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Sport and Excercise Science > Exam > Flashcards

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(90 cards)

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1
Q

What are the factors that make an elite athlete

A

genetics
fitness
psychological factors
skill acquisition

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2
Q

explain genetic factors

A

determine fast and slow twitch, body mass index(BMI), height/weight, determined before we’re born, determines make up of the body

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3
Q

explain fitness factors

A

health and ability to perform daily activities, speed/strength & endurance, different types of fitness change in sports

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4
Q

what are psychological factors

A

refers to mental process in behaviour, difficult to measure, motivation/concentration/ competitive/ aggressive/ determination are factors

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5
Q

skill acquisition factors

A

how quickly people learn a skill, only some can improve quickly

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6
Q

what are the sport related fitness components

A

muscular power, speed, agility, balance, coordination, reaction time

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7
Q

what are the health related fitness components

A

aerobic capacity, aerobic power, anaerobic power, muscle strength, muscular endurance, flexibility and body compostition

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8
Q

what is the fitness test got muscular power

A

hand grip test

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9
Q

what is the fitness test for speed

A

50 metre sprint

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10
Q

what is the fitness test for agility

A

beep test, vertical jump

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11
Q

what is the fitness test for balance

A

stork stand

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12
Q

what is the test for coordination

A

alternate hand wall toss

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13
Q

what is the test for flexibility

A

sit and reach test

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14
Q

what is the test for muscular endurance

A

curl ups, push ups

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15
Q

what is the test for body compression

A

BMI

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16
Q

what is the test for strength

A

grip strength

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17
Q

What is the fuel used for phosphate energy

A

creatine phosphate from glycogen suppliess

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18
Q

what is the muscle fibre in anaerobic glycolysis

A

white ( fast twitch )

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19
Q

what is the time period for phosphate energy

A

first 10 seconds

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20
Q

what is the intensity for phosphate energy

A

maximal ( greater than 95 per cent )

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21
Q

what is the fuel used in anaerobic glycolyisis

A

glycogen

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22
Q

what are the muscle fibres involved in anaerobic glycolsis

A

white ( fast twitch) and some red ( slow twitch )

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23
Q

what is the time period for anaerobic glycolsis

A

10 to 30 seconds

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24
Q

what is the intensity of anaerobic glycolsis

A

near maximal ( 85-95 per cent )

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25
what is the fuel used in aerobic glycolysis
glycogen, fats, protein
26
what is the time period for aerobic glycolsis
30 seconds onwards
27
what is the intensity of aerobic glycolysis
sub maximal ( less than 85 per cent )
28
how many energy systems can work at once
All can but some work longer than others e.g netball
29
What are the recommended carbs for a balanced diet
55-60%
30
what are the recommended fats for a balanced diet
25-30%
31
what is the recommended protein percentage for a balanced diet
10-15%
32
What is the glycemic index
( GI ) a measurement carried out on carbohydrates containing foods and their impact on our blood sugar
33
what is low gi
before competition or training e.g grain breads, toasted muesli, peaches, cashew nuts
34
what is high gi
when an event is longer than 50-60 mins
35
what is carbohydrate loading
a strategy used by endurance athletes to maximise the storage of glycogen in the muscles and liver. To carb load successfully is gradually cutting down on training at the same time keep to their normal diet so that only carbohydrates are eaten to ensure steady muscle glycogen levels
36
when are depleted glycogen stores replenished
within 15 minutes after excercise
37
why is caffeine considered a diuretic,
because it causes people to lose fluids
38
how does caffeine affect the body
dehydration
39
what are the positive effects that caffeine has on an athlete
contains antioxidants, stimulates respiration, intensifies muscular contractions
40
what are the negative effects caffeine has on an athlete
anxiety, headache, risk of dehydration, early fatigue
41
what are the positives of using sports drinks
- enhanced levels of electrolytes - provide nessecary energy source - speed up absorption & water retention in the body
42
what is isotonic
replenishes electrolytes
43
what is one electrolyte that assists with fluid regulation
sodium
44
what is the time frame after exercise that an athletes muscles are the most receptive to glycogen replenishment
the first 15 minutes
45
why is nutrition after exercise important
- helps to provide recovery - helps to increase impact of exercise - helps repair and rebuild muscles
46
what are the symptoms of dehydration
extreme thirst, very dry mouth
47
what are the symptoms of heat exhaustion
confusion, dizziness
48
what are he symptoms of heat stroke
high body temp, rapid breathing
49
what are two benefits of carbohydrate gels
- replenishes electrolytes | - increased energy
50
what role does protein play in post- exercise nutrition
- important for muscle contraction & repair - way to develop and maintain skeletal muscle - promotes glycogen synthesis
51
what are meal examples 3-4 hrs prior exercise
- crumpets - baked beans - breakfast ceral
52
what are meal examples 1-2 hrs prior exercise
milkshake/ smoothie yogurt sports bar
53
what are meal examples less than 1hr prior exercise
carbohydrate gel cordial jelly lollies
54
fluid replacement info
~ thirst is not a good indicator of fluid needs ~ drink half a glass of fluid every 15 mins b & a exercise ~ cold drinks are absorbed quicker ~ plain water is the best drink of all ~ when finished event, replace fluids lost
55
what causes fatigue
depletion of muscle fuel stores hypoglycaemia dehydration
56
what are ergogenic aids
a technique or substance used for the purpose of enhancing performance
57
how do steroids benefit an athlete
increase muscle strength increase body size increase healing rate
58
what types of athletes benefit from steroids
athletes involved in power sports e.g weightlifting, throwing, sprinting events
59
what does epo do
- regulates red blood cell production - helps the athlete to work at a faster rate of aerobic respiration - athletes that benefit are aerobic ( long distance ) or anaerobic ( short distance ) athletes.
60
what are the two types of blood doping
autologens and homologens
61
what are epo's effects on performance
< stimulates bone marrow to produce more red blood cells | < higher red blood cells means better oxygen transport
62
types of athletes who benefit from epo use
endurance athletes
63
medical uses of epo
- cancer - HIV - renal failure - pre/ post surgury
64
side effects of epo
- fever - seizures - nausea - headaches - anxiety
65
steroids effect on performance
used to create muscle bulk, strength and fast muscle recovery
66
what types of athletes use steroids
power athletes
67
medical uses of steroids
- delayed puberty - HIV - anemia - osteoporosis
68
side effects of steroids
``` < liver disorders < acne < baldness < raised cholesterol < reduced immunity ```
69
description of caffeine
naturally occurring substance found in over 60 plants most common drugs in world
70
caffeines effects on performance
increases exhaustion time enhanced alertness reduced fatigue
71
types of athletes who use caffeine
endurance or power athletes
72
medical uses of caffeine
treatment for migraines | treat breathing problems
73
side effects of caffeine
^abdominal pain ^ diarrhoea ^dehydration ^ headaches
74
description of HGH
essential in growth | accelerates protein synthesis
75
hgh effects on performance
increases muscle mass decreases fat stores accelerates muscle recovery
76
types of athletes who use hgh
power/ strength athletes
77
medical uses of hgh
dwarfism HIV renal insufficiency
78
side effects of hgh
arthritis diabetes oesteoporosis
79
explain inverted u theory
~ athletes need an optimal level of arousal to perform successfully ~ in the middle you have most control and perform at your best
80
how can you improve attention
centred breathing mental rehearsal positive self talk
81
describe mental imagery
when athletes visualise themselves flawlessly performing a skill or competition event such as visualising yourself jumping far in long jump or throwing a free throw goal in basketball.
82
what is motivation
the reason for participating in an activity, learning the skills involved , training and practising and dedicating effort to improvement
83
what is intrinsic motivation
comes from within, occurs when factors such as enjoyment, satisfaction, improvement and enhanced feelings of self worth are the primary motivation for performance
84
what is extrinsic motivation
has an external focus, usually involves some form of material benefit such ad financial reward, awards and trophies, glory & recognition
85
how can athletes increase arousal
listen to music
86
how can athletes lower arousal levels
centred breathing, meditation
87
what are the 4 key principles of sport psychology
- arousal and anxiety - mental imagery - motivation and goal setting - attention & concentration
88
define sport psychology
the study of mental factors that relate to an athlete
89
what are hypotonic sports drinks
intended thirst quencher, ideal for short recreational sports
90
what are hypertonic sports drinks
primary intended to supply energy, ideal for long duration events

Sport and Excercise Science (3 decks)

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