Exercise Physiology, Training and Performance Flashcards
1
Q
Define health
A
A state of complete physical, mental and social wellbeing in the absence of disease or illness
2
Q
Define fitness
A
The ability to cope with the demands of the environment
3
Q
Define exercise
A
An activity that requires physical or mental exertion and is performed to improve or maintain fitness
4
Q
Define sedentary
A
Sitting down or being physically inactive for long periods of time
5
Q
Give 3 benefits of HIIT training on health
A
- Improves levels of cardiovascular endurance
- Which reduces the risk of obesity
- Which reduces the risk of type 2 diabetes and heart disease
6
Q
Give 3 benefits of PNF on health
A
- Improves flexibility
- Which improves posture and body shape
- Reducing the risk of arthiritis
7
Q
Give 3 benefits of weight training
A
- Leads to improved strength
- Which increases bone density
- Reducing the risk of osteoporosis
8
Q
Give 3 psychological benefits of exercise
A
- Releases endorphins
- Catharsis - release stress
- Improves focus
9
Q
Give 3 social benefits of exercise
A
- Allows individuals to make friends
- Reduces the strain on the NHS
- Reduces the likelihood of crime
- Can help to boost the economy
10
Q
Define heart rate
A
The number of times the heart beats per minute
11
Q
Define stroke volume
A
The amount of blood pumped out of the left ventricle per beat
12
Q
Define cardiac output
A
The amount of blood pumped out of the left ventricle per minute
13
Q
Outline the relationship between heart rate, stroke volume and cardiac output
A
Cardiac output = stroke volume x heart rate
14
Q
What is the cardiac output of a performer with a heart rate of 70bpm and a stroke volume of 70mls
A
4,900mls/min
15
Q
How is maximum heart rate calculated?
A
220 - age (+ or - 10)
16
Q
What does cardiac hypertrophy mean?
A
The heart gets bigger and stronger
17
Q
Who would have a lower resting heart rate - a healthy active individual or a sedentary individual? Why?
A
An active individual, as they have a higher stroke volume
18
Q
What is known as the heart’s pacemaker?
A
The SAN
19
Q
Outline the first process in the conduction of the heart and explain what it causes.
A
The SAN sends out an electrical impulse - causing the atria to contract and forcing blood into the ventricles
20
Q
Outline the role of the AVN in the conduction of the heart.
A
The AVN sends out a second nerve impulse
21
Q
In the conduction of the heart, where does the second nerve impulse get sent and what does it cause.
A
The second nerve impulse is sent down the bundle of His, causing a delay of 0.1 seconds.
22
Q
What happens to the atria in the diastolic phase?
A
It passively fills with blood.
23
Q
What happens to the ventricle in the diastolic phase?
A
It passively fills with blood
24
Q
What happens to the atria in the systolic phase?
A
It squeezes, forcing blood into the ventricles
25
What happens the ventricles in the systolic phase?
They contract, forcing blood out of the heart
26
Does the heart relax or contract in the diastolic phase?
Relax
27
Does the heart relax or contract in the systolic phase?
Contract
28
Define the term venous return
The return of blood to the heart
29
How many mechanisms are there or venous return?
3
30
Name the mechanisms of venous return
1. Muscle Pump
2. Respiratory Pump
3. One-way Valves
31
Explain the muscle pump
Where the muscles contract, squeezing the veins and forcing blood to the heart
32
Explain one-way valves
In the veins and prevent the back flow of blood
33
Explain the respiratory pump
The chest size increases, which squeezes the veins and forces blood back to the heart
34
Describe the 6 steps of Starling's Law
1. During exercise, there is a greater venous return
2. Therefore, a greater amount of blood fills the heart
3. Therefore, there is a greater stretch of the walls of the heart
4. Therefore, their is a greater force of contraction
5. Therefore, there is a greater stroke volume
6. Therefore, their is greater amount of O2 to the working muscles
35
What are the benefits of Starling's Law?
A greater amount of O2 is delivered to the working muscles, so the performer can use aerobic respiration at higher intensities for longer
36
What is the role of a chemoreceptor?
To detect changes in blood acidity levels.
37
What is the role of a proprioceptor?
To detect muscular contractions
38
What is the role of a baroreceptor?
To detect a change in blood pressure
39
What is the role of a thermoreceptor?
To detect changes in body temperature
40
In order to change heart rate, where do receptors send impulses to?
The cardiac control centre in the medulla
41
To increase heart rate, what type of nerve impulse does the medulla send?
Sympathetic
42
To increase heart rate, which pathway does the medulla send nerve impulses down?
Acceleratory
43
To decrease heart rate, what kind of nerve impulses does the medulla send?
Parasympathetic
44
To decrease heart rate, which pathway does the medulla send nerve impulses down?
Inhibitory
45
What is the redistribution of blood also known as?
Vascular shunting
46
In order to redistribute blood, where do receptors send a nerve impulse to?
Vaso-motor control centre in the medulla
47
To cause vaso-dilation or vaso-constriction, where does the vaso-motor control centre send impulses to?
The pre-capillary sphincters
48
What does vaso dilation mean?
The blood vessels become bigger
49
What does vaso constriction mean?
The blood vessels become smaller
50
What happens to blood flow to the digestive system during exercise?
It decreases
51
What happens to blood flow to the brain during exercise?
It stays the same
52
What happens to blood flow to the skin during exercise?
It increases
53
What happens to blood flow to the heart during exercise?
It increases
54
Define the term tidal volume
The amount of air inspired and expired per breath
55
Define the term inspiratory reserve volume
The maximum amount of air that can be breathed in
56
Define the term expiratory reserve volume
The maximum amount of air that can breathed out
57
Define the term vital capacity
The maximum amount of air that can be breathed out after maximal inhalation
58
Outline the relationship between inspiratory reserve volume (IRV), expiratory reserve volume (ERV) and vital capacity (VC)
IRV + ERV = VC
59
Define the term residual volume
The amount of air left in the lungs after maximal exhalation
60
What happens to tidal volume during exercise?
It increases
61
What happens to inspiratory reserve volume during exercise?
It decreases
62
Define the term minute ventilation
The amount of air breather in and out per minute
63
Define the term respiratory frequency
The number of breaths taken per minute
64
Outline the relationship between tidal volume, minute ventilation and respiratory frequency
Tidal volume x respiratory frequency = minute ventilation
65
Explain the term anticipatory rise
Increase in heart rate prior to exercise caused by adrenaline
66
What does the term steady state mean
When the performer is providing sufficient oxygen to the working muscles to resynthesise ATP aerobically
67
Is steady state reached sooner or later when working at high intensity?
Later
68
Is steady state reached sooner or later when working at low intensity?
Sooner
69
Would a trained performer reach steady state sooner or later than an untrained performer?
Sooner
70
What does PO2 stand for?
Partial pressure of oxygen
71
What does PCO2 stand for?
Partial pressure of carbon dioxide
72
Gaseous exchange at the lungs: Where is there a high PO2?
In the alveoli
73
Gaseous exchange at the lungs: Where is there a low PO2?
In the capillary
74
Gaseous exchange at the lungs: Where does oxygen move from and where does it move into?
From the alveoli to the capillary
75
What does diffusion mean?
Moving from an area of high concentration to an area of low concentration
76
Gaseous exchange at the lungs: Where is there a high PCO2?
In the capillary
77
Gaseous exchange at the lungs: Where is there a low PCO2?
In the alveoli
78
Gaseous exchange at the lungs: Where does carbo dioxide diffuse from and to?
Diffuses from the capillary to the alveoli
79
Gaseous exchange at the muscle: Where is there a high PO2?
In the capillary
80
Gaseous exchange at the muscle: Where is there a low PO2?
In the muscle
81
Gaseous exchange at the muscle: Where does oxygen diffuse from and into
From the capillary to the muscle
82
Gaseous exchange at the muscle: Where is there a high PCO2?
In the muscle
83
Gaseous exchange at the muscle: Where is there a low PCO2?
In the capillary
84
Gaseous exchange at the muscle: Where does carbon dioxide diffuse from and into?
From the muscle into the capillary
85
Outline the functions of myoglobin
1. Stores O2
2. Found in the muscle
3. High affinity for oxygen
86
Is more or less oxygen exhaled during exercise? Why?
1. Less
2. Because more is being used by the muscles
87
Is more or less carbon dioxide exhaled during exercise? Why?
1. More
2. Because the muscles are producing more as a waste product
88
Identify 3 features that assist gaseous exchange at the lungs
1. One cell thick walls
2. Large surface area
3. Narrow diameter
89
Give 3 reasons why aerobic training improves the ability to transport oxygen
1. Increase % of alveoli used
2. Increased production of red blood cells
3. Increase myoglobin content in the muscle
90
Is there a high or low PO2 at high altitude?
Low
91
Where are nerve impulses sent to by receptors to control breathing rate?
Respiratory control centre in the medulla
92
Where does the respiratory control centre send nerve impulses to control breathing rate?
The intercostal muscles and diaphragm
93
Describe the role of the sympathetic nervous system
To prepare the performer for exercise
94
Describe the role of the parasympathetic nervous system
To allow the performer to recover after exercie
95
What effect does the sympathetic nervous system have on heart rate
Increases it
96
What effect does the parasympathetic nervous system have on heart rate?
Decreases it
97
Define the term VO2 Max
The maximum amount of oxygen utilised by the body per minute
98
Define the term lactate threshold
The point at which more lactic acid is produced than removed
99
What does OBLA stand for?
Onset Blood Lactate Accumulation
100
Define the term OBLA
The point at which lactic acid builds up in the blood and fatigue sets in
101
Lactate threshold is a _____________ of VO2 Max
Percentage
102
As VO2 Max increases, lactate threshold _________
Increases
103
As VO2 Max increase, OBLA is _____________
Delayed
104
What is the speed and force of contraction a type 1 muscle fibre?
Slow and low
105
What is the speed and force of contraction of a type 2b muscle fibre?
Fast and high
106
Identify 3 characteristics of a type 1 muscle fibre
1. High capillary density
2. High levels of myoglobin
3. High number of mitochondria
4. High levels of triglyceride
5. High levels of oxidative enzymes
107
Identify 3 characteristics of a type 2b muscle fibre
1. High PC stores
2. High glycogen stores
3. Increased number of anaerobic enzymes
4. Large motor neurone
108
How does a high capillary density benefit type 1 muscle fibres?
Increases the number of sites available for diffusion
109
How does high levels of myoglobin benefit type 1 muscle fibres?
Allows the muscles to extract an increased amount of oxygen from the bloodstream
110
How does a high number of mitochondria benefit a type 1 muscle fibre?
Increase the amount of energy provided through aerobic respiration
111
How does high levels of triglyceride benefit a type 1 muscl fibre?
Can be broken down to produce fatty acids for energy production
112
How do high levels of oxidative enzymes benefit a type 1 muscle fibre?
Allow the performer to remove lactic acid from the muscle via oxidation
113
How does high PC stores benefit type 2b muscle fibres?
Allows the performer to use the ATP-PC system for longer
114
How do high glycogen stores benefit type 2b muscle fibres?
Increased energy source for ATP production via the lactate anaerobic system
115
How does an increased amount of anaerobic enzymes benefit a type 2b muscle fibre
Allows for a rapid breakdown of anaerobic energy sources
116
How does a large motor neurone benefit a type 2b muscle fibre
Allows the performer to control more muscle fibres per contraction
117
Identify 3 adaptations to aerobic exercise
1. Cardiac hypertrophy
2. Increased percentage of alveoli used
3. Increased myoglobin content in the muscle
4. Increased mitochondrial density
5. Increased triglyceride stores
118
How does cardiac hypertrophy benefit aerobic performance?
The performer has an increased stroke volume, increasing oxygen delivery
119
Why does an increased % of alveoli usage improve aerobic performance?
There are more sites for diffusion in the lungs
120
Why does increased myoglobin content benefit aerobic performance?
Allows the muscle to extract more O2 from the bloodstream
121
How does an increased mitochondrial density benefit aerobic performance?
Allows the performer to resynthesise more ATP
122
Why do increased triglyceride stores benefit aerobic performance?
Can be broken down to provide an aerobic energy source
123
Why does hypertrophy of type 2b muscle fibres benefit anaerobic exercise?
They become thicker in diameter, which increases force of contraction
124
Why does increased recruitment of motor units benefit anaerobic exercise?
Increases the overall force of contraction
125
Why do increased stores of PC benefit anaerobic performance?
Allow the performer to use the ATP-PC system for longer
126
Identify the 6 energy sources
1. ATP
2. PC
3. Carbohydrates/glycogen
4. Fats
5. Protein
6. Lactic acid
127
Identify the 3 main energy sources used by a 400m runner.
1.ATP
2.PC
3.Lactic acid
128
Identify the main energy sources used by a marathon runner
1. ATP
2. PC
3. Carbohydrates
4. Fats
129
Name 3 energy systems
1.ATP-PC system
2. Lactate anaerobic system
3. Aerobic respiration
130
Which enzyme breaks down ATP?
ATPase
131
What is ATP broken down into?
ADP + P + Energy
132
When ATP is broken down, what is the energy used for?
Muscular contractions
133
Which enzyme detects high levels of ADP?
Creatine kinase
134
How long does the ATP-PC system last for?
8 seconds
135
What intensity is the ATP-PC system used for?
High intensity
136
What energy system is used for a 100m sprint?
ATP-PC
137
What is PC broken down into?
P + C + Energy
138
When PC is broken down, what is the energy used for?
To resynthesise ATP
139
Identify 3 advantages of the ATP-PC system
1. Rapid release of energy
2. Rapid resynthesis of ATP
3. No waste product
140
Identify 3 disadvantages of the ATP-PC system
1. Limited store of PC
2. Only lasts for 8 seconds
3. Full recovery takes 3 minutes
141
How long does the lactate anaerobic system last for?
3 minutes
142
What intensity is the lactate anaerobic system used for?
High intensity
143
What is the energy source for the lactate anaerobic system?
Carbohydrates
144
What is glycogen broken down to form?
Glucose
145
What is glucose broken down into?
Pyruvate
146
In the lactate anaerobic system, what is pyruvate broken down into?
Lactic acid
147
Why is pyruvate broken down into lactic acid in the lactate anaerobic system?
As there is no oxygen present
148
How many ATP are resynthesised as a result of the lactate anaerobic system?
2
149
What is the energy used for in the lactate anaerobic system?
To resynthesise ATP
150
What is a key disadvantage of the lactate anaerobic system?
Lactic acid is produced
151
How long can aerobic respiration last?
Forever
152
What is the first process of aerobic respiration called?
Glycolysis
153
How many ATP are resynthesised during glycolysis?
2
154
In aerobic respiration, what is pyruvate oxidised to form?
Acetyl-coA
155
What does acetyl-coA enter?
The Krebs cycle
156
How much energy is produced in the Krebs Cycle?
Enough to resynthesise 2 ATP
157
Do carbohydrates or fats yield more energy?
Fats
158
Which energy system provides the majority of energy for a marathon?
Aerobic respiration
159
Which energy system provides the majority of energy for a 400m race?
Lactate anaerobic system
160
Which muscle fibres would a marathon runner predominantly use?
Type 1
161
Which muscle fibres would a sprinter predominantly use?
Type 2b
162
Name 3 health related components of fitness
1. Stamina
2. Muscular strength
3. Muscular endurance
4. Body composition
5. Flexibility
163
Define stamina
The ability to delay the onset of fatigue
164
Define muscular strength
Applying force to overcome a resistance
165
Define muscular endurance
The ability to perform repeated muscular contractions without becoming fatigued
166
Define body composition
The proportion of body weight which are fat, muscle, bone and internal organs
167
Define flexibility
The maximum range of movement available at a joint
168
Name 3 skill-related components of fitness
1.Agility
2.Balance
3.Co-ordination
4.Speed
5.Power
6.Reaction time
169
Define agility
The ability to change direction quickly and efficiently
170
Define balance
The ability to keep the body's centre of mass over the base of support
171
Define co-ordination
The ability to link and move two or more body parts together smoothly and efficiently
172
Define speed
Ability to move quickly from one place to another
173
Define power
Rapid application of force
174
How is power calculated?
Speed x strength
175
Define reaction time
From the start of the stimulus to the start of the movement
176
What does SPORV stand for?
Specificity
Progressive Overload
Reversibility
Variance
177
How can a coach make training specific
By using the same muscle groups, muscle fibres and energy systems
178
Define progressive overload
Gradually changing training in order to force a physiological adaptation
179
Define reversibility
If a performer stops training, then their fitness levels will decrease
180
Outline the 4 principles of progressive overload
1. Frequency
2. Intensity
3. Time
4. Type
181
Define continuous training
Completing a continuous skill for at least 20 minutes
182
What does continuous training aim to improve?
Cardiovascular endurance
183
Define interval training
Involves alternating between period of high intensity exercise and short periods of rest
184
What does interval training aim to improve?
Cardiovascular endurance
185
Define fartlek training
Involves alternating between periods of high and low intensities on different terrains for 40 minutes
186
What can weight training be used to develop?
Muscular strength or muscular endurance
187
What is the purpose of plyometrics?
Cause hypertrophy of the type 2b muscle fibres which increases power
188
What does plyometric training begin with?
A rapid eccentric contraction
189
What are the muscle splindles?
A protective mechanism designed to prevent overstretching
190
In plyometrics, where do the muscle spindles send a message to?
The central nervous system
191
What does the central nervous system activate during plyometrics?
A stretch reflex
