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PE > A2 Exercise Physiology > Flashcards

A2 Exercise Physiology Flashcards

1
Q

What is meant by having a balanced diet?

A

Having the correct proportions of all 7 components to ensure an adequate intake of nutrients

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2
Q

Why do different people have different balanced diets?

A

Different performers need different proportions of the components e.g. a weightlifter needs more protein than a marathon runner

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3
Q

What are the 7 components of a balanced diet?

A

Carbohydrates, proteins, fats, vitamins, minerals, water and fibre

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4
Q

What are carbohydrates?

A

The primary source of energy for high intensity exercise

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5
Q

What are the 2 types of carbohydrates?

A

Simple and complex

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6
Q

What are simple carbohydrates?

A

Fast release energy within 30 mins e.g. fruits

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7
Q

What are complex carbohydrates?

A

Slow release energy, 24 hours e.g. pasta

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8
Q

How and where is glucose stored in the body?

A
  • glycogen
  • liver and muscles
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9
Q

What is glycaemic index?

A
  • ranks carbohydrates according to effect on blood glucose levels
  • food with low glycaemic index has slow release glucose
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10
Q

What are fats?

A

Primary source of energy for low intensity exercise

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11
Q

What are the 4 types of fats?

A

LDL, HDL, saturated fats and unsaturated fats

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12
Q

What are HDLs?

A
  • high density lipoproteins
  • good ones
  • transport cholesterol to liver where it is broken down to lower risk of heart disease
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13
Q

What are LDLs?

A
  • low density lipoproteins
  • bad ones
  • transport cholesterol to cholesterol on blood to tissues and deposit them as atheroma
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14
Q

What are saturated fats and what is their effect?

A
  • comes from meats
  • an excess leads to weight gain and high cholesterol
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15
Q

What are unsaturated fats?

A
  • come from meat and dairy
  • artificial fats for a high shelf life
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16
Q

What are proteins?

A

Chains of amino acids for growth and repair of muscles

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17
Q

When do proteins provide some energy.

A

When carbohydrates and fat stores are low

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18
Q

What are vitamins?

A

Help bodily processes

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19
Q

What are the 2 types of vitamins?

A

Fat soluble and water soluble

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20
Q

What are fat soluble vitamins?

A
  • found in fatty foods/animal products
  • stored in liver and fatty tissues
  • used in anaerobic exercise
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21
Q

What are examples of fat soluble vitamins?

A

A, D, E and K

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22
Q

What are water soluble vitamins?

A
  • found in most foods e.g. fruits and vegetables
  • not stored in body so must be taken every day but an excess has no benefits as excreted through urine
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23
Q

What are examples of water soluble vitamins?

A

B and C

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24
Q

What are minerals and where are they found?

A

Aid bodily processes and found in meat, dairy etc.

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25
Q

What are some examples of minerals?

A

Iron and calcium

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26
Q

What are electrolytes?

A

When minerals dissolve and are able to conduct electrical impulses

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27
Q

What is iron?

A

A type of mineral that helps form haemoglobin

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28
Q

What is calcium?

A

A type of mineral that helps form strong bones

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29
Q

What is fibre and what is it found in?

A
  • aids digestion for the slow release of energy
  • whole meal based foods e.g. cereal, bread, pasta
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30
Q

What is the purpose of water?

A
  • aids hydration
  • transport nutrients, hormones and waste products
  • thermoregulation
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31
Q

What are the effects of dehydration?

A
  • increased blood viscosity
  • reduced sweating leading to an increased temperature
  • headaches/cramps
  • increased heart rate
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32
Q

What is a supplement?

A

A legal or illegal substance that is taken to have in excess or make up a deficit

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33
Q

What are the reasons for taking supplements?

A
  • improve performance
  • meet requirements for competition e.g. weight
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34
Q

What are examples of supplements?

A
  • diuretics
  • creatine monohydrate
  • steroids
  • ashwganda
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35
Q

What is glycogen loading?

A
  • 6 days prior to event: high protein diet, high intensity exercise, deplete carb stores
  • 3 days prior to event: high carb diet, low intensity exercise
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36
Q

What kind of reformer would do glycogen loading and why?

A

Endurance athletes as it benefits the aerobic system

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37
Q

What are advantages of glycogen loading?

A
  • delays fatigue
  • increased aerobic capacity
  • delays need to burn fats by beta oxidation which requires more oxygen
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38
Q

What are disadvantages of glycogen loading?

A
  • in the loading phase = bloating, weight increase and slow digestion
  • in the depletion phase = irritability, lack of energy
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39
Q

What is creatine monohydrate?

A

Increases PC stores to fuel ATP-PC system

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40
Q

Who would use creatine monohydrate?

A

Explosive athletes e.g. sprinters, javelin

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41
Q

What are advantages of using creatine monohydrate?

A
  • provides ATP
  • allows ATP-PC system to last longer
  • increases muscle mass
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42
Q

What are disadvantages of using creatine monohydrate?

A
  • hinders aerobic performance
  • mixed evidence to show benefits
  • possible side effects e.g. dehydration, bloating and muscle cramps
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43
Q

What is sodium bicarbonate?

A
  • antacid
  • buffers blood preventing lactic acid changing blood/muscle pH
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44
Q

Who would use sodium bicarbonate?

A

Athletes using anaerobic glycolytic system e.g. 400m runners

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45
Q

What are advantages of using sodium bicarbonate?

A
  • reduce muscle acidity
  • buffer blood
  • delays fatigue
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46
Q

What are disadvantages of using sodium bicarbonate?

A

Side effects e.g. vomiting, cramping, bloating

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47
Q

What is caffeine and what energy systems does it help?

A
  • stimulant
  • helps ATP-PC system by increasing reaction time/mental alertness
  • helps aerobic system as increased fatty acid mobility
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48
Q

What are the advantages of caffeine?

A
  • reduces fatigue
  • delays use of glycogen stores
  • improved reaction time
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49
Q

What are disadvantages of caffeine?

A
  • loss of fine control
  • against rules in most sports when used in high quantities
  • side effects e.g. dehydration, insomnia, cramps
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50
Q

What are the 2 types of injuries?

A

Acute and chronic injuries

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51
Q

What is an acute injury?

A

An injury that occurs suddenly during exercise

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52
Q

What are 4 characteristics of an acute injury?

A
  • immediate pain
  • swelling
  • protruding bone/joint visibly out of place
  • restricted movement
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53
Q

What are examples of acute injuries?

A
  • fracture
  • dislocations
  • strains
  • sprains
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54
Q

What is a fracture?

A

Break in the bone that is simple or compound

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55
Q

What is the difference between a simple and compound fracture?

A
  • simple is a break that doesn’t penetrate the skin
  • compound is a break that penetrates the skin
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56
Q

What is a dislocation?

A

Occurs at joints where the ends of bones are forced out of place

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57
Q

What is a strain?

A

Pulled/torn muscles when fibres stretch too far

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58
Q

When is a strain common?

A
  • in team games
  • accelerating or decelerating
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59
Q

What is a sprain?

A

Pulled/torn when they are stretched too far

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60
Q

What does a ligament connect?

A

Bone to bone

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61
Q

When a sprains common?

A

In sports that require twisting or rotation

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62
Q

What are chronic injuries?

A

Overuse injuries that are long term

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63
Q

What are 3 characteristics of chronic injuries?

A
  • pain when taking part in exercise
  • dull ache when resting
  • swelling
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64
Q

What are examples of chronic injuries?

A
  • achilles tendinitis
  • stress fracture
  • tennis elbow
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65
Q

What is achilles tendonitis?

A

Overuse injury causing pain at tendons in the ankle

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66
Q

What does a tendon connect?

A

Muscle to bone

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67
Q

What is a stress fracture?

A

Overuse injury where affected bone becomes tender and swollen resulting in small cracks

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68
Q

What often causes stress fractures?

A
  • rapid increase in frequency/intensity of exercise
  • muscle is fatigued and unable to absorb impact
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69
Q

When are stress fractures common?

A

Weight bearing sports

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70
Q

What is tennis elbow?

A

Overuse injury causing muscles/tendons at elbow to be inflamed causing tiny tears

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71
Q

What are examples of injury prevention methods?

A
  • screening
  • protective equipment
  • taping and bracing
  • warm up/cool down
  • flexibility training
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72
Q

What is screening?

A
  • assessment of physiology e.g. RoM, muscle imbalances, alignment etc through use of machines
  • helps to detect underlying health conditions
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73
Q

What are advantages to screening?

A

By identifying underlying health conditions it allows individual to plan

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74
Q

What are disadvantages of screening?

A
  • not 100% accurate
  • increase anxiety
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75
Q

What is protective equipment and the effect of it?

A
  • using shin pads, gum shields, helmet sets
  • reduce chance of injury
  • increases confidence
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76
Q

What is taping?

A

Tape weak joints to give support and stability to strains/muscular injuries

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77
Q

What is bracing?

A

Use of braces to stabilise sprains

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78
Q

What are advantages of taping and bracing?

A
  • aid recovery
  • increase confidence
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79
Q

What are disadvantages of taping and bracing?

A
  • ineffective if not done properly
  • reduce mobility
  • may become a target for opposition
80
Q

What are the stages of a warm up?

A
  • pulse raiser
  • dynamic stretching
  • sport specific activity
81
Q

What are the benefits of a warm up?

A
  • increase elasticity of muscles
  • increased body temperature
  • increased heart rate
  • mental preparation
82
Q

What are the 4 types of training?

A
  • active
  • passive
  • static
  • ballistic
83
Q

What is active stretching?

A

Moving into a stretched position then holding it independently

84
Q

What is passive stretching?

A

Stretching using external forces e.g. PNF stretching

85
Q

What is static stretching?

A

Stretching in a stationary position

86
Q

What is ballistic stretching?

A

Using swinging and bouncing movements to overstretch body parts

87
Q

What is a strength of ballistic stretching?

A

It can replicate sporting movements e.g. cricket bowler

88
Q

What are some injury rehab methods?

A
  • RICE
  • proprioceptive training
  • strength training
  • hyperbaric chamber
  • cryotherapy
  • hydrotherapy
89
Q

What is RICE and what kind of injuries is it used for?

A
  • Rest Ice Compression Elevation
  • use to limit pain and swelling
  • common injuries e.g. strains
90
Q

What is proprioceptive training?

A
  • use of hopping/jumping/balancing to restore lost proprioception after injury
  • e.g. use of a balance board to educate the body to control balance subconsciously
91
Q

What is strength training and the different types?

A
  • use of resistance to rebuild muscle tissue post injury
  • free weights. machine weights, body weights, therabands
92
Q

What is free weights?

A

The muscles must stabilise the weight as no machine involved e.g. kettlebells

93
Q

What are advantages of using free weights?

A
  • can target specific areas
  • replicate sport specific activities
94
Q

What are disadvantages of free weights?

A
  • poor form can lead to further injury
  • use of wrong weights
95
Q

What are machine weights?

A

Where the machine has control in early stages with set exercises e.g. chest press

96
Q

What are advantages of machine weights?

A
  • good in early stages of rehab
97
Q

What are disadvantages of machine weights?

A
  • limited exercises so cannot replicate sporting actions
  • may not target correct muscles
98
Q

What is body weight training?

A

Use of the body as the resistance to build strength e.g. plank

99
Q

What are advantages of body weight training?

A
  • no equipment needed
  • good in early stages as weight is controlled
100
Q

What are disadvantages of body weight training?

A
  • no opportunity to overload
  • can’t target specific muscles
101
Q

What is theraband training?

A

Use of latex bands that vary in resistance

102
Q

What are advantages of theraband training?

A
  • can vary the resistance used
  • relatively easy to use
103
Q

What are disadvantages of theraband training?

A
  • may use incorrect resistance
  • limited exercises
104
Q

What is a hyperbaric chamber?

A

A chamber that is 100% oxygen

105
Q

How does a hyperbaric chamber help injury rehab?

A

– more oxygen breathed in
- more oxygen to affected area to aid recovery
- reduced swelling

106
Q

What kind of performer is a hyperbaric chamber suitable for?

A

Elite performers

107
Q

What are advantages of hyperbaric chambers?

A

Reliable and accurate

108
Q

What are disadvantages of hyperbaric chambers?

A
  • expensive
  • claustrophobic
109
Q

What is cryotherapy?

A

A chamber of liquid nitrogen that is -100ºc

110
Q

How does a cryotherapy chamber help injury rehab?

A
  • vasoconstriction inside the chamber where blood rushes to vital organs
  • vasodilation outside of chamber, flooding the injury with oxygenated blood and removes waste products
111
Q

What type of injury is cryotherapy used for?

A

More likely chronic

112
Q

What type of performer uses cryotherapy?

A

Elite performers

113
Q

What is a weakness of cryotherapy?

A

Cannot target specific areas of the body

114
Q

What is hydrotherapy?

A

Heated pools where simple exercises are carried out

115
Q

How does hydrotherapy help injury rehab?

A
  • improves blood circulation
  • relieves pain
  • helps muscles to relax
116
Q

What are some advantages of hydrotherapy?

A
  • buoyancy helps to support body weight in early stages of injury rehab
  • the after can act as a resistance to strengthen injured area
  • can vary exercises
117
Q

What are examples of recovery from exercise methods?

A
  • compression garments
  • massage
  • foam rollers
  • cold therapy
  • ice baths
118
Q

What are compression garments and how do they aid recovery?

A
  • tight bandages
  • improve blood circulation increasing lactate removal and reduce inflammation
  • prevent DVT
119
Q

How do massages aid recovery?

A
  • increases blood flow to soft tissue so more oxygen and nutrients to repair damage
  • remove lactic acid
  • relieve muscle tension
120
Q

What is a weakness of massage as a recovery method?

A

If the person didn’t know what they were doing it could cause more damage

121
Q

How do foam rollers aid recovery?

A

Release tension in muscles and fascia

122
Q

What are some weaknesses of foam rollers as a recovery method?

A
  • only appropriate for certain types of injury
  • ineffective if not used correctly
123
Q

How does cold therapy aid recovery from exercise?

A

Causes blood vessels to vasoconstrict and vasodilate reducing swelling and muscle spasms

124
Q

How do ice baths aid recovery from exercise?

A

Cause vasoconstriction and vasodilation which reduces swelling

125
Q

Why is sleep important for recovery from exercise?

A

Rebuilds damaged muscle cells as blood is directed away from the brain

126
Q

How does nutrition aid recovery from exercise?

A

Replenish glycogen stores during first 20 mins post exercise enhances performance the next day

127
Q

What is quantitative data?

A

Data in numbers that is factual e.g. fitness tests

128
Q

What is qualitative data?

A

Data that is in words and is often based off of thoughts, feelings and emotions e.g. the Borg scale

129
Q

What is objective data?

A

Data that is based on facts (quantitative)

130
Q

What is subjective data?

A

Data that is based on personal opinions/beliefs etc (qualitative)

131
Q

What is validity?

A

Whether the research method is investigating what it aims to e.g. sit and reach test isn’t a valid way of measuring cardiovascular endurance

132
Q

What is reliability?

A

Whether the same test is repeated and similar results are found

133
Q

How can you ensure reliable data?

A
  • tester should be experienced
  • standardised equipment
  • correct sequencing of the test
  • repetition to avoid human error
134
Q

What are 4 physiological effects of a warm up?

A
  • increased body temperature
  • increased muscle elasticity
  • anticipatory rise
  • increased blood flow to working muscles
135
Q

What are 3 physiological effects of a cool down?

A
  • faster removal of lactic acid
  • reduced heart rate
  • reduced effect of DOMs
136
Q

What are the principles of training?

A
  • specificity
  • progressive overload
  • reversibility
  • recovery
137
Q

What is specificity as a principle of training?

A

Ensuring a training programme is relevant to the performers needs e.g. a marathon runner must train in the aerobic zone

138
Q

What are some factor that need to be relevant to the performer in a training programme?

A
  • energy system
  • muscle fibre
  • skills
  • intensity
  • duration
139
Q

What is progressive overload as a principle of training?

A

Gradually increasing the FIIT principles e.g. marathon runner training for 10 minutes more every week

140
Q

What is reversibility as a principle of training?

A

When training stops, any adaptations made deteriorate

141
Q

How long does it take for reversibility to occur?

A

1/3 time spent training

142
Q

What is recovery as a principle of training?

A

Allowing for rest days (3:1)

143
Q

What are the FIIT principles?

A
  • frequency
  • intensity
  • time
  • type
144
Q

What is frequency as a FIIT principle?

A

How often training is e.g. sprinter going from training 3 times a week to 4 times a week

145
Q

What is intensity as a FIIT principle?

A

How hard the training is (training zones)

146
Q

What is time as a FIIT principle?

A

How long the training sessions are

147
Q

What is type as a FIIT principle?

A

Varying the types of exercise to maintain motivation and prevent plateau

148
Q

What is periodisation?

A

Dividing the season into blocks where specific training occurs

149
Q

What are the 3 cycles in periodisation?

A

Macro, meso and micro

150
Q

What is a macrocyle and the phases in it?

A
  • long term goal that lasts the entire season
  • preparation = preseason development of fitness
  • competition = during season where fitness is maintained but skills are refined
  • transition = post season where athletes rest and recover
151
Q

What is a mesocycle?

A
  • lasts 4-12 weeks
  • has a particular focus which is usually a component of fitness e.g. cardiovascular endurance
152
Q

What is a microcycle?

A
  • lasts a few days to a week
  • focus on a particular skill/skill related component
153
Q

What is tapering?

A

Reduction in training a few days prior to competition to ensure peaking

154
Q

What is peaking?

A

When the performer is at their best ability

155
Q

Why is the timing of tapering and peaking so important?

A

Athletes want to peak at the right time before reversibility occurs

156
Q

What is double periodisation?

A

Some sports require athletes to peak at multiple times in a season e.g. summer and winter athletics

157
Q

What is continuous training and an example of a type of performer who would use it?

A
  • training for 20 mins +
  • aerobic system
  • low intensity
  • e.g. marathon runner
158
Q

What is fartlek training and an example of a performer who would use it?

A
  • changing between anaerobic exercise and aerobic
  • games players e.g. football
159
Q

What is interval training?

A
  • periods of anaerobic work with periods of rest
  • e.g. sprinters
160
Q

What is circuit training and an example of a performer who would use it?

A
  • series of stations that can target specific skills
  • rest periods between stations
  • e.g. rugby player
161
Q

What is weight training and an example of a performer who would use it?

A
  • use of varying weights to develop muscular strength and endurance
  • can target specific muscles
  • e.g. weightlifter
162
Q

What is PNF stretching and an example of a performer who would use it?

A
  • use of passive stretched (using an external force)
  • the antagonist relaxes allowing the agonist to contract and lengthen
  • develops flexibility
  • e.g. gymnast
163
Q

What is linear motion?

A

Movement in a straight or curved line where all body parts move the same distance at he same speed in the same direction

164
Q

What is a sporting example of linear motion?

A

100m sprint or 200m sprint

165
Q

What do Newtons laws describe?

A

The relationship between between the body/object and the forces acting upon them

166
Q

What are Newtons 3 laws?

A
  • Law of Inertia
  • Law of Acceleration
  • Law of Action/Reaction
167
Q

What is the law of inertia and an example?

A
  • a force is required to change an object/body’s state of motion
  • inertia is the resistance to this change
  • the bigger the mass the bigger the inertia
  • e.g. kicking a football
168
Q

What is the law of acceleration and an example?

A
  • force = mass x acceleration
  • rate if acceleration is directly proportional to force exerted assuming mass is constant
  • e.g. 100m sprinter applying force to the starting block causing them to accelerate
169
Q

What is the law of action/reaction and an example?

A
  • every action force has an equal and opposite reaction force
  • e.g. sprinter applying a force into the blocks as the blocks apply an equal force back causing them to accelerate
170
Q

What is the equation for speed?

A

Speed = distance / time

171
Q

What is the centre of mass?

A

Point of concentration of mass/ point of balance

172
Q

Is centre of mass regular or irregular in humans?

173
Q

What are the factors affecting stability and why?

A
  • height of centre of mass = lower the centre of mass the more stability
  • position of line of gravity = should be central over base support
  • area of base support = more contact points the larger the base support the more stable
  • mass of performer = more mass, greater stability as they have a greater inertia
174
Q

What are some sporting examples of factors affecting stability?

A
  • low stance in rugby makes it harder to be pushed over
  • in Fosbury flop in high jump the centre of mass goes under the bar so they don’t have to lift centre of mass over the bar
  • 100m sprinter’s centre of mass needs to be higher to drive forwards
175
Q

What is the fulcrum?

176
Q

What is the resistance?

177
Q

What is the effort?

A

The muscle

178
Q

What is the order in a first class lever?

A

Effort - Fulcrum - Lever

179
Q

What movement is at a first class lever and a sporting example?

A
  • extension at elbow/knee e.g. throwing a dart
  • neck movement e.g. heading a football
180
Q

What is the order of a second class lever?

A

Fulcrum - Effort - Resistance

181
Q

What movement is at the second class lever and sporting examples?

A

Plantar flexion e.g. netball defending

182
Q

What is the order of a third class lever?

A

Fulcrum - Effort - Resistance

183
Q

What movement is at a third class lever and a sporting example?

A

Flexion and extension (depends on movement) e.g. bicep curl

184
Q

What is the force arm?

A

Distance between fulcrum and effort

185
Q

What is the resistance arm?

A

Distance between fulcrum and resistance

186
Q

What is a mechanical disadvantage?

A

Resistance arm is longer than the force arm so cannot move heavy loads but have a larger range of movement

187
Q

What is a mechanical advantage?

A

Force arm longer than the resistance so cannot move heavy move a large load with little force but have a smaller range of movement

188
Q

What are 1st and 3rd class levers mechanical advantages and disadvantages?

A
  • advantage = large range of movement, move resistance quickly
  • disadvantage = cannot move a large resistance
189
Q

What are a 2nd class levers mechanical advantages and disadvantages?

A
  • advantages = can generate much larger forces to lift heavier loads
  • disadvantages = slow and limited range of movement.
190
Q

What is a scalar quantity?

A

Measurement that only has a magnitude

191
Q

What is a vector quantity?

A

Measurements that are described in magnitude and direction

192
Q

What is a vector quantity?

A

Measurements that are described in magnitude and direction

193
Q

What is mass?

A
  • scalar quantity
  • physical matter
194
Q

What is weight?

A
  • vector
  • force on a given mass due to gravity
195
Q

What is distance?

A
  • scalar
  • length of path body moves from one position to another
196
Q

What is displacement?

A
  • vector
  • length of straight line from start to finish
197
Q

What is speed?

A
  • scalar
  • rate of change of distance

PE (6 decks)

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