Paper 1 - Preparation & Training (Up To ergogenic aids)

Question 1

What is the opposite to muscle hypertrophy

Answer 1

Muscle atrophy

Question 2

What are the 10 principles of training (& way to remember)

Answer 2

MRS VOPP T WC
moderation, reversibility, specificity
variance, overload, progression, periodisation
testing
warm up, cool down

Question 3

Principles of training : moderation definition and example of how to apply the principle

Answer 3

Too much overload/progression leads to overtraining/burnout and injury. Too little overload/progression means no physical adaptations will be achieved.

Ensuring rest days are included. Mixing light and heavy workouts in order to avoid injury through overtraining.

Question 4

Principles of training : reversibility definition and example of how to apply the principle

Answer 4

Adaptations to training are reversed if training is reduced/stops.

During periods of injury, holidays or illness, if you stop training your adaptations will reverse. A poorly planned programme may result in loss of fitness.

Question 5

Principles of training : specificity definition and example of how to apply the principle

Answer 5

Training must reflect the physiological demands of the activity. Specific training achieves specific adaptations. Specific energy systems, muscles & movements can be selected.

Long distance cyclists will undertake predominantly aerobic/endurance training on a bike and concentrate on their lower body leg muscles.

Question 6

Principles of training : variance definition and example of how to apply the principle

Answer 6

Vary training methods to maintain interest and motivation and avoid overuse injuries.

Movement patterns specific to swimming don’t always have to be done in the water - they can be repeated within resistance training using free weights, multi-gym, body weights, circuit training exercises and using rope/pulley resistance machines. Aerobic capacity can also be developed via running or cycling.

Question 7

Principles of training : overload definition and example of how to apply the principle

Answer 7

The body must work harder than normal capacities to adapt to the training. Overload is achieved by adjusting the frequency, intensity, time and type of training (FITT).

To achieve overload apply FITT:
Frequency : add an additional workout to the programme
Intensity : lift a slightly higher % of 1RM
Time : add additional time to a run
Type : change from multigym to free weights

Question 8

Principles of training : progression definition and example of how to apply the principle

Answer 8

Progressively increase overload to keep increasing the body’s fitness capacity.

Gradually increase FITT

Question 9

Principles of training : periodisation definition and example of how to apply the principle

Answer 9

The division of training into smaller units with a specific long-term goal/objective. Periodisation attempts to optimise a physiological peak, prevent overtraining and maintain motivation. It is split into macro-, meso- and micro-cycles.

Use specific training cycles to meet targets (micro and meso-cycles). These targets all contribute to the macro-cycle goal.

Question 10

Principles of training : testing definition and example of how to apply the principle

Answer 10

Completion of an appropriate test prior to designing a training programme so it can be set at an appropriate level.

An aerobic runner may use the multi-stage fitness test, pre-, mid- and post-training to measure adaptations.

Question 11

Principles of training : warm up definition and example of how to apply the principle

Answer 11

Prepares the body physically and mentally for the exercise to follow : pulse training, mobility, stretching.

A warm up should proceed physical activity (any game or training session) and include pulse raising, mobility and stretching. This will reduce the chance of injury, reduce the need for recovery and maximise the training session.

Question 12

Principles of training : cool down definition and example of how to apply the principle

Answer 12

Pulse-lowering activities to gradually reduce heart rate and stretching exercise to promote recovery.

A cool down should be performed after any physical activity (any game or training session) and include pulse lowering and stretching. Recovery will be maximised, reducing DOMs, allowing for more regular training.

Question 13

Periodisation Cycles (identify each part)

Answer 13

Periodisation = a principle of training where training must be systematically structured to reflect long, medium and short-term goals in order that peak performance is reached at the correct time. There are 3 terms used to divide training into sized blocks of time.
1. Macrocycle
2. Mesocycle
3. Microcycle

Question 14

Define the 3 terms that divide up the periodisation cycle (+ examples)

Answer 14

Macrocycle = a long term training plan (typically 1 year or over) to reach a long term goal (e.g. sprinter preparing for PB or major event)

Mesocycle = a mid term training plan (4-12 weeks) to reach a mid term goal. There are several meso cycles in a Macrocycle, each with their own medium term goals. When each mesocycle has been completed the athlete should have achieved the long term goal of the Macrocycle. (e.g. sprinter focusing in explosive strength)

Microcycle = a short term training plan (1-3 weeks) to reach a short term goal. There are several micro cycles in a mesocycle each with their own short-term goals. When each micro cycle has been completed, the athlete should have achieved the medium term goal of that mesocycle. (e.g. sprinter working in their sprint start or mastering a specific weight lift to aid training)

A coach will use these periodisation cycles to plan the entire training program. The coach and athletes can monitor the progress towards achieving the long-term goal. Seeing progress, builds an athletes confidence, motivation and commitment.

Question 15

Periodisation of training : identify the phases of training

Answer 15

The goals and design of each mesocycle are based on which of the three main phases of training the athlete is in

1. Preparatory phase
2. Competitive phase
   3 Transition phase

Question 16

Explain the 3 phases of training

Answer 16

Preparatory phase:
Off season = general fitness training to create a base for …
Pre season = more specific fitness work, and progression used to increase training intensity

Competitive phase:
Maintenance of fitness = principle of moderation applied to avoid injury
Focus on tactics and strategy
Tapering used to optimise performance

Transition phase:
Recovery from the competitive season
Light training to avoid excessive reversibility
Treatment of any injury

Question 17

Explain tapering to optimise performance

Answer 17

Tapering is a gradual reduction of training volume in the time immediately before the major competition. This competition may be the long-term goal of the macrocycle.
Tapering involves reducing training volume whilst maintaining intensity. This involves reducing session frequency and duration and increasing rest periods.
Performance is optimised

Positives : fuel stores, such as muscle and liver, glycogen, or maximised muscles, are fully repaired and recovered.
Negative : lethargy, concerns about weight gain, miss the endorphins from training

Question 18

What are the 3 components of fitness?

Answer 18

Strength
Aerobic Capacity
Flexibility

Question 19

Components of fitness : Define strength (also static & dynamic strength)

Answer 19

Strength - Strength is the ability to apply a force. There are several types of strength, and these are important in different activities in sport.

Static Strength - The ability to apply force against a resistance without any movement occurring (an isometric contraction). The muscle length remains constant.
E.g. Handstand hold in gymnastics, plank
Dynamic Strength - The ability to apply force to overcome a resistance where movement occurs (an isotonic contraction). The muscle length changes.
E.g. Pull up on bars in gymnastics, bicep curl

Question 20

Components of fitness : define strength endurance, maximum strength and explosive/elastic strength

Answer 20

Strength Endurance - The ability to sustain repeated muscular contractions (or a single isometric contraction) over a period of time.
E.g. 2000m rowing, long distance swimming, gymnastics bar routine
Maximum Strength - The ability to produce a maximum amount of force in a single muscular contraction.
E.g. rugby scrum
Explosive/elastic Strength - The ability to produce a maximal amounts of force in one or a series of rapid muscular contractions.
E.g. triple jump, Olympic weightlifting, javelin

Question 21

Components of fitness : 4 factors affecting strength

Answer 21

Cross Sectional Area - The greater the cross-sectional area of muscle (size of muscle), the greater the strength. Maximum of 16-30 newtons of force per square centimetre of muscles.
Fibre Type - The greater % of fast glycolytic and fast oxidative glycolytic (Type 2b & 2a) fibres, the greater the strength over a short period. Larger motor units with rapid, high force contractions.
Gender - Males have a higher muscle mass and cross sectional area on average due to high testosterone levels. When this is expressed per unit of cross sectional area the difference between genders largely disappears.
Age - Peak of strength in females between 16-25 and males are 18-30 years. This decreases after due to a decrease in efficiency of the neuromuscular system, loss of muscle elasticity and loss of testosterone.

Question 22

Components of fitness : define aerobic capacity & what body systems is it dependent on

Answer 22

Aerobic Capacity - The ability to take in, transport and use oxygen to sustain prolonged periods of aerobic/sub maximal work.
Dependent on body systems - Respiratory, cardiovascular (heart & vessels), muscular (ability to use O2)

Question 23

Components of fitness : define VO2 max & say average values

Answer 23

VO2 Max (same as aerobic capacity) - The highest rate of oxygen consumption attainable during maximal aerobic exercise. Is the measure of the most amount of oxygen you can take in, transport and use. An ability to work at a high % of VO2 max (below anaerobic threshold) is a key indicator of aerobic endurance.
High aerobic capacity = High VO2 max
Average VO2 Max (male = 45-54 ml/kg/min) (female = 36-44 ml/kg/min)
The higher the value = the better the aerobic work

Question 24

Components of fitness : 6 factors affecting VO2 max

Answer 24

Individual physiological make up
Respiratory System - Ability to consume (take in) and diffuse oxygen (lung volume, strength of respiratory muscles, number of alveoli & capillaries)
Cardiac System - Ability to transport oxygen (heart hypertrophy - stroke volume)
Vascular System - Ability to transport oxygen (flexibility of vessels to perform vascular shunt, venous return mechanisms, blood volume, red blood cell count)
Muscle Cells - To use oxygen (amount of myoglobin & capillaries, stores of fuel glycogen and fat to produce energy)

Training
A specific programme (specificity) of aerobic training will increase VO2 max/aerobic capacity due to the adaptations that take place.

Age
As we get older our VO2 max declines as our body systems become less efficient. Approx 1% decline per year (10% per decade).

CV System (decline)
Max heart rate decreases (6-10 BPM per decade)
Cardiac output/stroke volume/blood transportation to muscle tissue decreases mainly due to weakening of contraction of left ventricle and elasticity of cardiac and vascular tissue (heart and arteries/arterioles)

Respiratory System (decline)
Decrease in maximum ventilation - both vital capacity and minute ventilation is reduced. This is due to the decrease in elasticity of the lung tissue and respiratory muscle. There is also a decrease in contractile strength of the respiratory muscles.
Part of the decline is due to falling activity levels. Maintaining activity will slow physical degradation

Gender
VO2 max values are generally 20-25% less for women. This is mainly due to:
Smaller body size - smaller lung size (O2 intake/external respiration)
Smaller left ventricle - lower stroke volume and cardiac output at max work rates.
Lower blood volume - less haemoglobin (less O2 carrying capacity).
Women are also disadvantaged by carrying a greater % of body fat - lowering their VO2 max per Kg of body mass.

Question 25

What are the 5 strength tests & what types of strength do they test for

Answer 25

Strength endurance: Abdominal curl test Press up test Maximum strength: 1 repetition maximum Grip strength dynamometer Explosive/elastic strength: Vertical jump test

Question 26

Strength tests : abdominal curl test (describe & +/-)

Answer 26

Abdominal Curl Test : NCF test which involves performing sit ups in time with a bleep. The test is progressive, and the performer continues until failure. The score is based on the time/cumulative sit ups completed. + Valid and reliable test Simple and cheap to carry out Can test large groups at same time Targets abdominal strength - Injury risk due to strain on lower back (good technique essential) Maximal test limited by motivation Not sports specific (e.g. swimmers or cyclists may be at a disadvantage).

Question 27

Strength tests : press up test (describe & +/-)

Answer 27

Press Up Test : The performer completes as many press ups as possible, hands shoulder width apart, maintaining good form. The test score is the total number completed. + No equipment required. Simple to set up and conduct. Can be conducted almost anywhere. - Assistant required to administer the test. Different techniques and classifications of correct technique (most likely is elbow needs to go to 90°).

Question 28

Strength tests : 1 repetition maximum (describe & +/-)

Answer 28

1 Repetition Maximum : The performer selects a piece of gym equipment or free weights exercise to test the strength of a specific muscle group. The score is the highest weight that the performer can lift once. + Most muscle groups can be tested Easy procedure on accessible equipment - Cannot isolate specific muscles (use in things like squats which use a lot of different muscles) Trial and error whilst finding weight leads to fatigue Injury risk when lifting maximum

Question 29

Strength tests : grip strength dynamometer (describe & +/-)

Answer 29

Grip Strength Dynamometer : The performer takes 3 turns with each hand and records the best score shown on the dial. It should be dialled back to zero after each attempt. + Simple procedure Reliable and cheap equipment - Only forearm strength tested Not sport specific movement

Question 30

Strength tests : vertical jump test (describe & +/-)

Answer 30

Vertical Jump Test : The performer marks their maximal standing reach height with one arm, then performs a standing vertical jump to mark their highest jump reach. The score is the difference between the two marks. + Using a formula the gains can be converted into a power output estimate. Easy test with minimal equipment Can be self administered - The subject must time the jump so that the wall is marked at the peak of the jump. Only estimates explosive strength in legs Technique may effect the result

Question 31

Ways to train strength

Answer 31

Training to improve strength involves applying a form of resistance to make the muscle group work harder. Strength endurance training tends to involve lower resistance with a greater number of repetitions. Maximum and explosive strength involves higher resistance and fewer repetitions. Guidelines are shown in the table on docs (components of fitness). There are reps, sets, work:relief ratio, time between sets/rest, resistance

Question 32

4 types of training for strength

Answer 32

Multi-Gym : A piece of equipment with a range of stations and adjustable weight stacks. Movement of the weight is controlled - increasing safety. Weights : Free weights using dumbbells or barbells can be used to work specific muscle groups. Other muscles (including the core stability muscles) also work as fixators to stabilise the movement increasing their isometric strength. Plyometrics : Training involving bounding, jumping, press ups with claps etc. This takes advantage of the stretch reflex - a contraction of a muscle in response to it being stretched, which is a protective mechanism. An eccentric contraction (controlled, downwards action) occurs first which causes a more forceful concentric contraction to follow. This increases explosive strength. Circuit/Interval Training : Periods of work on a series of exercise stations, followed by relief intervals where the muscle group recovers. This recovery may occur whilst another area of the body is being worked at the next station. Circuit/interval training can include free weights as well as body weight exercises and usually targets strength endurance. An advantage is that it can be used with large groups. Designed by manipulating the intensity & duration of the work period, relief interval (between sets or between stations), number of intervals (how many times circuit is repeated). These factors are all flexible and so sessions can be easily tailored to for the strength goals of the performer. Plyometrics in detail later on

Question 33

+/- of types of training for strength

Answer 33

Multi-gym + Safe resistance method Simple weight adjustment Good for general strength development - Does not use stabilising (fixator) muscles Not specific to sporting movement patterns Free weights + Specific movement Can improve balance and coordination Uses stabilising muscles Adjustable to meet performance demands (sets/reps/weight/ROM) - Safety - poor technique = injury Not recommended for less experienced Circuit/interval + Flexibility to be specific to activity, muscle groups, energy systems Rest (relief between) can be used to improve quality or add intensity - Intended strength adaptations will not take place if the following are incorrect - Intensity, work:relief ratio correct Plyometrics + Good for power - explosive and dynamic Sport specific movements High force recruits high number of muscle fibres - Increased risk of injury Eccentric muscle contractions cause muscle damage (DOMS) Pre-strength work essential before undertaking Not for novices Moderation essential to avoid injury

Question 34

What are the 3 categories of long term physiological adaptation of strength

Answer 34

Muscle and connective tissues Neural Metabolic All these changes lead to an increase in the force and speed of muscle contraction. Performance intensity is increased and fatigue is delayed.

Question 35

Muscle and connective tissues adaptations due to strength training

Answer 35

Increased: Muscle hypertrophy (size of muscle) Muscle hyperplasia (number of fibres) Size of myofibrils (contractile unit of the fibre) Strength of ligaments and tendons 25-100% strength improvement in 6 months

Question 36

Neural adaptations due to strength training

Answer 36

Increased: Recruitment of motor units containing fast glycolytic and fast oxidative glycolytic fibres Force of contraction of the agonist muscle, due to the strength reflex being delayed and so a reduction in antagonist muscle inhibition.

Question 37

Metabolic adaptations due to strength training

Answer 37

Increased: Anaerobic fuel stores : ATP, phosphocreatine and glycogen Anaerobic enzyme activity : ATPase, creatine kinase, PFK Tolerance and removal of lactic acid PC stores

Question 38

Assessing aerobic capacity

Answer 38

Working at a high percentage of VO2 max is a better indicator than VO2 max itself. The anaerobic threshold is indicated by the percentage of VO2 max. Anaerobic threshold - Sedentary individuals - 50-60% of VO2 max Elite endurance athletes - 85% of VO2 max

Question 39

Aerobic capacity tests (what are the 2 types and tests & what are the 4 tests called)

Answer 39

Indirect or predictive tests - these estimate or predict a VO2 max based on the results of the test. Direct test - these are accurate tests which directly measure the oxygen consumption and usage. Queen college step test Multi stage fitness test 12 minute cooper’s run Direct gas analysis

Question 40

Aerobic capacity tests : Queen college step test (describe & +/-)

Answer 40

Queen College Step Test : A continuous three minute step test which uses heart rate recovery to predict VO2 max. Step up and down on a box (41.3cm). Step to a metronome (beat) – men 24 / Women 22 steps per min. Heart rate is recorded 5s after completion for 15 secs (then multiplied by 4 to get BPM). + Sub maximal test, safe for elderly/health conditions Standardised tables available to analyse results Minimal equipment needed and cheap - Only a predictive test not a measurement Not specific to any sport May disadvantage shorter athletes

Question 41

Aerobic capacity tests : Multi stage fitness test (describe & +/-)

Answer 41

Multi-Stage Fitness Test : It is an indirect (predicted) test and is a progressive maximal test. It involves a 20m shuttle run and the 20m run is timed by a beep, which progressively becomes shorter after each level (10-12 shuttle runs). The test ends when the athletes fails to keep up with 2 successive beeps or drops out. A level and shuttle number is recorders (e.g. 12.4). The score is then compared with standarised tables to estimate VO2 max for males and females. + Suitable for large groups Minimal equipment needed and cheap Standardised tables available to analysis results - Exhaustive test - not suitable for elderly/health conditions Only a predictive test not a measurement Less suitable for non runners

Question 42

Aerobic capacity tests : 12 minute cooper’s run (describe & +/-)

Answer 42

12 minute Cooper’s Run : Continuous maximum intensity test measuring the maximum distance achieved around a 400m running track in 12 minutes to predict VO2 max. + Suitable for large groups Minimal equipment needed and cheap Standardised tables available to analyse results - Exhaustive test - not suitable for elderly/health conditions Only a predictive test not a measurement Less suitable for non runners

Question 43

Aerobic capacity tests : Direct gas analysis (describe & +/-)

Answer 43

Direct Gas Analysis : This is a direct test measuring accurately VO2 max. It is the most valid and accurate method. A progressive run/cycle/row test to exhaustion where a performer wears a mask that measures the oxygen in the air breathed into the lungs comparing it to the measured oxygen being breathed out. The difference between the two figures is the consumed oxygen. When O2 levels in the expired air remain constant even when intensity rises the test is complete. They will have reached VO2 max and will finish the test working anaerobically. + Accurate, valid, reliable measurement Can use bike, rower or treadmill so suits variety of athletes - Expensive equipment so limited access Exhaustive test not safe for elderly/health conditions

Question 44

Fuel usage & energy systems for all 3 types of Strength

Answer 44

Elastic/explosive Energy system = ATP-PC Food/fuel = ATP & PC Dynamic Energy system = glycolytic Food/fuel = glycogen/glucose Endurance Energy system = aerobic Food/fuel = FFAs & glycogen/glucose

Question 45

Explain Plyometrics in detail & example of jumping over a hurdle

Answer 45

Training incorporates jumps, hops, bounding type exercises to increase the speed at which a muscle concentrically shortens. Important for sports requiring explosive strength. (E.g. jumpers like triple jump, sprinters, throwers, volleyball, netball, basketball and racquet sports). Eccentric contraction (caused by downward movement) stores elastic energy in the muscle. This can be called pre load. This elastic energy is released when a concentric contraction occurs, making the upward phase of movement more powerful. This only works if the transition between eccentric and concentric contractions are quick.

Question 46

Explain the stretch reflex in relation to Plyometrics

Answer 46

1. When landing or at the beginning of a movement such as a jump, the quadriceps muscle is quickly and eccentrically contracted to produce elastic energy. 2 This movement initiates the stretch reflex which is a protective mechanism. It produces a ‘recoil force’ to avoid injury. 3 The force from the stretch reflex plus the concentric force produced increases the overall strength and power in the resulting jump. This type of training is of very high intensity and causes adaptations which help to increase strength. The neuromuscular system adapts to the overload by recruiting more motor units which then increases force production. It also becomes better at initiating the stretch reflex.

Question 47

Apply the stretch reflex (Plyometrics) for stepping off a box and rebound jumping

Answer 47

1. The athlete steps off the bench and lands two footed 2. When landing the rectus femoris is quickly and eccentrically contracted 3. The quick, eccentric contraction initiates the stretch reflex, a powerful elastic recoil reaction to prevent injury. 4. When a concentric contraction immediately follows the recoil force from the stretch reflex is added to the concentric force and increases the overall strength, meaning the athlete can jump higher.

Question 48

Evaluation of Plyometrics

Answer 48

+ significantly improves explosive strength + mostly lower body but exercises can be easily adapted for all body parts - injury risk high due to speed of stretch - eccentric stretch caused muscle tears/ DOMS - only experienced good pre strength performers - warm up & active recovery essential to limit/prevent exercise induced muscle damage/ DOMS

Question 49

What are the specific Plyometrics (FIT) training guidelines

Answer 49

Frequency: 2-3 per week, 2 rest days between sessions Intensity : med/high, at full speed, body weight or object Time/duration : 2-6 reps, full relief (1-3 min), beginners = 40, expert = 200 contacts per session

Question 50

What are the 3 aerobic training methods

Answer 50

Continuous training Fartlek training HIIT (high intensity interval training) Whichever training method is to be used it is important that we overload the system at the appropriate intensity to ensure adaptations take place. By measuring the intensity of the activity we can ensure that we are within the correct training zone.

Question 51

Measuring intensity of aerobic training

Answer 51

How do we measure intensity of aerobic training? HR training zones. Our training zones will be a percentage of our maximum H.R. This is also known as the Critical Threshold (CT). In order to bring about long term aerobic adaptations, training must be performed at an intensity which overloads the cardiovascular and respiratory systems. Target heart rate and used to monitor training intensity and to ensure the correct type of structural adaptation occurs.

Question 52

What are the guidelines for intensity of aerobic capacity

Answer 52

Guidelines suggest a HR above 65% of max is required to for aerobic adaptations to take place. Calculate basic training zones by using % of max. HR (220-age). However, the higher the HR % the more adaptations will take place, provided intensity is not too high (Anaerobic). 60 % = fat burning/general health/base endurance 70 % = aerobic zone (develop CV, resp systems) 80 % = improve lactic acid threshold 85% = lactic threshold 90+ % = speed

Question 53

What is the Karvonen Method & why use it for aerobic capacity?

Answer 53

It takes in to account a measure of fitness (resting HR). This means that it accounts for different fitness levels not just age and means that training zones can change if fitness improves.

Question 54

How to calculate critical threshold for aerobic capacity

Answer 54

Critical threshold = Resting HR + %( max HR – resting HR) e.g. For a 17 year old with a resting HR value of 72 bpm. We will do the equation based on 60% of max HR (remember at GCSE we used the figures 60 – 80% of max HR to signify the aerobic training zone). 60% intensity : CT = 72 + 0.6(203-72) = 72 + (0.6 x 131) = 151 bpm 80% intensity = 17j bpm

Question 55

Aerobic Capacity: Continuous training

Answer 55

Steady state, sub- maximal work (typically running, cycling, swimming, rowing). Prolonged period of time - minimum 20-30 mins. HR should be above the Critical Threshold - 60% of max (using the Karvonen method). The % will change depending on the individual fitness up to approx 80%. Most suitable for long distance athletes or in pre- season

Question 56

Aerobic Capacity : Fartlek training

Answer 56

Fartlek training involves varying the pace of the training between aerobic and anaerobic The terrain could change in terms of the ground state - tarmac/grass/sand; to the gradient - flat ground to steep hills. Ideal for activities where the athlete continuously changes work intensity such as team sports. Will develop VO2 max and the recovery process (so important for team sport players to recover quickly from intense work)

Question 57

Aerobic Capacity : HIIT

Answer 57

HIIT involves combining periods of work with periods of rest or recovery Adaptable to different activities by adjusting the four components that interval training must contain: Work duration/distance, Work intensity, Rest/recovery duration and Number of work/rest intervals (Reps) HIIT : Repeated periods of short duration high intensity work mixed with periods of recovery. Intensity of HIIT : work intensity (90% + of HR max), recovery intensity (40-50% HR max) Duration of HIIT : work duration (15-20 seconds), recovery duration (work:rest ratio 1:1 or 2:1), intervals are repeated to give a session length of 15-45 mins

Question 58

Aerobic Capacity : Energy system & fuel

Answer 58

Although ATP and PC are the fuels used at the very beginning of any activity whether anaerobic or aerobic, the main fuels used for aerobic activity are glycogen (glucose) or Free Fatty Acids (FFAs). They are broken down through the Aerobic system to produce ATP Glycogen and FFAs provide the energy for aerobic activity, which one varies depending on a number of factors: 1. Duration and intensity of activity 2. Availability of glycogen and FFAs. Glycogen is the main fuel for the first 20-40 mins of exercise. A greater amount of fats are broken down after 20-45 mins. Fats become the main fuel at this time as glycogen stores become depleted. After approx 90min - 2 hours fats become the only fuel source as the glycogen is almost totally depleted. If during the activity intensity rises to a point where OBLA occurs, the fuel source will switch to glycogen as fats cannot be broken down anaerobically. After a period of aerobic training the body adapts. FFAs become a more major fuel source of energy production. This is known as glycogen sparing. This ‘saves’ the glycogen for use later in the activity, if required.

Question 59

Aerobic Adaptations due to aerobic training : respiratory system (structural/functional/overall)

Answer 59

Structural adaptations: Stronger respiratory muscles Increased alveoli surface area Functional effect: Increased lung capacity, decreased respiratory fatigue Increased gas exchange Overall: Improved aerobic performance (intensity & duration) Delayed fatigue (delayed OBLA) Alleviates asthma symptoms

Question 60

Aerobic Adaptations due to aerobic training : cardiovascular system (structural/functional/overall)

Answer 60

Structural adaptation: Cardiac hypertrophy Increased blood/plasma volume Increased number of red blood cells Capillarisation at alveoli and type 1 fibres Increased artery elasticity Functional effect: Increase SV, reduced resting HR (bradycardia) Lower blood viscosity = improved blood flow and venous return Increased O2 carrying capacity Increased gas exchange Improved vascular shunt Overall: Improved aerobic performance (intensity and duration) Delayed fatigue (delayed OBLA) Lower risk of coronary heart disease, hypertension (high BP)

Question 61

Aerobic Adaptations due to aerobic training : musculoskeletal system (structural/functional/overall)

Answer 61

Structural adaptations: Hypertrophy of slow oxidative fibres (type 1) Increased mitochondria in muscle Increased muscle myoglobin Increased glycogen and fat stores in muscle Increased bone density Increased thickness of articular cartilage Functional effect: Increase in strength endurance Increased energy production, better utilisation of fats Improved O2 storage at muscle More fuel for aerobic performance Increased bone strength, decreased injury risk Improved movement and reduced joint injury risk Overall: Improved aerobic performance (intensity & duration) Delayed fatigue (delayed OBLA) Decreased injury risk Decreased chance of osteoarthritis and osteoporosis

Question 62

Aerobic Adaptations due to aerobic training : metabolic system (structural/functional/overall)

Answer 62

Structural adaptation: Increased activity of aerobic enzymes Increased mitochondria Decreased insulin resistance Functional effect: Increased breakdown of fat and glycogen for energy Improved energy production Better use of glucose (treatment & prevention of type 2 diabetes) Overall: Increased use of fuel and O2 to provide aerobic energy Improved body composition

Question 63

Physiological Adaptations due to aerobic training

Answer 63

When an appropriate programme of aerobic training is completed, the body undergoes several physiological adaptations (structural changes). These combine to increase aerobic capacity, allowing oxygen to be taken in, transported and utilised at a greater rate. Then the performer can exercise aerobically at higher intensities before experiencing fatigue. (Examples in component of fitness doc) All adaptations to aerobic training increase the ability of the body to take in, transport and utilise oxygen. This allows the body to increasingly use of the aerobic energy system, delaying the onset of the anaerobic threshold and therefore exercise can take place at higher intensity without fatigue.

Question 64

Define flexibility & 4 results of adaptations to improve flexibility

Answer 64

Flexibility - The range of motion around a joint or series of joints (e.g. vertebrae) Reduced injury risk Improved posture and alignment Reduction in DOMS,due to less muscle damage Improved ROM = Ability to move into more difficult positions and generate more power

Question 65

What are the 2 types of flexibility

Answer 65

Static and dynamic

Question 66

Define static flexibility (and the 2 types)

Answer 66

Static flexibility: The range of motion around a joint in a still position. Static active flexibility: When the performer themselves (using the agonist muscle, without any other assistance) moves a joint to the point of resistance. Static passive flexibility: When a joint is moved to the point of resistance with assistance (such as a partner, another body part, or the force of gravity. Static flexibility is a key fitness component in activities/sports with held body positions where joints are towards the end of their range of motion. (e.g. gymnastics, rock climbing)

Question 67

Define dynamic flexibility

Answer 67

Dynamic flexibility: The range of motion around a joint moving at speed. Dynamic flexibility is a key fitness component in activities/sports where techniques are more effective when a wide range of movement is possible at a joint, and/or powerful contractions are needed. (e.g. high jump, football)

Question 68

Factors affecting flexibility : type of joint

Answer 68

Type of Joint - The joint type determines the number of movement that a joint can produce eg: Ball and socket joints have a greater range of motion than hinge joints

Question 69

Factors affecting flexibility : joint shape

Answer 69

Joint shape - A shallow joint (e.g. Shoulder) has more ROM compared to a deeper joint (e.g. Hip) that has more stability.

Question 70

Factors affecting flexibility : Length/elasticity of muscles/connective tissues

Answer 70

Length/elasticity of muscles/connective tissues - The longer the length (and elasticity) of the surrounding tissue, such as ligaments, tendons and muscles, the greater the range of motion/flexibility.

Question 71

Factors affecting flexibility : gender

Answer 71

Gender - Females tend to have greater flexibility than males due to higher levels of the hormones oestrogen and relaxin. These hormones increase connective tissue elasticity.

Question 72

Factors affecting flexibility : age

Answer 72

Age - Flexibility is greatest in childhood and declines with age as elasticity in the surrounding connective tissues is lost.

Question 73

2 methods of evaluating flexibility

Answer 73

Sit and reach test Goniometry

Question 74

Flexibility : explain sit and reach test (+/-)

Answer 74

Sit and reach test = A sit and reach box is used. The performer puts their socked feet against the front of the box, and with straight legs, leans forward to reach as far along the top of the box as possible. The position must be held for 2 seconds. The score can be read from the box top, and compared to standardised tables. + Equipment is relatively cheap + The test is easy to administer + Standardised tables available for comparing test results. - Limited use: The sit and reach test only measures static flexibility in the lower back and hip joints. - Other joints cannot be measured. - Performers must warm up and be careful not to use it as a dynamic exercise: it is not safe to perform at speed.

Question 75

Flexibility : Explain Goniometry (+/-)

Answer 75

Goniometry = A double armed angle ruler is used. It measures the angle in degrees from a neutral starting position (standing in this example), to position at the full range of movement at a specific joint. + Goniometry can be used to measure flexibility of any joint, in any plane of movement. + As long as the correct technique is used, accurate and valid measurements are given - It can be difficult to locate the joint centre, where the pivot of the goniometer must be placed. - Test is invalid and unreliable if the correct procedure is not followed.

Question 76

Training used to develop flexibility (what are the 2 categories)

Answer 76

Flexibility training involves stretching. Stretching exercises can be divided into static and dynamic categories. 1. Static stretching does not involve movement 2. Dynamic (and ballistic) stretching involve movement

Question 77

Training used to develop flexibility : Explain Static stretching (and name 4 types)

Answer 77

Static stretching does not involve movement: the stretch is held for a period of time (usually 10 - 30 seconds). There are two types of static stretch: active and passive. Static stretches are part of isometric and proprioceptive neuromuscular facilitation (PNF) stretching. Active stretching Passive stretching Isometric stretching PNF stretching

Question 78

Static stretching : explain active stretching

Answer 78

Active stretching (not explicit on specification, but useful to know) Unassisted voluntary static contraction of an agonist muscle to stretch connective tissue in antagonist just beyond its point of resistance. The position is held using the strength of the agonist muscle Held for 10 seconds

Question 79

Static stretching : explain passive stretching

Answer 79

Passive stretching Taking a joint just past its point of resistance with assistance from a partner or stretching aid. The stretching aid can be a different body part, exercise band or gravity. Held for up to 30 seconds

Question 80

Static stretching : explain isometric stretching

Answer 80

A passive stretch is performed The stretched muscle undergoes an isometric contraction for 10 seconds Resistance is needed to ensure no movement takes place eg: from floor, partner or holding the part of the body The muscle is then relaxed for at least 20 seconds.

Question 81

Static stretching : explain PNF stretching

Answer 81

Is assisted flexibility training using passive and isometric techniques to inhibit the stretch reflex and allow a greater range of motion a) Passive stretch (agonist stretched just beyond its point of resistance), b) Agonist isometrically contracts against a resistance for 10 seconds c) Relax and repeat the passive stretch. The second stretch will be further than the first.

Question 82

How does PNF work

Answer 82

1.When the muscles is stretched - muscles spindle is activated and muscle contracts 2. When the muscle is contracted (and resisted by partner) Golgi tendon is activated and muscle relaxes 3. It is believed that if a stretch is initiated straight after a contraction the muscle spindle is briefly overridden and Golgi tendon is activated allowing a deeper stretch

Question 83

Stretching of muscles : Muscle spindle apparatus

Answer 83

MUSCLE SPINDLE APPARATUS • A small complex spindle-shaped proprioceptor found in skeletal muscle The nervous system (afferent nerve) is stimulated when the length of a relaxed muscle is stretched and exceeds a certain limit This triggers a response via the efferent nerve - initiates a reflexive muscle action this shortening a muscle Plyometric training uses this stretch reflex to facilitate the recruitment of additional motor units Stretching attempts to overcome the stretch reflex and reduces it sensitivity to stimulation

Question 84

Stretching of muscles : Golgi tendon organs

Answer 84

GOLGI TENDON ORGANS Stretch receptors located between a muscle and a tendon Work in the opposite manner to muscle spindle, when activated, Golgi organs cause the muscle to relax. This protects muscles from tearing Require strong stretches before they are activated PNF uses this as part of the process to develop flexibility by activating Golgi tendon organs (Inverse stretch reflex)

Question 85

Explain Dynamic stretching and name 2 types

Answer 85

Dynamic (and ballistic) stretching involve movement: Dynamic flexibility is increased. 1. Dynamic 2. Ballistic

Question 86

Dynamic stretching : explain dynamic stretching

Answer 86

Dynamic stretching - using a controlled movement, bounce or swinging motion to take a joint to the limit of its range of motion. (e.g. walking lunges, controlled leg and arm swings). Dynamic stretching also increases speed of contraction, which makes it useful in a warm up or explosive performance (e.g. sprinting). Static stretching can be used in a cool down to return the muscle to its resting length, or to develop flexibility (developmental stretching). It should not normally be used in a warm up as it can reduce the speed and force of contraction, which may lead to poor performance.

Question 87

Dynamic stretching : ballistic stretching

Answer 87

Ballistic stretching - a flexibility training method which incorporates vigorous swinging or bouncing movements, thus using momentum to move a joint forcibly through its extreme range of motion (e.g. bouncing to touch your toes). Ballistic stretching can lead to injury if the performer is not already flexible, as it repeatedly initiates the stretch reflex. The muscle contracts but at the same time is being stretched further. This can lead to muscle tears.

Question 88

Static active/passive : +/-

Answer 88

+ simple + effective increasing ROM + aids muscle relaxation post exercise - doesn’t prepare muscles for dynamic movements - slow method of increasing ROM - may decrease power after stretch (research suggests it should be avoided before exercise)

Question 89

Isometric stretching (+/-)

Answer 89

+ overcomes the stretch reflex for a deeper stretch + increases static flexibility in a more painless way - risk of damaging tendons (therefore should not be done by U16s) - only perform once every 6 hours

Question 90

Dynamic stretching (+/-)

Answer 90

+ improves specific game related movements + Less chance of injury + improves speed and power following stretches - doesn’t assist with muscle relaxation after exercise

Question 91

Ballistic (+/-)

Answer 91

+ improves speed and power following stretches + best suited to pre exercise - limited to development of ROM - greater risk of injury

Question 92

PNF (+/-)

Answer 92

+ quickest way to develop ROM + appropriate for joints with poor ROM - complex - requires partner - more discomfort than static

Question 93

5 steps of planning training

Answer 93

PLANNING TRAINING 1 assess flexibility – example : sit and reach test or goniometer 2 determine flexibility goals – such as to improve joint mobility 3 look at exercise preference – could be general or sport specific – type of stretching, passive / active / ballistic / PNF – alternative stretching techniques such as pilates or yoga 5 apply training principles – Specificity / overload / duration / frequency / intensity / variance – F – Gradually increase number of sessions per week – I - Increase tension of stretching as muscles adapt – T – Gradually increase the time stretches are held for – T – Move from static to more advanced ballistic or PNF

Question 94

Explain physiological adaptations of flexibility (name 2)

Answer 94

Flexibility training results in several adaptations: structural changes within the body in response to a change in lifestyle or activity level. Overall : The following adaptations lead to - Increased efficiency of muscles to produce force at speed Decreased chance of injury. Improved posture. 1. Increased resting length of the muscle and soft tissue 2. Increased elasticity of the muscle and soft tissue

Question 95

Physiological adaptations of flexibility : Increased resting length of the muscle and soft tissue

Answer 95

Increased resting length of the muscle and soft tissue Increased range of motion at the joint: The muscle spindles (sensory receptors within the muscle that detect changes in its length) adapt to a new resting length. This delays the stretch reflex: the muscle can stretch further before it contracts. The effectiveness or aesthetics of sports and/or sporting techniques is increased.

Question 96

Physiological adaptations of flexibility : Increased elasticity of the muscle and soft tissue

Answer 96

Increased elasticity of the muscle and soft tissue Static and dynamic flexibility are improved: Increased ROM leads to more efficient movement and force generation Risk of injury decreased. Increased effectiveness or aesthetics of performance.

Question 97

Lifestyle Diseases : CV Systems: 5 main risk factors

Answer 97

Coronary heart disease (CHD) is the largest cause of death in the western world. Inactivity High BP Smoking Poor diet Obesity

Question 98

Lifestyle diseases : CV System : arteriosclerosis

Answer 98

Blood vessel disease leads to heart related diseases Loss of elasticity, thickening/hardening of arteries. Loss of ability to dilate and constrict, therefore increases BP and effects vascular shunt. Leads to angina

Question 99

Lifestyle diseases : CV System : angina

Answer 99

Arteriosclerosis leads to angina Angina + partial block of the coronary artery. Leads to lack of O2 to the heart muscle wall, potentially leading to heart attack. Chest pain is a common symptom.

Question 100

Lifestyle diseases : CV System : atherosclerosis

Answer 100

Cholesterol and fatty deposits accumulate in arteries leading to narrowing of the vessel. Leads to increased BP and chance of blood clots. Leads to heart attacks

Question 101

Lifestyle diseases : CV System : heart attack

Answer 101

atherosclerosis leads to heart attack Heart attack = total restriction of blood/O2 to the heart muscle wall causing permanent damage. Can result in death if area of muscle damage leaves the heart unable to provide sufficient Q to the body.

Question 102

How to measure BMI

Answer 102

Weight divided by height squared

Question 103

2 types of strokes we need to know

Answer 103

Ischaemic Haemorrhagic

Question 104

Define an ischaemic stroke

Answer 104

ischaemic stroke: caused by a blockage of O2 supply to brain (85% of cases)

Question 105

Define haemorrhagic stroke

Answer 105

haemorrhagic stroke: caused by a bleed in or around brain

Question 106

Reducing the risk or CHD : physical activity leads to (6 things)

Answer 106

Cardiac hypertrophy - improved pumping capacity and circulation Decreased blood viscosity - improved blood flow Decreased blood lipids (cholesterol/fat) - reduced chance of athero and arteriosclerosis Decrease in LDL and increase in HDL cholesterol Reduced risk of hypertension Control of body weight - less likely to be obese and get related diseases e.g. diabetes

Question 107

Reducing risk of CHD : stimulus to change other lifestyle choices

Answer 107

Links from physical activity leads to … Overall effect = reduced arterial disease therefore reducing risk of angina/heart attack + Stimulus to change other lifestyle choices Stop smoking - reduced chance of arteriosclerosis and other smoking related disease Improve diet - reduce body fat and fatty deposits in arteries

Question 108

Reducing the risk of CHD : recommendations for physical activity

Answer 108

The American college of sports medicine has a number of guidelines to help reduce CHD. Moderately intense cardio activity for 30mins 5 times a week or vigorously intense cardio for 20mins 3 times a week to maintain health and reduce the risk of CHD The 30 min a day can be split in to 10min blocks for those who cannot maintain sustained exercise due to health or weight issues Do 8 -10 strength training exercises for 8-12 reps twice a week To lose weight 60 – 90 mins may be required 3-5 times a week

Question 109

Lifestyle diseases : respiratory system : define respiratory disease

Answer 109

A disorder or infection that affects the lungs and causes breathing problems

Question 110

Lifestyle diseases : respiratory system : define asthma

Answer 110

The reversible narrowing of the respiratory airways chasing inflammation and increased mucus production

Question 111

Lifestyle diseases : respiratory system : define COPD

Answer 111

A group of lung conditions that make it difficult to empty air our of the lungs because the airways have been narrowed. (E.g. long term bronchitis and emphysema) Chronic (long term condition) Obstructive (airways are narrowed so it is hard to breathe out quickly) Pulmonary (affects the lungs) Disease (medical condition)

Question 112

Impact of training on respiratory system : Asthma (symptoms/triggers/control)

Answer 112

Symptoms : Coughing/Breathlessness/Wheezing/Mucus production/Chest tightness Triggers : exercise induced asthma (EIA)/cold air/pollen/pollution Control : exercise/healthy diet/proper warm up/inhalers/inspiratory muscle training

Question 113

Impact of training on respiratory system : COPD (symptoms/causes/treatment)

Answer 113

Symptom : shortness of breath/ongoing cough that produces a lot of mucus/wheezing/tight chest Causes : smoking/asthma/long term inflammation of the respiratory airways leads to permanent damage/decreased elasticity/permanent narrowing of airways Treatment : exercise/medication

Question 114

What causes unhealthy and healthy respiratory systems

Answer 114

Unhealthy = smoking & sedentary lifestyle, increase the chance of respiratory diseases Healthy = regular training and lifestyle choices greatly decrease risk of respiratory diseases due to physiological adaptations and health benefits

Question 115

Impact of training on respiratory system : respiratory structures

Answer 115

increased surface area and elasticity of alveoli / increased tidal volume (TV). capillarisation around alveoli allowing for greater gaseous exchange / increased diffusion of O2 and CO2.

Question 116

Impact of training on respiratory system : mechanics of breathing

Answer 116

increased strength and endurance of respiratory muscles / lungs more efficient / increased TV. decreased breathing frequency / delayed respiratory fatigue.

Question 117

Explain what Asthma is in depth

Answer 117

Asthma = The constriction of respiratory airways and swelling of the membrane lining the bronchioles (Inflammation of bronchioles). The inflammation and constriction of smooth muscle of bronchioles is caused by a variety of triggers.

Question 118

What are 5 effects of asthma

Answer 118

Less oxygen is supplied to the muscles Tidal volume reduced Efficiency of gaseous exchange (at the alveoli and the muscle) reduced Earlier onset of fatigue and reduced endurance Unconsciousness

Question 119

Methods to control asthma : medical inhalers

Answer 119

Medical Inhalers Short acting or Bronchodilators or blue inhalers » eg ‘Ventolin’ etc » used during exercise to relieve symptoms » used before exercise to relax airways » long acting or Corticosteroids (inhaled steroids) » eg ‘Becotide’ » used daily » to reduce inflammation in airways » inhaled before exercise as preventative measure to improve lung function

Question 120

Methods to control asthma : Warm Up

Answer 120

Warm Up » 10 – 30 mins moderate exercise can prepare respiratory system (reducing chances of an attack) » Warm up can give up to 2 hrs protection from EIA (Exercise induced asthma)

Question 121

Methods to control asthma : Breathing _ and breathing _

Answer 121

Breathing control or breathing exercises

Question 122

Methods to control Asthma : Diet

Answer 122

Diet » Increased intake of antioxidants or vitamins » drink lots of water (to avoid dehydration) » Increased intake of fish oils » Reduced intake of salt » Caffeine acts as a bronchodilator / caffeine now off banned IOC list

Question 123

Methods to control Asthma : Avoid _ or _ which trigger attacks

Answer 123

Avoid conditions or allergens which trigger attacks - eg Avoid exercise in cold or dry conditions

Question 124

Methods to control asthma : do not _ and do regular _

Answer 124

Do not smoke Take regular exercise

Question 125

Methods to control asthma : IMT

Answer 125

Inspiratory Muscle Training or IMT » Use of respiratory equipment to develop strength of respiratory muscles » (Forced) inspiration and expiration exercises / inspiration and expiration against a resistance » e of specialist products » eg ‘Powerbreathe’ » use twice a day » 30 breaths » maximal inspiration and maximal expiration

Question 126

Define a healthy balanced diet & nutrient

Answer 126

Healthy balanced diet = a way of eating all of the right nutrients that the body needs to be healthy. Nutrient = a substance that provides nourishment essential for life and growth.

Question 127

Approx calories & % of macro

Answer 127

Male = 2550 (2500) Female = 1940 (2000) 55% carbohydrates 15% protein 25% fat (no more than 30%) 5 a day fruit and veg, provide vitamins and minerals 2.5L of water

Question 128

7 components of healthy diet

Answer 128

Carbohydrate Proteins Fats Vitamins Minerals Fibre Water

Question 129

Diet : sports supplements

Answer 129

Products used to enhance athletic performance. May include vitamins, minerals, amino acids or a combination of these. Balanced diet provides nutrients and energy for sport.

Question 130

Carbohydrate: function/importance to sport/examples

Answer 130

55% Function • provide muscles with their main source of fuel for ATP resynthesis. • starches are stored as glycogen in the muscles and liver. • sugars are stored as glucose in the blood. Importance • glycogen is used as fuel - they are the only fuel that can be broken down both aerobically and anaerobically. • athletes will eat a diet high in carbohydrate. • endurance athletes will carbohydrate load before an event. E.g. starches = bread, potatoes, sugars = fruits, honey

Question 131

Proteins: function/importance to sport/examples

Answer 131

15% • proteins are made of amino acids. • there are 20 essential amino acids for human life. • amino acids build and repair muscles. • strength athletes require more protein than endurance athletes. • a diet with too much protein and not enough carbohydrate means protein will be used to fuel ATP resynthesis rather than to build muscle. Eggs, salmon, meats

Question 132

Fats: function/importance to sport/examples

Answer 132

30% • provide muscles with a source of fuel for ATP production in aerobic exercise. • helps the body absorb vitamins. • forms a protective cushion for internal organs. • fats are broken down to FFAs. FFAs are broken down further to provide energy for low intensity aerobic exercise. • athletes should consume moderate amounts of unsaturated fats and a reduced intake of saturated fats. Unsaturated = avocado, oils saturated = pizza, cake

Question 133

Define unsaturated and saturated fats

Answer 133

Unsaturated fats: Healthy fats Reduce LDL cholesterol and risk of CHD Liquid at room temperature saturated fats: unhealthy fats • increase LDL cholesterol and risk of CHD • solid at room temperature

Question 134

Vitamins/Minerals: function/importance to sport/examples

Answer 134

Function of Vitamins and minerals: • boost the immune system. • support normal growth and development. • help cells and organs to function healthily. There are 2 types of vitamins: fat soluble (A,D,E,K) • dissolve in fat and can be stored in body. water soluble (C, B) • need to dissolve in water before absorption. and can not be stored. Importance: Mineral examples = calcium - builds strong bones., iron – helps haemoglobin carry oxygen., magnesium – promotes muscle and nerve function. Vitamins examples = A – aids growth and development. B – helps make red blood cells & convert glycogen to energy. C – forms collagen for healthy bones + immune system. E – Skin, eye, immune system D – strengthens bones. K – promotes blood clotting. Get from : green veg, red meat, fruits, dairy, cereal (carbs/fats)

Question 135

Fibre: function/importance to sport/examples

Answer 135

Function • made of the indigestible compounds of plants. • keeps the digestive system healthy. Importance can prevent: CHD, weight gain, diabetes. E.g. fruits & wheat

Question 136

Water: function/importance to sport/examples

Answer 136

Function the body consists of 60%-70% water. It helps regulate: • body temperature. • heart rate. • transport of essential nutrients. Importance Effective hydration is crucial to sports performance. A state of dehydration: • increases perceived effort. • decreases performance. • impairs concentration & judgment. Eg. Water

Question 137

Define energy intake (EI)

Answer 137

the total energy / calories consumed in food and drink.

Question 138

Define energy expenditure (EE)

Answer 138

the total energy / calories used. DailyEE=BMR+ physical activity + thermic effect.

Question 139

Define energy balance

Answer 139

the relationship between energy intake and energy expenditure.

Question 140

Define basal metabolic rate (BMR)

Answer 140

the lowest rate of EE needed to sustain the body’s essential physiological processes at rest after 8 hours sleep and 12 hours fasting.

Question 141

Define resting metabolic rate (RMR)

Answer 141

the same as BMR but without 8 hours sleep and 12 hours fasting.

Question 142

Energy balance : Define thermic effect

Answer 142

the energy / calories used in the process of eating, digesting and absorbing food.

Question 143

Energy balance : Define metabolic equivalent (MET)

Answer 143

a physiological measure expressing the energy expenditure during physical activities.

Question 144

3 types of energy balance

Answer 144

EI>EE weight gain. positive energy balance. e.g. rugby player trying to gain mass. EI

Question 145

How to work out energy expenditure

Answer 145

BMR + physical activity + thermic effect = total metabolic rate

Question 146

Explain BMR/RMR & Thermic Effect

Answer 146

• Basal Metabolic Rate (BMR) • Metabolic rate is the rate of the body’s energy expenditure. • Basal metabolic rate is the lowest rate of energy expenditure to sustain the body’s essential physiological functions at rest. In other words the energy we would use sitting down, doing nothing, except allowing the body systems to function. • Sometimes the term Resting Metabolic Rate (RMR) is used – this takes away the need to measure sleep. • The term Thermic effect is used to describe the energy used in eating, digesting, absorbing and using food (approx. 0-20%)

Question 147

What are Metabolic Equivalent Tests (METS)

Answer 147

These are the ratio of a performer’s working metabolic rate relative to their resting metabolic rate. 1 Met is equivalent to your resting VO2 (3.5ml/kg/min) and therefore represents your BMR. This equates to 0.0175kcal/kg/min. Example on Docs - Diet & Nutrition