Exercise Physiology Flashcards
What is CRYOTHERAPY ?
- 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
What is a balanced diet ?
is a diet containing a variety of foods from each of the food groups so there is an adequate intake of nutrients
What is Fibre used for ?
they Slow down energy breakdown which cause sustained energy release
- help to precent constipation and aid digestion
How does MASSAGES help recover from exercise ?
- 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
What is Ballistic stretching ?
is performing a stretch with swinging or bouncing movements to push a body part even further
- performed only by flexible athletes - push beyond ROM
What are the different types of INJURY PREVENTION METHODS ?
1) SCREENING
2) WARM UP
3) FLEXIBILITY TRAINING
4) TAPERING + BRACING
5) PROTECTIVE EQUIPEMENT
What is a Dislocation ?
is when the end of the bone is forced out of position
- very painful
- occurs at the joint
What is a Stress fracture ?
is the over-use injury where area becomes tender/swollen
- muscle fatigues = can’t absorb shock so stress overload causes crack
What is Vitamin B6 used for ?
Used to help form haemoglobin and help body use and store energy
- source is meat/bread/vegetables
What is Vitamin B1 used for ?
Used to help the breakdown and release energy from food and keep nervous system healthy
- source is egg/yeast/red meat
What are the Principles of training ?
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
How does a WARM-UP prevent injury ?
- it increases elasticity of muscle tissue - reduce injury chance
- increase body temperature
- increase heart rate - increase blood flow - delivery O2 to muscles
What is a Sprain ?
is a injury concerning the ligaments at the joint
- occurs as stretched too far
- twisting/turning - excess force
What is a Strain ?
is a injury concerning muscle fibres being stretched/torn
- occurs with contact - slowed down quickly
What is Creatine Monohydrate ?
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
How does TAPERING + BRACING prevent injury ?
- protect/support weak joints
- extra support + stabilise joint
- allow elastic + restrict movement
- BRACES - extra stabilise - prevent further injury
e. g. compression tapes
What is Fartlek training ?
- paced varied - both aerobic and anaerobically
- beneficial to game players as demands are constantly changing + improve recovery time
How does FOAM ROLLERS help recover from exercise ?
- like self massage
- relieve tension + tightness in muscles ( between fascia)
- prevent injury + improve mobility
What are the Physiological effects of a warm-up ?
- 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
What are the positive and negative effects of Creatine Monohydrate ?
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
What is the RELIABILITY of a fitness test ?
when the test can be repeated accurately using same equipment and method
What is a Fracture ?
is a break or crack in the bone
- simple/closed - clean break but does not penetrate skin
- compound/open - skin has been damaged
What is Interval training ?
- used by elite performers to improve anaerobic system
- involves high intensity work followed by recovery periods
- planning - duration, intensity, number of intervals etc.
What are the stages of a training programme ?
- warm-up
- main programme
- cool down
What is Carbohydrates used for ?
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)
What is HYDROTHERAPY ?
- 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
What is a Tennis elbow
is the over-use injury of the outer-elbow
- cause muscle + tendon inflammation
- called lateral epicondylitis
How does SCREENING prevent injury ?
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
What are the different types of an ACUTE Injury ?
1) Fractures
2) Dislocation
3) Sprains
4) Strains
What are the four dietary supplements ?
1) Glycogen Loading
2) Creatine Monohydrate
3) Sodium Bicarbonate
4) Caffeine
What is Minerals used for ?
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
How does FLEXIBILITY TRAINING prevent injury ?
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
What is Protein used for ?
are necessary for muscle growth + repair
- made from chemicals called Amino acids (inside cell)
- make enzymes, hormones and haemoglobin
- minor source of energy
What is Caffeine ?
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
What are the different types of an CHRONIC Injury ?
1) Achilles tendonitis
2) Stress fracture
3) Tennis elbow
What is HYPERBARIC CHAMBERS ?
- 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
What is Static stretching ?
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
What is FITT principles ?
F - Frequency - train more often I - Intensity - trainer harder to improve T - Type variety to cause motivation T - Time - gradually increase time
How does COMPRESSION GARMENTS help recover from exercise ?
- improve blood circulation + prevent medical problems e.g. DVT occurring
- help blood lactate removal
- reduce inflammation + symptoms of DOM’s
What are the different types of RECOVERY METHODS FROM EXERCISE ?
1) COMPRESSION GARMENTS
2) MASSAGES
3) FOAM ROLLERS
4) COLD THERAPY
5) COLD THERAPY
What is PROPRIOCEPTIVE TRAINING ?
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
What are the two types of injuries ?
1) ACUTE
2) CHRONIC
What is Circuit training ?
- a series of exercises at a set of stations
- needs to consider environment e.g. number of participants, stations, time etc.
What are Vitamins used for ?
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
What is involved in a cool-down and the Physiological effects of it ?
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
What is the VALIDITY of a fitness test ?
when the test actually measures what it sets out to measure - reliable results
What is STRENGTH TRAINING ?
is using a resistance
- free-weights or body weight or therabands or machines
- prepare body for exercise - reduce chance of injury
What is Dehydration and what can it cause ?
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
What is Vitamin D used for ?
Used to help the absorption of calcium
- source is sunlight
What are the positive and negative effects of Glycogen Loading ?
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
What is Quantitative and Qualitative data ?
Quantitative data - data containing facts or numbers
Qualitative data - data that is descriptive and looks at the way people think or feel
What is Continuous training ?
- works on developing aerobic endurance
- involves low intensity exercise for long periods without rest intervals
- use oxygen more effectively
Whats involved in the Microcycle ?
involves planning for a week, a few days or individual training session
What is involved in a warm-up ?
1) Cardiovascular exercise - increase heart rate
2) Flexibility training - static + ballistic stretching
3) Movement patterns similar to main activity
What is Vitamin B2 used for ?
Used to help the breakdown and release energy from food and keep skin, eyes and nervous system healthy
- source is dairy/eggs/cereal
Whats involved in the Macrocycle ?
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
What is TAPERING + PEAKING ?
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
What is Objective data ?
data that is based upon personal opinions, assumptions, interpretations and beliefs
Whats involved in the Mesocycle ?
involves usually a 4-12 week period of training with a particular focus e.g power
What are the positive and negative effects of Caffeine ?
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
How does Ice Baths help recover from exercise ?
- 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
What are the types of Carbohydrates ?
1) Simple e.g. fruit
2) Choice e.g. bread
What is Achilles tendonitis ?
is the over-use of the tendonitis injury
- cause pain + inflammation of the tendon
- back of ankle
What is Glycogen Loading ?
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
What are the positive and negative effects of Sodium Bicarbonate ?
POSITIVE - reduce acidity in muscle cells - delay fatigue - increase buffering capacity of blood NEGATIVE - side effects e.g. vomiting/pain/cramping/diarrhoea and bloating
How does COLD THERAPY help recover from exercise ?
- after intense exercise - target minor aches + pains
- cold surface - cause vasoconstriction in blood vessels - reduce blood flow
- reduce bleeding + swelling
- reduce muscle spasms
What is Fats used for ?
are a energy source for LOW intensity exercise
- SLOW release energy
What is Weight training ?
- 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
What is Sodium Bicarbonate ?
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
What is Vitamin B12 used for ?
Used to make red blood cells keep nervous system healthy + release energy from food
- source is red-meat/dairy/fish
What is Periodisation ? And the three stages ?
is dividing the training year into specific sections for a specific purpose
- improve performance + prevent risk of injury
1) Macrocycle
2) Mesocycle
3) Microcycle
What are the different types of INJURY REHABILITATION METHODS ?
1) PROPRIOCEPTIVE TRAINING
2) STRENGTH TRAINING
3) HYPERBARIC CHAMBERS
4) CRYOTHERAPY
5) HYDROTHERAPY
What are the types of Fats ?
1) Saturated fats
- lead to health problems e.g. ATHEROSCLEROSIS
2) Cholesterol
- carried in blood by LDL’s and HDL’s
3) Trans-fats
What is Subjective data ?
data that is based upon facts and its measurable
What are the three methods of Glycogen Loading ?
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
What is Water used for ?
is essential for good health (60% of body)
- transports nutrients, hormones and waste products around body
- regulate body temperature
- sweat caused DEHYDRATION
What is a CHRONIC injury ?
is often referred to as an over-use injury
- pain when compete/exercise
- dull acne when rest
- swelling
What is a ACUTE injury ?
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
What are the different training methods to improve physical fitness and health ?
1) Continuous training
2) Fartlek training
3) Interval training
4) Circuit training
5) Weight training
6) PNF training
What is Vitamin C used for ?
Used to protect Cells + help in maintenance of bones, teeth and gums
- source is green vegetable and fruit
