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Year 12 Pe > Exercise physiology > Flashcards

Exercise physiology Flashcards

1
Q

Glycemic index

A

A way of ranking carbohydrates based on how slowly or quickly they’re digested and increase blood glucose levels over a period of time

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2
Q

Fats

A 
A
class of macro nutrients used in metabolism. Made of triglycerides. Energy dense but slow rate of production > for rest > hit the wall
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3
Q

Carbohydrates

A

A class of macro nutrients made of sugar molecules. Gets broken down into glucose > energy for exercise.

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4
Q

Protein

A 
A class of macronutrients comprised of amino acids.
A poor fuel source, used mainly for protein synthesis, muscle growth & repair
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5
Q

Glucose

A

A simple sugar which is used by

living thungs to obtain energy through aerobic respiration.

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6
Q

Glycogen

A

The primary storage of glucose in the body: Mainly liver & muscles

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7
Q

Insulin

A

A hormone secreted by the pancreas, that lowers blood glucose levels

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8
Q

How does sweat work

A

Sweat converted from a liquid to a vapour (evaporative cooling). Works best in low humidity

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9
Q

Factors that effect heat loss

A

Environment (humidity, temp), age, physiological state ( work rate, hydration).

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10
Q

What are body’s responses to heat

A

Hot skin temp, increased heart rate, decrease blood plasma vol. due to sweat, sweating, vasodilation, increased ventilation, dehydration due to sweat & breath

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11
Q

Double heat load

A
  • metabolic heat from working muscles

- environmental heat

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12
Q

What is cardiovascular drift?

A

An increase in heart rate and decrease in stroke volume during a period of steady state exercise

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13
Q

What things increase cardiovascular drift?

A

Dehydration & heat stress

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14
Q

When does dehydration occur?

A

When the amount of water leaving the body is more than the amount entering

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15
Q

Contributing factors to dehydration

A

Breathing - vapour in breath
Sweating - loss of blood plasma
Urination/bowel movements (water loss)
Temp & relative humidity

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16
Q

What is heat exhaustion

A

Dehydration due to loss of fluids from excess perspiration

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17
Q

Symptoms of heat exhaustion

A

Warm pink skin, sweating, cramps, vomiting, headache, confusion

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18
Q

What’s heat stroke

A

Serious dehydration when the body is no longer capable of cooling itself

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19
Q

Physiological ways to cope with heat

A

-pre cooling: ice vest
- acclimatisation
- clothing: loose fitting & light
(Promotes convection and evaporation)

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20
Q

Nutritional ways of preparing for exercise in the heat

A
  • Carb loading: increase glycogen & associated water. Low GI = slow release
  • Hyperhydration
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21
Q

Physiological heat recovery

A
  • Hydrotherapy ( percents venous pooling)
  • cool down - prevents venous pooling
  • oxygen therapy- aids with oxygen debt, returns system to normal quicker
  • mid game strategies- ice vests, cool water showers
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22
Q

Nutritional heat recovery

A
  • Rehydration- replenish lost fluids
  • High GI carbohydrates- replenish glycogen stores
  • replace electrolytes: sports drinks
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23
Q

Types of active recovery

A

Cool down, replenishment of glycogen stores, fluid & electrolyte replenishment, hydrotherapy, cold water immersion, contrast therapy, hyperbaric oxygen therapy,

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24
Q

Passive recovery

A

Sleep, sitting/laying down

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25
When’s the best time to replenish glycogen stores
1-2 hours after activity. (Highly GI carbohydrates)
26
How does hyperbaric oxygen therapy work
Breathe in pure oxygen to increase oxygen in the blood. Faster removal of waste
27
What is acclimatisation
The process of becoming accustomed to new conditions (10 days)
28
Heat conservation methods
- peripheral vasoconstriction - shivering (metabolic heat) - piloerection (goose bumps)
29
What is piloerection
Goose bumps - tiny muscles raise the hair on the skin which traps a layer of air close to the skin, decreasing convection
30
Physiological responses to the cold
- shock - hyperventilation - disrupts oxygen supply - cold muscles - harder to fully contract - loss of coordination - lower core temp
31
How does dehydration occur in the cold?
- Cold air = dry air, which increases fluid loss through respiration - reduced thirst sensation
32
Is acclimatisation necessary in the cold?
No, when exercise begins core temp raises. Aim is usually to get used to dry air and sort clothes
33
What characteristics define a high altitude
Low air density and barometric pressure
34
How altitude effects endurance athletes
- hypoxia (
35
Immediate effects of altitude on the body
- ^ respiratory rate - ^ tidal volume - ^ heart rate - sleeplessness - dizziness/nausea - decreased oxygen in blood - ^ blood pressure - decreased stroke volume (due to ^HR) - decreased plasma volume (dehydration)
36
Altitude Adaptations
- ^RBC volume - ^ haemoglobin volume & concentration - ^ blood viscosity - ^ capillarisation - heart & muscles - ^ mitochondrial density - faster rate of aerobic respiration
37
The three methods of altitude acclimatisation
1) live at low, train high 2) live high, train low ( most beneficial- can train at desired intensity) 3) live high, train high
38
What is a heat index
A combination of temperature and humidity used to measure the level of discomfort to the human body
39
What is humidity
A quantity representing the amount of water vapour in the atmosphere
40
What is peripheral vasodilation
The widening of the blood vessels in the peripheries to increase the rate of heat loss (via, radiation, convection & conduction) by carrying the blood closer to the skin
41
What’s thermoregulation
The biological mechanism for maintaining a steady core temp
42
Training principles
SPIF DR | - specificity, progressive overload, intensity, frequency, duration, reversibility
43
What’s a macro cycle
A long block of time (2-4 months) made up of micro cycles with a specific purpose (smaller than phases)
44
What’s a micro cycle
A smaller block of time (weeks ) where the athlete achieves a specific outcome
45
Prep Phase
General: aerobic based, ^volume, moderate intensity, (continuous, interval, fartlek, hypertrophy) Specific: game skills & strategy, low volume, high intensity ( speed, power, agility). High load
46
Competition phase
Focused on match intensity & tactics, recovery important, load modified throughout (moderate)
47
Transition Phase
- low volume, intensity & load - encourage recreational activity to maintain aerobic fitness & prevent burnout - nutritional plans followed - rehab
48
What is peaking
Planning a training plan so that athletes reach their optimum state of readiness to perform at peak at a predetermined time. Involves tapering (low training load) to allow for recovery and energy deposition
49
What is tapering
Reduction of training load to allow for extra recovery and energy deposition
50
why is Overtraining bad
Athlete can’t recover between sessions, decreases performance, can cause injury
51
How to maintain physiological capabilities
3 training sessions per week
52
What do do for a soft tissue injury
RICER | rest, ice compression, elevation, referral
53
What not to do for a soft tissue injury
NO HARM | heat, alcohol, running (exercise), massage
54
Steps of rehab
RESS | range of motion, endurance, strength, skill
55
What are some low GI foods
Apples, lentils, kidney beans, peanuts
56
Moderate GI foods
Corn, peas, white pasta
57
High GI carbohydrates
Glucose, honey, white bread, lollies
58
Characteristics of low GI carbohydrates
Break down slowly Low effect on blood glucose levels Used to store glycogen No insulin response
59
Characteristics of high GI carbohydrates
- Break down quickly - High impact on blood glucose levels - Used during and immediately after an event - stimulates insulin response
60
Pre event meal
Not much fats and fibre, low-med GI, hyperhydration
61
During event meal
High GI foods, hydrate
62
After event (recovery) meal
High GI ( muscles are most responsive to top up glycogen stores), rehydration, sports drink
63
Hitting the wall
Extreme fatigue due to lack of carbohydrate based fuel. Reliance on fats for primary fuel source (slow rate of atp production).
64
Hyper-hydration guidelines
600mL 3-4 hours before event, 300-400mL just prior
65
Post exercise hydration guidelines
1.5 L of water for every 1L lost. Replenish water and electrolyte levels. (Electrolyte drinks = increases osmolality, lowers waste lost through urine)
66
Types of ergogenic aids
Stimulants, anabolic steroids, protein powders, (also: EPO, blood doping, buffer agents)
67
Positive effects of stimulants
Increased awareness, increased aggression, mask fatigue/pain
68
Negative effects of stimulants
Dependency, headaches/nausea/dizziness, paranoia, heat stress
69
Positive effects of anabolic steroids
Shortened recovery time, faster repair rate of muscles, increased protein synthesis, increase training load & frequency due to lower recovery time
70
Negative effects of anabolic steroids
- decrease sperm count - high blood pressure - enlarged prostate - acne - risk of cardiovascular disease - infertility - kidney disease - liver disease - risk of stroke
71
Positive of protein powder
More protein can be consumed during anabolic window
72
Negatives of protein powder
- water retention, risk of colonic cancer, risk of osteoporosis, risk of impaired kidney function

Year 12 Pe (4 decks)

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