Ses Exam Revision Flashcards
(215 cards)
1
Q
What energy system does shot put rely on?
A
ATP-PC
2
Q
What energy system does long distance swimming rely on most?
A
Aerobic system
3
Q
What is the drawback of the ATP-PC system?
A
It only lasts about 10secs
4
Q
The beep test is an indication of which system?
A
Aerobic
5
Q
A maximal 60 second push-up test could be used to test which energy system?
A
Anaerobic glycolysis
6
Q
Which fitness component matches with the anaerobic glycolysis?
- aerobic capacity
- muscular power
- muscular endurance
- flexibility
A
Muscular endurance
7
Q
What is ATP made up of?
A
One adenosine and three phosphate
8
Q
Does ATP-PC require oxygen?
A
No
9
Q
Does the aerobic system require oxygen?
A
Yes
10
Q
Does the anaerobic glycolysis require oxygen?
A
No
11
Q
What fuel source does the aerobic system use?
A
carbs,fats, protein
12
Q
What intensity does the ATP-PC SYSTEM OPERATE IN?
A
Maximal
13
Q
What is the dominant fuel at rest?
A
Fats
14
Q
What are carbs stored as in the blood
A
Glucose
15
Q
What are the fuel sources of ATP-PC?
A
- ATP
- CP creatine phosphate
16
Q
Fuel source of anaerobic glycolysis?
A
Carbs
- glycogen
- glucose
17
Q
Examples of sports using ATP-PC
A
- high jump
- long jump
- 100m run
18
Q
Examples of sports using anaerobic glycolysis
A
- 200m swim
- 400m run
- fast break in basketball
19
Q
Examples of aerobic system in sport
A
- 2000m rowing
- cross-country skiing
- marathon
20
Q
How long does the ATP-PC SYSTEM last?
A
Up to 10secs
21
Q
How long does the anaerobic system last?
A
10secs- 2min
22
Q
How long does the aerobic system last?
A
Over 2minutes
23
Q
When is protein used as a fuel source?
A
Only used as a last resort when other stores are depleted during long duration endurance exercise (ultra marathons)
24
Q
Beta are the affects of the anaerobic glycolysis systems by products?
A
Lactic acidosis builds up in the muscle making them to feel heavy and causing them to slow down (fatigue)
25
In a game of soccer when would a player use the ATP-PC system?
When a goalie jumps to save the ball from scoring
26
Would the ATP-PC system be used in a game of basketball?
The first jump of the game
27
When would the anaerobic glycolysis system be used in a game of basketball?
Repeated efforts on a fast break
28
When would the aerobic system be used during a game of AFL?
A midfielder who is running continuously throughout the whole game
29
What are the three body types?
- endomorph
- ectomorph
- mesomorph
30
What is the body shape of a mesomorph?
Muscular
31
What is the body type of a ectomorph?
Smaller
32
What is te body type of a endomorph?
Bigger
33
What is fitness?
The ability for the body to meet the demands placed upon it in everyday life
34
Anta are the two groups of fitness?
Skill, health
35
What are the health related aspects?
- anaerobic capacity
- aerobic capacity
- body composition
- muscular strength
- muscular endurance
- flexibility
36
What are the skill related aspects?
- balance
- reaction time
- coordination
- agility
- speed
- muscular power
37
What is aerobic capacity?
The ability for the heart, blood vessels and respiratory systems to supply nutrients and oxygenated blood to the muscles.
38
What is body composition?
Proportion of bone, muscle and fat in an athlete
39
What is flexibility?
Is the capacity of a joint through its full range of motion
40
What is anaerobic capacity?
The ability of the body to produce energy without using oxygen
41
What is balance?
The ability to maintain equilibrium while stationary or moving
42
What is muscular strength?
The force or tension a muscle or muscle group can exert against resistance in one maximal contraction
43
What is muscular endurance?
The ability for a muscle or group of muscles to continue sustained contractions in the face of fatigue
44
What is coordination?
The ability to use the body's senses to execute motor skills smoothly and accurately
45
What is reaction time?
The time from the presentation of a stimulus to the onset of a response
46
What is speed?
How fast you can move your body or body part from one point to another
47
What is muscular power?
The ability to exert a maximal contraction in one explosive effort
48
What is agility?
The ability to change body position or direction rapidly and accurately while maintaining balance
49
Example of aerobic capacity
Marathon, cross country skiing, afl midfielder
50
Example of Body composition
BMI
51
Example of flexibility
Splits, dancing, touch your toes
52
Example of aerobic capacity
Athletic field events eg. Shot put, high jump, 100m and 200m sprint, basketball jump
53
Example of balance
Held position on a balance beam or parallel bars
54
Example of muscular strength
Weight lifting, tackling a player in football
55
Example of muscular endurance
Last few push-ups while experiencing fatigue during a 60sec push-up test
56
Example of coordination
Tennis serve, ball control in soccer
57
Example of reaction time
Wicket keeper catch in cricket, returning a serve in tennis
58
Example of speed
Jong jump run up, speed skating, 100m sprint,
59
Example of muscular power
Field events such as shot put, discus, hammer throw
60
Example of agility
Dodging opponents in football or netball
61
Test for muscular strength
Grip strength
62
Gets for aerobic capacity
Beep test
63
What does the vertical jump test?
Muscular power/ anaerobic capacity
64
What does the beep test test?
Aerobic capacity
65
What does grip strength test?
Muscular strength
66
What does a 50m sprint test?
Anaerobic capacity/ speed
67
What is a test for flexibility?
Sit and reach
68
What is a test for body composition?
BMI
69
What is a test for coordination?
Wall toss
70
What are tests for muscular endurance?
60sec push-up/ sit-up test
71
What does ATP stand for?
Adenosine tri phosphate
72
How much ATP is stored?
Enough for one contraction
73
What do the bonds in ATP contain?
Energy
74
What is ATP made up of?
1 adenosine and three phosphates
75
How does ATP release energy?
The last phosphate breaks and a large amount of energy is released
76
What is the resynthesized phosphate called?
Inorganic phosphate
77
What is needed for ATP to be resynthesised?
Carbs must be eaten
78
What does the molecule become when the last phosphate is broken off?
ADP
79
What can resynthesise ATP?
- phosphocreatine (limited supply)
- carbs
- fats
- protein
80
What do carbs become in the blood?
Glucose
81
What do carbs become in the muscle?
Glycogen
82
Where do excess carbs go?
- liver
| - adipose tissue
83
What is another name for fats?
Lipids
84
What does fat become in the blood?
Fatty acids
85
What does fat become in the muscle?
Triglyceride
86
Where does excess fat go?
Adipose tissue
87
What does protein become in the blood?
Amino acids
88
What does protein become in the muscle?
Amino acids
89
Where does excess protein go?
Adipose tissue
90
What is the preferred fuel source?
Carbs
91
Why are carbs the preferred fuel source?
Because they require less oxygen to create ATP as they break down the fastest
92
What is an example of a High Gi food?
White bread, soft drink and lollies
93
What is an example of a low Gi food?
Grain, pasta
94
How are High Gi foods digested?
They are digested quickly but are also used up quickly.
95
How are Low Gi foods digested?
Low Gi foods are digested slower but provide long lasting energy
96
What is the preferred fuel source during rest?
Fats
97
When are fats used as a fuel source?
Fats are the preferred fuel source during rest as well as prolonged sub-maximal exercise (3+ hours)
98
Why are carbs the preferred fuel source instead of fats?
Fats produce more ATP than carbs however they require more oxygen so they are less efficient
99
What is proteins main role in the body?
Growth and muscle repair
100
When is protein used as a fuel source?
Protein is only used as a fuel source for long duration endurance exercise
101
What are the two major ways the body converts?
```
Aerobic metabolism (with oxygen)
Anaerobic metabolism (without oxygen)
```
102
What are the three energy systems?
ATP-PC system
Anaerobic glycolysis
Aerobic
103
What energy source does the ATP-PC system use?
Uses CP and ATP stores
104
Does the ATP-PC system require oxygen?
No
105
How long does the ATP-PC system last?
10secs
106
How long does ATP last?
2-3 secs
107
Does the ATP-PC system have any by products?
No
108
What are the advantages of the ATP-PC system?
Produces very large amounts of energy in a short amount of time
109
What are the disadvantages of the ATP-PC system?
Initial concentration of high energy phosphates
110
What fuel source does the anaerobic glycolysis system use?
Carbs (glucose)
111
Doe step anaerobic system require oxygen?
No
112
What is the by product of the anaerobic system?
Lactic acid
113
What is the duration of the anaerobic system?
10sec- 2mins
114
What is a sporting event that uses the anaerobic system?
200m swim, 400m sprint, fast break in basketball
115
What is a sporting event using the ATP-PC system?
Weight lifting, high jump, long jump, 100m sprint, 25m swim
116
What are the advantages of the anaerobic system?
Ability to produce energy under conditions of inadequate oxygen
117
What are the disadvantages of the anaerobic system?
Lactic acid build up
118
Does the aerobic system use oxygen?
Yes
119
What are the fuels for the aerobic system?
Glycogen, carbs, fats and protein
120
What does the anaerobic system create ATP using?
Glucose
121
What does the aerobic system require to create ATP?
It relies on the circulatory system to transport oxygen to working muscles before it creates ATP
122
What are the water products of the aerobic system?
Carbon dioxide and water (sweat)
123
When does the aerobic system stop?
If there are necessary supplies of glucose and triglycerides the activity can continue indefinitely
124
What is the duration of the aerobic system?
2min+
125
Examples of sporting events for the aerobic system?
Walking, marathons, triathlons, cross-country skiing, afl midfielder, basketball game, rowing 2000m
126
Advantages of the aerobic system
Large output of energy over a large period of time and removal of lactic acid
127
What are the disadvantages of the aerobic system?
Overheating, glucose and glycogen stores deplete
128
What is it called when all the 3 systems work together?
Interplay
129
What system primarily in use during the Tour de France?
Aerobic
130
What system is primarily in use during a 1500m run?
Aerobic
131
What system is primarily in use during high jump?
ATP-PC
132
What system is primarily in use during a triathlon?
Aerobic
133
What system is primarily in use during javelin?
ATP-PC
134
What system is primarily in use during surfing?
Anaerobic
135
What system is primarily in use during baseball (batting)?
Anaerobic
136
What system is primarily in use during mountain biking?
Aerobic
137
What is long interval training?
An athlete has long periods of exercise and short periods of rest
138
Examples of interval training
Boxing, swimming
139
What energy system does long interval training train?
Aerobic
140
What is medium interval training?
Is an equal or similar amount of rest and exercise periods
141
Example of medium interval training
Running
142
What energy system does medium interval training train?
Anaerobic, ATP-PC systems
143
What is short interval training?
Athlete completes a number of short, quick, high intensity periods of exercise with longer rest periods
144
Example of short interval training
Sprints
145
What system does short interval training train?
ATP-PC
146
What is continuous training?
Any type of exercise that involves activity without rest
147
Example of continuous training
Long distance/ continuous swimming or running
148
What energy system is being trained with continuous training?
Aerobic
149
What is fartlek training?
Continuous exercise mixed with periods of fast and slow speeds
150
What energy system does fartlek train?
Aerobic
151
What is resistance training?
Resistance training is the use of resistance to muscle contractions to help build strength, anaerobic endurance and size of skeletal muscles
152
Example of resistance training
Weight training
153
What energy system is being trained with resistance training?
ATP-PC, anaerobic, aerobic
154
What is fatigue?
Fatigue is the depletion of fuel sources and build up of waste products. Body becomes tired after high intensity exercise. Inability for the body to sustain exercise at a high intensity
155
What are the causes of fatigue?
- build up of by products such as lactic acid
- depletion of fuel sources
- over heating
156
Recovery methods for fuel depletion
PC passive recovery (rest)
| High Gi foods during/after event to restore glycogen stores
157
Why does overheating cause fatigue?
- blood flow is redistributed towards the skin to expel heat. This affects performance as working muscles won't receive as much blood flow
- heat causes dehydration
158
Recovery methods for by products
- Active recovery (low intensity) to breakdown lactic acid (usually same activity)
- massage
- contrast bathing (hot and cold baths)
159
Recovery methods for body temp
- hydrating before/ during event
- sports drinks
- carbohydrate loading
- usually involves prevention strategies
160
What is the aim of recovery?
To enhance the restoration of the performer to pre exercise levels
161
Why is it important to recover?
Allows athletes to perform at the highest level possible
| Reduces pain and injury
162
What does recovery assist with?
- repair of muscle tissue
- replenish ATP and PC stores
- breakdown of lactic acid
- replenish fuel stores and rehydrate
163
What breaks down lactic acid?
Active recovery supplies oxygen to muscles which breaks down lactic acid
164
What is contrast bathing?
a form of treatment and recovery where a limb or the entire body is immersed in warm water then quickly changing into an ice bath or water.
165
When should contrast bathing be used?
-Contrast water therapy should be used after intense exercise not before.
166
When shouldn't contrast bathing be used?
-You shouldn't use contrast water therapy if you have a soft tissue injury
167
What are the benefits of contrast bathing?
Reduces inflammation
Gets rid of waste products
Reduces muscle spasm
168
What is cryotherapy?
The use of extreme cold in surgery or other medical treatment. Cryotherapy is essentially the process of using cold temperatures for their health benefits.
169
When shouldn't and shouldn't ice be used?
Ice is should be used after exercise, not during.
170
Examples of when ice should be used
acute or chronic pain
- acute inflammation or injury
- post surgical pain or swelling
171
What are the benefits of cryotherapy?
Cryotherapy has many benefits such as reducing swelling after exercise, reducing inflammation and injury treatment, helping boost the recovery of injuries.
172
What is thermotherapy and when does it work best?
Thermotherapy is based around increasing circulation to relax tense muscles whether this is during or after exercise. It works best for muscle spasms and tight/ tense muscles.
173
What are pool and beach sessions?
It is when a person immerses themselves in water. The water provides buoyancy and resistance properties that the allow the individual to undertake exercise with minimum impact on the body.
174
When should pool and beach sessions be used?
Should be used straight after a match or training session. Helps reduce weight and heat of muscles.
175
When shouldn't pool and beach sessions be used?
Shouldn't be used after 24 hours of a match for cold water as this only numbs pain instead of healing.
176
What are the benefits of pool and beach sessions?
The increased pressure of the water against
your legs as you run through water helps flush wastes from the muscles.The water takes the weight off on a strained or injured area while still allowing the athlete to exercise.
177
What is hyperbaric oxygen therapy?
A medical treatment which enhances the Body's natural Healing process by Inhalation of 100% oxygen in a total body chamber, where atmospheric pressure is increased and controlled.
178
When should hyperbaric oxygen therapy be used?
Should be used when you've received an injury from sport because it heals your body quickly, it uses 100% oxygen to assist your organs in the healing process.
179
What are the benefits of hyperbaric oxygen therapy?
With circulatory problems, non healing wounds and strokes, oxygen cannot reach the damaged area and the body's natural healing ability is unable to function properly. Hyperbaric oxygen therapy provides the extra oxygen naturally and with minimal side effects.
180
What is a simple CHO?
High GI
181
What is a complex CHO?
Low GI
182
Why is protein needed?
For growth and muscle repair
183
What is protein found in?
Meat, eggs etc
184
What is Vitamin A important for?
Cell division
185
What is Vitamin A found in?
Red, orange and yellow fruit and veg
186
What is Vitamin C important for?
Immunity
187
What is Vitamin c found in?
Circus fruits
188
Why is iron important?
Carries the haem in the haemoglobin which carries oxygen
189
What is iron found in?
Meat and leafy greens
190
What is calcium important for?
Strong bones
191
What is calcium found in?
Milk, cheese etc.
192
How many kilojoules are in a calorie?
4.2kj
193
How many kj should an adult consume daily?
8700kj
194
What should be consumed post exercise?
At least 50-80g of High Gi should be consumed in the first 15min after competition
Following 2 hours a meal in high Gi foods should be consumed
195
How does the body get rid of heat?
The blood vessels towards the skin vasodilator and heat is evaporated as sweat
196
How much fluid can be lost in an hour of exercise?
1 litre
197
What are the three types of sports drinks
Isotonic, hypotonic, hypertonic
198
What are the characteristics of an isotonic sports drink?
Similar amounts of salt and sugar to the human body
Quickly replaces fluid and CHO
199
What are the characteristics of a hypertonic sports drink?
Contains higher levels of salt and sugar
Usually taken during ultra distance events
200
What are the characteristics of hypotonic sports drinks?
Loser concentration of sugar and salt than the human body
Just replaces fluids without the CHO boost
201
Example of isotonic
Powerade, Gatorade
202
Example of hypertonic
They would say endurance or performance
203
Example of hypotonic
Gatorade G2, Powerade Zero
204
What do sports drinks replace?
Lost fluids, carbohydrates and electrolytes
205
What is an ergogenic aid?
Practices, substances or methods (legal or illegal) that improves performance
206
What does WADA stand for?
World Anti Doping Agency
207
What are some reasons why athletes take performance enhancers?
- lack of progress
- dependence
- self pressure, doubt
- keep up with other athletes
- win at all costs mentality
- peer pressure
- financial reward
- pressure from coach, parents, public and media
208
How can a substance be added to the list of banned substances?
If it meets two out of three:
- the potential for enhanced performance
- the potential for being detrimental to health
- violation of spirit of sport
209
What does Erythropoietin (EPO) do?
Stimulates the bone marrow to produce more red blood cells
210
What affect does EPO have on performance?
It produces more red blood cells so oxygen can be transported easier and the body can better utilise the aerobic system
211
What are the side affects of EPO?
- increased viscosity of the blood
- fever
- seizures
- nausea
- headaches
- anxiety
212
What is blood doping?
Blood doping is the misuse of techniques and/or substances to increase ones red blood cell count
213
What is Autologus blood doping?
The blood is taken out and frozen weeks before then 1-2 days before competition it is thawed and injected back into the athlete.
214
What is homologus doping?
The injection of fresh blood from a different individual straight into the athlete
215
What are the side affects of blood doping?
- increased blood thickness
- heart attack
- blockage of pulmonary arteries
