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Sports Studies > exercise (aerobic, effects..) > Flashcards

exercise (aerobic, effects..) Flashcards

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1
Q

What does anaerobic mean?

A

exercise not in the presence of oxygen
high level intensity
glucose isn’t fully broken down
glucose changed to lactic acid

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2
Q

equation for anaerobic exercise?

A

glucose → lactic acid + energy

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3
Q

What is aerobic exercise?

A

exercise in the presence of oxygen
low/ moderate intensity

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4
Q

equation for aerobic exercise?

A

glucose + oxygen → carbon dioxide + water + energy

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5
Q

What is Lactic Acid?

A

waste product of anaerobic exercise
causes fatigue
slow down or stop performer

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6
Q

aerobic target zone

A

60-80%
max Hr * 0.6 = x
max HR * 0.8 = y
x:y

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7
Q

anaerobic target zone?

A

80-90%
max hr * 0.8 = y
max hr * 0.9 = z
y:z

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8
Q

What does EPOC stand for?

A

Excessive
Post exercise
Oxygen
Consumption

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9
Q

What does EPOC mean?

A

increase rate of oxygen intake following strenuous activity

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9
Q

how to recover from vigorous exercise?

A

.cool down
.ice bath
.massage
.rehydration

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10
Q

What is a cool down?

A

5-10 min jog
to decrease body temp
remove LA
5-10 min static stretches

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11
Q

benefits of cool down?

A

clear waste products
decrease chance of DOMS
decrease chance of dizziness
slow down breathing rate

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12
Q

What are massages used for?

A

rubbing or kneading muscles
reduces pain
prevents DOMS
encourages blood flow
decrease swelling
prevent blood pooling
rid of LA

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12
Q

What is rehydration?

A

hydrate every hour
1.5L of water a day
carbs and glucose for energy

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13
Q

immediate effects of exercise?

A

.HR increased
.Body temp increased
.Breathing rate increased

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14
Q

short term effects of exercise? 24-36 hours

A

.DOMS
.nausea
.dizziness/faintness
.fatigue/tiredness

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14
Q

long term effects of exercise? months-years

A

.low resting heat rate
.COF improve
.Stroke volume increases
.cardiac output stays the same
.muscle hypertrophy
.lose weight
.cardiac hypertrophy

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15
Q

what is altitude training?

A

aerobic training which develops your cardiovascular endurance

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16
Q

what happens during altitude training?

A

.Less O2
.EPO released
.increase red blood cell
.increase oxygen carrying capacity
.so you can exercise for longer

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17
Q

limitations of altitude training?

A

expensive
loss of overall fitness
altitude sickness
benefits are only short term

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18
Q

what are the 3 training seasons?

A

pre season
competitive season
post season

19
Q

advantages of altitude training?

A

increase blood carrying cpaapcity

20
Q

what is the pre season

A

develop aerobic fitness
train your COF relevant to your sport

21
Q

what is competitive season?

A

maintain fitness levels
optimise skills and techniques
work on tactics and strategies
don’t overtrain, NO INJURIES

22
Q

What is post season?

A

aim to rest
light aerobic activity

23
Q

what is obesity?

A

BMI over 30

24
Q

what are the 3 somatotypes?

A

ectomorph
mesomorph
endomorph

24
Q

how to prevent injuries?

A

.warm up
.cool down
.don’t overstretch
.don’t overtrain
.use appropriate equipment
.rests
.tape, bracing

25
Q

what does sedentary lifestyle mean?

A

engage in little or no physical activity

26
Q

consequences of sedentary lifestyle?

A

.weight gain
.heart disease
.hypertension
.diabetes
.poor self esteem
.lack of friends
.poor communication skills

27
Q

what is an ectomorph?

A

someone who is
tall
thin
long limbs
limited fat
narrow shoulders

28
Q

what sports are ectomorphs best suited for?

A

.long distance running
marathon..
.triathlon
.long jumping
NOT POWER ACTIVITES

29
Q

what is a mesomorph?

A

someone who is
muscular
broad shoulders
narrow hips

30
Q

What sport are mesomorphs best suited for?

A

.sprinting
200m, 200m
.swimming
100m, 200m
.rugby
.gymnastics
excel in STRENGTH, SPEED and POWER

30
Q

what sport is an endomorph most suited for?

A

.forward in rugby
.shotputt

30
Q

what is an endomorph?

A

someone who is
pear shaped
high fat content
wide hips

31
Q

in a balanced diet how much carbs, protein and fat do you require?

A

55-60% carbs
25-30% fat
15-20% protein

32
Q

male adult calorie intake?

A

2500 kcal

33
Q

female adult calorie intake?

A

2000 kcal

34
Q

what impacts your calorie intake?

A

.gender
.age
.height
.energy expenditure

35
Q

types of carbs

A

simple carbs
release energy quicker
processed
white bread..

complex carbs
release energy slower
healthier
brown bread…

36
Q

types of fat

A

unsaturated - healthier
reduce risk of heart disease
avocado, nuts

saturated fat -
toom much increase risk of heart disease
butter, ice cream, cake

37
Q

what are carbs used for?

A

energy

38
Q

what is protein used for?

A

growth and repair

39
Q

What are fats used for?

A

energy

40
Q

What are vitamins and minerals used for?

A

V - help bones, teeth, skin grow
VA, growth and vision

M - healthy bones and teeth
Calcium, strong teeth and bones

41
Q

why do we need to hydrate?

A

so we can function properly
60% of human body is water

42
Q

how to get water?

A

drinking
eating (watermelon..)

43
Q

how to get rid of water?

A

urine
sweat
breath (water vapour)

44
Q

what is dehydration?

A

excessive loss of body water interrupting function of the body

45
Q

effects of dehydration?

A

.blood thickens
.HR increases
.Body temp Increases
.reaction time increases
.dizziness
.muscle fatigue

Sports Studies (9 decks)

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