Exercise Physiology

Question 1

What are carbohydrates?

Answer 1

Sugars and starches stored in the body as glycogen converted to glucose to fuel energy production.

Question 2

What are the uses of carbohydrates?

Answer 2

• Energy production (cell division, active transport, formation of molecules)
• 75% of fuel for exercise
• Consumed as glycogen in form of starches
• Consumed as glucose into bloodstream as sugars
• Association with endurance sports

Question 3

What is protein?

Answer 3

Amino acids essential for the growth and repair of cells and tissues in the body.

Question 4

What are the uses of protein?

Answer 4

• Growth and repair
• Makes muscle proteins such as haemoglobin, enzymes and antibodies
• Used as fuel and metabolised
• Training athletes require larger amounts

Question 5

What is fat?

Answer 5

Triglycerides which can provide the body with fatty acids for energy production and also have a role in protection.

Question 6

What are the uses of fat?

Answer 6

• Protection
• Energy production at 50% intensity
• Insulate nerves and cushion organs

Question 7

What are vitamins and minerals?

Answer 7

Essential organic and inorganic nutrients required for healthy body function.

Question 8

What are the uses of vitamins and minerals?

Answer 8

• Contain carbon
• Fat soluble vitamins stored in body
• Water soluble vitamins not stored
• Minerals inorganic meaning no carbon
• Calcium and iron

Question 9

What are fibre and water?

Answer 9

Fibre is vital for intestinal function and water is essential for hydration.

Question 10

What are the uses of fibre and water?

Answer 10

• Important for the large intestine
• Found in cereals, bread, beans, lentils, fruit and veg
• Can reduce cholesterol, risk of diabetes and obesity
• Water essential for hydration

Question 11

Define energy.

Answer 11

The ability to perform work

Question 12

Define energy expenditure.

Answer 12

The sum of basal metabolic rate, thermic effect of food and physical activity

Question 13

Define basal metabolic rate.

Answer 13

The minimum amount of energy required to sustain essential physiological function at rest up to 75%

Question 14

Define thermic effect of food.

Answer 14

Energy required to eat, digest, absorb and use food taken in

Question 15

Define physical activity energy expenditure.

Answer 15

The number of calories required to perform daily tasks

Question 16

Define metabolic equivalent value.

Answer 16

The ratio of a performers working metabolic rate to their resting rate

Question 17

What are the 3 types of pharmacological ergogenic aids?

Answer 17

• Anabolic steroids
• Erythropoietin (EPO)
• Human Growth Hormone (HGH)

Question 18

What are the 3 types of physiological ergogenic aids?

Answer 18

• Blood doping
• Intermittent Hypoxic Training (IHT)
• Cooling aids

Question 19

What are the 6 types of nutritional ergogenic aids?

Answer 19

• Glycogen loading
• Hydration
• Creatine Supplementation
• Caffeine
• Bicarbonate
• Nitrate

Question 20

What are anabolic steroids?

Answer 20

A group of synthetic hormones that resemble testosterone and are taken to promote protein synthesis and muscle growth

Question 21

What is Erythropoietin (EPO)?

Answer 21

A naturally produced hormone responsible for red blood cell production. A synthetic copy called recombinant erythropoietin can be supplemented to increase RBC count

Question 22

What is the Human Growth Hormone (HGH)?

Answer 22

A synthetic product that copies the naturally occurring growth hormone which decreases with age

Question 23

What is Blood Doping?

Answer 23

Increasing red blood cell count by removing and then later infusing blood before competition

Question 24

What is Intermittent Hypoxic Training (IHT)?

Answer 24

Interval training with work intervals performed in hypoxic (low oxygen) conditions

Question 25

What are Cooling Aids?

Answer 25

A range of products used to reduce core temperatures, treat injury and speed up recovery

Question 26

What is Glycogen Loading?

Answer 26

Manipulating carbohydrate intake in the week prior to competition to maximise glycogen stores

Question 27

What is Hydration?

Answer 27

Keeping water levels in the body sufficient. Losing 2% of body weight in sweat can decrease performance by 20%

Question 28

What is Creatine Supplementation?

Answer 28

Consumption of creatine monohydrate to increase stores of PC to increase exercise intensity and duration of performance

Question 29

What is Caffeine?

Answer 29

A stimulant used to heighten the CNS and mobilise fats to prolong aerobic energy production

Question 30

What is Bicarbonate?

Answer 30

An alkaline which acts as a buffer to neutralise the rise in lactic acid associated with intense anaerobic activity known as soda loading

Question 31

What is Nitrate?

Answer 31

Inorganic compounds which dilate blood vessels reducing blood pressure and increasing blood to muscles

Question 32

Talk in detail about anabolic steroids…

Answer 32

How do they work?
- Increased quality and quantity of training due to faster recovery time and can be easily taken in form of tablet etc. Easily detectable in urine sample.
Who do they appeal to?
- Any sport requiring maximal levels of strength, explosive strength and power such as weight lifting or sprinters.
WADA status?
- Illegal
Benefits and Risks?
\+ Increased muscle mass, strength
\+ Increased speed of recovery
\+ Increased frequency of training
- Behaviour changes
- Liver damage/heart failure
- Sexual effects