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Sport and Excercise Science > Exam > Flashcards

Exam Flashcards

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1
Q

What are the factors that make an elite athlete

A

genetics
fitness
psychological factors
skill acquisition

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2
Q

explain genetic factors

A

determine fast and slow twitch, body mass index(BMI), height/weight, determined before we’re born, determines make up of the body

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3
Q

explain fitness factors

A

health and ability to perform daily activities, speed/strength & endurance, different types of fitness change in sports

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4
Q

what are psychological factors

A

refers to mental process in behaviour, difficult to measure, motivation/concentration/ competitive/ aggressive/ determination are factors

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5
Q

skill acquisition factors

A

how quickly people learn a skill, only some can improve quickly

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6
Q

what are the sport related fitness components

A

muscular power, speed, agility, balance, coordination, reaction time

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7
Q

what are the health related fitness components

A

aerobic capacity, aerobic power, anaerobic power, muscle strength, muscular endurance, flexibility and body compostition

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8
Q

what is the fitness test got muscular power

A

hand grip test

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9
Q

what is the fitness test for speed

A

50 metre sprint

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10
Q

what is the fitness test for agility

A

beep test, vertical jump

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11
Q

what is the fitness test for balance

A

stork stand

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12
Q

what is the test for coordination

A

alternate hand wall toss

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13
Q

what is the test for flexibility

A

sit and reach test

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14
Q

what is the test for muscular endurance

A

curl ups, push ups

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15
Q

what is the test for body compression

A

BMI

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16
Q

what is the test for strength

A

grip strength

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17
Q

What is the fuel used for phosphate energy

A

creatine phosphate from glycogen suppliess

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18
Q

what is the muscle fibre in anaerobic glycolysis

A

white ( fast twitch )

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19
Q

what is the time period for phosphate energy

A

first 10 seconds

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20
Q

what is the intensity for phosphate energy

A

maximal ( greater than 95 per cent )

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21
Q

what is the fuel used in anaerobic glycolyisis

A

glycogen

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22
Q

what are the muscle fibres involved in anaerobic glycolsis

A

white ( fast twitch) and some red ( slow twitch )

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23
Q

what is the time period for anaerobic glycolsis

A

10 to 30 seconds

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24
Q

what is the intensity of anaerobic glycolsis

A

near maximal ( 85-95 per cent )

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25
Q

what is the fuel used in aerobic glycolysis

A

glycogen, fats, protein

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26
Q

what is the time period for aerobic glycolsis

A

30 seconds onwards

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27
Q

what is the intensity of aerobic glycolysis

A

sub maximal ( less than 85 per cent )

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28
Q

how many energy systems can work at once

A

All can but some work longer than others e.g netball

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29
Q

What are the recommended carbs for a balanced diet

A

55-60%

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30
Q

what are the recommended fats for a balanced diet

A

25-30%

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31
Q

what is the recommended protein percentage for a balanced diet

A

10-15%

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32
Q

What is the glycemic index

A

( GI ) a measurement carried out on carbohydrates containing foods and their impact on our blood sugar

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33
Q

what is low gi

A

before competition or training e.g grain breads, toasted muesli, peaches, cashew nuts

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34
Q

what is high gi

A

when an event is longer than 50-60 mins

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35
Q

what is carbohydrate loading

A

a strategy used by endurance athletes to maximise the storage of glycogen in the muscles and liver. To carb load successfully is gradually cutting down on training at the same time keep to their normal diet so that only carbohydrates are eaten to ensure steady muscle glycogen levels

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36
Q

when are depleted glycogen stores replenished

A

within 15 minutes after excercise

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37
Q

why is caffeine considered a diuretic,

A

because it causes people to lose fluids

38
Q

how does caffeine affect the body

A

dehydration

39
Q

what are the positive effects that caffeine has on an athlete

A

contains antioxidants, stimulates respiration, intensifies muscular contractions

40
Q

what are the negative effects caffeine has on an athlete

A

anxiety, headache, risk of dehydration, early fatigue

41
Q

what are the positives of using sports drinks

A
  • enhanced levels of electrolytes
  • provide nessecary energy source
  • speed up absorption & water retention in the body
42
Q

what is isotonic

A

replenishes electrolytes

43
Q

what is one electrolyte that assists with fluid regulation

A

sodium

44
Q

what is the time frame after exercise that an athletes muscles are the most receptive to glycogen replenishment

A

the first 15 minutes

45
Q

why is nutrition after exercise important

A
  • helps to provide recovery
  • helps to increase impact of exercise
  • helps repair and rebuild muscles
46
Q

what are the symptoms of dehydration

A

extreme thirst, very dry mouth

47
Q

what are the symptoms of heat exhaustion

A

confusion, dizziness

48
Q

what are he symptoms of heat stroke

A

high body temp, rapid breathing

49
Q

what are two benefits of carbohydrate gels

A
  • replenishes electrolytes

- increased energy

50
Q

what role does protein play in post- exercise nutrition

A
  • important for muscle contraction & repair
  • way to develop and maintain skeletal muscle
  • promotes glycogen synthesis
51
Q

what are meal examples 3-4 hrs prior exercise

A
  • crumpets
  • baked beans
  • breakfast ceral
52
Q

what are meal examples 1-2 hrs prior exercise

A

milkshake/ smoothie
yogurt
sports bar

53
Q

what are meal examples less than 1hr prior exercise

A

carbohydrate gel
cordial
jelly lollies

54
Q

fluid replacement info

A

~ thirst is not a good indicator of fluid needs
~ drink half a glass of fluid every 15 mins b & a exercise
~ cold drinks are absorbed quicker
~ plain water is the best drink of all
~ when finished event, replace fluids lost

55
Q

what causes fatigue

A

depletion of muscle fuel stores
hypoglycaemia
dehydration

56
Q

what are ergogenic aids

A

a technique or substance used for the purpose of enhancing performance

57
Q

how do steroids benefit an athlete

A

increase muscle strength
increase body size
increase healing rate

58
Q

what types of athletes benefit from steroids

A

athletes involved in power sports e.g weightlifting, throwing, sprinting events

59
Q

what does epo do

A
  • regulates red blood cell production
  • helps the athlete to work at a faster rate of aerobic respiration
  • athletes that benefit are aerobic ( long distance ) or anaerobic ( short distance ) athletes.
60
Q

what are the two types of blood doping

A

autologens and homologens

61
Q

what are epo’s effects on performance

A

< stimulates bone marrow to produce more red blood cells

< higher red blood cells means better oxygen transport

62
Q

types of athletes who benefit from epo use

A

endurance athletes

63
Q

medical uses of epo

A
  • cancer
  • HIV
  • renal failure
  • pre/ post surgury
64
Q

side effects of epo

A
  • fever
  • seizures
  • nausea
  • headaches
  • anxiety
65
Q

steroids effect on performance

A

used to create muscle bulk, strength and fast muscle recovery

66
Q

what types of athletes use steroids

A

power athletes

67
Q

medical uses of steroids

A
  • delayed puberty
  • HIV
  • anemia
  • osteoporosis
68
Q

side effects of steroids

A 
< liver disorders
< acne
< baldness
< raised cholesterol
< reduced immunity
69
Q

description of caffeine

A

naturally occurring substance
found in over 60 plants
most common drugs in world

70
Q

caffeines effects on performance

A

increases exhaustion time
enhanced alertness
reduced fatigue

71
Q

types of athletes who use caffeine

A

endurance or power athletes

72
Q

medical uses of caffeine

A

treatment for migraines

treat breathing problems

73
Q

side effects of caffeine

A

^abdominal pain
^ diarrhoea
^dehydration
^ headaches

74
Q

description of HGH

A

essential in growth

accelerates protein synthesis

75
Q

hgh effects on performance

A

increases muscle mass
decreases fat stores
accelerates muscle recovery

76
Q

types of athletes who use hgh

A

power/ strength athletes

77
Q

medical uses of hgh

A

dwarfism
HIV
renal insufficiency

78
Q

side effects of hgh

A

arthritis
diabetes
oesteoporosis

79
Q

explain inverted u theory

A

~ athletes need an optimal level of arousal to perform successfully
~ in the middle you have most control and perform at your best

80
Q

how can you improve attention

A

centred breathing
mental rehearsal
positive self talk

81
Q

describe mental imagery

A

when athletes visualise themselves flawlessly performing a skill or competition event such as visualising yourself jumping far in long jump or throwing a free throw goal in basketball.

82
Q

what is motivation

A

the reason for participating in an activity, learning the skills involved , training and practising and dedicating effort to improvement

83
Q

what is intrinsic motivation

A

comes from within, occurs when factors such as enjoyment, satisfaction, improvement and enhanced feelings of self worth are the primary motivation for performance

84
Q

what is extrinsic motivation

A

has an external focus, usually involves some form of material benefit such ad financial reward, awards and trophies, glory & recognition

85
Q

how can athletes increase arousal

A

listen to music

86
Q

how can athletes lower arousal levels

A

centred breathing, meditation

87
Q

what are the 4 key principles of sport psychology

A
  • arousal and anxiety
  • mental imagery
  • motivation and goal setting
  • attention & concentration
88
Q

define sport psychology

A

the study of mental factors that relate to an athlete

89
Q

what are hypotonic sports drinks

A

intended thirst quencher, ideal for short recreational sports

90
Q

what are hypertonic sports drinks

A

primary intended to supply energy, ideal for long duration events

Sport and Excercise Science (3 decks)

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