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Physical Education Studies > Exercise physiology > Flashcards

Exercise physiology Flashcards

1
Q

What percentage of a person’s everyday diet should be carbohydrates?

A

55- 60%

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2
Q

What percentage of a person’s diet should be consumed as fats?

A

25-30%

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3
Q

What percentage of a person’s diet should be consumed as protein?

A

10-15%

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4
Q

What are factors (4) that affect the amount of energy consumed?

A
  • sex of the individual
  • age of the individual
  • periods of growth
  • levels of physical activity
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5
Q

What happens when you ingest carbohydrates?

A
  • It is first converted to blood glucose leading to a rise in insulin
  • excess blood glucose is stored in muscles and liver as glycogen
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6
Q

What are the 2 types of carbohydrates?

A
  • Simple sugars: small molecules that are high GI

- Complex carbs: large molecules that are low GI

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7
Q

What is the glycaemic index?

A

The ranking of carbohydrates based on their immediate effect on blood glucose levels

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8
Q

What are low GI food? and provide 3 examples

A

Carbs that slowly break down, releasing glucose gradually into the blood stream
- applies, sausages and peanuts

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9
Q

What are high GI food? and provide 3 examples

A

Carbs that quickly break down and immediately increased blood sugar levels which are best consumed during and immediately after the event.

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10
Q

What is rebound hypoglycaemia?

A

A rapid rise in blood glucose levels causing an overshoot in insulin release. This significantly reduced blood sugar levels which impairs central nervous system functioning during exercise causing a negative effect on performance.
- It can be prevented by not consuming high GI foods 30-60 minutes prior to the event

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11
Q

What are 2 types of fats?

A
  • Unsaturated (good). Examples: avocado and fish

- Saturated (bad). Examples: dairy

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12
Q

What happens when you consume fats?

A
  • stored as triglycerides in muscle cells

- broken down into free fatty acids

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13
Q

What are the 4 functions of proteins?

A
  • growth of muscle tissue
  • repair of muscle tissue
  • production of red blood cells, hormones and antibodies
  • contribution to ATP production when carbs and fat stores are depleted
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14
Q

How are proteins digested?

A

As amino acids which are broken down to provide energy for ATP repletion

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15
Q

What does it mean when a person ‘hits the wall’ or is bonking?

A

Liver glycogen is depleted and fats become the primary fuel source. The person’s intensity is reduced as fats are more difficult to break down.

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16
Q

What is glycogen sparing?

A

The ability of an athlete to spare glycogen supplies by using an alternative fuel source during physical activity.

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17
Q

What are the methods of glycogen sparing?

A
  • aerobic training: breaks down fats better, sparing glycogen for later in the event
  • caffeine consumption: better enables the breakdown of fats
  • low GI pre event meal: increases blood glucose levels and allows for spared glycogen for later
  • high GI food during exercise to increase stored glycogen levels
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18
Q

What foods must be consumed as the pre- competition meal?

A
  • a meal that is high in low GI carbs and low in fat 1-4 hours prior to event (to increase blood glucose levels and allow for spared glycogen to be used later)
  • a snack 30-60 mins prior which is low/ medium GI to prevent rebound hypoglycaemia
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19
Q

How much fluids should you consume before an event?

A
  • Approximately 600-1000mL of fluids 1 hour prior to the event
  • 350- 500mL just prior to competition
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20
Q

What foods must be consumed during the event?

A
  • 30-60g of carbs per hour of activity
  • best to consume carbs in liquid form
  • high GI food to allow for the rapid release of glucose into the bloodstream
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21
Q

What fluids must be consumed during the event?

A
  • 100- 200mL of water every 15 minutes of long duration events
  • sports drinks with 5-8% carbs to spare glycogen for later
  • consume electrolytes to replace sodium ions lost via sweat
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22
Q

What foods should be consumed post- competition?

A
  • high GI foods to increase glycogen stores
  • consume 1g/kg of carbs within the first 30 minutes after the event
  • 7-10g/kg of carbs should be consumed over the next 24 hours after competition
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23
Q

What fluids should be consumed after event?

A
  • an extra 50% of fluids lost via sweat (1.5%)

- electrolytes to replace the sodium ions lost via sweat

24
Q

How is heat transferred by radiation?

A

Heat is transferred from a warmer body to the cooler surroundings without physical contact, via electromagnetic waves.

25
Q

How is heat transferred by conduction?

A

Heat is transferred through direct contact with another object.

26
Q

How is heat transferred by convection?

A

By the movement of a moving substance, usually air or water. It depends on the speed and temperature of passing fluid.

27
Q

How heat is transferred by evaporation?

A

By the transfer of heat via the evaporation of sweat off the skin, which provides a cooling effect.
- blood is cooled by cooler skin

28
Q

How is heat gained by radiation?

A

the sun

29
Q

how is heat lost by radiation?

A

standing in the shade

30
Q

how is heat gained by conduction?

A

ice bath and the hot road surface and shoes

31
Q

how is heat lost by conduction?

A

ice vests and ice baths

32
Q

how is heat gained by convection?

A

heater, sauna, heat chamber

33
Q

how is heat lost by convection?

A

Air conditioner, sea breeze, misting fans

34
Q

How is heat gained by evaporation?

A

Wiping off sweat

35
Q

How is heat lost by evaporation?

A

The evaporation of sweat

36
Q

List 5 immediate responses to exercise in the heat

A
  • increase in vasodilation of blood vessels to the skin
  • increase in core temperature
  • increase in sweat production
  • increase in heart rate and cardiac output
  • increase in respiration
37
Q

What are the long term adaptations to training in the heat?

A

Sweat

  • increase in sweat rate as sweat gland increases in size or increase in sweat sensitivity. This causes a decrease in skin temperature and a decrease in heart rate as stroke volume increases
  • sweat is more diluted

Cardiovascular
- increase in heart rate and core body temperature

38
Q

Explain what double heat load is

A

When the body is forced to deal with 2 forms of heat:

  • metabolic heat created by working muscles
  • environmental heat in hot conditions
39
Q

What is cardiovascular drift?

A

An increase in sweat rate causes blood to be more viscous and a decrease in blood plasma. This therefore causes a decrease in stroke volume, a decrease in skin blood flow and a decrease in oxygen sent to working muscles. This then results in a decrease in sweat rate.

40
Q

How hydration prepares body for changes in hot conditions?

A

Prevent dehydration

  • pre exercise: start exercise in the state of hydration, hyperhydrate 1L prior
  • during exercise: 200mL every 15 minutes and drink electrolytes
  • after exercise: for every 1L lost, replace with 1.5L of water
41
Q

How clothing can prepare body for changes in hot conditions?

A
  • remove excess clothing
  • increase the amount of skin exposed to air and moving fluid
  • lightweight/ loose clothing
  • cotton
42
Q

How pre-cooling helps the body prepare for changes in hot conditions?

A
  • wear cooling vests/ jackets
  • cold water immersion
  • ingestion of ice
43
Q

What is hyponatremia/ water intoxication?

A

When there is too much water in blood and low sodium levels in the body.

44
Q

What is heat acclimitisation?

A

5-10 days of exercise training in the heat resulting in increased plasma volume, an earlier onset of sweating and increased rate of sweating.
A person can heat acclimitise by:
- using a sauna
- sweaty clothing
- heat chambers
- training in the country/ location (most effective)What

45
Q

What is the most and least effective heat transfer mechanism in hot conditions?

A

Most effective: evaporation

Least effective: other mechanisms

46
Q

What does humidity mean?

A

The amount of water vapour that exists in the air. It limits the body’s ability to lose heat via evaporation.

47
Q

What are 5 immediate physiological changes that occur in humid conditions?

A
  • increase in core temperature
  • increase in heart rate and cardiac output
  • increase in sweat
  • decrease in sweat evaporation
  • increased blood pressure and blood viscosity
48
Q

What does dehydration cause?

A
  • cramps
  • heat exhaustion: when a person is exposed to a hot environment for an extended period of time and excess sweating and vasodilation
  • heat stroke: if the temperature rises and doesn’t lower, causing a decrease in blood plasma, blood flow to skin, sweating (dry skin), heat loss and an increase in body temperature
49
Q

How to cope with exercise in humid conditions?

A

Fluid intake strategies:

  • pre exercise: hyperhydraton. 1L prior: 300-400mL just prior and 600mL 1 hour prior.
  • during exercise: 200mL every 15 minutes and drink electrolytes
  • post exercise: for every 1L lost, replace with 1.5L with electrolytes

Pre cooling
Acclimitisation (not as effective as heat acclimitisation)
Clothing: remove excess clothing and increase skin exposure to air

50
Q

What are the immediate responses to exercise in the cold?

A
  • Peripheral vasoconstriction: the constriction of the blood vessels just below the skin surface to move blood away from the skin to prevent heat loss
  • Shivering: uncontrolled muscle contractions, which causes an increase in body temperature and a decrease in fine motor skills
  • Piloerection: when the hairs on the body stand up, trapping a warm layer of air on the skin and keeps the skin surface warm.
51
Q

What are strategies to cope with exercise in the heat?

A
  • Clothing: increase in clothing layers to trap heat or wear wetsuits
  • Insulation by fats: rub animal fat on the skin to minimise heat loss from the body
  • Increase in subcutaneous stores
  • Cold acclimitisation: allows a chance for experimentation clothing/ warm up, psychological advantage, athletes are able to generate more heat and better prevent heat loss
52
Q

What is hypothermia?

A

When there is a decrease in temperature but does not return to normal.

53
Q

What do you do when someone is suffering from hypothermia?

A
  • remove wet clothing
  • keep patients aware
  • wrap blankets and aluminium foil
  • gradual heat application
54
Q

What do you not do when someone is suffering from hypothermia?

A
  • put in hot bath
  • apply direct heat
  • provide alcohol
55
Q

What are symptoms that a person undergoes hypothermia

A
  • loss of concentration
  • loss of fine motor skills
  • confusion
  • death
  • coma
  • face turns blue

Physical Education Studies (3 decks)

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