A2 Exercise Physiology Flashcards
1
Q
What is meant by having a balanced diet?
A
Having the correct proportions of all 7 components to ensure an adequate intake of nutrients
2
Q
Why do different people have different balanced diets?
A
Different performers need different proportions of the components e.g. a weightlifter needs more protein than a marathon runner
3
Q
What are the 7 components of a balanced diet?
A
Carbohydrates, proteins, fats, vitamins, minerals, water and fibre
4
Q
What are carbohydrates?
A
The primary source of energy for high intensity exercise
5
Q
What are the 2 types of carbohydrates?
A
Simple and complex
6
Q
What are simple carbohydrates?
A
Fast release energy within 30 mins e.g. fruits
7
Q
What are complex carbohydrates?
A
Slow release energy, 24 hours e.g. pasta
8
Q
How and where is glucose stored in the body?
A
- glycogen
- liver and muscles
9
Q
What is glycaemic index?
A
- ranks carbohydrates according to effect on blood glucose levels
- food with low glycaemic index has slow release glucose
10
Q
What are fats?
A
Primary source of energy for low intensity exercise
11
Q
What are the 4 types of fats?
A
LDL, HDL, saturated fats and unsaturated fats
12
Q
What are HDLs?
A
- high density lipoproteins
- good ones
- transport cholesterol to liver where it is broken down to lower risk of heart disease
13
Q
What are LDLs?
A
- low density lipoproteins
- bad ones
- transport cholesterol to cholesterol on blood to tissues and deposit them as atheroma
14
Q
What are saturated fats and what is their effect?
A
- comes from meats
- an excess leads to weight gain and high cholesterol
15
Q
What are unsaturated fats?
A
- come from meat and dairy
- artificial fats for a high shelf life
16
Q
What are proteins?
A
Chains of amino acids for growth and repair of muscles
17
Q
When do proteins provide some energy.
A
When carbohydrates and fat stores are low
18
Q
What are vitamins?
A
Help bodily processes
19
Q
What are the 2 types of vitamins?
A
Fat soluble and water soluble
20
Q
What are fat soluble vitamins?
A
- found in fatty foods/animal products
- stored in liver and fatty tissues
- used in anaerobic exercise
21
Q
What are examples of fat soluble vitamins?
A
A, D, E and K
22
Q
What are water soluble vitamins?
A
- found in most foods e.g. fruits and vegetables
- not stored in body so must be taken every day but an excess has no benefits as excreted through urine
23
Q
What are examples of water soluble vitamins?
A
B and C
24
Q
What are minerals and where are they found?
A
Aid bodily processes and found in meat, dairy etc.
25
What are some examples of minerals?
Iron and calcium
26
What are electrolytes?
When minerals dissolve and are able to conduct electrical impulses
27
What is iron?
A type of mineral that helps form haemoglobin
28
What is calcium?
A type of mineral that helps form strong bones
29
What is fibre and what is it found in?
- aids digestion for the slow release of energy
- whole meal based foods e.g. cereal, bread, pasta
30
What is the purpose of water?
- aids hydration
- transport nutrients, hormones and waste products
- thermoregulation
31
What are the effects of dehydration?
- increased blood viscosity
- reduced sweating leading to an increased temperature
- headaches/cramps
- increased heart rate
32
What is a supplement?
A legal or illegal substance that is taken to have in excess or make up a deficit
33
What are the reasons for taking supplements?
- improve performance
- meet requirements for competition e.g. weight
34
What are examples of supplements?
- diuretics
- creatine monohydrate
- steroids
- ashwganda
35
What is glycogen loading?
- 6 days prior to event: high protein diet, high intensity exercise, deplete carb stores
- 3 days prior to event: high carb diet, low intensity exercise
36
What kind of reformer would do glycogen loading and why?
Endurance athletes as it benefits the aerobic system
37
What are advantages of glycogen loading?
- delays fatigue
- increased aerobic capacity
- delays need to burn fats by beta oxidation which requires more oxygen
38
What are disadvantages of glycogen loading?
- in the loading phase = bloating, weight increase and slow digestion
- in the depletion phase = irritability, lack of energy
39
What is creatine monohydrate?
Increases PC stores to fuel ATP-PC system
40
Who would use creatine monohydrate?
Explosive athletes e.g. sprinters, javelin
41
What are advantages of using creatine monohydrate?
- provides ATP
- allows ATP-PC system to last longer
- increases muscle mass
42
What are disadvantages of using creatine monohydrate?
- hinders aerobic performance
- mixed evidence to show benefits
- possible side effects e.g. dehydration, bloating and muscle cramps
43
What is sodium bicarbonate?
- antacid
- buffers blood preventing lactic acid changing blood/muscle pH
44
Who would use sodium bicarbonate?
Athletes using anaerobic glycolytic system e.g. 400m runners
45
What are advantages of using sodium bicarbonate?
- reduce muscle acidity
- buffer blood
- delays fatigue
46
What are disadvantages of using sodium bicarbonate?
Side effects e.g. vomiting, cramping, bloating
47
What is caffeine and what energy systems does it help?
- stimulant
- helps ATP-PC system by increasing reaction time/mental alertness
- helps aerobic system as increased fatty acid mobility
48
What are the advantages of caffeine?
- reduces fatigue
- delays use of glycogen stores
- improved reaction time
49
What are disadvantages of caffeine?
- loss of fine control
- against rules in most sports when used in high quantities
- side effects e.g. dehydration, insomnia, cramps
50
What are the 2 types of injuries?
Acute and chronic injuries
51
What is an acute injury?
An injury that occurs suddenly during exercise
52
What are 4 characteristics of an acute injury?
- immediate pain
- swelling
- protruding bone/joint visibly out of place
- restricted movement
53
What are examples of acute injuries?
- fracture
- dislocations
- strains
- sprains
54
What is a fracture?
Break in the bone that is simple or compound
55
What is the difference between a simple and compound fracture?
- simple is a break that doesn’t penetrate the skin
- compound is a break that penetrates the skin
56
What is a dislocation?
Occurs at joints where the ends of bones are forced out of place
57
What is a strain?
Pulled/torn muscles when fibres stretch too far
58
When is a strain common?
- in team games
- accelerating or decelerating
59
What is a sprain?
Pulled/torn when they are stretched too far
60
What does a ligament connect?
Bone to bone
61
When a sprains common?
In sports that require twisting or rotation
62
What are chronic injuries?
Overuse injuries that are long term
63
What are 3 characteristics of chronic injuries?
- pain when taking part in exercise
- dull ache when resting
- swelling
64
What are examples of chronic injuries?
- achilles tendinitis
- stress fracture
- tennis elbow
65
What is achilles tendonitis?
Overuse injury causing pain at tendons in the ankle
66
What does a tendon connect?
Muscle to bone
67
What is a stress fracture?
Overuse injury where affected bone becomes tender and swollen resulting in small cracks
68
What often causes stress fractures?
- rapid increase in frequency/intensity of exercise
- muscle is fatigued and unable to absorb impact
69
When are stress fractures common?
Weight bearing sports
70
What is tennis elbow?
Overuse injury causing muscles/tendons at elbow to be inflamed causing tiny tears
71
What are examples of injury prevention methods?
- screening
- protective equipment
- taping and bracing
- warm up/cool down
- flexibility training
72
What is screening?
- assessment of physiology e.g. RoM, muscle imbalances, alignment etc through use of machines
- helps to detect underlying health conditions
73
What are advantages to screening?
By identifying underlying health conditions it allows individual to plan
74
What are disadvantages of screening?
- not 100% accurate
- increase anxiety
75
What is protective equipment and the effect of it?
- using shin pads, gum shields, helmet sets
- reduce chance of injury
- increases confidence
76
What is taping?
Tape weak joints to give support and stability to strains/muscular injuries
77
What is bracing?
Use of braces to stabilise sprains
78
What are advantages of taping and bracing?
- aid recovery
- increase confidence
79
What are disadvantages of taping and bracing?
- ineffective if not done properly
- reduce mobility
- may become a target for opposition
80
What are the stages of a warm up?
- pulse raiser
- dynamic stretching
- sport specific activity
81
What are the benefits of a warm up?
- increase elasticity of muscles
- increased body temperature
- increased heart rate
- mental preparation
82
What are the 4 types of training?
- active
- passive
- static
- ballistic
83
What is active stretching?
Moving into a stretched position then holding it independently
84
What is passive stretching?
Stretching using external forces e.g. PNF stretching
85
What is static stretching?
Stretching in a stationary position
86
What is ballistic stretching?
Using swinging and bouncing movements to overstretch body parts
87
What is a strength of ballistic stretching?
It can replicate sporting movements e.g. cricket bowler
88
What are some injury rehab methods?
- RICE
- proprioceptive training
- strength training
- hyperbaric chamber
- cryotherapy
- hydrotherapy
89
What is RICE and what kind of injuries is it used for?
- Rest Ice Compression Elevation
- use to limit pain and swelling
- common injuries e.g. strains
90
What is proprioceptive training?
- use of hopping/jumping/balancing to restore lost proprioception after injury
- e.g. use of a balance board to educate the body to control balance subconsciously
91
What is strength training and the different types?
- use of resistance to rebuild muscle tissue post injury
- free weights. machine weights, body weights, therabands
92
What is free weights?
The muscles must stabilise the weight as no machine involved e.g. kettlebells
93
What are advantages of using free weights?
- can target specific areas
- replicate sport specific activities
94
What are disadvantages of free weights?
- poor form can lead to further injury
- use of wrong weights
95
What are machine weights?
Where the machine has control in early stages with set exercises e.g. chest press
96
What are advantages of machine weights?
- good in early stages of rehab
97
What are disadvantages of machine weights?
- limited exercises so cannot replicate sporting actions
- may not target correct muscles
98
What is body weight training?
Use of the body as the resistance to build strength e.g. plank
99
What are advantages of body weight training?
- no equipment needed
- good in early stages as weight is controlled
100
What are disadvantages of body weight training?
- no opportunity to overload
- can’t target specific muscles
101
What is theraband training?
Use of latex bands that vary in resistance
102
What are advantages of theraband training?
- can vary the resistance used
- relatively easy to use
103
What are disadvantages of theraband training?
- may use incorrect resistance
- limited exercises
104
What is a hyperbaric chamber?
A chamber that is 100% oxygen
105
How does a hyperbaric chamber help injury rehab?
– more oxygen breathed in
- more oxygen to affected area to aid recovery
- reduced swelling
106
What kind of performer is a hyperbaric chamber suitable for?
Elite performers
107
What are advantages of hyperbaric chambers?
Reliable and accurate
108
What are disadvantages of hyperbaric chambers?
- expensive
- claustrophobic
109
What is cryotherapy?
A chamber of liquid nitrogen that is -100ºc
110
How does a cryotherapy chamber help injury rehab?
- vasoconstriction inside the chamber where blood rushes to vital organs
- vasodilation outside of chamber, flooding the injury with oxygenated blood and removes waste products
111
What type of injury is cryotherapy used for?
More likely chronic
112
What type of performer uses cryotherapy?
Elite performers
113
What is a weakness of cryotherapy?
Cannot target specific areas of the body
114
What is hydrotherapy?
Heated pools where simple exercises are carried out
115
How does hydrotherapy help injury rehab?
- improves blood circulation
- relieves pain
- helps muscles to relax
116
What are some advantages of hydrotherapy?
- buoyancy helps to support body weight in early stages of injury rehab
- the after can act as a resistance to strengthen injured area
- can vary exercises
117
What are examples of recovery from exercise methods?
- compression garments
- massage
- foam rollers
- cold therapy
- ice baths
118
What are compression garments and how do they aid recovery?
- tight bandages
- improve blood circulation increasing lactate removal and reduce inflammation
- prevent DVT
119
How do massages aid recovery?
- increases blood flow to soft tissue so more oxygen and nutrients to repair damage
- remove lactic acid
- relieve muscle tension
120
What is a weakness of massage as a recovery method?
If the person didn’t know what they were doing it could cause more damage
121
How do foam rollers aid recovery?
Release tension in muscles and fascia
122
What are some weaknesses of foam rollers as a recovery method?
- only appropriate for certain types of injury
- ineffective if not used correctly
123
How does cold therapy aid recovery from exercise?
Causes blood vessels to vasoconstrict and vasodilate reducing swelling and muscle spasms
124
How do ice baths aid recovery from exercise?
Cause vasoconstriction and vasodilation which reduces swelling
125
Why is sleep important for recovery from exercise?
Rebuilds damaged muscle cells as blood is directed away from the brain
126
How does nutrition aid recovery from exercise?
Replenish glycogen stores during first 20 mins post exercise enhances performance the next day
127
What is quantitative data?
Data in numbers that is factual e.g. fitness tests
128
What is qualitative data?
Data that is in words and is often based off of thoughts, feelings and emotions e.g. the Borg scale
129
What is objective data?
Data that is based on facts (quantitative)
130
What is subjective data?
Data that is based on personal opinions/beliefs etc (qualitative)
131
What is validity?
Whether the research method is investigating what it aims to e.g. sit and reach test isn’t a valid way of measuring cardiovascular endurance
132
What is reliability?
Whether the same test is repeated and similar results are found
133
How can you ensure reliable data?
- tester should be experienced
- standardised equipment
- correct sequencing of the test
- repetition to avoid human error
134
What are 4 physiological effects of a warm up?
- increased body temperature
- increased muscle elasticity
- anticipatory rise
- increased blood flow to working muscles
135
What are 3 physiological effects of a cool down?
- faster removal of lactic acid
- reduced heart rate
- reduced effect of DOMs
136
What are the principles of training?
- specificity
- progressive overload
- reversibility
- recovery
137
What is specificity as a principle of training?
Ensuring a training programme is relevant to the performers needs e.g. a marathon runner must train in the aerobic zone
138
What are some factor that need to be relevant to the performer in a training programme?
- energy system
- muscle fibre
- skills
- intensity
- duration
139
What is progressive overload as a principle of training?
Gradually increasing the FIIT principles e.g. marathon runner training for 10 minutes more every week
140
What is reversibility as a principle of training?
When training stops, any adaptations made deteriorate
141
How long does it take for reversibility to occur?
1/3 time spent training
142
What is recovery as a principle of training?
Allowing for rest days (3:1)
143
What are the FIIT principles?
- frequency
- intensity
- time
- type
144
What is frequency as a FIIT principle?
How often training is e.g. sprinter going from training 3 times a week to 4 times a week
145
What is intensity as a FIIT principle?
How hard the training is (training zones)
146
What is time as a FIIT principle?
How long the training sessions are
147
What is type as a FIIT principle?
Varying the types of exercise to maintain motivation and prevent plateau
148
What is periodisation?
Dividing the season into blocks where specific training occurs
149
What are the 3 cycles in periodisation?
Macro, meso and micro
150
What is a macrocyle and the phases in it?
- long term goal that lasts the entire season
- preparation = preseason development of fitness
- competition = during season where fitness is maintained but skills are refined
- transition = post season where athletes rest and recover
151
What is a mesocycle?
- lasts 4-12 weeks
- has a particular focus which is usually a component of fitness e.g. cardiovascular endurance
152
What is a microcycle?
- lasts a few days to a week
- focus on a particular skill/skill related component
153
What is tapering?
Reduction in training a few days prior to competition to ensure peaking
154
What is peaking?
When the performer is at their best ability
155
Why is the timing of tapering and peaking so important?
Athletes want to peak at the right time before reversibility occurs
156
What is double periodisation?
Some sports require athletes to peak at multiple times in a season e.g. summer and winter athletics
157
What is continuous training and an example of a type of performer who would use it?
- training for 20 mins +
- aerobic system
- low intensity
- e.g. marathon runner
158
What is fartlek training and an example of a performer who would use it?
- changing between anaerobic exercise and aerobic
- games players e.g. football
159
What is interval training?
- periods of anaerobic work with periods of rest
- e.g. sprinters
160
What is circuit training and an example of a performer who would use it?
- series of stations that can target specific skills
- rest periods between stations
- e.g. rugby player
161
What is weight training and an example of a performer who would use it?
- use of varying weights to develop muscular strength and endurance
- can target specific muscles
- e.g. weightlifter
162
What is PNF stretching and an example of a performer who would use it?
- use of passive stretched (using an external force)
- the antagonist relaxes allowing the agonist to contract and lengthen
- develops flexibility
- e.g. gymnast
163
What is linear motion?
Movement in a straight or curved line where all body parts move the same distance at he same speed in the same direction
164
What is a sporting example of linear motion?
100m sprint or 200m sprint
165
What do Newtons laws describe?
The relationship between between the body/object and the forces acting upon them
166
What are Newtons 3 laws?
- Law of Inertia
- Law of Acceleration
- Law of Action/Reaction
167
What is the law of inertia and an example?
- a force is required to change an object/body’s state of motion
- inertia is the resistance to this change
- the bigger the mass the bigger the inertia
- e.g. kicking a football
168
What is the law of acceleration and an example?
- force = mass x acceleration
- rate if acceleration is directly proportional to force exerted assuming mass is constant
- e.g. 100m sprinter applying force to the starting block causing them to accelerate
169
What is the law of action/reaction and an example?
- every action force has an equal and opposite reaction force
- e.g. sprinter applying a force into the blocks as the blocks apply an equal force back causing them to accelerate
170
What is the equation for speed?
Speed = distance / time
171
What is the centre of mass?
Point of concentration of mass/ point of balance
172
Is centre of mass regular or irregular in humans?
Irregular
173
What are the factors affecting stability and why?
- height of centre of mass = lower the centre of mass the more stability
- position of line of gravity = should be central over base support
- area of base support = more contact points the larger the base support the more stable
- mass of performer = more mass, greater stability as they have a greater inertia
174
What are some sporting examples of factors affecting stability?
- low stance in rugby makes it harder to be pushed over
- in Fosbury flop in high jump the centre of mass goes under the bar so they don’t have to lift centre of mass over the bar
- 100m sprinter’s centre of mass needs to be higher to drive forwards
175
What is the fulcrum?
Joint
176
What is the resistance?
The load
177
What is the effort?
The muscle
178
What is the order in a first class lever?
Effort - Fulcrum - Lever
179
What movement is at a first class lever and a sporting example?
- extension at elbow/knee e.g. throwing a dart
- neck movement e.g. heading a football
180
What is the order of a second class lever?
Fulcrum - Effort - Resistance
181
What movement is at the second class lever and sporting examples?
Plantar flexion e.g. netball defending
182
What is the order of a third class lever?
Fulcrum - Effort - Resistance
183
What movement is at a third class lever and a sporting example?
Flexion and extension (depends on movement) e.g. bicep curl
184
What is the force arm?
Distance between fulcrum and effort
185
What is the resistance arm?
Distance between fulcrum and resistance
186
What is a mechanical disadvantage?
Resistance arm is longer than the force arm so cannot move heavy loads but have a larger range of movement
187
What is a mechanical advantage?
Force arm longer than the resistance so cannot move heavy move a large load with little force but have a smaller range of movement
188
What are 1st and 3rd class levers mechanical advantages and disadvantages?
- advantage = large range of movement, move resistance quickly
- disadvantage = cannot move a large resistance
189
What are a 2nd class levers mechanical advantages and disadvantages?
- advantages = can generate much larger forces to lift heavier loads
- disadvantages = slow and limited range of movement.
190
What is a scalar quantity?
Measurement that only has a magnitude
191
What is a vector quantity?
Measurements that are described in magnitude and direction
192
What is a vector quantity?
Measurements that are described in magnitude and direction
193
What is mass?
- scalar quantity
- physical matter
194
What is weight?
- vector
- force on a given mass due to gravity
195
What is distance?
- scalar
- length of path body moves from one position to another
196
What is displacement?
- vector
- length of straight line from start to finish
197
What is speed?
- scalar
- rate of change of distance
