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A-level Physical Education Year 2 > Exercise Physiology > Flashcards

Exercise Physiology Flashcards

1
Q

What is CRYOTHERAPY ?

A
  • the use of cold temperature to treat an injury e.g RICE
  • involves chambers to reduce pain + inflammation
  • cooled by liquid nitrogen at -100C for 3 minutes
  • blood towards vital organs to keep body warm
  • leave chamber - blood returns with full oxygen
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2
Q

What is a balanced diet ?

A

is a diet containing a variety of foods from each of the food groups so there is an adequate intake of nutrients

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3
Q

What is Fibre used for ?

A

they Slow down energy breakdown which cause sustained energy release
- help to precent constipation and aid digestion

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4
Q

How does MASSAGES help recover from exercise ?

A
  • prevent or relieve soft tissue injuries
  • regular exercise = tension builds up
  • benefits of massages :
    1) increase blood flow - more O2
    2) removal of lactic acid
    3) relieve tension + pressure
    4) break down scar tissues
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5
Q

What is Ballistic stretching ?

A

is performing a stretch with swinging or bouncing movements to push a body part even further
- performed only by flexible athletes - push beyond ROM

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6
Q

What are the different types of INJURY PREVENTION METHODS ?

A

1) SCREENING
2) WARM UP
3) FLEXIBILITY TRAINING
4) TAPERING + BRACING
5) PROTECTIVE EQUIPEMENT

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7
Q

What is a Dislocation ?

A

is when the end of the bone is forced out of position

  • very painful
  • occurs at the joint
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8
Q

What is a Stress fracture ?

A

is the over-use injury where area becomes tender/swollen

- muscle fatigues = can’t absorb shock so stress overload causes crack

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9
Q

What is Vitamin B6 used for ?

A

Used to help form haemoglobin and help body use and store energy
- source is meat/bread/vegetables

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10
Q

What is Vitamin B1 used for ?

A

Used to help the breakdown and release energy from food and keep nervous system healthy
- source is egg/yeast/red meat

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11
Q

What are the Principles of training ?

A

S - Specificity
- relevant to sport e.g. energy system, muscle fibres etc.
P - Progression
O - Overload
- gradually harder training as their body adapts to improve fitness e.g. increasing weights for power
R - Reversibility
- referred to detraining - adaptations deterioate
R - Rest + recovery
- important to allow body to recover from training

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12
Q

How does a WARM-UP prevent injury ?

A
  • it increases elasticity of muscle tissue - reduce injury chance
  • increase body temperature
  • increase heart rate - increase blood flow - delivery O2 to muscles
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13
Q

What is a Sprain ?

A

is a injury concerning the ligaments at the joint

  • occurs as stretched too far
  • twisting/turning - excess force
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14
Q

What is a Strain ?

A

is a injury concerning muscle fibres being stretched/torn

- occurs with contact - slowed down quickly

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15
Q

What is Creatine Monohydrate ?

A

is a supplement used to increase the amount of Phosphocreatine stored in the muscles

  • used to fuel ATP-PC system
  • increase creatine = energy system last longer + improve recover time
  • used by explosive/sprint athletes
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16
Q

How does TAPERING + BRACING prevent injury ?

A
  • protect/support weak joints
  • extra support + stabilise joint
  • allow elastic + restrict movement
  • BRACES - extra stabilise - prevent further injury
    e. g. compression tapes
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17
Q

What is Fartlek training ?

A
  • paced varied - both aerobic and anaerobically

- beneficial to game players as demands are constantly changing + improve recovery time

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18
Q

How does FOAM ROLLERS help recover from exercise ?

A
  • like self massage
  • relieve tension + tightness in muscles ( between fascia)
  • prevent injury + improve mobility
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19
Q

What are the Physiological effects of a warm-up ?

A
  • reduce chance of injury as increased elasticity of muscle tissues
  • release of adrenaline - increase heart rate
  • increase speed of nerve impulse conduction - alertness
  • increase product of synovial fluid
  • allow rehearsal of movement
  • muscle temperature increase - oxygen dissociate more easily
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20
Q

What are the positive and negative effects of Creatine Monohydrate ?

A 
POSITIVE 
- aims to improve energy - ATP
- replenishes Phosphocreatine stores
- allow ATP-PC system to last longer 
- improve muscle mass
NEGATIVE 
- side effects e.g. muscle cramp/diarrhoea/bloating 
- hinder aerobic performance 
- misex evidence
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21
Q

What is the RELIABILITY of a fitness test ?

A

when the test can be repeated accurately using same equipment and method

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22
Q

What is a Fracture ?

A

is a break or crack in the bone

  • simple/closed - clean break but does not penetrate skin
  • compound/open - skin has been damaged
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23
Q

What is Interval training ?

A
  • used by elite performers to improve anaerobic system
  • involves high intensity work followed by recovery periods
  • planning - duration, intensity, number of intervals etc.
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24
Q

What are the stages of a training programme ?

A
  • warm-up
  • main programme
  • cool down
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25
Q

What is Carbohydrates used for ?

A

are principal source of energy used by body at ALL intensity exercise

  • FAST release energy
  • converted into glucose and stored in muscle and liver as glycogen (limited supply)
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26
Q

What is HYDROTHERAPY ?

A
  • involves warm water to improve blood circulation
  • 35-37C - increase blood circulation
  • running and squatting in water
  • exercise easier + alter intensity intensity
  • advantages - buoyancy of water helps support weight - reduce load on joint
  • strengthen injured area
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27
Q

What is a Tennis elbow

A

is the over-use injury of the outer-elbow

  • cause muscle + tendon inflammation
  • called lateral epicondylitis
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28
Q

How does SCREENING prevent injury ?

A

it helps identify risks of complications from exercise

  • ECG - monitor + access performer’s heart
  • relevant conditioning training programme to prevent injury
  • disadvantage include not 100% accurate + miss problems
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29
Q

What are the different types of an ACUTE Injury ?

A

1) Fractures
2) Dislocation
3) Sprains
4) Strains

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30
Q

What are the four dietary supplements ?

A

1) Glycogen Loading
2) Creatine Monohydrate
3) Sodium Bicarbonate
4) Caffeine

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31
Q

What is Minerals used for ?

A

they assist in bodily functions

1) Calcium
- strong bones and efficient nerve and muscle contraction
2) Sodium
- regulate fluid levels in body ( avoid too much)
3) Iron
- formation of haemoglobin in red blood cells
- lack for iron caused Anaemia

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32
Q

How does FLEXIBILITY TRAINING prevent injury ?

A

1) STATIC - muscle held in stationary position
2) BALLISTIC - swinging or bouncing movements
3) ACTIVE - stretched position is held by contraction of agonist
4) PASSIVE - use external force to help

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33
Q

What is Protein used for ?

A

are necessary for muscle growth + repair

  • made from chemicals called Amino acids (inside cell)
  • make enzymes, hormones and haemoglobin
  • minor source of energy
34
Q

What is Caffeine ?

A

is a natural occurring stimulants so increase alertness and reduce fatigue

  • also improves mobilisation of fatty acids in the body
  • used by endurance athletes in aerobic zone
35
Q

What are the different types of an CHRONIC Injury ?

A

1) Achilles tendonitis
2) Stress fracture
3) Tennis elbow

36
Q

What is HYPERBARIC CHAMBERS ?

A
  • aims to reduce recovery time for injury
  • chambers are pressurised with 100% pure O2
  • pressure increased -increase 02 diffusing into injured area
  • excess oxygen - reduce swelling + stimulates white blood cell activity
37
Q

What is Static stretching ?

A

is when the muscle is held in stationary position for 30 seconds/more

1) ACTIVE - performer works on one joint - pushing beyond point of resistance
2) PASSIVE - help from external force e.g. partner/wall/g

38
Q

What is FITT principles ?

A 
F - Frequency 
- train more often 
I - Intensity 
- trainer harder to improve 
T - Type
variety to cause motivation 
T - Time 
- gradually increase time
39
Q

How does COMPRESSION GARMENTS help recover from exercise ?

A
  • improve blood circulation + prevent medical problems e.g. DVT occurring
  • help blood lactate removal
  • reduce inflammation + symptoms of DOM’s
40
Q

What are the different types of RECOVERY METHODS FROM EXERCISE ?

A

1) COMPRESSION GARMENTS
2) MASSAGES
3) FOAM ROLLERS
4) COLD THERAPY
5) COLD THERAPY

41
Q

What is PROPRIOCEPTIVE TRAINING ?

A

it uses a system of receptors nerves in muscle, joints and tendons

  • smooth co-ordination movement - brain needs knowledge of position
  • use hopping, jumping and balance exercises - restore lost proprioception
  • re-educate the body e.g. balance board
42
Q

What are the two types of injuries ?

A

1) ACUTE

2) CHRONIC

43
Q

What is Circuit training ?

A
  • a series of exercises at a set of stations

- needs to consider environment e.g. number of participants, stations, time etc.

44
Q

What are Vitamins used for ?

A

keeps an individual healthy with a good immune system so can train at max and recover quickly
- Have Vitamin C/D/B1/B2/B6/B12

45
Q

What is involved in a cool-down and the Physiological effects of it ?

A

is light exercise after activity to keep heart rate elevated and has Physiological effects :

  • keeps skeletal muscle pump working - no dizziness
  • maintain venous return
  • prevent blood pooling in veins
  • limits the effects of DOMS - tender + painful muscles in 24-48hr of heavy exercise
  • removes lactic acid
  • reduce body temperature
46
Q

What is the VALIDITY of a fitness test ?

A

when the test actually measures what it sets out to measure - reliable results

47
Q

What is STRENGTH TRAINING ?

A

is using a resistance

  • free-weights or body weight or therabands or machines
  • prepare body for exercise - reduce chance of injury
48
Q

What is Dehydration and what can it cause ?

A

it occurs when the body is losing more fluid that it taking in
CAN RESULT IT :
- increase in blood viscosity (reduce blood flow)
- reduced sweating - increase body temperature
- muscle fatigue and headaches
- reduction in exchange of waste products + nutrients
- increase in heart rate - lower cardiac output
- decrease performance e.g. reaction time

49
Q

What is Vitamin D used for ?

A

Used to help the absorption of calcium

- source is sunlight

50
Q

What are the positive and negative effects of Glycogen Loading ?

A 
POSITIVE 
- increase glycogen stores 
- increases stores in muscle 
- delay fatigue 
- increase endurance capacity 
NEGATIVE 
- water retention causing bloating 
- heavy legs 
- affects digestion 
- weight increase 
- irritability 
- lack of energy
51
Q

What is Quantitative and Qualitative data ?

A

Quantitative data - data containing facts or numbers

Qualitative data - data that is descriptive and looks at the way people think or feel

52
Q

What is Continuous training ?

A
  • works on developing aerobic endurance
  • involves low intensity exercise for long periods without rest intervals
  • use oxygen more effectively
53
Q

Whats involved in the Microcycle ?

A

involves planning for a week, a few days or individual training session

54
Q

What is involved in a warm-up ?

A

1) Cardiovascular exercise - increase heart rate
2) Flexibility training - static + ballistic stretching
3) Movement patterns similar to main activity

55
Q

What is Vitamin B2 used for ?

A

Used to help the breakdown and release energy from food and keep skin, eyes and nervous system healthy
- source is dairy/eggs/cereal

56
Q

Whats involved in the Macrocycle ?

A

involves a long term performance goal

1) Preparation period - involves fitness being developed + general conditioning
2) Competition period - refines skills + technique
3) Transition period - rest + recovery stage - recharge physically + mentally

57
Q

What is TAPERING + PEAKING ?

A

TAPERING - reducing the volume and/or intensity of training prior to competition
PEAKING - planning and organising training so a performer is at their peak both physically and mentally for a major competition

58
Q

What is Objective data ?

A

data that is based upon personal opinions, assumptions, interpretations and beliefs

59
Q

Whats involved in the Mesocycle ?

A

involves usually a 4-12 week period of training with a particular focus e.g power

60
Q

What are the positive and negative effects of Caffeine ?

A

POSITIVE
- increase mental alertness
- reduce effect of fatigue
- improve reaction time - decision making
- benefit aerobic performance
- allow fat to be used as energy source
NEGATIVE
- loss of fine control
- against rules of most sports in large quantities
- side effects e.g. dehydration/insomnia/muscle cramp/stomach cramps/vomiting/irregular heart beat

61
Q

How does Ice Baths help recover from exercise ?

A
  • duration for 5-10 minutes
  • blood vessels vasoconstriction and drain blood out of legs
  • leave bath = injured area with oxygen to function better
  • the blood also removes lactic acid from muscle
62
Q

What are the types of Carbohydrates ?

A

1) Simple e.g. fruit

2) Choice e.g. bread

63
Q

What is Achilles tendonitis ?

A

is the over-use of the tendonitis injury

  • cause pain + inflammation of the tendon
  • back of ankle
64
Q

What is Glycogen Loading ?

A

Form of dietary manipulation to increase glycogen stores over and above that which can normally be stored

  • diet rich in carbohydrates
  • used by endurance athletes
65
Q

What are the positive and negative effects of Sodium Bicarbonate ?

A 
POSITIVE 
- reduce acidity in muscle cells 
- delay fatigue 
- increase buffering capacity of blood 
NEGATIVE 
- side effects e.g. vomiting/pain/cramping/diarrhoea and bloating
66
Q

How does COLD THERAPY help recover from exercise ?

A
  • after intense exercise - target minor aches + pains
  • cold surface - cause vasoconstriction in blood vessels - reduce blood flow
  • reduce bleeding + swelling
  • reduce muscle spasms
67
Q

What is Fats used for ?

A

are a energy source for LOW intensity exercise

- SLOW release energy

68
Q

What is Weight training ?

A
  • used to develop muscular strength
  • involves a series of SETS and REPETITIONS ( free weights or machine)
  • determine 1 rep MAX (1RM)
  • depend on muscular endurance or strength goal
69
Q

What is Sodium Bicarbonate ?

A

is a antacid and increases the buffering capacity of the blood - neutralise the negative effect of lactic acid + hydrogen ions

  • hydrogen ions cause acidity of blood
  • ‘soda loading’ - reduce acidity in muscle + delay fatigue
  • used by lactic system athletes
70
Q

What is Vitamin B12 used for ?

A

Used to make red blood cells keep nervous system healthy + release energy from food
- source is red-meat/dairy/fish

71
Q

What is Periodisation ? And the three stages ?

A

is dividing the training year into specific sections for a specific purpose

  • improve performance + prevent risk of injury
    1) Macrocycle
    2) Mesocycle
    3) Microcycle
72
Q

What are the different types of INJURY REHABILITATION METHODS ?

A

1) PROPRIOCEPTIVE TRAINING
2) STRENGTH TRAINING
3) HYPERBARIC CHAMBERS
4) CRYOTHERAPY
5) HYDROTHERAPY

73
Q

What are the types of Fats ?

A

1) Saturated fats
- lead to health problems e.g. ATHEROSCLEROSIS
2) Cholesterol
- carried in blood by LDL’s and HDL’s
3) Trans-fats

74
Q

What is Subjective data ?

A

data that is based upon facts and its measurable

75
Q

What are the three methods of Glycogen Loading ?

A

1) six days before eat high protein for three days with high intensity exercise (burn off carbs). Then three days of high carbs with low intensity
2) day before ‘carbo window’ - 3 minutes of high intensity then 20 minutes recovery for restore of glycogen in larger quantities ( close after 2 hours)
3) non-depletion protocol - training intensity reduce week before. Then three days of high carbs with low intensity

76
Q

What is Water used for ?

A

is essential for good health (60% of body)

  • transports nutrients, hormones and waste products around body
  • regulate body temperature
  • sweat caused DEHYDRATION
77
Q

What is a CHRONIC injury ?

A

is often referred to as an over-use injury

  • pain when compete/exercise
  • dull acne when rest
  • swelling
78
Q

What is a ACUTE injury ?

A

is sudden injury caused by a specific impact or traumatic event where a sharp pain is felt immediately

  • sudden + severe pain
  • swelling around injured area
  • can’t bear weight
79
Q

What are the different training methods to improve physical fitness and health ?

A

1) Continuous training
2) Fartlek training
3) Interval training
4) Circuit training
5) Weight training
6) PNF training

80
Q

What is Vitamin C used for ?

A

Used to protect Cells + help in maintenance of bones, teeth and gums
- source is green vegetable and fruit

A-level Physical Education Year 2 (4 decks)

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