Exercise Physiology Flashcards
Define aerobic
Means with oxygen
Define anaerobic
Means without oxygen
Define repetition
The number of times you do an exercise (reps)
Define sets
The number of cycles of repetitions
Define 1 rep max (1RM)
The maximum amount a performer can lift in 1 repetition
Explain continuous training
(aerobic power)
Low intensity, long period of time without rest intervals (jogging, swimming, cycling)
Develops stamina + places stress on aerobic system
Improve cardiovascular + respiratory systems
Explain fartlek training
(aerobic power)
Swedish for speed-play
Varied intensity + duration
Aerobic + anaerobic energy
Improve stamina + recovery times
Benefit games player- demand of game changing
Explain interval training/HIIT
(anaerobic power)
Used by elites
Intervals of high intensity followed with recover periods
Versatile
Take into account: duration/intensity/speed of work interval, duration of recovery, number of work/recovery
Explain circuit training
(muscular endurance)
A series of exercises at a set of ‘stations’
Arm/leg/trunk/cardiovascular exercises
Decide: number/variety of stations, number of reps, time spent at each station, length of rests
Consider: number of participants, level of fitness, amount of time/space/equipment available
Body weight exercises, layout should ensure same body part isn’t exercised continuously to allow recovery
Versatile
Explain weight training
(strength)
A series of exercises using free weights/fixed weight machines using reps + sets
Number of reps and sets depend on type of strength being improved
Before programme designed determine 1 rep max
Max strength - high weights, low reps
Muscular strength - more reps, lighter weights
Exercise relate to muscle groups used in sport - 4 groups: shoulder + arms, trunk + back, legs, all body exercises
Explain proprioceptive neuromuscular facilitation (PNF)
(flexibility)
Stretching technique
Passive stretching - stretch position held by something other than agonist muscles
Muscle isometrically contracted for at least 10 seconds, relaxes, stretched again, should go further 2nd time
Define static stretching
When the muscle is held in a stationary position for 30 seconds or more
Define ballistic stretching
Involves performing a stretch with swinging or bouncing movements to push a body part even further
Explain warm-up
•before a training session
•prepare the body for exercise
Stage 1 - cardiovascular exercise (jogging) to gently increase HR, increase cardiac output + breathing rate, through vascular shunt more blood to muscles = increase oxygen to muscles
Stage 2 - stretching/flexibility exercises:
•static stretching (not moving) - active (working on 1 joint, push it beyond point of resistance, lengthen muscle + connective tissue), passive (stretch with help of external force)
•ballistic stretching
Stage 3 - movement patterns
Explain physiological effects of a warm-up
•decrease possibility of injury by increasing elasticity of muscle tissue
•adrenaline - increase HR + dilate capillaries - increase oxygen to muscles
•muscle temp increase - oxygen dissociate easier from haemoglobin + increase enzyme activity, making energy readily available through better chemical reactions
•increase speed of nerve impulse conduction - more alert - improve reaction time
•efficient movement at joints through increased production of synovial fluid
•rehearse movement - practice same skill as in activity
•mental rehearsal, stress or anxiety reduction, psychological preparation
•increase blood flow to heart - increase its efficiency
Explain cool-down
•at end of exercise
•light exercise - keep HR elevated, keep blood flow high, oxygen flushed through muscles, remove + oxidise remaining lactic acid, keep skeletal muscle pump working - maintain VR, prevent blood pooling in veins (cause fainting + dizziness)
•limit effect of DOMS - occurs from structural damage to muscle fibres + connective tissue surrounding fibres - following excessive eccentric contractions
Define adaptation
A change that takes place in the body as a result of training.
Define periodisation
Dividing the training year into specific sections for a specific purpose.
Define macrocycle
Period of training involving a long-term performance goal.
Define preparation period
Similar to pre-season training where fitness is developed.
Define competition period
The performance period where skills and techniques are refined.
Define transition period
The end of the season where rest and recovery takes place.
Define mesocycle
Usually a 4- to 12-week period of training with a particular focus such as power.
Define microcycle
The description of a week or a few days of training sessions.
Define tapering
Reducing the volume and or intensity of training prior to competition.
Define peaking
Planning and organising training so a performer is at their peak, both physically and mentally, for a major competition.
State SPORR
Specificity
Progressive Overload
Reversibility
Recovery
State FITT principles
Frequency
Intensity
Time
Type
Explain periodisation
Macrocycle - preparation period, competition period, transition period
Mesocycle
Microcycle
Tapering
Peaking
Explain double periodisation
Some sports require peaking more than once in a season - winter + summer
Define glycogen loading
A form of dietary manipulation to increase glycogen stores over and above that which can normally be stored. It is used by endurance performers.
Define creatine
A compound the body can make naturally which supplies energy for muscular contraction; can also be used as a supplement to increase athletic performance.
Define the ATP-PC system
An energy system that provides quick bursts of energy and is used for high intensity exercise but it can only last for up to ten seconds.
Define ATP (adenosine tri-phosphate)
Energy, quite simply!
Define sodium bicarbonate (NaHCO3)
A white soluble compound used as an antacid.
Define buffering
The ability of the blood to compensate for the build-up of lactic acid or hydrogen ions to maintain the pH level.
Define hydrogen ions
Responsible for the acidity of the blood.
Define lactic acid
A by-product of anaerobic respiration; as it accumulates, it causes fatigue.
Define caffeine
A naturally occurring stimulant
Define diuretic
Increases the production of urine
Evaluate glycogen loading
Positive effects:
• Increased glycogen storage
• Increased glycogen stores in the muscle
• Delays fatigue
• Increases endurance capacity
Negative effects:
During the carbo-loading phase:
• Water retention, which results in bloating
• Heavy legs
• Affects digestion
• Weight increase
During the depletion phase:
• Irritability
• Can alter the training programme through a lack of energy
Evaluate creatine monohydrate
Positive effects:
• Aims to provide ATP (energy)
• Replenishes phosphocreatine stores
• Allows the ATP-PC system to last longer
• Improves muscle mass
Negative effects:
• Possible side-effects: muscle cramps, diarrhoea, water retention, bloating, vomiting
• Hinders aerobic performance
• Mixed evidence to show benefits
Evaluate sodium bicarbonate
Positive effects:
• Reduces acidity in the muscle cells
• Delays fatigue
• Increases the buffering capacity of the blood
Negative effects:
• Possible side effects include vomiting, pain, cramping, diarrhoea, bloating
Evaluate caffeine
Positive effects:
• Stimulant/increased mental alertness
• Reduces effects of fatigue
• Allows fats to be used as an energy source/delays use of glycogen stores
• Improves decision making/improves reaction time
• May benefit aerobic performance/ endurance athletes
Negative effects:
• Loss of fine control
• Against rules of most sports in large quantities
• Possible side-effects include: dehydration, insomnia, muscle cramps, stomach cramps, vomiting, irregular heartbeat, diarrhoea
