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Sport Exercise Science > Exam Revision > Flashcards

Exam Revision Flashcards

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1
Q

define power

A

the ability to exert a maximal force in as short a time as possible, as in accelerating, jumping and throwing implements.

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2
Q

carbohydrate loading

what sport would it be beneficial for

A

Carb loading is simply a nutritional strategy to increase the glycogen stored in your body above its normal amount.

Carbohydrate loadingmay be most beneficial if you’re an endurance athlete — such as a marathon runner, swimmer, cyclist or all three.

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3
Q

WADA

A

world anti-doping agency

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4
Q

Tangible forms of motivation

A

trophy, money

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5
Q

fitness components
agility
aerobic capacity
speed

A

agility: the ability to change direction quickly whilst maintaining balance - illinois agility test

aerobic capacity: the use of oxygen to create energy for muscles to use - beep test

speed: how fast the body or a body part can move from A to B - sprints

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6
Q

recovery

different methods

A

hydrotherapy
sleep
compression garments
massage

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7
Q

technological advancements

A 
hawk eye
shot clock
lzr swimsuit
hockey helmets
VAR
DRS
snicko
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8
Q

aerobic

A

produce energy with oxygen

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9
Q

anaerobic

A

produce energy without oxygen

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10
Q

grip dynamometer

A

used for measuring the maximum isometric strength of the hand and forearm muscles, used for testing handgrip strength of athletes involved in strength training, or participants in sports in which the hands are used for catching, throwing or lifting such as gymnasts, tennis players etc

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11
Q

positive and negative effects of technology in sport

A

positives:
analysis of sport performance
increased accuracy of time measurements
allowing referees to make better decisions
improving design of sporting equipment and apparel
providing spectators with better viewing of sport

negatives:
not always accurate
increases costs to sports
sponsors more interested in tech and not players and sport

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12
Q 
ATP - PC
fuel source
intensity
duration
peak power
yield of ATP produced
by products
fatiguing factors
recovery
activity example
A

PC

High - Maximal Effort - greater than 95%

1-10 seconds

2-5 seconds

1 ATP per PC molecule

extremely fast

C, ADP, Pi, Heat

Pc depletion

Rest, Passive cool down

10m sprint, high jump

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13
Q 
Anaerobic Glycolysis System
fuel source
intensity
duration
peak power
yield of ATP produced
by products
fatiguing factors
recovery
activity example
A

Carbs, Glycogen

High - Greater than 85%

5-60 seconds

5-15 seconds

2 ATP per glucose molecule

fast

lactate, H+, ADP

lactic acid, hydrogen ions

active recovery

50m freestyle, repeated efforts

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14
Q 
Aerobic System
fuel source
intensity
duration
peak power
yield of ATP produced
by products
fatiguing factors
recovery
activity example
A

carbs, fats, protein

low - less than 80% max HR

60 seconds +

1-2 mins

34 ATP - carbs
441 ATP - fats

slow

CO2, H2O

High body temp, depletion of glycogen stores

rest

afl game

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15
Q

high GI foods

A

sugary foods

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16
Q

low GI foods

A

beans, nuts, pasta, fruit, veg

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17
Q

inverted u theory

A

TheInverted UHypothesis suggests that optimal performance occurs at an intermediate level of arousal while both low and high levels of arousal will result in impaired performance

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18
Q

sports high arousal level and low arousal level

A

high:
rugby, footy

low:
archery, gymnastics

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19
Q

pre competition food

A

adequate hydration
adequately fuelled
carb loading

3 to 4 hours to digest a large meal
2 to 3 hours to digest a small meal
1 to 2 hours to digest a blended or liquid food
Less than 1 hour to digest a small snack

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20
Q

during competition food

A

sports drinks
high GI carbs - releases energy fast
fluid replenishment

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21
Q

post competition food

A

carbs
protein
rehydration
restore muscle and liver glycogen stores

high gi - 30 mins
carbs - 1 hour
main meal - 2-3 hours

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22
Q

fibre

benefits and function

A

allows a good and healthy digestive system

Fibre slows the rate that sugar is absorbed into the bloodstream. When you eat foods high in fibre, such as beans and whole grains, the sugar in those foods is absorbed slower, which keeps your blood glucose levels from rising too fast.

23
Q

EPO

kind of athlete to use it

A

increases number of red blood cells

useful for long endurance events

side effects include blood clotting, hypertension stroke etc

24
Q

Negatives of taking illegal sport enhancing drugs

A

can have bad side effects and can lead to death

they’re illegal because it enhances sport performance, actual or potential health risk, violates the spirit of the sport, potential to mask other prohibited substance or method

25
Q

beta-blockers

A

drugs used to slow the heart and prevent tremors
e.g. archery, trap shooter
dangerous for asthmatics, heart failure

26
Q

mental imagery

A

when athletes visualise themselves flawlessly performa skill or competitive event

27
Q

elite athlete

A

someone who competes at the highest possible level for their chosen sport

28
Q

what factors make up an elite athlete

A 
skill acquisition
genetics
fitness
psychology
motivation
committed
hard working

psychological
physiology
tactical
technical

29
Q

fitness testing

A

indicates the fitness level of the athlete
allows to see how the athletes program is going
shows strengths and weaknesses of athletes
readiness to compete post injury rehabilitation
define new variables within a program (load)

30
Q

interplay effect

A

all 3 energy systems are always contributing to energy production, however, there is always one more dominant energy system

31
Q

what is the purpose of recovery

A

to restore the athlete physiologically and psychologically to their pre-exercise condition in the shortest time possible. recovery can be either active or passive

32
Q

muscle fibre types

A

Fast-twitch muscle fibres have a high anaerobic capacity as well as a fast speed and high force of muscle contraction. Fast-twitch muscle fibres fatigue rapidly and hence have very low endurance. Fast-twitch muscle fibres are used during sprint/high intensity activity. Sprint/power athletes have a high distribution of fast-twitch muscle fibres.

Slow-twitch muscle fibres have a high aerobic capacity as well as a slow speed and low force of muscle contraction. Slow-twitch muscle fibres fatigue slowly and hence have very high endurance. Slow-twitch muscle fibres are used during endurance/low intensity activity. Endurance athletes have a high distribution of slow-twitch muscle fibres.

33
Q

hydrotherapy

contrast water therapy

A

hot/cold baths
increased blood flow
increased removal of waste products from working muscles
increased supply of oxygen and nutrients to working muscles
decreased severity of DOMS
increased ROM

34
Q

hydrotherapy

cryotherapy

A

ice packs
important for recovery of soft tissue injuries
reduces acute inflammation from muscle damage
lessens the loss of force generation associated with inflammation
reduces muscle spasm
decreases blood flow
reduces core temp

35
Q

compression garments

A 
RICER
rest, ice, compress, evaluate, refer
increases blood flow
reduces muscle swelling
reduces severity of DOMS
36
Q

sleep and rest

A

sleep is the best form of recovery
body can repair physically and psychologically
lack of sleep = decreased focus, less perseverance etc

37
Q

DOMS
delayed onset of muscle soreness
when and why does it occur

A

it is causes by muscle strains

e.g. downhill running, long distance running, plyometric exercises, and landing drills.

38
Q

active and passive recovery

A

Active recovery involves being active, or low intensity movement like walking between intervals.
Passive recovery, on the other hand, involves no activity at all – just letting your body rest.

39
Q

percentage of fats, carbs and protein

normal + athlete

A

fats:
n - 25-30% e - 15-20%

protein:
10-15% same for both

carbs:
n - 50-55% e - 70-75%

40
Q

when would vitamin and mineral supplements be beneficial

A

Your body only needs a small amount of vitamins and minerals every day. A varied diet generally provides enough of each vitamin and mineral. However, some people may need supplements to correct deficiencies of particular vitamins or minerals.

41
Q

when can glycogen stores be replenished the quickest

A

usually replenishing at a rate of two to five percent per hour after exercise. Empty glycogen stores can take a full day or more to restore

42
Q

list 2 nutritional factors that cause fatigue and reduce performance

A

Insufficient wholegrains, lean meats and dairy, and too few fruit and vegetables and a reliance on processed snack foods can lead to fatigue.

43
Q

what is a ergogenic aid

A

A performance enhancer, orergogenic aid, is anything that gives you a mental or physical edge while exercising or competing. This can range from caffeine and sports drinks to illegal substances. There are a variety of both safe and harmfulergogenic aids.

44
Q

what is testosterone and why is it used

A

Testosterone is the primary male sex hormone and an anabolic steroid.
They are mainly used to increase muscle

45
Q

autologous + homologous blood doping

A

Autologous blood doping is the transfusion of one’s own blood, which has been stored (refrigerated or frozen) until needed.
Homologous blood doping is the transfusion of blood that has been taken from another person with the same blood type.

46
Q

2 different types of legal performance enhancers

A

amino acids

caffeine

47
Q

how to increase and decrease arousal levels

A

decrease
Deep breathing
Progressive Muscle Relaxation (PMR). Take one muscle group at a time and tense/relax for about 3-5 seconds. Systematically go through the body one muscle group at a time.
Self-talk & Imagery.Similar to pumping up when arousal is low, these techniques can be used for arousal reduction, too.

increase
Physically move. Going through a good warmup with lots of activity will help increase arousal.
Self-talk. Telling yourself positive things and keeping a good attitude can help athletes pick up their mental game.
Imagery. Athletes can use imagery that is action-oriented to help with alertness.

48
Q

psychological skills training

A

refers to systematic and consistent practice of mental or psychological skills for the purpose of enhancing performance, increasing enjoyment, or achieving greater sport and physical activity satisfaction

49
Q

difference between low and high optimal confidence levels

A

high makes us feel cocky and might take unnecessary risks that might lead to more errors
low might lead to feeling lethargic or distracted and not perform as well

50
Q

internal + external motivation

intrinsic + extrinsic motivation

A

intrinsic:
comes from within
self motivation
enjoyment, satisfaction

extrinsic:
external factors
material benefits
money, trophies

intrinsic is more desirable because it’s more sustainable and powerful

51
Q

define attention, what is another name for it

A

Attention is the ability of an athlete to keep on task. It is often also called focus or concentration. Attention involves focusing mental effort on relevant environmental cues, and maintaining that attention.

another name for it is focus

52
Q

what are 3 ways of improving attention

A

meditate
exercise
stay hydrated

53
Q

thoroughly discuss a technological advancement

A 
netball shoes
3 components - flytefoam, durability, gel
role in sport
safety and protection
what is it
54
Q

discuss thoroughly the impact technology has had on sport performance

A

preventing injury etc

Sport Exercise Science (2 decks)

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