Exercise Physiology - Subject Specific Vocabulary

Question 1

Define caffeine

Answer 1

Caffeine is a stimulant found naturally in coffee and tea. It is also added to energy bars and
gels, among other things, to be taken as a supplement. It is thought that caffeine increases
mental alertness, reduces fatigue, and can increase the mobilisation of fatty acids in the body,
sparing glycogen stores during endurance performance.

Question 2

Define simple carbohydrate

Answer 2

Simple carbohydrates: Those which are broken down easily by the body. Found in fruit
and anything with added sugar

Question 3

Define complex carbohydrates

Answer 3

Those which take longer for the body to digest. Found in nearly
all plant based foods

Question 4

Define glycaemic index

Answer 4

The glycaemic index (GI) ranks different carbohydrates based on their impact on blood
glucose levels.

Question 5

Define creatine

Answer 5

A naturally occurring compound found in muscle cells, required for the ATP-PC system (see
3.1.1.6 Energy systems). Taking creatine as a supplement is thought to extend the duration of
the ATP-PC system increasing athletic performance.

Question 6

Define saturated fat

Answer 6

Saturated fat: This is a type of fat containing a high proportion of fatty acid molecules
without double bonds. It is mostly found in animal products.

Question 7

Define trans fat

Answer 7

Trans fats are made when liquid oils are turned into solid fats via industrial
processes.

Question 8

Define fibre

Answer 8

Fibre is the undigestible parts of plants, which pass relatively unchanged through our stomach
and intestines.

Question 9

Define glycogen loading

Answer 9

Aims to increase glycogen stores via super compensation. This increases endurance, delaying
fatigue and the experience of ’hitting the wall’. Increasing water intake can aid glycogen storage

Question 10

Define sodium

Answer 10

Sodium: Helps to regulate fluid levels in the body. However, too much sodium has been
linked to increased blood pressure, which can increase the risk of a heart attack or stroke
occurring

Question 11

Define iron

Answer 11

• Iron: Is required to make haemoglobin. A lack of iron can result in anaemia

Question 12

Define calcium

Answer 12

Calcium: Contributes to the development of strong bones and teeth. Calcium is also
required for efficient nerve and muscle function.

Question 13

Define sodium bicarbonate

Answer 13

A white soluble alkaline compound. It is taken as a supplement as it is thought to increase the
body’s buffering capacity. This is the ability of the body to manage high levels of lactic acid or
hydrogen ions, maintaining the body’s optimal pH level.

Question 14

Define vitamin C

Answer 14

Vitamin C: Found in green vegetables and fruit. Vitamin C protects cells keeping them
healthy. It is also important for bones, teeth, gums, and connective tissue eg tendons.

Question 15

Define vitamin D

Answer 15

Made by our bodies when exposed to sunlight. Vitamin D helps in the absorption
of calcium

Question 16

DefineVitamin B-12

Answer 16

: Found in red meat, dairy products, and fish. Vitamin B-12 is required to
produce healthy red blood cells. It also assists in the regulation of energy release from food

Question 17

Define Vitamin B-Complex

Answer 17

A group of B vitamins that play a role in your body’s functions,
including cardiovascular and cell health.

Question 18

Define ballistic stretching

Answer 18

Stretches performed with a swinging or bouncing movement to push range of motion further.

Question 19

Define circuit training

Answer 19

A series of exercises or ‘stations’ performed in a sequence with rest an option between each.
Circuit training can be designed to improve muscular endurance which is the ability of a muscle
or muscle group to contract repeatedly without fatiguing.

Question 20

Define fartlek

Answer 20

Swedish for ‘speed play’. Fartlek training involves periods of fast work with intermittent periods
of slower work. Often used in running, ie sprint, jog, walk, jog, sprint, etc. It can also be
completed over varying terrains.

Question 21

Define HIIT

Answer 21

Alternating periods of short high intensity anaerobic exercise with less intense, aerobic,
recovery periods.

Question 22

Define periodisation

Answer 22

Periodisation involves dividing the training year into sections each with a specific purpose.

Question 23

Define macro-cycle

Answer 23

Macro cycle: A long-term period of training, typically 1 to 4 years eg a season or Olympic
cycle.

Question 24

Define meso cycle

Answer 24

• Meso cycle: A medium-term block of training, typically spanning between 4–12 weeks.

Question 25

Define micro cycle

Answer 25

Micro cycle: A short-term repeating block of training, typically one week, or a few days.
A macro cycle is made up of three distinct periods:

Question 26

Define preparation (periodisation)

Answer 26

Also known as preseason there is a focus on quantity over quality of training
to develop fitness levels and general conditioning.

Question 27

Define competition (periodisation)

Answer 27

A focus on quality over quantity to refine skills and tactics while maintaining
fitness levels. Performance in competition can be improve by tapering, a gradual reduction
in training volume in the lead up to an event. This allows the performer to peak, being in a
physical condition to perform at their optimal level

Question 28

Define transition (periodisation)

Answer 28

• Transition: A period of activity recovery during the off season.

Question 29

Define specificity

Answer 29

Specificity: Training should be relevant to your chosen activities; reflecting the energy
systems, muscles, and movement patterns.

Question 30

Define Progressive Overload

Answer 30

Progressive overload: Training should gradually increase in difficulty to mirror
improvements the athlete is making in their fitness. This can be done by applying the FITT
principles:

Question 31

Define reversibility

Answer 31

Reversibility: The performer must avoid detraining. If training is stopped then the
adaptions which have been gained will gradually be lost.

Question 32

Define recovery

Answer 32

Recovery: Rest days should be included as these are when the body repairs and adapts to
the demands of training, gradually becoming fitter. Failure to include enough rest days can
result in overtraining.

Question 33

Define quantitative

Answer 33

A measurement which can be quantified as a number, eg time in seconds, or goals scored.

Question 34

Define qualitative

Answer 34

Involving opinions relating to the quality of a performance rather than the quantity.

Question 35

Define reliability

Answer 35

Relating to the consistency and repeatability of a test.

Question 36

Define static stretching

Answer 36

A muscle is held, stretched, in a stationary position for 30 seconds or more.

Question 37

Define subjective

Answer 37

An impression or judgement on how well a test was performed.

Question 38

Define validity

Answer 38

The extent to which a test or method measures what it sets out to measure.

Question 39

Define maximal strength

Answer 39

• Maximal strength: 2-6 reps for 4-5 sets at more than 70% of one rep max.

Question 40

Define explosive strength

Answer 40

Explosive strength: 2-6 reps for 4-5 sets at more than 70% of one rep max that can be
lifted rapidly.

Question 41

Define dynamic strength

Answer 41

• Dynamic strength: 10+ reps for 3-5 sets at less than 70% of one rep max.

Question 42

Define acute injury

Answer 42

An acute injury is one that occurs suddenly during performance

Question 43

Define fracture

Answer 43

• Fracture: A break or crack in a bone.

Question 44

Define dislocation

Answer 44

• Dislocations: The ends of bones are forced out of position.

Question 45

Define strains

Answer 45

Strains: Also referred to as a ‘pulled’ or ‘torn’ muscle. A strain is when muscle fibres are
stretched too far and tear.

Question 46

Define sprains

Answer 46

• Sprains: A sprain is where a ligament is stretched too far or tears.

Question 47

Define chronic injury

Answer 47

Also known as an overuse injury which occurs over time.

Question 48

Define achilles tendonitis

Answer 48

Achilles tendonitis: The Achilles tendon, connecting the gastrocnemius muscle to the heel
bone, becomes inflamed and painful.

Question 49

Define stress fracture

Answer 49

• Stress fracture: Tiny cracks in a bone caused by repetitive force.D

Question 50

Define tennis elbow

Answer 50

Tennis elbow: A condition that causes pain around the outside of the elbow. It’s clinically
known as lateral epicondylitis. It often happens after repeated action of the muscles of the
forearm, near the elbow joint.

Question 51

Define ice baths

Answer 51

• Ice baths: Fully submerging the body in a ball of iced water for 5-10 minutes.

Question 52

Define cryotherapy

Answer 52

Cryotherapy: Entering a cryogenic chamber which cools to temperatures below -100
degrees using liquid nitrogen.

Question 53

Define compression garments

Answer 53

Compression garments are especially tight fitting items which apply high levels of pressure to
improve circulation and prevent medical issues such as deep vein thrombosis (DVT).

Question 54

Define active stretching

Answer 54

Active stretching: When the stretched position is maintained by the contraction of an
agonist muscle.

Question 55

Define passive stretching

Answer 55

Passive stretching: When the stretched position is maintained using external forces or
objects eg a partner or a wall.

Question 56

Define hydrotherapy

Answer 56

Performing activity in a pool of warm water eg underwater treadmill. The warm water can
improve circulation. The main benefit of hydrotherapy is that the buoyancy of the water helps
to support body weight. This reduces the load on joints.

Question 57

Define hyperbaric chamber

Answer 57

A chamber pressurised with 100% pure oxygen.

Question 58

Define proprioceptive training

Answer 58

Proprioceptive training is designed to improve or restore the body’s ability to control the
position of a joint subconsciously. Hopping, jumping, and balancing exercises are used to
achieve this.

Question 59

Define bodyweight exercises

Answer 59

Using the body as resistance can develop core strength, while
improving posture and addressing muscle imbalances. Examples include plank, press ups,
and body weight squats/lunges.

Question 60

Define TheraBands

Answer 60

Latex bands which offer a range of different resistance levels. They can be
used when not strong enough for traditional weight training or when targeting
small/difficult movements. Low resistance bands are used at the beginning of rehabilitation
programmes with the resistance increased as progress is made.

Question 61

Define taping

Answer 61

Taping can provide support to a weakened joint. Kinesiology tape is applied to muscles to
improve function.

Question 62

Define braces

Answer 62

Braces are more substantial structures often offering hinged support to joints such as the knee
and ankle. Their aim is to prevent further injury when the joint is unstable following a previous
injury.