Exercise physiology Flashcards
Glycemic index
A way of ranking carbohydrates based on how slowly or quickly they’re digested and increase blood glucose levels over a period of time
Fats
A class of macro nutrients used in metabolism. Made of triglycerides. Energy dense but slow rate of production > for rest > hit the wall
Carbohydrates
A class of macro nutrients made of sugar molecules. Gets broken down into glucose > energy for exercise.
Protein
A class of macronutrients comprised of amino acids. A poor fuel source, used mainly for protein synthesis, muscle growth & repair
Glucose
A simple sugar which is used by
living thungs to obtain energy through aerobic respiration.
Glycogen
The primary storage of glucose in the body: Mainly liver & muscles
Insulin
A hormone secreted by the pancreas, that lowers blood glucose levels
How does sweat work
Sweat converted from a liquid to a vapour (evaporative cooling). Works best in low humidity
Factors that effect heat loss
Environment (humidity, temp), age, physiological state ( work rate, hydration).
What are body’s responses to heat
Hot skin temp, increased heart rate, decrease blood plasma vol. due to sweat, sweating, vasodilation, increased ventilation, dehydration due to sweat & breath
Double heat load
- metabolic heat from working muscles
- environmental heat
What is cardiovascular drift?
An increase in heart rate and decrease in stroke volume during a period of steady state exercise
What things increase cardiovascular drift?
Dehydration & heat stress
When does dehydration occur?
When the amount of water leaving the body is more than the amount entering
Contributing factors to dehydration
Breathing - vapour in breath
Sweating - loss of blood plasma
Urination/bowel movements (water loss)
Temp & relative humidity
What is heat exhaustion
Dehydration due to loss of fluids from excess perspiration
Symptoms of heat exhaustion
Warm pink skin, sweating, cramps, vomiting, headache, confusion
What’s heat stroke
Serious dehydration when the body is no longer capable of cooling itself
Physiological ways to cope with heat
-pre cooling: ice vest
- acclimatisation
- clothing: loose fitting & light
(Promotes convection and evaporation)
Nutritional ways of preparing for exercise in the heat
- Carb loading: increase glycogen & associated water. Low GI = slow release
- Hyperhydration
Physiological heat recovery
- 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
Nutritional heat recovery
- Rehydration- replenish lost fluids
- High GI carbohydrates- replenish glycogen stores
- replace electrolytes: sports drinks
Types of active recovery
Cool down, replenishment of glycogen stores, fluid & electrolyte replenishment, hydrotherapy, cold water immersion, contrast therapy, hyperbaric oxygen therapy,
Passive recovery
Sleep, sitting/laying down
When’s the best time to replenish glycogen stores
1-2 hours after activity. (Highly GI carbohydrates)
How does hyperbaric oxygen therapy work
Breathe in pure oxygen to increase oxygen in the blood. Faster removal of waste
What is acclimatisation
The process of becoming accustomed to new conditions (10 days)
Heat conservation methods
- peripheral vasoconstriction
- shivering (metabolic heat)
- piloerection (goose bumps)
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
Physiological responses to the cold
- shock - hyperventilation - disrupts oxygen supply
- cold muscles - harder to fully contract
- loss of coordination
- lower core temp
How does dehydration occur in the cold?
- Cold air = dry air, which increases fluid loss through respiration
- reduced thirst sensation
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
What characteristics define a high altitude
Low air density and barometric pressure
How altitude effects endurance athletes
- hypoxia (
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)
Altitude Adaptations
- ^RBC volume
- ^ haemoglobin volume & concentration
- ^ blood viscosity
- ^ capillarisation - heart & muscles
- ^ mitochondrial density - faster rate of aerobic respiration
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
What is a heat index
A combination of temperature and humidity used to measure the level of discomfort to the human body
What is humidity
A quantity representing the amount of water vapour in the atmosphere
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
What’s thermoregulation
The biological mechanism for maintaining a steady core temp
Training principles
SPIF DR
- specificity, progressive overload, intensity, frequency, duration, reversibility
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)
What’s a micro cycle
A smaller block of time (weeks ) where the athlete achieves a specific outcome
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
Competition phase
Focused on match intensity & tactics, recovery important, load modified throughout (moderate)
Transition Phase
- low volume, intensity & load
- encourage recreational activity to maintain aerobic fitness & prevent burnout
- nutritional plans followed
- rehab
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
What is tapering
Reduction of training load to allow for extra recovery and energy deposition
why is Overtraining bad
Athlete can’t recover between sessions, decreases performance, can cause injury
How to maintain physiological capabilities
3 training sessions per week
What do do for a soft tissue injury
RICER
rest, ice compression, elevation, referral
What not to do for a soft tissue injury
NO HARM
heat, alcohol, running (exercise), massage
Steps of rehab
RESS
range of motion, endurance, strength, skill
What are some low GI foods
Apples, lentils, kidney beans, peanuts
Moderate GI foods
Corn, peas, white pasta
High GI carbohydrates
Glucose, honey, white bread, lollies
Characteristics of low GI carbohydrates
Break down slowly
Low effect on blood glucose levels
Used to store glycogen
No insulin response
Characteristics of high GI carbohydrates
- Break down quickly
- High impact on blood glucose levels
- Used during and immediately after an event
- stimulates insulin response
Pre event meal
Not much fats and fibre, low-med GI, hyperhydration
During event meal
High GI foods, hydrate
After event (recovery) meal
High GI ( muscles are most responsive to top up glycogen stores), rehydration, sports drink
Hitting the wall
Extreme fatigue due to lack of carbohydrate based fuel. Reliance on fats for primary fuel source (slow rate of atp production).
Hyper-hydration guidelines
600mL 3-4 hours before event, 300-400mL just prior
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)
Types of ergogenic aids
Stimulants, anabolic steroids, protein powders, (also: EPO, blood doping, buffer agents)
Positive effects of stimulants
Increased awareness, increased aggression, mask fatigue/pain
Negative effects of stimulants
Dependency, headaches/nausea/dizziness, paranoia, heat stress
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
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
Positive of protein powder
More protein can be consumed during anabolic window
Negatives of protein powder
- water retention, risk of colonic cancer, risk of osteoporosis, risk of impaired kidney function
