Exercise Physiology - Subject Specific Vocabulary Flashcards
Define caffeine
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.
Define simple carbohydrate
Simple carbohydrates: Those which are broken down easily by the body. Found in fruit
and anything with added sugar
Define complex carbohydrates
Those which take longer for the body to digest. Found in nearly
all plant based foods
Define glycaemic index
The glycaemic index (GI) ranks different carbohydrates based on their impact on blood
glucose levels.
Define creatine
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.
Define saturated fat
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.
Define trans fat
Trans fats are made when liquid oils are turned into solid fats via industrial
processes.
Define fibre
Fibre is the undigestible parts of plants, which pass relatively unchanged through our stomach
and intestines.
Define glycogen loading
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
Define sodium
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
Define iron
- Iron: Is required to make haemoglobin. A lack of iron can result in anaemia
Define calcium
Calcium: Contributes to the development of strong bones and teeth. Calcium is also
required for efficient nerve and muscle function.
Define sodium bicarbonate
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.
Define vitamin C
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.
Define vitamin D
Made by our bodies when exposed to sunlight. Vitamin D helps in the absorption
of calcium
DefineVitamin B-12
: 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
Define Vitamin B-Complex
A group of B vitamins that play a role in your body’s functions,
including cardiovascular and cell health.
Define ballistic stretching
Stretches performed with a swinging or bouncing movement to push range of motion further.
Define circuit training
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.
Define fartlek
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.
Define HIIT
Alternating periods of short high intensity anaerobic exercise with less intense, aerobic,
recovery periods.
Define periodisation
Periodisation involves dividing the training year into sections each with a specific purpose.
Define macro-cycle
Macro cycle: A long-term period of training, typically 1 to 4 years eg a season or Olympic
cycle.
Define meso cycle
- Meso cycle: A medium-term block of training, typically spanning between 4–12 weeks.
Define micro cycle
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:
Define preparation (periodisation)
Also known as preseason there is a focus on quantity over quality of training
to develop fitness levels and general conditioning.
Define competition (periodisation)
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
Define transition (periodisation)
- Transition: A period of activity recovery during the off season.
Define specificity
Specificity: Training should be relevant to your chosen activities; reflecting the energy
systems, muscles, and movement patterns.
Define Progressive Overload
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:
Define reversibility
Reversibility: The performer must avoid detraining. If training is stopped then the
adaptions which have been gained will gradually be lost.
Define recovery
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.
Define quantitative
A measurement which can be quantified as a number, eg time in seconds, or goals scored.
Define qualitative
Involving opinions relating to the quality of a performance rather than the quantity.
Define reliability
Relating to the consistency and repeatability of a test.
Define static stretching
A muscle is held, stretched, in a stationary position for 30 seconds or more.
Define subjective
An impression or judgement on how well a test was performed.
Define validity
The extent to which a test or method measures what it sets out to measure.
Define maximal strength
- Maximal strength: 2-6 reps for 4-5 sets at more than 70% of one rep max.
Define explosive strength
Explosive strength: 2-6 reps for 4-5 sets at more than 70% of one rep max that can be
lifted rapidly.
Define dynamic strength
- Dynamic strength: 10+ reps for 3-5 sets at less than 70% of one rep max.
Define acute injury
An acute injury is one that occurs suddenly during performance
Define fracture
- Fracture: A break or crack in a bone.
Define dislocation
- Dislocations: The ends of bones are forced out of position.
Define strains
Strains: Also referred to as a ‘pulled’ or ‘torn’ muscle. A strain is when muscle fibres are
stretched too far and tear.
Define sprains
- Sprains: A sprain is where a ligament is stretched too far or tears.
Define chronic injury
Also known as an overuse injury which occurs over time.
Define achilles tendonitis
Achilles tendonitis: The Achilles tendon, connecting the gastrocnemius muscle to the heel
bone, becomes inflamed and painful.
Define stress fracture
- Stress fracture: Tiny cracks in a bone caused by repetitive force.D
Define tennis elbow
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.
Define ice baths
- Ice baths: Fully submerging the body in a ball of iced water for 5-10 minutes.
Define cryotherapy
Cryotherapy: Entering a cryogenic chamber which cools to temperatures below -100
degrees using liquid nitrogen.
Define compression garments
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).
Define active stretching
Active stretching: When the stretched position is maintained by the contraction of an
agonist muscle.
Define passive stretching
Passive stretching: When the stretched position is maintained using external forces or
objects eg a partner or a wall.
Define hydrotherapy
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.
Define hyperbaric chamber
A chamber pressurised with 100% pure oxygen.
Define proprioceptive training
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.
Define bodyweight exercises
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.
Define TheraBands
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.
Define taping
Taping can provide support to a weakened joint. Kinesiology tape is applied to muscles to
improve function.
Define braces
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.
