exercise physiology Flashcards
1
Q
Acclimatisation
A
the process of an athlete adjusting to new environmental conditions in order to assist with performance
2
Q
Conduction
A
the transfer of heat through direct contact with another object
2
Q
Convection
A
The transfer of heat through the movement of air or water
2
Q
Evaporation
A
Transfer of heat resulting from evaporation of sweat from the body
2
Q
Glycaemic Index
A
the degree to which carbohydrates can affect blood glucose levels
- ranking of CHOs based on immediate effect on blood glucose (blood sugar) levels
- measured on a scale of 1-100. low, medium, high
3
Q
Hydration
A
The process of replacing water in the body
3
Q
Macrocycle
A
Longest part of a training program, typically 1 year (made up of many mesocycles and microcycles)
3
Q
Mesocycle
A
A block of training that usually lasts 3-4 microcycles (weeks) and is designed to achieve a specific goal/purpose
divided into smaller more manageable micro cycles
4
Q
Microcycle
A
The shortest phase of a training program, usually 1 week
5
Q
Peaking
A
Planning training in such a way that mental, physical and emotional attributes reach optimal performance at the appropriate time (usually finals)
6
Q
Periodisation
A
The process of breaking up a training program into smaller blocks, often related to the performance (season)
7
Q
Radiation
A
The transfer of heat to/from surroundings. Heat moves from warmth to cool
8
Q
Tapering
A
Reducing an athlete’s or team’s training load in the lead up to competition in order to optmise performance
9
Q
carbohydrates broken into
A
glucose (simplest form)
10
Q
carbohydrates stored as
A
glycogen
11
Q
fats broken into
A
fatty acids
12
Q
fats stored as
A
triglycerides
13
Q
protein broken into
A
amino acids
14
Q
protein stored as
A
amino acid chains
15
Q
what is the preferred fuel source for making ATP
A
carbohydrates
16
Q
what fuel source is readily used at rest or once carbs are used up
A
fats
17
Q
which fuel source is only used for extreme conditions such as ultramarathons
A
protein
18
Q
what is ATP
A
- adenosine triphosphate
- basic unit of chemical energy used in the body
- 1 adenosine, 3 phosphates
- chemical compound dervied from food
19
Q
ATP breakdown
A
- energy for muscle contraction is released when the 3rd phosphate bond is broken (leaving ADP, phosphate and energy)
- the energy for ATP resynthesis is provided by the splitting of the phosphate creatine bond
20
remaking ATP (why)
- the body can only store a small amount of ATP so it must constantly make more
21
what are the ways ATP can be remade [resynthesise] (2 pathways)
- aerobic (oxygen)
- anaerobic (no oxygen)
22
what are the 3 systems ATP can be remade
ANAEROBIC
- ATP-CP system (Creatine phosphate)
- Anaerobic glycolysis (lactic acid system)
AEROBIC
- Aerobic system (oxidative system)
23
what are the 2 factors affecting which system will predominantly by used to resynthesise ATP at a particular time
- intensity
- duration
24
ATP-PC system
- short, explosive activity up to 10 seconds
- quickest & simplest pathway (simple chemical reactions)
- CP is stored in small amounts in all skeletal muscle
- CP is broken down into C & P to provide chemcial energy to remake ATP
25
ATP-PC System how long it takes to resynthesise PC
- During periods of rest or low intensity exercise, the body will replenish its stores of PC:
o 50% replenished after 30 seconds
o 90% replenished after 1 minute
o 100% replenished after 3 minutes
26
ATP-PC system examples
- tennis serve
- discus
- 50m sprint
27
Lactic acid (Anaerobic glycolysis) system examples
- 200m sprints
- 50m swim
- gymnastics routine
28
Lactic acid system (anaerobic glycolysis) system
- predominant system for activities of high intensity lasting between 10-90 seconds
- relies on breakdown of carbohydrates
- produces a by-product - lactic acid - toxic to muscles
- lactic acid causes athlete to slow down or stop
- oxygen is required to help breakdown the acid so active recovery is more effective than passive recovery
- breakdown of glycogen to glucose releases energy for ATP resynthesis
29
anaerobic capacity
- amount of energy an athlete can get from the combination of ATP CP & lactic acid energy systems
- longer the anaerobic energy systems last the higher the intensity you can maintain and better you recover
## Footnote
simple test - run at maximum speed for as long as you can -further = better anaerobic capacity
scientifc test - cycle against mechanically brakes bike at all out pace
30
oxygen required for ATP PC system?
no
31
oxygen required for Anaerobic glycolysis energy system?
no
32
oxygen required for aerobic energy system?
yes
33
intensity - ATP PC
maximal
34
intensity - anaerobic glycolysis
high
35
intensity - aerobic
low
36
duration - ATP PC
very short <10 seconds
37
duration - anaerobic glycolysis
short 10 seconds - 90 seconds
38
duration - aerobic
long >90 seconds
39
fuel source ATP PC
PC
40
fuel source - Anaerobic glycolysis
glycogen
41
fuel source - aerobic
glycogen
fats
(protein)
42
speed of ATP production ATP PC
very fast
43
speed of ATP production - Anaerobic glycolysis
fast
44
speed of ATP production - aerobic
slow
45
amount of ATP produced - ATP PC
very limited
46
amount of ATP produced - Anaerobic glycolysis
limited
47
amount of ATP produced - Aerobic
unlimited
53
Aerobic energy system
- predominant energy pathway for sub-maximal, long duration physical activities - major contributor of energy for exercise longer than about 90 seconds (allows time for the cardiovascular system to adapt to greater oxygen need)
- fuelled by carbs but can be fats
- fats provide a lot more energy than carbs but require more oxygen to be utilised
54
what are the 3 suggested training regimes
- live high - train high
- live low - train high
- live high - train low
55
which is the best training regime
Live high - train low
56
what are 6 performance enhancers
1. protein powders
2. anaebolic steroids
3. caffeine
4. creatine
5. EPO
6. blood doping
57
protein powders
| performance enhancer
- easy way to get more protein daily (athletes doing strength could double their protein intake)
- can be blended into smoothie etc.
- extra protein, combined with regular exercise can help you gain muscle, change your body composition, or meet daily protein needs
58
protein powders advantages
- may assist increasing muscle bulk (hypertrophy) & repair damaged tissue
- decrease muscle catabolism (breakdown)
- improve the rate of recovery from training sessions
- increase muscle mass only occurs if the athlete is doing a resistance training program
- best consumed along with high GI snack immediately after exercise
59
protein powders disadvantages / side effects
- often replaces real food - so can result in fewer nutrients being consumed (lack balance diet)
- digestive problems - bloating, gas or cramping
- increased risk of osteoporosis
- colon cancer
- kindney damage
- increase water retention
60
anaebolic steroids
| performance enhancer
## Footnote
highly illegal for everyone
- can be taken orally or injected
- testosterone like substance responsible for enhancement of strength & power as well as faster recovery from training (ability to train harder for longer & more frequently)
61
anabolic steroids advantages
- increase the performer's size, strength and power
- decreases recovery time
- stimulates protein synthesis
- improved rate of tissue repair
62
anabolic steroids disadvantages / side effects
- acne
- liver damage
- depression
- aggression (often called roid rage)
- hypertension
- infertility
- testicular atrophy
- increased masculinity
- male breast enlargement
63
caffeine
| performance enhancer
- widely available in chocolate, drinks like tea, coffee, energy drinks
- is a stimulant which can increase arousal, reaction time, concentration and decision making
- can reduce perception of fatigue so the athlete can work harder for longer
64
caffeine advantages
- acts as an analgesic reducing the perception of effort & therefore increasing the time to exhaustion in short distance events
- stimulates the CNS, increasing alertness, arousal levels & decreasing reaction times
- thought to also create glycogen sparing effect through the oxidation of free fatty acids
through the mobilisation of fat as a fuel source during moderate to high intensity exercise, the athletes spares glycogen supplies improving performance in long duration events
64
caffeine disadvantages/side effects
potent diuretic (make u pee)
- this may cause an unnecessary loss of fluid pre-exercise, having a negative effect on the athletes ability to regulate temperature, particularly during hot conditions
- irritability
- insomnia
- headaches
- excessive intake may lead to over arousal
- muscle twitching
- withdrawal effects
65
creatine
| performance enhancer
- creatine supplements increase performance in high intensity exercise involving repeat sprints and short recovery
- slow loading involves taking 3g daily
- weight gain is a significant side effect which would be detrimental in most sports
66
creatine disadvantages
- results in weight gain of around 1kg which would be a disadvantage for some sports
- unknown what long term side effects are
66
creatine advantages
- increases amount of CP stored in muscle, thereby extending the time before CP becomes depleted (repeating high intensity, short duration exercise like team sports)
- increases availability of free creatine allowing for a faster rate of CP repletion
- enhances muscular strength and development
- increases muscle 'buffer' capacity (resistance to lactic acid accumulation)
67
EPO (erythropoietin)
| performance enhancer
- is a hormone produced by the kidney that promotes the formation of red blood cells by the bone marrow
- the kidney cells that make erythropoietin are sensitive to low oxygen in the blood that travels through the kidney. these cells make & release erythropoietin when the oxygen level is too low
- natural or synthetic EPO has been shown to increase performance parameters such as maximal oxygen consumption (VO2 max) & time to exhaustion, which is why it's commonly abused in endurance sports
68
EPO disadvantages
- thickens the blood, which leads to an increased risk of several deadly diseases, such as; heart disease, stroke, cerebral or pulmonary embolism (blood clots)
- athletes who misuse recombinant human EPO (from someone else's or taking out of your own adn re injecting it) are also at risk of serious autoimmune diseases
69
EPO advantages
- increased red blood cell count
- greater oxygen carrying capacity of the blood
- improved endurance capacity
- slows the progression of muscle fatigue
70
Blood doping advantages
- increases haematocrit (number of red blood cells) and therefore the oxygen carrying capacity of the blood which would be beneficial for endurance athletes
- reduces muscle fatigue
71
Blood doping
| performance enhancer
- misuse of techniques and/or substances to increase the peformers red blood cell count
- achieved by increasing the number of red blood cells (haematocrit) & therefore, the amount of haemoglobin in the body by;
- injection of erythropoietin (a hormone that stimulates red blood cells production)
- red blood cell infusion (removal & replacement of atheltes own blood)
- results in improved aerobic performance
72
Blood doping disadvantages
- increases the thickness of the blood (viscosity)
- this increases the risk of blood clotting, heart attack and stroke, especially when dehydrated
- infection if receives wrong blood via mistakes in handling of re-introduction of blood
73
anaerobic intensity and duration
high intensity
short duration
74
aerobic duration and intensity
low intensity
long duration
75
what does lactic acid do as it builds up?
why is lactic acid produced?
begins to build up causing discomfort & fatigue (heavy legs) so the athlete must slow down or stop
oxygen required to help break it down
produced because there is no oxygen
76
byproducts of aerobic energy system
carbon dioxide
water
(both non-fatiguing and highly sustainable)
77
examples of aerobic system
marathon
road cycling
triathlon
78
higher oxygen uptakes indicate a more efficient?
cardiovascular system, therefore fitter athlete
79
aerobic capacity
the maximum amount of oxygen the body can use in a given period usually during intense exercise (measured as VO2 max or aerobic capacity)
80
tests for aerobic capacity
simple test - beep test adn convert to VO2 max score
scientific test - lab using specialised equipment
81
energy system interplay
- all 3 systems are in operation but there is usually one dominant system at a particular time (depending on intensity and duration of the activity)
- while 1 system is dominant, the others are replenishing fuel ready for the time they are needed
- this is why a person playing sport can go from a sprint to a run and sprint again then a jog followed by another sprint (basketball, hockey, soccer, football etc.)
82
carbohydrate loading advantages
- CHO loading avoids the depletion of glycogen stores by increasing muscle and liver glycogen levels
- by sparing glycogen, it allows aerobic athletes to maintain a higher intensity for a longer period of time
82
carbohydrate loading disadvantages
- binding of H2O to CHO molecules increases water absorption, causing an increase in weight
83
more fluid may be required in what conditions
| pre-comp fluid
hot and humid
84
rough guide for fluid intake before competition
| pre-comp fluid
consume 350 - 500ml at least 4 hours before competition to allow hydration
and urine colour
85
disadvantage of too much water
| pre-comp fluid
excess water can result in excess body weight (implications for running, jumping)
86
pre-comp fluid
optimising fluid levels before exercise can reduce the risk of dehydration
adequate hydration is essential
87
recommended dietary intake of CHO for non athletes
- 45-55% of total caloric intake
- approx 4.2g/kg daily
88
recommendeed dietary intake of CHO for athletes
- 60% total caloric intake
- approx 7-8g/kg daily
89
recommended dietary intake of CHO for heavy training
- 70% total daily caloric intake
- approx 8-10g/kg daily
90
CHO supplies fuel during;
- rest
- low to moderate intensity activities
- and high intensity exercise
% contribution varies depending on the fitness of the performer and the demands of the task
91
High GI foods
- break down quickly during digestion -therefore have immediate effects on increasing blood sugar levels
92
when are High GI foods best consumed
- during and immediately after the event
93
High GI foods during exercise
- rapid absorption & release of energy into bloodstream provides opportunity to top up glycogen stores, helping with glycogen sparing
94
High GI food immediately after (30 minutes)
immediately after exercise muscles are most responsive to topping up fuel supplies, therefore high GI foods best served here
95
Low GI foods
- break down slowly during digestion - releasing glucose gradually into the blood stream
96
when are low GI foods best consumed
- part of the pre-event meal & after the event to replenish supplies
97
Low GI foods pre-event meal (1-4hrs prior)
- slower release of glucose into bloodstream helps keep blood glucose levels topped up prior to race
98
Low GI foods after exercise (1-24hrs post exercise)
- assists with repletion of muscle & liver glycogen stores in the 24hrs post exercise
