Exercise, Physiology and Performance Flashcards
Conduction System of the Heart
SA Node > Atria Contract > AV Node > Bundle of His > Bundle Branches > Purkinje Fibres > Ventricles Contract
What do proprioceptors do?
Detect movement
Where are proprioceptors located?
Muscles, tendons and joints
What do chemoreceptors do?
Detect changes in oxygen, carbon dioxide and pH
Where are chemoreceptors located?
Aorta, carotid artery and muscles
What do baroreceptors do?
Detect changes in pressure
Where are baroreceptors located?
Arteries
What do thermoreceptors do?
Detect changes in temperature
Where are thermoreceptors located?
Skin and skeletal muscles
How do receptors affect the CCC?
Receptors sense change > sends impulse via autonomic nerves > CCC > sends message via sympathetic nerve > SA Node increase HR + SV
What chemical is responsible for hormonal control?
Adrenaline
What is adrenaline responsible for?
The anticipatory rise before exercise
How does temperature affect intrinsic control?
As nerve impulses speed up with higher temperatures the SA Node is simulated quicker
What do arterioles have?
A ring of smooth muscle at the junction with capillaries
What do precapillary sphincters do to allow oxygen to working muscles?
Vasodilate and vasoconstrict
What is venous return?
The amount of blood flowing back to the heart
What is starling’s law?
Stroke volume is dependent on venous return
What factors affect venous return?
Smooth muscles, pocket valves + respiratory pump
What is vascular shunt?
Blood is diverted away from organs to working muscles
How does the VCC control venous return?
Receptors > VCC > Precapillary Sphincters + Smooth Muscles
Define breathing rate:
Number of times you breathe in and out per minute
Define tidal volume:
Amount of air breathed in and out per breath
Define minute volume:
Amount of air breathed in and out per minute
Define vital capacity:
The maximum amount of air that can be breathed out after breathing in maximum amount
What is lung volume measured using?
Spirometer
What muscles are used in inspiration?
Sternocleidomastoids and pectorals
What muscles are used in expiration?
Abdominals, internal intercostals
Where is the Respiratory Control Centre?
Medulla Oblongata of the brain
What does the RCC do?
Controls rate and depth of breathing
Define motor units:
All muscles fibres connected to a single nerve
What may happen with motor units during strenuous exercise?
Switch between different ones
Why will an elite performers movement be more efficient than a beginner?
They know exactly how many motor units to recruit
What are the effects of a warm up on the muscular system?
- Increase in temperature improves elasticity of muscle fibres
- Increased enzyme activity with increased temperature
- Increased metabolism of energy within muscles
What are the effects of a warm up on the cardio-vascular system?
- Increased HR, SV & Q delivers more oxygen to muscles
- Haemoglobin releases oxygen faster in warm muscles
- Increased venous return
- Vascular shunt diverts blood supply to muscles
- Delayed OBLA
What are the effects of a warm up on the respiratory system?
- Increased breathing rate, tidal volume and minute volume therefore more oxygen in blood
What are the effects of a warm up on the neural system?
- Activity specific warm up will facilitate coordinated nerve control of movements
- Increased temperature speeds up nerve impulses
What are the effects of a warm up on the skeletal system?
- Stimulation of synovial fluid production at joints
What are the aerobic training adaptations on the muscles?
- More mitochondria
- More myoglobin
- Greater capillarisation
- Improved type 1 muscle fibres
- More glycogen stored in muscles
What are the aerobic training adaptations on the lungs?
- Stronger respiratory muscles
- More alveoli used
- Greater tidal volume + breathing rate = greater minute ventilation
- Greater capillarisation
What are the aerobic training adaptations on the vessels?
- Higher blood pressure whilst exercising
- Lower blood pressure whilst resting
- Greater vasomotor control
What are the aerobic training adaptations on the heart?
- Cardiac Hypertrophy
- Bradycardia
What are the aerobic training adaptations on the blood?
- Blood plasma volume increases
- More red blood cells therefore more haemoglobin
What are the 6 adaptations after anaerobic training?
- Muscular hypertrophy
- Hyperplasia
- Fuel stores increase (PC)
- Lactic acid tolerance increases
- Connective tissues stronger
- More motor units recruited (improved muscle memory)
What is ATP made of?
1 x Adenosine
3 x Phosphate
What is ADP made of?
1 x Adenosine
2 x Phosphate
+ Energy
What is the duration of energy supply for the energy systems?
- PC: up to 10s
- Lactic acid: up to 60s
- Aerobic: 60s+
What fuel is used for the energy systems?
- PC: Phosphocreatine
- Lactic: Glucose
- Aerobic: Glucose
What is the intensity of exercise for the energy systems?
- PC: 100%
- Lactic: 80-90%
- Aerobic: 60-80%
What is the site of reaction for the energy systems?
- PC: Sarcoplasm
- Lactic: Sarcoplasm
- Aerobic: Mitochondria
What is the energy yield for the energy systems?
- PC: 1:1
- Lactic: 1:2
- Aerobic: 1:38
What are the by-products of energy systems?
- PC: None
- Lactic: Lactic acid
- Aerobic: Carbon dioxide, water
What are the training methods for the PC system?
Interval, weight, plyometric, more PC= longer duration
What is the alactic component of recovery?
- When oxygen available PC stores are replenished
- 100% after 3-4 mins
- 50% after 30s
- Active recovery equals
What are the training methods for the lactic acid system?
- Interval, long weight training, plyometric
- Delays OBLA
What is the recovery process for the lactic acid system?
- Lactic to pyruvic > when oxygen available pyruvic enters Kreb’s cycle > then electron transfer chain
- Can take up to 1 hour
- Lactic removed in blood stream and Cori cycle (in liver recycled back to glucose using ATP so best when exercise stops)
What are the training methods for the aerobic system?
- Causes adaptations to CV system
- Can continue to work aerobically at higher intensities
- Push to maintain positions in races without working anaerobically
How do you recover the aerobic system?
- Glucose replenished in 10 hours after eating carbohydrates (extreme events may take up to 48 hours)
- Active cooldown (high Q, vasodilation, elevated body temp)
What are the 9 strategies to speed recovery?
Ice baths, Cryotherapy, Active Recovery, Compression Clothing, Stretching, Massages, Hot & Cold Treatment, Foam Rolling, Supplements
Define oxygen deficit:
The shortfall of oxygen at the start of exercise
Define oxygen debt:
The shortfall of oxygen at the end of exercise
What is the definition of cardiovascular endurance?
The maximum amount of oxygen that can be taken into the body and utilised.
What is the definition of muscular strength?
Maximum amount of force that can be produced by a single contraction.
What is the definition of muscular endurance?
The ability to sustain contractions over a period of time.
What is the definition of flexibility?
The range of movement possible at a joint.
What is the definition of body composition?
The percentage of body weight that is bone, muscle or fat.
What is the definition of power?
Combination of strength and speed.
What is the definition of speed?
The ability to perform a movement quickly.
What is the definition of reaction time?
Time taken between stimulus and response.
What is the definition of balance?
The ability to maintain the centre of mass over a base of support.
Why are fitness tests used?
Baseline tests get initial information on a performer whilst identifying their strengths and weaknesses.
What are lab tests?
Tests that use specialist equipment and facilities with 1:1 analysis
What are field tests?
Tests that use simple equipment and facilities that can be done in large groups.
What factors can influence the result of a fitness test?
temperature, noise, humidity, sleep, emotion, clothing
What is the % of 1RM, sets & reps and recovery for muscular strength training?
- 95% 1RM
- 3 sets 3 reps
- 3-4 mins recovery
What is the % of 1RM, sets & reps and recovery for muscular endurance training?
- 50/60% 1RM
- 4 sets 16 reps
- 1 min recovery
What is the % of 1RM, sets & reps and recovery for power training?
- 80% 1RM
- 3 sets 6 reps
- 3-4 mins recovery
Define 1RM:
1 Rep Max- most you can lift in one go
What is active stretching?
where the performer uses their muscular force to create a strength
What is passive stretching?
where the performer uses a partner or gravity to create the stretch
What does PNF stand for?
Proprioceptive Neuromuscular Facilitation
How does PNF stretching work?
contract and relax technique to allow muscles to lengthen further than the skeletal muscles protective mechanism usually allows
What type of contraction is used in PNF stretching?
10 second isometric connection
What is dynamic/ ballistic stretching?
bouncing/ swinging movements used to create a stretch
When is dynamic/ ballistic stretching used?
to mimic sporting movements
What is plyometric training?
method of training for power that uses rebounding techniques and works on the principle that more power is generated following a pre-loading or pre-stretching of a muscle
What is a concentric contraction?
muscle shortens under tension, normal contraction
What is an eccentric contraction?
muscles lengthening under tension
Define agility:
ability to change direction of the body in an efficient and effective manner
What is agility a combination of?
balance, speed, strength, coordination
What is interval training?
periods of work followed by periods of rest
What sports does interval training improve?
sprints, cycling and swims
What is fartlek training?
variety of terrains and speeds where a game situation is simulated
How does fartlek training stress the body?
it has to switch between aerobic and anaerobic training
How do you calculate your max HR?
220 - age
What is the lower limit % of aerobic training?
60% max HR
What is the upper limit % of aerobic training?
80% max HR
What is continuous training?
low intensity work for long periods of time where you must be working at at least 65% of max HR
What does RPE stand for?
rate of perceived exertion
What is often in correlation to RPE?
HR
What is HIIT training?
High Intensity Interval Training
What does HIIT training increase more so than aerobic training?
aerobic and anaerobic capacities
What does HIIT training consist of?
short duration, high intensity, short periods of rest
Which events improve at altitude?
speed and power
Why do endurance events struggle at altitude?
lack of oxygen
At what altitude does performance begin to get affected by?
1800m
What can happen to an untrained athlete at altitude?
- increased breathing and heart rate
- giddiness
- nausea
- headaches
- sleeplessness
- decreased vo2 max
What increases for a trained athlete at altitude?
- erythrocyte volume
- haemoglobin volume and concentration
- blood viscosity
- capilliarisation
What decreases for a trained athlete at altitude?
- vo2 max
- lactic acid tolerance
- stroke volume
What are the % of the constituents of a balanced diet?
- 60% carbohydrate
- 30% fats
- 10% protein
What % of carbohydrates would an athlete who trains regularly require?
70%
How many calories should a non-athlete have a day?
2000
How many calories should an athlete have a day?
3000 calories
Why do athletes need more calories?
extra fuel for training
What makes up energy balance?
calorie intake vs energy needs
What are the two types of carbohydrates?
simple and complex
What are simple carbohydrates?
quickly absorbed and used
What are complex carbohydrates?
slowly absorbed and used
What are high GI foods?
absorbed quickly, processed
What are low GI foods?
absorbed slowly, best for athletes
What is ‘hitting the wall’?
endurance activity where all carbohydrate stores used
What is glycogen sparing?
training can mobilise fat stores more readily to conserve their stores of CHO so they are saved for desperate situations
What is the predominant food group used for energy during low intensity exercise?
fats
What is the predominant food group used for energy during medium intensity exercise?
50/50 fats and carbohydrates
What is the predominant food group used for energy during high intensity exercise?
carbohydrates
How long would you have to exercise for fats to become the predominant energy source?
40 mins
What is the Astrand method of carbohydrate loading?
- 7 days prior intense session to deplete CHO store
- 3 days eat low CHO diet
- last 3 days high CHO diet no training
What is the Sherman method of carbohydrate loading?
- taper training week before but eat normally
- 3 days prior reduce training and eat high CHO diet
Which method of CHO loading has fewer side effects?
Sherman
How much do Sherman and Astrand’s methods increase CHO stores?
more than double
What should a pre-comp meal be like?
- complex CHOs
- 3-4 hours prior
What should you eat during competing?
- only eat if 1.5 hrs +
- small amounts of CHOs like bananas, jaffa cakes, gels
What should you eat post comp?
- complex CHOs within 2hrs
- proteins for repair
What are ergogenic aids
substance or method of improving performance legally or illegally
What is caffeine?
stimulant used by some athletes that effects muscles and brain
What is creatine suplement?
legal substance that occurs naturally in the body but can be taken as supplements, suggested to improve power
What are the negative side effects of taking creatine?
weight gain and muscle cramps
What can excessive protein consumption cause?
excreted in urine and can have harmful effects of liver and kidney
Define dehydration:
loss of water
What % of body weight lost due to dehydration effects performance?
2%
How much water must be consumed per 1kg of body weight lost during exercise?
1 litre
What factors effect the amount of water you need to consume?
- type of training
- environment
- season
What is the physiological effect of losing 2% of your bodyweight in water?
impaired performance
What is the physiological effect of losing 4% of your bodyweight in water?
capacity for muscular work declines
What is the physiological effect of losing 5% of your bodyweight in water?
heat exhaustion
What is the physiological effect of losing 7% of your bodyweight in water?
hallucinations
What is the physiological effect of losing 10% of your bodyweight in water?
circulatory collapse and heat stroke
How much water does a normal person require a day?
2.5L
How much water does an athlete require per day?
4L
How much water should you consume pre exercise?
1-2L
How much water should you drink during exercise?
if duration over 1hr 100ml every 15 mins
What are the problems with water?
contains no carbohydrates or electrolytes
What do electrolytes do?
control osmosis of water, maintain acidity of cells, helps with lactic
What are isotonic drinks?
same concentration as body fluid, hydration + CHO
Example of isotonic drink:
lucozade sport
What are hypotonic drinks?
lower concentration than body fluid, rapidly absorbed without excess calories post exercise
Example of hypotonic drinks:
slazenger s1
What are hypertonic drinks?
fluids, electrolytes, low CHO, after exercise or during ultra long activity
Example of hypertonic drink:
lucozade energy
What problems occur as a result of dehydration?
- blood plasma volume decreased
- stroke volume reduced
- HR increases
- muscles work less efficiently
- heat not lost through skin through sweating
What is the energy continuum?
the contribution that different energy systems make to the production of energy depending on the intensity and duration of the exercise
