2022 Exam Exercise Physiology Flashcards
Name and Define the 4 methods of Heat Transfer
- Conduction: Heat exchanged by 2 objects in contact.
- Convention: Heat exchanged with a fluid that is flowing (Air & Water)
- Radiation: Heat transfer from a warmer body to a cooler body.
- Evaporation: Cooling of the body as a result of vaporisation of sweat.
What is Heart Rate
The number of times the heat beats per minute.
What is Stroke Volume
The amount of blood ejected from heart with each beat.
What is Cardiac Output
The amount of blood circulating around the body every minute = HR x SV
What is Double Heat Load
Situation where the body is forced to deal with metabolic and environmental heat.
What is Cardiovascular Drift
When the heart rate increases in an attempt to maintain cardiac output caused by a decrease in stroke volume.
What is Dehydration
Occurs when the amount of body leaving the water
What is, and how do you hyper-hydrate
Involves increasing the body’s fluid stores by consuming extra fluid prior to an event.
600ml 3-4 hours before event.
400ml just before game to prime the stomach
Avoid caffeine as it is a diuretic
How do you manage water intake during exercise
Drink approximately 200ml, every 15 mins.
Don’t just drink when thirsty
Make sure to also have sports drinks an hour after beginning as you will lose salts in sweat.
How do you manage water intake after exercise
You need to replenish back to pre exercise weight.
For every 1L sweat loss, you need 1.5L as you will urinate some out.
Consume sport drink to keep osmality high so you don’t urinate as much.
What is Hyponatremia
An abnormally low concentration of Sodium in the blood.
When a person is exercising and just drinking water, the salts are not being replaced.
Essentially, it is an imbalance where a lack of salt can interfere with the heart and muscle functions.
What are 5 physiological responses to exercising in the heat.
- Increased HR, Decreased SV
- Rapid Dehydration
- Increased blood viscosity due to decreased plasma vol.
- Increased peripheral blood flow.
- Increased core and peripheral temperatures.
4 ways to help cope with exercising in the heat.
- Hydration
- Clothing
- Pre cool body
- Acclimatise
name and describe 3 Physiological responses to exercising in the cold.
- Peripheral Vasoconstriction: Blood flow away from skin surface to core.
- Shivering: Muscle contractions designed to create heat
- Piloerection: Body hair stands on end to trap warm air layer.
Why is it harder to breathe at altitude.
It is harder to breathe as there is a smaller concentration of oxygen in the air. When breathed in, it affects the concentration gradient needed to diffuse oxygen into blood, causing a lack of oxygen to enter.
List, judge which of the 3 Altitude Acclimatisation methods are the best.
- Live High, Train Low: This is BEST
- Live High, Train High: This is STUPID
- Live Low, Train High: This is STUPID
Name 3 acute, and 3 chronic adaptations to altitude trainign
Acute: Higher Resp rate, Higher Tidal Volume and Higher levels of nausea
Chronic: Higher Haematocrit, Higher Mitochondria, Higher Aerobic Enzymes
What are 3 functions of Protein
Growth of muscle tissue, Repair of muscle tissue, Production of red blood cells and antibodies.
What % of Caloric Intake should a normie have, vs an athlete.
Normie:
45-55% of daily caloric intake.
Approx 4.2g/kg bodyweight
Athlete:
60% daily caloric intake.
Approx 8-10g/kg bodyweight
What is Carbohydrate loading
Carbohydrate loading is a nutritional intervention aimed at delaying the depletion of glycogen stores.
What is the 3 day Carbo-load method
Consume approximately 7-8g/kg bodyweight of carbohydrates for 3 days leading up to competition
Players can still exercise, however there is significant tapering occurring leading up to competition so as to not deplete glycogen stores.
What is the 1 day Carbo-load method
Consume 8-10g/kg of bodyweight of carbs the day before competition. = about 3 loaves of bread (Supplements have to be used)
Tapering is required to spare muscle glycogen stores.
What are the advantages and disadvantages to Carbo loading
Adv:
- Builds glycogen stores delaying its depletion
- Allows athletes to maintain intensity for longer periods of time due to glycogen sparing.
Neg:
- Increases water absorption = increase in weight.
What is peaking?
involves the achievement of optimal performance at the appropriate time in the training plan.
What is tapering
Reduction of training volume in the days/weeks leading up to a competition to allow the body to recover from training overload
How are training programs periodised?
They are periodised into Macrocycles (3 months), Mesocycles (4 weeks), and Microcycles (3-10 days)
What are the 5 phases to Macrocycles?
Preparation, Pre Comp, Comp, Evaluation and Transition Phase
What is the Preparation Phase (Hint: Broken up into 2)
Can be broken up into two:
General Prep: Training designed to build up an aerobic base. Usually high training volume with low/med intensity. Basic Skills
Specific Prep: Develop Game specific fitness, skills and strategies. Reduced training volume with increased intensity
What is the Pre Comp Phase
Reach peak match condition Match specific intensity Intensity increase, Volume decrease Trial games Recovery sessions.
What is the Competition phase
Maintain fitness Focus on psychological and tactical preparation Recovery critical Peaking and Tapering critical Variation in hard and easy training
What is the Evaluation Phase
Mostly for the coach
Analyses strengths and weakness of programme
Gives info for next year.
What is the Transition Phase
Training vol and intensity significantly reduced to allow physical and psychological recovery
Aerobic fitness hopefully maintained
Differing Sports
Monitor nutrition
List 3 advantages and disadvantages of Anabolic Steroids
ADV:
- Increase Strength
- Decreases recovery time
- Stim protein synthesis
DisADV
- Acne
- Liver Damage
- Depression
List 3 advantages and disadvantages of Stimulants
ADV
- Increase awareness
- Increase aggression
- Masks fatigue
DisADV
- Anxiety
- Restlessness
- Insomnia
