Exercise physiology Flashcards
(21 cards)
Energy Sources for Physical Activity
- Carbohydrates: Primary fuel for anaerobic and aerobic activities.
- Fats: Used during prolonged aerobic exercise.
- Proteins: Minor role in energy supply, mainly for muscle repair and growth.
3 Energy Systems
- ATP-CP
- Anaerobic glycolysis system
- aerobic system
Anaerobic glycolysis system
o 10 sec – 2 min of intense effort.
o Anaerobic glycolysis produces energy but causes fatigue.
ATP-CP System
o Short bursts of max effort (≤10 sec).
o Uses creatine phosphate for rapid energy.
Aerobic Energy System
- Uses oxygen for sustained energy (low-moderate intensity).
- Breaks down carbs and fats efficiently.
- Supports endurance activities (>2 min).
Principles of Training
- Progressive Overload: Gradual intensity increase.
- Specificity: Train skills relevant to sport.
- Reversibility: Fitness declines without training.
- Frequency, Intensity, Time, Type (FITT): Guides program structure.
Immediate Responses to Training - Cardiovascular Changes
- Increased heart rate (HR)
- Increased stroke volume
- Increased cardiac output
- Increased blood pressure (BP)
Immediate Responses to Training - Respiratory Changes
- Increased respiratory rate
- Increased tidal volume
- Enhanced oxygen uptake
Immediate Responses to Training - Muscular Responses
- Increased muscle temperature
- Increased enzyme activity
- Increased blood flow to muscles
Long-Term Adaptations to Training - Cardiovascular Adaptations
- Cardiac hypertrophy
- Decreased resting HR
- Increased stroke volume & cardiac output
- Increased capillarisation
Long-Term Adaptations to Training - Respiratory Adaptations
- Increased lung capacity
- Improved oxygen exchange efficiency
- Increased VO₂ max
Long-Term Adaptations to Training - Muscular Adaptations
- Increased muscle strength & endurance
- Enhanced mitochondria function
- Improved ability to use fats & carbohydrates for energy
Isometric training
Static contractions, joint angle does not change, under a constant or varying load (e.g., plank, wall sit).
Isokinetic training
Dynamic movements (joint angle changes) with a varying load
isotonic training
dynamic movements (change in joint angle) with a constant load
Resistance Training
Definition: Involves applying resistance to muscles to enhance strength, endurance, and power.
Benefits: Improves muscular strength, endurance, and hypertrophy.
Continuous Training
Definition: Sustained effort at a submaximal intensity without breaks.
Benefits: Improves aerobic endurance and cardiovascular health.
Circuit Training
Definition: A series of exercises targeting different muscle groups, performed in sequence.
Benefits: Builds muscular endurance, strength, and cardiovascular fitness.
Fartlek Training
Definition: Combines steady-state training with short bursts of high intensity.
Benefits: Improves aerobic and anaerobic capacity.
Fartlek Training
Definition: Combines steady-state training with short bursts of high intensity.
Benefits: Improves aerobic and anaerobic capacity.
Plyometric Training
Definition: Explosive movements designed to increase speed and power.
Benefits: Develops fast-twitch muscle fibers for explosive actions
