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Flashcards in ST Phy Deck (19)
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1
Q

Aim of 4 stages of warm up?

A

Initial prep - encourage necessary responses for optimum performance
Injury prev - minimise risk of injury
SP- strengthen mind-muscle links, improve confidence
SS- final prep for live performance

2
Q

Difference between skills practise and sports specific?

A

Skill practise is often in isolation and at lower intensity - sport specific is as it would be in a game

3
Q

What is PNF stretching?

A

Muscle stretched to limit, then performs an isometric contraction

4
Q

What is ballistic stretching?

A

Momentum used to force the fibres to stretch over a greater range

5
Q

What factors influence the intensity and duration of a warm up?

A

Type of activity to be performed
Environment in which it is to be performed
The person completing the performance

6
Q

Describe the bodily function of the 3 energy food groups

A

Cho- high intensity fuel, utilises fats as an energy source
F- low intensity energy, insulation
P- growth, repair, and last resort energy

7
Q

Bodily function of vitamins, minerals, fibre and water?

A

V- facilitates physiological functions
M- aids vitamin absorption, provides structure for bones and teeth
F- healthy bowel function
W- most seen in thermoregulation and transport

8
Q

In what situation will an athlete use carbohydrate as their main energy source?

A

When performing above a certain intensity level at which the body does not have time to make energy from fats

9
Q

At what rate is cho digested during performance? What does this imply about the use of supplementation

A

1g per kg per hour during a performance. The body could be burning far more than this, hence supplementation only delays glycogen depletion

10
Q

What is the solution to preventing glycogen depletion?

A

To train the body to burn fat at a higher intensity

11
Q

Explain carbo loading

A

For the body to want to increase muscle glycogen stores, it must be stressed into doing so, else excess cho would simply be stored as fat. The athlete must deplete current muscle glycogen stores, and maintain this near depleted state, so when full cho is available the body will hold onto it more

12
Q

How can water be lost?

A

Urine
Sweating
Respiration
Ventilation

13
Q

Benefits of creatine?

A

Increase in lean muscle mass, high intensity power, increased proportion of PC in the muscle

14
Q

How long does acclimatisation take ?

A

5-10 days

15
Q

How do varying levels of heat/humidity affect performers? (What factors regarding heat adaption must be considered)

A

Hot humid conditions make it difficult to lose heat and hence increase risk of heat exhaustion
Hot dry conditions increase level of water lost through sweat and hence raises risk of dehydration and then heat exhaustion
Cold conditions require more clothing which causes more sweating and hence dehydration

16
Q

How will plasma volume react to heat acclimatisation?

A

It increases due to an increased production of plasma proteins, as well as increased concentration of electrolytes taken with water to aid hydration

17
Q

Describe the difficulties of performing at altitude

A

Reduced partial pressure of oxygen makes it harder to inspire as much - so a hypoxic state is reached at a lower intensity, lowing both vo2 max and anaerobic threshold

18
Q

How long does altitude acclimatisation take place for?

A

14 days

19
Q

What are the general benefits of a warm up?

A

Physical and mental preparation
Reduced chance of injury
Core and localised temperatures at optimum level
Improved neuromuscular performance