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Physical Education > AOS3 Unit 3 > Flashcards

AOS3 Unit 3 Flashcards

1
Q

Carbohydrates (consumed travel and stored)

A

travel in blood as glucose, stored in muscle as glycogen and used during exercise.

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2
Q

Fats (consumed travel and store)

A

travels in blood as free fatty acids, stored in muscle as triglycerides, the preferred fuel at rest.

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3
Q

Protein (consumed travel and stored)

A

Travels in blood as Amino Acids, stored in muscle as amino acids.

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4
Q

Chemical fuel

A

Phospho-creatine

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5
Q

Carbohydrates (food examples)

A

Pasta, Lollie’s, white rice, grain bread

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6
Q

Fats (food examples)

A

Butter, avocado, cheese and oil

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7
Q

Protein (food examples)

A

Red meat, chicken, lentils and eggs

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8
Q

High GI Foods function

A

Release glucose into the bloodstream rapidly increasing blood glucose and insulin levels, consume post exercise

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9
Q

Low GI Foods function

A

Release glucose slowly into the bloodstream, helping stabilize blood glucose during exercise.

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10
Q

Gycaemic Index

A

Provides an indicator of how quickly glucose is broken down and released into the blood stream over a 2 hour period of time.

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11
Q

Chemical Breakdown of ATP

A

ATP -> ADP + Pi + energy

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12
Q

Is the ATP- PC system anaerobic or aerobic?

A

Anaerobic

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13
Q

Intensity %HRM of ATP-PC

A

95-100%

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14
Q

Fuel of ATP-PC

A

Creatine Phosphate

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15
Q

Rate of ATP resynthesis of ATP-PC

A

very rpid

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16
Q

Capacity of ATP-PC

A

10 seconds

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17
Q

Yield of ATP-PC

A

<1 ATP low

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18
Q

Fatigue mechanism of atp-pc

A

CP depletion

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19
Q

recovery strategy for atp-pc

A

passive recovery

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20
Q

is atp-pc finite or infinite?

A

finite

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21
Q

example activities using atp-pc system

A

long jump, weightlifting

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22
Q

Rates of PC replenishment

A

30 seconds = 70% PC
60 seconds = 87% PC
3 minutes = 98% PC

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23
Q

How do I train the ATP-PC system?

A

1) have a 1:5 work to rest ratio
2) 3 minute passive recovery
3) change amount of reps

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24
Q

Is the anaerobic system anaerobic or aerobic?

A

Anaerobic

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25
Q

Intensity %HRM of anaerobic glycolysis

A

85 - 95% HRM

26
Q

Food fuel of anaerobic glycolysis

A

CHO (Carbohydrates)

27
Q

chemical fuel of anaerobic glycolysis

A

Glycogen

28
Q

Rate of ATP resynthesis of anaerobic glycolysis

A

rapid

29
Q

capacity of anaerobic glycolysis

A

60 seconds

30
Q

yield of anaerobic glycolysis

A

2

31
Q

Fatigue mechanism of anaerobic glycolysis system

A

build up of hydrogen ions

32
Q

recovery strategy for anaeriobc glycolysis

A

active recovery

33
Q

example activities of the anaerobic glycolysis system

A

100 metre freestyle
200/400 metre sprint

34
Q

Chemical pathway for anaerobic glycolysis

A

Lactic acid = lactate + H+

35
Q

What is buffering lactate?

A

by completing intermediate interval training athletes can develop the ability to buffer the acculmation of lactate and h+ ions in the muscles

36
Q

Passive recovery

A

Involves activity below 35% hrm which could be standing or slow walking. Rebuilds PC most rapidly.

37
Q

Active recovery

A

activity between 35 - 55% hrm usually for approximately 5-10 minutes plus.

38
Q

Purpose of active recovery

A

Maintains elevated heart rate and allows for increased blood flow to muscles preventing venus pooling and removes fatiguing metabolites more quickly to return to pre exercise state faster.

39
Q

Aerobic

A

with oxygen

40
Q

Anaerobic

A

without oxygen

41
Q

Intensity %HRM of aerobic system

A

65-85% hrm (sub maximal)

42
Q

Food fuel

A

Carbohydrates and fats

43
Q

chemical fuel of the aerobic system

A

triglycerides and glycogen

44
Q

rate of atp resynthesis of the aerobic system

A

slow

45
Q

capacity of the aerobic system

A

high

46
Q

yield of the aerobic system

A

36 - 38 ATP

47
Q

fatigue mechanism of the aerobic system

A

glycogen depletion, potential dehydration

48
Q

Recovery strategy of aerobic system

A

active recovery

49
Q

is the aerobic system finite or infinite

A

infinite

50
Q

example activities of the aerobic system

A

200m freestyle
1500m run

51
Q

By products of the aerobic system

A

CO2, H2O, and heat

52
Q

Rate of protein in energy reaction

A
  • used in events lasting 4 hours
  • required for growth and repair of muscle tissue
53
Q

Whats is CHO Loading?

A

by consuming 10-15 grams CHO/ per kilo body weight the athlete can store more glycogen in the muscle per event delaying the use of triglycerides enabling the athlete to work at optimal aerobic intensities for longer.

54
Q

continuous training

A

jogging around the lake

55
Q

fartlek training

A

varying intensities

56
Q

long interval training

A

run for 1 minute and walk for 1 minute

57
Q

circuit training

A

different exercises

58
Q

HITT training

A

high intensity bursts

59
Q

yield definition

A

Number of ATP resynthesised per molecule.

60
Q
A

Physical Education (1 decks)

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