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A-Level P.E > Exercise Physiology > Flashcards

Exercise Physiology Flashcards

(89 cards)

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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
Risks of intermittent hypoxic training
Benefits quickly lost, may disrupt training patterns, difficult to reach normal training intensity, dehydration
26
Who would use intermittent hypoxic training
Endurance athletes looking to acclimatise
27
What are cooling aids
Cold products such as ice vests, ice baths, ice packs
28
Benefits of cooling aids
Reduce CV drift, reduce overheating and dehydration, reduce swelling and pain, reduce DOMS, improve recovery time
29
Risks of cooling aids
Can cause ice burns and pains, can mask injuries
30
Who would use cooling aids
Any athlete
31
What are the physiological ergogenic aids
Blood doping, intermittent hypoxic training, cooling aids
32
What is hydration
Maintain water and electrolyte balance
33
Hypotonic solutions
Lower concentration of glucose to blood stream, replaces lost fluid from sweating
34
Isotonic solutions
Equal concentration of glucose to blood stream, absorbed at same rate as water, quickly rehydrates and supplies energy used
35
Hypertonic solutions
Higher concentration of glucose than the blood stream, absorbed at slower rate than water, used post exercise to maximise glycogen replenishment
36
What is carbohydrate loading
Eating increased carbs in order to increase muscle and liver stores
37
Benefits of carbohydrate loading
Increased glycogen stores, increased endurance capacity, delays fatigue, increase time to exhaustion up to 30%
38
Risks of carbohydrate loading
Hypoglycaemia in the depletion phase, poor recovery in depletion phase, gastrointestinal problems, affects mental prep
39
Who would use carbohydrate loading
Endurance athletes
40
What is creatine
Produced naturally in the body from amino acids and used within the ATP/PC system
41
Benefits of creatine
Increased PC stores, increased fuel for high intensity exercise, increased maximum and explosive strength
42
Risks of creatine
Increased weight gain, muscle cramps, gastrointestinal problems, long term effects are unclear
43
Who would use creatine
Power athletes
44
What is caffeine
A stimulant used to heighten the CNS
45
Benefits of creatine
Increased nervous stimulation, increased focus and concentration, increased metabolism of fats, preservation of muscle glycogen, increased endurance performance
46
Risks of caffeine
Diuretic - dehydration, insomnia and anxiety, gastrointestinal problems
47
Who would use caffeine
Endurance athletes
48
What is bicarbonate
An alkaline which acts as a buffer to neutralise the rise in lactic acid
49
Benefits of bicarbonate
Increased buffering capacity, increased tolerance to lactic acid delaying OBLA, improves intensity and duration of performance
50
Risks of bicarbonate
Gastrointestinal problems, unpleasant taste can lead to nausea
51
Who would use bicarbonate
Anaerobic athletes
52
What is nitrate
Inorganic compounds
53
Benefits of nitrate
Reduce blood pressure, increased blood flow, increased intensity and duration of performance, delays fatigue
54
Risks of nitrate
Headaches, dizziness, possible carcinogenic risks (cancer), long term effects unclear
55
Who would use nitrate
Endurance athletes
56
What are the nutritional ergogenic aids
Hydration, carbohydrate loading, creatine, caffeine, bicarbonate, nitrate
57
Define aerobic capacity
The ability of the body to inspire, transport and utilise oxygen to perform sustained periods of aerobic activity
58
Define VO2 max
The maximum volume of energy inspired, transported and utilised per minute during exhaustive exercise (ml/kg/min)
59
Factors affecting aerobic capacity
Training, gender, physiological make-up, age
60
How does training affect aerobic capacity
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
How does gender affect aerobic capacity
Males are typically bigger and therefore have more red blood cells, haemoglobin so can carry more oxygen
62
How does age affect aerobic capacity
Aerobic capacity will increase to a point before decreasing
63
How does physiological make-up affect aerobic capacity
Respiration - ventilation, gaseous exchange Cardiovascular - cardiac output, RBCs, blood volume Muscular - fibre type, mitochondria
64
What are the tests to evaluate aerobic capacity and VO2 max
Direct gas analysis, multi-stage fitness test, Cooper 12 minute run, Queen’s college step test
65
What is direct gas analysis
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
Direct gas analysis advs
Direct measurement, accurate, reliable, objective
67
Direct gas analysis disadvs
Maximal/exhaustive, expensive, specialist equipment needed, not suitable for elderly or those with health problems
68
What is the multi-stage fitness test
Athletes perform a 20m shuttle run till exhaustion timed to an audio cue which speeds up
69
Multi-stage fitness test advs
Good for groups, simple, cheap, published tables to find VO2 equivalent
70
Multi- stage fitness test disadvs
Maximal/exhaustive, motivation can impact results, not sport specific, not suitable for elderly or those with health problems
71
What is the Cooper 12 minute run
Athlete performs continuous running to see how far they can run in 12 minutes
72
Cooper 12 minute run advs
Good for groups, simple, cheap, can test yourself
73
Cooper 12 minute run disadvs
Maximal/exhaustive, only a prediction, motivation can impact results, not sport specific, not suitable for elderly or those with health problems
74
What is the Queen’s college step test
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
Queen’s college step test advs
Sub-maximal, simple, cheap, HR easily monitored
76
Queens’s college step test disadvs
Only a prediction, not sport specific, HR can be impacted by other factors, shorter subjects may be disadvantaged
77
Respiratory system adaptations to aerobic training
Stronger respiratory muscles, increased surface area of alveoli
78
Overall respiratory system adaptations to aerobic training
Increased volume of O2 diffused in blood stream and decreased breathing frequency at rest and sub-maximal exercise
79
Cardiovascular system adaptations to aerobic training
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
Overall cardiovascular system adaptations to aerobic training
Increased blood flow/oxygen transport and decreased blood pressure - Reduces onset of fatigue - Lowers risk of coronary heart disease
81
Muscular system adaptations to aerobic training
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
Overall muscular system adaptations to aerobic training
Increased capacity of aerobic energy production and increased joint stability - Reduces onset of fatigue - Increases metabolic rate
83
Metabolic function adaptations to aerobic training
Increased activity of aerobic enzymes, decreased fat mass, decreased insulin resistance
84
Overall metabolic function adaptations to aerobic training
Increased use of fuel and oxygen to provide aerobic energy and improve body composition - Reduces onset of fatigue - Increased metabolic rate
85
Strength endurance
The ability to withstand repeated muscle contractions over a period of time
86
Maximum strength
The ability to produce a maximal amount of force in a singular muscle contraction
87
Explosive (elastic) strength
The ability to produce a maximal amount of force in one or a series of rapid muscular contractions
88
Static strength
Force is applied against a resistance without any movement occurring in an isometric contraction
89
Dynamic strength
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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