Exercise Physiology (Paper 2) Flashcards
What are the two types of carbohydrates
- simple carbohydrates
- complex carbohydrates
Give characteristics of simple carbohydrates
- quickest source of energy
- easily digested by the body
- fast release energy, used for anaerobic exercise
Where are simple carbohydrates found
Found in fruits as well as in processed foods and anything with refined sugars added
Give characteristics of complex carbohydrates
- usually take longer for the body to digest
- slow release of energy for aerobic exercise
What is the principal source of energy
Carbohydrates
What is carbohydrates digested, converted and stored as
- Digested and converted into glucose
- stored as glycogen
Where are the stores for the glycogen to be stored
- muscles
- liver
These stores are limited so regular refuelling is necessary
What are the different types of fats
- saturated fats
- cholesterol
Where are saturated fats come from
- sweet and savoury foods but mainly from animal sources
What happens if you have too much saturated fats
- excessive weight gain which leads to reduces stamina and limits flexibility
- can lead to health problems such as coronary heart disease, diabetes, high blood pressure
What is cholesterol
- type of fat found in the blood
What leads to high cholesterol levels
Too much saturated fats leads to high cholesterol levels
Where is cholesterol made
Predominantly in the liver
What is cholesterol carried by and transported as
- Carried by the blood
- transported as low-density lipoprotein (LDL) and high-density lipoprotein (HDL)
Too much LDL can lead to…..
- Fatty deposits developing in the arteries, negative effect in the blood flow
What does HDL (high-density lipoprotein) do
takes cholesterol away from the parts of the body where it has accumulated to the liver, where it is disposed of
What are trans fats
Artificial Hydrogenated fats
Where are trans fats found
Meat and Dairy products
Trans Fats can lead to….
- High levels of blood cholesterol
- heart disease
- diabetes
When are fats used in exercise
Low intensity, aerobic work such as jogging. They require oxygen to be broken down
What is Atherosclerosis
where arteries become clogged with fatty substances.
What are proteins
A chain of amino acids
Why are proteins important
- for muscle growth and repair
- making hormones, enzymes and haemoglobin
What are the two types of vitamins
- fat soluble vitamins (A, D, E, K)
- water soluble vitamins (B, C)
What are fat-soluble vitamins
- vitamins found predominantly in fatty foods and animal products
- the body stores fat-soluble vitamins in the liver and fatty tissues for use at a later date
What are water soluble vitamins
- Found in a wide range of foods (fruits, vegetables etc.)
- they are not stored in the body
- need to be taken daily
What is the source and exercise related function of vitamin C (ascorbic acid)
Source : Green vegetables and fruit
Exercise related function: Protects cells, helps maintenance of bones, teeth, gums and connective tissues
What is the source and exercise related function of vitamin D
Source - made by our body under the skin when exposed to sunlight and oily and dairy produce
Exercise related product - role in absorption of calcium which keeps bones and teeth healthy
What is the source and exercise related function of vitamin B1 (thiamin)
Source - yeast, egg, liver, wholegrain bread, nuts, red meat etc.
Exercise related function - helps break down and release energy from food and keeps nervous system healthy
What is the source and exercise related function of vitamin B2 (riboflavin)
Source - dairy product, liver, vegetables, eggs, cereals, fruit etc.
Exercise related function - help break down and release energy, keeps skin, eyes and nervous system healthy
What is the source and exercise related function of vitamin B6
Source - meat, fish, eggs, bread, vegetables, cereals
Exercise related function - helps form haemoglobin, helps the body use and store energy from protein and carbohydrate foods
What is the source and exercise related function of vitamin B12 (folate)
Source - red meat, dairy products and fish
Exercise related function - makes red blood cells and keeps nervous system healthy, releases energy from food
What are electrolytes
Salts and minerals found in the blood that can conduct electrical impulses in the body
What are the three minerals we need to know
- Calcium
- Sodium
- Iron
What is the exercise related function of calcium
- needed for string bones and teeth
- necessary for efficient nerve and muscle function
What is the exercise related function of sodium
- helps regulate fluid levels in the body
- too much sodium is linked to an increased blood pressure which can increase the risk if heart attack or stroke
What is the exercise related function of iron
- helps in the formation of haemoglobin in red blood cells (which transport oxygen)
- a lack of iron can lead to anaemia
What are the functions of electrolytes
- facilitate the transmission of the nerve impulses
- enables efficient and effective muscle contraction
Why is fibre important during exercise
Can slow down the time it takes the body to break down food, this causes a slower and sustained release of energy
Why does your body lose water when you exercise and what happens because of this
The evaporation of water is used to cool your body down, leads to dehydration
What is dehydration
Occurs when the body is losing more fluid than it is taking in
What can happen as a results of dehydration
- blood viscosity increases, reduces blood flow
- reduced sweating can lead to increase in core temperature
- muscle fatigue and headaches
- lower cardiac output
What is glycogen loading
A form of dietary manipulation to increase glycogen stores over and above that which can normally be stored. It is used by endurance performers
What are the advantages of glycogen loading
- increased glycogen storage in the muscles
- delays fatigue
- increases endurance capacity
What are the negative effects of glycogen loading
During carbo-loading
- water retention, leads to bloating
- heavy legs
- weight increase
During depletion stage:
- irritability
- alters raining programme due to lack of energy
What is creatine
A compound that the body can make naturally which supplies energy for muscular contraction; can also be used as a supplement to increase athletic performance
What are the positive effects of creatine
- aims to provide ATP
- replenishes phosphocreatine stores
- allows the ATP-PC system to last longer
- improves muscle mass
What are the negative effects of creatine
- muscle cramps, diarrhoea, water retention, bloating, vomiting
- hinders aerobic performance
- mixed evidence to show benefits
What is the ATP-PC system
An energy system that provides quick bursts of energy and is used for high intensity exercise but it can only last for up to ten seconds
What is ATP
- adenosine tri-phosphate, it is energy
What is sodium bicarbonate
A white soluble compound used as an antacid
What is buffering
The ability of the blood to compensate for the build up of lactic acid or hydrogen ions to maintain the pH level
What are hydrogen ions responsible for
Responsible for the acidity of the blood
What is lactic acid
A by-product of anaerobic respiration, as it accumulates and then causes fatigue
What are the positive effects of sodium bicarbonate
- reduces acidity in muscle cells
- delays fatigue
- increase the buffering capacity of the blood
What are the negative effects of sodium bicarbonate
- vomiting, pain, cramping, diarrhoea, bloating
What is caffeine
- A naturally occurring stimulant
What are the positive effects of caffeine
- increases mental alertness
- reduces effects of fatigue
- allows fats to be used as an energy store (delays use if glycogen store)
- improves decision making and reaction time
- may benefit aerobic performance
What are the negative effects of caffeine
- loss of fine control
- against rules of most sports in large quantities
- dehydration, insomnia, muscle and stomach cramps, vomiting
What is quantitative data
Contains factual information and numerical values
What is qualitative data
Data that is subjective as it looks at feelings, opinions and emotions
What is objective data
Data based upon tests and is measurable
What is subjective data
Data based upon personal opinions, assumptions, interpretation and beliefs
What is validity
Ensures that the test is set up in such a way as to produce reliable results
What is reliability
Means that a test produces results that are consistent and can be replicated with the same outcome
How do we ensure validity
- Is the research method relevant
- does it do exactly what it sets out to do?
- Is the test sport-specific?
How do we ensure reliability
● Tester should be experienced
● Equipment should be standardised
● Sequencing of tests is important
● Repetition of tests should be possible to avoid human error
What does a warm up do
Helps prepare the body for exercise
When should a warm up be carried out
Before starting any session/match
What are the three stages of a warm up
- Pulse raiser (cardiovascular stage)
- Stretching
- Sports Specific
What is the purpose of the pulse raiser (cardiovascular stage)
Increases the heart rate which increases blood flow to your muscles
What is the purpose of stretching
Increases blood flow to muscles being stretched and prevents injury
What is the purpose of sports specific
Familiarises the performer with common movements of the sport
What is static stretching
When a muscle is held stationary for 30 seconds or more
Static stretching can be…..
Active or Passive
What is active stretching
Stretching that involves the performer working in one joint, pushing it beyond its point of resistance, lengthening the muscles and surrounding connective tissue
What is passive stretching
When a stretch occurs with the help of an external force e.g. gravity etc.
What 2 Acronyms are commonly used for referring to principle of training
SPORR
FITT
What Does SPORR refer to
S - Specificity
PO - Progressive Overload
R - Reversibility
R - Recovery
What does specificity refer to
Specificity is important to make sure the training you do is relevant for your chosen sport e.g. intensity, duration, trying to keep it as close to the sport.
What does progressive overload refer to
Where the performer gradually trains harder throughout their training programme as their body adapt
What does reversibility refer to
Often refer to as detraining, when training stops then the adaptations that have occurred as a result of the training programmes deteriorate. Usually happens when your away from sport e.g. injury, off season or ill
What does recovery refer to
Rest is needed to allow the body to adapt from training
What does FITT stand for
F - Frequency
I - Intensity
T - Time
T - Type
What does frequency refer to
How many times you train over a set time period
What does Intensity refer to
Refers to how hard training is. To improve you must train harder, this can be by using a heart rate and looking at the threshold of training or working out one rep max then working at a percentage of that
What does time refer to
The time spend training is important, increasing the time of training and decreasing the rest periods can improve training
What does type refer to in FITT
Uses different forms of exercise maintains motivation, type chose has to be relevant for the activity.
What does periodisation mean
- Dividing the training year into specific sections for a specific purpose
- typically involves the manipulation of specificity, intensity and volume of training
What is the macro cycle
- the long term planning phase
- in rugby could be the length of the season, for an atheist it could be four years as they build up to olympics
The macrocycle is made up of 3 periods what are they
- Preparation period
- competition period
- transition period
What is the preparation period in the macrocycle
Involves general conditioning and development of fitness levels
What is the competition period of the macrocycle
Where the performer refines skills and techniques as well as maintaining fitness levels
What is the transition period in the macrocycle
The rest and recover stage. Allows athletes to recharge physically and mentally and ensure injury free start to the following season
What is the mesocycle
Usually a 4-12 week period of training with a particular focus such as developing a component of fitness. E.g. muscular strength
Give an example of a mesocycle
- A sprinter may focus in improving power, reaction time, speed over a 4-12 week period.
- an endurance performer may focus more on strength endurance and cardio-respiratory endurance
What is a microcycle
- Planning for a week, a few days or an individual training session
- usually repeated throughout the length of the mesocycle
What is tapering
- Reducing the volume and/or intensity of training prior to competition
- usually occurs a few days beforehand but can depend on the event of type of competition
What is peaking
Planning and organising training so a performer is at their peak both physically and mentally for a major competition
What is continuous training
- Involves low-intensity exercise for long periods of time without rest intervals e.g. jogging, swimming and cycling.
- works in developing aerobic endurance
What is fartlek training
When the pace of the run is varied to stress both the aerobic energy due to its continuous nature and the anaerobic energy system through the high intensity bursts of energy
What is interval training
- A form of training in which periods or intervals of high intensity work are followed with recovery periods
- used to improve anaerobic power
What should you take into account when planning a interval training
- duration of work
- intensity or speed of work interval
- duration of the recovery period
- number of work intervals and recovery periods
What is circuit training
- Training involving a series of exercises at a set of stations
- important to decide on the number, variety of stations, the number of reps, time spent at each station and the rest interval
Why is circuit training good
- allows you to work in multiple components of fitness
- can tailor it to your sport e.g. a basketball circuit could have one station be a jump shot another when you have to dribble etc.
What is weight training
- Involves doing a series of resistance exercise through the use of free weights or fixed weight machines
- develops muscular strength
What is PNF (Proprioceptive Neuromuscular Facilitation)
- A form of passive stretching where the stretch position is held by something other than the agonist muscles
- considered it be one of the most effective forms of flexibility training for increasing range of movement
How does PNF work
- The muscle is isometrically contracted for a period of at least 10 seconds
- it is then relaxed and stretched again, usually increasing the range of motion
- the proprioceptors involved in PNF are muscle spindles and Golgi tendons organs.
- they cause inhibition of the muscle being stretched, leading to greater relaxation of the muscle
Injuries can fall into two categories
- acute
- chronic
What are acute injuries
Injuries that happen suddenly
What are chronic injuries
When the injury develops over time
What are the types of innjuries that fall into the acute category
- fractures
- dislocations
- sprains
- strains
What are the symptoms of acute injuries
- sudden severe pain
- swelling (fluid rushed to the site to try and mitigate any pain)
- non weight bearing (unable to put body weight or any weight on the damaged part of body)
- restricted movement (pain prevents people from wanting to move the body part)
- extreme weakness
- deformation (e.g. when the body part are in positions where they shouldn’t be)
What are the different types of fractures
- transverse (straight horizontal line of fracture)
- oblique (slightly diagonal, the broken bones can be sharp)
- spiral (very diagonal, very sharp ends)
- comminuted (splinter of the bone into two or more fragments)
- segmented (happens when one bone is broken in two places leaving a segment of the bone separated by the breaks)
- avulsion (occurs when an injury causes a ligament or tendon to break off a piece of bone that is attached to it)
What is a dislocation
An injury caused when the normal position of a joint is altered
What is a sprain
when one or more of the ligaments are stretched, twisted or torn.
What are strains
When muscle fibres stretch or tear beyond its limits or is forced to con0tract too quickly
How can minor sprains or strains be treated
By RICE (rest, ice, compression, elevation)
what are chronic injuries
injuries that get aggravated and worse
what are the symptoms of chronic injuries
- pain when performing
- dull ache at rest
- swelling
give examples of chronic injuries
- stress fracture
- Achilles tendinitis
- tennis elbow
what is Achilles tendonitis
- an overuse injury of the Achilles tendon
- common in runners, or older athletes
- can cause the tendon to rupture, lots of pain and swelling
what is a stress fracture
- an overuse injury when the muscle becomes stressed and transfers this stress to the bones causing crack
- can happen to people who partake in weight bearing activities
- occurs when the muscle become tired and the bones overload
what is tennis elbow
- the inflammation of the tendons of the elbow
- caused by overuse of muscles of the forearm; sometimes caused by playing tennis or golf
what are the methods to prevent injury
- screening
- protective equipment
- warm-up
- flexibility training
- taping and bracing
what is screening
a strategy used to identify any risk/problems before any symptoms appear
give an example of screening
- ECGs (Electrocardiogram - which assesses the heart)
what are the purposes of screening
- identifying injuries (past, current, prevent future)
- identify muscle imbalances
- identify complications (such as cardiac risks or other risks)
- can help make suitable rehabilitation programmes
what are disadvantages of screening
- some tests lack accuracy and can therefore may miss a problem
- can identify a problem that doesn’t exist
- can also increase anxiety when an athlete finds out they have a health problem or are more susceptible to injury
what is protective equipment
an object that creates a barrier between the performer and the object
give examples of protective equipment
- shin pads in football
- scrum caps and gum shields in rugby
- pads, box, helmet, and gloves in cricket
- squash, eye guards
why do warm-ups reduce the chance of injury
