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1
Q

Describe altitude training

A
  • 2500 above sea level
  • pO2 is lower so there is a smaller O2 conc gradient
  • Body produces more EPO to stimulate more red blood cells to be made
    Training: acclimatisation, primary training, recovery
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2
Q

What are the advantages of altitude training?

A
  • Increased RBC and haemoglobin
  • Increased O2 carrying capacity of blood
  • Increased VO2 max
  • Delay OBLA
  • Benefits last 6-8 weeks
  • Can mimic with hypoxic masks and chambers
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3
Q

What are the disadvantages of altitude training?

A
  • Reduces pO2 makes training at same intensity difficult
  • May result in de training
  • Altitude sickness
  • Different tolerances to altitude
  • Benefits lost quickly at sea level
  • Only a certain amount of EPO can be produced
  • Homesickness
  • Time consuming
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4
Q

Describe plyometric training

A
  • Uses strength to improve speed and power through high intensity
  • Explosive
  • Eccentric contraction as pre load gains stored energy
  • Short amortisation phase so less energy is lost
  • Concentric contraction
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5
Q

What are the advantages of plyometric training?

A
  • Builds explosiveness, speed and power
  • Easy to make sport specific
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6
Q

What are the disadvantages of plyometric training?

A
  • Very high levels of injury and easily overtrained
  • DOMS
  • Requires supervision
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7
Q

Describe HITT training

A
  • Aerobic and anaerobic
  • High intensity work is interspersed with periods of recovery
  • Can be varied by: duration of work, intensity of work period, duration of recovery, number of work and recovery intervals
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8
Q

What are the advantages of HITT training?

A
  • Promotes fat burning
  • Develops ability to perform skill while fatigued
  • Less time consuming than continuous for aerobic
  • Can be adapted for certain needs
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9
Q

What are the disadvantages of HITT training?

A
  • Doesn’t suit all players
  • Risk of injury as high intensity
  • Skill can reduce due to fatigue
  • Intervals can be difficult to work out
  • May need more rest intervals
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10
Q

Describe SAQ training

A
  • Speed is how fast a person can move over a specific distance or how quickly a body part is put into motion
  • Agility is the ability to change position of the body quickly whilst under control
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11
Q

What are the advantages of SAQ training?

A
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12
Q

What are the disadvantages of SAQ training?

A
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13
Q

What are 4 ways of measuring energy expenditure?

A
  • Lactate sampling
  • VO2 max tests
  • Indirect calorimeter
  • RER
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14
Q

What is lactate sampling?

A
  • Blood sample is analysed and measured how much lactate is present in the blood
  • Guide for recovery between reps and to determine training intensities
  • Lactate levels differ for each person
  • Helps avoid OBLA
  • Accurate and objective measurement
  • Can be compared and monitor improvements
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15
Q

What is VO2max testing?

A

Helps calculate how well body uses O2
Estimates:
- Multi stage fitness
- Harvard step test
Can also use direct gas analysis
- Progressive test
Measures aerobic energy
Helps training intensities

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16
Q

What is indirect calorimetry?

A

Measures O2 consumption and CO2 production at rest and aerobic training
- Find out if using fats or carbs
Metabolic Cart:
- Measurements of gas collected are translated into a heat equivalent

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17
Q

What is RER?

A

Respiratory Exchange Ratio
- Ratio of CO2 released and O2 used
0.7=fats=aerobic
1.0=carbohydrates=anaerobic
- Gas analyser on treadmill
- Decide training intensities

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18
Q

What is O2 consumption?

A

Amount of O2 we use to produce ATP

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19
Q

What is sub maximal O2 deficit?

A

Lack of O2 to produce ATP aerobically

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20
Q

What is maximal oxygen debt?

A

Debt during higher intensity sees a larger O2 deficit

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21
Q

What happens during the fast component of EPOC?

A
  • Replenish PC stores and ATP
  • Re-saturate myoglobin with O2
  • 50% PC restored in 30 seconds
  • 100% PC restored in 3 minutes
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22
Q

What happens during the slow component of EPOC?

A

Removal of lactic acid
- First 30 mins 50% of lactate is removed
- Converted pyruvate and oxidised into CO2 and H2O in muscles
- Transported to liver for Cori Cycle
Increase in body temp
- Respiratory rates high, take in more O2
Maintain breathing and heart rate
- Helps circulate blood, more O2
Glycogen replenishment

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23
Q

What is OBLA?

A

The point during exercise that lactic acid accumulates in the blood
Lactate levels go above 4mmol/L

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24
Q

What is the lactic threshold?

A

Switch from working aerobically to anaerobically
Can be expressed as a % of VO2 max
Fitter means lactic threshold occurs at a higher %

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25
What are the factors affecting lactate accumulation?
- Exercise intensity - Muscle fibre type - Rate of blood lactate removal - RER - Fitness of performer
26
What is buffering?
Neutralises acidity of blood - Sodium bicarbonate - Body has adapted to cope with higher levels of lactate - Increase the rate of lactate removal
27
What is VO2 max?
The maximum volume of O2 that the body/working muscles can take in and utilise per minute
28
What are the factors affecting VO2 max?
- Training aerobically - Physiological - Genetics - Age - Body composition - Life style
29
How does age affect VO2 max?
Systems slow and are less efficient as you age so VO2 max decreases
30
How does gender affect VO2 max?
Men have a larger thoracic cavity so more space for O2 consumption Men 20% higher VO2 max
31
Describe the process in the ATP-PC
PC -> creatine + Pi + energy Creatine kinase ADP + Pi + energy -> ATP Lasts up to 10 seconds Coupled reaction
32
What are the advantages of the ATP-PC system?
- ATP is re-synthesised quick bc PC is stored in muscles - Very few chemical reactions - No O2 required so no delay - High intensity burst - PC re-synthesis is quick - No harmful by product so important in delaying anaerobic glycolysis system - Creatine supplementation
33
What are the disadvantages of the ATP-PC system?
- Only small amount of PC in muscles - 1 ATP is re-synthesised from 1 PC - High intensity is sustained we move onto anaerobic glycolysis system
34
Describe the Anaerobic glycolysis system
GLYCOGEN — glycogen phosphorylase > GLUCOSE — phosphofructokinase > PYRUVATE — lactate dehydrogenase > LACTATE 2ATP is produced Lasts up to 3 minutes Peaks at 45 seconds
35
What are the advantages of the anaerobic glycolysis system?
- ATP re-synthesised quickly - Few chemical reactions - Lasts longer than ATP-PC system - Lactic acid can be converted back to pyruvate in the muscles or Cori cycle in the liver - Can be used as an extra burst of energy in a sprint finish
36
What are the disadvantages of the anaerobic glycolysis system?
- Lactic acid as a by-product can denature enzymes - Onky small amount of energy released from glycogen under anaerobic conditions
37
Describe the aerobic energy system
GLYCOGEN glycogen phosphorylase GLUCOSE phosphofructokinase (PFK) PYRUVATE (Glycolysis 2ATP) ACETYL COENZYME + colonic acid CITRIC ACID (Krebs cycle 2ATP) Produces CO2, oxolocetic acid and H+ IONS and ELECTRONS (Electron transport chain 32ATP) O2 in H2O out
38
What is the energy continuum?
- When energy systems are used for different types of exercise - There is a predominant energy provider
39
What is a threshold in the energy continuum?
The point at which an energy system is exhausted and another takes over
40
What source is used for high intensity exercise?
Carbohydrates - As there is insufficient oxygen
41
What source of energy is used for low intensity exercise?
Carbohydrates and fats - Slower release of energy from fats - Faster release of energy from carbs
42
What is VO2 max?
The maximum volume of O2 that the body can take in and utilise per minute ml/kg/min
43
What are the factors that affect VO2 max?
- Training aerobically - Genetics - Age - Gender - Body composition - Life style - Physiological
44
How does age affect VO2 max?
System slow as age so lower VO2 max
45
How does gender affect VO2 max?
Men have a larger thoratic cavity then women so more space for air inhaled Men have 20% higher VO2 max
46
How does life style affect VO2 max?
Smoking - Reduces surface area of alveoli - CO has a higher affinity - Less saturated haemoglobin Sedentary lifestyle - Loose physiological benefits Poor diet
47
How does how does body composition affect VO2 max?
- Higher % of body fat will decrease VO2 max as it increases energy expenditure
48
How does physiological benefits affect VO2 max?
INCREASED - capitalisation - stroke volume - ejection fraction - max cardiac output - HR range - red blood cells - stores of glycogen - myoglobin content - number and size of mitochondria - surface area of alveoli - tolerance to lactic acid
49
What are the VO2 max tests?
- Multi-stage fitness test - Harvard step test - PWC170 test - Cooper 12-minute run test - Direct gas analysis using Douglas bag
50
Describe the multi-stage fitness test Advantages/Disadvantages
Monitor development of VO2 max - Progressive intensity of 20m shuttles to a timed recording - Level and number give a prediction of VO2 max Advantages: - Can compare values - Easy to set up and do - Compare to normative data Disadvantages: - Only a prediction - Maximal do not everyone will do maximal
51
Describe the Harvard step test Advantages/Disadvantages
Predicts VO2 max - 30 steps per minute for 5 minutes - Immediately sit down and record heart rate at 1,2,3mind Advantages: - Minimal equipment and easy to set up Disadvantages: - Assistance is required to administer test - Only a prediction
52
Describe the PWC170 test Advantages/Disadvantages
Physical work capacity/ power output at a heart rate of 70bpm 1. HR 120-140bpm Rest and record HR after 6 mins 2. HR 150-170bpm Rest and record HR after 6 mins Advantages: - Minimal equipment and easy to do Disadvantages: - Specialist equipment - Need someone to administer test
53
Describe the 12-minute cooper run test Advantages/Disadvantages
400m track and run as far as possible for 12 minutes - Record total distance Advantages: - Comparable results, normative data Disadvantages: - Need a 400m track
54
Describe the direct analysis using Douglas bag Advantages/Disadvantages
Measures O2 consumption and CO2 produced Analyses composition of air collected in bad - Done in a lab - Use gas analyser Advantages: - Specialist equipment - Accurate measure of VO2 max Disadvantages: - Specialist equipment
55
What is OBLA? On set blood lactate accumulation
The pint during exercise that lactic acid accumulates in the blood
56
What is the lactate threshold?
The switch from working aerobically to anaerobically Can be expressed as a % of VO2 max
57
What level of blood lactate does PBLA occur at?
4 mmol/L
58
What is beta oxidation?
Fat is broken into free fatty acids then converted in acetyl coenzyme A
59
What are the advantages of the aerobic energy system?
- More ATP is produced (36) - No fatiguing by products - Lots of glycogen and triglyceride stores so exercise can last a long time
60
What are the disadvantages of the aerobic energy system?
- Many chemical reactions and takes time for sufficient O2 to meet demands and ensure full breakdown of glucose - Fatty acids take more O2 to break down than glucose
61
How do slow twitch fibres generate ATP?
- Aerobic system - Produces up to 36 ATP - ATP production is slow but fibres are endurance based so less likely to fatigue
62
How do fast twitch fibres generate ATP?
- Anaerobic glycolytic system during glycolysis - Only 2 ATP produced per glucose due to the lack of O2 present - ATP production is faster but fibres have less resistance to muscle fatigue
63
What is oxygen consumption?
Amount of oxygen we use to produce ATP
64
What is EPOC?
The amount of O2 consumed during recovery above that which would have been consumed at rest during the same time
65
Why do breathing and heart rates remain high after exercise?
- Assists recovery - O2 used to replenish ATP, PC, resaturate myoglobin, remove lactic acid - Return body back to pre-exercise state and
66
What are the factors that affect lactate accumulation?
- Exercise intensity - Muscle fibre type - Rate of blood lactate removal - RER - Fitness of performer
67
What is a buffering capacity?
- Body has adapted to cope with higher levels of lactate - Increase the rate of lactate removal
68
Describe the order of blood passing through the heart
Vena cava Right atrium Right ventricle Pulmonary artery Lungs Pulmonary vein Left atrium Left ventricle Aorta
69
What are the 4 main valves in the heart?
Tricuspid valve (R atrium and R ventricle) Bicuspid valve ( L atrium and L ventricle) Semi lunar valves (R ventricle and L ventricle and Pulmonary artery and aorta)
70
What do valves in the heart do?
Regulate blood by ensuing it moves in only one direction Prevents the back flow
71
Which side of the heart is larger and why?
Left Needs to pump blood all around body

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