Exercise physiology Flashcards
(100 cards)
1
Q
What are the exercise related function of carbs, fats, proteins and fibre
A
Carbs- fast energy release, used at all intensities
Fats- slow release energy, used at low intensities
Proteins- used for growth snd repair of muscle, minor source of energy release
Fibre- Slows energy breakdown, sustains energy release
2
Q
What are the 3 types of fats
A
Unsaturated- healthier fats such as olive oil
Saturated- unhealthy in large quantities such as fatty meats
Trans fats- a form of unsaturated fats such as cakes
3
Q
Whats the impact of an incorrect consumption of macronutrients
A
Fats- lack of energy/ increased weight/ increased risk of heart disease
Protein- lack of muscle growth and repair
Carbs- lack of energy/ lack of ability to produce energy at a fast rate of pace/ increase in weight
4
Q
What are some physiological effects of lack of water on a performer
A
Increased body temperature
Reduced sweating
Increased blood viscosity
Increased heart rate
Lower blood pressure
Lower cardiac output
Loss of electrolytes- possible cramp
Headaches/ dizziness/ sickness
5
Q
Ads and dis of uses of creatine
A
Ads:
- Increases PC stores in muscles so can perform at higher intensities for longer
- Can mean a quicker recovery time
Dis:
- Can be expensive
- Possible side effects
6
Q
What type of athlete is most likely to use creatine
A
Power based athletes like 100m sprinter, weightlifter, shot putter
7
Q
Ads and dis of uses of sodium bicarbonate
A
Ads:
- Acts as a buffer to lactic acid meaning it delays fatigue
- increases the buffering capacity of the blood
Dis:
- Possible side effects such as vomiting, pain, cramping
8
Q
What type of athlete is most likely to use sodium bicarbonate
A
Athletes who want to stop lactic acid build up such as 400m sprinter
9
Q
Ads and dis of the uses of caffiene
A
Ads:
- increases alertness which can improve decision-making and reaction time
- allows fats to be used as energy source due to delaying use of glycogen stores
Dis:
- possible side effects such as sleep deprivation, vomiting, cramps
10
Q
What type of athlete is most likely to use caffiene
A
athletes who need to increase alertness such as batmans in cricket or 5000m runner to boost their aerobic performance
11
Q
What are 2 ways of glycogen loading
A
Super-compensation method:
Reduce glycogen levels by endurance training with a low carbohydrate diet then reduce training and increase carbohydrates in diet
carbo-window method:
Day before competition complete high intensity exercise, eat high carbohydrate diet within 20minutes of exercise to increase glycogen stores
12
Q
What are the benefits of glycogen loading
A
Increased ATP resynthesis
work at higher intensities for longer
13
Q
What type of athlete is likely to benefit from glycogen loading
A
Athletes completing long distance events
marathon runner
14
Q
Define quantitative data
A
Can be written down or measured in numbers
15
Q
Define qualitive data
A
Descriptive and looks at the way people think or feel
16
Q
Define subjective data
A
Involves opinions and is usually gathered from questionaires
17
Q
Define objective data
A
Involves facts and is measurable
18
Q
Define validity
A
When the test actually measures what it sets out to do
19
Q
Define reliability
A
Means the test can be repeated accurately
20
Q
What are the 3 stages of a warm up
A
Pulse-rasier
Stretching
Sport-specific movements
21
Q
What are the 4 types of stretching in a warm up
A
Static- stretching whilst not moving
Active- working on one joint, pushing it beyond its point of resistance to lengthen muscles
Passive- stretching that occurs with the use of an external force
Ballistic- Stretching with swinging or bouncing movements to push a body part further
22
Q
What are the benefits of a warm up
A
Reduce injury
Increases muscle blood flow
Better oxygen delivery to muscles
allows for rehearsal of movement
23
Q
What are some methods of a cool down
A
Reducing intensity of exercise
walk around/ jogging- maintaining movement
stretching (static)
24
Q
Benefits of a cool down
A
Reduces heart rate gradually
Reduces body temperature
Removes lactic acid
Prevents blood pooling
Reduces DOMS
25
What does FITT stand for and mean
Frequency- how many times
Intensity- how hard you train
Time- how long each session is
Type- what sort of training is it
26
What are the training principles
FITT
SPORRT
27
What does SPORRT stand for and mean
Specificity- needs to be relevant to athletes sport and goals
Progressive overload- training becoming harder over time to improve overall fitness
Reversibility- ensure that training avoids detraining effects
Recovery- allows for recovery to avoid injury
Tedium- ensure training is varied to avoid boredom
28
What are the ways to achieve progressive overload (FITT)
Frequency- increase the amount of training sessions
Intensity- increase how hard the training is
Time- increase the amount of time the athlete trains for
Type- Alter the type of training
29
Define periodisation
Dividing the year into training blocks
It is possible to plan for double periodisation/ peak twice within a season
30
What are the 3 sections of periodisation
Macro-cycle- Long term planning (yearly)
Meso-cycle- Periods of 2-8 weeks
Micro-cycle- Periods of a week or a few days
31
What phases of training are included in periodisation
Pre-season training- involves development of base levels of fitness, focus on conditioning and quantity over quality
Competition phase- maintenance of fitness/ refinement of skills/ quality rather than quantity
Tapering- decrease in intensity of training to prepare for specific competition (mainly skill focused)
Transition phase- active rest/ out of season recovery period
32
Define an acute injury
sudden, severe pain, swelling of a joint
33
What are the 4 types of acute injuries
Fracture- break or chip
Dislocation- bones at a joint are forced out of position
Sprain- stretch to a ligament that holds a joint in place
Strain- muscle fibres are stretched too far and tear
34
What are 6 types of fractures
Comminuted- break in 3 or more places
Spiral- twisting
Longitudinal- along the length of the bone
Buckle- bone deforms
Hairline- partial fracture
Greenstick- partial break
35
Define a chronic injury
Injury caused by overuse
36
What are 4 ways to prevent injury
Screening
Protective equipment
Warm up
Taping and bracing
37
Define screening and how it helps to avoid injury
Identifies those at risk of complications from exercise
Identifies cardiac risks, identifies muscular imbalances, identifies musculoskeletal issues that could worsen
Allows for rehab to take place
38
Define protection equipment and how it helps to avoid injury
Protection against impact injuries and acute injury risks
Includes helmets, gum shield, shin pads
39
Define a warm up and how it helps to avoid injury
Includes a pulse raiser, stretching and sport specific skills
Helps reduce risk of injury, increases flexibility, improves muscle blood flow
40
How does taping and bracing help to avoid injury
Reduces range of motion for a joint
Reduces chances of sprains
Increases compression to reduce swelling
41
Define a balanced diet
Making sure the foods we eat include a sufficient amount of nutrients that we need
42
What are 3 dietary supplements
creatine
caffeine
sodium bicarbonate
43
whats the function and link to energy systems of dietary supplements
Creatine links to ATP-PC system, provides ATP, replenishes PC stores and maximises intensity for longer
Sodium bicarbonate links to the anaerobic system, this buffers lactic acid meaning it delays the build up of it
Caffeine links to the aerobic system, increases alertness and reduces effects of fatigue
44
What is the importance of each vitamin B
B1- break down and release energy from food- Eggs, liver, red meat
B2- break down and release energy from food- Eggs, liver, cereal
B6- helps form red blood cells and haemoglobin- eggs, cereal
B12- Helps form red blood cells and maintain nervous system- red meat, fish, liver, kidney
45
What is the importance of vitamin C
It can protect cells, keep them healthy and maintains bones, teeth, gums and ligaments- found in citrus fruits
46
What are 3 rehabilitation techniques to recover from injury
Sports massage
cold therapies (cryotherapy, ice baths)
compression garments
47
What are the benefits of a sports massage
Removes lactic acid
Increases blood flow to soft tissue to allow more oxygen and nutrients through
Causes stretching of soft tissue to relieve tension
48
What are the benefits of cold therapies
capillaries vasoconstrict when entering ice bath to reduce blood flow this reduces swelling and aids muscular repair
After leaving ice bath, capillaries vasodilate to redistribute blood evenly, new oxygenated blood replenishes the area, this flushes out the lactic acid and possibly reduce DOMS
49
What are the benefits of compression garments
aids the skeletal muscle pump to make sure the blood gets back to the heart
Allows for removal of lactic acid
Allows more oxygenated blood to re-enter the area
50
What are types of strength training
Free weights
body weight
machine weights
resistance bands
51
How can different types of strength training be used for rehabilitation
As they are all used to increase strength in areas that are weaker to prevent muscles reoccurring injury
52
What are the ads and dis of each strength training method for rehabilitation
Free weights- range of activities / poor technique can lead to further injuries
Resistance bands- specific sporting movements / may not cause enough overload to gain benefits
Body weight- low impact activities / difficult to provide overload
Weight machines- specific movements / movements may not mimic sporting situations
53
Evaluate the use of hyperbaric chambers for injury rehabilitation
A01:
- pressurised chamber
- filled with 100% pure oxygen
- increases amount of oxygen that is diffused into the blood to be used for recovery, can reduce swelling and build up of lactic acid
A02:
- athlete to use after injury or activity to promote recovery processes
- can be used for a range of sports and athletes for general recovery
A03:
- Can increase speed of recovery
- High price for equipment
- can get multiple athletes in at once (group sports)
- not able to specifically rehabilitate individual areas
54
Evaluate the use of hydrotherapy
A01:
- uses warm water to relieve pain, relax muscles and increase circulation
- reduces load on joints and allows for effective movement
- water acts as a resistance to strength during rehabilitation
A02:
- athlete could run on a underwater treadmill with the load being reduced for those coming back from knee injuries
- Water weights can be used to target specific muscles such as lateral raises for deltoids
- Can mimic specific sport movements while reducing chances of injury
A03:
- Increases speed of recovery
- Pools are readily available for processes to take place in some capacity
- Some equipment can be expensive
- sport specific movements are limited such as kicking a ball
- hard to create overload on muscles due to limited resistance
55
Evaluate the use of proprioceptive training for rehabilitation
A01:
- use of devices such as wobble boards
- allows athlete to use muscle groups to maintain balance and posture, develops muscular strength and endurance
A03:
- May help to develop muscles that are stabalising
- difficult to create overload so may not challenge the athlete
- not always sports specific so may need to be supplemented with other training to full rehabilitate athlete
A02:
- athlete can balance on wobble boards to use smaller muscle groups to maintain posture and ready the body for similar activities in sport such as holding off defenders in football
56
What does sleep do and how much should we get
Allows for rebuilding of damage done to muscle cells
Athletes should aim for 8-9hrs of sleep
57
What is newtons first law
Law of inertia- an object in a state of rest or motion will continue to be unless acted upon by an external force
58
What are the principles of newtons first law
The bigger the mass of an object or the faster its moving, the more inertia it has so a larger force is needed to alter its state of motion or rest
friction or air resistance can impact the object
59
How can newtons first law be used in sport
In sprinting an athlete will remain in the blocks until a force is applied
When a force is applied it will overcome the inertia and begin to move
When they move, they will continue to move unless acted upon by another force
60
61
What is the importance of vitamin D
helps to absorb calcium and maintains bones and teeth, made by our body underneath the skin when exposed to sunlight
62
What is newtons 2nd law
Law of acceleration- acceleration is directly proportional to the force acting on it
63
64
What are the principles of Newtons 2nd law
Force= mass x acceleration
The larger the force exerted, the larger the acceleration
the direction of the object is dependent on the direction of the force exerted
65
When might Newtons 2nd law be used in sport
In sprinting, when an athlete pushes off the blocks, the more force they apply the faster their acceleration will be
Also the direction they push into the blocks will dictate which direction they move
66
What is Newtons 3rd law
Law of action/reaction- To every action there is an equal and opposite force
67
What are the principles of Newtons 3rd law
Every action an athlete gives, they will get an equal and opposite reaction force
When this force is being pushed into the ground, it is known as a ground reaction force
68
When might newtons 3rd law be used in sport
When an athlete is competing in high jump they may push harder into the ground to get an equal and opposite ground reaction force to push them up and over the bar
The direction of the force is important to give them the best trajectory
69
What are the 3 things in a lever system
Fulcrum
Resistance/load
Effort
70
How does FLE 123 work
whatever is in the middle corresponds to which lever it is
E.G if Effort was in the middle it would be the 3rd class lever
71
What are examples of each lever systems
1st - elbow extension (dart throw)
2nd- ankle plantaflexion (calf raises)
3rd- elbow flexion (bicep curl)
72
What are ads and dis of 2nd and 3rd class levers
2nd- effort arm is longer so easier to move / limited range of movements
3rd- wide range of movement / effort arm is shorter than resistance so can’t move a lot of weight
73
What do impulses show
A change in momentum of an object when acted upon by a force for an interval of time
Impulse= force x time
74
How do impulse graphs differ for acceleration, constant speed and deceleration
Acceleration- larger positive impulse
Constant speed- negative and positive impulse are matched
Deceleration- larger negative impulse
75
Define vector and scalar
vector- measures magnitude and direction
Scalar- measures magnitude only
76
Examples of scalar
Mass
Distance
Speed
77
Examples of vector
Velocity
Weight
Displacement
78
What 2 types of forces can act upon the body
Internal- applied when our skeletal muscles contract
External- from outside the body
79
What are 2 types of vertical forces
weight- the gravitational force that the earth exerts on our body
Reaction force- a force generated that is equal and opposite to the force generated by the muscles into the ground
80
What are 3 types of horizontal forces
static friction force- the force exerted on one surface by another when there is no motion between the two surfaces
Sliding friction force- occurs when one object slides over another
air resistance- opposes the motion of a body travelling through the air or water
81
What is air resistance dependent upon
the velocity of an object
the cross-sectional area of an object
the surface characteristics of an object
82
Define angular motion
movement around a fixed point of axis
83
Define moment of inertia
a body’s reluctancy to change its state of motion
84
Define angular momentum
quantity of rotation a body possesses
85
Whats the calculation for angular momentum
moment of inertia x angular velocity
86
How can an athlete alter their angular momentum
alter their distribution of mass around the axis
bringing the mass towards the axis reduces momentum of inertia
angular momentum is constant so angular motion must increase to compensate for the reduced moment of inertia
This causes the athlete to spin faster
87
How could an athlete use angular momentum in sport
A dancer or skater could tuck in whilst completing a spin on their longitudinal axis to spin faster
A diver or trampolinist could open out whilst completing a flip to reduce their rate of spin and better spot their landing
88
What is the arc like flight path called in projectile motion
a parabola
89
What affects the parabolic flight
Heavier objects tend to have a smaller air resistance
the shorter the flight time, the less effect air resistance has
90
Define horizontal displacement
from where an object is thrown to where it lands
91
What are the 3 things that impact horizontal release
angle of release
height of release
speed of release
92
How do the 3 factors affect flight path
Angle- if the height of release is the same as the landing height the optimum angle is 45 degrees, if the height of release is below the landing height, the optimum angle is above 45 degrees, if the height of release is above the landing height then the optimum angle is below 45 degrees
Speed- faster the speed of release the faster the displacement
Height- higher the release, further the displacement
93
What is stability dependent on
Width of the base
Amount of mass
Height of mass
Body is in line with centre of mass
94
How can an athlete alter their stability
Flex limbs to reduce their height
Widen their base of support
Position their mass in line with their centre of mass
Increase their own mass
95
What are the ads and dis of altering mass
Ads:
- more stable for tackling opponent, more likely to stop them, less likely to fall over
Dis:
- Reducing height too much may impact the amount of force being able to be exerted
- widening base may reduce manoeuvrability
- technique may be hindered
- increasing mass can cause speed to reduce
96
Define drag force
occurs in the opposite direction of travel (air resistance)
97
What is drag force affected by
Form drag, which is the specific shape of the athlete such as helmet, body position and clothing
Surface drag, which is material of clothing
98
Why should we try to reduce drag force
As it can reduce the effects of air resistance and therefore cause higher speed as well as less energy needed to maintain high intensities for longer
99
How does bernoulli’s principle of lift work
Uses an aerofoil shape
Creates lift force and downward lift based upon the shape of the object
As air travels over the aerofoil shape, air has to flow faster over one side as it has a further distance to travel, the side with slower air has an increased air pressure
A cyclist will create downforce due to slower air on top of the cyclist meaning higher pressure, this is beneficial as tyres remain in contact causing static friction and increasing the amount of energy applied to the road, increasing speed
100
How does bernoulli’s principle apply to a discus
Can be manipulated into an aerofoil shape by angling it
Air had to travel faster over the top due to increased distance meaning it is slower on the bottom causing higher pressure
This causes lift force, which increases the amount of time the discus is in the air for, increases its horizontal displacement
