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A LEVEL PE > Exercise physiology > Flashcards

Exercise physiology Flashcards

(58 cards)

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1
Q

Glycogen loading
Method A

A

Reduce oxygen levels by endurance training
Three days of low carbs diet and reduction in training
Next few days, high carbs diet and no training
Increase water intake

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2
Q

Glycogen loading
method B

A

Days before competition, three minute high intensity
Carbo window opens – high carb diet within 20 minutes as it will close within two hours
Increases intake of water

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3
Q

Glycogen loading
AO3

A

+
Increase glycogen stores – ATP resythensis
Increased glycogen prevents hit in the wall
Delays fatigue for longer
-
Increase water retention – lead to discomfort
Increase weight
Depletion phase – lack of energy

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4
Q

Creatine

A

+
Used to increase PC stores – energy/faster recovery
Fuels ATP – PC system provides energy for a short duration
Increase muscle mass
Replenishes phosphocreatine
-
Limited stores
Side-effect – cramps
Hinder aerobic performance – weight

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5
Q

Sodium bicarbonate
Anti-acid

A

Access as a buffer in blood, neutralises lactic acid and hydrogen ions produced during high intensity
+
Increases buffering capacity in blood
Delayed onset of OBLA
Reduces fatigue
-
Stomach cramps
Vomiting
Find other ways – targeting training develop tolerance

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6
Q

Caffeine

A

Stimulant – alert
Helps mobility of fats – used energy source/delays glycogen stores
Low intensity
+
Increases focus
Reduces fatigue
Mobilisers fat
-
Side effects – dehydration
Lack of sleep – insomnia
Can’t tolerate high dosage increases anxiety

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7
Q

Carbohydrates
(Simple)

A

Found in fruits and are easily digested by the body

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8
Q

Carbohydrates
(complex)

A

Found in plant base foods and take longer to digest

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9
Q

Carbohydrates

A

Used for high intensity or anaerobic work
Digested and converted into glucose
Stored in muscles as glycogen (limited)

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10
Q

Carbohydrates
(glycaemic index)

A

Foods with a low glycaemic index caused slower, sustained released, blood glucose remained for longer, 3 to 4 hours before

Food with high glycaemic index cause rapid, short rise in blood glucose, short-lived, one to 2 hours before

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11
Q

Fat
(saturated)

A

Too much lead to excessive weight gain – stamina, flexibility
High cholesterol

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12
Q

Fats
(Trans fats)

A

(unsaturated)
High levels of blood cholesterol

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13
Q

Fats

A

Should replace saturated/trans fats with unsaturated fats as major energy source
Has to be a low intensity as oxygen needs to be broken down

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14
Q

Protein

A

Combination of chemicals (amino acids)
Muscle growth, repair, make enzymes, hormones, haemoglobin
Power athletes
Provide more energy when glycogen and fat stores are low

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15
Q

Vitamin
C

A

Maintenance with bones and connective tissue as ligaments

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16
Q

Vitamin
D

A

Absorption of calcium, keep bones healthy

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17
Q

Vitamin
B1

A

Help breakdown and release energy from food
Keeps nervous system healthy

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18
Q

Vitamins
B2

A

Help breakdown vitamins and release energy from food
Keep skin, eyes, nervous system healthy

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19
Q

Vitamins
B6

A

Helps form haemoglobin
Helps body to use and store energy from protein and carbohydrates from food

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20
Q

Vitamin
B12

A

Make red blood cells and keep nervous system healthy
Release energy from food

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21
Q

Minerals

A

Assist bodily functions such as calcium
Dissolved in blood by body as ions (electrolytes)
Facilitate the transmission of nerve impulses
Enable effective muscle contractions

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22
Q

Water

A

Transports nutrients, hormones, and waste products around the body
Regulate body temperature (prevents overheating)
Water or lead to dehydration

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23
Q

Effects of dehydration

A

Increase blood viscosity which prevents blood flow
Increases core temperature
Muscle fatigue
Reduction in transportation of nutrients
Increase heart rate so lower cardiac output

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24
Q

Principles of training
Specificity

Study These Flashcards
A

Require requirements or support with regards to energy system, muscle fibre type, movement, intensity, and duration

25
Principles of training Progressive overload
Gradually increase intensity to reduce injury
26
Reversibility
If training stops, then the adaptations gained will be lost
27
Recovery
Rest to our body to recover, allow adaptations to occur
28
FITT principles Frequency
Increase number of sessions, reps, rest periods
29
FITT principles Intensity
Gradually increase how hard you train/ weight/ speed
30
FITT principles Time
Increase time spent or time to rest
31
FITT principles Type
Relevant methods (continuous for marathon) Adapt type of training
32
Methods of training Continuous
Working for prolonged period of time Complete at moderate intensity Aerobic- muscular endurance + Aerobic won’t have to slow down - Importance to include other methods
33
Methods of training Weight training
Using resistance to help build muscular strength and endurance + Benefit strength and power sports as targets all muscle groups - More muscle mass can reduce mobility If not done correctly can lead to injury
34
Methods of training Fartlek
Changing intensity/ terrain/ gradient Combination of continuous and interval Unstructured Anaerobic and aerobic + Invasion on position and level of performer - Boredom
35
Methods of training Interval
High intensity- rest/ low aerobic intensity HITT training Aerobic and anaerobic + Meets demands for invasion games More effective than continuous as increase aerobic insurance - Not appropriate for all sports/ positions Can lead to injury
36
Methods of training Circuit
All CoF Variety of exercises Sport specific Select specific muscle group + Easy to fit into training schedule Sports specific increases motivation - If not set up/ done properly can lead to injury Not appropriate for all position
37
Methods of training Plyometric
Leaping/ jumping/ bounding movements improve anaerobic power 3 phases- eccentric, amortization, concentric + Jumping as lower body Mimics sporting movements - Only lower body Could lead to injury
38
Methods of training PNF
Advanced stretching technique to improve flexibility Muscle spindles and Golgi tendon + Dance/ gymnastics- increase technique and pleasing shapes - Decrease power Risk of injury
39
Data and fitness testing Multi stage
Reliable - only a prediction of vo2 max Validity - measures anaerobic fitness BUT sport specific
40
Data and fitness testing 30m sprint
Reliability - issues with human error Validity - only leg speed
41
Data and fitness testing Vertical jump test
Reliable - hard to judge where markings are Validity - only lower body
42
Data and fitness testing Illinois agility run
Reliable - human error and conditions Validity - not sprint specific and involves equipment
43
Validity
Testing what it is meant to
44
Reliability
Can results be consistent and same outcome if repeated Standized protocol Level of performer Knowledge of experience Calibrated equipment
45
Warm up Stages
Pulse raiser Stretching to increase elasticity Skills drill
46
Static stretching
Muscles held up for 30sec +
47
Active stretching
Working one muscle, pushing it beyond point of resistance
48
Passive stretching
Stretch occurs with help of external force
49
Ballistic stretching
Bouncing in and out of stretch - pushing beyond range of motion
50
Warm up AO3
+ Decrease chance of injury Increase range of motion Can be sport specific - If technique wrong wrong can cause injury Need good prior flexibility
51
Why warm up
Cv - increases HR, oxyhaemoglobin dissociation, enzyme activity Muscles- increase temp increase elasticity Joints - release synovial fluid increase flexibility Neurones - speed of nerve conduction and increase reaction time Psychology - decrease anxiety
52
Benefits of cool down
Keeps heart rate and breathing rate elevated, removes lactic acid Maintain venous return mechanisms prevents blood pooling Reduces DOMS especially after weight training (eccentric contraction)
53
Periodisation
Dividing the training year into specific sections for a specific purpose
54
Periodisation Macro cycle
Period of training involving a long term performance goal Preparation period- increase quantity rather than quality, fitness is defined Competition period- increase quality, skills and techniques are refined Transition period- physical and mental recovery
55
Periodisation Mesocycle
Usually 4-12 weeks of training with a particular focus such as power
56
Periodisation Micro cycle
A description of 1 week or a few days of training that is repeated throughout length of the meso cycle
57
Periodisation Tapering and peaking
Tapering - reducing volume/ intensity of training prior to competition Peaking - planning and organising training so a performer is at their peak, both physically and mentally for a major competition
58
Double Periodisation
Some sports need to peek more than once a season

A LEVEL PE (9 decks)

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