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pe paper 1 > 1.2 > Flashcards

1.2 Flashcards

1
Q

possible reasons for different sit and reach scores for sedentary individual, gymnast and rugby player (11)

A

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

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2
Q

plan dynamic flexibility programme to improve RoM for rugby player (9)

A

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

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3
Q

physiological adaptations of flexibility training (5)

A

increase elasticity connective tissue; increase resting length muscle/connective tissue; muscle spindles adapt to increased length; increased RoM at a joint; stretch reflex inhibited

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4
Q

methods of flexibility training (4)

A

static/active/passive/isometric; dynamic; ballistic; proprioceptive neuromuscular facilitation

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5
Q

identify ergogenic aids that would benefit an aerobic athlete (7)

A

carb loading; fluid intake; gene doping; blood doping; EPO; cooling aids; training aids

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6
Q

explain why cooling aids are used as method of improving performance and helping recovery (6)

A

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

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7
Q

how carb loading benefits aerobic athletes (2)

A

increases bodys glucose/glycogen stores; allow them to perform longer as greater fuel supply

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8
Q

how fluid intake benefits aerobic athletes (4)

A

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

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9
Q

how EPO and blood doping benefit aerobic athletes (4)

A

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

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10
Q

how cooling aids benefit aerobic athletes (4)

A

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

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11
Q

comparison point when comparing ergogenic aids (6)

A

status; what it benefits; how it benefits; why it benefits; side effects; used by

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12
Q

compare EPO and HGH (6)

A

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

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13
Q

compare creatine and bicarbonate (5)

A

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)

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14
Q

describe intermittent hypoxic training (4)

A

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

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15
Q

benefits of IHT (8)

A

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

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16
Q

risks of IHT (7)

A

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

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17
Q

pharmological aids that would enhance performance in weight lifting (2)

A

anabolic steroids; human growth hormone

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18
Q

outline timing and composition of pre event meals an endurance athletes may have in hours leading up to event (5)

A

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

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19
Q

physiological adaptations as a result of strength training (8)

A

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

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20
Q

explain what is meant by static flexibility

A

RoM at a joint without movement/speed

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21
Q

explain what is meant by dynamic flexibility

A

RoM at a joint performed at speed

22
Q

outline when explosive strength and strength endurance would be needed in gymnastics

A

fast/powerful/dynamic movement eg somersault or tumbling routine or sprint to the vault; repeated strength movements eg floor/rings/bars/pommel horse

23
Q

describe using an eg what static strength is

A

force applied against resistance with no movement/no change in muscle length eg crucifix on rings in gymnastics

24
Q

describe using an eg what dynamic strength is

A

force applied with movement/change in muscle length eg throwing a javelin

25
Q

describe using an eg what maximum strength is

A

max/greatest force applied in a single contraction eg deadlift in weightlifting

26
Q

why a javelin thrower would benefit from good shoulder flexibility (5)

A

increase RoM over which force is applied; reduced tension in antagonists; increased speed of contraction/explosive strength; increase momentum; decrease risk of injury

27
Q

example of how static flexibility can be beneficial to performance

A

to be able to do the splits well

28
Q

example of how dynamic flexibility can be beneficial to performance

A

to be able to reach for an interception in netball

29
Q

describe situation in team game where explosive strength will be used

A

rugby player sprinting down the wing

30
Q

describe situation in team game where aerobic capacity will be used

A

to last full 90 minutes in football without tiring

31
Q

physiological implications of a warm up that would be beneficial to games players (8)

A

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

32
Q

benefits of hydration (3)

A

prevent dehydration; maintain viscosity; prevent overheating/maintain correct body *C

33
Q

drawbacks of hydration (2)

A

reduced electrolytes; nausea/headache/muscle weakness/cramp

34
Q

benefits of caffeine (2)

A

increase fat breakdown/preserve glycogen stores; increase nerve stimulation/focus/improve reaction time

35
Q

drawbacks of caffeine (2)

A

diuretic/dehydration; insomnia/GI problems/high blood Pa/HR complications

36
Q

benefits of cooling aids (6)

A

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

37
Q

drawbacks of cooling aids (4)

A

hard to perceive intensity/over exertion; mask/complicate injury; ice burns/nerve tissue damage; dangerous if heart conditions

38
Q

compare acute and chronic injury (2)

A

A V C; sudden/develop quickly v develop slowly/over a period of time; caused by impact/collision/trauma v caused by overuse

39
Q

outline medical treatment a sports coach should apply to a dislocation injury (5)

A

call ambulance; immobilise/keep still/protect/support joint; don’t attempt to relocate bones; ice to reduce swelling/relieve pain; pain medication/anti-inflammatories

40
Q

plan a warm up (7)

A

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

41
Q

what is meant by tapering (2)

A

reducing intenisty/vol of training prior to event; to ensure glycogen stores are full/to reduce fatigue

42
Q

benefits of tapering (5)

A

optimise performance; max energy stores; increase RBC/buffering capacity; increase fibre recovery; improve sleep

43
Q

negatives of tapering (5)

A

performers feel lethargic; struggle to cope with reduced intensity; miss endorphins; worry about weight gain; rapid decrease in aerobic enzymes

44
Q

how age can affect VO2 max (1)

A

VO2 max reduced as a performer gets older

45
Q

how gender can affect VO2 max (2)

A

males generally higher than females; males higher lung capacity/higher SV/CO

46
Q

evaluate importance of VO2 max for elite footballer (5)

A

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

47
Q

compare explosive strength and strength endurance (4)

A

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

48
Q

explain how increase enzyme activity can help delay OBLA (2)

A

increase efficiency ATP-PC/aerobic system; delay ATP-PC threshold

49
Q

explain how increase mitochondrial density can help delay OBLA (1)

A

increase use O2/aerobic respiration/aerobic energy production

50
Q

explain how increase buffering capacity can help delay OBLA (3)

A

increase tolerance to lactic acid; reduce effects of lactic acid; prevents the decrease in pH

51
Q

describe the process of glycogen loading (5)

A

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

52
Q

long term effects on gymnast if they follow diet high in fat and low in protein (8)

A

weight gain; increase body fat %; obesity; diabetes; lower immunity; slower nerve transmission to muscle; less opportunity for muscle hypertrophy; slower repair of muscle

pe paper 1 (3 decks)

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