exercise physiology Flashcards
State the physiological benefits of a warm up (5)
- Increase heart rate
- Increased speed of nerve impulse conduction
- Increased muscle temperature
- Increased synovial fluid
- Increased enzyme activity
Explain the benefit of increased heart rate due to a warm up.
- Adrenaline is released which increases heart rate.
- Capillaries dilate - more oxygenated blood to the muscles.
- Resulting in reduced oxygen deficit.
Explain the benefit of increased speed of nerve impulses due to a warm up.
- Increases motor unit recruitment
- Become more alert/increase reaction time/coordination
- Faster muscle contractions
Explain the benefit of increased muscle temperature due to a warm up.
- Increased muscle elasticity
- Decreased risk of injury
- Increased range of movement
Explain the benefit of increased synovial fluid due to a warm up.
- It’s a lubricant
- Efficient joint movement
Explain the benefit of increased enzyme activity due to a warm up.
- More synthesis of ATP
- Faster/stronger muscle contraction
State the physiological benefits of a cool down (5)
- Keeps heart rate elevated -keep oxygenated blood flow high - oxidise lactic acid - reduce oxygen debt
- Resaturates myoglobin with oxygen
- Venous return is aided by the skeletal muscle pump to prevent blood pooling
- Reduced risk of DOMS
- PC resaturated faster
State the stages of a warm up.
Raise, Activate, Mobilise, Potentiation
Describe and explain the ‘raise’ stage of a warm up.
- Low intensity activity
- increases body temperature
- increase heart rate/breathing rate
Describe and explain the ‘activate’ stage of a warm up.
- Activate key muscle groups
- Resistance bands
Describe and explain the ‘mobilise’ stage of a warm up.
- Focuses on range of motion
- Dynamic Stretching
Describe and explain the ‘potentiation’ stage of a warm up.
- Improves effectiveness of performance
- Sport specific
- e.g shooting drills in football
Reasons for a PAR-Q. (4)
- Identify health risks
- Safety precautions
- Informed consent
- Health history tracking
What is an acute injury + examples.
- An injury that occurs suddenly and can be caused by impact.
- Dislocations, broken bones, ACL, concussion
What is a chronic injury + examples.
- An injury that develops overtime due to the overuse of an area.
- Tennis elbow, shin splints, arthritis
Soft tissue injuries
skin, muscle, tendons, ligaments, cartilage
Hard tissue injuries
bone injuries
Intrinsic causes of injury
- poor conditioning
- overtraining
- improper technique
- previous injuries
- biomechanical factors
- sudden increase in intensity
Extrinsic causes of injury
- equipment issues
- environmental factors
What does PRICE stand for?
protect, rest, ice, compress, elevate
What treatment is used for the immediate recovery of soft tissue injuries?
PRICE
Explain the ‘protect’ stage of PRICE
protect injury from further damage by using a support or splint
Explain the ‘rest’ stage of PRICE
rest injury for the first 2-3 days.
reintroduce movement gradually so no muscle strength is lost
Explain the ‘ice’ stage of PRICE
ice to reduce swelling
15-20 mins every 2-3 hours
don’t apply ice directly
Explain the ‘compress’ stage of PRICE
compress with elastic bandage to limit swelling.
don’t leave bandage on to sleep.
make sure it’s not too tight.
Explain the ‘elevate’ stage of PRICE
rest above level of heart and keep it supported.
reduces swelling
Hyperbaric chamber
- inhalation of oxygen in a high pressure chamber
- reduces swelling
- more oxygen to injured area
- promotes white blood cell activity
- stimulates growth of new blood vessels
oxygen/hypoxic tent
oxygen:
provides oxygen rich environment
hypoxic:
reduced oxygen to stimulate high altitude.
adapt to produce more red blood cells/haemoglobin.
ice baths
remove lactic acid and muscle soreness.
blood vessels contrict whilst inside.
blood vessels dilate when out - more oxygen into muscles.
cryotherapy
use of cold to treat acute injuries and decrease discomfort.
reduce blood flow to injured area - reduce swelling
can be numbing/analgesic
freezing chamber around -70
hydrotherapy
use of warm water
improves blood circulation
relieves pain
can do low impact recovery exercises
what is core stability
relates to the capacity of the torso/trunk/central core to stabilise the body during movement and assist with the maintainence of posture and balance
how core stability reduces injury
- enables body to withstand larger forces (rugby tackle)
- helps maintain good posture
- reduces stress placed on spine
- allows muscles to work efficiently and avoid overuse injuries due to imbalance
