Jones- AI Questions?

Question 1

-Using Newtons Analogue of N1, explain the conservation of Angular Momentum?

Answer 1

A body will continue to rotate with constant Angular Momentum until
acted on by an eccentric, off centre force

AM=MI XAV
Once in flight, any change in AV will lead to a change in MI to conserve AM
(shape)= can be manipulated to conserve and change MI AND AV

Question 2

Actions at the hip?

Answer 2

Flexion= Iliopsoas 
Extension= Gluteus maximus 

Adduction=adductor longus, magnus and brevis
Abduction= gluteus mEDIUS and mINIMUS

Medial Rotation= Gluteus Medius and Minimus
Lateral Rotation= Gluteus Maximus

Question 3

What ergogenic aids would be suitable for an aerobic performer?

Answer 3

Blood doping- frozen 4 WEEKS prior to competition, reinjected hours before comp
RhEPO
Food- Carbohydrate manipulation- depletion and repletion
Cooling Aids to “flush” away lactic acid

Question 4

What are the six methods used for treatment of injury?

Answer 4

Stretching 
Physiotherapy 
Massage- scar tissue, realignment, inflammation, ROM, flush
Contrast therapy 
NSAID's-paracetamol and ibuprofen
Surgery- open and keyhole surgery

Question 5

What are “shin splints”?

Answer 5

Damage to your tibialus anterior and posterior

Question 6

What is tendinosis and what are the two main areas of tendinosis?

Answer 6

Damage to the collagen of a tendon
Can lead to tendonitis in the wrist and lower leg

Achilles tendinosis and Tennis Elbow

Question 7

Intrinsic and Extrinsic factors affecting injury?

Answer 7

INTRINISIC= posture alignment, previous injury, physiological makeup, orthopaedic/ skeletal features

EXTRNNSIC= volume and overload of TRAINING
Equipment
Technique that is taught
Environmental conditions

Question 8

Conservation of Angular Momentum Main points?

Answer 8

Once angular momentum has been created it’s a product of MI and AV
As MI increases AV decreases and vice versa
This means AM once generated is not changed, and remains constant
This means they can rotate for a long period of time and it cannot be changed
(SHAPE) manipulate body position

Question 9

Heart Rate, Stroke Volume and Cardiac Output

UNTRAINED?

Answer 9

HR- REST: 60-75 bpm MAX- 220-age

SV: REST: 70ml/beat MAX- 120ml/beat

Q: REST: 5l/min MAX- 30-40l/min

Question 10

Heart Rate, Stroke Volume and Cardiac Output? TRAINED?

Answer 10

HR: REST: 50bpm MAX- 220-age

SV: REST- 100ml/beat MAX- 160ml/beat

Q: REST- 5l/min MAX- 30-40L/min

Question 11

Tidal Volume, Breathing Frequency and Minute Ventilation at rest and max?

Answer 11

TV: REST- 0.5l/min MAX: 3-5l/min

f: REST- 12-14 breaths/pm MAX: 40+ breaths/pm

VE: REST- 6-8l/min VE: MAX- 200+l/min

Question 12

Cardiac Control/ Nervous Stimulation?

Atrial and Ventricular Diastole

Answer 12

During atrial and ventricular diastole there is no electrical impulse
Relaxed heart chambers filled with blood
From the vena cava and pulmanory vein
As the cupid valves open and semi-lunar valves close

Question 13

Cardiac Control- Atrial and Ventricular Systole

Answer 13

ATRIAL
Impulse sent to the SA node
Creates a wave-like contraction, over the atrial-myocardium
Past the cuspid valves into the ventricles

VENTRICLE
Impulse reaches AV node
Cuspid valves close during ventricle systole
Impulse travels down Bundle of His to Purkinje fibres
Across Ventricular myocardium
Blood forced out of ventricles into the aorta and pulmanory artery

Said to by MYOGENIC= involuntary nervous control

Question 14

Define Stroke Volume?

Answer 14

The volume of blood ejected from the LEFT ventricle per beat

Question 15

Define venous return?

Answer 15

The volume of blood that returns to the right atrium

Question 16

Describe what the oxygen disassociation curve shows and explain why it can be useful for understanding the effect of exercise on o2/ Hg disassociation?

Answer 16

A graph which shows the -PATRIAL PRESSURE OF 02
and the -SATURATION OF Hg

Temp 
pp of c02 
pp of 02 decreases 
Increased acidity
Bohr shift-  to the RIGHT

Question 17

Describe the composition of a sedentary individuals diet?

Answer 17

55% carbs
30% fats
15% proteins

(ELITE= higher protein content- 55%+ )

Question 18

Critically evaluate the use of Pharmacological Aids?

Answer 18

ANABOLIC STERIODS
-increased protein synthesis, increased muscle mass, increased force of contraction BUT liver damage, hormonal disturbances, acne, decreased fertility

HGH
-increased protein synthesis, increased muscle mass, increased fat metabolism BUT leads to multi-organ failure, abnormal bone development= decreased stability

Rh EPO
-increased red blood cells, increased 02 transport, increased intensity and duration BUT hypervisocity, heart failure

Question 19

Plan a training plan to increase EXPLOSIVE strength?

Answer 19

Singular, high speed contraction- the force the nms can apply to a resistance

70-85% HRM
1:3
4-6 reps
3 sets

Question 20

Describe the effects on insuffientt 02 supply on the breakdown of glucose for ATP resynthesises?

Answer 20

ANAEROBIC GLYCOSIS
Glycogen converted to pyruvic acid via PFK
Lack of oxygen leads to LDH causing Lactic Acid production
Inhibits enzyme activity
5% of potential energy released
CAUSES FATIGUE

Question 21

Explain the benefits of NSAID’s?

Answer 21

• decrease inflammatory response to injury
• inhibit natural chemical release of pain
• allows PAIN RELEIF `

Question 22

Using Newtons laws of motion explain how a basketball player achieves maximum height within a layup shot?

Answer 22

n1 (inertia) = will remain on the floor untill a force is generated
The force applied needs to be greater than the players inertia

n2( acceleration)= the rate of change of momentum upwards vertically is proportional to the downwards force applied to the court

The player will act in the SAME DIERCTION of the force which is applied

n3(reaction)= will be an equal and opposite reaction force to the players action force, allowing them to move upwards vertically

Question 23

Using Newtons laws of motion explain how a basketball player achieves maximum height within a layup shot?

Answer 23

n1 (inertia) = will remain on the floor untill a force is generated
The force applied needs to be greater than the players inertia

n2( acceleration)= the rate of change of momentum upwards vertically is proportional to the downwards force applied to the court

The player will act in the SAME DIERCTION of the force which is applied

n3(reaction)= will be an equal and opposite reaction force to the players action force, allowing them to move upwards vertically

Question 24

Critically evaluate the ATP-PC system?

Answer 24

+ve- no fatiguing bi-products, production/ resynthesise of ATP is fast, no delay for O2

-ve only 1ATP resynthesised so a low energy yield, only 10 seconds of energy production

Question 25

Critically evaluate the Glycolytic System?

Answer 25

+ve- fast resynthesis, larger ATP yield than the ATP-PC system, large stores of glycogen available in the liver and muscles -ve- LA production inhibits enzyme activity and stimulates pain receptors, only up to 3 minutes of energy production

Question 26

Critically evaluate the Aerobic energy system?

Answer 26

+ve- large ATP yeild of 38 ATP, readily available glycogen for aerobic glycosis and FFA's in beta-oxidation, more than 3 mins energy production -ve- SLOW, MORE COMPLEX

Question 27

HR, SV and Q volumes?

Answer 27

Untrained? 70bpm -220-Age, 70ml/beat- 100m'/beat, 5l/min- 20-30l/min Trained? 50bpm-220-Age, 100ml/beat- 120ml/beat, 5l/min- 30-40l/min

Question 28

TV, f, and VE values?

Answer 28

Untrained? 0.5l/breath- 3l/breath, 11-40 breaths, 5l/min- 120l/min Trained? 0.5l/breath- 5.5l/breath, 12-50 breaths, 5l/min- 400+l/min

Question 29

HR is regulated by neural, hormonal and intrinsic factors. How does the nervous system react and respond to changes in HR during an exercise period?

Answer 29

The CCC responds to NEURAL information This is supplied by chemoreceptors, baroreceptors and proprioceptors Increase sympathetic nervous system involvement Through Accelerator Nerve Increased firing of the SA node Increased HR

Question 30

Describe how venous return is aided during physical activity when a person is exercising in an upright position?

Answer 30

Aided by increased actions of SKELETAL, RESPIRATORY and CARDIAC pumps Pocket Valves prevent the Backflow of blood- increased blood flow back to the heart

Question 31

What effect does enhanced venous return have on cardiac output?

Answer 31

SV is dependant on VR An increase in VR will increase myocardial stretch Meaning the tissue contracts more forcefully To increase SV= Frank Starling Mechanism Q= HR x SV = increase in cardiac output

Question 32

Define Residual Volume? | Define Vital Capacity?

Answer 32

RV- the volume of air left within the lungs after max expiration VC- the largest amount of air that can be expired after the largest inspiration

Question 33

Explain what is meant by partial pressure of oxygen?

Answer 33

The pressure/ compaction that oxygen exerts within a mixture of gases

Question 34

Identify the long term adaptations of the cardiovascular system after a training programme? Vascular system adaptations?

Answer 34

Cardiac hypertrophy Myocardial hypertrophy= increased elastic recoil of the myocardium Increased stretch of ventricular walls (SV) Increased RBC's Increased hypertrophy Increased CAPPILARISATION and increased diffusion in capillary beds Increased ELASTICITY OF SMOOTH MUSCLE (in the arteries)

Question 35

Describe four changes that would take place in the muscle cell due to a period of aerobic training?

Answer 35

- increased glycogen stores - increased mitochondria - increased MYOLGLOBIN - increased slow twitch, slow oxidative/ TYPE 1 fibres

Question 36

Evaluate Glycogen Loading?

Answer 36

Increase glycogen stores by up to 50% Delay fatigue Increase endurance capacity Hypoglycaemia in the Depletion Stage Lethargy Increased injury risk Gastrointestinal Problems

Question 37

Evaluate Hydration?

Answer 37

Replace lost electrolytes Regulate body temp and reduce CV drift Keep joints lubricated Hypertonic= glucose and energy Glycogen can dehydrate further

Question 38

Evaluate Creatine Supplementation?

Answer 38

Increase PC stores Increase ATP-PC system fuel Increase in intensity and duration Muscle cramps Weight Gain Water retention

Question 39

Evaluate the use of Caffeine?

Answer 39

Increase nervous stimulation Increase focus and concentration Increased mobilisation of fat Can have a diuretic effect= dehydration Shaking/ nausea

Question 40

Evaluate the use of Bicarbonate and Nitrates?

Answer 40

BICARBONATE +alkaline= buffers LA +increase LA tolerance +Delay OBLA, +Increase intensity and duration -Gastrointestinal problems -Unpleasant taste= nausea Nitrates +dilates blood vessels + decrease blood pressure +increase intensity -Headaches, dizziness, possible carcinogenic risk

Question 41

Describe the main concepts of plyometric training and evaluate it's use?

Answer 41

Eccentric to concentric contractions 100% effort Uses stretch reflex inhibition to recruit more motor units +sport specific, allows max development - can cause acute injuries related to knee and hip stability, can bring on overuse/ chronic injuries eg: achilleas tendinosis

Question 42

What causes DOMS and how can they be reduced?

Answer 42

MICRO TEARS Eccentric actions Cause Inflammatory response COOL DOWN COOLING AIDS

Question 43

Give two positives of using static stretching?

Answer 43

Simple, Active and Passive access to range of movement Uses the "inverse stretch reflex"

Question 44

An elite swimmer performs a flat-out 100m freestyle swim in 50 seconds. Describe how ATP is regenerated during the swim?

Answer 44

50 seconds= GLYCOLITIC SYSTEM Glycogen broken down within the sarcoplasm by PFK Pyruvic Acid Absence of 02= LDH= lactate production Impartial glycolysis

Question 45

How could information on oxygen debt recovery be of use to an athlete and coach in training?

Answer 45

Work: relief ratios to inhibit LA build up Accumulation of LA leads to inhibited enzyme production COOL DOWN/ active recovery EPOC knowledge- fast alactacid and slow lactacid 30 secs= half PC

Question 46

Define "Plane"?

Answer 46

An imaginary flat surface that divides the body

Question 47

Strength adaptations after a training programme?

Answer 47

``` Increased glycogen Increased ATP-PC Hypertrophy Hyperplasia Increased buffering capacity Increased OBLA delay Increased ENZYME activity ```

Question 48

Explain the use of the Queens College Step Test in testing aerobic capacity? Define VO2 max? State factors affecting aerobic capacity?

Answer 48

41cm, 3 mins, take HR for 5 seconds after 15 seconds The largest amount of 02 that can be taken in per minute during maximal, high intensity work Age, Gender, Training, Physiological Makeup (respiratory-cardio-capillarisation)

Question 49

Explain why knowledge of Excess Post Oxygen Consumption is beneficial to an 800m runner planning training?

Answer 49

EPOC= oxy-myoglobin link, PC stores, lactic acid Warm up= REDUCES oxygen deficit Cool down= levels remain elevated Work: Relief -1:2 PC= 30 seconds= 50% of stores

Question 50

Evaluate the use of Cooling aids/ Contrast therapy?

Answer 50

3-5 days after injury when swelling has decreased Cold: Warm ratio = 1:3 minutes Risks with heat= Apply heat too early/too long Can cause increased swelling/oedema Risks associated with ice= Ice burns/tissue damage Nerve damage (if in contact too long) Uncomfortable

Question 51

Describe the SHORT TERM effects of performing at high altitude on the cardiovascular and respiratory systems?

Answer 51

CV- decreased SV Decreased blood plasma volume Decreased MAXIMAL cardiac output Respiratory- TV INCREASES Breathing frequency INCREASED Decreased diffusion/ diffusion gradient

Question 52

Positives and Negatives of Hydration and Caffeine?

Answer 52

Hydration- Reduces dehydration, prevents overheating and CV drift Can cause a LOSS of electrolytes and NAUSEA Caffeine- increased fat breakdown, increased nervous stimulation Acts as a DIURETIC, nausea/ sickness

Question 53

What is LDL and HDL cholesterol?

Answer 53

``` LDL= BAD HDL= good ```

Question 54

What acronym is used for injury assessment and what acronym is used for injury TREATMENT?

Answer 54

Assessment- Stop. Ask, Look, Touch, Active movement, Passive movement, Strength testing Treatment- Protect , Rest, Ice, Elevate

Question 55

Define balanced and unbalanced forces?

Answer 55

Balanced forces- when opposing forces are equal and in an OPPOSITE direction Net force= 0 Constant velocity Unbalanced forces= when opposing forces are unequal Net force= positive/ negative Acceleration/ Deceleration

Question 56

Discuss the importance of acclimatisation and the timing of arrival for an aerobic event over 2,400 m?

Answer 56

``` Release of EPO Allow stabilised breathing frequency/ ventilation Decrease SV as HR remains elevated Decrease changes of altitude sickness 2,400m= 1-2 WEEKS ```

Question 57

Design a single training plan to develop explosive strength of a performer of your choice?

Answer 57

EXPLOSIVE= high intensity 75-80% 1RM 6-10 reps 4-6 sets 1:3

Question 58

Differences between fast alactacid and slow lactacid? Define oxygen deficit?

Answer 58

FAST- 1-4L of 02, 3 minutes SLOW- 5-8L of 02, 3 minutes- 1 hour "DNA: ‘Lacticacid’ component for point 1. Need "DEBT" component DEFECIT= the volume of oxygen that WOULD BE needed to complete an activity "entirely AEROBICALLY"

Question 59

Explain the use of a HIIT training session to improve aerobic capacity?

Answer 59

1. Periods of high intensity work and recovery/ rest periods/ intervals 2. (duration) 20-60 minutes for full session 3. (type) cross-training/ cycling/ running/ boxing/ jumping/ swimming/ star jumps/ burpees etc./ resistance work 4. Work intensity 80-95% of max HR/ 70-90% VO2max 5. Work duration 5 seconds to 8 minutes 6. 4-10 sets/ 10+ reps 7. Recovery intensity lower or 40-50% of max HR 8. Work:relief ratio/ recovery duration = 1:0.5/ 2:1/ 1:1/ work times twice as long or equal to recovery time

Question 60

Explain the use of limb kinematics in sport?

Answer 60

Technology- 3D analysis/ slow motion cameras Use- gait analysis, joint angles Injuries- decreases chance of overuse/ strain injuries

Question 61

Compare acute and chronic injuries? Factors affecting flexibility?

Answer 61

Acute- Develop SUDDENLY, due to an impact Chronic- Develop SLOWLY, due to an overuse Gender- oestrogen Training- PNF Joint Type- Ball and Socket Temperature= Warm up

Question 62

The two "H's" as adaptations from a period of strength training?

Answer 62

Hyperplasia- increase in number of muscle fibres myofibrils/crossbridges Hypertrophy

Question 63

How can a performer increase acceleration?

Answer 63

Increased force applied Increased friction- use of spikes on a sprinter DECREASED air resistance- become more streamlined DECREASED mass- a high jumper looses weight before competing

Question 64

Define Angular Velocity and give the equation ?

Answer 64

The rate of change in angular displacement displacement/time taken rads/sec

Question 65

Explain the start of a spin around an axis of rotation of angular momentum?

Answer 65

At the point of take off the diver distributes their mass away from the AOR, so MI is high, AV is low and the GEATEST potential ANGULAR MOMENTUM is established draw OUT THE graph that demonstrates the relationship between MI AV and AM?

Question 66

Why may a performer wish to decrease stability?

Answer 66

Increase SPEED/ velocity when performing Increase ROTATION/ allow rotation to occur Change direction FAST eg: a netball player pivots and changes direction fast Decrease MOVEMENT TIME eg: a sprint start

Question 67

What are the component parts of a first class lever at one point within the body?

Answer 67

``` Fulcrum= joint between head and first vertebrae Load= front part of head, cranium Effort= muscles attached to the cranium- trapezius ``` 1st "joint between cranium and first vertebra" 2nd "METARSALS JOINT"

Question 68

At the start of exercise the diaphragm and external intercostals contract with more force to increase tidal volume. Explain how this change takes place?

Answer 68

RCC Medulla Oblongata Baroreceptors detect increase in blood pressure Chemoreceptors detect decrease in pH RCC sympathetically increases breathing- respiratory muscles contract MORE The ICC is part of the RCC- increases breathing

Question 69

What is bradycardia?

Answer 69

A lower resting HR

Question 70

Identify the Strengths and Limitations of fitness testing?

Answer 70

- Identify strengths and weaknesses - Compare to normative data - Starting level of fitness - MOTIVATE and PROVIDE goals Not in a competitive situation Doesn't replicate actual movements Not MAXIMAL

Question 71

Aerobic Capacity Adaptations- Respiratory System, Cardiovascular System, Musco-skeletal and metabolic system?

Answer 71

Respiratory System- stronger muscles= Increased TV, f, VE Increased surface area of alveoli Increased gaseous exchange Cardiovascular Increased HR and SV due to cardiac hypertrophy Increased Hg AND RBC Increased blood plasma decreases viscosity Bradycardia ``` Musco-skeletal SO hypertrophy/ increase Increased mitochondria size Increased myoglobin Increased strength of tendons ``` Metabolic Increased activity of aerobic enzymes Decreased fat mass= increased fat metabolism

Question 72

Anaerobic strength adaptations- Neural, Muscular and Connective tissue, Metabolic?

Answer 72

Neural- increased motor unit recruitment- FG and FOG, DECREASED inhibition of the stretch reflex to allow GREATER contraction Muscular and Connective Tissue- increased strength of tendons and ligaments HYPERTROPHY - FG HYPERPLASIA Metabolic Increased activity of anaerobic enzymes- ATPase Increased STORES of ATP, Glycogen and PC Increased buffering capacity/ neutralising effect

Question 73

WHY does HR decrease after a period of exercise?

Answer 73

Decreased VR to the right atrium of the heart Reduced action of skeletal muscle pump (decreased Demand)

Question 74

Describe a TRAINING session to work on aerobic capacity with continuous training?

Answer 74

WARM UP - pulse raisers and dynamic stretches 20+ mins 60-75% of HR max (Type) Jogging / swimming / cycling / rowing / aerobics COOL DOWN- static stretches

Question 75

Explain the use of a hand grip dynameter?

Answer 75

1. Adjust the grip to suit hand size 2. Hold dynamometer with straight arm (above head) 3. Squeeze the grip maximally / with maximum force (bringing the arm down slowly)