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Pe Studies 12 > Exercise Physiology > Flashcards

Exercise Physiology Flashcards

1
Q

The three macronutrients (with examples) and what percentages of them a normal person needs vs an endurance athlete

A
  • Carbohydrates
    Simple sugars (such as honey, table sugar and fruit juice)
    Complex carbohydrates (such as potatoes, bread, cereal, rice and pasta).
  • Fats
    Saturated fatty acids (found in full cream milk, cheese and fatty meats) are considered unhealthy.
    Unsaturated fatty acids (avocados, fish, nuts and olive oil) can be beneficial.
  • Proteins
    Eggs, dairy products, nuts and seeds

For a normal person, approximately;
55‐60% Carbohydrates
25‐30% Fats
10‐15% Proteins

For athletes involved in heavy endurance training, approximately;
70% Carbohydrates
- to account for the energy used when training/competing
15% Fats
15% Protein (this may increase to up to 30% for body builders)

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2
Q

What is carbohydrate loading? Advantage and disadvantages

A

Increasing carbohydrate intake in the days before competition to increase glycogen stores within the muscle and liver. Means there is more fuel stores to be broken down into energy

Advantage:
- Enables endurance athletes to work for longer at a higher intensity

Disadvantage:
- Gastrointestinal upset
- Weight gain

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3
Q

What should an athlete consume pre-competition?

A

Weeks leading up:

  • Carbohydrate loading

Day of competition:
- 3-4 hours before competition, so that it can be digested, athlete should consume a low GI meal as it provides a slow release of energy
- Immediately before competition, an athlete should consume a high GI snack like lollies to maximise glucose levels

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4
Q

What should an athlete consume during competition?

A
  • Ingest high GI carbohydrates as they are broken down quickly into glucose absorbed into the bloodstream as an energy source (eg, gels and energy bars)
  • Consume sports drinks that contain electrolytes and carbohydrates are benficial as they prevent dehyrdation and replenish salts

400-800mL of fluid an hour - during exercise

200mL of fluid every 15 minutes - for short duration events

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5
Q

What should an athlete consume post-competition?

A
  • Ingest high GI carbohydrates within 30 minutes to replenish blood glucose levels
  • Drink 1.5 times the fluid lost during exercise to aid recovery and prevent dehydration
  • Low GI meal containing protein should be consumed a few hours after competition to replinish glycogen stores and assist the repair of muscle tissue
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6
Q

How are carbohydrates utilised by the body?

A

Carbohydrates are digested to glucose. Glucose is either:
- Released into the bloodstream for circulation (energy for bodily functions)
- Converted into glycogen for storage in the muscle and in the liver.

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7
Q

How are fats utilised by the body

A

Dietary fats are broken down in the digestive system to free fatty acids. Free fatty acids obtained from dietary fat are either:
- Released into the bloodstream for circulation
- Stored as triglycerides (a molecule resulting from the combination of three fatty acids) in adipose tissue. Fat stored as triglycerides in the body provides a plentiful source of energy.

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8
Q

Protein supplementation

A
  • The consumption of extra protein or amino acids in the form of a powder.
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9
Q

what are the advantages and disadvantages of protein supplementation?

A

Advantages
- increased muscle bulk
- improved rate of muscle repair and recovery

Disadvantages
- increased risk of osteoporosis
- increased risk of colonic cancers
- increased risk of impaired kidney function
- increase in water retention.

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10
Q

What are anabolic steroids?

A
  • Artificial/synthetic form of testosterone usually taken via injection of orally.
  • banned in sport and illegal without a prescription
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11
Q

what are the advantages and disadvantages of anabolic steroids?

A

Advantages
- increased muscle mass
- improve recovery rate/ muscular repair rate
- decreased muscle breakdown

Disadvantages
- reduced sperm count/infertility
- high blood pressure
- decreased testicular volume
- increased risk of hear disease/ sudden heart attack
- increased aggression, deepening of voice facial hair growth

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12
Q

what is caffeine?

A
  • A widely available substance found in many foods that stimulates the central nervous system.
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13
Q

What are the advantages and disadvantages of taking caffine?

A

Advantages
- increased CNS activity/ increased alertness
- increased arousal
- increased heart rate
- increased metabolism
- improved reaction time

Disadvantages
- increased heart rate
-increased muscle twitches/shakes
-increased CNS activity
-increased anxiety
-High blood pressure
-inability to sleep/insomnia

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14
Q

What is creatine?

A

-Creatine is a compound that comes from 3 amino acids. It is found naturally in muscle cells and stored as phosphocreatine. Normally ingested in capsule/pill or powder forms.

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15
Q

Advantages and disadvantages of taking creatine?

A

Advantages
-increased energy production during exercises
-improved strength
-muscle hypertrophy/increased lean muscle mass
-improved recovery

Disadvantages
-fluid retention
-weight gain
-gastrointestinal upset
-fatigue
-kidney problems

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16
Q

What is EPO?

A

A form of blood doping which involves taking the hormone erythropoietin (EPO) which is a type of protein growth factor. EPO stimulates the production of red blood cells in bone marrow.
Normally injected under the skin.

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17
Q

What are the advantages and disadvantages of taking EPO?

A

Advantages
-Boost RBC production
-Increase 02 transport around body
-Improve performance
-improve V02 max
-increase of haemoglobin in body

Disadvantages
-High blood pressure
-Blood clotting
-strokes
-Heart attacks
-Pulmonary embolism

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18
Q

What is blood doping?

A

Increasing the number of RBC in the blood stream. Primarily done through blood transfusions either from another person or back to the same individual, or by using blood substitutes.

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19
Q

What are the advantages and disadvantages of blood doping?

A

Advantages
-Increase number and concentration of RBC
-Increased haemoglobin
-Increased V02 max

Disadvantages
-Allergic reactions
-Fevers
-Blood clotting
-Strokes
-Heart attacks
-Pulmonary embolism

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20
Q

What is the glycemic index

A
  • A measure of the speed at which glucose is released into the blood stream after eating carbs.
  • Low GI = slow breakdown and release of glucose eat these foods 2-4 hours before an activity.
  • High GI = fast breakdown and release of glucose, eat this immediately before a match.
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21
Q

What are the acute effects of being in a high altitude environment?

A

Due to the reduced pressure difference at altitude less 02 diffuses from the alveoli into the blood thus less 02 is flowing to working muscles.

The acute effects of being at altitude are

  • increased breathing rate - to increase the amount of 02 getting into the lungs
  • Increased heart rate and cardiac output during rest and submaximal exercise - as the amount of 02 entering the bloodstream is reduced so the body will increase heart rate in attempt to increase the amount of 02 getting to working muscles.
  • decreased V02max (aerobic capacity)
22
Q

What are the effects of altitude on the performance of a athlete?

A
  • Negative for endurance athletes and team sport athletes as
  • low humidity at altitude = greater risk of dehydration
    and there’s a reduced ability to provide oxygen to the muscles via the aerobic pathway as there is less oxygen uptake and pulmonary diffusion.
  • positive effect on power athletes - as less drag due to thinner air causing less resistance and decreased gravitational effect on objects.
23
Q

What are the chronic adaptations to altitude?

A
  • These occur after 2-4 weeks and last for a few weeks.
  • increased percentage of RBC due to increased EPO, thus blood can carry more O2.
  • Increase in haemoglobin concentration in blood as more RBC, meaning blood can carry more O2
  • increased mitochondria, increased ability to use O2 to create energy
  • increased aerobic enzymes. improve ability to utilise O2.
24
Q

Define Acclimatisation

A
  • The process or result of becoming accustomed to a new climate or new conditions.
25
Q

What is the live high train low method

A
  • live at altitude and train at sea level, so you can get the benefits of the high altitude environment without sacrificing training intensity.
26
Q

4 ways heat is transferred

A

conduction- through direct contact

convection- transfer of heat by the movement of heat or by a gas.

radiation - heat transfer through heat waves

evaporation- heat loss through converting water from a liquid to a gas.

27
Q

What are the immediate effects of exposure to heat?

A
  • increased heart rate
  • increased sweating
  • increased body temp/core temp/skin temp
  • increased breathing rate
    -decreased blood volume
28
Q

What are the immediate effects of exposure to a hot and dry climate?

A
  • increased volume of slow moving blood near the skin transferring heat to evaporative surfaces. cooling internal environment
  • heart rate increases as venous return to the heart and stroke volume is impaired by vasodilation.
29
Q

What are the immediate effects of being in a hot and humid environment?

A
  • decreased evaporative cooling because evaporation cannot take place
  • Increased cardiovascular load
  • Possible dehydration
30
Q

What happens during heat adaptation and how long does it take to develop and how long does it last?

A
  • Occurs over 7 - 10 days of heat exposure
  • Lost within a few weeks

Effects
- sweating starts earlier and increased in well exposed areas to promote heat loss

-sweat glands produce greater volume of sweat, and sweat is more dilute.

31
Q

why does cold decrease the ability of muscles to perform?

A

This is because there is a
- Decreased elasticity in muscles
- Decreased enzyme function
- Reduced blood flow to muscles

32
Q

What are the immediate effects of exposure to cold?

A

-Shivering - involuntary contractions of muscles causing the body to increase heat production, helping maintain body temp

  • Vasoconstriction peripheral blood cells contract to redirect blood to the body’s core.
  • Piloerection (goosebumps) - hair stends on end to trap warm air close to the skin.
33
Q

State the 6 principles of training

A
  • Peaking
  • Tapering
  • Recovery
  • Maintenance
  • Overtraining
  • Periodisation
34
Q

Define peaking and state the characteristics of a peaking athlete.

A

Peaking is when an athlete is performing at their absolute best. The athlete is psychologically and physiologically prepared to perform optimaly at their competition.

35
Q

Tapering definition

A

Tapering is the reduction in training volume in the days/weeks leading up to a competition so that to allow the body of the athlete to recover physically and mentally to peeform optimally.

36
Q

Define overtraining

A

A cumulative exhaustion where rest periods do not allow for sufficient recovery.

37
Q

Define recovery, state its purpose and what it assists with

A

The process of returning an athlete to a state of performance in which they are mentally and physically prepared for competition.

  • Recovery is used to minimise fatigue between training

recovery assists with
- repair of muscle fibres
- rebuilding and strengthening
- Replenishing ATP and pc stores

38
Q

Macrocycle definition

A

A Macrocycle is a large block of training which generally represent the three phases of the training season. E.g. preseason, In season and off- season.

39
Q

Define periodisation and state its 3 components

A

Periodisation is the process of breaking down the training program into manageable units, each with its own goal, allowing the athlete to peak at appropriate times. ( peak at gametime)

3 components
- Micro cycle
- meso- cycle
- macro cycle

40
Q

Define mesocycle

A

A mesocycle is a medium block of training which represents a specific training block within the season. E.g. Endurance phase

Usually about 4 - 8 weeks long

41
Q

Define micro-cycle

A

A Micro-cycle is the shortest block of training typically consists of a week.

42
Q

What are some strategies to reduce the effect of heat on a person?

A
  • Heat acclimatisation - spend a period of time in hot conditions in order to have a greater rate of sweating, faster onset of sweating and increased plasma volume.
  • use ice vests, drink cold drinks, go into the shade to lower core temp
  • Hydration- have a high fluid consumption prior to event ( Hyper hydration) to allow for fluid losses and maintain fluid intake during the activity ( 200ml/15 min).
43
Q

What are strategies to reduce the effect of the cold?

A

FOR ACTIVITIES THAT CHANGE IN INTENSITY
- wear clothing that is comfortably warm in warm up.
- wear clothing that can be partly removed during exertion.

FOR VIGOROUS ACTIVITIES
- wear light weight clothing to allow the passage of sweat.

FORE LESS PHYSICAL ACTIVITIES
- Wear a hat since 40 percent of heat lost is through the head
- wear gloves if applicable

  • Consume a hot drink during the game to maintain core body temperature.
  • Have heat packs or a hot water bottle on the bench to warm up hands or core body temperature.
44
Q

What are the objectives and 2 phases of the preseason training phase?

A
  • To provide a suitable fitness or skill base before competition starts.
  • General phase involves building an aerobic base, improving speed strength and power.
  • Specific phase involves more sport specific fitness training, along with skill development.
45
Q

What are the objectives of the in season training phase?

A
  • To maintain fitness and skill levels developed during the pre-season.
  • Further developing and refining strategies, tactics and game plan = key focus.
  • Recovery important during this phase.
46
Q

What are the objectives of the off season training phase?

A
  • Provide athlete with physiological and psychological rest from rigors of competitions and training.
  • Post season surgery and rehab
  • To keep athlete reasonably active through recreational low intensity training activities to avoid de- training.
47
Q

What are the signs and symptoms of overtraining ? (Psychological and Physiological symptoms)

A

PSYCHOLOGICAL SIGNS
-Moodiness and easily irritated
- Increase in anxiety and depression
- loss of competitive drive
- feeling tired and in ability to relax

PHYSIOLOGICAL SIGNS
- Persistent soreness
- Heaviness and weakness in muscles
- Body aches and nausea
- increased incidence of injuries

48
Q

What are the factors that cause and methods to prevent overtraining ?

A

Training based factors
- Poorly designed training program
- excessive training
- sudden changes to training load

Lifestyle based factors
- inadequate nutrition
- Insufficient sleep
- anxiety and stress

To prevent:
- recovery
- periodisation
- observation

49
Q

What are some recovery strategies?

A
  • massage
  • cryotherapy
  • hydrotherapy
50
Q

What is massaging and how does it assist with recovery

A
  • Massage is the physical rubbing or kneading of the body’s soft tissues.

Assists recovery by:
- Improving blood flow allowing healing to damaged areas by enabling waste products to be removed
- Release tension soreness and stiffness.

51
Q

What is cryotherapy, how does it assist with recovery and which athletes use this recovery technique?

A
  • Cryotherapy is the use of cold to constrict blood vessels reducing blood flow.

Cryotherapy:
- decreases pain, inflammation and swelling and assists with the removal of waste products through vasoconstriction.

  • Beneficial for athletes involved in contact sports
52
Q

What is hydrotherapy, how does it assist recovery and which athletes use it?

A
  • Hydrotherapy refers to using water as therapy in many forms. e.g walking in shallow water and/or spending time in bath.

Hydrotherapy:
- helps remove waste products
- creates a low impact environment for rehab exercises

Pe Studies 12 (4 decks)

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