Exercise Physiology, Training and Performance Flashcards
1
Q
Define health
A
A state of complete physical, mental and social wellbeing in the absence of disease or illness
2
Q
Define fitness
A
The ability to cope with the demands of the environment
3
Q
Define exercise
A
An activity that requires physical or mental exertion and is performed to improve or maintain fitness
4
Q
Define sedentary
A
Sitting down or being physically inactive for long periods of time
5
Q
Give 3 benefits of HIIT training on health
A
- Improves levels of cardiovascular endurance
- Which reduces the risk of obesity
- Which reduces the risk of type 2 diabetes and heart disease
6
Q
Give 3 benefits of weight training
A
- Leads to improved strength
- Which increases bone density
- Reducing the risk of osteoporosis
7
Q
Give 3 psychological benefits of exercise
A
- Releases endorphins
- Catharsis - release stress
- Improves focus
8
Q
Give 3 social benefits of exercise
A
- Allows individuals to make friends
- Reduces the strain on the NHS
- Reduces the likelihood of crime
- Can help to boost the economy
9
Q
Define heart rate
A
The number of times the heart beats per minute
10
Q
Define stroke volume
A
The amount of blood pumped out of the left ventricle per beat
11
Q
Define cardiac output
A
The amount of blood pumped out of the left ventricle per minute
12
Q
Outline the relationship between heart rate, stroke volume and cardiac output
A
Cardiac output = stroke volume x heart rate
13
Q
What is the cardiac output of a performer with a heart rate of 70bpm and a stroke volume of 70mls
A
4,900mls/min
14
Q
How is maximum heart rate calculated?
A
220 - age (+ or - 10)
15
Q
What does cardiac hypertrophy mean?
A
The heart gets bigger and stronger
16
Q
Who would have a lower resting heart rate - a healthy active individual or a sedentary individual? Why?
A
An active individual, as they have a higher stroke volume
17
Q
Define the term venous return
A
The return of blood to the heart
18
Q
How many mechanisms are there or venous return?
A
5
19
Q
Name the mechanisms of venous return
A
- Skeletal Muscle Pump
- Respiratory Pump
- One-way Valves
- Gravity
- Smooth muscle
20
Q
Explain the skeletal muscle pump
A
Where the muscles contract, squeezing the veins and forcing blood to the heart
21
Q
Explain one-way valves
A
In the veins and prevent the back flow of blood
22
Q
Explain the respiratory pump
A
The chest size increases, which squeezes the veins and forces blood back to the heart
23
Q
Describe Starling’s Law
A
- 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
24
Q
What are the benefits of Starling’s Law?
A
A greater amount of O2 is delivered to the working muscles, so the performer can use aerobic respiration at higher intensities for longer
25
What is the role of a chemoreceptor?
To detect changes in blood acidity levels.
26
What is the role of a proprioceptor?
To detect muscular contractions and joint movements
27
What is the role of a baroreceptor?
To detect a change in blood pressure
28
What is the role of a thermoreceptor?
To detect changes in body temperature
29
In order to change heart rate, where do receptors send impulses to?
The cardiac control centre in the medulla
30
To increase heart rate, whish nervous system in activitated?
Sympathetic
31
To decrease heart rate, which nervous system is activated?
Parasympathetic
32
What is the redistribution of blood also known as?
Vascular shunting
33
In order to redistribute blood, where do receptors send a nerve impulse to?
Vaso-motor control centre in the medulla
34
To cause vaso-dilation or vaso-constriction, where does the vaso-motor control centre send impulses to?
The pre-capillary sphincters
35
What does vaso dilation mean?
The blood vessels become bigger
36
What does vaso constriction mean?
The blood vessels become smaller
37
What happens to blood flow to the digestive system during exercise?
It decreases
38
What happens to blood flow to the brain during exercise?
It stays the same
39
What happens to blood flow to the skin during exercise?
It increases
40
What happens to blood flow to the heart during exercise?
It increases
41
Define the term tidal volume
The amount of air inspired and expired per breath
42
Define the term inspiratory reserve volume
The maximum amount of air that can be breathed in
43
Define the term expiratory reserve volume
The maximum amount of air that can breathed out
44
Define the term vital capacity
The maximum amount of air that can be breathed out after maximal inhalation
45
Outline the relationship between inspiratory reserve volume (IRV), expiratory reserve volume (ERV) and vital capacity (VC)
IRV + ERV = VC
46
Define the term residual volume
The amount of air left in the lungs after maximal exhalation
47
What happens to tidal volume during exercise?
It increases
48
What happens to inspiratory reserve volume during exercise?
It decreases
49
Define the term minute ventilation
The amount of air breather in and out per minute
50
Define the term respiratory frequency
The number of breaths taken per minute
51
Outline the relationship between tidal volume, minute ventilation and respiratory frequency
Tidal volume x respiratory frequency = minute ventilation
52
Explain the term anticipatory rise
Increase in heart rate prior to exercise caused by adrenaline
53
What does the term steady state mean
When the performer is providing sufficient oxygen to the working muscles to resynthesise ATP aerobically
54
Is steady state reached sooner or later when working at high intensity?
Later
55
Is steady state reached sooner or later when working at low intensity?
Sooner
56
Would a trained performer reach steady state sooner or later than an untrained performer?
Sooner
57
What does PO2 stand for?
Partial pressure of oxygen
58
What does PCO2 stand for?
Partial pressure of carbon dioxide
59
Gaseous exchange at the lungs: Where is there a high pressure of O2?
In the alveoli
60
Gaseous exchange : Where is there a low pressure O2?
In the capillary
61
Gaseous exchange at the lungs: Where does oxygen move from and where does it move into?
From the alveoli to the capillary
62
What does diffusion mean?
Moving from an area of high concentration to an area of low concentration
63
Gaseous exchange: Where is there a high pressure of CO2?
In the capillary
64
Gaseous exchange: Where is there a low pressure of CO2?
In the alveoli
65
Gaseous exchange at the lungs: Where does carbon dioxide diffuse from and to?
Diffuses from the capillary to the alveoli
66
Gaseous exchange at the muscle: Where does oxygen diffuse from and into
From the capillary to the muscle
67
Gaseous exchange at the muscle: Where does carbon dioxide diffuse from and into?
From the muscle into the capillary
68
Outline the functions of myoglobin
1. Stores O2
2. Found in the muscle
3. High affinity for oxygen
69
Is more or less oxygen exhaled during exercise? Why?
1. Less
2. Because more is being used by the muscles
70
Is more or less carbon dioxide exhaled during exercise? Why?
1. More
2. Because the muscles are producing more as a waste product
71
Identify 3 features that assist gaseous exchange at the lungs
1. One cell thick walls
2. Large surface area
3. Narrow diameter
72
Give 3 reasons why aerobic training improves the ability to transport oxygen
1. Increase % of alveoli used
2. Increased production of red blood cells
3. Increase myoglobin content in the muscle
73
Is there a high or low pressure O2 at high altitude?
Low
74
Where are nerve impulses sent to by receptors to control breathing rate?
Respiratory control centre in the medulla
75
Where does the respiratory control centre send nerve impulses to control breathing rate?
The intercostal muscles and diaphragm
76
What effect does the sympathetic nervous system have on heart rate
Increases it
77
What effect does the parasympathetic nervous system have on heart rate?
Decreases it
78
Define the term VO2 Max
The maximum amount of oxygen utilised by the body per minute
79
Define the term lactate threshold
The point at which more lactic acid is produced than removed
80
What does OBLA stand for?
Onset Blood Lactate Accumulation
81
Define the term OBLA
The point at which lactic acid builds up in the blood and fatigue sets in
82
Lactate threshold is a _____________ of VO2 Max
Percentage
83
As VO2 Max increases, lactate threshold _________
Increases
84
As VO2 Max increase, OBLA is _____________
Delayed
85
What is the speed and force of contraction a type 1 muscle fibre?
Slow and low
86
What is the speed and force of contraction of a type 2b muscle fibre?
Fast and high
87
Identify 3 characteristics of a type 1 muscle fibre
1. High capillary density
2. High levels of myoglobin
3. High number of mitochondria
4. High levels of triglyceride
5. High levels of oxidative enzymes
88
Identify 3 characteristics of a type 2b muscle fibre
1. High PC stores
2. High glycogen stores
3. Increased number of anaerobic enzymes
4. Large motor neurone
89
How does a high capillary density benefit type 1 muscle fibres?
Increases the number of sites available for diffusion
90
How does high levels of myoglobin benefit type 1 muscle fibres?
Allows the muscles to extract an increased amount of oxygen from the bloodstream
91
How does a high number of mitochondria benefit a type 1 muscle fibre?
Increase the amount of energy provided through aerobic respiration
92
How does high levels of triglyceride benefit a type 1 muscl fibre?
Can be broken down to produce fatty acids for energy production
93
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
94
How does high PC stores benefit type 2b muscle fibres?
Allows the performer to use the ATP-PC system for longer
95
How do high glycogen stores benefit type 2b muscle fibres?
Increased energy source for ATP production via the lactate anaerobic system
96
How does an increased amount of anaerobic enzymes benefit a type 2b muscle fibre
Allows for a rapid breakdown of anaerobic energy sources
97
How does a large motor neurone benefit a type 2b muscle fibre
Allows the performer to control more muscle fibres per contraction
98
Identify 3 adaptations to aerobic exercise
1. Cardiac hypertrophy
2. Increased percentage of alveoli used
3. Increased myoglobin content in the muscle
4. Increased mitochondrial density
5. Increased triglyceride stores
99
How does cardiac hypertrophy benefit aerobic performance?
The performer has an increased stroke volume, increasing oxygen delivery
100
Why does an increased % of alveoli usage improve aerobic performance?
There are more sites for diffusion in the lungs
101
Why does increased myoglobin content benefit aerobic performance?
Allows the muscle to extract more O2 from the bloodstream
102
How does an increased mitochondrial density benefit aerobic performance?
Allows the performer to resynthesise more ATP
103
Why do increased triglyceride stores benefit aerobic performance?
Can be broken down to provide an aerobic energy source
104
Why does hypertrophy of type 2b muscle fibres benefit anaerobic exercise?
They become thicker in diameter, which increases force of contraction
105
Why does increased recruitment of motor units benefit anaerobic exercise?
Increases the overall force of contraction
106
Why do increased stores of PC benefit anaerobic performance?
Allow the performer to use the ATP-PC system for longer
107
Identify the 3 main energy sources used by a 400m runner.
1.ATP
2.PC
3.Lactic acid
108
Identify the main energy sources used by a marathon runner
1. ATP
2. PC
3. Carbohydrates
4. Fats
109
Name 3 energy systems
1.ATP-PC system
2. Lactate anaerobic system
3. Aerobic respiration
110
What is ATP broken down into?
ADP + P + Energy
111
When ATP is broken down, what is the energy used for?
Muscular contractions
112
How long does the ATP-PC system last for?
2-10 seconds
113
What intensity is the ATP-PC system used for?
High intensity
114
What energy system is used for a 100m sprint?
ATP-PC
115
What is PC broken down into?
P + C + Energy
116
When PC is broken down, what is the energy used for?
To resynthesise ATP
117
Identify 3 advantages of the ATP-PC system
1. Rapid release of energy
2. Rapid resynthesis of ATP
3. No waste product
118
Identify 3 disadvantages of the ATP-PC system
1. Limited store of PC
2. Only lasts for 8 seconds
3. Full recovery takes 3 minutes
119
How long does the lactate anaerobic system last for?
3 minutes (depends on athlete - maybe 1 minute)
120
What intensity is the lactate anaerobic system used for?
High intensity
121
What is the energy source for the lactate anaerobic system?
Carbohydrates
122
What is glycogen broken down to form?
Glucose
123
What is glucose broken down into?
Pyruvate
124
In the lactate anaerobic system, what is pyruvate broken down into?
Lactic acid
125
Why is pyruvate broken down into lactic acid in the lactate anaerobic system?
As there is no oxygen present
126
How many ATP are resynthesised as a result of the lactate anaerobic system?
2
127
What is the energy used for in the lactate anaerobic system?
To resynthesise ATP
128
What is a key disadvantage of the lactate anaerobic system?
Lactic acid is produced
129
How long can aerobic respiration last?
Forever
130
Do carbohydrates or fats yield more energy?
Fats
131
Which energy system provides the majority of energy for a marathon?
Aerobic respiration
132
Which energy system provides the majority of energy for a 400m race?
Lactate anaerobic system
133
Which muscle fibres would a marathon runner predominantly use?
Type 1
134
Which muscle fibres would a sprinter predominantly use?
Type 2b
135
Name 3 health related components of fitness
1. Stamina/CV endurance
2. Muscular strength
3. Muscular endurance
4. Body composition
5. Flexibility
136
Define Cv Endurance
The ability to delay the onset of fatigue
137
Define muscular strength
Applying force to overcome a resistance
138
Define muscular endurance
The ability to perform repeated muscular contractions without becoming fatigued
139
Define body composition
The proportion of body weight which are fat, muscle, bone and internal organs
140
Define flexibility
The maximum range of movement available at a joint
141
Name 6 skill-related components of fitness
1.Agility
2.Balance
3.Co-ordination
4.Speed
5.Power
6.Reaction time
142
Define agility
The ability to change direction quickly and efficiently
143
Define balance
The ability to keep the body's centre of mass over the base of support
144
Define co-ordination
The ability to link and move two or more body parts together smoothly and efficiently
145
Define speed
Ability to move quickly from one place to another
146
Define power
Speed x strength
147
How is power calculated?
Speed x strength
148
Define reaction time
From the start of the stimulus to the start of the movement
149
What are the principles of training
Specificity
Progressive Overload
Reversibility
Variance
Moderation
Individual difference
150
How can a coach make training specific
By using the same muscle groups, muscle fibres and energy systems
151
Define progressive overload
Gradually changing training in order to force a physiological adaptation
152
Define reversibility
If a performer stops training, then their fitness levels will decrease
153
Outline the 4 principles of progressive overload
1. Frequency
2. Intensity
3. Time
4. Type
154
Define continuous training
Completing a continuous skill for at least 20 minutes
155
What does continuous training aim to improve?
Cardiovascular endurance
156
Define interval training
Involves alternating between period of high intensity exercise and short periods of rest
157
What does interval training aim to improve?
Cardiovascular endurance
158
Define fartlek training
Involves alternating between periods of high and low intensities on different terrains for 40 minutes
159
What can weight training be used to develop?
Muscular strength or muscular endurance
160
What is the purpose of plyometrics?
Cause hypertrophy of the type 2b muscle fibres which increases power
161
What does plyometric training begin with?
A rapid eccentric contraction
