Exercise Physiology Flashcards
Recommended % for balanced diet
55% carbs
15% protein
30% fats
Variety of fruit and veg
Carbohydrates
Slow release energy, endurance
75% of energy requirements
Starches stored as glycogen
Sugars stored as glucose
Rice, potatoes, fruit, honey
Protein
Amino acids for growth and repair
Makes haemoglobin, enzymes, antibodies and collagen
Milk, eggs, meat, soya
Fats
Provide twice the amount of energy as carbs
Saturated- limited, butter, bacon
Unsaturated- improve recovery rate and reduce joint inflamation, avocado, fish oils
Calcium
Bone health
Iron
Formation of haemoglobin
Phospsorus
Bone health and energy production
Fat soluble vitamins
A, D, E, K
Stored in the body
In fatty foods/animal products
Water soluble vitamins
C, B
Require regular intake
In fruit/veg and dairy food
Fibre
Helps function of large intestine
Cereals, bread, lentils
What is energy
Your ability to perform work
Measured in joules/calories
Energy expenditure
Sum of basal metabolic rate, thermic effect of food and energy expended during activity
Basal metabolic rate
Minimum energy required to sustain bodily functions at rest
Women
655+(9.6xWeight in kg)+(1.8xHeight in cm)+(4.7xAge in years)
Men
66+(13.7xWeight)+(5xHeight)+(6.8xAge)
Metabolic equivalent/ MET value
Precise picture of additional energy expenditure associated with differing physical activities
Ratio of working to resting MET rate
WADA
World Anti Doping Agency
Formed in 1999
Introduced drugs testing
-> 2009 introduced biological passport with blood/urine data over time
Anabolic steroids (pharmacological aids)
\+ Train for longer Increase muscle mass Good for explosive/maximal sports Taken as tablets, injections, gels, creams Increased recovery rate
- could cause liver damage, heart failure, acne
Cases of paranoia, aggressiveness, irritability
ILLEGAL
Erythropoietin/EPO (pharmacological aids)
Stimulate bone marrow to produce RBC
difficult to detect
Could dilute blood with intravenous fluid to give a lower % of RBC
Recombinal EPO, artificial blood
+ increase aerobic capacity
Helps oxygen transport
Good for endurance athletes
More RBC
- increased blood viscocity
Risk of blood clots/strokes due to hyperviscosity
Decreases natural EPO production
LEGAL
REPO is ILLEGAL
Human growth hormone/HGH (pharmacological aids)
Produced by pituitary glands
Difficult to detect as its naturally produced
Higher % in adolescence than adulthood
+ increase muscle mass, recovery rate, metabolism of fats
Good for maximal/explosive sports
Bone strength
- bone deformities Heart failure Cancer Diabetes Hypertension
ILLEGAL
Blood doping (physiological aid)
Remove blood and store for 4-6 weeks prior to event
Body replenishes RBC supply
Stored blood is reinfused
+ more RBC to carry O2
Delayed fatigue
Increases O2 capacity
Good for endurance athletes
- risk of HIV, heart failure, blood clots
Decreased cardiac output
Increased blood viscosity
ILLEGAL
Intermittent hypoxic training/IHT (physiological aid)
At sea level
Minipulate environment in room/chamber/mask
+ increase in RBC and O2 carrying capacity
Helps aerobic performance
Cheaper than travelling to places high above sea level
Prevents build up of lactic acid
Delays OBLA
- benefits dont last very long
LEGAL
Cooling aids (physiological aid)
Ice jackets/vests/cold towel wraps
Reduce thermal strain
10-30mins before event
\+ aids recovery and healing injuries Lessens swelling Decrease dehydration Good for endurance athletes Reduces DOMS removes lactic acid
- painful and could get ice burns
Can mask injuries
Cant perceive intensity and causes over exhaustion
Triggers people with heart conditions
LEGAL
CHO for endurance training (nutritional aids)
Slow digesting CHO before event
Fast digesting CHO just before
Small amounts of fast digesting CHO during (over than 1 hour)
Moderate/fast digesting after will promote recovery
Meals for strength training (nutritional aids)
5-6 small meals
Every few hours
30% lean protein
Minimise storage of fats
Pre/post training -> equal amounts of fast digesting CHO and protein
Hydration (nutritional aids)
Dehydration leads to... Increased fatigue Decreased heart regulation Increased blood viscosity Increased heart rate
Hypotonic drinks - v low glucose levels, quickly replace fluids lost
Isotonic drinks - equal levels of glucose to blood, rapidly rehydrates and supplies glucose for energy
Hypertonic drinks - v high glucose levels, absorbed slower than water, recovery drink
Creatine supplement Caffine Bicarbonate Nitrate (nutritional aids)
Gain weight by drawing water into cells
Increases alertness and aerobic capacity
Increase tolerance to lactic acid
Increase blood flow and help recovery
Principles of training
MR SPOV testing WC
Moderation (MR SPOV testing WC)
Work hard enough to see physical adaptations
Too much can lead to overuse injuries
Have rest days
Reversibility (MR SPOV testing WC)
Adaptations will be lost
Atrophy-muscle size reduces after 48 hours
Specificity (MR SPOV testing WC)
Sport specific training
Training reflects demands to give suitable adaptations
Can be applied to individual or the sport
Progression (MR SPOV testing WC)
Gradually increase work load so the body adapts
Progressive overload - always make training harder
Need recovery periods to adapt
Overload (MR SPOV testing WC)
Training zone where the body is working harder than normal
Adaptations will only occur at the level of overload
Use BORG scale to measure and compare to RPE scale
Frequency
Intensity
Time
Type
Variance (MR SPOV testing WC)
Prevents boredom and increases motivation
Prevents overuse injuries
Use different training methods
Testing (MR SPOV testing WC)
Monitor training to see if progress is being made
Make sure training load is suitable
Could increase/decrease motivation
Warm up
Cool down
(MR SPOV testing WC)
Warm up Pulse raiser Mobility Dynamic stretching Sport specific Prepare physically/mentally Reduce risk of injury
Cool down Remove lactic acid Maintain VR, SV and Q Reduce muscle temp Flush body with oxygenated blood Prevent blood pooling
Periodisation
Organise training into specific blocks
Each has a goal and time frame
Make sure a performer is at peak physiological condition
Macro-cycle
Long term plan/goal
Last 1 year
Consist of meso-cycles
Mega-cycle –> 4 years, olympics
E.g. PB in a marathon
Meso-cycles
Medium term, smaller block
E.g. strength and power over 4-16 weeks
Prepatory phase
General conditioning/fitness
Competition phase
Avoid injury/focus on tactics/maintain fitness
Transition phase
Rest and recovery/injury treatment
Micro-cycles
Short term aim
E.g. perfecting a spring start, lasts 1-3 weeks
A unit is classed as 1 section of a training session
What is aerobic capacity?
Ability to take in, transport and use oxygen
Depends of efficiency of respiratory system, cardiovascular system, muscular system
What is VO2 max?
Max volume of oxygen that can be inspired, transported and used per minute of exhaustive work
Measured in ml/kg/min
How does individual physiological makeup affect VO2 max?
Respiratory system - strong muscles
Heart - large/strong left ventricle increase SV and Q
Vascular system - increase s.a for gaseous exchange
Muscle cells - s.o fibres produce more aerobic energy
How does training affect VO2 max?
Aerobic increases by 10-20%
Long term adaptions
Increase Hb and mitochondria
Prevents decline as u age
How does age affect VO2 max?
Declines by 1% per year when you reach early 20’s due to
- decreased heart elasticity
- blood vessels less efficient
How does gender affect VO2 max?
Women are 15-30% lower than men due to
- larger body fat %
- smaller lung volume
Direct gas analysis test
Continuous exercise at progressive intensities until exhaustion
Expired air captured in mask
O2 and CO2 concentrations measured
Results graphed against intensity
+ measures actual VO2 max
+ accurate/reliable
+ for different exercise
- expensive equipment
- specialist places
- test to exhaustion
- not for elderly/health conditions
Cooper 12 min run test
Continuous running to achieve max distance in 12 mins
Distance recorded and compared to VO2 max tables
+ cheap
+ easy to set up
+ large groups
+ can do your own
- not accurate (only a prediction)
- not sport specific
- depends on motivation
Queens college step test
Continuous stepping on and off box at 41.3cm high for 3 mins
HR taken 5s after finish for 15s
Recovery predicts VO2 max
+ simple/easy
+ cheap
+ suitable for all fitness levels
+ elderly can participate
- harder to step up if smaller
- only prediction
- boredom
- not sport specific
NCF multi stage fitness test
Continuous 20m shuttle run
Increased intensity
Timed to audio cue
+ easy to set up
+ standardised procedure
+ large groups
+ cheap
- not accurate (only a prediction)
- reliant on motivation
- not sport specific
Karvonen principle to calculate training zone
Resting HR + % (max HR - resting HR)
Continuous training
Steady state
Sub maximal
Stress on aerobic/SO fibres
Usually 20-80mins
60-80% of HR max
Good for endurance athletes
Over use injuries
Could get boring
HIIT training
Periods of work and recovery
Flexible and can be modified
Sport specific
High intensity with various recovery
20-60 mins
Work –> 80-95% HR max, 5secs - 8mins
Rest –> 40-50% HR max, equal to work ratio
Modified to suit fitness levels
Long recovery periods between sessions
Adaptations to respiratory system
- aerobic training
Stronger respiratory muscles - decreased lung vol
Increased surface area of alveoli - external gaseous exchange
More o2 diffusion
Delays OBLA
Adaptations to cardiovascular system
- aerobic training
Increased blood plasma vol - lower blood viscosity, better blood flow
Cardiac hypertrophy - thicker left ventricle muscle, increased stroke vol/cardiac output
Easier to perform
Reduces risk of coronary heart disease
Adaptations to musculo-skeletal system
- aerobic training
Increased size/density of mitochondria - aerobic energy production, utilisation of o2
Hypertrophy of SO fibres - more of them/larger ones, decreases energy cost
Joint stability
Decreased risk of injury
Adaptations to metabolic function
- aerobic training
Decreased fat mass - lean mass, break down of triglycerides
Activity of aerobic enzymes - metabolism of triglycerides/glycogen
Body composition
Weight management
What is strength?
Ability of the body to apply force
What is maximum strength?
Ability of the body to produce maximal amount of force in a single contraction
One rep max
Grip strength dynamometer test & evaluation
Dial at zero
3 attempts
Squeeze the grip
Compare to national averages
+ easy
+ quick
+ cheap
+ reliable
- only for forearm muscles
- not sport specific
One rep max test & evaluation
Choose high weight amount for one rep
Isolate the muscles
Increase the weight until only one rep can be completed
Full recovery between weights (3-5 mins)
+ direct measure of isotonic max strength
+ most muscle groups
+ accessible equipment, easy to do
- hard to isolate muscles
- early fatigue
- potential injury
What is explosive strength?
Producing max force in one/a series of rapid contractions
Vertical jump test & evaluation
Jump as high as possible to push board up
Compared to standardised tables
+ can convert into power output estimate
+ minimal equipment
+ self administered
- doesnt isolate muscle groups
- only explosive strength in legs
What is strength endurance?
Sustain repeated muscle contractions over a period of time, withstanding fatigue
UK abdominal curl test & evaluation
Sit-ups at a progressive rate
Times audio cue
Complete two in the time
Compare to standardised tables
+ large groups at once
+ simple/cheap
+ isolates abdominals
+ valid/reliable
- good technique is essential
- repeated strain on lower spine
- test to exhaustion
What is static strength?
Force applied against resistance without any movement occurring
Isometric muscle contractions
What is dynamic strength?
Force against a resistance and muscle changes length
Factors effecting strength - cross-sectional area
Greater the cross-sectional area, the greater the strength
Factors effecting strength - fibre type
Greater the percentage of FG and FOG, the greater the strength over a short period of time
Factors effecting strength - gender
Males have more strength than females
Factors effecting strength - age
Peak
F - 16-25years
M - 18-30years
Strength decreases with age
Adaptations to neural pathways
- strength training
Recruitment of motor units - increased force of contraction
Decreased inhibition of stretch reflex - increased force on contraction from the agonist muscle
Increased speed, strength and power output
Adaptations to muscle and connective tissues
- strength training
Increased strength of tendons/ligaments - increased joint stability
Muscle hypertrophy - increase the size of muscle fibres
Increased muscle mass
Intensity of performance
Adaptations to metabolic function
- strength training
Increased buffering capacity - tolerance and removal of lactic acid
Muscle mass - improved body composition and metabolic rate
Anaerobic fuel stores
Delayed OBLA
Strength training - reps
Number of times an exercise is repeated
Strength training - sets
Specific number of reps along with rest periods
Strength training - resistance
The weight lifted
Rep max - intensity of a set
Strength training - work to relief ratio
Volume of relief in relation to volume of work
Multi gym and evaluation
Specialised machines
Wide range of resistance exercises
Adjustable weight stacks
+ specific strength
+ reps/sets/resistance easily adjusted
+ space saving/safe/total body workout
- generic exercises
- difficult for sport specific
Free weights evaluation
+ easy to alter intensity
+ developing max strength
+ specific muscle groups
+ variations e.g. super sets/pyramids
- can be dangerous, need spotters
Plyometric training and evaluation
Explosive exercises Improve the speed that the muscle shortens Important for sprinters Based on stretch reflex Recruits more motor units
- most difficult type
- risk of injury and DOMS
- not useful for people wanting to achieve general improvement in strength
Circuit/interval training
Series of stations
Order that alternates muscle groups
Body weight
Strength endurance
+ sport specific
+ develop different types of strength
+ skill stations
What to alter to change intensity for circuit/interval training
- work/intervals intensity and duration
- relief/interval duration
- number of work/relief intervals
Generic strength training guidelines
- at least 50% max capacity
- low reps & high resistance for max strength
- high reps & low resistance for endurance
- allow recovery between sessions
- use progressive overload
- fast joint movement develops strength at speed
What is flexibility
Range of motion around a joint
What is static flexibility
The range of motion around a joint without taking into account the speed of movement
Static active/passive flexibility
Active - voluntary contraction, move a joint beyond point of resistance
Passive - assisted movement
What is dynamic flexibility
Range of motion that takes into account the speed of movement
Factors affecting flexibility - type of joint
Ball and socket allows greater movement
Factors affecting flexibility - joint shape
Shallower joints move more freely
Factors affecting flexibility - length/elasticity of connective tissue
Tendons
Ligaments
Muscle layers
Joint capsule
Factors affecting flexibility - gender
Females are more flexible than males
Sit and reach test
Box placed against a wall
Remove shoes
Legs straight and knees locked
Reach forward as far as possible and hold for 2-3 seconds
Goniometry - measuring flexibility
360 degree protractor with two extending arms
Placed on axis of rotation and extended along articulating bones
What is atherosclerosis
Lining of arteries change Cholesterol & fat deposits Narrowing of lumen Reduces ability to vasodilate/constrict Develop hypertension
What is coronary heart disease
CHD
Atherosclerosis of coronary arteries
Reduces blood flow
Angina or heart attack
Cant get enough oxygen
What is a heart attack (myocardial infarction)
Severe or total restriction in blood supply to the heart muscle wall
Blood clots
Death of cells
Permanent damage to the heart
What is a stroke
Blockage in cerebral artery or a blood vessel bursting
Fourth largest cause of death
Effects of training for reducing the chance of cardiovascular diseases
Reduced levels of blood lipids Prevents hardening/loss of elasticity in arterial walls Decrease blood viscosity Increase coronary circulation Decreased body fat Increased blood flow/o2 transportation
What is asthma
Constriction of bronchial airways
Inflammation of mucus membranes
Shortness of breath, wheezing, coughing
Inhalers, warm-ups and training helps
What is chronic obtrusive pulmonary disease
COPD
Lungs airways become inflamed and narrow
Thickening of bronchial walls, increased mucus production and damage to alveoli
Persistent coughing, breathing difficulty, chest infections, reduced lung capacity
Effects of training for reducing risk of respiratory disease
Stop smoking
Increase respiratory muscles strength
Maintain full use of lung tissue/elasticity
Increased SA of alveoli and pulmonary capillaries
