Brainscape's Knowledge GenomeTM

Browse over 1 million classes created by top students, professors, publishers, and experts.


See full index

ss > Exam > Flashcards

Exam Flashcards

1
Q

Carb Loading

A

Technique used by athletes to increase glycogen stores before a competition and decrease reliance on fats as an energy source.

How well did you know this?
1
Not at all
2
3
4
5
Perfectly
2
Q

Foods Pre-exercise

A

(High GI foods)
Crumpets with jam or honey, pasta, white bread, jelly beans

How well did you know this?
1
Not at all
2
3
4
5
Perfectly
3
Q

Foods during-event lasting 60-90 minutes

A

Energy (carbohydrate) gels, oranges, lolly snakes

How well did you know this?
1
Not at all
2
3
4
5
Perfectly
4
Q

Foods during event lasting >90 minutes

A

Sports drinks, 10-20 jelly beans, bananas

How well did you know this?
1
Not at all
2
3
4
5
Perfectly
5
Q

Foods during event last > 4 hours

A

Muesli bars, sports drinks, jam sandwiches

How well did you know this?
1
Not at all
2
3
4
5
Perfectly
6
Q

Post-event (High GI foods and Proteins)

A

Examples of food: Crumpets with jam or honey, Pasta, chocolate milk, beef mince, steak
Carbohydrates and protein should be consumed within 1-2 hours

How well did you know this?
1
Not at all
2
3
4
5
Perfectly
7
Q

Macronutrients

A

Carbohydrates: Examples - pasta, noodles, breads
Fats: Examples - avocados, nuts
Proteins: Examples - meats

How well did you know this?
1
Not at all
2
3
4
5
Perfectly
8
Q

Electrolytes

A

Used by the muscles to conduct and maintain electrical charges, allowing balance of fluids inside and outside of cells
Examples: Powerade, Gatorade, coconut water

How well did you know this?
1
Not at all
2
3
4
5
Perfectly
9
Q

High GI Foods Examples

A

Crumpets with jam or honey, pasta, white bread, jelly beans

How well did you know this?
1
Not at all
2
3
4
5
Perfectly
10
Q

Ice Baths

A

Immersion in cold water (10 to 18 degrees) to improve alertness and decrease inflammation
Benefits: decreased inflammation, improved alertness, Reduced pain,

How well did you know this?
1
Not at all
2
3
4
5
Perfectly
11
Q

Types of Strapping

A

Rigid strapping
Elastic strapping tape
Kinesiology tape
Under wrap tape

How well did you know this?
1
Not at all
2
3
4
5
Perfectly
12
Q

Cryotherapy

A

Use of cold temperature (-100 to -150 degrees) to remove abnormal tissue
Benefits: Reduced inflammation, increased flexibility, promotes muscle and tissue repair, reduced recovery time

How well did you know this?
1
Not at all
2
3
4
5
Perfectly
13
Q

Purpose of Strapping

A

Relieve pain, improve joint stability, enhance athlete confidence

How well did you know this?
1
Not at all
2
3
4
5
Perfectly
14
Q

Aerobic Power:

A

The ability of the muscles to use oxygen received form the heart and lungs to produce energy

How well did you know this?
1
Not at all
2
3
4
5
Perfectly
15
Q

Strapping Overlap:

A

Should overlap 1/3 to 1/2 depending on the support required

How well did you know this?
1
Not at all
2
3
4
5
Perfectly
16
Q

Anaerobic Capacity:

A

The ability of the body to produce energy without oxygen during high-intensity exercises

How well did you know this?
1
Not at all
2
3
4
5
Perfectly
17
Q

Local Muscular Endurance:

A

Ability of muscles to perform repeatedly without fatigue.

How well did you know this?
1
Not at all
2
3
4
5
Perfectly
18
Q

Muscular Strength

A

Maximum force a muscle can exert in one effort.

How well did you know this?
1
Not at all
2
3
4
5
Perfectly
19
Q

Muscular Power:

A

Ability to exert force quickly (strength + speed).

How well did you know this?
1
Not at all
2
3
4
5
Perfectly
20
Q

Flexibility

A

Range of motion at a joint.

How well did you know this?
1
Not at all
2
3
4
5
Perfectly
21
Q

Body Composition

A

Ratio of fat to lean mass in the body.

How well did you know this?
1
Not at all
2
3
4
5
Perfectly
22
Q

Speed

A

Ability to move quickly over a distance.

How well did you know this?
1
Not at all
2
3
4
5
Perfectly
23
Q

Agility

A

Ability to change direction quickly and efficiently.

How well did you know this?
1
Not at all
2
3
4
5
Perfectly
24
Q
  1. Coordination:
A

Smooth, efficient movement of body parts together.

How well did you know this?
1
Not at all
2
3
4
5
Perfectly
25
Q

Balance

A

Ability to maintain body stability in motion or stillness.

26
Q

Reaction Time

A

Speed of response to a stimulus.

27
Q

Muscular endurance Test

A

Timed sit-up/push ups

28
Q

Aerobic power Test

A

20m shuttle run, 1.6kilometre run

29
Q

Flexibility Test

A

sit and reach test

30
Q

Muscular Power test

A

Vertical jump, seated basketball throw

31
Q

Speed test

A

20m sprint

32
Q

Agility test

A

Illinois Agility Test

33
Q

Muscular Strength test

A

1 RM

34
Q

Three Components of a Warm-Up

A

General Warm-Up: Light activity to raise heart rate and blood flow.
Dynamic Stretching: Moving stretches to improve mobility.
Specific Warm-Up: Sport-specific drills to prep muscles for activity.

35
Q

Anaerobic test

A

Phosphate Recovery Test

36
Q

Benefits of a Cool Down:

A

Helps heart rate return to normal, reduces muscle soreness, and prevents stiffness.

37
Q

Purpose of a Warm-Up:

A

Prepares the body and mind for exercise, improves flexibility, and reduces injury risk.

38
Q

FITT Acronym Time:

A
  1. Time: Duration of each session (e.g., 30-60 minutes).
39
Q

FITT Acronym F:

A

Frequency: How often you train (e.g., 3-5 times per week).

40
Q

FITT Acronym I:

A

Intensity: How hard you train
(e.g., percentage of maximum heart rate or weight lifted).

41
Q

FITT Acronym T:

A

Type: The kind of exercise
(e.g., cardio, strength, flexibility).

42
Q

Training specificity

A

Training should be relevant and specific to the sport or goal (e.g., a sprinter focusing on speed and power).

43
Q

Progression in training

A

Gradually increasing the intensity, frequency, or duration of training to avoid plateaus and continue improving fitness.

44
Q

Short Interval

A

Intensity: High (90-100% max effort).
Work Period: 10-30 seconds.
Work-to-Rest Ratio: 1:3 or 1:4 (e.g., 10 seconds work, 30-40 seconds rest).
Fitness Component: Trains speed, anaerobic power.

45
Q

Medium Interval

A

Intensity: Moderate to high (80-90%).
Work Period: 30 seconds to 2 minutes.
Work-to-Rest Ratio: 1:2 (e.g., 1-minute work, 2-minute rest).
Fitness Component:
Trains anaerobic capacity and muscular endurance.

46
Q

Long Interval

A

Intensity: Moderate (70-80%).
Work Period: 2-5 minutes.
Work-to-Rest Ratio: 1:1 (e.g., 3-minute work, 3-minute rest).
Fitness Component: Trains aerobic endurance.

47
Q

Direct Injuries and example

A

Injury caused by an external force, such as corky, concussion

48
Q

Indirect Injuries and example

A

Internal injury built up by the actions of the performer
overstretching of a muscle causing a sprain or strain

49
Q

Chronic injuries and example

A

Injury that develops gradually over time, often due to repetitive stress or overuse.
Examples: Stress fractures, tennis elbow

50
Q

Acute injuries and example

A

When an athlete repeats the same activity with insufficient time for recovery, acute injuries happen straight away (indirect and direct injuries)
Examples: Broken bones, concussion

51
Q

Isotonic: Example

A

Gatorade (replenishes fluids and electrolytes quickly).

51
Q

Hypotonic: Example

A

Powerade Zero (low in carbohydrates, ideal for quick hydration).

52
Q

Hypertonic

A

Boost or energy gels (used for recovery, high in carbohydrates).

53
Q

Intrinsic risk factors

A

low motivation, fatigue from over training

53
Q

Beta blockers

A

Lower heart rate, reduce anxiety by blocking adrenaline.

53
Q

Extrinsic risk factors

A

Poor footwear, uneven surfaces, inadequate training load

54
Q

Benefits of massage

A

increase blood circulation, reducing muscle tension aiding in faster recovery

54
Q

Passive recovery

A

No activity, (ice baths, massages)

55
Q

Active recover

A

low intensity activity (walking, light cycling)

56
Q

contrast therapy

A

alternating between hot and cold treatments to enhance circulation and reduce muscle soreness.

56
Q

Why should athletes consume proteins

A

Consuming protein immediately after exercise aids in muscle repair and recovery by providing essential amino acids needed for muscle synthesis.

56
Q

Duretics

A

increase urine production, helping to flush out other banned substances, allowing athletes to evade drug tests. They are banned due to health risks (e.g., dehydration) and the unfair advantage they provide.

ss (1 decks)

Brainscape helps you reach your goals faster, through stronger study habits.
© 2024 Bold Learning Solutions. Terms and Conditions