Anatomy and Physiology (1) Flashcards
Define the Aerobic and Anaerobic energy systems
Aerobic= Glucose + oxygen → energy + water + carbon dioxide
Aerobic uses oxygen as an energy source
Anaerobic= Glucose → energy + lactic acid
Anaerobic doesn’t use oxygen as an energy source
What two things decide if something is Aerobic or Anaerobic?
Time and Intensity
Explain thethree different components ofthe recovery process
- Manipulation of diet- Depending on the sport athlete’s will modify their hydration, Carbohydrate and Protein intake. Hydration replaces water stores, Carbs create Gluocse which provides energy and Protein repairs the muscles as a consequence of Hypertrophy.
2.Ice baths or massage- Promotes Vasodilation surrounding muscles that have been used during Physical activity to increase Blood flow, this reduces the likelihood of DOMS (delayed onset of muscle soreness) occurring.
- Cool down- A cooldown consists of three stages which are;Maintain elevated HR and BR,Gradually reduce intensity and Static stretching. Benefits of a Cool down include;
- Removal of lactic acid and waste products
- Aid the body’s recovery, by repaying the oxygen debt
- Reduce the effects of DOMS/Muscular ache
4.Helps repay the oxygen debt
- Decreases body temperature back to normal
Define the energy systems and tell me some characteristics for each energy system
Definitions
Aerobic= Glucose+ Oxygen —-> energy + CO2+ water
(Exercise in the presence of oxygen)
Anaerobic= Glucose—-> energy + lactic acid
(Exercise In the absence of oxygen)
Characteristics
Aerobic = There is a reduction in intensity, meaning an oxygen debt will not be created
Anaerobic = There is no reduction in intensity, meaning the oxygen debt can’t be repaid
Aerobic= Is low intensity for a long perod of time
**Anaerobic= **is high intensity for a short period of time
Suggest three factors that can affect Chris’s speed of recovery.
[3 marks]
- Chris may participate in a cool down which will speed up removal of lactic acid or bring heart rate to
normal slowly (1) - The manipulation of diet to repair muscles or replenish energy stores or replace essential nutrients (1)
- Chris could drink fluids to ensure he is hydrated (1)
- Ice baths to prevent DOMS or remove lactic acid (1)
Explain how you know if an activity/sport or part of an activity/sport is Aerobic or Anaerobic?
Aerobic= Low to moderate intensity for a long period of time, for example marathon running or performing for the full duration of a football match
Anaerobic= High intensity for a short period of time, for example Sprinting or Scrummaging
*You don’t have to use the same examples as above
Discuss whether Weight training is Aerobic or Anaerobic exercise [3 marks]
Anaerobic
1- Can improve Maximal strength and Power if the athlete’s lifts weights that are 70% or above 1 rep max.
2- Lactic acid can be produced due to a lack of oxygen, as Weight training can be performed at high intensity and for short duration.
Aerobic
1- Can improve Muscular and Cardiovascular endurance if the athlete lifts Weights Below 70% of 1 rep max.
2- Low intensity, long periods of activity and low rest between sets allows for oxygen to be used as an energy source.
In 1999, Michael Johnson set a new world record for the 400m with a time of 43.18 seconds.
(a) Justify why his performance was mainly aerobic or anaerobic.
[4 marks]
AO2 1 mark
- Anaerobic
AO3 (sub-max 3 marks)
- 400m is a sprint event and all sprint events are anaerobic (1)
- Maximal intensity / effort and low duration means insufficient oxygen is available to work aerobically (1)
- Energy demand is higher than oxygen available, therefore anaerobic (1)
- No reduction in intensity / time to rest to repay oxygen debt (1)
- Body uses glucose → energy + lactic acid because of the lack of oxygen (1)
Accept any other suitable justification as to why the 400m is an anaerobic event. Answers must include a reasoned justification, linking the demands of the event to how energy is produced.
Analyse how both aerobic and anaerobic exercise can be used in interval training to help improve performance in a team game.
[6 marks]
AO1 – Knowledge of aerobic and anaerobic exercise and interval training eg
* Aerobic – with oxygen. When exercise is not too fast and is steady, the heart and lungs can supply all the oxygen that the working muscles need.
* Glucose + oxygen -> energy + carbon dioxide + water.
* It is used over longer periods of time.
* Anaerobic – without oxygen. When exercise duration is short and at high intensity, the heart and lungs cannot supply blood and oxygen to muscles as fast as the respiring cells need them.
* Glucose -> energy + lactic acid.
* Interval training – periods of training/work that are followed by periods of rest, eg work, rest, work, rest.
* Interval training can be altered to meet specific fitness demands.
AO2 – Application to a team game eg
* Team games involve periods of work and rest therefore interval training is a very appropriate method of training for a team player.
* Interval training can be altered to different team games by altering the time working and the time resting.
* Interval training can also be altered by changing the intensity of the work and making it sports specific.
* Team games involve different intensities of exercise therefore both the aerobic and anaerobic zones are used throughout the duration of the games.
AO3 Analysis of how aerobic and anaerobic exercise can be used in interval training to help improve performance in a team game eg
Aerobic
* Games are usually of a long duration and the aerobic system is used for low to moderate intensity work including jogging into position and walking between phases of play.
* Interval training can be tailored by working for long periods of time (1 minute +) at a moderate intensity to replicate the game duration and intensity eg run at a moderate pace for 3 minutes and rest for 60 seconds and repeat 5 ×.
* Different interval work methods can be used to create variety or to make the training specific to an activity. These may include hill repeats, stair running, plyometrics, ladders, circuit training etc.
* Interval training can be adapted to replicate the different situations in a variety of games.
* The aerobic system in activities such as football, hockey and basketball is used as part of the recovery process from high intensity anaerobic work.
* This will supply energy and help the performer to remove lactic acid from the muscles.
* This reduces fatigue and enables the team player to perform for both longer periods of time and recover for the next burst of intensive exercise.
* If a team player has a developed aerobic system they will be able to work for longer periods of time therefore improving their performance eg repeatedly jogging into position or sustaining long rallies.
Anaerobic
* Most team players employ the anaerobic system throughout the game eg sprinting or dribbling in football, vertical jumping in basketball or sprinting to get into position in netball.
* Interval training will be varied and will replicate the demands of the game eg high intensity interval training (HITT) for up to 1 minute. This may be sprinting for 10 seconds with 30 seconds rest 10 ×.
* Team players will then be using or training the anaerobic energy system. This produces lactic acid as a waste product and can only be used for short intervals in time.
* After HITT such as sprinting in a team game, the performer will have to revert to the aerobic system to help remove lactic acid and pay back any oxygen debt.
* If a team player has a developed anaerobic system they will be able to work with more intensity for longer therefore improving their performance eg repeatedly make fast breaks, track player’s runs or continually jump in volleyball and basketball.
* Tedium and boredom may be prevented by altering or manipulating the demands on the anaerobic or aerobic system.
* Team games have different requirements so a more suitable method of training may be more appropriate eg continuous training to improve the cardiovascular system.
* Not all team games require HITT as they are not used in a game situation eg volleyball setter.
Credit other suitable responses relevant to the question.
What does EPOC stand for?
Excess post exercise oxygen consumption
Explain what happens to an athlete’s breathing during EPOC, also why does this happen?
[4 marks]
- The athlete maintains their increased breathing rate
- The exercise they engaged in will have been Anaerobic
- The Oxygen debt is being repaid
- Lactic acid is being removed from the athlete’s body
Referring to the image below explain the process of EPOC [2 marks]
As it is Anaerobic exercise the athlete’s breathing will not increase fast enough to meet the demands of exercise creating an oxygen debt, which is on the left of the diagram.
Once the athlete has finished exercising, there breathing will remain increased to repay the oxygen debt and flush out any lactic acid.
Explain two shortterm effects of exercise
Fatigue-Muscle fibres are torn as a consequence of exercise and are repaired during Hypertrophy. This consequence causes fatigue as energy systems/carbohydrates are used to replenish the body.
Muscular ache/DOMS-Muscle fibres are torn as a consequence of exercise and are repaired during Hypertrophy. This can leave the muscles feeling sore as torn muscles are replenished.
Light headedness and Nausea occur due to dehydration and low blood pressure
Low BP= not enough blood is being pumped to the muscles (slightly) meaning a slight lack of oxygen
Dehydrated= The blood is slowly thickening meaning lesson oxygen is being circulated to the muscles and organs.
Explain two immediate effects of exercise
Increased Heart rate-Increase blood flow to oxygenate the working muscles, as well as remove Carbon dioxide.
Increased Breathing rate-To oxygenate the red blood cells and exhale Carbon dioxide.
Hot Sweaty/red skin-As a consequence of increased blood flow our core temperature increases. Therefore, the blood vessels rise to the surface to cool down, this causes our skin to turn red. Furthermore, our body sweats to cool down as a consequence of the increased core temperature created by exercising.
Explain three long term effects of exercise
One COF and Two other
Muscular endurance and Maximal strengthis improved as a consequence of Hypertrophy, as the muscle fibres regenerate stronger
Speed is improved as type 2 muscle fibres become more explosive.
Flexibilityis improved as the muscles become more supple if stretched consistently over a prolonged period of time
CV endurance is improved as the heart and lungs become more efficient in supplying oxygen to the working muscles over a prolonged period of time
Change in body shapeFat is burned as a consequence of exercise, whilst simultaneously muscles increase in size due to hyper trophy.
Decrease in resting Heart rate (Bradycardia)Bradycardia occurs as the heart increases in size it is able to circulate a greater volume of blood. Therefore, oxygenated blood is circulated more efficiently with each stroke.
Increase in Heart size (Hypertrophy)The heart consists of Cardiac muscle and increases in size as a consequence of Hypertrophy
State and touch all of the major muscles on the back of the body, head to toe
Rotator Cuff Tricep Latissimus Dorsi Gluteals Hamstrings Gastrocnemius
State and touch all of the major muscles on the front of the body, going from head to toe
Deltoid Pectorals Biceps Abdominals
Hip flexors Quadriceps Tibialis anterior
What attaches the muscles to the bones?
What attaches bone to bone?
What does cartilage do?
True or false movement only occurs at the joint
Muscles= The Tendons (muscles can only pull)
Bones= The ligaments
Provides protection at the end of long bones e.g Femur
True
Tip= The tendons connect the muscle to the bone, which is how movement is possible as the muscles pull the bones (muscles can only pull and not push)
Explain and give a sporting example of how the antagonistic muscles work to produce movement
The agonist muscle contracts, allowing the tendons to pull on the bones to produce movement. Also,the antagonist relaxes.
Example 1= During the upward phase of a bicep curl the bicep is the agonist and the tricep is the antagonist, at the elbow joint.
Example 2= When performing the downward phase of a press up the tricep is the agonist and bicep is the antagonist, at the elbow joint
Example 3= When performing the downward phase of a squat the Quadriceps act as agonist and the Hamstrings act as the agonist, at the knee joint
Tip: The antagonist is ALWAYS opposite the agonist.
What tip can you use to identify the Agonist or Antagonist muscle, at each joint?
- Perform the movement yourself as hard as you can and the muscle in agony is the agonist, then the antagonist is opposite.
E.g perform the upward phase of a bicep curl, pull your fist to your deltoid until touching and you will feel your bicep in “Agony”
Does the agonist and antagonist change depending on the movement at the joint?
Yes
For example-backwards movement at the knee joint means the Hamstring is the agonist. However, forward movement at the knee joint the Quadricep is the agonist.
What are the Agonist and Antagonist muscles for these images?
Image 1— Knee joint
Image 2—-Ankle joint
Image 3—- Shoulder joint
Image 1
Agonist= Hamstring
Antagonist=Quadricep
Image 2
Agonist= Gastrocnemius
Antagonist= Tibialis Anterior
Image 3
Agonist= Deltoid
Antagonist= Rotator Cuff
Define CONCENTRIC contraction, also provide a sporting example
Define ECCENTRICcontraction, also provide a sporting example
Define ISOMETRICcontraction, also provide a sporting example
Concentric contraction refers to the muscle shortening.
Example 1- UPWARD phase of a bicep curl
Example 2- Upward phase of a squat (Quadricep)
Example 3- Upward phase of a Press up (Triceps)
Eccentric contraction refers to the muscle lengthening.
Example 1- DOWNWARD phase of a bicep curl
Example 2- Downward phase of a squat (Quadricep)
Example 3- Downward phase of a Press up (Triceps)
Isometric contraction refers to the muscle staying the same length as it contracts.
Example 1- The plank Example 2- A handstand Example 3- A wall sit
Tip: When giving a sporting example be specific, e.g UPWARD phase of a bicep curl, don’t just say Bicep curl!
If you struggle with muscle contractions, what is the rule you can use to identify which one is occurring?
- Perform the movement yourself to the fullest extent
Firstly, work out the Agonist.
Secondly, if the muscle is in agony during that phase of the exercise the muscle is contracting concentrically, if it is not in agony it is contracting eccentrically.
Example- The Quadriceps is the agonist for a squat.During the downward phase there is no agony (Eccentric) during the upward phase there is agony (concentric)
