2. The amount of oxygen that can be taken into the body and consumed. Expressed as millilitres per kilogram of body mass per minute(mlKg-1min-1). Factors affecting VO2 max: Fitness, sex, age and physiological makeup (such as muscle fibre type etc.)

3. 1. External Respiration 2. Transport of O2 around the body 3. Internal respiration 4. Utilisation of oxygen AGESEXVERY POOR POORAVERAGEGOODVERY GOOD 20-29MALE3839-4344-5152-5657+ 20-29FEMALE2829-3435-4344-4849+

4.  Women have lower maximum cardiac output  Women have lower stroke volume/smaller left ventricle  Women have smaller blood volume/lower haemoglobin levels  Tidal volumes and ventilatory volumes are smaller in women  Women have higher percentage body fat

5. Physiological adaptations:  Lungs: Respiratory muscles get stronger, lung volume increases, maximum pulmonary ventilation increases  Heart: Myocardial hypertrophy, resting heart rate decreases  Vascular system: Arterial walls more elastic, increased number of capillaries at muscles and lungs, blood plasma volume increases, red blood cells and haemoglobin increase  Muscle: Mitochondria increase in size and number, myoglobin levels increase, increase in enzyme activity, increase in muscle glycogen stores

6. Maximal: The maximum force that can be exerted by a muscle in one single contraction. Explosive: The ability to overcome resistance with a high speed of contraction. Endurance: The ability to sustain a number of muscular contractions for a period of time.

7.  Maximum strength: Hand grip dynamometer  Explosive strength: Sergeant jump  Strength Endurance: Sports Coach UK sit up test Factors affecting strength: Muscle fibre type, cross sectional area of the muscle

8. Maximum strength: resistance training  Frequency: at least twice a week  Intensity: 80% of maximum (1RM)  Time: 3 sets of 1–7 reps  Circuit training Explosive strength: resistance training  Frequency: at least twice a week  Intensity: 40–75% of maximum (1RM)  Time: 3 sets of 6–10 reps  Plyometrics, Circuit training, interval training Strength endurance: resistance training  Frequency: at least twice a week  Intensity: 40–80% of maximum (1RM)  Time: 4–6 sets of 12 reps  Circuit training, interval training

9. 1.Muscle fibre type Type IIb are the strongest fibres and can contract/relax quickly. They are therefore important for explosive and maximal strength. 2. Cross-sectional area The cross sectional area determines the strength it can produce.

10.  Muscle cells, muscle hypertrophy (including hyperplasia)  Increase in ATP stores  Increase in phosphocreatine stores  Increase in glycogen stores  Neural system, increased recruitment of motor units  Better synchronisation of motor units

11.  Maximum strength: ATP-PC system/Phosphocreatine  Explosive strength: ATP-PC system/Phosphocreatine  Strength endurance: ATP-PC and lactic acid system/Glycogen

12.  Static: The maximum range of movement at a joint with no emphasis on the speed of movement.  Dynamic: The ability to use a range of movement at a joint in the performance of a physical activity.  Name of test: Sit and reach test

13.  Type of joint  Shape of the bones  Length and elasticity of muscle tissue  Length of tendons and ligaments  Elasticity of skin and amount of fat around joint  Temperature of all soft tissue  Age and sex

14.  Active and passive static stretching, ballistic stretching and PNF  Frequency: 2–3 times a week  Intensity: mild tension felt in the muscle but no pain  Time: hold stretch for 10–30 seconds, repeat 3–5 times  Physiological adaptations: Increase length in muscle fibre and increase length in connective tissue (ligaments and tendons).