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A level PE > Exercise physiology > Flashcards

Exercise physiology Flashcards

1
Q

How many calories do men an women have to have a day ?

A

2,550 per day ( men )

1,940 per day ( women )

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2
Q

What does a balanced diet contain ?

A

55 % Carbs
15 % protein
30 % fats

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3
Q

What are carbohydrates ?

A

Sugars and starches stored in the body as glycogen and converted to fuel energy productions

fuels 75 % of energy requirements

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4
Q

Glycogen ?

A

Provide aerobic and anaerobic energy production

Marathon runners and long distance athletes

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5
Q

Protein ?

A

Biological catalysts which increases chemical reactions

Repair muscle cells and tissues and make haemoglobin

broken down into energy aerobically if no energy available

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6
Q

Fats ?

A

Energy production

Insulate nerves and provide energy storage

broken down into aerobic energy and twice the yield of carbohydrates

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7
Q

Saturated fats ?

A

type of molecule typically solid found in animal production

Should be limited to reduce cardio vascular disease

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8
Q

unsaturated fats ?

A

Type of molecule which is often liquid

boosts oxygen delivery , improving endurance and recovery

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9
Q

minerals ?

A

improves bodily functions

helps bone and tooth health , controlling bodily fluids , breaking down and releasing energy

Calcium
iron
phosphorus

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10
Q

Vitamins

A

Vital essential organic nutrients required in small quantities to maintain body functions

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11
Q

Fibre ?

A

Reduces cholesterol , risk of diabetes and obesity

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12
Q

Water ?

A

Two thirds of the body weight an to allow chemical reactions and dissolve more substances
Dehydration could lead to decreased plasma volume , stroke volume and increased heart rate and endurance will suffer

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13
Q

What is energy expenditure ?

A

The sum of basal metabolic rate , the thermic effect of food and the energy expended through physical activity

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14
Q

What is BMR ?

A

The minimum amount of energy required to sustain essential physiological function at rest

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15
Q

What aspects must be considered to understand individuals energy requirement ?

A

Age
Weight
Height
Size

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16
Q

What is Thermic effect of food ?

A

The energy required to eat , digest and absorb an use food taken in

17
Q

What is physical activity energy expenditure ?

A

The total number of calories required to perform daily tasks

18
Q

Metabolic equivalent value ?

A

The ratio of a performers working metabolic rate to their resting metabolic rate

19
Q

What is energy balance ?

A

the relationship between energy intake and energy expenditure

If energy intake matches energy expenditure , weight maintained
If energy intake is greater than energy expenditure , weight will be gained
If energy intake is less than energy expenditure the weight will be lost

20
Q

What are ergogenic aids ?

A

a substance , object or method used to improve or enhance performance

21
Q

What are phrenological aids ?

A

a group of ergogenic aids to increase the levels of hormones or neural transmitters naturally produced by the body

22
Q

Anabolic steroids ?

A

A group of illegal synthetic hormones resembling testosterone to promote protein synthesis for muscle growth , recovery and repair

Sprinters and explosive players use the drugs

23
Q

Negatives of anabolic steroids ?

A 
testes shrink 
sperm count decease 
hair loss 
breast tissue development 
heart failure 
acne
24
Q

EPO ?

A

Naturally produced hormone responsible for the production of red blood cells.
Increases oxygen delivery transport , aerobic capacity
Haemoglobin count increase , intensity and duration
Long distance performers

Difficult to detect

25
Q

Negatives of EPO ?

A

Decrease cardiac output
risk of blood clots
heart failure
Viscosity of blood

26
Q

Human growth hormone ?

A

synthetic product copying natural growth hormone , to increase protein synthesis for muscle growth , recovery and repair
Mass and strength
increased metabolism
Increased glucose levels

Explosive based power athletes

27
Q

Risks of Human growth hormone ?

A

Abnormal bone and muscle development
enlargement of vital organs
increase risk of cancer

28
Q

Intermittent hypoxic training ?

A

Where the performers live at sea level but train under hypoxic

Increased adaption of environment  
Increase red blood cells
haemoglobin count increase 
Increase mitochondria 
increase intensity
29
Q

Risks of IHT ?

A 
Any benefit lost 
May lose motivation 
hard to reach normal rates
decrease immune function
Dehydration
30
Q

Cooling aids ?

A

A range of products to reduce core temperatures

Reduce swelling , dehydration, cramp , dizziness

31
Q

ICE baths ?

A

speed up recovery

The ice baths constrict the blood vessels constrict , removing waste and lactic acid from the muscle tissue

Reduce core body temp
decrease sweating
decrease injury pain
increase speed of recovery

32
Q

Risks of Ice bath ?

A

Ice burns and pain
Chest pain
complicate injury

33
Q

Glycogen / carbohydrate loading ?

A

The manipulation of carbohydrate intake in the week before competition to maximise stores of glycogen

34
Q

Benefits of glycogen loading and carbohydrate loading ?

A

Increased glycogen stores
increased endurance capacity
Delays fatigue
Increased time to exhaustion by up to 30 %

35
Q

Risks of glycogen loading and carb loading ?

A

poor recovery rates
Gastrointestinal problems
Increased risk of injury

36
Q

What happens to performers when the performer was hydrated ?

A

Decreased heart rate
increased blood viscosity
increased heart regulation
increased fatigue

loss of electrolytes causes fatigue and cramp

37
Q

What is hypotonic solutions ?

A

Drinks which contain a lower concentration of glucose than the blood stream
Replaces fluids sweating while providing small amounts of glucose for energy production

38
Q

What are isotonic solutions ?

A

Drinks which contain equal concentrations of glucose to the blood stream , resupply glucose production

39
Q

What are Hypertonic solutions ?

A

Drinks which contain higher concentration of glucose than the blood stream. Absorbed at a slower rate than water

A level PE (6 decks)

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