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PE Year 12 Exam Revison > Exercise Physiology > Flashcards

Exercise Physiology Flashcards

1
Q

Different conditions will affect performance

A

Temperature - hot/cold
Humidity - dry/wet
Altitude/Sea Level

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2
Q

How to gain heat in the body

A

Basal metabolic rate
Hormones
Environment
Muscular Activity

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3
Q

Heat Loss: Conduction

A

Heat Exchange by two objects in direct contact

  • Factors affecting:
    • Surface area
    • Difference in temperature between surfaces
    • Thermal conductivity of material
    • Accounts for 3% of heat loss
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4
Q

Heat Loss: Convection

A

Heat exchange occurred when radiated heat is carried away from the body on air or water currents
Factors affecting:
- Fast air flow = heat loss high, air is continually displaced
- Slow air flow = heat loss low, air is not moved
- Most effective when temperature of air/water around body is low
- Accounts for about 12% of heat loss

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5
Q

Heat loss: Radiation

A

Occurs when heat is transferred from a warmer body to the cooler surroundings without touching.
Factors affecting:
- When air is cooler than body temperature
- can work in reverse when air temperature exceeds body temperature it acts as a heat gain method
- accounts for 60% heat loss on a cool day

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6
Q

Heat Loss: Evaporation

A

The cooling of the body as a result of sweating. The amount of heat loss is dependant on the level of activity and environmental conditions
- Increased blood flow to skin is a result of vasodilation
- cooling effect from evaporation of sweat from skin, as a result the cooler blood cools the body
- accounts for 25% heat loss at rest and 80% in hot conditions
Factors affecting:
- age
- gender
- physical fitness

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7
Q

Preferred method of heat loss is dependant on 3 things

A

Environment:

  • outside temperature - if above core temperature, evaporation is only form of heat loss
  • Forced convection - if windy convection is used
  • Barriers to convection - clothing will minimise effect of convection
  • Relative humidity - higher it is, less likely evaporation will work

Age:
- Children sweat less than adults as their sweat glands are not properly developed

Physiological state:

  • Rate of heat production
  • Hydration state - reduction in blood plasma (water) results in decreased sweat rate
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8
Q

Dehydration:

A
  • occurs when the amount of water leaving the body exceeds the amount that you are taking in
  • We lose water by:
    • sweating
    • breathing
    • urinating
  • Can cause dizziness, headache, fatigue, nausea
  • Heat exhaustion - dehydration as well as an ineffective circulatory system
  • Heat stroke - severe dehydration
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9
Q

Rest and Exercise in heat

A
  • at rest, the bodies heart rate and cardiac output increase
  • when exercising the body experiences double heat load:
    • Producing heat from muscular activity
    • environmental temperatures above core temperature
    • double heat load creates competition for blood flow
      • muscles and vital organs require blood flow to sustain energy and metabolic action
      • skin requires blood to remove heat from the body
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10
Q

Cardiac Drift:

A
  • after prolonged exercise in mild to high heat
  • cooling mechanism stops with less blood being sent to the skin but rather to the muscles means the body overheats faster
  • less blood available to pump because of dehydration
  • stroke volume decreases as heart rate increases (more pumps with less blood being transported around the body)
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11
Q

Methods to cope with exercising in heat:

A

Hyper-hydrate:
- Consume 300-400ml just before performance and 600ml 3-4 hours before exercise
- avoid diuretics as they promote urination eg. Caffeine
Consume 150-200ml every 15mins during performance
Wear loose fitting, light coloured clothing
- this promotes heat loss via convection and evaporation
Pre-cool core body temperature
- Ice vests, immersion in cold water, slushies
Acclimatise
Post exercise consume 1.5x amount lost in fluids
- This accounts for urination
- consume slightly salty fluids to keep osmolality high, preventing urination

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12
Q

Affects of training in heat

A

The ability to adapt to a different environment like a new temperature or altitude
Athletes who compete in heat can expect effects of:
- having to work harder to achieve the same intensity as in cooler climates
- rapid dehydration and a faster rate of fatigue
- an elevated heart rate when exercising at the same intensity as in cooler climates
- a higher resting body temperature
- impaired performance compared to in cooler conditions

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13
Q

Precautions taken to work in heat and humidity

A
  • ensure sufficient electrolyte replacement is managed after training
  • monitor fluid intake with fluid replacement during training and competition
  • avoid coffee and alcohol
  • monitor body weight and urine volume
  • undertake glycerol loading to enhance fluid uptake
  • take measures to reduce core temperature through ice vests, cool drinks, staying in the shade, wearing appropriate clothing and using evaporative fans
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14
Q

Adaptations to heat acclimatisation

A
  • increased plasma volume (reduces tendency for an elevated heart rate)
  • reduced core temperature at the onset of sweating
  • increased sweat rate
  • more dilute sweat which keeps salt in the body
  • exercise with a lower core and skin temperature
  • heart rate is lower with a more effective cooling system
  • more blood sent to muscles during performance, rather than skin for heat loss
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15
Q

Hyperthermia

A

Overheating and it occurs when the body experiences extreme loss of salt and water through sweating

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16
Q

Protection against Cold temperatures

A
  • Wearing suitable clothing that still allows for evaporation to occur
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17
Q

Performance in the cold and resultant shivering

A
  • Increased sub maximal VO2 at different exercise intensities
  • Fine motor skills deteriorate due to vasoconstriction (constriction of blood vessels increasing pressure)
  • Shivering is involuntary muscle contractions in response to chilling effect of cool temperature
  • shivering reduces coordination
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18
Q

Risk of Dehydration in the Cold

A
  • Inhaled air is very cold and dry - requiring more warmth produced by the body to warm it, therefore needing lots of water in this process
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19
Q

Hypothermia

A

Hypothermia is when the victims inner body temperature decreases to a level less then 35 degrees
May occur via: prolonged exposure to cold, windy weather and cold water
Symptoms:
- uncontrollable shivering
- loss of coordination
- shallow breathing and a slow pulse
- memory loss and slurred speech
- unconsciousness (if core temperature drops below 32 degrees)

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20
Q

Cold Acclimatisation

A
  • Should be done 7-10 days prior to competition

- No evidence to suggest that there are any physiological benefits to training in a cold environment

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21
Q

Altitude

A

Definition: As altitude increases, barometric pressure decreases in the air so while the amount of oxygen in the air stays the same, the partial pressure decreases with increase altitude.
Examples: 1968 Olympics in Mexico City as it saw the anaerobic (no oxygen) sports like sprinting and jumping have records broken with the reduced air pressure but aerobic sports suffer as it was harder for athletes to take breaths and tired them out quicker

22
Q

Acclimatisation to Altitude

A

Different methods to training:
Live high - train high: maximum exposure to altitude but can cause home sickness, mountain sickness (reduced air pressure and low oxygen)
Live low - train high: achieved through artificial chambers, stops athletes from training at high intensity because of low oxygen
Live high - train low: optimum method because it allows athletes to gain the physiological adaptations from high altitude but doesn’t compromise their fitness because they can still train at full intensity.

23
Q

Preparing for competition at Altitude

A
  • Increase recovery time between sessions
  • Tapering period in the lead up is essential to allow athlete time to peak for competition
  • Fluid replacement regime
  • Decrease intensity of training prior to competition whilst at altitude
24
Q

Immediate (acute) Adaptations to Altitude training

A
  • Increased respiratory rate
  • Increased heart rate
  • decreased VO2 max
  • sleeplessness
  • dizziness, nausea and headaches
  • increased tidal volume
  • decrease of oxygen in the blood (hypoxemia)
  • increased blood pressure
  • decreased stroke/plasma volume
25
Q

Long term (chronic) adaptations to Altitude

A
  • increased erythrocyte volume
  • increased haemoglobin volume and concentration
  • increased blood viscosity
  • increased capillarisation
  • lower VO2 max (5-7% per 1000m)
  • decreased lactic acid tolerance
  • reduced stroke volume
26
Q

Nutrition: a balanced diet

A

A balanced diet will contain the correct amount of macronutrients:
- Carbs, Fats, Protein, vitamins, minerals and water
By consuming these it ensures the body:
- meets energy demands
- provides energy for metabolic function
- allows for growth and repair of tissue
Factors affecting energy requirements
- age
- gender
- level of physical activity
When there is an increased intensity of training, it is important to increase carbs and protein consumption

27
Q

Protein

A
  • Provided mainly by foods of animal origin.

- Protein is the structural substance of each cell and is required for the growth and repair of bodily tissues

28
Q

Carbohydrates

A
  • Carbs are the primary fuel for energy production
  • After digested, carbs turn into glycogen which is stored in the muscles and liver for use.
  • During exercise the body burns both fats and glycogen (carbs) but the glycogen burns out first after 30-45 mins of high intensity exercise
  • Glycogen becomes prime energy contributor when sport is anaerobic based and there is minimal oxygen.
  • Carbs are classified by how quickly they digest and absorbed into the blood as glucose. This classification is called the Glycemic index (GI)
29
Q

Fats

A
  • Represents the body’s most plentiful source of potential energy
  • Stored as Triglycerides in muscle cells and are broken down into free fatty acids
  • Major energy source of energy during rest and moderate exercise
  • Slow to break down into energy
  • Can be used for glycogen sparing
30
Q

Glycemic Index (GI)

A
  • Ranking foods based on how quickly they affect the body’s blood glucose levels and provide a source of energy
    Low GI:
  • slow to break down, releasing glucose gradually into the blood stream
  • Best consumed 1-4 hours pre event or after event
  • eg. Apples, peanuts
    Moderate GI:
  • Breaks down slightly faster and have a faster effect on the body’s blood glucose levels
  • Best consumed as pre event or post event meal
  • eg. Pineapple, Bananas, Weetbix
    High GI:
  • Quick to break down and have an immediate effect on blood glucose levels
  • Best consumed during or immediately after exercise to reduce refuel time
  • Assist with glycogen sparing
  • eg. Glucose, honey, whole meal bread
31
Q

Carbohydrate loading

A
  • Involves adjusting training and nutrition to maximise carbohydrate stores (muscle and liver glycogen) prior to competition.
  • Only beneficial to endurance athletes like marathon runners and roads cyclists that need to stretch out their stores to last longer.
    Methods to achieve this:
  • 3 day method - consume large amounts of carbs leading up to event, but significant tapering is required
  • 1 day method - consume large amounts of carbs the day before event, but reduce activity as to spare the stored glycogen
32
Q

Fluid replacement

A

Dehydration through sweat and urination of as little as 2% can effect things like skill production, co-ordination and endurance.

  • Do not wait until you’re thirsty before having a drink
  • Drink plenty of water before and during an event
  • avoid drinking alcohol, caffeine, and sugar because they induce thirst
  • drinking 200ml of water every 15mins during activity
33
Q

Fluid Replacement: Sport drinks

A

Isotonic drinks:
- roughly the same concentration as your body fluids and replace the fluid lost by sweating
- contain some sodium to help maintain plasma volume and to aid the retention of fluids consumed
- provide energy boost in concentrated glucose and are popular among middle and long distance runners
Eg. Gatorade, Powerade

Hypotonic drinks:
- less concentrated than fluids in your body
- speed up water absorption, useful after exercise
- low in carbs so they don’t provide boost in workout
- popular for jockeys or gymnasts that don’t want extra carbs but need to rehydrate
Eg. Lucozade

Hypertonic drinks:

  • contains higher levels of carbs than isotonic or hypotonic and mainly used after exercise to replace spent glycogen
  • absorbed slowly and uses water so they can increase dehydration
  • often used by tennis players like Nadal along side an isotonic drink to balance out the hydration
34
Q

Ergogenic aids

A
  • Any practice or substance, legal or illegal that is used to improve performance
    5 categories:
  • Physiological aids:
    Aim to enhance the physiological processes that occur naturally in the body. Examples include altitude training and physiotherapy, plus illegal processes like blood doping
  • Nutritional aids:
    Include substances like creatine, caffeine and sports drinks
  • Mechanical aids:
    Are designed to improve energy and biomechanical efficiency, like specialised equipment and clothing
  • Pharmacological and hormonal aids:
    Generally illegal and include steroids and human growth hormones
  • Psychological aids:
    Activities and skills which aim to improve mental strength like visualisation and goal setting
35
Q

Performance enhancers: Proteins

A 
Proteins play an important role in biological structure and function, for example muscles and immune cells or hormones can be enhanced/repaired through protein.
- amino acids are particularly sought after through its ability to stimulate muscle protein synthesis. This helps speed up recovery and adaptation to stress/exercise 
Types of protein:
- protein powders
- whey protein 
- peptides
- HGH precursors 
- Creatine
36
Q

Protein powders

A

They can be powders, bars or cookies and they vary in price

- Some only provide protein while others can have a blend of protein, carbs, creatine and specific amino acids

37
Q

Whey Protein

A

‘Fast’ protein due to it being concentrated and can be rapidly digested so loved by gym junkies.

  • High in leucine
  • 3 mains areas of whey protein:
    • concentrate - contains small amounts of carbs, lactose and fat as well
    • isolate - mainly protein
    • hydrolysate - has shorter peptides or amino acid chains and supposedly even more rapid digestion and absorption
38
Q

Peptides

A

Building blocks of protein

  • a chain of amino acids which are considered too small to be full protein
  • can be found naturally in food or made synthetically
  • synthetic ones can be injected like what was found with the Essendon footy club
  • they tell the brain to release more human growth hormones which promotes tissue repair and cell regeneration, increases metabolism, breaks down fats and builds protein. Enables faster recovery and more intense training load.
39
Q

HGH precursors

A

A combination of amino acids which stimulate the pituitary gland to produce greater amounts of HGH in the body.

40
Q

Creatine

A

A naturally occurring compound fount on skeletal muscles
Adv:
- allows athletes to increase training volume and decrease recovery time
- improves ATP and phosphocreatine in muscle resulting in ATP-CP process to occur longer without fatigue
DisAdv:
- feeling of cramping and stomach pain
- increase in the storage of water in the muscles, rapid weight gain

41
Q

Anabolic Steroids

A

Are derivatives of testosterone, the male sex hormone
- cause positive development of male characteristics like strength, power, speed and aggression.
- cause negative development in side effects of facial hair, acne, liver damage and infertility
- they work by stimulating protein synthesis in muscle cells, while also preventing protein breakdown. Results in the ability of the body to use protein more, allowing athletes to train harder and longer, increasing weight, strength and power
Two types:
- exogenous - synthetic versions of testosterone
- endogenous - naturally occurring substances
Example: Ben Johnson

42
Q

Stimulants

A

Substances which act directly on the CNS to speed up parts of the brain and body.
- increase awareness, aggression and masks fatigue, improving performance
- causes anxiety, restlessness, dependence, insomnia
Three types:
- amphetamines
- cocaine
- caffeine

43
Q

Caffeine

A

Improves the metabolism of fatty acids and is commonly used in sports requiring sustained bursts of high energy
- best consumed just prior to performance
Adv:
- reduces the perception of effort
- stimulates the CNS making you more alert, more aroused, decreases recreation time
- Helps with the isolation of fat as a fuel source, assisting with glycogen sparing
DisAdv:
- diuretic
- irritability
- headache

44
Q

Blood Doping

A
  • Remove blood from your body and freeze it for storage
  • over the following weeks your body makes that lost blood up, improving VO2 max
  • inject that previously taken blood back in and you now have more than the usual 6L of blood which during performance means there is more oxygen transported to muscles which increases performance
    Risks:
  • transfer of disease
  • heart failure
  • blood clots
45
Q

Periodisation

A
  • The art of dividing training into periods, or phases, which vary in purpose, length and intensity.
  • Training load can be measured in terms of volume and intensity
  • purpose of Periodisation is to ensure peak performance during competition
    Type of periodisation:
  • macrocycle (training over a whole year where there is long term goals, like an Olympic athlete who waits 4 years)
  • mesocycle (training over a period of months, 4-12 weeks in duration and vary in length)
  • microcycle (consist of a number of training sessions lasting 5-10 days with a variety of activities)
46
Q

Phases of Competition

A

Preparation phase:

  • lasts about 6-12 weeks
  • Two types:
    • General: training designed to improve aerobic base, high volume but low intensity
    • Specific: practice of game specific skills, high intensity but low volume

Competition phase:

  • match specific, game play and strategies
  • specifically peaking and tapering is required for optimum recovery and performance

Transition phase (off season):

  • Lower volume and intensity of training to allow for recovery
  • maintain aerobic fitness to avoid detraining
  • conduct corrective surgery and rehab if required
47
Q

Training Programs: Recovery

A
  • Aims to return body to pre-exercise state and reverse the effects of fatiguing
  • Consume high GI foods to replenish carbs stores for energy system recovery
    Efficient recovery:
  • prepares performers for their next training or performance
  • enhances adaptions to exercise loads
    Insufficient recovery:
  • delays removal of fatiguing factors
  • increases risk of overtraining or over use injuries
48
Q

Training Programs: Tapering

A

Involves decreasing the volume of training whilst maintaining or increasing intensity to allow the body to recover from the stresses previously placed on the athlete from training

  • Physically
  • Mentally
  • Usually 4-20 days long
  • Sprinter = short taper
  • Marathon runner = long taper
49
Q

Training programs: Peaking

A
  • When an athlete reaches their ideal performance state at the correct time
  • peaking at the correct time occurs as a result of a well thought out annual plan
50
Q

Training Programs: Overtraining

A

Occurs when an athlete has been repeatedly stressed by training to the point where the rest periods between exercise are no longer adequate
- training no longer leads to improved performance
Causes:
- work load is too high
- lack of variety in training
Prevention:
- have well planned training program with sufficient rest periods
- Individualise training programs
- train at different venues

51
Q

Training Programs: Injury Rehab

A
  • Main idea of rehab is to gradually increase activity of the injured athlete until they’re ready to return to play
    4 phase process:
  • Range of motion - improve range of motion to 80-90% of pre injury motion
  • Endurance - increase activity of muscles with increments, getting more each session
  • Strength - use a weight bearing program to gradually increase strength of muscles
  • Skill - re-educate muscles to perform sport specific movements
52
Q

Training Program: Maintenance

A

After completing a preseason its important for an athlete to maintain that level of fitness for the duration of the season

  • Factors like number of games played, time on the field, position played and injuries will all have an impact on the type of training individuals need.
  • mix up the drills throughout the season so the athletes don’t get bored

PE Year 12 Exam Revison (5 decks)

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