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A Level PE > Exercise, Physiology and Performance > Flashcards

Exercise, Physiology and Performance Flashcards

1
Q

Conduction System of the Heart

A

SA Node > Atria Contract > AV Node > Bundle of His > Bundle Branches > Purkinje Fibres > Ventricles Contract

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2
Q

What do proprioceptors do?

A

Detect movement

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3
Q

Where are proprioceptors located?

A

Muscles, tendons and joints

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4
Q

What do chemoreceptors do?

A

Detect changes in oxygen, carbon dioxide and pH

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5
Q

Where are chemoreceptors located?

A

Aorta, carotid artery and muscles

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6
Q

What do baroreceptors do?

A

Detect changes in pressure

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7
Q

Where are baroreceptors located?

A

Arteries

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8
Q

What do thermoreceptors do?

A

Detect changes in temperature

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9
Q

Where are thermoreceptors located?

A

Skin and skeletal muscles

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10
Q

How do receptors affect the CCC?

A

Receptors sense change > sends impulse via autonomic nerves > CCC > sends message via sympathetic nerve > SA Node increase HR + SV

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11
Q

What chemical is responsible for hormonal control?

A

Adrenaline

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12
Q

What is adrenaline responsible for?

A

The anticipatory rise before exercise

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13
Q

How does temperature affect intrinsic control?

A

As nerve impulses speed up with higher temperatures the SA Node is simulated quicker

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14
Q

What do arterioles have?

A

A ring of smooth muscle at the junction with capillaries

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15
Q

What do precapillary sphincters do to allow oxygen to working muscles?

A

Vasodilate and vasoconstrict

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16
Q

What is venous return?

A

The amount of blood flowing back to the heart

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17
Q

What is starling’s law?

A

Stroke volume is dependent on venous return

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18
Q

What factors affect venous return?

A

Smooth muscles, pocket valves + respiratory pump

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19
Q

What is vascular shunt?

A

Blood is diverted away from organs to working muscles

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20
Q

How does the VCC control venous return?

A

Receptors > VCC > Precapillary Sphincters + Smooth Muscles

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21
Q

Define breathing rate:

A

Number of times you breathe in and out per minute

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22
Q

Define tidal volume:

A

Amount of air breathed in and out per breath

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23
Q

Define minute volume:

A

Amount of air breathed in and out per minute

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24
Q

Define vital capacity:

A

The maximum amount of air that can be breathed out after breathing in maximum amount

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25
Q

What is lung volume measured using?

A

Spirometer

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26
Q

What muscles are used in inspiration?

A

Sternocleidomastoids and pectorals

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27
Q

What muscles are used in expiration?

A

Abdominals, internal intercostals

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28
Q

Where is the Respiratory Control Centre?

A

Medulla Oblongata of the brain

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29
Q

What does the RCC do?

A

Controls rate and depth of breathing

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30
Q

Define motor units:

A

All muscles fibres connected to a single nerve

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31
Q

What may happen with motor units during strenuous exercise?

A

Switch between different ones

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32
Q

Why will an elite performers movement be more efficient than a beginner?

A

They know exactly how many motor units to recruit

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33
Q

What are the effects of a warm up on the muscular system?

A
  • Increase in temperature improves elasticity of muscle fibres
  • Increased enzyme activity with increased temperature
  • Increased metabolism of energy within muscles
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34
Q

What are the effects of a warm up on the cardio-vascular system?

A
  • 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
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35
Q

What are the effects of a warm up on the respiratory system?

A
  • Increased breathing rate, tidal volume and minute volume therefore more oxygen in blood
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36
Q

What are the effects of a warm up on the neural system?

A
  • Activity specific warm up will facilitate coordinated nerve control of movements
  • Increased temperature speeds up nerve impulses
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37
Q

What are the effects of a warm up on the skeletal system?

A
  • Stimulation of synovial fluid production at joints
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38
Q

What are the aerobic training adaptations on the muscles?

A
  • More mitochondria
  • More myoglobin
  • Greater capillarisation
  • Improved type 1 muscle fibres
  • More glycogen stored in muscles
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39
Q

What are the aerobic training adaptations on the lungs?

A
  • Stronger respiratory muscles
  • More alveoli used
  • Greater tidal volume + breathing rate = greater minute ventilation
  • Greater capillarisation
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40
Q

What are the aerobic training adaptations on the vessels?

A
  • Higher blood pressure whilst exercising
  • Lower blood pressure whilst resting
  • Greater vasomotor control
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41
Q

What are the aerobic training adaptations on the heart?

A
  • Cardiac Hypertrophy

- Bradycardia

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42
Q

What are the aerobic training adaptations on the blood?

A
  • Blood plasma volume increases

- More red blood cells therefore more haemoglobin

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43
Q

What are the 6 adaptations after anaerobic training?

A
  • Muscular hypertrophy
  • Hyperplasia
  • Fuel stores increase (PC)
  • Lactic acid tolerance increases
  • Connective tissues stronger
  • More motor units recruited (improved muscle memory)
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44
Q

What is ATP made of?

A

1 x Adenosine

3 x Phosphate

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45
Q

What is ADP made of?

A

1 x Adenosine
2 x Phosphate
+ Energy

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46
Q

What is the duration of energy supply for the energy systems?

A
  • PC: up to 10s
  • Lactic acid: up to 60s
  • Aerobic: 60s+
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47
Q

What fuel is used for the energy systems?

A
  • PC: Phosphocreatine
  • Lactic: Glucose
  • Aerobic: Glucose
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48
Q

What is the intensity of exercise for the energy systems?

A
  • PC: 100%
  • Lactic: 80-90%
  • Aerobic: 60-80%
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49
Q

What is the site of reaction for the energy systems?

A
  • PC: Sarcoplasm
  • Lactic: Sarcoplasm
  • Aerobic: Mitochondria
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50
Q

What is the energy yield for the energy systems?

A
  • PC: 1:1
  • Lactic: 1:2
  • Aerobic: 1:38
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51
Q

What are the by-products of energy systems?

A
  • PC: None
  • Lactic: Lactic acid
  • Aerobic: Carbon dioxide, water
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52
Q

What are the training methods for the PC system?

A

Interval, weight, plyometric, more PC= longer duration

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53
Q

What is the alactic component of recovery?

A
  • When oxygen available PC stores are replenished
  • 100% after 3-4 mins
  • 50% after 30s
  • Active recovery equals
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54
Q

What are the training methods for the lactic acid system?

A
  • Interval, long weight training, plyometric

- Delays OBLA

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55
Q

What is the recovery process for the lactic acid system?

A
  • 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)
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56
Q

What are the training methods for the aerobic system?

A
  • Causes adaptations to CV system
  • Can continue to work aerobically at higher intensities
  • Push to maintain positions in races without working anaerobically
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57
Q

How do you recover the aerobic system?

A
  • Glucose replenished in 10 hours after eating carbohydrates (extreme events may take up to 48 hours)
  • Active cooldown (high Q, vasodilation, elevated body temp)
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58
Q

What are the 9 strategies to speed recovery?

A

Ice baths, Cryotherapy, Active Recovery, Compression Clothing, Stretching, Massages, Hot & Cold Treatment, Foam Rolling, Supplements

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59
Q

Define oxygen deficit:

A

The shortfall of oxygen at the start of exercise

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60
Q

Define oxygen debt:

A

The shortfall of oxygen at the end of exercise

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61
Q

What is the definition of cardiovascular endurance?

A

The maximum amount of oxygen that can be taken into the body and utilised.

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62
Q

What is the definition of muscular strength?

A

Maximum amount of force that can be produced by a single contraction.

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63
Q

What is the definition of muscular endurance?

A

The ability to sustain contractions over a period of time.

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64
Q

What is the definition of flexibility?

A

The range of movement possible at a joint.

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65
Q

What is the definition of body composition?

A

The percentage of body weight that is bone, muscle or fat.

66
Q

What is the definition of power?

A

Combination of strength and speed.

67
Q

What is the definition of speed?

A

The ability to perform a movement quickly.

68
Q

What is the definition of reaction time?

A

Time taken between stimulus and response.

69
Q

What is the definition of balance?

A

The ability to maintain the centre of mass over a base of support.

70
Q

Why are fitness tests used?

A

Baseline tests get initial information on a performer whilst identifying their strengths and weaknesses.

71
Q

What are lab tests?

A

Tests that use specialist equipment and facilities with 1:1 analysis

72
Q

What are field tests?

A

Tests that use simple equipment and facilities that can be done in large groups.

73
Q

What factors can influence the result of a fitness test?

A

temperature, noise, humidity, sleep, emotion, clothing

74
Q

What is the % of 1RM, sets & reps and recovery for muscular strength training?

A
  • 95% 1RM
  • 3 sets 3 reps
  • 3-4 mins recovery
75
Q

What is the % of 1RM, sets & reps and recovery for muscular endurance training?

A
  • 50/60% 1RM
  • 4 sets 16 reps
  • 1 min recovery
76
Q

What is the % of 1RM, sets & reps and recovery for power training?

A
  • 80% 1RM
  • 3 sets 6 reps
  • 3-4 mins recovery
77
Q

Define 1RM:

A

1 Rep Max- most you can lift in one go

78
Q

What is active stretching?

A

where the performer uses their muscular force to create a strength

79
Q

What is passive stretching?

A

where the performer uses a partner or gravity to create the stretch

80
Q

What does PNF stand for?

A

Proprioceptive Neuromuscular Facilitation

81
Q

How does PNF stretching work?

A

contract and relax technique to allow muscles to lengthen further than the skeletal muscles protective mechanism usually allows

82
Q

What type of contraction is used in PNF stretching?

A

10 second isometric connection

83
Q

What is dynamic/ ballistic stretching?

A

bouncing/ swinging movements used to create a stretch

84
Q

When is dynamic/ ballistic stretching used?

A

to mimic sporting movements

85
Q

What is plyometric training?

A

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

86
Q

What is a concentric contraction?

A

muscle shortens under tension, normal contraction

87
Q

What is an eccentric contraction?

A

muscles lengthening under tension

88
Q

Define agility:

A

ability to change direction of the body in an efficient and effective manner

89
Q

What is agility a combination of?

A

balance, speed, strength, coordination

90
Q

What is interval training?

A

periods of work followed by periods of rest

91
Q

What sports does interval training improve?

A

sprints, cycling and swims

92
Q

What is fartlek training?

A

variety of terrains and speeds where a game situation is simulated

93
Q

How does fartlek training stress the body?

A

it has to switch between aerobic and anaerobic training

94
Q

How do you calculate your max HR?

A

220 - age

95
Q

What is the lower limit % of aerobic training?

A

60% max HR

96
Q

What is the upper limit % of aerobic training?

A

80% max HR

97
Q

What is continuous training?

A

low intensity work for long periods of time where you must be working at at least 65% of max HR

98
Q

What does RPE stand for?

A

rate of perceived exertion

99
Q

What is often in correlation to RPE?

A

HR

100
Q

What is HIIT training?

A

High Intensity Interval Training

101
Q

What does HIIT training increase more so than aerobic training?

A

aerobic and anaerobic capacities

102
Q

What does HIIT training consist of?

A

short duration, high intensity, short periods of rest

103
Q

Which events improve at altitude?

A

speed and power

104
Q

Why do endurance events struggle at altitude?

A

lack of oxygen

105
Q

At what altitude does performance begin to get affected by?

A

1800m

106
Q

What can happen to an untrained athlete at altitude?

A
  • increased breathing and heart rate
  • giddiness
  • nausea
  • headaches
  • sleeplessness
  • decreased vo2 max
107
Q

What increases for a trained athlete at altitude?

A
  • erythrocyte volume
  • haemoglobin volume and concentration
  • blood viscosity
  • capilliarisation
108
Q

What decreases for a trained athlete at altitude?

A
  • vo2 max
  • lactic acid tolerance
  • stroke volume
109
Q

What are the % of the constituents of a balanced diet?

A
  • 60% carbohydrate
  • 30% fats
  • 10% protein
110
Q

What % of carbohydrates would an athlete who trains regularly require?

A

70%

111
Q

How many calories should a non-athlete have a day?

A

2000

112
Q

How many calories should an athlete have a day?

A

3000 calories

113
Q

Why do athletes need more calories?

A

extra fuel for training

114
Q

What makes up energy balance?

A

calorie intake vs energy needs

115
Q

What are the two types of carbohydrates?

A

simple and complex

116
Q

What are simple carbohydrates?

A

quickly absorbed and used

117
Q

What are complex carbohydrates?

A

slowly absorbed and used

118
Q

What are high GI foods?

A

absorbed quickly, processed

119
Q

What are low GI foods?

A

absorbed slowly, best for athletes

120
Q

What is ‘hitting the wall’?

A

endurance activity where all carbohydrate stores used

121
Q

What is glycogen sparing?

A

training can mobilise fat stores more readily to conserve their stores of CHO so they are saved for desperate situations

122
Q

What is the predominant food group used for energy during low intensity exercise?

A

fats

123
Q

What is the predominant food group used for energy during medium intensity exercise?

A

50/50 fats and carbohydrates

124
Q

What is the predominant food group used for energy during high intensity exercise?

A

carbohydrates

125
Q

How long would you have to exercise for fats to become the predominant energy source?

A

40 mins

126
Q

What is the Astrand method of carbohydrate loading?

A
  • 7 days prior intense session to deplete CHO store
  • 3 days eat low CHO diet
  • last 3 days high CHO diet no training
127
Q

What is the Sherman method of carbohydrate loading?

A
  • taper training week before but eat normally

- 3 days prior reduce training and eat high CHO diet

128
Q

Which method of CHO loading has fewer side effects?

A

Sherman

129
Q

How much do Sherman and Astrand’s methods increase CHO stores?

A

more than double

130
Q

What should a pre-comp meal be like?

A
  • complex CHOs

- 3-4 hours prior

131
Q

What should you eat during competing?

A
  • only eat if 1.5 hrs +

- small amounts of CHOs like bananas, jaffa cakes, gels

132
Q

What should you eat post comp?

A
  • complex CHOs within 2hrs

- proteins for repair

133
Q

What are ergogenic aids

A

substance or method of improving performance legally or illegally

134
Q

What is caffeine?

A

stimulant used by some athletes that effects muscles and brain

135
Q

What is creatine suplement?

A

legal substance that occurs naturally in the body but can be taken as supplements, suggested to improve power

136
Q

What are the negative side effects of taking creatine?

A

weight gain and muscle cramps

137
Q

What can excessive protein consumption cause?

A

excreted in urine and can have harmful effects of liver and kidney

138
Q

Define dehydration:

A

loss of water

139
Q

What % of body weight lost due to dehydration effects performance?

A

2%

140
Q

How much water must be consumed per 1kg of body weight lost during exercise?

A

1 litre

141
Q

What factors effect the amount of water you need to consume?

A
  • type of training
  • environment
  • season
142
Q

What is the physiological effect of losing 2% of your bodyweight in water?

A

impaired performance

143
Q

What is the physiological effect of losing 4% of your bodyweight in water?

A

capacity for muscular work declines

144
Q

What is the physiological effect of losing 5% of your bodyweight in water?

A

heat exhaustion

145
Q

What is the physiological effect of losing 7% of your bodyweight in water?

A

hallucinations

146
Q

What is the physiological effect of losing 10% of your bodyweight in water?

A

circulatory collapse and heat stroke

147
Q

How much water does a normal person require a day?

A

2.5L

148
Q

How much water does an athlete require per day?

A

4L

149
Q

How much water should you consume pre exercise?

A

1-2L

150
Q

How much water should you drink during exercise?

A

if duration over 1hr 100ml every 15 mins

151
Q

What are the problems with water?

A

contains no carbohydrates or electrolytes

152
Q

What do electrolytes do?

A

control osmosis of water, maintain acidity of cells, helps with lactic

153
Q

What are isotonic drinks?

A

same concentration as body fluid, hydration + CHO

154
Q

Example of isotonic drink:

A

lucozade sport

155
Q

What are hypotonic drinks?

A

lower concentration than body fluid, rapidly absorbed without excess calories post exercise

156
Q

Example of hypotonic drinks:

A

slazenger s1

157
Q

What are hypertonic drinks?

A

fluids, electrolytes, low CHO, after exercise or during ultra long activity

158
Q

Example of hypertonic drink:

A

lucozade energy

159
Q

What problems occur as a result of dehydration?

A
  • blood plasma volume decreased
  • stroke volume reduced
  • HR increases
  • muscles work less efficiently
  • heat not lost through skin through sweating
160
Q

What is the energy continuum?

A

the contribution that different energy systems make to the production of energy depending on the intensity and duration of the exercise

A Level PE (5 decks)

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