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Exercise science Flashcards

1
Q

What is field research?

A

Collecting data in the environment that simulates the one in which the sport is played.

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2
Q

What is lab research?

A

Collecting data inane environment where all the conditions and variables are controlled.

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3
Q

Advantages of field research?

A

High ecological validity

Cost

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4
Q

Disadvantages of field research?

A

Low internal validity

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5
Q

Advantages of lab research?

A

High internal validity

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6
Q

Disadvantages of lab research?

A

Low levels of ecological validity

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7
Q

What three levels are there in training cycles?

A

Macrocycle
Mesocycle
Microcycle

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8
Q

What is a macrocycle?

A

Targeting long term performance goals. Covers pre-season, competition phase and off season.

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9
Q

What is a mesocycle?

A

Short term goals within a macrocycle, lasts between two weeks and two months.

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10
Q

What is a microcycle?

A

Can last between 1 week and 10 days these are normally referred to as training units.

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11
Q

What is SPORT an acronym for?

A 
Specificity 
Progression 
Overload 
Reversibility 
Tedium
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12
Q

What is FITT an acronym for?

A

Frequency
Intensity
Time
Type

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13
Q

What are the two types of stretching?

A

Static and dynamic

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14
Q

Why do you need to include a warm up?

A

Reduces chances of injury
Improves muscular contraction
Reduces muscular tension
Allows time to go over tactics

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15
Q

Why do you need to include a cool down?

A

Speeds up removal of waste product
Improves recovery time
Allows body to return to resting state

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16
Q

What is a passive stretch?

A

Where a position is held with some other body part or with assistance of a partner or equipment

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17
Q

What is a ballistic stretch?

A

It used the momentum of a moving body or a limb in attempt to force it beyond its normal range of movement

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18
Q

Name 6 health related components of fitness

A 
Flexibility 
Strength 
Aerobic endurance 
Speed 
Muscular endurance 
Body composition
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19
Q

Name 5 skill related components of fitness

A 
Agility 
Reaction time 
Coordination 
Balance 
Speed
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20
Q

Name 5 types of training

A 
Circuit 
Weight
Interval 
Continuous 
Fartlek
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21
Q

What health related component of fitness will circuit training improve?

A

Muscular endurance

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22
Q

What health related component of fitness will weight training improve?

A

Strength

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23
Q

What health related component of fitness will interval training improve?

A

Anaerobic power

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24
Q

What health related component of fitness will continuous training improve?

A

Aerobic endurance

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25
What health related component of fitness will fartlek training improve?
Aerobic endurance
26
What does PNF stand for?
Proprioceptive neuromuscular facilitation
27
What is PNF?
PNF is an advanced stretching technique used to improve flexibility
28
Why does PNF work?
It stops a protective mechanism called the stretch reflex to allow the muscle to stretch beyond its normal range
29
What do proprioceptors do?
They send information to the brain about body position and movement.
30
What are the two main proprioceptors involved with PNF?
Golgi tendons organs | Muscle spindle
31
What does CRAC stand for?
Contract Relax Antagonist Contract
32
What are carbohydrates?
Carbohydrates are the principle energy source used by the body
33
What are the two types of carb and what are the difference between them?
Simples carbs are quickly digested providing fast release energy. Complex carbs take longer to digest and provide a slower release energy.
34
What are fats?
Fats provide energy for long duration, low intensity, aerobic exercise.
35
What are the three types of fat?
Saturated fats Trans fat Unsaturated fat
36
What are the two types of cholesterol and whats the difference between them?
Low density lipoprotein too much of which can block arteries and limit blood flow. High density lipoprotein which removes LDL deposits and takes it to the liver for disposal.
37
What are proteins?
They are required for muscle growth and repair, along with hormone and haemoglobin production.
38
What is fibre?
Fibre slows down the time it takes to digest food. Meaning that maximum nutrition is taken from the food.
39
What are minerals?
Minerals assist physiological processes. They are often to dissolved in ion called electrolytes.
40
What are these Minerals needed for: Calcium Sodium Iron
Bone strength, nerve transmission and muscle function. Regulates fluid levels. Required for the production of haemoglobin in red blood cells therefore vital for oxygen transport.
41
What are vitamins?
Vital for a healthy immune system. They allow athletes to train maximally and recover quickly.
42
What are the uses of vitamin C and D?
C is vital for cell health and maintenance of soft tissue. | D aids absorption of calcium which is vital for bone strength.
43
What does water do in the diet?
Regulates body temperature. Lubricates joints. Carries nutrients and oxygen to cells.
44
What can happen through dehydration?
Heart rate increases (fatigue). Increase breathing rate. Blood flow decreases.
45
What is a joint?
Where two or more bones meet.
46
What are the joint groups of the following movement types: Fixed Slightly moveable Freely moveable
Fibrous Cartilaginous Synovial
47
What are the two main types of synovial joints?
Ball and socket | Hinge
48
Name the 6 Anterior muscles
``` Pectoral Anterior Deltoids Biceps brachii Iliopsoas Quadriceps Tibialis anterior ```
49
Name the 9 Posterior muscles
``` Supraspinatus Posterior deltoids Triceps brachii Latissimus dorsi Gluteus medius Gluteus maximus Adductor magnus Hamstrings Gastrocnemius ```
50
What are the two types of muscle movement and what are they?
``` Isotonic = Movement Isometric = No movement ```
51
When a muscle shortens under tension its known as?
Concentric contraction
52
When a muscle lengthens under tension its known as?
Eccentric contraction
53
What are the 3 types of plane?
Frontal Sagittal Transverse
54
What are the 3 types of axis?
Longitudinal Sagittal Transverse
55
What is it called when a joint moves away from the body?
Abduction
56
What is it called when a joint moves towards the body?
Adduction
57
What are the three types of muscle fibres?
``` Type 1 (slow oxidative) Type 2a (fast oxidative glycolytic) Type 2x (fast glycolytic) ```
58
What type of muscle fibre would a marathon runner have?
Type 1 (slow oxidative)
59
What type of muscle fibre would a middle distance athlete have?
Type 2a (fast oxidative glycolytic)
60
What type of muscle fibre would a power athlete have?
Type 2x (fast glycolytic)
61
What type of muscle fibre would a games player have?
A mixture
62
Name the 8 fibre characteristics
``` Contraction speed Motor neurone size Fatigue resistance Mitochondrial density Myoglobin content Capillary density Aerobic capacity Anaerobic capacity ```
63
What is the meaning of Contraction speed?
How quickly the fibre can produce force
64
What is the meaning of Motor neurone size?
The site of fibres nerve.
65
What is the meaning of Fatigue resistance ?
How long the fibre can be contracting without tiring
66
What is the meaning of Mitochondrial density ?
How many mitochondria the fibre has.
67
What is the meaning of Myoglobin content ?
How much myoglobin the fibre contains
68
What is the meaning of Capillary density ?
How many capillaries surround the fibre
69
What is the meaning of aerobic capacity?
How good the fibre is at producing energy using oxygen.
70
What is the meaning of anaerobic capacity?
How good the fibre is at producing energy using without oxygen.
71
What are the effects of training on fibres?
Physiological adaptations of around 10-20% in muscle fibres. | Increase in the size and strength of all fibre types.

P.E (6 decks)

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