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A-Level P.E > Exercise Physiology > Flashcards

Exercise Physiology Flashcards

1
Q

Functions of carbohydrates

A

Primary fuel used by muscles, stored as glycogen in the liver and muscles but only in small stores

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2
Q

Functions of protein

A

Used for growth and repair of muscles as well as to make enzymes, hormones and various other body chemicals

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3
Q

Functions of fat

A

Can be saturated and unsaturated and provide long lasting energy

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4
Q

Function of fibre

A

Help keep the digestive system healthy

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5
Q

Basal metabolic rate

A

The minimum amount of energy needed to sustain essential physiological function at rest

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6
Q

What are anabolic steroids

A

A group of illegal synthetic hormones to promote protein synthesis

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7
Q

Benefits of anabolic steroids

A

Increased muscle mass, increased fat metabolism, decrease fat mass, increase blood glucose level, increase speed of recovery

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8
Q

Risks of anabolic steroids

A

Mood swings, aggression, liver damage, heart failure, cancer

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9
Q

Who would use anabolic steroids

A

Power and strength athletes

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10
Q

What is Erythropoietin (EPO)

A

An illegal synthetic product copying natural erythropoietin hormone

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11
Q

Benefits of EPO

A

Increased red blood cells, increased haemoglobin, increased oxygen transport, hard to detect, improve intensity + duration of performance

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12
Q

Risks of EPO

A

Increased blood viscosity, decrease cardiac output, increased risk of heart failure, decreased natural production of EPO

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13
Q

Who would use EPO

A

Endurance athletes

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14
Q

What is human growth hormone (HGH)

A

An illegal synthetic version of natural growth hormone

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15
Q

Benefits of HGH

A

Increase muscle mass and strength, increased speed of recovery, improve intensity and duration of performance

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16
Q

Risks of HGH

A

Abnormal bone and muscle development, enlargement of vital organs leading to organ failure, increase risk of cancer and diabetes

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17
Q

Who would use HGH

A

Power and strength athletes

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18
Q

What are the pharmacological ergogenic aids

A

Anabolic steroids, EPO, HGH

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19
Q

What is blood doping

A

Illegal. Removal of blood from the body and re-injecting closer to an event

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20
Q

Benefits of blood doping

A

Increased aerobic capacity, increased red blood cells, better oxygen transport, improve intensity and duration of performance

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21
Q

Risks of blood doping

A

Increased blood viscosity, HR SV Q reduced, increased risk of heart failure

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22
Q

Who would do blood doping

A

Endurance athletes

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23
Q

What is intermittent hypoxic training

A

Training with intervals of normal air and low oxygen air using a mask to generate hypoxic conditions

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24
Q

Benefits of intermittent hypoxic training

A

Cheaper and easier acclimatisation, increase red blood cells + EPO + haemoglobin so more oxygen transported, increased mitochondria for respiration

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25
Q

Risks of intermittent hypoxic training

A

Benefits quickly lost, may disrupt training patterns, difficult to reach normal training intensity, dehydration

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26
Q

Who would use intermittent hypoxic training

A

Endurance athletes looking to acclimatise

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27
Q

What are cooling aids

A

Cold products such as ice vests, ice baths, ice packs

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28
Q

Benefits of cooling aids

A

Reduce CV drift, reduce overheating and dehydration, reduce swelling and pain, reduce DOMS, improve recovery time

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29
Q

Risks of cooling aids

A

Can cause ice burns and pains, can mask injuries

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30
Q

Who would use cooling aids

A

Any athlete

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31
Q

What are the physiological ergogenic aids

A

Blood doping, intermittent hypoxic training, cooling aids

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32
Q

What is hydration

A

Maintain water and electrolyte balance

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33
Q

Hypotonic solutions

A

Lower concentration of glucose to blood stream, replaces lost fluid from sweating

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34
Q

Isotonic solutions

A

Equal concentration of glucose to blood stream, absorbed at same rate as water, quickly rehydrates and supplies energy used

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35
Q

Hypertonic solutions

A

Higher concentration of glucose than the blood stream, absorbed at slower rate than water, used post exercise to maximise glycogen replenishment

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36
Q

What is carbohydrate loading

A

Eating increased carbs in order to increase muscle and liver stores

37
Q

Benefits of carbohydrate loading

A

Increased glycogen stores, increased endurance capacity, delays fatigue, increase time to exhaustion up to 30%

38
Q

Risks of carbohydrate loading

A

Hypoglycaemia in the depletion phase, poor recovery in depletion phase, gastrointestinal problems, affects mental prep

39
Q

Who would use carbohydrate loading

A

Endurance athletes

40
Q

What is creatine

A

Produced naturally in the body from amino acids and used within the ATP/PC system

41
Q

Benefits of creatine

A

Increased PC stores, increased fuel for high intensity exercise, increased maximum and explosive strength

42
Q

Risks of creatine

A

Increased weight gain, muscle cramps, gastrointestinal problems, long term effects are unclear

43
Q

Who would use creatine

A

Power athletes

44
Q

What is caffeine

A

A stimulant used to heighten the CNS

45
Q

Benefits of creatine

A

Increased nervous stimulation, increased focus and concentration, increased metabolism of fats, preservation of muscle glycogen, increased endurance performance

46
Q

Risks of caffeine

A

Diuretic - dehydration, insomnia and anxiety, gastrointestinal problems

47
Q

Who would use caffeine

A

Endurance athletes

48
Q

What is bicarbonate

A

An alkaline which acts as a buffer to neutralise the rise in lactic acid

49
Q

Benefits of bicarbonate

A

Increased buffering capacity, increased tolerance to lactic acid delaying OBLA, improves intensity and duration of performance

50
Q

Risks of bicarbonate

A

Gastrointestinal problems, unpleasant taste can lead to nausea

51
Q

Who would use bicarbonate

A

Anaerobic athletes

52
Q

What is nitrate

A

Inorganic compounds

53
Q

Benefits of nitrate

A

Reduce blood pressure, increased blood flow, increased intensity and duration of performance, delays fatigue

54
Q

Risks of nitrate

A

Headaches, dizziness, possible carcinogenic risks (cancer), long term effects unclear

55
Q

Who would use nitrate

A

Endurance athletes

56
Q

What are the nutritional ergogenic aids

A

Hydration, carbohydrate loading, creatine, caffeine, bicarbonate, nitrate

57
Q

Define aerobic capacity

A

The ability of the body to inspire, transport and utilise oxygen to perform sustained periods of aerobic activity

58
Q

Define VO2 max

A

The maximum volume of energy inspired, transported and utilised per minute during exhaustive exercise (ml/kg/min)

59
Q

Factors affecting aerobic capacity

A

Training, gender, physiological make-up, age

60
Q

How does training affect aerobic capacity

A

The more training a person does the stronger their respiratory and cardiac muscles will be meaning they can take in and transport more oxygen

61
Q

How does gender affect aerobic capacity

A

Males are typically bigger and therefore have more red blood cells, haemoglobin so can carry more oxygen

62
Q

How does age affect aerobic capacity

A

Aerobic capacity will increase to a point before decreasing

63
Q

How does physiological make-up affect aerobic capacity

A

Respiration - ventilation, gaseous exchange
Cardiovascular - cardiac output, RBCs, blood volume
Muscular - fibre type, mitochondria

64
Q

What are the tests to evaluate aerobic capacity and VO2 max

A

Direct gas analysis, multi-stage fitness test, Cooper 12 minute run, Queen’s college step test

65
Q

What is direct gas analysis

A

Athlete performs exercise with a mask that captures expired air with a tube connected to a machine to measure concentration of O2 and CO2 in the air expired

66
Q

Direct gas analysis advs

A

Direct measurement, accurate, reliable, objective

67
Q

Direct gas analysis disadvs

A

Maximal/exhaustive, expensive, specialist equipment needed, not suitable for elderly or those with health problems

68
Q

What is the multi-stage fitness test

A

Athletes perform a 20m shuttle run till exhaustion timed to an audio cue which speeds up

69
Q

Multi-stage fitness test advs

A

Good for groups, simple, cheap, published tables to find VO2 equivalent

70
Q

Multi- stage fitness test disadvs

A

Maximal/exhaustive, motivation can impact results, not sport specific, not suitable for elderly or those with health problems

71
Q

What is the Cooper 12 minute run

A

Athlete performs continuous running to see how far they can run in 12 minutes

72
Q

Cooper 12 minute run advs

A

Good for groups, simple, cheap, can test yourself

73
Q

Cooper 12 minute run disadvs

A

Maximal/exhaustive, only a prediction, motivation can impact results, not sport specific, not suitable for elderly or those with health problems

74
Q

What is the Queen’s college step test

A

Athlete performs continuous stepping on and off a 41.3cm high box for 3 minutes. Heart rate is taken 5 seconds after to predict VO2 max

75
Q

Queen’s college step test advs

A

Sub-maximal, simple, cheap, HR easily monitored

76
Q

Queens’s college step test disadvs

A

Only a prediction, not sport specific, HR can be impacted by other factors, shorter subjects may be disadvantaged

77
Q

Respiratory system adaptations to aerobic training

A

Stronger respiratory muscles, increased surface area of alveoli

78
Q

Overall respiratory system adaptations to aerobic training

A

Increased volume of O2 diffused in blood stream and decreased breathing frequency at rest and sub-maximal exercise

79
Q

Cardiovascular system adaptations to aerobic training

A

Cardiac hypertrophy, increased elasticity of arterial walls, increased blood/plasma volume, increased red blood cells and haemoglobin, capillarisation around alveoli and slow muscle twitch fibres

80
Q

Overall cardiovascular system adaptations to aerobic training

A

Increased blood flow/oxygen transport and decreased blood pressure

  • Reduces onset of fatigue
  • Lowers risk of coronary heart disease
81
Q

Muscular system adaptations to aerobic training

A

Hypertrophy of slow twitch fibres, increased size and density if mitochondria, increased stores of myoglobin, increase stores of glycogen and triglycerides, type 2a fibres become more aerobic

82
Q

Overall muscular system adaptations to aerobic training

A

Increased capacity of aerobic energy production and increased joint stability

  • Reduces onset of fatigue
  • Increases metabolic rate
83
Q

Metabolic function adaptations to aerobic training

A

Increased activity of aerobic enzymes, decreased fat mass, decreased insulin resistance

84
Q

Overall metabolic function adaptations to aerobic training

A

Increased use of fuel and oxygen to provide aerobic energy and improve body composition

  • Reduces onset of fatigue
  • Increased metabolic rate
85
Q

Strength endurance

A

The ability to withstand repeated muscle contractions over a period of time

86
Q

Maximum strength

A

The ability to produce a maximal amount of force in a singular muscle contraction

87
Q

Explosive (elastic) strength

A

The ability to produce a maximal amount of force in one or a series of rapid muscular contractions

88
Q

Static strength

A

Force is applied against a resistance without any movement occurring in an isometric contraction

89
Q

Dynamic strength

A

Strength characterised by movement when a force applied against a resistance which changes the length of the muscles in an isotonic contraction

A-Level P.E (4 decks)

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