Exam Revision

Question 1

What factors make an elite athlete?

Answer 1

Genetics
Fitness
Physical factors
Physical skill

Question 2

What is an elite athlete?

Answer 2

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

Question 3

Define genetics

Answer 3

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

Question 4

Define fitness

Answer 4

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

Question 5

Define psychological factors

Answer 5

Refers to the mental processes involved in behaviour.

Question 6

Define physical skill

Answer 6

The ability to rapidly improve skills

Question 7

List the fitness components

Answer 7

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

Question 8

Define muscular endurance and give examples of fitness tests

Answer 8

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

Question 9

Define power and give examples of fitness tests

Answer 9

The ability to use strength quickly

Eg. 50 m sprint, vertical jump

Question 10

Define balance and give examples of fitness tests

Answer 10

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

Question 11

Define flexibility and give examples of fitness tests

Answer 11

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

Question 12

Define stamina and give examples of fitness tests

Answer 12

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

Question 13

Define strength and give examples of fitness tests

Answer 13

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

Question 14

Define speed and give examples of fitness tests

Answer 14

The ability to move your body quickly

Eg. Shuttle run

Question 15

Define Body composition and give examples of fitness tests

Answer 15

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

Question 16

Define agility and give examples of fitness tests

Answer 16

The ability to change directions quickly

Eg. DON’T NEED TO KNOW

Question 17

Define coordination and give examples of fitness tests

Answer 17

The ability to perform skills fluently and accurately

Eg. Basketball throw

Question 18

What are the 3 energy systems

Answer 18

ATP-PC
Lactic acid
Aerobic

Question 19

ATP-PC

1. What fuel is used
2. Muscle fibre type
3. Time it lasts for
4. Intensity

Answer 19

1. Stored carbohydrates
2. White (fast twitch)
3. First 10 seconds
4. Maximal (greater than 95%)

Question 20

LACTIC ACID

1. What fuel is used
2. Muscle fibre type
3. Time it lasts for
4. Intensity

Answer 20

1. Carbohydrates only
2. White (fast twitch) but some red fibres
3. 10-30 seconds
4. Near maximal (85-95%)

Question 21

AEROBIC

1. What fuel is used
2. Muscle fibre type
3. Time it lasts for
4. Intensity

Answer 21

1. Carbohydrates, fats, proteins (last resort)
2. Red (slow twitch)
3. 30 seconds +
4. Sub maximal (less than 85%)

Question 22

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

Answer 22

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.

Question 23

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

Answer 23

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

Question 24

What is glycemic index (GI)

Answer 24

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.

Question 25

Examples if high GI foods

Answer 25

White bread Potatoes White rice

Question 26

Examples of low GI foods

Answer 26

Grain bread Lentils Fruit

Question 27

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

Answer 27

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 .

Question 28

When are depleted glycogen stores replenished?

Answer 28

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

Question 29

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

Answer 29

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

Question 30

Negative and positive effects of caffeine on the athlete

Answer 30

``` Negative -increased urine -increased heart rate -dehydration Positive -increased alertness -improvement in sport performance ```

Question 31

Positives of using sport drinks

Answer 31

- hydration - energy boost - provides electrolytes, carbohydrates and glycogen

Question 32

Name an electrolyte that assists with fluid regulation

Answer 32

Potassium or sodium

Question 33

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

Answer 33

First 30 mins after intense exercise

Question 34

Benefits of carbohydrate Gels

Answer 34

- provides athlete with carbohydrates and glycogen - energy - gets to the spot is short amount of time

Question 35

Why nutrition after exercise is important

Answer 35

- recover - rehydrate - refuel (energy) - improve future performance

Question 36

What role does protein play in post exercise nutrition?

Answer 36

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

Question 37

What causes fatigue

Answer 37

Lack of exercise Not eating properly Drugs and alcohol

Question 38

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

Answer 38

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.

Question 39

Explain the difference between hypotonic, hypertonic, and isotonic.

Answer 39

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

Question 40

Explain the inverted U theory and draw the diagram.

Answer 40

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

Question 41

What is sport psychology

Answer 41

Mastering the mind of an athlete to enhance performance.

Question 42

What are the four key psychological principals of sport psychology

Answer 42

- motivation - arousal levels - concentration/attention - motivation

Question 43

How can attention be improved

Answer 43

- practice/warm up - give yourself a focus/aim - reward your success

Question 44

What is mental imagery

Answer 44

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

Question 45

What is motivation

Answer 45

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.

Question 46

What are the two types of motivation

Answer 46

Intrinsic and extrinsic

Question 47

What is intrinsic motivation

Answer 47

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

Question 48

What is extrinsic motivation

Answer 48

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

Question 49

What is EPO

Answer 49

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

Question 50

3 types of blood doping

Answer 50

- blood transfusions - injections of EPO - injections of synthetic oxygen carriers

Question 51

What are ergonomic aids

Answer 51

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

Question 52

Give three points about fluid replacement

Answer 52

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.

Question 53

Ways to increase arousal levels

Answer 53

Music Warm up Video footage

Question 54

Ways to decrease arousal levels

Answer 54

Controlled breathing Meditation Muscle relaxing exercises