory system.
- fast twitch muscle fibres
- fast glycolytic or type IIb fibres. characterized as having low oxidative capacity but high glycolytic capacity.
- intermediate fibres
- fast oxidative glycolytic or type IIa. These fibres are a mix between slow and fast twitch fibres.
- coordination
- the ability to accomplish tasks requiring the execution of more than one task simultaneously.
- local strength
- the strength of a specific muscle or muscle group.
- chemo-receptors
-
found in muscle and in the blood stream.
Detects changes in muscle and blood PH - maximal power programme
-
improves motor unit activation, firing frequency and synchronisation with a small increase in muscle mass.
increases speed and strength. - diastole
- (resting phase) the period of filling the heart with blood between contractions.
- the overload principle
- to improve a fitness component it must be overloaded. To elicit optimal adaptation and to prevent injury, overload must be individualised and progressive.
- veno constriction
-
stiffening of veins allowing large quantities of blood to move into central circulation.
allows for an increase in venous return. - vasodilation
- enlarging of arteries
- stretch shortening cycle
- when a muscle is rapidly stretched before performing a concentric contraction.
- plyometric training
- used for athletes involved in sports that involve explosive powerful movements.
- anearobic
- without oxygen
- thermo-regulation
- a rise in core temperature causes an increase in skin-blood-flow. Blood goes to the skin to be cooled then returned to the core to cool the core. If temperature continues to rise sweating is initiated to allow for greater cooling via evaporation.
- anaerobic threshold
- the level of oxygen consumption where there is a rapid increase in blood lactate concentration.
- stroke volume
- the amount of blood pumped into circulation each heart beat.
- DOMS
- delayed onset of muscle soreness. muscle soreness occurs 12 -24 hours after exercise.
- sliding filament theory
- a theory of muscle contraction describing the sliding of the thin (actin) filaments past the thick (myosin) filaments.
- cardiac output
- the amount of blood pumped by the heart into circulation per minute.
- slow twitch fibres
-
muscle fibre type that contracts slowly and develops relatively low tension but displays great endurance to repeated stimulation.
Slow oxidative or type I - balance
- the ability to maintain stability while performing movements.
- flexibility
- the range of motion permitted across a joint between 2 adjacent body segments.
- the individualisation principle
- training benefits are optimised when programmes are planned and if neccesary adjusted to meet athlete's individual needs and capabilities.
- systolic blood pressure
- the highest arterial pressure measure during a cardiac cycle.
- diastolic blood pressure
- the arterial blood pressure during the period of diastole.
- agility
- the ability to change direction while maintaining a fast pace.
- ventilation
- the movement of the air into or out of the lungs: external respiration.
- body composition
- a person's physical makeup in terms of height weight circumference muscular tone and fat deposits.
- strength endurance programme
-
low intensity high reps
small increse in muscle mass and maximal strength and increased motor unit activation. - H+ hydrogen ion
- a free hydrogen ion in a solution that results in a decrease in the PH of the solution.