Exercise physiology Flashcards
Glycogen loading
Method A
Reduce oxygen levels by endurance training
Three days of low carbs diet and reduction in training
Next few days, high carbs diet and no training
Increase water intake
Glycogen loading
method B
Days before competition, three minute high intensity
Carbo window opens – high carb diet within 20 minutes as it will close within two hours
Increases intake of water
Glycogen loading
AO3
+
Increase glycogen stores – ATP resythensis
Increased glycogen prevents hit in the wall
Delays fatigue for longer
-
Increase water retention – lead to discomfort
Increase weight
Depletion phase – lack of energy
Creatine
+
Used to increase PC stores – energy/faster recovery
Fuels ATP – PC system provides energy for a short duration
Increase muscle mass
Replenishes phosphocreatine
-
Limited stores
Side-effect – cramps
Hinder aerobic performance – weight
Sodium bicarbonate
Anti-acid
Access as a buffer in blood, neutralises lactic acid and hydrogen ions produced during high intensity
+
Increases buffering capacity in blood
Delayed onset of OBLA
Reduces fatigue
-
Stomach cramps
Vomiting
Find other ways – targeting training develop tolerance
Caffeine
Stimulant – alert
Helps mobility of fats – used energy source/delays glycogen stores
Low intensity
+
Increases focus
Reduces fatigue
Mobilisers fat
-
Side effects – dehydration
Lack of sleep – insomnia
Can’t tolerate high dosage increases anxiety
Carbohydrates
(Simple)
Found in fruits and are easily digested by the body
Carbohydrates
(complex)
Found in plant base foods and take longer to digest
Carbohydrates
Used for high intensity or anaerobic work
Digested and converted into glucose
Stored in muscles as glycogen (limited)
Carbohydrates
(glycaemic index)
Foods with a low glycaemic index caused slower, sustained released, blood glucose remained for longer, 3 to 4 hours before
Food with high glycaemic index cause rapid, short rise in blood glucose, short-lived, one to 2 hours before
Fat
(saturated)
Too much lead to excessive weight gain – stamina, flexibility
High cholesterol
Fats
(Trans fats)
(unsaturated)
High levels of blood cholesterol
Fats
Should replace saturated/trans fats with unsaturated fats as major energy source
Has to be a low intensity as oxygen needs to be broken down
Protein
Combination of chemicals (amino acids)
Muscle growth, repair, make enzymes, hormones, haemoglobin
Power athletes
Provide more energy when glycogen and fat stores are low
Vitamin
C
Maintenance with bones and connective tissue as ligaments
Vitamin
D
Absorption of calcium, keep bones healthy
Vitamin
B1
Help breakdown and release energy from food
Keeps nervous system healthy
Vitamins
B2
Help breakdown vitamins and release energy from food
Keep skin, eyes, nervous system healthy
Vitamins
B6
Helps form haemoglobin
Helps body to use and store energy from protein and carbohydrates from food
Vitamin
B12
Make red blood cells and keep nervous system healthy
Release energy from food
Minerals
Assist bodily functions such as calcium
Dissolved in blood by body as ions (electrolytes)
Facilitate the transmission of nerve impulses
Enable effective muscle contractions
Water
Transports nutrients, hormones, and waste products around the body
Regulate body temperature (prevents overheating)
Water or lead to dehydration
Effects of dehydration
Increase blood viscosity which prevents blood flow
Increases core temperature
Muscle fatigue
Reduction in transportation of nutrients
Increase heart rate so lower cardiac output
Principles of training
Specificity
Require requirements or support with regards to energy system, muscle fibre type, movement, intensity, and duration
Principles of training
Progressive overload
Gradually increase intensity to reduce injury
Reversibility
If training stops, then the adaptations gained will be lost
Recovery
Rest to our body to recover, allow adaptations to occur
FITT principles
Frequency
Increase number of sessions, reps, rest periods
FITT principles
Intensity
Gradually increase how hard you train/ weight/ speed
FITT principles
Time
Increase time spent or time to rest
FITT principles
Type
Relevant methods (continuous for marathon)
Adapt type of training
Methods of training
Continuous
Working for prolonged period of time
Complete at moderate intensity
Aerobic- muscular endurance
+
Aerobic won’t have to slow down
-
Importance to include other methods
Methods of training
Weight training
Using resistance to help build muscular strength and endurance
+
Benefit strength and power sports as targets all muscle groups
-
More muscle mass can reduce mobility
If not done correctly can lead to injury
Methods of training
Fartlek
Changing intensity/ terrain/ gradient
Combination of continuous and interval
Unstructured
Anaerobic and aerobic
+
Invasion on position and level of performer
-
Boredom
Methods of training
Interval
High intensity- rest/ low aerobic intensity
HITT training
Aerobic and anaerobic
+
Meets demands for invasion games
More effective than continuous as increase aerobic insurance
-
Not appropriate for all sports/ positions
Can lead to injury
Methods of training
Circuit
All CoF
Variety of exercises
Sport specific
Select specific muscle group
+
Easy to fit into training schedule
Sports specific increases motivation
-
If not set up/ done properly can lead to injury
Not appropriate for all position
Methods of training
Plyometric
Leaping/ jumping/ bounding movements improve anaerobic power
3 phases- eccentric, amortization, concentric
+
Jumping as lower body
Mimics sporting movements
-
Only lower body
Could lead to injury
Methods of training
PNF
Advanced stretching technique to improve flexibility
Muscle spindles and Golgi tendon
+
Dance/ gymnastics- increase technique and pleasing shapes
-
Decrease power
Risk of injury
Data and fitness testing
Multi stage
Reliable - only a prediction of vo2 max
Validity - measures anaerobic fitness BUT sport specific
Data and fitness testing
30m sprint
Reliability - issues with human error
Validity - only leg speed
Data and fitness testing
Vertical jump test
Reliable - hard to judge where markings are
Validity - only lower body
Data and fitness testing
Illinois agility run
Reliable - human error and conditions
Validity - not sprint specific and involves equipment
Validity
Testing what it is meant to
Reliability
Can results be consistent and same outcome if repeated
Standized protocol
Level of performer
Knowledge of experience
Calibrated equipment
Warm up
Stages
Pulse raiser
Stretching to increase elasticity
Skills drill
Static stretching
Muscles held up for 30sec +
Active stretching
Working one muscle, pushing it beyond point of resistance
Passive stretching
Stretch occurs with help of external force
Ballistic stretching
Bouncing in and out of stretch - pushing beyond range of motion
Warm up
AO3
+
Decrease chance of injury
Increase range of motion
Can be sport specific
-
If technique wrong wrong can cause injury
Need good prior flexibility
