1.2 Flashcards
possible reasons for different sit and reach scores for sedentary individual, gymnast and rugby player (11)
gymnast has specific flexibility training; rugby focus on strength training at cost of flexibility; sedentary neither enhanced or reduces; for all: flexibility reduced as age increase; ball and socket at hip; length/elasticity of muscle; length of connective tissue; elasticity of skin/amount of fat; relative length of limbs; injury restrict RoM; influence of genetics on physiology
plan dynamic flexibility programme to improve RoM for rugby player (9)
dynamic stretches use slow controlled movements to take joint through full RoM; warm up raise HR/increase blood flow; walking lunges; open/close gate; 3+ a week; take joint to limit of its RoM; 6-10 reps of each stretch; mimics actions performed in rugby; stretches incorporated to cool down
physiological adaptations of flexibility training (5)
increase elasticity connective tissue; increase resting length muscle/connective tissue; muscle spindles adapt to increased length; increased RoM at a joint; stretch reflex inhibited
methods of flexibility training (4)
static/active/passive/isometric; dynamic; ballistic; proprioceptive neuromuscular facilitation
identify ergogenic aids that would benefit an aerobic athlete (7)
carb loading; fluid intake; gene doping; blood doping; EPO; cooling aids; training aids
explain why cooling aids are used as method of improving performance and helping recovery (6)
reduce core *C delay overheat/prevent dehydration/sustain exercise in heat; treat injury by reducing pain; reduce swelling; vasoconstriction that reduces blood flow; flush O2 blood helps remove lactic acid; reduce thermal strain
how carb loading benefits aerobic athletes (2)
increases bodys glucose/glycogen stores; allow them to perform longer as greater fuel supply
how fluid intake benefits aerobic athletes (4)
variety of drinks that have varying levels of glucose; reduce risk dehydration; restore glycogen enable to performer for longer; quicker recovery/restoration glycogen so ready to perform again
how EPO and blood doping benefit aerobic athletes (4)
more RBCs; more O2 available; perform aerobically for longer/delay fatigue/increase aerobic capacity; aerobically for longer means less lactic acid built up so delay fatigue
how cooling aids benefit aerobic athletes (4)
reduce core body *C before in heat; reduces thermal strain/maintain performance for longer; aid recovery by flush with O2 etc; ice baths for removal of lactic acid
comparison point when comparing ergogenic aids (6)
status; what it benefits; how it benefits; why it benefits; side effects; used by
compare EPO and HGH (6)
EPO V HGH both illegal; aerobic benefit v anaerobic; increase rbc v muscle hypertrophy; increase aerobic capacity v increase strength; increase blood viscosity v abnormal organ growth; marathon runners v powerlifters
compare creatine and bicarbonate (5)
C V B; increase PC stores in muscles v increase buffering/removal lactic acid; increase max explosive strength v increase strength endurance; both legal; both nutritional aids; both similar side effects (stomach cramps)
describe intermittent hypoxic training (4)
intervals of breathing in air low in O2 and normal air; using a mask; work interval last several mins/sessions 15-90 mins; 4-8weeks
benefits of IHT (8)
increase Hb, RBCs, O2 carrying capacity of blood, mitochondrial vol, don’t need high altitude, easier/less £/ less disruptive than altitude, good for endurance, increase endurance, increase intensity and duration before fatigue
risks of IHT (7)
reduce speed/power, increase fatigue, not safe for respiratory/CV problems, disrupt training patterns, decrease immune function, benefits not long lasting, hard to reach normal work rate
pharmological aids that would enhance performance in weight lifting (2)
anabolic steroids; human growth hormone
outline timing and composition of pre event meals an endurance athletes may have in hours leading up to event (5)
high carbohydrate meal; 2.5-3.5 hours before event; slow releasing/low glycaemic index; 1-2 hours before event; fast releasing/high glycaemic index
physiological adaptations as a result of strength training (8)
muscle hypertrophy; muscle hyperplasia; increase speed/force of contraction; increase strength connective tissue/joint stability; increase ATP/PC stores; enzyme activity; delay OBLA/tolerance to lactic acid; recruitment of motor units
explain what is meant by static flexibility
RoM at a joint without movement/speed
explain what is meant by dynamic flexibility
RoM at a joint performed at speed
outline when explosive strength and strength endurance would be needed in gymnastics
fast/powerful/dynamic movement eg somersault or tumbling routine or sprint to the vault; repeated strength movements eg floor/rings/bars/pommel horse
describe using an eg what static strength is
force applied against resistance with no movement/no change in muscle length eg crucifix on rings in gymnastics
describe using an eg what dynamic strength is
force applied with movement/change in muscle length eg throwing a javelin
describe using an eg what maximum strength is
max/greatest force applied in a single contraction eg deadlift in weightlifting
why a javelin thrower would benefit from good shoulder flexibility (5)
increase RoM over which force is applied; reduced tension in antagonists; increased speed of contraction/explosive strength; increase momentum; decrease risk of injury
example of how static flexibility can be beneficial to performance
to be able to do the splits well
example of how dynamic flexibility can be beneficial to performance
to be able to reach for an interception in netball
describe situation in team game where explosive strength will be used
rugby player sprinting down the wing
describe situation in team game where aerobic capacity will be used
to last full 90 minutes in football without tiring
physiological implications of a warm up that would be beneficial to games players (8)
Hb release O2 more easily; improve recruitment/synchronization of motor units; increase enzyme activity; activate neural pathways; increase CO to increase O2/blood flow; vascular shunt to increase blood flow to muscles; increase ME to increase vol O2 for gas exchange; increase elasticity of muscle/connective tissue to reduce risk of injury/increase speed/force of contraction
benefits of hydration (3)
prevent dehydration; maintain viscosity; prevent overheating/maintain correct body *C
drawbacks of hydration (2)
reduced electrolytes; nausea/headache/muscle weakness/cramp
benefits of caffeine (2)
increase fat breakdown/preserve glycogen stores; increase nerve stimulation/focus/improve reaction time
drawbacks of caffeine (2)
diuretic/dehydration; insomnia/GI problems/high blood Pa/HR complications
benefits of cooling aids (6)
reduce core body*C/delay overheat/prevent dehydration; reduce thermal strain; reduce CV drift; vasoconstriction to reduce blood flow; treat injury to reduce pain/swelling; after, vasodilation to repair/speed recovery
drawbacks of cooling aids (4)
hard to perceive intensity/over exertion; mask/complicate injury; ice burns/nerve tissue damage; dangerous if heart conditions
compare acute and chronic injury (2)
A V C; sudden/develop quickly v develop slowly/over a period of time; caused by impact/collision/trauma v caused by overuse
outline medical treatment a sports coach should apply to a dislocation injury (5)
call ambulance; immobilise/keep still/protect/support joint; don’t attempt to relocate bones; ice to reduce swelling/relieve pain; pain medication/anti-inflammatories
plan a warm up (7)
pulse raiser; use slow controlled movements to increase RoM in relation to activity; gradually increase speed/intensity of dynamic stretches; 6-10 reps of each; lunge/open/close gate; stretches should mimic activity; then specific skills of activity
what is meant by tapering (2)
reducing intenisty/vol of training prior to event; to ensure glycogen stores are full/to reduce fatigue
benefits of tapering (5)
optimise performance; max energy stores; increase RBC/buffering capacity; increase fibre recovery; improve sleep
negatives of tapering (5)
performers feel lethargic; struggle to cope with reduced intensity; miss endorphins; worry about weight gain; rapid decrease in aerobic enzymes
how age can affect VO2 max (1)
VO2 max reduced as a performer gets older
how gender can affect VO2 max (2)
males generally higher than females; males higher lung capacity/higher SV/CO
evaluate importance of VO2 max for elite footballer (5)
allow player to last full 90; maintain intensity/delay OBLA; allow team to play at higher intensity; allow quicker recovery after anaerobic work; some players don’t need high VO2 max
compare explosive strength and strength endurance (4)
EX V END; fast speed of contraction v slow speed of contraction; one/short series of contractions v repeated/sustained contractions; max force/2b v submaximal force/2a/1; sprint/jump/throw v row/swim
explain how increase enzyme activity can help delay OBLA (2)
increase efficiency ATP-PC/aerobic system; delay ATP-PC threshold
explain how increase mitochondrial density can help delay OBLA (1)
increase use O2/aerobic respiration/aerobic energy production
explain how increase buffering capacity can help delay OBLA (3)
increase tolerance to lactic acid; reduce effects of lactic acid; prevents the decrease in pH
describe the process of glycogen loading (5)
7 days before significantly reduce carb intake; 7-3 days before train at high intensity; causes severe glycogen depletion in muscles; 3 days before taper training; 3 days before eat high carb diet
long term effects on gymnast if they follow diet high in fat and low in protein (8)
weight gain; increase body fat %; obesity; diabetes; lower immunity; slower nerve transmission to muscle; less opportunity for muscle hypertrophy; slower repair of muscle
