Exercise physiology Flashcards
Why is a balanced diet important?
It is essential for health and optimal sporting performance by meeting energy requirement of macronutrients.
What are the three macronutrients?
Carbohydrate
Fats
Proteins
What is the recommended requirement of Carbohydrates?
50-60%
What is the recommended requirement of fats?
20-30%
What is the recommended requirement of Protein?
10-20%
How much does an average woman expend per day in calories?
1800kcal
How much does an average man expend per day in calories?
2000kcal
What is a neutral energy balance?
Where an individual expends the same amount of calories as they consume per day.
Why might the average requirements of macronutrients be different for athletes?
Athletes require considerably more, depending on the intensity and duration of their training.
What does a + energy balance result in?
Weight gain
What does a - energy balance result in?
Weight loss
Carbohydrates
Primary energy source used by the body.
How is carbohydrate stored?
as glycogen in the muscles and liver.
How are carbohydrates used as energy?
It is converted to glucose which enter the blood stream where it can be used for immediate energy.
Simple carbohydrate
Quickly digested providing fast release energy.
Complex carbohydrate
Take longer to digest and provide slower release energy.
What is the glycaemic index?
The rate at which glucose is released into the bloodstream. Nutritionists rank carbohydrates on a scale of 1-100, where glucose is 100 and used as a reference for placement of other foods.
What do high GI foods provide?
A rapid surge in blood glucose levels, releasing energy quickly
What do low GI foods provide?
A more sustained energy because they are absorbed at a much slower rate so blood glucose levels are maintained.
If the energy from high GI foods isn’t used immediately what can happen as a result?
It is stored as fat in the adipose tissue.
Causes the pancreas to release insulin to control the blood sugar levels.
Can lead to an intolerance to insulin and therefore diabetes.
What are the effects of foods with low GI?
Leave you felling fuller for longer and provide a sustained energy release.
When should high GI foods be consumed?
During and just after exercise.
When should low GI foods be consumed?
3 hours prior to exercise and within 30 minutes after intense exercise.
Why should a mixture of high, medium and low GI foods be consumed after intense exercise?
To refuel the body’s depleted glycogen stores.
What 5 things do fats provide?
1)Energy for long duration, low intensity, aerobic exercise.
2)Insulate us against the cold.
3)If consumed in high amounts will lead to a positive energy balance and weight gain.
4)Transports fat-soluble vitamins A, D, E and K around the body.
5)Essential fatty acids that have a positive effect on heart health and the immune system.
Where are fats stored?
Beneath the skin as adipose tissue/subcutaneous fat.
What are HDL fats?
Remove LDL deposits and are know as good fats.
What are LDL Fats?
Bat fats that block arteries and limit blood flow.
Saturated Fats?
Unhealthy fats
Unsaturated fat?
Healthy fats
Why are proteins required?
For muscle growth and repair as well as enzyme, hormone and haemoglobin production.
What are proteins formed from?
Amino acids
Why are proteins considered a minor energy store?
They are only used when glycogen and fats have been depleted.
Which athletes rely on protein the most?
Power athletes - aid recovery and muscle tissue development
What happens if you eat too much protein?
Some is stored as fat and the rest excreted in the urine.
Vitamins
Water soluble vitamins are vital for many chemical processes in the body.
what is vitamin A used for?
maintenance of skin, mucous membranes, bones, teeth, hair and vision.
What is vitamin D used for?
Mainly produced following exposure to sunlight, oily fish and dairy which helps with the absorption of calcium.
Minerals
Inorganic elements critical to normal physiological functions.
What is calcium used for?
Bone and tooth formation; heart function and blood coagulation; muscle contraction.
What is iron used for?
required for production of haemoglobin in red blood cells which are vital for oxygen transport.
Why are carbohydrates the main source of fuel in high intensity exercise?
They require 15% less oxygen to be metabolised compared to fats. Fats can only provide 50-60% of total fuel.
Why are fats the main source of fuel for low intensity exercise?
Fats take up to 20 minutes for energy tobe released due to their long chain structure and extra oxygen required to break them down.
What is the main source of fuel in high intensity anaerobic exercise?
Phosphocreatine.
what is phosphocreatine?
A naturally occuring compound derived from amino acids that produces energy extremely quickly but only lasts 10-12 seconds.
Effect of training of fuel usage:
High levels of aerobic fitness=
The longer fats will be metabolised thus saving important carbohydrate stores for high intensity bursts of exercise.
Effect of training of fuel usage:
High levels of anaerobic fitness=
The greater the stores og glycogen and PC which allow an individual to exercise at high intesity for a longer period of time.
Effect of training of fuel usage:
Training at anaerobic threshold=
Increases glycogen stores and allows the athlete ti exercise at higher intensities for longer.
What is anaerobic threshold?
The intensity of training just before lactic acid production reaches critical levels.
What should we do to fuel our bodies Pre competition?
7 days before - Carbohydrate (glycogen) Loading
What is Glycogen loading?
The manipulation of an athlete diet allowing them to delay fayigue and avoid “hitting the wall”.
What are the three stages within glycogen loading?
1 - depletion stage
2 - Tapering stage
3 - Loading stage
What is the Depletion Stage of Glycogen Loading?
A period wher an athlete will reduce their carbohydrate intake whilst maintaining a level of high intensity exercise. This reduces the muscle glycogen stores.
When should the Depletion Stage take place?
6 days prior to competition
What is the Tapering Stage of Glycogen Loading?
A period where an athlete reduces intensity and volume of training.
when should the Tapering stage take place?
4 days prior
What is the Loading Stage of Glycogen Loading?
A period where an athlete increases their consumption of carbohydrate qwwhilst maintaining a level of lower intensity exercise so that the glycogen in the muscle store can be maximaised.
When should the Loading stage take place?
3 days prior
What are two ways in which carbo-loading is good for endurance athletes?
It will boost glycogen stores in the muscles and liver thus enhancing performance by :
Delaying Fatigue
Enabling the athlete to work at higher intensity (max HR) for longer.
What should we do to fuel our bodies Post competition?
Within 30 minutes of finishing the competition a mixture of GI foods should be eaten. - body is most receptive to fillinf glycogen stores when they are fully depleted.
Why do elite athletes need to refuel the body as soon as possible after exercise?
In order to resynthesise the muscle and liver glycogen stores and aid growth and repair of muscles.
What is Hydration?
The process of maintaing the balance between water intake and water output, allowing normal bodily functioning.
What are 9 physiological effects of dehydration?
Inc sweating, dec blood plasma volume, inc blood viscosity, inc heart rate, inc breathing rate, slower transportation of oxygen and nutrients, inc levels of co2 and lactic acid production, fatigue, Poor regulation of body temperature.
What is the general recommendation od the amount of water consumed over a 24 hour period?
4-7 litres
How much water should be consumed prior to competition?
2 litres over 2-3 hours to prevent bloating and posibble sickness
How should we hydrate during exercise?
Fluid intake is dependent on weather conditions and size of individual. On average a consumtion of 150ml - 200ml every 10-15 minutes is recommended.
How should we hydrate after exercise?
For every 1kg of body weight that is lost approximately 1 litre of water should be consumed steadily over a few hours.
If exerciasing for longer than 90 minutes what can be benificial?
Sports drinks maintain hydrationlevels, glycogen stores and elctrolyte balnce.
What are the 3 types of sports drink?
Hypotonic, Isotonic, Hypertonic
What is the purpose of a Hypotonic Drink?
To quickly replace the fluids lost by sweating but low in carbohydrate e.g. gymnasts/jockeys
What is the purpose of a hypertonic drink?
To supplement carbohydrate intake. e.g. marathon runners
What is a legal supplement?
A dietry manipulation that enhances performance, reduces recovery time and limits fatigue taken within the WADA and NGB rules/regulations.
What is the purpose of an Isotonic drink?
To quickly replace the fluids lost by sweating and provide a boost of carbohydrates e.g. footballers
What are 3 Legal Supplements?
Whey and Casein (protein)
Creatine monohydrate
Caffeine
What are the possible advantages of Whey and Casein supplement?
Power athletes - Contain amino acids which helo repair microfibre tears in the muscle and rebuild a bigger, stronger structure. This provides muscular hypertrophy.
What are the possible disadvantyages of Whey and Casein supplement?
Weight gain can occur if training load does not provide neutral energy balance.
What are the possible advantages of Creatine monohydrate supplement?
Power athletes - Increased strength and theoretically increases phosphocreatine stores.
What are the possible disadvantages of creatine monohydrate supplement?
Weight gain, muscle cramps, liver and kidney damage and may limit aerobic performance.
What are the possible advantages of Caffeine as a supplement?
High intensity athletes - Improved alertness. it blocks adenosine and limites certain brain signals reducing fatigue.
Endurance athletes - mobilises fats as an energy source rather relying on glycogen.
What are the possible disadvantages of caffeine as a supplement?
Anxiety, Irregular heart beat, Dehgydration (it is a diuretic) and impairs fine motor skills.
What are 4 methods of doping?
Injecting, absorbing banned drugs and supplement, injesting and blood doping.
What are the 3 peices of criteria that makes a substance bannws according to UK Anti-doping Agency?
Enhance Performance
Threat to health
Violates spirit of sport
Anabolic Steroids
Method?
Type of athlete?
Artifically produced hormones. Taken via powder, tablet, syringe, gel or cream.
Power Lifter/Hammer throw
Benefits of anabolic steroids to performance?
Increase lean body weight
allow athletes to train harder, recover faster and increase muscle mass.
Long term risks of anabolic steroids?
Liver damage, acne, aggression and mood swings.
Human Growth Hormone
Method?
Type of athlete?
Artificiallly produced hormone. Testosterone booster.
Most athletes
Benefits of HGH to performance?
Large doses -promote wight loss and increases muscle mass
smaller doses- aid recovery, improve general health.
Decreases stored fat
Long term risks of HGH?
Heart/nervous system problems, cardiovscular disease, gluscose interloerance.
Erythroprotein (EPO)
Method?
Type of athlete?
Synthetic form of a natural hormone
Long distance/endurance athletes
Benefits of Erythroprotein (EPO) to performance?
Stimulates red blood cell production and increase haemoglobin levels.
Improves aerobic capacity
increases VO2 max
improved lactic acid buffering ability
Long term risks of EPO?
Increase blood viscosity
stroke
heart disease
cerebral or pulmonary embolism
Stimulants
Type of athlete?
printers or explosive sports.
Benefits of Stimulants to performance?
Increase alertness and help overcome the effects of fatigue by increasing heart rate and blood flow.
Long term risks of Stimulants?
addictive
can lead to heart failure
Diuretic and masking agents
Method?
Type of athlete?
Taken prior to anti - doping tests or weigh ins to increase urinary volume.
Atheletes where weight categories are important.
Benefits of Diuretic and masking agents to performance?
Remove fluid from body which can hide other frug use or decrease weight.
Long term risks of Diuretic and masking agents?
Dehydration, hypotension, muscle cramps, weskness, electrolyte imbalance.
Beta Blockers
Method?
Type of athlete?
Common prescription medication for high blood pressure.
shooting/golf
Benefits of beta blockers to performance?
Reduces heart rate, blood pressure and muscle tremours.
Long term risks of beta blockers?
Dizziness, drowsiness, drymouth, headache
What does performance analysis do?
Aims to help capture, analyse and evaluate key components relating to performance and provide concise feedback to inform future practice.
What is the purpose of performance analysis - 9 ways.
- asses performace and potential
- design training programmes
- set goals and judge an athletes progress
- talent identification
- Moinitoring current fitness level
- identification of strengths aand weaknesses
- Assess health status and mmonitor recovery after injury
- identify opposition strength and weaknesses
- predict opposition tactics
What are the 4 aspects of performance analysis?
Technical - aesthetics and efficiency
Tactical - strategy/desision making
Behaviourial - social interaction and why they behave that way
Physical - collection of data to inform training and competition.
What are the 5 main methods of performance analysis?
Biomechanical
Notational
Fintness and skills
Behavioural
Video
What is biomechancal analysis?
Movement analysis measuring time, distances forces, planes, axis and angles.
What is notational analysis?
A measure of statistics and patterns of play. Computerized products such as opta/prozone can help.
What is fitness and skills analysis?
Used outside of competition to gain info on performance - physical conditioning, technical efficiency, tactica effectiveness.
What is behavioural analaysis?
Using observation or self report questionaires and gaining feeling about performance.
What is video analysis?
Provide objective information and can enhance performance analysis. can be used in conjuction with software such as dartfish.
What are three examples of performance analysis technology?
Fitness trackers (fitbit)- basic data collection such as HR/training zones.
GPS (Garmin)- Provides location, distance and elevation data.
Social media platforms (strava) - to share times /experiences.
What are 2 limitations of performance analysis?
- It is difficult to rember key events whilst observing in real time analysis.
- Aspects such as flair, vision, decision making and spatial awareness are difficult to quantify using performance analysis.
What are 7 benefits to fitness testing?
- Identify strengths and weaknesses.
- Monitor progress in training.
- Comparison to other athletes.
- Enhance motivation to other athletes.
- Identify talent.
- Set goals.
- Measure effectiveness of taining programmes.
what are the health related components of fitness?
Aerobic capacity
Muscular Endurance
Strength
Flexibility
Body composition
What are skill-related components of fitness?
Agility
Anearobic Power
Balance
Coordination
Reaction time
Speed
What is muscular strength?
Maximum force a muscle can generate against a resistance.
What is Aerobic capacity?
The ability of the heart and lungs to ncontinue supplying oxygen and removing waste products without fatigue.
What is flexibility?
The range of motion at a joint
What is muscular endurance?
The ability of a specific muscle group to undergo repeated contractions without fatigue.
What is body composition?
Proportion of body weight which is fat, muscle and bone.
What is power?
A combination of strength and speed
What is agility?
Ability to change direction at speed with control.
what is balance?
The maintenance of the bodys centre of mass over the base support.
What is coordination?
Moving two or more body parts together with control.
What is reaction time?
Time taken to respond to a stimulus
What is speed?
The maximum rate of movement over a specific distance.
What are the 2 methods of testing?
Laboratory
Field
What is Valid research?
Research that accurately measures what it claims to - it it relevant to performance and reflects the fitness requirements of the activity.
What is Reliabilty?
Reliable research produces a similar result when repeated - standardised environments and protocols increase reliability whereas human/technological errror can reduce reliability.
What is a Laboratory test?
Collecting data in an environment where all conditions and variables are controlled so that you are only measuring the variables in question.
What are 4 disadvantages of a Laboratory test?
- Low levels of ecological validity
- High cost of expensive equipment
- Expertise in order to use technical equipment and to administer tests.
- Time consuming as usually only one athlete can be tested at one time.
What is an advantage of a Laboratory test?
High levels of internal validity
