Exercise Physiology Miss Kieser Paper 2 Flashcards
What are the 7 classifications of food ?
- Carbohydrates
- Proteins
- Fat
- Vitamins
- Minerals
- Water
- Fibre
What is the role of carbohydrates ?
carbohydrates provide energy. They are digested and converted into glucose .The glucose is then stored in the muscles and liver and it is stored as glycogen.
What are the 2 types of carbohydrates ?
*simple: these are easily digested/processed foods
* complex: takes longer for the body to digest and is found in plant based foods
What is the glycaemic index ?
this shows how quickly certain foods raise a persons blood glucose levels.This is important to know as it can help us decide what to eat in order to aid our training.
What is the role of protein ?
proteins are amino acids and they build body cells.
How are proteins important for humans ?
- growth/repair
- making enzymes
- making hormones
What are the 2 different types of fats ?
- Saturated fats
- Unsaturated fats
What can saturated fats cause ?
- poor flexibility
- weight gain
- poor stamina
- high levels of cholesterol
What is another type of saturated fat ?
trans-fats.
What are trans-fats ?
these are found in oils, meat and diary. And these can cause high levels of cholestoral
What is the role of unsaturated fats ?
they act as an insulator and they help to carry and transport vitamins. They are a major fuel source in the body.
What are the two types of vitamins ?
*fat-soluble vitamins
* water-soluble vitamins
What is the role of vitamin B1 ?
it is found in bread and breaks down and releases energy from food
What is the role of vitamin B2 ?
it is found in yoghurt and breaks down and releases energy from food
What is the role of vitamin B6 ?
it is found in fish and helps to use and store energy from proteins and also helps form haemoglobin.
What is the role of vitamin C ?
it is found in green vegetables and fruit. It protects cells and keeps them healthy. It maintains bones, teeth, gums and ligaments
What is the role of vitamin D ?
it is made by the body, under the skin, when exposed to sunlight. Helps absorb calcium and keeps bones and teeth healthy.
What are the roles of minerals ?
they are found in meat, fish and eggs. They assist bodily functions.
What are the different types of minerals ?
- calcium
- sodium
- iron
What is the role of calcium ?
they are important for strong bones and teeth. And are effective for nerve and muscle function
What is the role of sodium ?
they regulate bodily fluids
What is the role of Iron ?
it forms haemoglobin in red blood cells and helps transport oxygen.
What is the role of water ?
transport nutrients, hormones, waste products and oxygen.
What is Glycogen loading as a dietary supplement ?
this is were 6 days before a competition, a performer eats a diet high in protein for 3 days, exercises at a high rate to burn off any existing carbohydrate stores. This is then followed by 3 days of a diet high in carbohydrates and high training. This is done to maintain glycogen stores.
What is creatine monohydrate as a dietary supplement ?
this increases the amount of phosphocreatine stores in the muscles. It is used for explosive events such as 100m sprint.
What are the advantages of creatine monohydrate ?
- improves muscles mass
- allows the ATP-PC system to last longer
- replenishes phosphocreatine stores
What are the disadvantages of creatine monohydrate ?
- dehydration
- liver damage
- muscle cramps
What is sodium bicarbonate as a dietary supplement ?
it increases the buffering capacity of blood and it neutralises the negative effects of lactic acid.
What are the advantages of sodium bicarbonate ?
allows the performer to maintain high intensity for longer
What are the disadvantages of sodium bicarbonate ?
- vomiting
- cramp
- diahorrea
What is caffeine as a dietary supplement ?
it is a stimulant
What are the advantages of caffeine ?
- it increases alertness
- improves reaction time
- allows fats to be used as an energy source
What are the disadvantages of caffeine ?
- insomnia
- anxiety
- increases production of urine
What are two types of main injuries ?
- chronic: often referred to as over-use injuries and they develop slowly over time
- acute: this is a sudden injury which produces a short sharp pain
What are the different type of acute injuries ?
- fractures
- dislocations
- strains
- sprains
What is a fracture ?
this is where a bone cracks or breaks.
What are the different types of fractures ?
- Comminuted
- Spiral
- Longitudinal
- Buckle
- Hairline
- Greenstick
What is a Comminuted fracture ?
this is where the bone breaks into 3 or more pieces
What is a spiral fracture ?
this is a winding break
What is a longitudinal fracture ?
a break that occurs along the length of the bone
What is a buckle fracture ?
occurs in children where the bone deforms but does not break
What is a hairline fracture ?
a partial fracture of the bone that is difficult to detect
What is a greenstick fracture ?
these fractures occur in children when the bone partly fractures on one side but does not break completely.
What is a dislocation ?
they occur at joints and this is where the ends of bones are forced out of position. A splint is used to reposition the bone.
What is a strain ?
this is a pulled muscle; where the muscle fibres get stretched too far
What is a sprain ?
they occur in ligaments and this happens when a ligament gets stretched too far
What are the different types of chronic injuries ?
- Tennis Elbow
- Achilles Tendon
- Stress Fracture
What is Tennis Elbow ?
this is the swelling or tearing of the tendons that bend your wrist backwards away from your palm. This is caused by the repetitive motion of your forearm muscles.
What is Achilles Tendon ?
it causes pain and inflammation of the tendon, and it is located at the back of your ankle. It makes jumping, running and walking harder. It is the 2nd largest tendon in your body and connects your gastrocnemius to your heel bone
What is a stress fracture ?
occurs in the weight-bearing bones of the legs. Is often caused by a sudden increase of weight or intensity, where the muscle becomes too fatigued and is no longer able to absorb the added shock of exercise. The fatigued muscle will transfer the stress overload to the bone where it will cause the bone to crack.
What are the 5 different types of injury prevention methods ?
- screening
- protective equipment
- warm-up
- flexibility training
- taping and bracing
What is the injury prevention method screening ?
this is where potential areas for injury are identified. An example of this is the campaign Cardiac Risk in the young, its a type of heart screening.
What are the advantages of screening as a injury prevention method ?
- prepares performer for their sport
- enhances performance
- reduces injuries
What are the disadvantages of screening as a injury prevention method ?
- some are not 100% accurate
- problems can be missed/overlooked
- identify problems that don’t exist
What is a warm-up as a injury prevention method ?
The first stage of a warm-up is a pulse raiser. The second stage of a warm-up is stretching, specifically dynamic stretching. And the third stage of a warm-up is skill-related practise.
What are the advantages of a warm-up as a injury prevention method ?
- reduces injury
- increases elasticity of muscle tissue
- increases heart rate/breathing rate
What is Flexibility Training as a injury prevention method ?
this involves the stretching out of muscles and tendons
What are the 4 different type of stretches done during flexibility training ?
- Active stretching
*Passive stretching - static stretching
- Ballistic stretching
What is active stretching in flexibility training ?
this is where the performer works on only one joint. Pushing that joint beyond its point of resistance and lengthening the muscles and connective tissues surrounding it.
What is passive stretching in flexibility training ?
this is when a stretch is done with the help of an external force
What is static stretching in flexibility training ?
this is where a stretch is complete while not moving. This involves holding a muscle beyond its point of resistance for 30 seconds.
What is ballistic stretching in flexibility training ?
this involves performing a stretch with swinging or bouncing movements to push a body part even further. However it is important to note that this type of stretch must be done by an individual who is flexible, such as a gymnast, who is able to push beyond their range of movement.
What is taping and bracing as a injury prevention method ?
- taping a weak joint provides this joint with stability and support and reducing the risk of injury. Taping is most commonly used on ankles. Taping can also be applied to muscles, the tape is much more elastic and expands as the muscles contracts. This type of taping is known as kinesiology tape.
- bracing often involves hinged support and gives extra stability to muscles and joints that are weak or have been previously injured. The overall aim is to prevent further injury. Bracing is most commonly used on ankle or knee injuries.
What are the 5 different injury rehabilitation methods ?
- Proprioceptive training
- Strength Training
- Hyperbaric chambers
- Cryotherapy
- Hydrotherapy
What is hydrotherapy as a injury rehabilitation method ?
it takes place in warm water, approximately 37-35. It used to improve blood circulation, relieve pain and relax muscles. The light weight of the water helps to support body weight, reducing the load on joints, therefore allowing more exercise to be done on water than on land.
What is proprioceptive training as a injury rehabilitation method ?
this is a subconscious process using a system of receptor nerves, located in the muscle, joints and tendons. Proprioreceptors deliver information about movement in the brain. Proprioceptive training involves hopping, jumping and balancing exercises.
What are hyperbaric chambers as a injury rehabilitation method ?
its aim is to reduce recovery time for an injury. In the chamber there is 100% oxygen. Therefore more oxygen is breathed in, therefore more oxygen flowing to injured site. In addition the left over oxygen can flow to the blood plasma where it can reduce swelling in the injured site and stimulate white blood cell activity to fight of different diseases.
What is strength training as a injury rehabilitation method ?
this is the ability to overcome a resistance
What are the 4 different types of strength training ?
- free weights
- machine weights
- Thera bands
- Body weights
What are free weights as a form of strength training ?
involves the use of dumbbells and kettlebells, have to be controlled by the individual. Therefore is advised to be used at the end of rehabilitation
What are machine weights as a form of strength training ?
machine controls movement, primarily focusing on improving strength, start at a low weight and gradually move up. Therefore it is advised for this to be used at the beginning of rehabilitation.
What are body weights as a form of strength training ?
- often used to develop core muscles
- helps with balance/posture
What are Thera-bands as a form of strength training ?
- happens at the beginning of rehabilitation
- varied weights/strengths based on the individual
What are the 6 recovery methods from exercise ?
- Compression Garments
- Massages
- Foam Rollers
- Cold Therapy
- Ice bath
- Cryotherapy
Why are compression garments a recovery method from exercise ?
- used to help blood lactate removal
- reduce inflammation
- reduce symptoms associated with DOMS
Why are sports massages recovery method from exercise ?
- increases blood flow to soft tissue, so more oxygen/nutrients can pass through to help repair any damage
- removes lactic acid
- causes the soft tissue to stretch relieving it of tension and pressure
Why are foam rollers a recovery method from exercise ?
- releases tension and pressure in the muscles, thus increasing mobility
Why is cold therapy a recovery method from exercise ?
Cooling the surphace of the skin using ice, causes vasoconstriction of the blood vessels: this leads to decrease in blood flow and a decrease in bleeding and swelling. A decrease in swelling leads to an increase in muscle movement.
Why are cold baths a recovery methods from exercise ?
When an athlete enters the cold water the blood vessels vasoconstrict. When the athlete leaves the water the blood vessels vasodilate and the body is filled with new fresh oxygen, this helps cells function better. The blood that leaves also takes the lactic acid away.
What is cryotherapy as a rehabilitation method ?
the chamber is cooled at -100 degrees and a patient is in there for up to 3 minutes. Upon entering your blood vessels vasoconstrict. However when athletes leave vasodilation occurs, therefore fresh blood is flowing into cells, tissues and muscles.
Give me a summary on the importance of sleep
- during sleep damaged muscles are repaired
- ‘Deep sleep’ is important for muscle recovery
- The main part of sleep is the 3rd stage of sleep which is non-REM sleep. This is where brain waves are the slowest. Blood is directed away from the brain to the muscles. Restores energy
What does the term qualitative mean ?
this is dealing with data that consists of description and opinions. Data is collected via interviews and observations
What does the term quantitative data mean ?
this is numerical data
What does the term validity mean ?
this is where the test measures what it intends to measure
What does the term reliability mean ?
this is to see if the test produces consistent results
How can validity and reliability be improved ?
- tester should be experienced
- tests should be repeated to avoid human error
- equipment should be standardised
What is objective data ?
this is data which is based on fact and is easily measurable and observable
What is subjective data ?
this is data based on peoples views and interpretations
What is periodisation ?
this is planning a training programme. It involves dividing the season into blocks. These blocks are known as cycles, and their are 3 cycles involved in periodisation. The Macro-cycle, meso-cycle and microcycle
What is the macrocycle in periodisation ?
this involved a long term performance goal, such as winning the Premier League.
What are the 3 periods involved in the macrocycle ?
- Preparation period: involved general conditioning and the development of fitness levels
- Competition Period: performer refines skills and techniques
- Transition period: this is the rest and recovery stage. The athlete here maintains general fitness levels and conditioning
What is the mesocycle in periodisation ?
this is a 4-12 week period. Where a athlete focuses on a specific component of fitness
What is the micro cycle in periodisation ?
this is a couple of days or a week period where an athlete focuses on a particular skill in his sport
What is tapering ?
this is where there is a reduction in the volume of training prior to a competition, this allows for the athlete to prepare properly physically and mentally and allow for peaking to occur
What is double periodisation ?
this is where an athlete has to peak more than once in a season . For example, a international footballer will want to peak during his club season however will also want to peak during the international tournament for his nation.
