Exercise physiology

Question 1

How many calories do men an women have to have a day ?

Answer 1

2,550 per day ( men )

1,940 per day ( women )

Question 2

What does a balanced diet contain ?

Answer 2

55 % Carbs
15 % protein
30 % fats

Question 3

What are carbohydrates ?

Answer 3

Sugars and starches stored in the body as glycogen and converted to fuel energy productions

fuels 75 % of energy requirements

Question 4

Glycogen ?

Answer 4

Provide aerobic and anaerobic energy production

Marathon runners and long distance athletes

Question 5

Protein ?

Answer 5

Biological catalysts which increases chemical reactions

Repair muscle cells and tissues and make haemoglobin

broken down into energy aerobically if no energy available

Question 6

Fats ?

Answer 6

Energy production

Insulate nerves and provide energy storage

broken down into aerobic energy and twice the yield of carbohydrates

Question 7

Saturated fats ?

Answer 7

type of molecule typically solid found in animal production

Should be limited to reduce cardio vascular disease

Question 8

unsaturated fats ?

Answer 8

Type of molecule which is often liquid

boosts oxygen delivery , improving endurance and recovery

Question 9

minerals ?

Answer 9

improves bodily functions

helps bone and tooth health , controlling bodily fluids , breaking down and releasing energy

Calcium
iron
phosphorus

Question 10

Vitamins

Answer 10

Vital essential organic nutrients required in small quantities to maintain body functions

Question 11

Fibre ?

Answer 11

Reduces cholesterol , risk of diabetes and obesity

Question 12

Water ?

Answer 12

Two thirds of the body weight an to allow chemical reactions and dissolve more substances
Dehydration could lead to decreased plasma volume , stroke volume and increased heart rate and endurance will suffer

Question 13

What is energy expenditure ?

Answer 13

The sum of basal metabolic rate , the thermic effect of food and the energy expended through physical activity

Question 14

What is BMR ?

Answer 14

The minimum amount of energy required to sustain essential physiological function at rest

Question 15

What aspects must be considered to understand individuals energy requirement ?

Answer 15

Age
Weight
Height
Size

Question 16

What is Thermic effect of food ?

Answer 16

The energy required to eat , digest and absorb an use food taken in

Question 17

What is physical activity energy expenditure ?

Answer 17

The total number of calories required to perform daily tasks

Question 18

Metabolic equivalent value ?

Answer 18

The ratio of a performers working metabolic rate to their resting metabolic rate

Question 19

What is energy balance ?

Answer 19

the relationship between energy intake and energy expenditure

If energy intake matches energy expenditure , weight maintained
If energy intake is greater than energy expenditure , weight will be gained
If energy intake is less than energy expenditure the weight will be lost

Question 20

What are ergogenic aids ?

Answer 20

a substance , object or method used to improve or enhance performance

Question 21

What are phrenological aids ?

Answer 21

a group of ergogenic aids to increase the levels of hormones or neural transmitters naturally produced by the body

Question 22

Anabolic steroids ?

Answer 22

A group of illegal synthetic hormones resembling testosterone to promote protein synthesis for muscle growth , recovery and repair

Sprinters and explosive players use the drugs

Question 23

Negatives of anabolic steroids ?

Answer 23

testes shrink 
sperm count decease 
hair loss 
breast tissue development 
heart failure 
acne

Question 24

EPO ?

Answer 24

Naturally produced hormone responsible for the production of red blood cells.
Increases oxygen delivery transport , aerobic capacity
Haemoglobin count increase , intensity and duration
Long distance performers

Difficult to detect

Question 25

Negatives of EPO ?

Answer 25

Decrease cardiac output risk of blood clots heart failure Viscosity of blood

Question 26

Human growth hormone ?

Answer 26

synthetic product copying natural growth hormone , to increase protein synthesis for muscle growth , recovery and repair Mass and strength increased metabolism Increased glucose levels Explosive based power athletes

Question 27

Risks of Human growth hormone ?

Answer 27

Abnormal bone and muscle development enlargement of vital organs increase risk of cancer

Question 28

Intermittent hypoxic training ?

Answer 28

Where the performers live at sea level but train under hypoxic ``` Increased adaption of environment Increase red blood cells haemoglobin count increase Increase mitochondria increase intensity ```

Question 29

Risks of IHT ?

Answer 29

``` Any benefit lost May lose motivation hard to reach normal rates decrease immune function Dehydration ```

Question 30

Cooling aids ?

Answer 30

A range of products to reduce core temperatures Reduce swelling , dehydration, cramp , dizziness

Question 31

ICE baths ?

Answer 31

speed up recovery The ice baths constrict the blood vessels constrict , removing waste and lactic acid from the muscle tissue Reduce core body temp decrease sweating decrease injury pain increase speed of recovery

Question 32

Risks of Ice bath ?

Answer 32

Ice burns and pain Chest pain complicate injury

Question 33

Glycogen / carbohydrate loading ?

Answer 33

The manipulation of carbohydrate intake in the week before competition to maximise stores of glycogen

Question 34

Benefits of glycogen loading and carbohydrate loading ?

Answer 34

Increased glycogen stores increased endurance capacity Delays fatigue Increased time to exhaustion by up to 30 %

Question 35

Risks of glycogen loading and carb loading ?

Answer 35

poor recovery rates Gastrointestinal problems Increased risk of injury

Question 36

What happens to performers when the performer was hydrated ?

Answer 36

Decreased heart rate increased blood viscosity increased heart regulation increased fatigue loss of electrolytes causes fatigue and cramp

Question 37

What is hypotonic solutions ?

Answer 37

Drinks which contain a lower concentration of glucose than the blood stream Replaces fluids sweating while providing small amounts of glucose for energy production

Question 38

What are isotonic solutions ?

Answer 38

Drinks which contain equal concentrations of glucose to the blood stream , resupply glucose production

Question 39

What are Hypertonic solutions ?

Answer 39

Drinks which contain higher concentration of glucose than the blood stream. Absorbed at a slower rate than water