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AQA A A LEVEL PE A* > Exercise physiology and biomechanics > Flashcards

Exercise physiology and biomechanics Flashcards

1
Q

Define mass

A

The quantity of matter a body possesses

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2
Q

What lever system is operating at the elbow as the javelin is released during the execution of the throw

A

first class

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3
Q

State two factors that can affect the reliability of a fitness test ( 2 marks)

A

1) Experiene of the person carrying out the test/ human error
2) Whether the testing equiptment has been calibrated/ protcol standardized
3) Whether the tests have been carried out/ repeated multiple times
4) The motivation/ preparation of the participant

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4
Q

Vector v scalar quantity

A

Vector has both magnitude and direction, scalar has magnitude only

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5
Q

What distance is altitude training at

A

Above 1500m (5000ft)- ideally at 2000m (8000ft)

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6
Q

Which dietary supplement improves the mobilisation of fatty acids and what benefit does it have on performance

A

Caffeine- so is beneficial for endurance performers as they are sparing glycogen stores for later into the race

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7
Q

What is a hyperbaric chamber and what does it do?

A

The chamber delivers oxygen at a high pressure of 100% pure oxygen, 2.5x more than normal. High partial pressure of oxygen in the chamber means that there is larger diffusion gradient between the air in the alveoli and blood in the capillary. More oxygen will diffuse into the blood and increased oxygen supply to the injury site will speed up recovery.

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8
Q

Performance benefits of a hyperbaric chamber

A

-Increased oxygen supply to the injury site will speed up rehabilitation of a muscle strain
-Increased oxygen supply used by the mitochondria for energy production to power faster muscle recovery
-Increased oxygen supply has a anti-inflammatory effect, reducing swelling
-Stimulates white blood cell production in the muscles, and encourage growth and regeneration in the muscle fibres

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9
Q

What is the macro cycle

A

The long term planning phase (a year or Olympic cycle) compromised of the preparation period, competition period and transition period

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10
Q

What is the preparation period?

A

-General conditioning and development of fitness levels

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11
Q

What is the competition period

A

Where the performer refines skills and techniques as well as maintaining fitness levels

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12
Q

What is the transition period?

A

-The rest and recovery stage- allows athletes to rest and recharge physically and mentally. It ensures an injury free start to the forthcoming season.

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13
Q

What is the mesocycle?

A

-Usually a 4-12 week period of training with a particular focus

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14
Q

What is the microcycle?

A

-One week or a few days of training that is repeated throughout the length of the mesocycle

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15
Q

What is tapering

A

-A reduction of volume or intensity prior to a major competition

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16
Q

What is peaking?

A

-Planning and organising training so a performer is at their peak both physically and mentally for a major competition.

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17
Q

Interval training- what is it and what does it improve

A

-a form of training in which period or intervals of high intensity work are followed with recovery periods
-used to improve anerobic power

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18
Q

What factors should be taken into account when planning an interval training session?

A

-Duration of the work interval
-intensity of the work interval
-duration of the recovery period
-number of work intervals and recovery periods

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19
Q

What is acute v chronic injuries

A

-acute injuries happen suddenly eg. Sprain or dislocation
-chronic injuries or overuse injuries buildup over time eg. Achilles tendonitis

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20
Q

What is a sprain v strain

A

-sprain is when one or more of the ligaments are stretched, twisted or torn when too much force is applied to a joint
- strains are when muscle fibres tear or stretch, occurs when a muscle is stretched beyond its limits or forced to contract too quickly.
-can be treated by RICE- rest, ice, compression, elevation

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21
Q

Stress fracture

A

-an overuse injury rather than a mechanical injury
-muscles become stressed and transfers this stress to the bones causing a small crack
-occurs when muscles become tired and the bones overload

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22
Q

Tennis elbow

A

-inflammation of the tendons of the elbow
-caused by overuse of the wrist extensor muscles and forearm muscles eg, when playing golf or tennis
-medical name of lateral epicondylitis

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23
Q

Advantages of fat intake to an endurance athlete

A

-Source of energy for low intensity exercise, allows the athlete to meet the demands of training and races , leading to less fatigue and running for longer.
-Spares glycogen stores, to be used in the closing stages of an event.
-Used for absorption of fat soluble vitamins, maintaining bone density, reducing the risk of injuries such as stress fractures.
-Important for maintaining health, vital for optimal performance in training and competition.

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24
Q

Disadvantages of fat for an endurance athlete

A

-Too much fat can lead to build up of cholesterol and heart or vascular disease, leading to the endurance athlete being unable to train
-Too much fat can lead to weight gain as it is very energy dense, leading to reduced stamina and efficiency
-Weight gain may lead to obesity, limiting flexibility and leading to inefficient running action and faster fatigue.

25
Q

Benefits of tapering

A

-Tapering can help to avoid overtraining, reducing the likelihood of injury and reversibility.
-Tapering in the lead up to an important event allows for physical and psychological rest and recuperation, allowing peaking to occur.

26
Q

What is screening? (A01 knowledge)

A

Screening is used to prevent Musco-skeletal injuries by undertaking a series of tests to establish the current muscle-skeletal and injury status of an athlete.
Screening can be used to assess and identify muscle imbalances, core strength, range of movement, mobility, postural alignment and stress fractures

27
Q

AO2 application of screening to prevent musco-skeletal injuries to elite rugby players

A

-Screening can identify muscle imbalances such as stronger quadriceps and weaker hamstrings which would increase the risk of injuring their hamstrings.
-Screening can identify a weakness in core muscles which would decrease stability during contact which increases the likelihood of injury.
-Screening can identify a lack of mobility in the rugby players ankles which may place increased pressure on other joints when trying to scrummage.

28
Q

Advantages of screening to prevent musculoskeletal-skeletal injuries

A

-Screening can allow pre-hab work to be implemented for weaker areas, to prevent injuries from developing so that the player does not miss any training or playing time.
-Based on the results of the screening, conditioning programmes can be individualised to target specific weaknesses, decreasing the risk of future injury

29
Q

Disadvantages of screening

A

-Despite screening being common in pro rugby, injuries still occur as some are unavoidable eg. Head injury due to impact
-Some screening tests are not 100% accurate and may provide a false negative (missing a problem) or false positive (detecting a problem that doesn’t exist)
-Other preventative measures such as headgear protection and body armour may be more effective at protecting injuries

30
Q

What is Bernoulli’s principle?

A

-Bernoulli’s principle is to do with lift force and downforce created when air flows over an aerofoil or object.
-When there is an increase in the velocity of air there is a decrease in the pressure.
-Where flow is fast, pressure is low and where flow is slow, pressure is high.

31
Q

What is lift force?

A

-A force that acts perpendicular to the direction of travel

32
Q

What is drag?

A

-Drag acts in the opposite direction of motion and so will slow something down.
-There are two types surface (smooth skin surface) and form (streamline)
-Factors that affect drag are velocity of the body or air, cross sectional area, shape of the body and type of surface

33
Q

Explain force time graph using a sprinter

A

Beginning:
Larger positive impulse as the performer is accelerating (greater velocity)

Middle:
Runner is at constant velocity , landing of feet causes negative impulse and push off positive impulse, so are equal in size

End:
Net impulse is negative as performer is decelerating

34
Q

Impulse equation + unit

A

Impulse (N/S) = force x time

35
Q

Momentum definition + equation + unit

A

-The measure of the amount of motion possessed by a moving body
-momentum (Kg m/s)= mass x velocity

36
Q

Acceleration definition and equation + unit

A

-The increase in the rate of speed
-Acceleration (m/s2)= change in velocity/time taken

37
Q

Vector

A

A measurement that has size and direction

38
Q

Scalar

A

A measurement that has size ONLY no direction

39
Q

Define periodisation

A

Dividing your year into sections where specific training occurs

40
Q

What are the 3 parts of the macro cycle

A

-Preparation (pre season)
-Competiton
-Transtion (post season)

41
Q

Discuss how periodisation should be organised to optimise performance and avoid overtraining and injury

A

In the preparation phase:
-Aims to prepare the athlete physically and psychologically
-generally starts with a high volume of fitness and conditioning work
-Progresses to a more skill and tactical based focus once the athlete has a good fitness level

Competition phase:
-Training volume and intensity reduces to stay in peak performance for games and competition

Transition phase:
-Following a competitive season, athletes will be physically and mentally drained
-The main aim is to allow athletes to recover and become refreshed
-However they should not do nothing at all or spend more than 4 weeks in this stage as it would lead to Detraining, low intensity activities such as swimming/cycling are encouraged

42
Q

What is the progressive overload principle?

A

In order to make improvements, a body system must work at a level slightly higher than it is accustomed to in order to achieve training gains. Overload and intensity and volume of training should be increased gradually to reduce injury or overtraining, eg. Adding on an extra rep to a 1500m session or running at a faster pace

43
Q

What is muscular strength v muscular endurance?

A

-The maximal amount of force a muscle or group can generate in one contraction
-Muscular endurance is the ability of a muscle or muscle group to contract repeatedly for extended periods without fatigue.

44
Q

What is the exercise related role of fibre?

A

-Fibre is important during exercise as it can slow down the time it takes the body to break down food, which results in a slower, more sustained release of energy.
-It causes bulk in the small intestine, aiding digestion and preventing constipation, soluble fibre can also help to reduce cholesterol.

45
Q

Role of saturated fats in the body

A

-Saturated fat leads to a buildup of cholesterol in the arteries
-Cholesterol is carried in the blood as LDL’s leading to fatty deposits in the arteries
-This can result in obesity, diabetes, high blood pressure and heart attacks

46
Q

What type of lever is elbow?

A

3rd class for elbow flexion (upwards phase of bicep curl, downwards phase of press up)
1st for elbow extension (downwards phase of bicep curl, upwards phase of press up)

47
Q

Define angular displacement

A

The smallest change in angle between the starts and finish points of a rotation. It is measured in degrees and radians.

48
Q

Define angular velocity and equation

A

The rotational speed of an object. It refers to the rate of change of angular displacement.
(Angular velocity=angular displacement/time)

49
Q

Define angular acceleration

A

The rate of change of angular velocity

50
Q

Newton’s laws of linear motion

A

1st law: law of inertia- every body remains in a constant state of rest or motion unless acted upon by external forces. Forces produced by muscle contractions (by recruiting larger number of motor units)
2nd law: law of acceleration (force=mass x acceleration) since mass cannot affect acceleration, force applied is only thing affecting acceleration, acceleration is directly proportional to force applied. Greater forces need to be applied by muscles to accelerate quickly
3rd law: every action force has equal magnitude and opposite direction reaction force (muscular force v GRF)

51
Q

What is centre of mass?- what is it affected by?

A

The point of balance in a body
Slightly higher in males than females (more mass concentrated in shoulders v hips)
Constantly moving eg. COM moves outside the body and under the bar in Fosbury flop while body goes under bar (Fosbury flop= move body mass for less effort)
-COM affected by:
-Mass- greater mass=more stable (rugby players benefit from being stable)
-Position of line of gravity: if COM directly above BOS= more stable (thus dont lean forward if want to be stable stay upright)
-Height of COM: closer to the BOS= more stable- thus rugby players bend knees and get into low stance in tackle
-Area of BOS; greater area more stable (stand with wide stance), also more points of contact =more stable

52
Q

When might a performer want to be unstable?

A

In rugby/football/hockey when dribbling, player wants to be fast and agile when dodging defenders so does not want to be stable
In sprinting, lean far forward in blocks, COM well forwards of BOS so unstable as that means less force is needed to overcome inertia to accelerate out of the blocks.

53
Q

Which lever has a mechanical advantage and why?

A

-2nd class always
-effort arm is longer than resistance/load arm
-means that a large load can be moved for very little effort

54
Q

4 factors affecting stability

A

-height of COM
-Position of line of gravity
-mass of performer
-area of base of support

55
Q

Methods of glycogen loading

A

-1 week before: 3 day depletion, 3 day loading ‘supercompensation’
-Day before: 3 min high intensity exercise, 2 hour carb window open, consume 3:1 carbs to protein in 20 min after, supercompensate carb stores
-Eg. Chocolate milk, as it is absorbed faster to the muscles as it is a liquid

56
Q

Protocol for a lactate threshold test

A

-Incramental exercise (track intervals for 1500 runner)
-7-9 tests every 3-4 min
-blood sample taken each stage and lactate measured
-gives feedback on which zone athlete is working in; monitor progress and fitness

57
Q

Discuss the importance of PROGRESSIVE OVERLOAD in training programme

A

-Progressively overloading the body by changing frequency (how often), duration (how long) and intensity (how hard) over time. FIIT principles
-The body adjusts to demands place upon it. Therefore, we need to increase the amount of overload gradually so that fitness gains can occur, without the potential for injury.

58
Q

REVERSIBILITY

A

-Also known as ‘regression’ or ‘detraining’; explains why performance deteriorates when training caeses or intensity reduces for extended periods of time
-‘if you dont use it, you lose it’s

59
Q

Why periodise training?

A

-A structured, organised approach to training, with the goal of ensuring the athlete is in peak physical condition for the most important events in season eg. Word/national champs
-Macrocyles (preparation, competition, transition)
-Mesocycle 2-8 weeks
-Microcycle 1 day/week or individual session

AQA A A LEVEL PE A* (20 decks)

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