Chapter 4 - Exercise Physiology (Paper 2) Flashcards
(176 cards)
1
Q
Define a balanced diet?
A
A diet containing a variety of foods from each of the food groups so there is an adequate intake of nutrients.
2
Q
What is glucose?
A
A simple sugar and the major source of energy for the body’s cells.
3
Q
What is glycogen?
A
The stored form of glucose found in the muscles and the liver.
4
Q
What is the glycaemic index?
A
This ranks carbohydrates according to their effect on our blood glucose levels.
5
Q
What is cholesterol?
A
A type of fat found in the blood.
6
Q
What is LDL (low-density lipoproteins)
A
They transport cholesterol in the blood to the tissues and are classed as ‘bad’ cholesterol since they are linked to an increase risk of heart disease.
7
Q
What are HDL (high-density lipoproteins)
A
They transport excess cholesterol in the blood back to the liver where it is broken down. HDLs are classed as ‘good’ cholesterol since they lower the risk of developing heart disease.
8
Q
What are the 7 classes of food?
A
- Carbohydrates
- Fats
- Proteins
- Vitamins
- Minerals
- Fibre
- Water
9
Q
What are the two types of carbohydrates?
A
- Simple carbohydrates
- Complex carbohydrates
10
Q
What are simple carbohydrates?
A
These are found in fruits and are easily digested by the body. They are also often found in processed foods and anything with refined sugar added.
11
Q
What are complex carbohydrates?
A
These are found in nearly all plant-based foods, and usually take longer for the body to digest. They are most commonly found in bread, pasta, rice and vegetables.
12
Q
What are the principal source of energy?
A
Carbohydrates
13
Q
What is the main fuel for high intensity or anaerobic work?
A
Carbohydrates
14
Q
When carbohydrate is digested, what is it digested into?
A
Glucose
15
Q
Once carbohydrates have been digested and glucose is in the blood, what happens?
A
The glucose is stored in the muscles and liver as glycogen.
16
Q
What do foods with a low glycaemic index cause?
A
They cause a slower, sustained release of glucose to the blood. This means blood glucose levels are maintained for longer.
17
Q
What do foods with a high glycaemic index cause?
A
These cause a rapid, short rise in blood glucose but will only be short lived.
18
Q
When should foods with a low glycaemic index be consumed?
A
3-4 hours before exercise
19
Q
When should foods with a high glycaemic index be consumed?
A
1-2 before exercise
20
Q
What are examples of foods with a low glycaemic index?
A
- Pasta
- Rice
- cereals
21
Q
What are examples of foods with a high glycaemic index?
A
- Smoothies
- Yogurt
- Fruit
22
Q
What are the different types of fats?
A
Saturated and unsaturated
23
Q
Which type of fat is healthier?
A
Unsaturated
24
Q
What does too much saturated fat lead to?
A
Can lead to excessive weight gain which will affect levels of stamina, limit flexibility and lead to health problems such as coronary heart diseases, diabetes and high blood pressure.
25
Where is cholesterol predominately made?
The liver
26
What can too much LDLs lead too?
It can lead to fatty deposits developing in the arteries which can have a negative effect on blood flow.
27
What is the benefit of HDLs?
These take cholesterol away from the parts of the body where it has accumulated to the liver where it is deposited off.
28
What are trans-fats?
A type of unsaturated fats that can be found in meat and dairy products but most are made from an industrial process that adds hydrogen to liquid vegetable oils.
29
What is the problem with trans-fats?
They lead to high levels of cholesterol.
30
What are unsaturated fats important for?
They are a major source of energy used for low intensity exercise (aerobic)
31
Define amino acids?
Used in all body cells to build proteins
32
What are proteins?
A combination of many chemicals called amino acids.
33
What are proteins important for?
For muscle growth and repair and to make enzymes, hormones and haemoglobin.
34
Are proteins a high source of energy?
No
35
Examples of good sources of protein?
- Meat
- Fish
- Eggs
- Dairy products
36
What are the two types of vitamins?
-Fat soluble and water soluble
37
Which Vitamins are fat soluble?
A,D,E,K
38
Which Vitamins are water soluble?
B and C
39
What types of food are fat soluble vitamins found in?
These vitamins are predominately in fatty foods and animal products such as milk, dairy products, vegetable oils, eggs, liver and oily fish.
40
Where are fat soluble vitamins stored?
In the liver and fatty tissues
41
What types of food are water soluble vitamins found in?
Found in a wide range of foods such as fruits, vegetables and dairy products.
42
Where are water soluble vitamins stored?
They are not stored in the body so they need to be taken daily.
43
What happens if you consume too much water soluble vitamins?
Excessive consumption will not have any beneficial effects as additional amounts will be excreted.
44
What are electrolytes?
Salts and minerals found in the blood that can conduct electrical impulses in the body.
45
What is the exercise related function of vitamin C?
- Protects cells and keeps them healthy
| - Helps in the maintenance of bones, teeth, gums and connective tissue such as ligaments.
46
What is the exercise related function of vitamin D?
Has a role in the absorption of calcium, which keeps bones and tissue healthy.
47
What is the exercise function of Vitamin B1(thiamin)?
- Works with other B group vitamins to help breakdown and release energy from food.
- Keeps the nervous system healthy
48
What is the exercise related function of Vitamin B2 (riboflavin)
- Works with other B group vitamins to help break down and release energy from food.
- Keeps the skin, eyes and nervous system healthy.
49
What is the exercise related function of vitamin B6?
- Helps form haemoglobin
| - Helps the body to use and store energy from protein and carbohydrates in food.
50
What is the exercise related function of vitamin B12(folate)?
- Makes red blood cells and keeps the nervous system healthy.
- Releases energy from food.
51
Minerals tend to be dissolved by the body as ions and are called?
Electrolytes
52
What are two main functions of minerals?
To facilitate the transmission of nerve impulses and enable effective muscle contractions.
53
What are good sources of minerals?
Meat, fish, eggs, dairy products, cereals, vegetables, fruit and nuts.
54
What are good sources of fibre?
Wholemeal bread, pasta, potatoes, nuts, seeds, fruit, vegetables and pulses.
55
Why is fibre important?
It can slow down the time it takes the body to break down food, which can result in a slower, more sustained release of energy. Dietary fibre causes bulk in the small intestine, helping to prevent constipation and aiding digestion.
56
What is dehydration?
Occurs when the body is losing more fluid than it is taking in.
57
What does dehydration cause?
- Blood viscosity increases, reducing blood flow to working muscles and the skin.
- Reduced sweating to prevent water loss, which results in an increase in core temperature.
- Muscle fatigue and headaches
- Reduction in the exchange of waste products/transportation of nutrients.
- Increased heart rate resulting in a lower cardiac output.
- Decreased performance/decreased reaction time/decreased decision making time
58
What is the importance of water?
It transports nutrients, hormones and waste products around the body. Is the main component of many cells and plays and important part in regulating body temperature. When you exercise, energy is required and some of the energy is released as heat. Water will keep you from overheating. The evaporation of sweat helps cool you down, but means water is lost during this cooling down process.
59
What is glycogen loading?
A form of dietary manipulation to increase glycogen stores over and above that which can normally be stored. It is used by endurance performers.
60
What are supplements?
Are products used to enhance sporting performance.
61
What is the body's preferred fuel for any endurance sport?
Muscle glycogen
62
What happens when glycogen breakdown exceeds its replacement? What does it result in?
Then glycogen stores become depleted. This results in fatigue and the inability to maintain the duration and intensity of training.
63
How does an athlete replenish glycogen stores?
They need a diet rich in carbohydrates
64
What is glycogen loading also known as?
Carbo loading
65
What is the method of glycogen loading?
Six days before an important competition, a performer eats a diet high in protein for three days and exercises at relatively high intensity to burn off any existing carbohydrates. This is followed by three days of diet high in carbohydrates and some light training.
66
What is the theory of glycogen loading?
The theory is that by totally depleting glycogen stores, they can then be increased by up to two times the original amount and can prevent a performer from hitting a wall.
67
What are the advantages of glycogen loading?
- increased glycogen storage
- increased glycogen stores in the muscle
- delays fatigue
- increases endurance capacity
68
What are the disadvantages of glycogen loading?
During the carbo-loading phase:
- water retention, which results in bloating
- heavy legs
- affects digestion
- weight increase
During the depletion phase:
- irritability
- can alter the training programme through a lack of energy
69
Regarding the glycogen loading method, what has new research has shown?
Newer research has shown that replenishing glycogen stores during the first 20 minutes window after exercise can then enhance performance the next day. In the 20 minutes immediately after exercise, the body is most able to restore lost glycogen.
70
What is creatine?
A compound the body can make naturally which supplies energy for muscular contraction; can also be used as a supplement to increase athletic performance.
71
What is the ATP-PC system?
An energy system that provides quick bursts of energy and is used for high intensity exercise but can only last for up to 10 seconds.
72
What is ATP (adenosine tri-phosphate)?
Energy, quite simply.
73
What is sodium bicarbonate (NaHCO3)?
A white soluble compound used as an antacid.
74
What is creatine monohydrate used as?
It is a supplement used to increase the amount of phosphocreatine stored in the muscles.
75
What is phosphocreatine?
It is used to fuel the ATP-PC system which provides energy.
76
What happens when you increase the amount of creatine?
Increasing the amount of creatine in the muscles will allow this energy system to last longer. It can also help improve recovery time.
77
With the use of creatine monohydrate what type of athlete benefits the most?
Athletes in explosive events, such as the sprints, jumps and throws, are likely to experience the most benefits as they can perform at a higher intensity for longer.
78
What are the possible side effects of using creatine monohydrate?
- Dehydration
- Bloating
- muscle cramps
- slight liver damage
79
What are the positive effects of taking creatine?
- Aims to provide ATP (energy)
- Replenishes phosphocreatine stores
- Allows the ATP-PC system to last longer
- Improves muscle mass
80
What are the negative effects of taking creatine?
- Possible side effects; muscle cramps, diarrhoea, water retention, bloating, vomiting
- Hinders aerobic performance
- Mixed evidence to show benefits
81
What is buffering?
The ability of the blood to compensate for the build up of lactic acid or hydrogen ions to maintain the pH level.
82
What are hydrogen ions responsible for?
Responsible for the acidity of the blood.
83
What is lactic acid?
A by products of anaerobic respiration; as it accumulates, it causes fatigue.
84
What is the benefit of sodium bicarbonate?
It is an antacid that can increase the buffering capacity of the blood so it can neutralise the negative effects of lactic acid and hydrogen ions that are produced in the muscles during high-intensity activity.
85
What is drinking a solution of sodium bicarbonate also known as?
Soda loafing
86
How does the concept of soda loafing work?
It reduces the acidity within the muscle cells, in order to delay fatigue, and allows the performer to continue exercise at a very high intensity for longer.
87
What are the positive effects of sodium bicarbonate?
- Reduces acidity in the muscle cells
- Delays fatigue
- Increases the buffering capacity of the blood
88
What are the negative effects of sodium bicarbonate?
-Possible side effects include; vomiting, pain, cramping, diarrhoea, bloating
89
What is caffeine?
A naturally occurring stimulant.
90
What is a diuretic?
Increases the production of urine.
91
The drawback of of caffeine is the increased risk of dehydration as it is ...
A diuretic
92
What are the positives effects of caffeine?
- Stimulant/increased mental alertness
- Reduces effects of fatigue
- Allows fats to be used as an energy source/delays use of glycogen stores
- Improves decision making/improves reaction time
- May benefit aerobic performance/ endurance athletes.
93
What are the negatives effects of caffeine?
- Loss of fine control
- Against rules of most rules in large quantities
- Possible side effects include: dehydration, insomnia, muscle cramps, stomach cramps, vomiting, irregular heartbeat, diarrhoea.
94
What is rating perceived exertion (RPE)?
Simply giving an opinion about how hard your body is working during exercise.
95
What is quantitive data?
Can be written down or measured with numbers.
96
What is qualitative data?
Is descriptive and looks at the way people think or feel.
97
Give an example of a fitness test that uses quantitive data?
Cooper's 12 minute test
98
Give an example of an scale that uses qualitative data.
Borg scale is a qualitative method of rating perceived exertion (RPE) and is used to measure a performer's level of intensity during training.
99
What is objective data?
Involves data
100
Objective tests are often very ...
Reliable
101
What is subjective data?
Involves opinion and is based upon assumptions, interpretations and beliefs.
102
What is the Harvard step test?
This involves stepping up and down on a bench to set a rhythm for five minutes. Recovery heart rates are then recorded.
103
What is validity?
When the test actually measures what it sets out to do.
104
What is reliability?
Means the test can be repeated accurately.
105
What is the Illinois agility run?
A fast fun around an area 10 metres in length while at the same time weaving around cones that are 3.3 metres apart. The starting position is flat on the stomach with hands beside the shoulders. The faster the time, the better the agility.
106
To assess the validity of a fitness test, two questions are important:
- Is the research method relevant and does it do exactly what it sets out to do?
- is the test sport specific?
107
To ensure a test reliable, what needs to be taken into account?
- Tester should be experienced
- Equipment should be standardised
- Sequencing of tests is important
- Repetition of tests to avoid human error
108
What is static stretching?
When the muscle is held in a stationary position for 30 seconds or more.
109
What is ballistic stretching?
Involves performing a stretch with a swinging or bouncing movement to push a body part further.
110
What should be carried out before the start of any training session and why? Give an example.
A warm-up helps prepare the body for exercise and should always be carried out before the start of any training session. The first stage of any warm-up is to perform some kind of cardiovascular exercise such as jogging, that gently increases your heart rate.
111
What are the two types of static stretching?
Active stretching and passive stretching
112
What is active stretching?
When a stretched position is held by the contraction of an agonist muscle. Involves the performer working on one joint, pushing it beyond its point of resistance, lengthening the muscles and connective tissue surrounding it.
113
What is passive stretching?
Is when a stretch occurs with the help of an external force, such as a partner or gravity or a wall.
114
What is the only time that ballistic stretching should be performed?
Only should be performed on individuals who are extremely flexible.
115
What is the second stage of warming up/performance?
Stretching flexibility exercises
116
What is the third stage of a warm-up/performance?
The third stage should involve the movement patterns that are to be carried out, for example, practicing shooting in basketball or netball, or dribbling in hockey or football.
117
What are the physiological effects of a warm-up?
- Reduces the possibility of injury by increasing the elasticity of the muscles.
- The release of adrenaline will increase heart rate and dilate capillaries. This allows more oxygen to be delivered to the skeletal muscles.
- Muscle temperature increase and this will firstly enable oxygen to dissociate more easily from haemoglobin and secondly, allow for an increase in enzyme activity, making energy readily available through better chemical reactions.
- An increase in the speed of nerve impulse conduction allows us to be more alert, improving reaction time.
- Efficient movement at joints through an increased production of synovial fluid.
- Allows for rehearsal of movement so the performer is practising the same skills they use in their activity.
- Mental rehearsal, stress or anxiety reduction, physiological preparation.
- Supplies an adequate blood flow to heart to increase its efficiency.
118
What does a cool-down consist of?
It consists of some form of light exercise to keep the heart rate elevated.
119
What is the importance of a cool-down?
This keeps the blood flow high and allows oxygen to be flushed through the muscles, removing and oxidising any lactic acid that remains.
120
What does performing light exercise as a cool down allow?
It allows the skeletal muscles to keep working, which maintains venous return and prevents blood from pooling into veins.
121
What can blood pooling lead to?
It can lead to fainting or dizziness and occasionally a loss of continuousness.
122
As well as removing lactic acid what do cool downs also do?
They help to prevent the effect of DOMs (delayed onset of muscle soreness) which is characterised by tender and painful muscles, often experienced some 24 to 48 hours following heavy exercise.
123
Why does muscle soreness occur?
It occurs because of the structural damage to muscle fibres and connective tissue around the fibres.
124
When do DOMs (delayed onset of muscle soreness) usually occur?
Usually occur following excessive eccentric contractions when muscle fibres are put under a lot of strain (mostly occurs in weight training).
125
What are the four principles of training?
- Specificity
- Progressive overload
- Reversibility
- Recovery
126
What is specificity? (Principal of training)
- Activity must be relevantly for your chosen activity.
- You need to see if you are using the same energy systems, muscle fibre type, skills and movements. Intensity and duration of training should also be similar to your activity.
127
What is progressive overload? (Principal of training)
- Performer gradually trains harder throughout there training programme because their fitness improves.
- Important not to overload too much too soon. Doing more gradually will reduce the risk of injury.
128
What is reversibility? (Principal of training)
- Often referred to as detraining.
| - If training stops then the adaptations that have occurred as a result of the training programme deteriorate.
129
What is recovery? (Principal of training)
- Rest days are needed to allow the body to recover from training.
- Research suggests that a 3:1 ratio should be used where the performer trains hard for three days and then rests one.
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What are adaptations?
A change that takes place in the body as a result of training.
131
What principles are used to improve performance?
- Frequency
- Intensity
- Time
- Type
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What does frequency refer too? How do you apply this to improve performance?
How regularly you do the activity. By training more often you improve performance.
133
How can you improve by changing the intensity?
To improve you must train harder, therefore you must increase the intensity.
134
How can you change the type of exercise to improve performance?
- Using different forms of exercise maintains motivation.
| - Type of exercise needs to be relevant to your chosen activity.
135
What is periodisation?
Dividing the training year into specific sections for a purpose.
136
What are the three cycles of periodisation?
- Macrocycle
- Mesocycle
- Microcycle
137
What is the macrocycle?
Period of training involving a long-term performance goal.
138
What is a preparation period?
Similar to pre-season training where fitness is developed.
139
What is the competition period?
The performance period where skills and techniques are refined.
140
What is the transition period?
The end of the season where the rest and recovery takes place.
141
What does the transition period allow?
Allows the athletes to recharge physically and mentally and ensures an injury-free start to the forthcoming season.
142
What are the three distinct periods of the macrocycle?
- Preparation period
- Competition period
- Transition period
143
How long are macrocycles?
The length depends but they are longer than mesocycles or microcycles. A macrocycle could be 4 years as the build up to the next olympics.
144
What are mesocycles?
Usually a 4-12 week period of training with a particular focus such as power.
145
What component varies within a mesocycle?
The focus
146
What is a microcycle?
The description of a week or a few days of training sessions.
147
Why are microcycles used?
It is a description of one week or a few days of training that is repeated throughout the length of the mesocycle.
148
What is tapering?
Reducing the volume and or intensity of training prior to competition.
149
When does tapering usually occur?
This usually occurs a few days beforehand, but can depend on the type of competition.
150
What is peaking?
Planning and organising training so a performer is at their peak, both physically and mentally, for a major competition.
151
Regarding peaking, what is it important that the coach does?
It is important for the coach to ensure the peak performance occurs in certain timeframes so the performer can benefit from the removal of training-induced fatigue but reversibility has not yet come into effect.
152
What is double periodisation?
Some sports require an athlete to peak more than once in a season.
153
What are the different training methods?
- Continuous training
- Fartlek training
- Interval training
- Circuit training
- Weight training
154
What does aerobic mean?
Means with oxygen
155
What does anaerobic mean?
Means without oxygen
156
What is continuous training?
Continuous training works on developing aerobic power. It involves low intensity exercise for long periods of time without rest intervals, such as swimming, jogging and cycling. This develops stamina (the ability to exercise the whole body for long periods of time) and place stress on aerobic systems. As a result, improvements in the cardiovascular system and respiratory systems take place which increases the ability to take up, transport and use oxygen more effectively.
157
What is fartlek training?
- Different method of continuous training where the pace of the run is varied to stress the aerobic energy system due to its continuous nature and the anaerobic energy systems through the high intensity bursts of exercise.
- More demanding type of training and will improve an individuals stamina and recovery times.
158
What does fartlek mean?
Means speed play
159
How long does a typical fartlek training session last?
40 mins
160
What type of athletes is fartlek training beneficial for? How is this achieved?
Beneficial to game players where the intensity and demands of the game are constantly changing to involve aerobic and anaerobic respiration. A typical fartlek session for a game player involves varying the pace of their run by integrating sprints into the workout and following these with recovery runs in the form of slow jogs.
161
What does fartlek training also sometimes involve?
It can include both up and downhill work.
162
What is interval training?
It is a form of training in which periods of high-intensity work are followed with a recovery period.
163
Who uses interval training?
Interval training is predominately used by elite athletes to improve anaerobic power.
164
What do you need to take into account when planning an interval training session?
- Duration of the work interval
- Intensity or speed of the work interval
- Duration of the recovery period
- number of work intervals and recovery periods.
165
What is circuit training?
The athlete performs a series of exercises at a set of 'stations'.
166
What exercises are included in circuit training?
Exercises to include are arm exercises (e.g press-ups), leg exercises (e.g. Single leg squats), trunk exercises (e.g. sit ups) and cardiovascular exercise (e.g. running)
167
When planning a circuit what is important?
It is important to decide on the number and variety of stations, the number of repetitions or time spent at each station and the length of the rest intervals. In addition, you will also need to consider the number of participants, their level of fitness and the amount of time, space and equipment available.
168
What should the layout of the circuit ensure?
The resistance used is the athlete's body weight and the layout of each exercise should that the same body part is not exercised continuously to allow for recovery.
169
What is weight training?
It involves doing a series of resistance exercises through the use of free weights or fixed weight machines that tend to be described in terms of sets and repetitions.
170
Why do people do weight training?
To develop muscular strength
171
What are repetitions?
The number of times you do an exercise, often referred to as reps.
172
What are sets?
The number of cycles of repetitions (reps).
173
What is the 1 rep max?
The maximum amount a performer can lift in one repetition.
174
Before a programme for weight training can be planned what is it important to determine?
The 1 rep max (the maximum amount of weight a performer can lift in one repetition)
175
What should weight training relate to?
The muscle groups used in that sport, both agonists and antagonists.
176
What are the four groups for weight training?
- Shoulder and arms
- Trunks and back
- Legs
- All body exercises
