Exercise physiology Flashcards
carbohydrates
-carbohydrates are our main source of energy, the carbohydrate is broke down into glucose and stored in the muscles and liver as glycogen
-there are two types of carbohydrates, simple carbohydrates are found in fruits and are easily digested, and complex carbohydrates are found in plant based foods and take longer for the body to digest
protein
-protein is important for growth and repair, making enzymes, making hormones, making hemoglobin
-protein is a minor source of energy, they provide energy when carbohydrates and fats are low
fats
-fats provide energy when intensity is high and duration is long
-they help to carry and transport vitamins
saturated and unsaturated fats
-too much saturated fats can lead to weight gain, poor stamina, coronary heart disease, high levels of cholesterol and diabetes
-unsaturated fats are beneficial fats that can improve blood cholesterol, they are commonly found in fatty fishes like salmon, avocados, peanut butter and peanut oil etc
trans fats
-trans fats are a type of unsaturated fats, they are made from industrial processes by adding hydrogen. it gives a longer shelf life
-however, it causes high levels of blood cholesterol
vitamins
-there are two types of vitamins which are fat soluble and water soluble
vitamin B- water soluble
vitamin C-water soluble
vitamin D-fat soluble
vitamin D
-vitamin D is a fat soluble vitamin that is made by our body underneath our skin when we are exposed to sunlight
-it helps bones to absorb calcium and maintains bones and teeth
-if our bones are better at absorbing calcium, a performer is less likely to suffer from stress fractures cause by overuse, also bones are less likely to break from impact in contact sports
fat soluble vitamins
-fat soluble vitamins are stored in the liver and fatty tissue to be used at a later date, this means it is not essential to consume these vitamins everyday
water soluble vitamins
-water soluble vitamins are not stored and need to be taken daily
types of vitamin B(water soluble) and examples
B1-break down and release energy from food, eggs, liver
B2-break down and release energy from food, eggs, liver
B6-helps form red blood cells and haemoglobin, eggs, cereals
B12-helps form red blood cells and maintains nervous system, red meat, liver
vitamin C
-vitamin C can be found in many fruits and vegetables and it is associated with most citrus fruits, oranges, kiwis, strawberries
-vitamin C protects cells and keeps them healthy
-maintains bones, teeth, gums and ligaments
minerals
-minerals assist bodily functions by enabling effective muscle contractions
-minerals can be found in meat, fish, eggs, dairy, fruits, vegetables
types of minerals: calcium
-calcium is important for strong bones and teeth and efficient nerve and muscle function
types of minerals: sodium
-sodium regulates fluid levels
-too much sodium can cause high blood pressure and an increase risk of stroke and heart attack
types of minerals: iron
-iron forms haemoglobin in red blood cells
-helps to transport oxygen
-a lack of iron is called anaemia
fibre
-fibre slows down the time it takes to breakdown food, providing a slower, more sustained release of energy
-helps to prevent constipation and assists digestion
-fibre fights disease, a diet high in fiber helps to prevent colon cancer and heart disease
-high fibre helps the body to eliminate cholestrol
-can be found in wholemeal breads, pasta, nuts,seeds
water
-60% of a persons body weight and is essential for good health
-transports hormones, nutrients and waste products
-water helps to regulate our body temperature and maintain hydration as when we exercise, energy is generated by breaking bonds of ATP, when these bonds are broken, heat is released as a byproduct, consuming water prevents us from overheating during this process
dehydration effects and solutions
effects:
-dehydration can cause headaches and muscle fatigue
-reduction in transportation of oxygen and nutrients
-increased reaction time/decision making
-reduced blood flow to muscles and skin
solutions:
-sports drinks will boost glycogen levels before competition
-water will rehydrate body during competition
creatine monohydrate (A01,A03)
A01:
-creatine monohydrate increases the amount of phosphocreatine stores in the muscle
-phosphocreatine is used to fuel the ATP-PC system which can give us energy for up to 10 seconds
-creatine will allow the ATP-PC system to work longer and also decreases recover time
-creatine is mainly used by sprinters, jumpers, throwers as it allows them to work at higher intensities and recover quicker
A03:
positives:
-aims to provide ATP
-replenishes PC stores
-allows ATP-PC system to last longer
-increases muscle mass
-decreases recovery time
negatives:
-liver damage
-dehydration
-muscle cramps
-bloating
-vomiting
-water retention, diarrheoa
sodium bicarbonate
AO1:
-sodium bicarbonate is an antaacid, it increases the buffering capacity of the blood and neutralises the negative effects of lactic acid and hydrogen ions
-sodium bicarbonate is used by athletes who work in the anaerobic glycolytic system, 400m runners
AO3:
positives:
-delays fatigue
-reduces acidity in the muscle cells
-increases the buffering capacity of the blood
A03:
negatives:
-vomiting
-pain
-cramping
-diarrhoea
-bloating
caffeine
AO1:
-caffeine is a stimulant that increases mental alertness and reduces fatigue
-it improves the mobilisation of fatty acids
-as a result, caffeine is used by endurance performers who use the aerobic energy system
AO3:
positives;
-increased alertness
-reduces fatigue
-allows fats to be used as an energy source
-delays use of glycogen stores
-improves reaction time/decision making
-beneficial for aerobic performance athletes
negatives:
-dehydration
-insomnia
-cramps
-vomiting
carbo loading
positives:
- Increases glycogen stores in the muscle
- Delays fatigue
- Increases endurance capacity
- Improves the efficiency of the aerobic system
negatives:
- Water retention and bloating
- Heavy legs
- Affects digestion
- Weight increase
types of acute injuries:
-Fractures
-Dislocations
-Strains
-Sprains
types of fractures
Simple (closed) fractures:
-clean break, does not affect skin or surrounding tissue
Compound (open) fractures:
-damages skin, high risk of infection
dislocations
-dislocations occur at all joints and is where end of bones forced out of position.
-Often occur due to contact or a fall.
Symptoms: Swollen, painful and visibly out of place / unable to move joint/limb.
Treatment; Manipulation to reposition bones, a splint / sling, and rehabilitation.
strains
-A strain is a pulled muscle and is where muscle fibres get stretched too far and tear
-caused through High intensity and overuse of muscle groups
Sprains
-sprains occur when ligaments are stretched too far, sprained ankles
Achilles tendonitis
-Achilles tendonitis is an overuse injury, that causes pain and inflammation at the back of the ankle
occurs due to fatigued calf muscles which transfer too much weight to the achilles
-prevented by stretching, massaging
stress fractures
-stress factures are overuse injuries that are common in lower limbs
-caused by sudden increase in intensity
Lateral Epicondylitis
-Lateral Epicondylitis is an Overuse injury that Occurs due to inflammation in the wrist extensor which is the muscle used to straighten the wrist.
-this muscle becomes very sore and tender.
screening
-screening is a way to identify those at risk of complications
-It prepares performers for their sport and enhances performance
-It also reduces injuries
negatives:
-Some are not 100% accurate.
-Problems can be missed (false negative).
-Identify problem that doesn’t exist (false positive).
-Creates anxiety (health problems/injury)
positives of warm up
positives:
-A warm up will help to reduce injury.
-It increases elasticity of muscles tissue
-It increase heart rate and breathing rate.
-It increase oxygen and nutrient delivery to skeletal muscles.
-It increase muscle temperature.
stages of warm up
1)Cardiovascular exercise:
-Prepares the body before the start of every training session
-Increased heart rate generates increased cardiac output.
-Increases oxygen transport to working muscles.
2)Stretching/flexibility :
-stretching/flexibility exercises
-static/ballistic stretching
3)Movement patterns :
-Dribbling around cones.
- Shooting drills.
- Ball handling.
types of stretching
-static stretching is when the muscle is held in a stationary position for at least 30 seconds, here are two types of static stretching:
Active stretching:
-active stretching involves the performer working on one joint, pushing it beyond its point of resistance
passive stretching:
-passive stretching is stretching that occurs with the help of an external force like a partner, gravity or wall
ballistic stretching:
-ballistic stretching involves stretching with swinging bouncing movements
-only to be performed by flexible individuals
taping and bracing
taping:
-Taping joints provides support
-stabalises joints
-aids recovery
bracing:
-Bracing is more beneficial than taping
-Involves hinged supports
-Gives extra stability to muscles/joints
-Aim is to prevent further injury
Proprioceptive training
-Proprioceptors are receptor nerves located in the muscles, joints and tendons
-Proprioceptors communicate with the brain via the CNS to deliver vital information about position/movement
-They detect body and limb movement, skeletal muscle contraction and stretch.
-Proprioceptive exercises develop proprioceptive receptors,
-they restore lost senses.
-Proprioception helps to stabilise/control an injured joint during static and dynamic movement.
-Decreased proprioception can lead to an increased risk of injury.
strength training(injury rehabilitation)
-strength refers to the ability to overcome a resistance
-machine weights: positives:
-have alot of control
-less injury risk
-focus on improving strength
negatives:
-range of motion of machines may be limited
-movements dont always mimic sporting actions
body weights: positives
-Develops balance (proprioception) and posture
-Reduces imbalances leading to further injury
-develops core strength
-exercises can be low impact so beneficial in the early stages of recovery
negatives:
-less opportunity to build strength to a higher degree
free weights: Free weights are used such as dumbbells/kettlebells, The weight must be controlled when lifted. Muscles have to stabalise as you lift.
positives:
-performer can make exercises sport specific
-mimic sporting actions to ensure correct muscles are strengthened
negatives:
poor technique can lead to further injuries
therabands are elastics that provide resistance, The resistance increases as injury improves. Often used to rehabilitate fine muscles.
positives:
-allow athlete to chose the correct resistance depending on the stage of their injury
-however, they can snap leading to further
how can hyperbaric chambers aid recovery
-highly pressurised environment containing 100% oxygen
-high concentration of oxygen causes larger quantities to be inhaled
-haemoglobin becomes fully saturated with oxygen
-more oxygen reaching the injured area
-removed lactic acid
-reducing swelling
cryotherapy
cold treatments to support injury rehabilitation
cryotherapy-RICE
-Rest, ice, compression, elevation
-icing the area will redistribute blood away from the injured site(vasoconstriction) which reduces pain and swelling at the injured site
