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1
Q

what are the two types of fitness components

A

health and skill related

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2
Q

what are the 4 health related fitness components

A

aerobic power, muscular strength, flexibility, local muscular endurance

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3
Q

definition of aerobic power, training methods, fitness testings

A

maximum rate of energy production from aerobic energy system.
common in long distance events such as a football game.
training methods - circuit training, continuous training, fartlek training and long interval
fitness tests - 1.6km test and 200m shuttle run

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4
Q

definition of muscular strength, training methods, fitness testings

A

maximum force which can be generate by a certain muscle/group of muscles in one contraction (1RM)
example; gripping a hockey stick and taking a shot
training methods - resistance training, flexibility and circuit training
fitness tests - 1RM test

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5
Q

definition of flexibility, training methods, fitness testings

A

the ability of a joint to reach its full range of motion
e.g. performing a gymnastics routine
training methods - circuit training
fitness tests - sit and reach test

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5
Q

definition of Local muscular endurance, training methods, fitness testings

A

ability of muscle/muscle groups to sustain repeated contractions against resistance for an extended period
e.g. abs, hips, arms and legs in a marathon
training methods - circuit training and resistance training
fitness tests - timed sit ups and timed push ups

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6
Q

what are the 7 skill related components

A

anaerobic capacity, speed, agility, muscular power, reaction time, balance and coordination

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7
Q

definition of anaerobic capacity, training methods, fitness testings

A

ability of the body to produce energy without using oxygen
e.g. athletic field events
training methods - fartlek training, short interval, circuit training, intermediate interval
fitness tests - phosphate recovery test

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8
Q

definition of speed, training methods, fitness testings

A

ability to move the whole body or body parts from one place to another in the shortest possible time
training methods - circuit training, flexibility, short interval, plyometrics
fitness tests - 20m sprint

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9
Q

definition of agility, training methods, fitness testings

A

ability to change body direction/position, quickly and accurately without losing balance
training methods - short interval, plyometrics
fitness test - Illinois agility test

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10
Q

definition of muscular power, training methods, fitness testings

A

ability to exert a maximal contraction in one explosive effort
e.g. netball player when leaping to intercept ball
training methods - circuit training, flexibility, plyometrics, resistance training

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11
Q

definition of reaction time

A

time in between a signal being detected and first movement in response to it

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12
Q

hardest (longest) to lowest muscular components

A

endurance, strength, power

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13
Q

name all the training principles (FITTSPV)

A

Frequency - number of training sessions per week
Intensity - how hard the athlete is working
Type - aerobic or anaerobic
Time - length of training session
Specificity - tailor program to specific demands
Variety - renews motivation, don’t always do the same things

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14
Q

name 7 training methods

A

flexibility, interval, fartlek, circuit, continuous, plyometrics, resistance

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15
Q

what does flexibility training do

A

reduce DOMS, reduces likelihood of injury

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16
Q

what does plyometrics training do, how many times per week

A

Improves speed agility and power by improved neural pathways and more efficient fiber recruitment and firing rates. Calls upon stretch shortening cycle
- 1-6 sets of 3-10 reps
- max 2 times per week

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17
Q

what does circuit training entail, how many times per week, how many loops of each exercise

A

athlete rotates through different exercies. 3x per week, doing 2-3 laps of each exercise

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18
Q

what is continuous training, how many times per week, what should heart rate be?

A

doing exercise for an extended amount of time such as a marathon/cycling race at a sub-max heart rate. 2-3 times per week with a 70-85% max heart rate

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19
Q

What is fartlek training, how many times per week

A

continuous work with bursts of speed and lower intensity activities, minimum 3 times per week, with 20 minutes being the minimum time you should do it

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20
Q

what do narcotics do and what are the risks (illegal)

A

they are used to reduce moderate to severe pain, enabling athletes to compete even when injured. since athletes continue to compete whilst injured, there is a risk of worsening it and possibly even leading to a chronic injury

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21
Q

what is interval training, describe characteristics for short, medium and long interval

A

interval training entails periods of work followed by periods of rest.
short interval - 95%+ of max heart rate, work to rest ratio of 1:5
medium interval - 85-90% of max heart rate, work to rest ratio of 1:2
long interval - 80-85% of max heart rate, work to rest ratio is 1:1

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22
Q

what is resistance training and how many times per week?

A

repetitive exercises with weights, weight machines or resistance bands
- 3x per week

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23
Q

what do sports drinks do

A

replace electrolytes, rehydrate and refuel carbohydrates

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24
Q

what do hypotonic drinks do, what are examples of them, what are their osmolality, how much grams of CHO per 100g

A

they are absorbed at a faster rate than water, quickly replacing fluids lost by sweating so they are taken during the event. beneficial for athletes who just want the fluids without the added boost of electrolytes and carbs
examples are powerade sports water and hydrolytes
they have a low osmolality
less than 4g of CHO per 100ml

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25
Q

how many grams of CHO per 100ml are in isotonic drinks, and what is there osmolality. what are isotonic drinks most ideal for

A

4-8 grams of CHO per 100ml
same osmolality as body’s fluid
most ideal for hydration if it has between 4-8% concentration of glucose as that is bodies prefered source of energy.
examples are standard gatorade

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26
Q

what do hypertonic drinks do, what are some examples, what is its osmolality how many grams of CHO per 100ml

A

top of muscle glycogen stores, usually taken after exercise
during ultradistance events they can be taken during excercise to meet energy requirements, however, if an athlete does this they must consume it in conjunction with an isotonic drink to replace fluid.
examples are red bull and soft drinks
very high osmolality with up to 8g of CHO per 100g

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27
Q

how much water should be consumed each day

A

2 litres

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28
Q

what does hydration look like pre-event, during events and recovery

A

pre-event - 300-450mL of sports drinks every 15-20 minutes leading up to event, 300-600mL 2 hours before event
during event - 100-300mL of sports drinks every 15-20 mins
recovery - 1.5L per kg of body weight lost

29
Q

Importance of sports drinks

A

Hydration: They replenish fluids lost through sweat, helping athletes stay hydrated. This is crucial for maintaining performance and preventing dehydration, which can lead to fatigue, reduced coordination, and muscle cramps.

Electrolyte Replacement: Sports drinks contain electrolytes like sodium, potassium, and magnesium, which are lost through sweat. These minerals are essential for muscle function, nerve signaling, and maintaining fluid balance.

Energy Supply: Sports drinks often contain carbohydrates, which provide a quick source of energy to sustain endurance. This is especially important during prolonged activities, where muscle glycogen stores are depleted.

Improved Recovery: Consuming sports drinks post-exercise helps replenish glycogen stores and rehydrate the body, aiding in faster recovery and preparation for the next training session.

30
Q

what do carbohydrates do, how much should be consumed apart of daily diet, what are the two different types of carbs

A

they are the optimal energy source, should take up 55-65% of daily food intake, different types are simple (lollies) and complex (pasta)

31
Q

What do glycogen stores do?

A

When the body needs a quick boost of energy or when the body isn’t getting glucose from food, glycogen is broken down to release glucose into the bloodstream to be used as fuel for the cells.

32
Q

what does protein do, what are the two different types, and how much of daily food intake should it be

A

protein helps build and repair muscles, should take up to 15% of daily food intake, different types are essential (cannot be made by body, must be consumed) and non-essential (produced by body)

33
Q

what should pre-exercise meals look like 3-4 hours before event, 1-2 hours before event and less than 1 hour before event

A

3-4 hours before event - should aim to increase CHO levels. foods such as pasta and baked potatoes
1-2 hours before event - light snack such as sports bar and fruit
less than 1 hour - (lollies)

34
Q

explain low GI, moderate GI and High GI

A

low GI foods are consumed 60+ minutes before event, since these foods take longer to break down, therefore they are a longer supply of energy.

moderate GI foods are consumed during endurance activities to increase carb availability.

high GI foods quickly replenish carbohydrate stores during recovery. foods are very easily broken down

35
Q

how much CHO in carbohydrate gels, what circumstances should be consumed and advantage and disadvantage

A

consist of 60-70% of CHO, taken during workouts and events lasting more than an hour
advantage - rapid source of energy
disadvantage - expensive, could lead to over reliance

36
Q

caffeine supplementation advantages and disadvantages, how long does it take to be effective

A

advantages - increases alertness, decereases perception of effort
disadvantages - overarousal, dehydration, depression, over reliance

takes an hour after
consumption to be take effect, so should be taken before event or during depending on the duration of it

37
Q

what is creatine taken for and what are advantages and disadvantages

A

Creatine helps muscles store more energy, so when you’re doing something intense, like lifting weights or sprinting, your muscles can use that extra energy to work harder and longer. creatine is taken by athletes relying on speed, power and rapid/explosive muscle contractions.advantages - delays CP depletion, increases power
disadvantages - can cause liver and kidney damage

38
Q

why is protein supplementation taken, advantages and disadvantages

A

protein supplementation is taken by athletes relying on power and strength
advantages - promotes glycogen re synthesis, convenient
disadvantages - expensive

39
Q

what is bicarbonate and citrate taken for

A

used as a buffering agent to reduce muscle acidity during high-intensity exercise, which can delay fatigue and improve performance.

40
Q

what do anaebolic steroids do and disadvantages (illegal)

A

used by athletes to increase muscle bulk, power and strength. they reduce recovery time for athletes by blocking muscles which cause break down of tissue after intense exercise
disadvantages - liver diseases, severe acne

41
Q

what do hormone and related substances do (illegal)

A

increase muscle and bone development

42
Q

what do beta blockers do (illegal) and what sport would it be common to be taken for

A

slow the heartbeat down and blocks adrenalin, reduce anxiety and jittery movements. could be taken for archery since calmness is needed

43
Q

what do masking agents do and name an example (illegal)

A

they hide the presence of illegal substances in one’s system during drug testing
example is diuretics - increases urine output so its more difficult for substances to be detected, also helps athletes lose weight where restrictions may apply

44
Q

what do stimulants do (illegal) and whats an example of one

A

act on the brain, stimulating body mentally and physically. they increase alertness, and aggression, helping combat feeling of fatigue and pain
example - cocaine

45
Q

what do glucocorticosteroids do (illegal)

A

they are powerful anti-inflammatory agents taken to treat chronic conditions such as arthritis and to also reduce tiredness

46
Q

what does blood doping do (illegal)

A

blood doping is done by some athletes in hope to enhance their oxygen transfer, by increasing ones red blood cell count. this increases endurance capacity, allowing athletes

47
Q

what is genetic manipulation and what does it do. how is it tested?

A

genetic engineering to enhance athletic performance by altering genetics such as increasing endurance and strength. for example; if there is a gene which does not associate with one’s chosen sport, then they can mask it
to tell if it has been used, compare athletes post competition genetic makeup to pre

48
Q

what is an acute injury and what are the 2 different types

A

an acute injury is an injury which happens suddenly
2 types
direct - caused by an external force such as a collison
indirect - caused by an internal force such as overstretching connective tissue

49
Q

what are the 4 different types of direct injuries, include healing time and treatment for each

A

bruises (occurs when blood pools under skin after injury)- healing time: 2 days-1 week, treatment: rest area and apply ice

cork (results from severe impact, deep rupture to muscle tissue followed by inflammation) - healing time: 1-3 weeks treatment: avoid exercise, elevate, apply ice, bandage

fracture (force exerted on bone is stronger than what the bone can withstand) - healing time: 4-6 weeks treatment: immobilize bone with cast/plaster and may require surgery

cut (exposing external environment to internal environment of human body) - healing time: days-1 week treatment: clean area, apply band aid or dressing

50
Q

what are the two different types of indirect injuries, with their healing time and treatment

A

sprain (injury ton ligaments/capsule of joint) - healing time: 2 weeks for minor, 6-12 weeks for major treatment: rest, ice pack (10mins on 10mins off), compress area

strain (injury to muscles or tendons) - healing time: 4-6 weeks for minor, can be up to 4 months for major treatment: elevate, rest, ice, compress

51
Q

what is a chronic/overuse injury

A

injury caused by repeated overuse of specific bones, muscles, or tendons

52
Q

what are 4 types of chronic injuries

A

shin splints
osteitis pubis (groin area)
patellar tendonitis (around knee cap)
tennis or golfers elbow

53
Q

what are the two types of risk factors for overuse/chronic injuries with examples

A

intrinsic factors - flexibility issues, muscle weakness, muscle imbalance, leg length discrepency
extrinsic factors - inadequate recovery time, excessive training load, surfaces, shoes, nutrition

54
Q

how are overuse/chronic injuries diagnosed

A

history of continuous pain in specific spot, assessment of potential risk factors and examination of anatomical structure

55
Q

what would treatment look like for an overuse/chronic injury?

A

Soft tissue techniques, strength/rehab, rest, avoidance of aggravating activities

56
Q

what is the purpose of strapping/supportive taping

A

relieves pain, improves joint stability, enhances confidence, reduce injury occurrence, prevents injury

57
Q

what are the 4 different types of strapping tape

A

Rigid Strapping Tape -provides injury prevention, protection of ligaments and joint stabilisation
Elastic Strapping Tape - provides compression bandaging
Kinesiology Tape - provides full range movement but still provides stability, reduces swelling and helps with pain releif
Underwrap Tape - protects skin from potential irritation

58
Q

what does preparation for taping look like

A

ask for allergies
remove hair
clean skin
pad any sensitive areas

59
Q

how much overlap should there be when taping

A

overlap 1 third of the tape underneath

60
Q

explain passive and active recovery with examples

A

passive - when body is allowed to heal and recover with minimal to no effort, minimal energy output
examples: massage, sleep, stretching, ice baths, contrast therapy, Cyrotherapy

active - more active way of recovering but it is lighter and less intense than what the workout was
examples: walking, bikeride, swimming, yoga/pilates

60
Q

what is the purpose of bandaging

A

stabilizes muscles (its not as restricting as tape)
they secure dressings

60
Q

what are the 3 different types of bandaging

A

Roller bandages
Tubular Bandages
Triangular bandages - slings

61
Q

what does an ice bath entail, benefits, what temperature should it be between

A

type of cold water therapy which lowers the bodys temperature and increases blood flow to core
benefits - The cold temperature constricts blood vessels, reducing blood flow to the muscles and decreasing swelling and inflammation, improves the immune function
temp should be between 10-19 degrees celsius

61
Q

what does contrast therapy entail, what does it do blood vessels, benefits

A

limb or entire body is immersed in hot water, followed by immediate immersion in cold water
change in temp causes blood vessels to vasodilate and vasoconstrict, promoting blood flow throughout body
benefits - reduces fatigue, decrease soreness/swelling, removed lactic acid

62
Q

what are the 2 different types of stretching and what does it do

A

dynamic - stretching whilst moving
static - remaining in a fixed position

improves muscle elasticity, range of motion and reduces DOMS. Stretching improves flexibility by lengthening muscles and increasing range of motion, which helps reduce stiffness, enhance physical performance, and prevent injuries. It also promotes blood flow to muscles, aiding in recovery and reducing soreness after exercise. Stretching can also be calming, relieving muscle tension and supporting relaxation.

62
Q

what does cyrotherapy entail, what temp, what time, benefits and disadvantages

A

body is exposed to extremely cold temperatures for several minutes in a chamber with an opening at the top for their head
temp - negative 100-150 celsius
time - 2-4 minutes
benefits - reduce inflammation, promotes muscle/tissue repair, increase flexibility, reduce recovery time
disadvantages - costly, equipment availability

63
Q

what are the 3 steps of a sufficient warm up

A
  1. general warm up - light physical activity to increase heart rate such as a light jog
  2. dynamic stretching
  3. sports specific movements which mimic movements about to be done in event
64
Q

What does increased blood flow do?

A

Increased blood flow delivers more oxygen and nutrients to muscles and tissues, which helps boost energy, support recovery, remove waste products (like lactic acid), and reduce soreness after exercise. It also helps maintain healthy circulation, keeping muscles, joints, and organs functioning efficiently and improving overall physical performance and healing.
Increases hemoglobin, Increased hemoglobin improves the blood’s oxygen-carrying capacity, boosting energy levels, endurance, and overall physical performance.

65
Q

Energy Balance

A

Energy balance refers to the equilibrium between the amount of energy consumed and the amount of energy expended by an individual. If energy intake exceeds energy expenditure, a positive energy balance occurs, leading to an increased risk of overweight, obesity, and related health issues

66
Q

Signs and negatives of dehydration

A

Thirst, fatigue, irritability, loss of performance, cramping - take sodium to help this if dehydrated

Sports Science Exam (1 decks)

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