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Sport And Exercise Science- mic > Exam Revision > Flashcards

Exam Revision Flashcards

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1
Q

What factors make an elite athlete?

A

Genetics
Fitness
Physical factors
Physical skill

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2
Q

What is an elite athlete?

A

An elite athlete is a person who competes in top competition in their chosen sport. They are highly trained and successful.

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3
Q

Define genetics

A

The unique genetic profile that we each have determines our general shape and fitness characteristics.

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4
Q

Define fitness

A

The response to fitness training is another factor that is important in the final performance of the athletes.

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5
Q

Define psychological factors

A

Refers to the mental processes involved in behaviour.

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6
Q

Define physical skill

A

The ability to rapidly improve skills

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7
Q

List the fitness components

A 
Muscular endurance 
Power
Balance
Flexibility
Stamina
Strength
Speed
Body composition 
Agility 
Coordination
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8
Q

Define muscular endurance and give examples of fitness tests

A

The ability of your muscles to produce small sub maximal efforts repeatedly for a sustained a mount of time.
Eg. curl ups, push ups

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9
Q

Define power and give examples of fitness tests

A

The ability to use strength quickly

Eg. 50 m sprint, vertical jump

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10
Q

Define balance and give examples of fitness tests

A

The ability to control your body position when moving or stationary
Eg. Stalk stand

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11
Q

Define flexibility and give examples of fitness tests

A

The ability of your muscles, tendons and ligaments to stretch to enable movement at a joint.
Eg. Sit and reach

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12
Q

Define stamina and give examples of fitness tests

A

The ability of your heart and lungs to deliver oxygen to your muscles.
Eg. Beep test

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13
Q

Define strength and give examples of fitness tests

A

The ability to use your muscles to make use of maximum force in a short amount of time.
Eg. Grip strength

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14
Q

Define speed and give examples of fitness tests

A

The ability to move your body quickly

Eg. Shuttle run

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15
Q

Define Body composition and give examples of fitness tests

A

The different percentage make up of bone muscle and fat in the body
Eg. BMI

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16
Q

Define agility and give examples of fitness tests

A

The ability to change directions quickly

Eg. DON’T NEED TO KNOW

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17
Q

Define coordination and give examples of fitness tests

A

The ability to perform skills fluently and accurately

Eg. Basketball throw

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18
Q

What are the 3 energy systems

A

ATP-PC
Lactic acid
Aerobic

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19
Q

ATP-PC

  1. What fuel is used
  2. Muscle fibre type
  3. Time it lasts for
  4. Intensity
A
  1. Stored carbohydrates
  2. White (fast twitch)
  3. First 10 seconds
  4. Maximal (greater than 95%)
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20
Q

LACTIC ACID

  1. What fuel is used
  2. Muscle fibre type
  3. Time it lasts for
  4. Intensity
A
  1. Carbohydrates only
  2. White (fast twitch) but some red fibres
  3. 10-30 seconds
  4. Near maximal (85-95%)
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21
Q

AEROBIC

  1. What fuel is used
  2. Muscle fibre type
  3. Time it lasts for
  4. Intensity
A
  1. Carbohydrates, fats, proteins (last resort)
  2. Red (slow twitch)
  3. 30 seconds +
  4. Sub maximal (less than 85%)
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22
Q

How many energy system can work at once? Give an example

A

Through interplay, all systems can work together but at different intensities. Eg ATP-PC is for explosive movements, lactic acid is when the body can’t sully enough oxygen so it burns glucose, aerobic is mainly for long duration activities.

23
Q

How much carbohydrates fats and proteins are recommended for an athlete’s balanced diet?

A

45-65% carbohydrates
10-35% proteins
20-35% fats

24
Q

What is glycemic index (GI)

A

The glycaemic index is a ranking given to food to describe how quickly the carbohydrates in the food is broken down and absorbed into the bloodstream.

25
Q

Examples if high GI foods

A

White bread
Potatoes
White rice

26
Q

Examples of low GI foods

A

Grain bread
Lentils
Fruit

27
Q

What is carbohydrate loading, and what does an athlete need to do to carbohydrate load successfully

A

When an athlete cuts down on training and intakes a lot more carbohydrates than usual in their diet in order for the glycogen stores to be topped for later event .

28
Q

When are depleted glycogen stores replenished?

A

Can be most rapidly restored within the first 15 min after exercise.

29
Q

Caffeine is considered a diuretic. What does this mean, and how does it affect the athlete?

A

This means that caffeine is a drug that increases the production of urine. This can affect the athlete as it can cause:

  • dehydration
  • weight loss
30
Q

Negative and positive effects of caffeine on the athlete

A 
Negative 
-increased urine
-increased heart rate
-dehydration 
Positive
-increased alertness
-improvement in sport performance
31
Q

Positives of using sport drinks

A
  • hydration
  • energy boost
  • provides electrolytes, carbohydrates and glycogen
32
Q

Name an electrolyte that assists with fluid regulation

A

Potassium or sodium

33
Q

What time frame after exercise are an athletes muscles the most receptive to glycogen replenishment?

A

First 30 mins after intense exercise

34
Q

Benefits of carbohydrate Gels

A
  • provides athlete with carbohydrates and glycogen
  • energy
  • gets to the spot is short amount of time
35
Q

Why nutrition after exercise is important

A
  • recover
  • rehydrate
  • refuel (energy)
  • improve future performance
36
Q

What role does protein play in post exercise nutrition?

A

Rebuilds muscle tissue after exercise and produces Energy. Protein is made up of amino acids that make up our muscles.

37
Q

What causes fatigue

A

Lack of exercise
Not eating properly
Drugs and alcohol

38
Q

Explain how steroids benefit an athlete and what typeset athletes benefit from its use.

A

Resemble testosterone in promoting growth of muscles. It increases the athletes muscle mass and strength and produce power. And also enhances my heir physical performance. The athletes that can benefit are weight lifters, body builders, rugby players.

39
Q

Explain the difference between hypotonic, hypertonic, and isotonic.

A

Hypotonic- contains a lower amount of salt and sugar in the body.
Hypertonic- contains a higher amount of salt and sugar in the body.
Isotonic- contains an equal amount of solution

40
Q

Explain the inverted U theory and draw the diagram.

A

Optimal arousal level is required for you to perform good to high standards to the best of your ability

41
Q

What is sport psychology

A

Mastering the mind of an athlete to enhance performance.

42
Q

What are the four key psychological principals of sport psychology

A
  • motivation
  • arousal levels
  • concentration/attention
  • motivation
43
Q

How can attention be improved

A
  • practice/warm up
  • give yourself a focus/aim
  • reward your success
44
Q

What is mental imagery

A

Is visualising yourself flawlessly performing a movement or an act to help with the enhancing of your performance.

45
Q

What is motivation

A

Motivated athletes are more likely to perform their best and achieve success, whereas a lack of motivation will prevent the athlete from reaching their potential.

46
Q

What are the two types of motivation

A

Intrinsic and extrinsic

47
Q

What is intrinsic motivation

A

Intrinsic motivation is internal drives (challenge). It is yourself making you do it. Eg. Love the feeling/satisfaction

48
Q

What is extrinsic motivation

A

Extrinsic motivation is external drives, someone else making you do it. Eg. Money, sponsorship, medals, awards.

49
Q

What is EPO

A

EPO is a naturally occurring hormone produced by the cells in the kidneys that regulate the production of red blood cells in bone marrow.

50
Q

3 types of blood doping

A
  • blood transfusions
  • injections of EPO
  • injections of synthetic oxygen carriers
51
Q

What are ergonomic aids

A

A performance enhancer. Is anything that gives you a mental or physical edge while exercising or competing. Eg caffeine

52
Q

Give three points about fluid replacement

A

It is important to begin exercise well hydrated, to regularly replenish fluids during the exercise and recovery, failing to do so can lead to dehydration.

53
Q

Ways to increase arousal levels

A

Music
Warm up
Video footage

54
Q

Ways to decrease arousal levels

A

Controlled breathing
Meditation
Muscle relaxing exercises

Sport And Exercise Science- mic (5 decks)

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