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AS ocr PE > Exercise Physiology > Flashcards

Exercise Physiology Flashcards

1
Q

Recommended % for balanced diet

A

55% carbs
15% protein
30% fats
Variety of fruit and veg

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2
Q

Carbohydrates

A

Slow release energy, endurance
75% of energy requirements
Starches stored as glycogen
Sugars stored as glucose

Rice, potatoes, fruit, honey

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3
Q

Protein

A

Amino acids for growth and repair
Makes haemoglobin, enzymes, antibodies and collagen

Milk, eggs, meat, soya

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4
Q

Fats

A

Provide twice the amount of energy as carbs

Saturated- limited, butter, bacon
Unsaturated- improve recovery rate and reduce joint inflamation, avocado, fish oils

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5
Q

Calcium

A

Bone health

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6
Q

Iron

A

Formation of haemoglobin

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7
Q

Phospsorus

A

Bone health and energy production

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8
Q

Fat soluble vitamins

A

A, D, E, K
Stored in the body
In fatty foods/animal products

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9
Q

Water soluble vitamins

A

C, B
Require regular intake
In fruit/veg and dairy food

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10
Q

Fibre

A

Helps function of large intestine

Cereals, bread, lentils

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11
Q

What is energy

A

Your ability to perform work

Measured in joules/calories

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12
Q

Energy expenditure

A

Sum of basal metabolic rate, thermic effect of food and energy expended during activity

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13
Q

Basal metabolic rate

A

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)

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14
Q

Metabolic equivalent/ MET value

A

Precise picture of additional energy expenditure associated with differing physical activities

Ratio of working to resting MET rate

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15
Q

WADA

A

World Anti Doping Agency

Formed in 1999
Introduced drugs testing
-> 2009 introduced biological passport with blood/urine data over time

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16
Q

Anabolic steroids (pharmacological aids)

A 
\+ 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

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17
Q

Erythropoietin/EPO (pharmacological aids)

A

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

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18
Q

Human growth hormone/HGH (pharmacological aids)

A

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

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19
Q

Blood doping (physiological aid)

A

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

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20
Q

Intermittent hypoxic training/IHT (physiological aid)

A

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

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21
Q

Cooling aids (physiological aid)

A

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

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22
Q

CHO for endurance training (nutritional aids)

A

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

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23
Q

Meals for strength training (nutritional aids)

A

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

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24
Q

Hydration (nutritional aids)

A 
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

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25
Q 
Creatine supplement
Caffine
Bicarbonate
Nitrate 
(nutritional aids)
A

Gain weight by drawing water into cells
Increases alertness and aerobic capacity
Increase tolerance to lactic acid
Increase blood flow and help recovery

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26
Q

Principles of training

A

MR SPOV testing WC

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27
Q

Moderation (MR SPOV testing WC)

A

Work hard enough to see physical adaptations
Too much can lead to overuse injuries
Have rest days

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28
Q

Reversibility (MR SPOV testing WC)

A

Adaptations will be lost

Atrophy-muscle size reduces after 48 hours

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29
Q

Specificity (MR SPOV testing WC)

A

Sport specific training
Training reflects demands to give suitable adaptations
Can be applied to individual or the sport

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30
Q

Progression (MR SPOV testing WC)

A

Gradually increase work load so the body adapts
Progressive overload - always make training harder
Need recovery periods to adapt

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31
Q

Overload (MR SPOV testing WC)

A

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

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32
Q

Variance (MR SPOV testing WC)

A

Prevents boredom and increases motivation
Prevents overuse injuries
Use different training methods

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33
Q

Testing (MR SPOV testing WC)

A

Monitor training to see if progress is being made
Make sure training load is suitable
Could increase/decrease motivation

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34
Q

Warm up
Cool down
(MR SPOV testing WC)

A 
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
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35
Q

Periodisation

A

Organise training into specific blocks
Each has a goal and time frame
Make sure a performer is at peak physiological condition

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36
Q

Macro-cycle

A

Long term plan/goal
Last 1 year
Consist of meso-cycles
Mega-cycle –> 4 years, olympics

E.g. PB in a marathon

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37
Q

Meso-cycles

A

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

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38
Q

Micro-cycles

A

Short term aim
E.g. perfecting a spring start, lasts 1-3 weeks
A unit is classed as 1 section of a training session

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39
Q

What is aerobic capacity?

A

Ability to take in, transport and use oxygen

Depends of efficiency of respiratory system, cardiovascular system, muscular system

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40
Q

What is VO2 max?

A

Max volume of oxygen that can be inspired, transported and used per minute of exhaustive work

Measured in ml/kg/min

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41
Q

How does individual physiological makeup affect VO2 max?

A

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

42
Q

How does training affect VO2 max?

A

Aerobic increases by 10-20%
Long term adaptions
Increase Hb and mitochondria

Prevents decline as u age

43
Q

How does age affect VO2 max?

A

Declines by 1% per year when you reach early 20’s due to

  • decreased heart elasticity
  • blood vessels less efficient
44
Q

How does gender affect VO2 max?

A

Women are 15-30% lower than men due to

  • larger body fat %
  • smaller lung volume
45
Q

Direct gas analysis test

A

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
46
Q

Cooper 12 min run test

A

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
47
Q

Queens college step test

A

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
48
Q

NCF multi stage fitness test

A

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
49
Q

Karvonen principle to calculate training zone

A

Resting HR + % (max HR - resting HR)

50
Q

Continuous training

A

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

51
Q

HIIT training

A

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

52
Q

Adaptations to respiratory system

- aerobic training

A

Stronger respiratory muscles - decreased lung vol

Increased surface area of alveoli - external gaseous exchange

More o2 diffusion
Delays OBLA

53
Q

Adaptations to cardiovascular system

- aerobic training

A

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

54
Q

Adaptations to musculo-skeletal system

- aerobic training

A

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

55
Q

Adaptations to metabolic function

- aerobic training

A

Decreased fat mass - lean mass, break down of triglycerides

Activity of aerobic enzymes - metabolism of triglycerides/glycogen

Body composition
Weight management

56
Q

What is strength?

A

Ability of the body to apply force

57
Q

What is maximum strength?

A

Ability of the body to produce maximal amount of force in a single contraction
One rep max

58
Q

Grip strength dynamometer test & evaluation

A

Dial at zero
3 attempts
Squeeze the grip
Compare to national averages

+ easy
+ quick
+ cheap
+ reliable

  • only for forearm muscles
  • not sport specific
59
Q

One rep max test & evaluation

A

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
60
Q

What is explosive strength?

A

Producing max force in one/a series of rapid contractions

61
Q

Vertical jump test & evaluation

A

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
62
Q

What is strength endurance?

A

Sustain repeated muscle contractions over a period of time, withstanding fatigue

63
Q

UK abdominal curl test & evaluation

A

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
64
Q

What is static strength?

A

Force applied against resistance without any movement occurring
Isometric muscle contractions

65
Q

What is dynamic strength?

A

Force against a resistance and muscle changes length

66
Q

Factors effecting strength - cross-sectional area

A

Greater the cross-sectional area, the greater the strength

67
Q

Factors effecting strength - fibre type

A

Greater the percentage of FG and FOG, the greater the strength over a short period of time

68
Q

Factors effecting strength - gender

A

Males have more strength than females

69
Q

Factors effecting strength - age

A

Peak
F - 16-25years
M - 18-30years

Strength decreases with age

70
Q

Adaptations to neural pathways

- strength training

A

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

71
Q

Adaptations to muscle and connective tissues

- strength training

A

Increased strength of tendons/ligaments - increased joint stability

Muscle hypertrophy - increase the size of muscle fibres

Increased muscle mass
Intensity of performance

72
Q

Adaptations to metabolic function

- strength training

A

Increased buffering capacity - tolerance and removal of lactic acid

Muscle mass - improved body composition and metabolic rate

Anaerobic fuel stores
Delayed OBLA

73
Q

Strength training - reps

A

Number of times an exercise is repeated

74
Q

Strength training - sets

A

Specific number of reps along with rest periods

75
Q

Strength training - resistance

A

The weight lifted

Rep max - intensity of a set

76
Q

Strength training - work to relief ratio

A

Volume of relief in relation to volume of work

77
Q

Multi gym and evaluation

A

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
78
Q

Free weights evaluation

A

+ easy to alter intensity
+ developing max strength
+ specific muscle groups
+ variations e.g. super sets/pyramids

  • can be dangerous, need spotters
79
Q

Plyometric training and evaluation

A 
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
80
Q

Circuit/interval training

A

Series of stations
Order that alternates muscle groups
Body weight
Strength endurance

+ sport specific
+ develop different types of strength
+ skill stations

81
Q

What to alter to change intensity for circuit/interval training

A
  • work/intervals intensity and duration
  • relief/interval duration
  • number of work/relief intervals
82
Q

Generic strength training guidelines

A
  • 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
83
Q

What is flexibility

A

Range of motion around a joint

84
Q

What is static flexibility

A

The range of motion around a joint without taking into account the speed of movement

85
Q

Static active/passive flexibility

A

Active - voluntary contraction, move a joint beyond point of resistance

Passive - assisted movement

86
Q

What is dynamic flexibility

A

Range of motion that takes into account the speed of movement

87
Q

Factors affecting flexibility - type of joint

A

Ball and socket allows greater movement

88
Q

Factors affecting flexibility - joint shape

A

Shallower joints move more freely

89
Q

Factors affecting flexibility - length/elasticity of connective tissue

A

Tendons
Ligaments
Muscle layers
Joint capsule

90
Q

Factors affecting flexibility - gender

A

Females are more flexible than males

91
Q

Sit and reach test

A

Box placed against a wall
Remove shoes
Legs straight and knees locked
Reach forward as far as possible and hold for 2-3 seconds

92
Q

Goniometry - measuring flexibility

A

360 degree protractor with two extending arms

Placed on axis of rotation and extended along articulating bones

93
Q

What is atherosclerosis

A 
Lining of arteries change
Cholesterol & fat deposits
Narrowing of lumen
Reduces ability to vasodilate/constrict 
Develop hypertension
94
Q

What is coronary heart disease

CHD

A

Atherosclerosis of coronary arteries
Reduces blood flow
Angina or heart attack
Cant get enough oxygen

95
Q

What is a heart attack (myocardial infarction)

A

Severe or total restriction in blood supply to the heart muscle wall
Blood clots
Death of cells
Permanent damage to the heart

96
Q

What is a stroke

A

Blockage in cerebral artery or a blood vessel bursting

Fourth largest cause of death

97
Q

Effects of training for reducing the chance of cardiovascular diseases

A 
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
98
Q

What is asthma

A

Constriction of bronchial airways
Inflammation of mucus membranes

Shortness of breath, wheezing, coughing

Inhalers, warm-ups and training helps

99
Q

What is chronic obtrusive pulmonary disease

COPD

A

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

100
Q

Effects of training for reducing risk of respiratory disease

A

Stop smoking

Increase respiratory muscles strength
Maintain full use of lung tissue/elasticity
Increased SA of alveoli and pulmonary capillaries

AS ocr PE (5 decks)

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