exercise physiology Flashcards
(113 cards)
1
Q
what are the 7 components of a healthy diet
A
proteins
carbs
fats
water
minerals
vitamins
fibre
2
Q
what is the function of proteins
A
growth and repair, metabolic reactions, making antibodies, transportation
3
Q
what is the function of carbohydrates
A
energy, insulin metabolism, lipid metabolism
4
Q
what is the function of fats
A
energy, insulate, protect organs, help insulate vitamins
5
Q
what is the function of water in the body
A
regulating body temperature, transporting nutrients and oxygen and eliminating waste
6
Q
what is the function of minerals
A
building blocks for tissues, regulate bodily processes, and support immune function
7
Q
what is the function of vitamins
A
supporting various bodily processes like wound healing, nerve function, and immune system health
8
Q
what is the function of fibre
A
helps regulate bowel movements and contributes to maintaining healthy blood sugar and cholesterol levels.
9
Q
what is a simple vs complex carbohydrate
A
simple carbs are broken down quickly and easy such as sugar where as complex carbs are broken down slower such as starch
10
Q
what is aerobic capacity
A
our ability to inspire, transport and utilise oxygen to perform sustained periods of aerobic activity
11
Q
what is vo2 max
A
the max vol. of o2 inspired, transported and utilised per minute during exhaustive exercise
12
Q
what is the unit for vo2 max
A
ml/kg/min
13
Q
what factors affect vo2 max
A
physiological makeup
gender
age
training
14
Q
what are the methods of evaluating aerobic capacity
A
-laboratory test of vo2 max using direct gas analysis
-multi stage fitness test
-queens college step test
-12 minute run
15
Q
what is the percentage contribution of each of the following macronutrients: carbs, fats, protein
A
carbs- 50%
fats- 30%
proteins- 20%
16
Q
how is glucose moved from the blood to the muscles and liver
A
the hormone insulin moves it
17
Q
what is excess glycogen stored as
A
fats in adipose tissue
18
Q
why should we preserve glycogen stores
A
carbohydrates can be used for aerobic and anaerobic respiration whereas fats can only respire aerobically which is why we should use them more and save glycogen stores for when we need them
19
Q
what does a GI index store stand for and indicate
A
stands for glycaemic index and refers to how fast a food is digested and impacts blood glucose levels.
20
Q
whats the difference between a high GI score and a low GI score
A
low GI score means food takes a long time to be broken down so energy is released slowly. a high GI score means a food is broken down quickly so blood glucose levels are impacted immediately.
21
Q
when are low GI vs high GI foods consumed
A
low GI foods are consumed 3 hours pre-event, especially for endurance as energy is released slowly. high GI foods are better consumed 1 hour before and during event.
22
Q
examples of low GI vs high GI foods
A
high GI- White bread, white rice, sugary drinks, baked goods, instant oats, potatoes, and fries
low GI- Whole grains (brown rice, whole wheat bread), legumes (beans, lentils), non-starchy vegetables (carrots, spinach), most fruits, and nuts and seed
23
Q
whats the difference between unsaturated fats and saturated fats
A
saturated fats are solid at room temperature (bacon fat, dairy products like cheese, butter, and cream) whereas unsaturated fats are liquid at room temperature (Vegetable oils like sunflower, corn, and canola, fatty fish like salmon and mackerel, nuts like walnuts, flaxseeds, and chia seeds
24
Q
what is HDL vs LDL
A
HDL is high density lipoprotein which is good cholesterol and gets rid of LDL
LDL is low density lipprotein which is bad cholesterol found in saturated fats and can cause heart disease
25
when are proteins used as energy
when there are no carbs or fats
26
what is energy balance in physical
activity and performance
you will gain weight if the amount of calories you burn during exercise, daily activity, resting metabolic rate and thermic effect of food is less than the amount of calories you consume through fats, proteins and carbs
27
what is the thermic effect of food
the amount of energy your body uses to digest, absorb and metabolise nutrients in food.
28
what should be the food energy intake of a strength athlete on a normal day
-smaller meals per day (5-6)
-bigger percentage of protein (30%)
-low GI carbs to ensure slow energy release
-limited fat intake
29
what should be the food energy intake of a strength athlete pre-event
1 hour before a small meal consisting of high GI carbs and high amount of protein
30
what should be the food energy intake of a strength athlete post event
within 2 hours (but ASAP) meal consisting of high GI carbs and protein should be consumed to replace depleted glycogen and enable protein synthesis
31
what should be the food energy intake of an endurance athlete per day
5g of carbs per kg of body weight per day (350g for 70kg) for light training
10g of carbs per kg of body (700g for 70kg) weight for 4+ hours of training
32
what should be the food energy intake of an endurance athlete pre event
-minimum of 3 hours before eat a low Gi carb based meal (oats)
-4g per kg of body weight (280g)
-this maximises glycogen stores and prevents depletion
-1 hour before eat a smaller high GI meal which tops up glycogen and blood glucose levels
-avoid high GI immediately before as can cause rebound hypoglycaemia
33
what is rebound hypoglycaemia
hypo (not enough
glycaemia (blood sugar)
- blood sugar levels drop too low as pancreas releases insulin to combat high GI food
34
what should be the food energy intake of an endurance athlete post event
-high GI carbs
-1g per kg per hour
-should be done soon after
-meals could be repeated every 2 hours
35
what are the pharmological aids in ergogenic aids
-anabolic steroids
-erythropoiten (EPO)
-human growth hormone (HGH)
36
what are the physiological aids in ergogenic aids
-blood doping
-intermittent hypoxic training (IHT)
-cooling aids
37
what are the nutritional aids in ergogenic aids
-amount of food
-composition of meals
-timing of meals
- hydration drinks
-glycogen loading
-creatine
-caffeine
-bicarbonate
-nitrate
38
5 effects of dehydration on performance
decreased heat regulation and increased temperature
increased blood viscosity
increased heart rate
increased fatigue
loss of electrolytes
39
what are electrolytes
salts and minerals that conduct electrical impulses. they are lost through sweat but essential to prevent fatigue
40
what are two examples of electrolytes
sodium and potassium
41
What are hypotonic solutions/drinks?
lower concentration of glucose than in blood
42
What are isotonic solutions/drinks?
equal concentrations of glucose to blood
43
What are hypertonic solutions/drinks?
higher concentration of glucose than in blood
44
side effects of each hydration drink
hypo- fatigue, nausea
hyper- hypertonic dehydration
iso- diarreah, fast heart beat, headaches
45
how does creatine affect athletic performance
increases phosphocreatine. which increases intensity and duration of workout
46
side effects of creatine
weight gain, muscle cramps, gastrointestinal problems
47
advantages of caffeine
increases focus, stimulates the use of fats for energy so increases aerobic capacity, increases reaction time
48
side effects of caffeine
cause headaches, insomnia, fast heartbeat, dehydration
49
what effect does bicarbonate have on exercise
alkaline which acts as a buffer to neutralise lactic acid produced during anaerobic training
50
advantages of bicarbonate
delays OBLA
reduces acidity in muscle cells which decreases muscle cramps
increased buffering capacity in the blood
51
side effects of bicarbonate
vomitting, gastrointestinal problems
52
what effect do nitrates have on the body
dilate blood vessels which decreases blood pressure and increases blood flow to the muscles
53
advantages of nitrates
increases blood flow to muscles
increases intensity and duration of performance
delays fatigue
reduced blood pressure
54
side effects of nitrates
dizziness, headaches, hot flush
55
describe the process of glycogen loading
- 1 week process taken place immediately before competition
- day 1- glycogen depletion training
- day 2 to 3- high protein high fat diet
- day 4- glycogen depletion training
- day 5 to 7- high carb diet, tapered training
-day 8- competition
56
effect of glycogen depletion training on performance
-glycogen stores are increased by 50%
-increased intensity and duration of performance
-reduced fatigue
57
side effects of glycogen depletion training
-hypoglaecemia (low blood sugar)
-lethargy
-gastrointestinal problems
-negative psychological impact
58
what do anabolic steroids do
group of illegal synthetic hormones resembling testosterone to promote protein synthesis for growth and repair
59
what is the role of pharmalogical aids
increased levels of hormones or neurotransmitters produced by the body
60
What are anabolic steroids performance benefits?
increased muscle mass and strength
increased Speed of recovery
increased intensity and duration of training
61
What type of performers use anabolic steroids
maximal and explosive strength
anaerobic athletes
62
What are the risks of anabolic steroids?
liver damage and heart failure
aggression
acne
63
what is HGH
human growth hormone. synthetic product copying the natural growth hormone
64
advantages of HGH
-preferred over testosterone as few side effects and less hormonal disturbance
-hard to detect in comps as naturally high levels occur
-protein synthesis for muscle growth, recovery and repair
-increased metabolism of fats, glucose levels and quality of training leading to increased % of lean mass.
-increased blood glucose so increased intensity and duration
65
who would use HGH
maximum strength based performers such as powerlifters
66
What are the risks of HGH?
enlargement of vital organs leading to multi organ failure
abnormal bone and muscle development
increased risk of certain cancers
67
what is EPO
Erythropioetin is a naturally produced hormone responsible fro making red blood cells
68
what is RhEPO
recombinant EPO can be taken to enhance red blood cell production. it is an artificial version of EPO.
69
advantages of RhEPO
O2 carrying capacity increases which increases aerobic capacity so intensity and duration of performance increase before fatigue. hard to detect but high levels of haematocrit causes ban
70
what type of athletes use RhEPO
endurance events- marathon, triathalon
71
side effects of RhEPO
-hyperviscosity
-reduced cardiac output
-increased risk of clots/ heart failure however blood thinners can be used
72
process of blood doping
-blood is removed from athletes around 4 weeks prior to the event
-the red blood cells are frozen
-body naturally replaces the lost blood
-couple of hours before event red blood cells are injected back into the body in a saline solution
73
Name 3 blood doping benefits
increased red blood cell and haemoglobin count
increased oxygen transport and aerobic capacity
increased intensity and performance before fatigue
74
Name 3 blood doping side effects
increased blood viscosity
decreased cardiac output
increased risk of blood clots and heart failure
75
Blood doping is used by
aerobic athletes
76
What is intermittent hypoxic training (IHT)?
A type of interval training
Performed under hypoxic low ppO2 conditions
wearing a mask
77
Name 4 intermittent hypoxic training benefits
acclimatisation to events at altitude
increased red blood cell count haemoglobin and oxygen carrying capacity
increased intensity and duration of performance before fatigue
increased mitochondria density and buffering capacity delaying OBLA
78
Name 5 intermittent hypoxic training side effects
any benefit quickly lost when training stops
lose motivation and disrupt training patterns
hard to reach normal work rates
decreased immune function and increased risk of infection
dehydration
79
describe the process of IHT
- a mask supplies air low in ppo2
- anaerobic work intervals of 1-3 mins
- aerobic work intervals of 15-40 mins
- relief intervals under normal conditions
- done for 8 weeks
80
intermittent hypoxic training is used by
endurance athletes
81
What is a physiological aid?
A products such as an ice vest, pack and bath used to reduce core temperature treat injury and speed up recovery
82
Name 2 pre event physiological aids
ice vests
cold towel wraps
83
Name 2 pre event physiological aids benefits to performance
reduces core body temperature and cardiovascular drift
reduces overheating sweating and dehydration
84
When would pre event physiological aids be used?
hot climates
85
Name 2x injury physiological aids examples
ice packs
ice sprays
86
Name an injury physiological aids method
PRICE (Protection, Rest, Ice, Compression and Elevation)
87
Name a post event physiological aid example
ice baths
88
Name 3x post event physiological aid benefits
speed up recovery and reduce DOMS
vessels constrict removing waste product and lactic acid from muscle tissue
after bath vasodilation flushing muscle tissue with oxygen rich blood healing and repairing tissue
89
Name 5x physiological aids benefits during recovery
reduced core body temperature
decreased sweating dehydration and early fatigue
decreased injury and pain of swelling
Increased speed of recovery and repair
decreased DOMS
90
Name 4x physiological aids risks
difficult to perceive exercise intensity
ice burns and pain
hide or complicate injury
dangerous for people with heart conditions
91
What is the definition of aerobic capacity
This is the ability of the body to inspire, transport and utilise oxygen to perform sustained periods of aerobic activity
92
what is Vo2 max
max vol. O2 inspired, transported, utilised per minute during exhaustive exercise
93
what is the relationship between aerobic capacity and vo2 Max
the % vo2 max that you can work at aerobically before fatiguing, the higher the aerobic capacity of an individual
94
what is vo2 max measured in
(ml/kg/min)
95
How does physiological make-up affect VO2 max
- increased efficiency of the respiratory & CV systems and muscles to use oxygen the higher VO2 max will be.
- Larger lung capacity and strength of respiratory muscles= more O2 inspired.
- Strong left ventricle increases SV and cardiac output so more O2 transported and increased haemoglobin content has the same effect.
96
How does age affect VO2 max
From early 20s the VO2 max will decline by about 1% per year due to decreasing elasticity of the heart, blood vessels and lung tissue as we age so lowers efficiency of inspiring and transporting O2.
97
How does gender affect VO2 max
women tend to have an increased % of body fat,
smaller lung capacities,
lower CV & Cardiac Output during maximal exercise and lower haemoglobin levels.
98
How does training affect VO2 max
Consistent aerobic training can increase one's VO2 max by 10-20% and minimise the reduction of indiv's VO2 max. Many long term adaptations result from training such as
increased strength of respiratory and cardiac muscles,
increased haemoglobin content of the blood,
increased myoglobin in muscles and
increased mitochondria.
99
What are the 4 main tests of aerobic capacity and why are they used
Direct gas analysis, Queens college step test, cooper's 12 minute run and the NCF multi-stage fitness test. All of these are used to find a baseline value for an indiv' to use for planning their training around and further measuring their adaptations (Mid and post training) and ensuring progressive overload is applied.
100
What is the Direct gas analysis test
Indiv' performs continuous exercise at progressive intensities until exhaustion whilst they have a mask on with a tube connected to a gas analysis machine to collect all their expired air. The relative conc of CO2 & O2 of inspired air to expired air is measured and a simple calculation used to determine a value for VO2 max.
101
What are the +/- of direct gas analysis test
+Direct & objective measurement.
+Accurate, valid and reliable.
+ used in lab or field settings and can be adapted for dif' exercises like running or cycling.
- Maximal test to exhaustion so not suitable for elderly or those w/ health issues.
- Access to specialist equip needed.
- only one performer can complete at a time so more time consuming.
102
What is the Queen's college step test?
Continuous stepping on and off step that is ~41 cm tall for 3 minutes, at a rate of 24 steps/min for men and 22 for women. HR taken 5s after test complete and calculation on HR recovery forms value of VO2 max.
103
What are the +/- of Queen's college step test?
+sub-max test
+simple and cheap equip
+HR easily monitored
+ simple calculation used & published tables of normative data
- only prediction of VO2 max
-HR recovery affected by prior exercise, food and fluid intake
- not sport specific
-shorter people may be disadvantaged by the height of step
104
What is the Cooper's 12-minute run test?
Continuous run for 12 minutes to reach maximum distance at a steady pace, either round a 400m track or field, cones placed every 100m. At end of test the distance is recorded and simple calculation used to formulate VO2 max value.
105
What are the +/- of the Cooper's 12-minute run?
+large groups can partake at once and in field setting
+subject can administer own test
+simple and cheap equipment required
+simple calculation & published tables of normative data
-only a prediction of VO2 max
-maximal test to exhaustion subject to indiv' motivation
-not sport specific
-not appropriate for elderly or those with health issues
106
What is the NFC multi-stage fitness test?
Indiv's sprint between cones 20m apart and each shuttle run is timed to an audio, which they continuously complete until they cannot finish the shuttle within the audio cue time. once finished they're given a shuttle number and level based on a standardised table of data.
107
What are the +/- of the NFC multi-stage fitness test?
+large groups can complete at once
+simple and cheap equip required
+published tables of normative data used
-only prediction of VO2 max
-test to exhaustion so limited by indiv' motivation
-not sport specific
-not appropriate for elderly or health issues people
108
What are the main forms of training used for improving aerobic capacity?
Continuous training
fartlek (a variation of continuous)
HIIT= high intensity interval training
109
What is continuous training?
A sustained period of steady-state low/moderate intensity exercise involving large muscles groups like in running, cycling or rowing. Intensity is about 60-70% of HR max and lasts 20-80 minutes.
110
+/- of continuous training
+stresses aerobic system & SO fibres to force adaptations that will ^ intensity & duration of perf' without fatigue.
+good for endurance athletes like marathon runners
-can cause overuse injuries, eg. shin splints
-many team players find it boring & not sport specific
-adaptations occur over a long period
111
What is Fartlek training?
A variation of continuous exercise as it involves varied intensities during training, typically low-to-moderate intensity with a mix of sprints and terrains like hill running w/ low rate recovery periods.
+allows aerobic and anaerobic systems to be stressed
+can recover whilst performing
+better adaptations and more fun for game players
112
What is High Intensity Interval Training?
HIIT is periods of work followed by intervals of recovery for a total of 20-60 minutes. Work intervals are 80-95% HR max and last 5s-8min while the recovery intervals are 40-50% HR max and are equal length to work interval (1:1).
+can be adapted to fitness levels and specific sports
+creates faster adaptations than continuous, as ^ calorie consumption before & after sessions
113
what are the HR intensity zones
Max performance capacity (90-100%)
