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Exercise Physiology Flashcards

(70 cards)

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1
Q

7 classes of food that should be present in a diet

A

Carbohydrates
Fats
Protein
Vitamins
Minerals
Fibre
Water

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2
Q

2 types of carbs

A

Simple
Complex

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3
Q

Simple Carbohydrates

A

Found in fruits, easily digested by the body, Found in processed foods & anything with refined sugar added

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4
Q

Complex Carbohysrates

A

Found in nearly all plant-based foods & usually take longer for body to digest, mostly commonly found in bread/pasta/rice/veg

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5
Q

Carbohydrates role in diet

A

Principle source of energy
digested & converted into glucose
stored in muscles as glycogen

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6
Q

Foods with glycaemic index, release glucose slower

A

Should be eaten 3-4hrs before exercise e.g. beans on toast

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7
Q

Foods with higher glycaemic index, release glucose quicker

A

Should be eaten 1-2hrs before exercise, e.g. cereal bars

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8
Q

2 types of fats

A

Saturated
Trans

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9
Q

Saturated fats

A

Foods in both sweet & savoury foods, most from animal sources
too much=excessive weight gain, decrease stamina
Leads to high cholesterol

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10
Q

Trans fats

A

Type of unsaturated fat, found in meat & dairy, most made from an industrial process
high levels of cholesterol

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11
Q

Recommended intake of trans fats

A

No more than 5 grams per day

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12
Q

Fats carry fat-soluble vitamins, which vitamins?

A

A, D, E, K

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13
Q

Protein

A

Made up of amino acids, important for muscle growth & repair, make enzymes/hormones/haemoglobin

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14
Q

Proteins role in diet

A

Minor source in energy, tend to be used by power athletes, greater need for repair & develop muscle tissue
meat/fish/eggs/dairy

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15
Q

Vitamins

A

Only need a small amount to work

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16
Q

Fat-soluble vitamins

A

A, D, E, K
Found predominantly in fatty foods & animal products

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17
Q

Water-soluble vitamins

A

Found in fruits/veg/dairy
not stored in body, so need to be taken daily

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18
Q

Storage of vitamins in the body

A

Not stored in the body, excessive consumption so need to be taken daily
Excessive consumption don’t have beneficial effects as additional amounts are excreted through urine

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19
Q

Vitamin A-source & exercise-related function

A

Source=cheese/eggs/oily fish/milk
Function=helping body’s natural defences/helping vision in dim light/keeping skin & lining of body parts healthy

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20
Q

Vitamin B1-source & exercise-related function

A

Source=Yeast/eggs/liver/wholegrain bread/nuts/red meat
Function=Works with other B groups to break down & release energy/keeps nervous system healthy

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21
Q

Vitamin B2-source & exercise-related function

A

Source=Dairy products/liver/eggs/cereals/fruit/veg
Function=Works with other B group, helps breakdown & release energy

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22
Q

Vitamin B3-source & exercise-related function

A

Source=meat/fish/wheat flour/eggs
Function=Helps body use & store energy from protein & carbs in food

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23
Q

Vitamin B6-source & exercise-related function

A

Source=meat/fish/eggs/bread/cereals/veg
Function=helps form haemoglobin/helps body to use & store energy from protein & carbs

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24
Q

Vitamin B12-source & exercise-related function

A

Source=red meat/dairy products/fish
Function=makes red blood cells & keeps nervous system healthy/releases energy from food

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25
Vitamin C-source & exercise-related function
Source=green veg/fruit Function=Protects cells & keeps them healthy/helps in maintenance of bones, teeth, gums/helps with wound healing
26
Vitamin D-source & exercise-related function
Source=Made by body under skin when exposed to sunlight/oily fish Function=role in absorption of calcium/keeps bones & teeth healthy
27
Minerals
Assists in bodily functions, calcium e.g. strong bones & teeth, iron helps form haemoglobin tends to be dissolved by body as irons, electrolytes
28
Functions of minerals in diet
Facilitate transmission of nerve impulses enable effective muscle contraction
29
Sources of minerals
Meat/fish/eggs/dairy products/vegetables/fruits/nuts
30
Calcium
Strong bones & teeth, necessary for efficient nerve & muscle function
31
Sodium
Regulating fluid levels, too much is linked to increase in blood pressure/can increase risk of stroke & heart attack
32
Iron
Formation of haemoglobin/lack of iron can lead to anaemia/helps with oxygen transport
33
Fibre functions
Important during exercise, can slow down & takes into body to break down food, results in slower/more sustained release of energy Dietary fibres causes bulk in small intestine, helping to prevent constipation & aiding digestion
34
Sources of fibre
Wholemeal bread/pasta/potatoes/nuts/seeds/fruit/veg
35
Water
60% of a person's body weight & is essential for good health
36
Water functions
Transports nutrients/hormone/waste products around the body Main component of many cells & important part in regulating body temp Keeps you from overheating during exercise
37
Physiological effects of dehydration
-Blood viscosity increase=reducing blood flow -reduced sweating=increase in core temp -muscle fatigue & headaches -reduction in exchange of waste products/transport of nutrients -increased HR, lower Q' -decreased performance/increased reaction time/decreased decision making
38
Sports drinks e.g. Lucozade Sport
boost glucose levels before competition, water will hydrate
39
Body weight lost: litres of fluid ratio
For every 1kg of body weight lost during exercise, drink 1.5L of fluid
40
Glycogen Loading
6 days -1-3 high protein, no/little carbs, high intensity -4-6 high carbs, light training Used buy endurance performers: Marathon
41
Glycogen loading positives
+prevents performer from hitting the wall +maximises aerobic energy production +increases glycogen storage +delays fatigue +increases endurance capacity +increased glycogen stores in muscles
42
Glycogen loading negatives
CARBO-LOADING PHASE -water retention=bloating -heavy legs -weight increases -affects digestion DEPLETION PHASE -irritability -alter training programme through lack of energy
43
Creatine Monohydrate
-Compound body can make naturally which supplies energy for muscular contraction, can also be used as a supplement to increase athletic performance Used by power lifters and explosive events e.g. throws, sprints & jumps
44
Creatine Monohydrate positives
+aims to provide ATP +replenishes phosphocreatine stores +Allows ATP-PC system to last longer +improves muscle mass +improves recovery time
45
Creatine Monohydrate negatives
POSSIBLE SIDE EFFECTS -muscle cramps -diarrhoea -water retention -bloating -vomiting NEGATIVES -hinders aerobic performance -mixed evidence to show benefits
46
Sodium Bicarbonate
-Neutralises negative effects of lactic acid & hydrogen ions -Is a white soluble compound used as an antacid Used by 400m track, rowing, 100-400m swim races
47
Sodium Bicarbonate positives
+reduces acidity in muscle cells +delays fatigue +increases buffering capacity of blood (ability for blood to compensate for build-up of lactic acid to maintain pH
48
Sodium Bicarbonate negatives
POSSIBLE SIDE EFFECTS -vomiting -pain -cramping -diarrhoea -bloating -gastric disruption
49
Caffeine
-Stimulant -3mg of caffeine per kg of body weight -found in coffee, tea, coke, chocolate, energy bars, energy drinks -Diuretic Used by aerobic/endurance athletes e.g. marathon
50
Caffeine positives
+stimulant mental alertness +reduces effects of fatigue +allows fats to be used as energy +improves decision making +improves reaction time
51
Caffeine negatives
-loss of fine control -against rules in most sports in large quantities POSSIBLE SIDE EFFECTS -dehydration -insomnia -irregular heart beat -diarrhoea -vomiting
52
Quantitative data
factual information & numerical form most fitness tests use quantitative data
53
Qualitative data
subjective, feelings, opinions & emotions
54
Perceived exertion
How hard you feel your body is working
55
Quantitative analysis
compares scored to others, standardised tables
56
Qualitative analysis
Judgments on these scores
57
Objective data
Based upon facts & measurable maximal fitness tests are usually objective, require performer to work at maximum effort until exhaustion, very reliable e.g. Bleep test
58
Subjective data
Based upon personal opinions, assumptions, interpretations & beliefs sub-maximal tests Problems with accuracy & objectivity
59
Validity
Is the research method relevant & does it do exactly what it sets out to do Is the test sport-specific -important to conduct test, so sporting actions are the same & muscles are used in the same way as they are in performer's activity
60
Reliability
Results are constant & to be reflected with the same outcome To ensure test is reliable, 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
61
Warm-up
-Helps prepare body for exercise, should always be carried out before the start of any training session
62
1st Stage of Warm-up
Cardiovascular exercise, e.g. jogging Gently increasing HR, Q', BR, more blood directed to muscles
63
2nd Stage of Warm-up
Stretching/flexibility exercises For joints & muscles which will be most active during session, stretching type depends on activity
64
Static Stretching
Not moving, can be active/passive
65
Active static stretching
Performer working 1 joint, pushing it beyond its point of resistance, lengthening the muscle & connecting tissue surrounding it
66
Passive static stretching
Stretch occurs with help of an external force e.g. partner/wall/gravity
67
Ballistic stretching
Stretch with a swing/bounce movements to push a body part even further Important that it should only be performed by an individual is extremely flexible
68
3rd Stage of warm-up
Involve movement patterns that are to be carried out
69
Physiological effects of warm-up
-Reduced possibility of injury -Release of adrenaline -Increase muscle temp -Increase in speed of nerve impulses -Increased production of synovial fluid -Allows rehearsal of movement -Supplies adequate blood flow to heart
70
Cool-down
Consists of some form of light exercise to keep HR elevated -Keeps blood flow high & allows O2 to be flushed through muscles, removing & oxidising lactic acid -Allows skeletal muscle pump to keep working, maintains venous return, prevents blood pooling in veins -Limiting effects of DOMS

Physical Education (6 decks)

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