Exercise Physiology

Question 1

Recommended requirements of macronutrients

Answer 1

Carbs = 50 - 60%
Fats = 20 - 30%
Proteins = 10 - 20%

Question 2

Average Kcal of men and women

Answer 2

Men = 2000 Kcal
Women = 1800 Kcal

Question 3

Why could the amount of calories vary for an athlete

Answer 3

The intensity and duration of exercise and it could change dependent on the athletes requirements for competitions e.g. boxers need to gain/lose weight for fight.

Question 4

What is the main source of Carbs, fats and proteins

Answer 4

Carbs = primary energy source used by the body
Fats = provide energy for long duration, low intensity, aerobic exercise
Proteins = required for muscle growth and repair, as well as enzyme, hormone and haemoglobin production.

Question 5

Difference between simple and complex carbohydrates

Answer 5

Simple = quickly digest providing a fast release of energy
Complex = take longer to digest providing a slower release of energy.

Question 6

Process of Carbohydrates and where are they stored?

Answer 6

Cabs are initially converted to glucose which enters the blood stream and it can be used immediately.
Carbs are stored as glycogen in the muscles and in the liver - when this store runs out its known as hitting the wall.

Question 7

Where are fats stored, what do they do, and what do they provide?

Answer 7

Fats are stored beneath the skin as adipose tissue, helping to insulate us against the cold

Fats are very energy rich and when consumed in high amounts it will lead to a positive energy balance

They provide us with essential fatty acids that have a positive affect on the heart health and the immune system.

Question 8

What are HDL and LDL fats?

Answer 8

HDL = fats that remove LDL fat deposits (+ known as good fats)

LDL = (bad fats) - they can block arteries and limit blood flow forming atheroma’s

Question 9

What are proteins and what do they provide?

Answer 9

Proteins are a minor energy source used when glycogen and fats have been depleted.

They are formed from amino acids

Question 10

What athletes rely on proteins?

Answer 10

Power athletes rely on proteins to aid muscle recovery and muscle tissue development

Question 11

What is the glycaemic index

Answer 11

is the rate at which glucose is released into the blood stream, with a ranking from 1 to 1000 e.g. glucose is ranked 100

Question 12

High GI foods Vs Low GI foods

Answer 12

High GI foods = provide a rapid surge in bloods glucose levels, releasing energy quickly e.g. Lucozade

Low GI foods = are absorbed at a much slower rate so blood glucose levels are maintained, providing athletes with more sustained energy.

Question 13

GI foods in relation to health

Answer 13

The consumption of too many high GI foods should be avoided as they release glucose into the blood rapidly.

If this is used immediately it gets stored as fat in the adipose tissue.

When high GI foods are consumed it causes the pancreas to secrete insulin to help control blood sugar levels.

Over a long time high levels of insulin will can lead to the body becoming tolerant to it and no longer has an effect => can result in diabetes

Question 14

GI and performance

Answer 14

High GI foods beneficial before and after competition as they provide a rapid surge of energy.

Low GI foods release energy slowly so is beneficial 3 hours before the competition and within 30 mins of intense exercise

A mix of low, medium GI foods are best consumed after intense exercise to refuel the body depleted glycogen stores

Question 15

Vitamins and minerals

Answer 15

Vitamins = water soluble and fat soluble vitamins are vital for many chemical processes in the body

Minerals = Inorganic elements critical to normal physiological functioning.

Question 16

Fuel usage at different intensities and durations

Answer 16

Carbs are the main fuel source for moderate to high intensity exercise

Takes up to 20 mins of low intensity exercise for energy to be released from fats due to their long chained structure + an extra oxygen

During rest and low intensity exercise fats are the main source of energy

High intensity anaerobic exercise e.g. long jump phosphocreatine is the main fuel source

Question 17

Pre competition nutrition: glycogen loading

Answer 17

• glycogen loading is the manipulation of an athletes diet allowing them to delay fatigue and avoid hitting the wall

1) depletion stage = reducing muscle glycogen stores (6 days prior)
2) Tapering stage = reducing the intensity and volume of training (4 days)
3) Loading stage = increase consumption of carbohydrates (3 days before)

Carbo loading boosts glycogen stores in the muscles and liver thus enhancing performance for endurance as:
- delays fatigue
- enable the athlete to work at higher intensities for longer.

Question 17

Post exercise nutrition: refuelling

Answer 17

Elite athletes need to re fuel the body as soon as possible in order to synthesise muscle and liver glycogen stores and aid growth and repair of muscles

A meal or shake containing a mixture of high GI foods should be eaten within 30 mins of finishing competition

The body is most receptive to refilling glycogen stores when they are fully depleted immediately after competition.

Question 17

Effects of training on fuel usage

Answer 17

Higher the individuals level of aerobic fitness the longer fats will be metabolised - leaving important carbohydrate stores for high intensity bursts of exercise

Higher the individuals anaerobic fitness the greater the phosphocreatine and glycogen stores allowing an individual to exercise at a higher intensity for longer.

Question 18

What is hydration?

Answer 18

The process of maintaining the balance between water intake and water output allowing normal bodily functioning.

Question 18

Physiological effects of dehydration

Answer 18

1) Increase in sweating
2) Decrease in blood plasma
3) Increase in blood viscosity
4) Increase Heart rate
5) Increased breathing rate

Question 19

Hydration prior to exercise

Answer 19

Between 4 - 7 litres of water should be consumed over a 24hr period
Depending on weather conditions an individual should consume up to 2 litres of water prior to competition
This amount of water should be consumed over 2 to 3 hours to prevent bloating and possible sickness

Question 20

Hydration during to exercise

Answer 20

Fluid intake during exercise is weather dependent and the size of the individual
Intake should be in small amounts at regular intervals
A useful guide is to consume 150-250 ml every 10-15 mins
If exercising for longer then 90 minutes energy drinks can also be beneficial to replace depleted glycogen stores and electrolytes

Question 21

Hydration after to exercise

Answer 21

Rehydration post exercise is essential for recovery
For every 1kg of bodyweight lost approx. 1 litre of water should be consumed steadily over a few hours after exercise

Question 22

Sports drinks

Answer 22

Have been developed to help with maintenance of hydration levels, glycogen stores and electrolyte balance. Mainly beneficial for exercise longer than 90 mins. There are 3 main types: 1) Hypotonic 2) Isotonic 3) Hypertonic

Question 23

1) Hypotonic

Answer 23

1 - 3% Quickly replaces that fluids lost by sweating but low in carbohydrates e.g. gymnasts e.g. powerade

Question 24

2) Isotonic

Answer 24

6 - 8% Quickly replaces fluids lost by sweating and provide a boost of carbohydrates e.g. footballers e.g. Lucozade sport

Question 25

3) Hypertonic

Answer 25

10% + To supplement carbohydrate intake e.g. long jumper e.g. coca cola

Question 26

Legal supplements

Answer 26

Supplements or dietary manipulation that: - enhances performance - reduces recovery time - limits fatigue

Question 27

Creatine monohydrate

Answer 27

Naturally occurring in meat and fish but also available as supplement powder for shakes. Research suggests sprint & power based athletes will benefit from increased strength. As it theoretically increases muscle phosphocreatine stores. Weight gain, long term effects unknown, muscle cramps, & liver + kidney damage. Example: Rugby player

Question 27

Protein

Answer 27

Good after high intensity exercise as amino acids help repair microfibre tears in the muscle and rebuild a bigger and stronger structure = muscular hypertrophy Weight gain if training load doesn't provide a neutral energy balance. Example: power lifter

Question 28

Illegal supplements

Answer 28

Doping in sport can vary from injecting, ingesting and absorbing banned drugs and supplements to blood doping, they are banned when they meet 2 of these criteria: - Enhances performance - Threat to athletes health - Violate the spirit of sport

Question 29

Caffeine

Answer 29

has a positive impact on high intensity, strength/sprint based sports due to increased alertness. Caffeine blocks adenosine, and limits certain brain signals reducing fatigue. Improved endurance performance - caffeine mobilises fats as an energy source rather then relying on glycogen. Anxiety, insomnia, impairs fine motor skills, & gives an irregular heart beat.

Question 30

Anabolic steroids

Answer 30

Example: Rugby player Description: Artificially produced hormones. taken via powder, tablet, syringe etc. Pros: Increases lean body weight, allow athletes to train harder recover faster and increase muscle mass. Cons: Liver damage, aggression, and acne

Question 31

Human growth hormone (HGH)

Answer 31

Example: Marathon runner Description: Artificially produced hormone. Testosterone booster Pros: larger doses = promotes weight loss and increase muscle mass, smaller doses = aid recovery and improve general health and ignite the anti aging process. Decreases stored fat. Cons: Cardiovascular disease & increase blood lipids

Question 32

Erythropoietin (EPO)

Answer 32

Example: Footballer Description: Synesthetic form of a natural hormone Pros: Stimulates red blood cell production and increases haemoglobin levels, improves aerobic capacity, increases VO2 max. Cons: increased blood viscosity, stroke & heart disease

Question 33

Stimulants

Answer 33

Example: 100 m sprinter Description: Mainly used by sprinters or by explosive sports performers Pros: increases alertness and help overcome the effects of fatigue by increasing heart rate and blood flow Cons: Addictive & heart failure

Question 34

Duiretics

Answer 34

Example: Boxer Description: Taken prior to anti doping tests or weigh ins to increase urinary volume Pros: remove fluid from the body, which can hide other drug use or, in sport such as boxing can help the competitor to make the weight. Cons: dehydration & muscle cramps

Question 35

Beta Blockers

Answer 35

Example: Archery Description: Common prescription medication for high blood pressure. Pros: Reduce HR, blood pressure & muscle tremors Cons: Dizziness & fatigue

Question 36

Performance analysis and its purpose

Answer 36

Aims to help capture, analyse and evaluate key components relating to performance and provide concise feedback to inform future practice. 1) Assess performance and potential 2) Design training programmes 3) Set goals and judge an athletes progress 4) Identification of strength and weaknesses 5) Assess health status and monitor recovery after injury.

Question 37

3 types of Performance analysis:

Answer 37

1) Technical analysis 2) Tactical analysis 3) Behavioural analysis 4) Physical analysis

Question 38

Methods of analysing and refining performance

Answer 38

1) Biomechanical analysis 2) Notational analysis 3) Fitness and skill analysis 4) Behavioural analysis 5) Video analysis

Question 39

1) Biomechanical analysis

Answer 39

Analysing technical execution of skills Movement analysis, planes, axis, angles and distances etc.

Question 40

2) Notational analysis

Answer 40

Using symbols and data to record information Statistics, patters of play, errors and achievements

Question 40

3) Fitness and skill analysis

Answer 40

Used outside of competition to gain information on performance Physical conditioning, technical efficiency, tactical effectiveness

Question 41

4) Behavioural analysis

Answer 41

Using observation or self report questionaries, so coaches can collect information from performers on issues and feelings about performance Anxiety and decision making

Question 42

5) Video analysis

Answer 42

Provides objective information and can enhance performance analysis. slow motion, freezing

Question 43

Performance analysis technology

Answer 43

fitness trackers e.g. fit bit to collect data such as HR GPS tracking devices providing location and distance

Question 44

Limitations of performance analysis

Answer 44

Real time analysis = difficult to remember key events, whilst observing Coaches may form biased views of their athletes Some aspects aren't considered e.g. flair, vision & decision making

Question 45

Benefits of fitness testing

Answer 45

Identifying strength and weaknesses Monitor progress in training Comparison to other athletes Enhance motivation Measure effectiveness of the training programme Identify talent Set goals

Question 46

Muscular strength

Answer 46

Def: Maximum force a muscle can generate against a resitence

Question 46

Aerobic capacity

Answer 46

Def: The ability of the heart and lungs to continue supplying oxygen and removing waste products without fatigue

Question 47

Flexability

Answer 47

Def: The range of motion at a joint

Question 48

Muscular endurance

Answer 48

Def: The ability of a specific muscle group to undergo repeated contractions without fatigue

Question 49

Body compisition

Answer 49

Def: proportion of body weight which is fat, muscle and bone

Question 50

Power

Answer 50

Def: A combination of strength and speed

Question 51

Agility

Answer 51

Def: Ability to change direction at speed with control

Question 52

Balance

Answer 52

Def: The maintenance of the body's centre of mass over the base of support

Question 53

Coordination

Answer 53

Def: Moving 2 or more body parts together with control

Question 54

Reaction time

Answer 54

Def: Time taken to respond to a stimulus

Question 55

Speed

Answer 55

Def: The maximum rate of movement over a specific distance

Question 56

Methods of testing

Answer 56

1) lab testing 2) field testing

Question 57

Lab tests:

Answer 57

Involves collecting data in an environment where all conditions and variables are controlled & that you are only measuring the variables in question. Advantages: High levels of internal validity - controlling all variables so you are only measuring the aspect you mean to measure Disadvantages: Cost = is expensive to conduct Expertise = professionally trained scientists are needed to administrate the test. One athlete at a time = is time consuming

Question 58

Field tests:

Answer 58

Involves collecting data in the environment that stimulates the one is which the sport is played. Advantages: Low costs = cheaper then lab, making them more accessible Lager sample sizes can be tested at one time Disadvantages: Low internal validity - limited control of variable during data collection

Question 59

VO2 max test

Answer 59

= maximum volume of oxygen a person can take in , and transport and use per minute, giving a good measure of cardiovascular endurance/ aerobic capacity 1) The athlete is connected to a gas analyser and HR monitor 2) Treadmill speed is progressively increased 3) Changes in concs. of oxygen and CO2 is measured 4) Tests continues until the athlete reaches exhaustion indicating maximal oxygen uptake is reached 5) The aerobic limit is reached - higher value = more efficient the body is at transporting/using O2

Question 60

Wingate 30 sec cycle test

Answer 60

= measures anaerobic capacity, and measures how efficient the body is at breaking down glucose to produce energy without oxygen 1) The cycle ergometer is set up with a resistance in proportion to the athletes body weight 2) The athlete cycles at a maximum effort for 30 seconds 3) The number of revolutions pedalled every 5 seconds is recorded by a computer - results show an average power over 30 seconds, peak power achieved and the fatigue index fatigue index = differences between peak and low power over 30 secs

Question 61

Multi stage fitness test

Answer 61

Predicts VO2 max 1) Exact 20m distance marked out on a flat and stable surface 2) subjects run 20m shuttles keeping in time to the beeps on the pre recorded CD 3) beeps become progressively faster 4) subjects continue till exhaustion and can no longer keep going with the beeps 5) the level reached is compared to the normative data & predicts VO2 max

Question 62

Harvard step test

Answer 62

Aerobic capacity - predicts VO2 max => submaximal 'tests used for the special population = elderly/obese etc' 1) set up a 50cm high bench on a stable surface 2) Using a metronome, the subjects steps up and down at a rate of 30 steps per minute for 5 minute 3) The number of heart beats are counted between 1 and 1.5 minutes after completing the first test = which is used to calculate fitness index - fitness index = score is compared to a normative table and then estimates your VO2 max

Question 63

Plank test

Answer 63

Static strength = isometric production to force where there is no movement at a joint 1) subject lies face down with elbows and forearms underneath the chest 2) on the start of the stop watch the subject goes into the plank position 3) subject holds the position till exhaustion when they are unable to hold, the back straight or the hip lowered. 4) Time is then compared to the normative data

Question 64

Repetition maximum

Answer 64

= dynamic strength, 1 rep max tests are used to measure dynamic strength which is isotonic production of force against a resitence resulting in a change in position 1) select free weights or multigym equipment for the specific muscle group to be tested 2) starting at an achievable weight, the subject attempts a full press 3) weight is increased until failure 4) score is compared to normative data

Question 65

1 minute press up test

Answer 65

= muscular endurance 1) on a floor mat the subject begings lying face down, with their hands under their shoulders 2) on "go" the start of the stopwatch the subject pushes up into a press up with arms extended keeping the back and knees straight and lowers the body until there is a 90 degree angle at the elbows 3) the number of full completed press ups are counted for 1 minute 4) score is compared to normative data

Question 66

Sit and reach test

Answer 66

= flexibility 1) using a standardised sit and reach test box, place it against a wall on a flat stable surface 2) the subject sits with there feet flat against the side of the box with legs fully extended 3) The subject reaches forward as far as possible with hands on top of each other, keeping legs locked out & a measurement is taken from the top of the fingers 4) taking the best of 3 attempts the score is compared to the normative data

Question 67

Sprint tests

Answer 67

= speed 1) depending on the sport and element of speed being measured a set distance is accurately measured on a flat stable surface 2) using a stop watch or timing gates the subject is timed running the distance as fast as possible & the scores are compared to the normative data

Question 68

Vertical jump test

Answer 68

= power 1) subject stand side on to the wall and reaches up as far as possible whilst keeping their feet flat on the ground, the point of the finger tips is marked and recorded 2)The subject leaps vertically as high as possible using both arms and legs to assist. Distance between the standing height and maximum is calculated 3) Maximum jump height is recorded after 3 attempts and the score is compared to the normative data.

Question 69

Illinois agility test

Answer 69

= agility 1) The Illinois course is set up using exact measurements. A stopwatch, or laser timing gates are used 2) Subject begins lying prone, arms outstretched touching that start line 3) On go the subject gets up and runs the course as quickly as possible. The clock is stopped as they run over the finish line. 4) Time is compared to normative data

Question 70

Ruler drop

Answer 70

reaction time

Question 70

Stork stand test

Answer 70

= balance 1) The subject stand comfortably on both feet with their hands on their hips 2) They lift the right leg and place the sole of the right foot against the side of the left knee cap 3) The subject is timed holding the position as long as possible and scores are compared to normative data

Question 71

Alternate hand throw tests

Answer 71

coordination

Question 72

Methods of training

Answer 72

Used to improve fitness and allow an individual to see physiological changes

Question 73

Weight

Answer 73

= used to improve static and dynamic strength, power or muscular endurance - it involves a range of muscle specific resistance exercises The intensity can vary by changing: % of your 1RPM Adjusting the number of reps and sets Adjusting the rest time between sets

Question 74

Continous

Answer 74

= used to improve aerobic capacity, involving 20 minutes plus, of low intensity whole body exercise You can vary the intensity by: - Working in a different heart rate training zone - Rate of perceived exertion (RPE scale)

Question 75

Fartlek

Answer 75

= used to improve aerobic capacity, involving working at different speed and intensities, (Being a blend of continuous and interval training by intermixing periods of fast and slow) You can vary the intensity by: Time allocated to fast and slow sections Intensity of the speed Gradient

Question 76

Interval

Answer 76

= involves repeated periods of high intensity exercise followed by rest Interval training can be used to improve aerobic capacity, speed, power, agility, & strength You can vary the intensity by: Intensity of work periods Duration of work periods Recovery time between work periods The type of exercise Short interval training = to improve speed you will do shorter work periods but at a higher intensity Long interval training = to improve aerobic capacity the work and rest periods will be longer

Question 77

Plyometrics

Answer 77

= form of explosive exercise that improves power and muscular strength, involving 3 stages: 1) Eccentric - pre stretch 2) Amortisation (quick change from down to up) 3) Concentric contraction You can vary the intensity by: increasing sets and reps Reducing rest and revovery

Question 78

Circuit

Answer 78

= used to develop a range of fitness components, involving a range of muscle groups or sport specific exercises carried out at stations. You can vary the intensity by: The amount of time at each station The amount of exercises at each station Reducing rest time between stations

Question 79

Flexibility/mobility

Answer 79

= involves different types of stretching to improve joint ranges of movement by lengthening ligaments and tendons, types include: Active - no external resistance Passive - external resistance provided by a partner or equipment Benefits to performance: Can improve flexibility and slow the decline experienced with age Increased flexibility can lead to technical improvements e.g. longer swimming stroke Increased speed and power of muscular contraction

Question 80

HITT training

Answer 80

Version of interval training where high intensity work periods - are above your lactate threshold and are interspersed with periods of rest and recovery.+ can be used for both anaerobic and aerobic exercise. You can vary the intensity by: Intensity of work periods Duration of work periods Recovery time between work periods Number of sets and reps Pros of HITT training = develops the performers ability to perform specific skills under fatigue, allowing them to maintain higher intensities for longer & can improve a range of fitness components Cons of HITT training = HITT may increase the risk of stress + extra fatigue, and is not appropriate for all sports.

Question 81

Pulmonary circulation

Answer 81

right side receives deoxygenated blood from the muscle and pumps it to the lungs for oxygenation

Question 82

Systematic circulation

Answer 82

The left side of the heart receives oxygenated blood from the lungs and pumps it to muscle and tissues around the body

Question 83

Starlings law

Answer 83

Sates that cardiac output is dependents on the extensibility of cardiac muscle fibres - the greater the stretch of the cardiac fibres the greater the force of contraction