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Sport Exercise Science > Exam Revision > Flashcards

Exam Revision Flashcards

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
beta-blockers
drugs used to slow the heart and prevent tremors e.g. archery, trap shooter dangerous for asthmatics, heart failure
26
mental imagery
when athletes visualise themselves flawlessly performa skill or competitive event
27
elite athlete
someone who competes at the highest possible level for their chosen sport
28
what factors make up an elite athlete
``` skill acquisition genetics fitness psychology motivation committed hard working ``` psychological physiology tactical technical
29
fitness testing
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
interplay effect
all 3 energy systems are always contributing to energy production, however, there is always one more dominant energy system
31
what is the purpose of recovery
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
muscle fibre types
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
hydrotherapy | contrast water therapy
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
hydrotherapy | cryotherapy
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
compression garments
``` RICER rest, ice, compress, evaluate, refer increases blood flow reduces muscle swelling reduces severity of DOMS ```
36
sleep and rest
sleep is the best form of recovery body can repair physically and psychologically lack of sleep = decreased focus, less perseverance etc
37
DOMS delayed onset of muscle soreness when and why does it occur
it is causes by muscle strains e.g. downhill running, long distance running, plyometric exercises, and landing drills.
38
active and passive recovery
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
percentage of fats, carbs and protein | normal + athlete
fats: n - 25-30% e - 15-20% protein: 10-15% same for both carbs: n - 50-55% e - 70-75%
40
when would vitamin and mineral supplements be beneficial
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
when can glycogen stores be replenished the quickest
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
list 2 nutritional factors that cause fatigue and reduce performance
Insufficient wholegrains, lean meats and dairy, and too few fruit and vegetables and a reliance on processed snack foods can lead to fatigue.
43
what is a ergogenic aid
A performance enhancer, or ergogenic 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 harmful ergogenic aids.
44
what is testosterone and why is it used
Testosterone is the primary male sex hormone and an anabolic steroid. They are mainly used to increase muscle
45
autologous + homologous blood doping
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
2 different types of legal performance enhancers
amino acids | caffeine
47
how to increase and decrease arousal levels
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
psychological skills training
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
difference between low and high optimal confidence levels
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
internal + external motivation | intrinsic + extrinsic motivation
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
define attention, what is another name for it
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
what are 3 ways of improving attention
meditate exercise stay hydrated
53
thoroughly discuss a technological advancement
``` netball shoes 3 components - flytefoam, durability, gel role in sport safety and protection what is it ```
54
discuss thoroughly the impact technology has had on sport performance
preventing injury etc

Sport Exercise Science (2 decks)

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