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Physical Education Unit 1 & 2 > Chapter 5 - Performance enhancement of the musculoskeletal system > Flashcards

Chapter 5 - Performance enhancement of the musculoskeletal system Flashcards

1
Q

What is Performance Enhancement?

A

Includes methods, devices or substances that enhance athletic performance by

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2
Q

What are the Five types of Performance Enhancement?

A
  1. Mechanical
  2. Nutritional
  3. Pharmacological
  4. Physiological
  5. Psychological
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3
Q

What does Anaerobic Training develop?

A

Power, Strength, and Speed

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4
Q

What does Aerobic Training Develop?

A

Endurance

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5
Q

What are Chronic Muscular Adaptations?

A

Through specific training a number of chronic muscular adaptations occur to enhance an athlete’s performance

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6
Q

What is meant by a Chronic Adaptation?

A

Is the long-term responses of body systems, in response to a training program

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7
Q

What are the Increased Chronic Adaptations of Anaerobic Training Methods?

A

⠂Number & size of myofibrils
⠂Glycolytic capacity
⠂Speed of contractions
⠂Tolerance to accumulation of metabolic by-products

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8
Q

What are the Benefits to Performance in Anaerobic Training Methods?

A

⠂Production of energy quicker
⠂Faster speed of muscle contraction
⠂Ability to work at higher intensities
⠂Tolerance by-products (delay onset of fatigue)

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9
Q

What are the Increased Chronic Adaptions of Aerobic Training Methods?

A

⠂Size & number of mitochondria
⠂Storage of glycogen
⠂Capacity to oxidise glucose and fats

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10
Q

What are the Benefits to Peformance in Aerobi Training Methods?

A

⠂Production of energy due to more sites for aerobic energy production
⠂Ability to work longer at higher intensities due to greater fuel availability
⠂Delayed lactate inflection point (LIP) therefore decreased reliance on anaerobic energy systems

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11
Q

What are the Risks of Injury in both Anaerobic & Aerobic Training Methods?

A

⠂Lack of adequate fitness
⠂Not enough recovery
⠂Incorrect technique
⠂Overtraining

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12
Q

What are the 3 Anaerobic Training Methods?

A
  1. Resistance Training
  2. Plyometric Training
  3. Interval Training
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13
Q

What is Resistance Training? (Anaerobic)

A

Most common training method that involves exercising a muscle or group of muscles against a resistance

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14
Q

What are the Main Physiological effects of Resistance Training?

A

INCREASED:
⠂Muscle size, mass and fuel storages
⠂Bone density and strength

POTENTIAL HARMS:
⠂Overtraining
⠂Injury

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15
Q

What is Plyometric Training? (Anaerobic) What are examples?

A

Aims to increase muscular power by first stretching a muscle then contracting it in the shortest time possible

⠂Skipping with/without a rope
⠂Low hops, step and jumps
⠂Clap pushups

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16
Q

What is Interval Training? (Anaerobic)

A

Consists of intervals of work followed by intervals of rest or recovery in a exercise sessions. Allows for repeated high-intensity work periods

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17
Q

What are the 3 Aerobic Training Methods?

A
  1. Continuous Training
  2. Fartlek Training
  3. Long Interval Training
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18
Q

What is Continuous Training? (Aerobic)

A

Continuous activity that lasts a minimum of 20 minutes at the required sub-maximal (70–85% HR max) intensity

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19
Q

What is Fartlek Training? (Aerobic)

A

Continuous activity that involves surges of higher intensity throughout the session
⠂Changes in intensity can be simply an increase in pace

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20
Q

What is Long Interval Training? (Aerobic)

A

Intervals lasting between 1–6 minutes. Work periods sub-maximal intensity closer to 85% HR max. Rest periods passive or active at lower intensity

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21
Q

What are Nutritional Supplements? What are the 3 Categories?

A

Are food or preparations ingested in excess of those consumed in a normal diet to supplement or increase the amount of nutrients available

  1. Specialised Sports Foods
  2. Dietary Supplements
  3. Performance Supplements
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22
Q

Whats the ABCD Classification Table?

A

The Australian Institute of Sport (AIS) provides information for athletes to inform them of the appropriate use of nutritional supplements

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23
Q

What is Group A?

A

Supported for use in specific situations using evidence-based protocols

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24
Q

What is Group B?

A

Deserving of further research and - considered for provision to athletes under research protocol or case managed monitoring situation

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25
Q

What is Group C?

A

Have little meaningful proof of beneficial effects.
(Not provided to athletes within supplement programs)

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26
Q

What is Group D?

A

Banned or at high risk of contamination with substances that could lead to a positive drug test
(Should not be used by athletes)

27
Q

What are Carbohydrates?

A

Are the major fuel required for activities of high intensity as well as sub-maximal, prolonged duration

28
Q

What is the Glycemic Index?

A

Is a ranking of carbohydrates on a scale from 0 to 100 according to the extent to which they raise blood-glucose levels after eating

29
Q

What is a High GI?

A

70 and above — Rapidly digested and absorbed and result in a rapid increase in blood glucose levels (before activity)

30
Q

What is a Low GI?

A

55 or less — Slowly digested and absorbed and produce gradual rises in blood glucose and insulin levels (during activity)

31
Q

What are some examples of Low GI foods? (>55)

A

⠂Tomatos
⠂Apples
⠂Milk
⠂Yoghurt
⠂Cucumber

32
Q

What are some examples of Medium GI foods? (56-69)

A

⠂Bananas
⠂Sweet Potato
⠂Mango
⠂Peaches
⠂Wholemeal Bread

33
Q

What are some examples of High GI foods? (<70)

A

⠂Chocolate
⠂White Bread
⠂Watermelon
⠂Brown Rice
⠂Lychee

34
Q

What is Carbohydrate Loading?

A

Involves the manipulation of training and nutrition prior to endurance events to maximise muscle glycogen (carbohydrate) storage

35
Q

What are Sports Gels?

A

Are a compact, solid source of carbohydrate designed to provide a large boost of fuel in one serving (During and after activity to replenish depleted storage of energy in the muscle)

36
Q

What are Sports Bars?

A

Provide a compact and practical source of carbohydrates to boost fuel levels pre, during and post - activity to replenish fuel storage at the muscle site
↪ Often also contain protein & micronutrients

37
Q

What are Liquid Meal Supplements?

A

Are supplements typically containing a carbohydrate-rich, protein-moderate, low-fat powder (or liquid) that can be mixed with water or milk

38
Q

What are Sports Drinks?

A

Are Carbohydrate–electrolyte drinks that allow an athlete to rehydrate and refuel at the same time - Before, during or after training and competition

39
Q

What are the Risks of Sports Drinks?

A

⠂Overconsumption
⠂Additional carbohydrates (impacting energy balance and displacement of other nutrients)
⠂Gastrointestinal discomfort

40
Q

What are the Three types of Sports Drinks?

A
  1. Isotonic
  2. Hypotonic
  3. Hypertonic
41
Q

What is a Isotonic Sports Drink?

A

Drinks like Gatorade or Powerade, widely used by most athletes, they have a rapid absorption rate

42
Q

What is a Hypotonic Sports Drink?

A

A drink like water, for athletes that require fluid replenishment without carbohydrates with a rapid absorption rate

43
Q

What is a Hypertonic Sports Drink?

A

Drinks like Soft drinks and Fruit Juices, drank for prolonged endurance and have a slow absorption rate

44
Q

What are Vitamins?

A

Vitamins are essential components of a balanced diet
↪ Allow normal body growth and maintenance by assisting chemical reactions in the body

45
Q

What are Minerals?

A

Minerals are inorganic substances in the body required for adequate functioning of the body
↪ Important components of bone, muscle, skin and blood

46
Q

What is Calcium?

A

Important for muscle contraction, nerve transmission, enzyme activity and blood clotting
⠂Essential component of bones and teeth

47
Q

What happens if you have a Inadequate Calcium intake?

A

May lead to low bone-mineral density and the RISK of stress fractures

48
Q

What are Performance Supplements?

A

Can assist performance of the musculoskeletal system through increased muscle protein synthesis and therefore an increased muscle cross-sectional area

49
Q

What are Protein Powders?

A

Most common form of supplementation are protein powders made into shakes and protein bars
↪ Protein is generally higher than can be achieved in consuming foods containing protein

50
Q

What are the 3 Forms of Protein?

A
  1. Whey Protein Isolate - Highest Amount (no lactose and fat)
  2. Whey Protein Concentrate - High amount (small amounts of lactose and fat present)
  3. Whey Protein Hydrolysate - Comb of above forms
51
Q

What can Excessive Protein Intake cause?

A

⠂Demand placed on the kidneys to excrete any unused amino acids
⠂Compromise bone density and may also lead to weight gain if food choices are also high in fat

52
Q

What does Caffeine Supplementation do?

A

Acts on the central nervous system (CNS) to stimulate the release of adrenalin and alters perception of effort and fatigue

53
Q

What are the Effects of Caffeine Supplementation?

A

⠂Alters the nervous system, creating a change in perception of effort and fatigue
⠂Stimulates both the release and the action of adrenaline
⠂Causes a diuretic effect, leading to dehydration

54
Q

What is Creatine?

A

A naturally occurring compound found in skeletal muscle, Created through daily intake of foods such as fish, poultry and red meat
↪ Also manufactured in the kidneys through the intake of some amino acids

55
Q

What are the Suspected effects of Creatine?

A

⠂Anecdotal reports of weight gain due to fluid retention
⠂Cramps
⠂Harmful effects on the liver and kidneys

56
Q

What does Bicarbonate do?

A

Increases the body’s ability to dispose of excess hydrogen ions that are produced during anaerobic glycolysis

57
Q

What are Anabolic Steroids?

A

Steroids are synthetically produced drugs that mimic the effect of the hormone testosterone

58
Q

What are the Effects on Athletes that use Anabolic Steroids?

A

Building of bone and muscle to increase the amount of strength and power they can produce
(Athletes are able to produce more force to run quicker, jump higher & throw further)

59
Q

What is a Legal Alternative to Anabolic Steroids?

A

Plyometric and short interval training and the use of protein supplementation to assist the growth and repair of muscle

60
Q

What is the Human Growth Hormone?

A

Is a peptide hormone that is naturally produced by the pituitary gland that determines the height, bone and muscle growth of an individual

61
Q

What are the Potential Harms of the Human Growth Hormone?

A

⠂Fluid retention
⠂Thickened skin
⠂Hypertension
⠂Osteoarthritis

62
Q

Whats a Legal Alternative to the Human Growth Hormone?

A

Resistance, plyometric and short interval training, as well as the use of protein supplementation

63
Q

What are Sociocultural Influences?

A

⠂Income
⠂Education
⠂Influence of self, family, peers
⠂Influence of coaches and sporting organisations
⠂Cultural norms in the society or the particular sporting culture
⠂National and political ideology

Physical Education Unit 1 & 2 (2 decks)

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