Exercise Physiology, Training and Performance Flashcards
Define health
A state of complete physical, mental and social wellbeing in the absence of disease or illness
Define fitness
The ability to cope with the demands of the environment
Define exercise
An activity that requires physical or mental exertion and is performed to improve or maintain fitness
Define sedentary
Sitting down or being physically inactive for long periods of time
Give 3 benefits of HIIT training on health
- Improves levels of cardiovascular endurance
- Which reduces the risk of obesity
- Which reduces the risk of type 2 diabetes and heart disease
Give 3 benefits of weight training
- Leads to improved strength
- Which increases bone density
- Reducing the risk of osteoporosis
Give 3 psychological benefits of exercise
- Releases endorphins
- Catharsis - release stress
- Improves focus
Give 3 social benefits of exercise
- Allows individuals to make friends
- Reduces the strain on the NHS
- Reduces the likelihood of crime
- Can help to boost the economy
Define heart rate
The number of times the heart beats per minute
Define stroke volume
The amount of blood pumped out of the left ventricle per beat
Define cardiac output
The amount of blood pumped out of the left ventricle per minute
Outline the relationship between heart rate, stroke volume and cardiac output
Cardiac output = stroke volume x heart rate
What is the cardiac output of a performer with a heart rate of 70bpm and a stroke volume of 70mls
4,900mls/min
How is maximum heart rate calculated?
220 - age (+ or - 10)
What does cardiac hypertrophy mean?
The heart gets bigger and stronger
Who would have a lower resting heart rate - a healthy active individual or a sedentary individual? Why?
An active individual, as they have a higher stroke volume
Define the term venous return
The return of blood to the heart
How many mechanisms are there or venous return?
5
Name the mechanisms of venous return
- Skeletal Muscle Pump
- Respiratory Pump
- One-way Valves
- Gravity
- Smooth muscle
Explain the skeletal muscle pump
Where the muscles contract, squeezing the veins and forcing blood to the heart
Explain one-way valves
In the veins and prevent the back flow of blood
Explain the respiratory pump
The chest size increases, which squeezes the veins and forces blood back to the heart
Describe Starling’s Law
- During exercise, there is a greater venous return
- Therefore, a greater amount of blood fills the heart
- Therefore, there is a greater stretch of the walls of the heart
- Therefore, their is a greater force of contraction
- Therefore, there is a greater stroke volume
- Therefore, their is greater amount of O2 to the working muscles
What are the benefits of Starling’s Law?
A greater amount of O2 is delivered to the working muscles, so the performer can use aerobic respiration at higher intensities for longer
What is the role of a chemoreceptor?
To detect changes in blood acidity levels.
What is the role of a proprioceptor?
To detect muscular contractions and joint movements
What is the role of a baroreceptor?
To detect a change in blood pressure
What is the role of a thermoreceptor?
To detect changes in body temperature
In order to change heart rate, where do receptors send impulses to?
The cardiac control centre in the medulla
To increase heart rate, whish nervous system in activitated?
Sympathetic
To decrease heart rate, which nervous system is activated?
Parasympathetic
What is the redistribution of blood also known as?
Vascular shunting
In order to redistribute blood, where do receptors send a nerve impulse to?
Vaso-motor control centre in the medulla
To cause vaso-dilation or vaso-constriction, where does the vaso-motor control centre send impulses to?
The pre-capillary sphincters
What does vaso dilation mean?
The blood vessels become bigger
What does vaso constriction mean?
The blood vessels become smaller
What happens to blood flow to the digestive system during exercise?
It decreases
What happens to blood flow to the brain during exercise?
It stays the same
What happens to blood flow to the skin during exercise?
It increases
What happens to blood flow to the heart during exercise?
It increases
Define the term tidal volume
The amount of air inspired and expired per breath
Define the term inspiratory reserve volume
The maximum amount of air that can be breathed in
Define the term expiratory reserve volume
The maximum amount of air that can breathed out
Define the term vital capacity
The maximum amount of air that can be breathed out after maximal inhalation
Outline the relationship between inspiratory reserve volume (IRV), expiratory reserve volume (ERV) and vital capacity (VC)
IRV + ERV = VC
Define the term residual volume
The amount of air left in the lungs after maximal exhalation
What happens to tidal volume during exercise?
It increases
What happens to inspiratory reserve volume during exercise?
It decreases
Define the term minute ventilation
The amount of air breather in and out per minute
Define the term respiratory frequency
The number of breaths taken per minute
Outline the relationship between tidal volume, minute ventilation and respiratory frequency
Tidal volume x respiratory frequency = minute ventilation
Explain the term anticipatory rise
Increase in heart rate prior to exercise caused by adrenaline
What does the term steady state mean
When the performer is providing sufficient oxygen to the working muscles to resynthesise ATP aerobically
Is steady state reached sooner or later when working at high intensity?
Later
Is steady state reached sooner or later when working at low intensity?
Sooner
Would a trained performer reach steady state sooner or later than an untrained performer?
Sooner
What does PO2 stand for?
Partial pressure of oxygen
What does PCO2 stand for?
Partial pressure of carbon dioxide
Gaseous exchange at the lungs: Where is there a high pressure of O2?
In the alveoli
Gaseous exchange : Where is there a low pressure O2?
In the capillary
Gaseous exchange at the lungs: Where does oxygen move from and where does it move into?
From the alveoli to the capillary
What does diffusion mean?
Moving from an area of high concentration to an area of low concentration
Gaseous exchange: Where is there a high pressure of CO2?
In the capillary
Gaseous exchange: Where is there a low pressure of CO2?
In the alveoli
Gaseous exchange at the lungs: Where does carbon dioxide diffuse from and to?
Diffuses from the capillary to the alveoli
Gaseous exchange at the muscle: Where does oxygen diffuse from and into
From the capillary to the muscle
Gaseous exchange at the muscle: Where does carbon dioxide diffuse from and into?
From the muscle into the capillary
Outline the functions of myoglobin
- Stores O2
- Found in the muscle
- High affinity for oxygen
Is more or less oxygen exhaled during exercise? Why?
- Less
- Because more is being used by the muscles
Is more or less carbon dioxide exhaled during exercise? Why?
- More
- Because the muscles are producing more as a waste product
Identify 3 features that assist gaseous exchange at the lungs
- One cell thick walls
- Large surface area
- Narrow diameter
Give 3 reasons why aerobic training improves the ability to transport oxygen
- Increase % of alveoli used
- Increased production of red blood cells
- Increase myoglobin content in the muscle
Is there a high or low pressure O2 at high altitude?
Low
Where are nerve impulses sent to by receptors to control breathing rate?
Respiratory control centre in the medulla
Where does the respiratory control centre send nerve impulses to control breathing rate?
The intercostal muscles and diaphragm
What effect does the sympathetic nervous system have on heart rate
Increases it
What effect does the parasympathetic nervous system have on heart rate?
Decreases it
Define the term VO2 Max
The maximum amount of oxygen utilised by the body per minute
Define the term lactate threshold
The point at which more lactic acid is produced than removed
What does OBLA stand for?
Onset Blood Lactate Accumulation
Define the term OBLA
The point at which lactic acid builds up in the blood and fatigue sets in
Lactate threshold is a _____________ of VO2 Max
Percentage
As VO2 Max increases, lactate threshold _________
Increases
As VO2 Max increase, OBLA is _____________
Delayed
What is the speed and force of contraction a type 1 muscle fibre?
Slow and low
What is the speed and force of contraction of a type 2b muscle fibre?
Fast and high
Identify 3 characteristics of a type 1 muscle fibre
- High capillary density
- High levels of myoglobin
- High number of mitochondria
- High levels of triglyceride
- High levels of oxidative enzymes
Identify 3 characteristics of a type 2b muscle fibre
- High PC stores
- High glycogen stores
- Increased number of anaerobic enzymes
- Large motor neurone
How does a high capillary density benefit type 1 muscle fibres?
Increases the number of sites available for diffusion
How does high levels of myoglobin benefit type 1 muscle fibres?
Allows the muscles to extract an increased amount of oxygen from the bloodstream
How does a high number of mitochondria benefit a type 1 muscle fibre?
Increase the amount of energy provided through aerobic respiration
How does high levels of triglyceride benefit a type 1 muscl fibre?
Can be broken down to produce fatty acids for energy production
How do high levels of oxidative enzymes benefit a type 1 muscle fibre?
Allow the performer to remove lactic acid from the muscle via oxidation
How does high PC stores benefit type 2b muscle fibres?
Allows the performer to use the ATP-PC system for longer
How do high glycogen stores benefit type 2b muscle fibres?
Increased energy source for ATP production via the lactate anaerobic system
How does an increased amount of anaerobic enzymes benefit a type 2b muscle fibre
Allows for a rapid breakdown of anaerobic energy sources
How does a large motor neurone benefit a type 2b muscle fibre
Allows the performer to control more muscle fibres per contraction
Identify 3 adaptations to aerobic exercise
- Cardiac hypertrophy
- Increased percentage of alveoli used
- Increased myoglobin content in the muscle
- Increased mitochondrial density
- Increased triglyceride stores
How does cardiac hypertrophy benefit aerobic performance?
The performer has an increased stroke volume, increasing oxygen delivery
Why does an increased % of alveoli usage improve aerobic performance?
There are more sites for diffusion in the lungs
Why does increased myoglobin content benefit aerobic performance?
Allows the muscle to extract more O2 from the bloodstream
How does an increased mitochondrial density benefit aerobic performance?
Allows the performer to resynthesise more ATP
Why do increased triglyceride stores benefit aerobic performance?
Can be broken down to provide an aerobic energy source
Why does hypertrophy of type 2b muscle fibres benefit anaerobic exercise?
They become thicker in diameter, which increases force of contraction
Why does increased recruitment of motor units benefit anaerobic exercise?
Increases the overall force of contraction
Why do increased stores of PC benefit anaerobic performance?
Allow the performer to use the ATP-PC system for longer
Identify the 3 main energy sources used by a 400m runner.
1.ATP
2.PC
3.Lactic acid
Identify the main energy sources used by a marathon runner
- ATP
- PC
- Carbohydrates
- Fats
Name 3 energy systems
1.ATP-PC system
2. Lactate anaerobic system
3. Aerobic respiration
What is ATP broken down into?
ADP + P + Energy
When ATP is broken down, what is the energy used for?
Muscular contractions
How long does the ATP-PC system last for?
2-10 seconds
What intensity is the ATP-PC system used for?
High intensity
What energy system is used for a 100m sprint?
ATP-PC
What is PC broken down into?
P + C + Energy
When PC is broken down, what is the energy used for?
To resynthesise ATP
Identify 3 advantages of the ATP-PC system
- Rapid release of energy
- Rapid resynthesis of ATP
- No waste product
Identify 3 disadvantages of the ATP-PC system
- Limited store of PC
- Only lasts for 8 seconds
- Full recovery takes 3 minutes
How long does the lactate anaerobic system last for?
3 minutes (depends on athlete - maybe 1 minute)
What intensity is the lactate anaerobic system used for?
High intensity
What is the energy source for the lactate anaerobic system?
Carbohydrates
What is glycogen broken down to form?
Glucose
What is glucose broken down into?
Pyruvate
In the lactate anaerobic system, what is pyruvate broken down into?
Lactic acid
Why is pyruvate broken down into lactic acid in the lactate anaerobic system?
As there is no oxygen present
How many ATP are resynthesised as a result of the lactate anaerobic system?
2
What is the energy used for in the lactate anaerobic system?
To resynthesise ATP
What is a key disadvantage of the lactate anaerobic system?
Lactic acid is produced
How long can aerobic respiration last?
Forever
Do carbohydrates or fats yield more energy?
Fats
Which energy system provides the majority of energy for a marathon?
Aerobic respiration
Which energy system provides the majority of energy for a 400m race?
Lactate anaerobic system
Which muscle fibres would a marathon runner predominantly use?
Type 1
Which muscle fibres would a sprinter predominantly use?
Type 2b
Name 3 health related components of fitness
- Stamina/CV endurance
- Muscular strength
- Muscular endurance
- Body composition
- Flexibility
Define Cv Endurance
The ability to delay the onset of fatigue
Define muscular strength
Applying force to overcome a resistance
Define muscular endurance
The ability to perform repeated muscular contractions without becoming fatigued
Define body composition
The proportion of body weight which are fat, muscle, bone and internal organs
Define flexibility
The maximum range of movement available at a joint
Name 6 skill-related components of fitness
1.Agility
2.Balance
3.Co-ordination
4.Speed
5.Power
6.Reaction time
Define agility
The ability to change direction quickly and efficiently
Define balance
The ability to keep the body’s centre of mass over the base of support
Define co-ordination
The ability to link and move two or more body parts together smoothly and efficiently
Define speed
Ability to move quickly from one place to another
Define power
Speed x strength
How is power calculated?
Speed x strength
Define reaction time
From the start of the stimulus to the start of the movement
What are the principles of training
Specificity
Progressive Overload
Reversibility
Variance
Moderation
Individual difference
How can a coach make training specific
By using the same muscle groups, muscle fibres and energy systems
Define progressive overload
Gradually changing training in order to force a physiological adaptation
Define reversibility
If a performer stops training, then their fitness levels will decrease
Outline the 4 principles of progressive overload
- Frequency
- Intensity
- Time
- Type
Define continuous training
Completing a continuous skill for at least 20 minutes
What does continuous training aim to improve?
Cardiovascular endurance
Define interval training
Involves alternating between period of high intensity exercise and short periods of rest
What does interval training aim to improve?
Cardiovascular endurance
Define fartlek training
Involves alternating between periods of high and low intensities on different terrains for 40 minutes
What can weight training be used to develop?
Muscular strength or muscular endurance
What is the purpose of plyometrics?
Cause hypertrophy of the type 2b muscle fibres which increases power
What does plyometric training begin with?
A rapid eccentric contraction
