Exercise Physiology and Biomechanical Movement Flashcards
1
Q
How does the body store carbohydrates ?
A
As glycogen, this is then converted into glucose for use
2
Q
How can carbohydrates help during exercise ?
A
They provide energy for the muscles which delays fatigue , allowing them to compete longer at higher intensities
3
Q
How are carbohydrates used in energy systems ?
A
Main sources of energy at the start of exercise (ATP-PC) and during short bursts of exercise (lactic)
4
Q
How can athletes increase carbohydrate stores ?
A
Will use glycogen loading to improve glycogen stores
5
Q
What are excess carbohydrates stored as ?
A
Excess carbohydrates are stored as fats
6
Q
What are low density lipoproteins?
A
They deliver Cholesterol to all body cells
7
Q
What are high density lipoproteins ?
A
Pick up cholesterol from body cells and take it back to the liver
8
Q
What are proteins used for ?
A
Growth and repair of the muscles, boost + supports the immune system, helping fight off disease
9
Q
How are excess proteins stored ?
A
Stored as fats
10
Q
How can protein be used if glycogen is depleted ?
A
Proteins can boost glycogen stores, and can be used as an energy store
11
Q
What type of energy store is fats ?
A
Slow release form of energy source
12
Q
How can fats help during exercise ?
A
Increase body size and weight, important for sports that require extra bulk
13
Q
How can fats be healthy for the body ?
A
Are a carrier for fat-soluble vitamins A,D,E,K
14
Q
What impact can excess fats have that is harmful ?
A
Excess facts can lead to weight gain which can affect performance
15
Q
What vitamins help skin condition and boost the immune system ?
A
Vitamin C, D and B-Complex
16
Q
What vitamins help the absorption of calcium and phosphorous ?
A
Vitamin C and D
17
Q
What vitamins help boost energy levels/ release energy ?
A
Vitamin C, D, and B-Complex (B2)
18
Q
What vitamins help the production of red blood cells and absorption of iron ?
A
Vitamin B12
19
Q
What is the exercise related function of Iron ?
A
Helps the production of red blood cells and the way oxygen is carried in the body by haemoglobin, boosts the immune system
20
Q
What is the exercise related function of Sodium ?
A
Helps regulate fluid levels in the body, helps muscle contractions and nerve transmission
21
Q
What is the exercise related function of Calcium ?
A
Helps bones to grow, helps with nerve transmission and function
22
Q
What does insoluble fibre do ?
A
Helps the digestive system
23
Q
How does fibre help the heart to work more efficiently ?
A
Less cholesterol in the body
24
Q
How does fibre help with energy release ?
A
Slower more sustained energy release
25
How does fibre help water retention ?
Less water retention
26
What type of creatine is used, and what form is it used in ?
Creatine Monohydrate, powder or liquid
27
Who uses creatine supplementation ?
Power performers
28
What are the positives of creatine ?
Increases maximal strength + lean muscle mass, greater ATP-PC threshold, higher pre-exercise PCr concentration
29
What are the negatives of creatine ?
Abdominal cramps, water retention, bloating, diarrhoea, weight gain, kidney disease/ damage
30
What is caffeine, and what form is it used in ?
Its a stimulant, Tablet, Liquid, Food
31
What are the positives of caffeine ?
Stimulates the CNS - reduces fatigue/ drowsiness, helps mobilise fats for energy, improved muscular strength, improved alertness/reaction time
32
What are the negatives of caffeine ?
Diuretic, can promote fat metabolism, causes nervousness/ anxiety, disrupts sleeping patterns, severe nausea/ stomach cramps, withdrawal symptoms
33
Who uses Sodium Bicarbonate supplementation?
Short duration, high intensity exercise
34
What are the positives of Sodium Bicarbonate ?
Delays OBLA, muscles can work at a higher intensity for longer, increases the buffering capacity of the blood, reduces/ neutralises the affects of lactic acid, may increase strength
35
What are the negatives of Sodium Bicarbonate ?
Cramping, nausea/vomiting, bloating, diarrhoea, heart problems
36
What is an acute injury ?
Happen suddenly, such as when a person falls, receives a blow or twists a joint
37
What types of acute injury are there ?
Fractures, dislocations, strains and sprains
38
What are the symptoms of an acute injury ?
Sudden severe pain, swelling around the injured site, not being able to bear weight, restricted movement, extreme leg or arm weakness, a protruding bone or a joint that is visibly out of place
39
What is a fracture ?
A break or a crack in a bone
40
What is a dislocation ?
Occur at a joint and are very painful, it happens when the ends of bones are forced out of position
41
What is a strain ?
When muscle fibres are stretched too far and tear, this can also happen when the training is intense + the muscles are overused
42
What is a sprain ?
Occur where the ligament is stretched too far or tears
43
What is a chronic injury ?
Usually result from overuse of one are of the body and develop gradually over time
44
What are the symptoms of a chronic injury ?
Pain when playing, swelling and dull ache during rest
45
What is Achilles Tendonitis?
An overuse of the Achilles tendon
46
How can you treat Achilles Tendonitis ?
Reduce physically activity, very gentle stretching, icing the area after exercise or when in pain
47
What is Tennis Elbow ?
Inflammation of the tendons of the elbow caused by overuse of the muscles of the forearm
48
How can you treat Tennis Elbow?
Stretching exercises, icing the elbow, using an elbow strap
49
What is a stress fracture ?
A small crack in a bone or severe bruising within a bone, caused by overuse and repetive activity - 6 to 8 weeks to heal
50
How can you treat a stress fracture ?
Stop the activity that is causing pain, apply an ice pack, rest for 1 to 6 weeks
51
How can taping help to prevent injury ?
Applied along the muscles + around joints, it restricts movement, helps to reduce swelling, provides controlled support, helps reduce muscle soreness
52
How can bracing help to prevent injury ?
Can involve hinged support, provides extra stability, aims to prevent further injury, can restrict movement, can cause problems further up the body in other joints
53
What are the stages of a warm up ?
Cardiovascular exercise, stretching, sport specific movement patterns
54
What are the physiological impacts of a warm up ?
Increased muscle elasticity + blood flow + heart rate + body temperature, sport specific movement patterns
55
What are the psychological impacts of a warm up ?
Increased arousal levels, mental preparation + focus on what's ahead, going through tactics/ strategies
56
What is the process of screening ?
The process of identifying any injuries or any chance of a disease, condition or injury
57
What are the positives of screening ?
Highlights any future risk of injury, identify suitable rehab programmes, identify and underlying health conditions + postural imbalances
58
What are the negatives of screening ?
Not 100% accurate, can cause anxiety, could miss out on training, false negatives and false positives
59
What are the benefits of stretching ?
Maintains a range of movement around a joint
Keeps the muscles flexible, strong and healthy
Can relieve stress
Decreases risk of injury
Increases blood flow to muscles
Increases performance
Aids in the removal of lactic acid
60
What does proprioceptive training consist of ?
Hopping, jumping, balance exercises
61
How does proprioceptive training aid rehabilitation ?
Have to constantly readjust balance - training the proprioceptors
62
What does strength training consist of ?
1) Thera Bands
2) Body Weight
3) Fixed Weights
4) Free Weights
63
How does strength training aid rehabilitation ?
Uses a form of resistance
64
What is a hyperbaric chamber ?
Pressurised chamber with 100% pure oxygen
65
How do hyperbaric chambers aid recovery ?
Reduces recovery time
66
What is cryotherapy ?
Cold temperatures to treat injuries - has a painkilling effect
67
How does cryotherapy aid rehabilitation ?
Blood flows to the organs instead of injury site
68
What is hydrotherapy ?
Warm water (35 - 37* C)
69
How does hydrotherapy aid rehabilitation ?
Improve blood circulation, relieves pain, relax muscles
70
How does compression garments aid recovery ?
Helps blood lactate removals, reduce inflammation and symptoms of DOMS
71
How does massages aid recovery ?
Increases blood flow, relieves tension + pressure, breaks down scar tissue, removes lactic acid
72
How does foam rollers aid recovery ?
Releases tension + tightness, improve mobility and promote recovery
73
How does cold therapy aid recovery ?
Decreases swelling, pain relief, vasoconstriction, reduces muscle spasms
74
How does ice baths aid recovery ?
Vasocontraction, flushes lactic acid, reduces muscle soreness
75
How does cryotherapy aid recovery ?
-130*C, multiple areas at the same time
76
What is Newton's first law ?
Inertia - an object at rest stays at rest and an object in motion stays in motion with the same speed and in the same direction unless acted upon by an unbalanced force
77
What is Newton's second law ?
Acceleration
Force = mass x acceleration
78
What is Newton's third law ?
For every action there is an equal and opposite reaction
79
How does the height of the centre of mass affect stability ?
Lowering the centre of mass will increase stability
80
How does the position of the line of gravity affect stability ?
Should be central over the base of support to increase stability
81
How does area of support base affect stability ?
The more contact points, the larger the base becomes + the more stable they become
82
How does the mass of the performer affect stability ?
Often the greater the mass, the more stability there is because of increased inertia
83
How do you draw the fulcrum in a level system ?
Triangle
84
How do you draw the load in a level system ?
Square
85
How do you draw the effort in a level system ?
Arrow
86
What lever is it when the triceps is the agonist ?
First class lever
87
What lever is it when the gastrocnemius is the agonist ?
Second class lever
88
What muscle is the agonist for third class levers ?
Any muscle other than the triceps and gastrocnemius
89
How can a lever have a mechanical advantage ?
If the effort arm is longer than the load arm
90
How can a lever have a mechanical disadvantage ?
If the effort arm is shorter than the load arm
91
What is mass ?
The amount a substance is made up of in Kg
92
What is weight ?
Weight = mass x gravity
93
What is displacement ?
Is the shortest distance between the starting point and the finishing point
94
What is distance ?
The length of space from the start to the finish
95
What is speed ?
Speed = distance / time
96
What is velocity ?
Velocity = displacement / time
97
What is acceleration ?
Acceleration = Final Velocity (V) - Initial Velocity (U) / Time
98
What is momentum ?
Momentum = mass x velocity
99
How many types of frictional forces are there ?
Two
Static and Sliding
100
What is static friction ?
The force exerted on one surface by another when there is no motion between the two surfaces
101
What is sliding friction ?
There are two surfaces in contact with one another that have the tendency to slide over each other
102
What is air resistance ?
Is a friction force applied by the air on bodies that are moving through it
103
What is the amount air resistance the body receives dependent on ?
The velocity it is travelling at
The cross sectional area
The shape and surface of the body
104
What is impulse ?
A measure of the force applied for a specific time
Can be used to add speed to an object or slow it down on impact
Impulse = force x time
105
What is angular motion ?
The amount of motion a body has during rotation
106
What is torque ?
Is a rotational force
Torque = Force x Distance from the axis
107
What is angular displacement ?
The smallest change in angle between the start and finish point if a rotation
Measured in radians
108
What is angular velocity ?
The rate of change of angular displacement
Angular velocity = angular displacement / time taken
109
What is angular acceleration ?
The rate of change of angular velocity
Angular acceleration = Final Angular Velocity (V) - Initial Angular Velocity (U) / Time Taken
110
What is moment of inertia ?
The resistance of a body to change motion (rotation)
Moment of inertia = mass x distance from the axis
111
How is Newtons First Law applied to angular momentum ?
A rotating body will continue to turn about its axis with constant angular momentum unless an external force acts upon it
The conservation of angular momentum
112
How is Newtons Second Law applied to angular momentum ?
The rate of change of angular momentum of a body is proportional to the force (torque) causing it and the changes take place in the direction in which the force (torque) acts
113
How is Newtons Third Law applied to angular momentum ?
When a force is applied by one body to another, the second body will exert an equal and opposite force (torque) on the other body
114
What is projectile motion ?
The movement of either an object or the human body as it travels through the air
115
What is the flight path of a shot put called ?
Parabolic curve (Parabola)
116
What does a Parabola have ?
Both horizontal and vertical components
117
What can affect the flight paths of objects ?
Release speed
Release Angle
Release height
118
What is the flight path of a badminton shuttle called ?
Distorted Parabola
119
What causes a parabola ?
Larger masses have less air resistance acting upon them so they follow a true parabolic flight path
120
What causes a distorted parabola ?
Lighter masses are affected more by air resistance and this results in a deviation from the parabolic flight
121
What is fluid resistance ?
The transmission of energy from an object passing through a fluid to the fluid
122
What is drag ?
The resistance of an object passing through a fluid increases as the speed of the object increases and as the viscosity of the fluid increases
123
What is surface drag ?
Is a result of the friction between the surface and the fluid
The fluid closest to the object rubs against the object creating friction
124
What is form drag ?
Forces acting on the leading edge of an object, this occurs when air is driven past an object and is diverted outward creating s low pressure region behind the object
This is why streamlining is important
125
What are the factors that affect drag ?
Cross sectional size of the object
Shape of the object
Surface roughness
Viscosity of the fluid (air and water)
Velocity of the object
126
What is Bernoulli's principle ?
The faster air on the bottom of the object makes for lower the pressure on the bottom, causing the object to move down, creating a downwards lift force
