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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
Q

When’s the best time to replenish glycogen stores

A

1-2 hours after activity. (Highly GI carbohydrates)

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26
Q

How does hyperbaric oxygen therapy work

A

Breathe in pure oxygen to increase oxygen in the blood. Faster removal of waste

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27
Q

What is acclimatisation

A

The process of becoming accustomed to new conditions (10 days)

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28
Q

Heat conservation methods

A
  • peripheral vasoconstriction
  • shivering (metabolic heat)
  • piloerection (goose bumps)
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29
Q

What is piloerection

A

Goose bumps - tiny muscles raise the hair on the skin which traps a layer of air close to the skin, decreasing convection

30
Q

Physiological responses to the cold

A
  • shock - hyperventilation - disrupts oxygen supply
  • cold muscles - harder to fully contract
  • loss of coordination
  • lower core temp
31
Q

How does dehydration occur in the cold?

A
  • Cold air = dry air, which increases fluid loss through respiration
  • reduced thirst sensation
32
Q

Is acclimatisation necessary in the cold?

A

No, when exercise begins core temp raises. Aim is usually to get used to dry air and sort clothes

33
Q

What characteristics define a high altitude

A

Low air density and barometric pressure

34
Q

How altitude effects endurance athletes

A
  • hypoxia (
35
Q

Immediate effects of altitude on the body

A
  • ^ 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
Q

Altitude Adaptations

A
  • ^RBC volume
  • ^ haemoglobin volume & concentration
  • ^ blood viscosity
  • ^ capillarisation - heart & muscles
  • ^ mitochondrial density - faster rate of aerobic respiration
37
Q

The three methods of altitude acclimatisation

A

1) live at low, train high
2) live high, train low ( most beneficial- can train at desired intensity)
3) live high, train high

38
Q

What is a heat index

A

A combination of temperature and humidity used to measure the level of discomfort to the human body

39
Q

What is humidity

A

A quantity representing the amount of water vapour in the atmosphere

40
Q

What is peripheral vasodilation

A

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
Q

What’s thermoregulation

A

The biological mechanism for maintaining a steady core temp

42
Q

Training principles

A

SPIF DR

- specificity, progressive overload, intensity, frequency, duration, reversibility

43
Q

What’s a macro cycle

A

A long block of time (2-4 months) made up of micro cycles with a specific purpose (smaller than phases)

44
Q

What’s a micro cycle

A

A smaller block of time (weeks ) where the athlete achieves a specific outcome

45
Q

Prep Phase

A

General: aerobic based, ^volume, moderate intensity, (continuous, interval, fartlek, hypertrophy)
Specific: game skills & strategy, low volume, high intensity ( speed, power, agility).

High load

46
Q

Competition phase

A

Focused on match intensity & tactics, recovery important, load modified throughout (moderate)

47
Q

Transition Phase

A
  • low volume, intensity & load
  • encourage recreational activity to maintain aerobic fitness & prevent burnout
  • nutritional plans followed
  • rehab
48
Q

What is peaking

A

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
Q

What is tapering

A

Reduction of training load to allow for extra recovery and energy deposition

50
Q

why is Overtraining bad

A

Athlete can’t recover between sessions, decreases performance, can cause injury

51
Q

How to maintain physiological capabilities

A

3 training sessions per week

52
Q

What do do for a soft tissue injury

A

RICER

rest, ice compression, elevation, referral

53
Q

What not to do for a soft tissue injury

A

NO HARM

heat, alcohol, running (exercise), massage

54
Q

Steps of rehab

A

RESS

range of motion, endurance, strength, skill

55
Q

What are some low GI foods

A

Apples, lentils, kidney beans, peanuts

56
Q

Moderate GI foods

A

Corn, peas, white pasta

57
Q

High GI carbohydrates

A

Glucose, honey, white bread, lollies

58
Q

Characteristics of low GI carbohydrates

A

Break down slowly
Low effect on blood glucose levels
Used to store glycogen
No insulin response

59
Q

Characteristics of high GI carbohydrates

A
  • Break down quickly
  • High impact on blood glucose levels
  • Used during and immediately after an event
  • stimulates insulin response
60
Q

Pre event meal

A

Not much fats and fibre, low-med GI, hyperhydration

61
Q

During event meal

A

High GI foods, hydrate

62
Q

After event (recovery) meal

A

High GI ( muscles are most responsive to top up glycogen stores), rehydration, sports drink

63
Q

Hitting the wall

A

Extreme fatigue due to lack of carbohydrate based fuel. Reliance on fats for primary fuel source (slow rate of atp production).

64
Q

Hyper-hydration guidelines

A

600mL 3-4 hours before event, 300-400mL just prior

65
Q

Post exercise hydration guidelines

A

1.5 L of water for every 1L lost. Replenish water and electrolyte levels. (Electrolyte drinks = increases osmolality, lowers waste lost through urine)

66
Q

Types of ergogenic aids

A

Stimulants, anabolic steroids, protein powders, (also: EPO, blood doping, buffer agents)

67
Q

Positive effects of stimulants

A

Increased awareness, increased aggression, mask fatigue/pain

68
Q

Negative effects of stimulants

A

Dependency, headaches/nausea/dizziness, paranoia, heat stress

69
Q

Positive effects of anabolic steroids

A

Shortened recovery time, faster repair rate of muscles, increased protein synthesis, increase training load & frequency due to lower recovery time

70
Q

Negative effects of anabolic steroids

A
  • decrease sperm count
  • high blood pressure
  • enlarged prostate
  • acne
  • risk of cardiovascular disease
  • infertility
  • kidney disease
  • liver disease
  • risk of stroke
71
Q

Positive of protein powder

A

More protein can be consumed during anabolic window

72
Q

Negatives of protein powder

A
  • water retention, risk of colonic cancer, risk of osteoporosis, risk of impaired kidney function

Year 12 Pe (4 decks)

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