Jones- AI Questions? Flashcards
-Using Newtons Analogue of N1, explain the conservation of Angular Momentum?
A body will continue to rotate with constant Angular Momentum until
acted on by an eccentric, off centre force
AM=MI XAV
Once in flight, any change in AV will lead to a change in MI to conserve AM
(shape)= can be manipulated to conserve and change MI AND AV
Actions at the hip?
Flexion= Iliopsoas Extension= Gluteus maximus
Adduction=adductor longus, magnus and brevis
Abduction= gluteus mEDIUS and mINIMUS
Medial Rotation= Gluteus Medius and Minimus
Lateral Rotation= Gluteus Maximus
What ergogenic aids would be suitable for an aerobic performer?
Blood doping- frozen 4 WEEKS prior to competition, reinjected hours before comp
RhEPO
Food- Carbohydrate manipulation- depletion and repletion
Cooling Aids to “flush” away lactic acid
What are the six methods used for treatment of injury?
Stretching Physiotherapy Massage- scar tissue, realignment, inflammation, ROM, flush Contrast therapy NSAID's-paracetamol and ibuprofen Surgery- open and keyhole surgery
What are “shin splints”?
Damage to your tibialus anterior and posterior
What is tendinosis and what are the two main areas of tendinosis?
Damage to the collagen of a tendon
Can lead to tendonitis in the wrist and lower leg
Achilles tendinosis and Tennis Elbow
Intrinsic and Extrinsic factors affecting injury?
INTRINISIC= posture alignment, previous injury, physiological makeup, orthopaedic/ skeletal features
EXTRNNSIC= volume and overload of TRAINING
Equipment
Technique that is taught
Environmental conditions
Conservation of Angular Momentum Main points?
Once angular momentum has been created it’s a product of MI and AV
As MI increases AV decreases and vice versa
This means AM once generated is not changed, and remains constant
This means they can rotate for a long period of time and it cannot be changed
(SHAPE) manipulate body position
Heart Rate, Stroke Volume and Cardiac Output
UNTRAINED?
HR- REST: 60-75 bpm MAX- 220-age
SV: REST: 70ml/beat MAX- 120ml/beat
Q: REST: 5l/min MAX- 30-40l/min
Heart Rate, Stroke Volume and Cardiac Output? TRAINED?
HR: REST: 50bpm MAX- 220-age
SV: REST- 100ml/beat MAX- 160ml/beat
Q: REST- 5l/min MAX- 30-40L/min
Tidal Volume, Breathing Frequency and Minute Ventilation at rest and max?
TV: REST- 0.5l/min MAX: 3-5l/min
f: REST- 12-14 breaths/pm MAX: 40+ breaths/pm
VE: REST- 6-8l/min VE: MAX- 200+l/min
Cardiac Control/ Nervous Stimulation?
Atrial and Ventricular Diastole
During atrial and ventricular diastole there is no electrical impulse
Relaxed heart chambers filled with blood
From the vena cava and pulmanory vein
As the cupid valves open and semi-lunar valves close
Cardiac Control- Atrial and Ventricular Systole
ATRIAL
Impulse sent to the SA node
Creates a wave-like contraction, over the atrial-myocardium
Past the cuspid valves into the ventricles
VENTRICLE
Impulse reaches AV node
Cuspid valves close during ventricle systole
Impulse travels down Bundle of His to Purkinje fibres
Across Ventricular myocardium
Blood forced out of ventricles into the aorta and pulmanory artery
Said to by MYOGENIC= involuntary nervous control
Define Stroke Volume?
The volume of blood ejected from the LEFT ventricle per beat
Define venous return?
The volume of blood that returns to the right atrium
Describe what the oxygen disassociation curve shows and explain why it can be useful for understanding the effect of exercise on o2/ Hg disassociation?
A graph which shows the -PATRIAL PRESSURE OF 02
and the -SATURATION OF Hg
Temp pp of c02 pp of 02 decreases Increased acidity Bohr shift- to the RIGHT
Describe the composition of a sedentary individuals diet?
55% carbs
30% fats
15% proteins
(ELITE= higher protein content- 55%+ )
Critically evaluate the use of Pharmacological Aids?
ANABOLIC STERIODS
-increased protein synthesis, increased muscle mass, increased force of contraction BUT liver damage, hormonal disturbances, acne, decreased fertility
HGH
-increased protein synthesis, increased muscle mass, increased fat metabolism BUT leads to multi-organ failure, abnormal bone development= decreased stability
Rh EPO
-increased red blood cells, increased 02 transport, increased intensity and duration BUT hypervisocity, heart failure
Plan a training plan to increase EXPLOSIVE strength?
Singular, high speed contraction- the force the nms can apply to a resistance
70-85% HRM
1:3
4-6 reps
3 sets
Describe the effects on insuffientt 02 supply on the breakdown of glucose for ATP resynthesises?
ANAEROBIC GLYCOSIS
Glycogen converted to pyruvic acid via PFK
Lack of oxygen leads to LDH causing Lactic Acid production
Inhibits enzyme activity
5% of potential energy released
CAUSES FATIGUE
Explain the benefits of NSAID’s?
- decrease inflammatory response to injury
- inhibit natural chemical release of pain
- allows PAIN RELEIF `
Using Newtons laws of motion explain how a basketball player achieves maximum height within a layup shot?
n1 (inertia) = will remain on the floor untill a force is generated
The force applied needs to be greater than the players inertia
n2( acceleration)= the rate of change of momentum upwards vertically is proportional to the downwards force applied to the court
The player will act in the SAME DIERCTION of the force which is applied
n3(reaction)= will be an equal and opposite reaction force to the players action force, allowing them to move upwards vertically
Using Newtons laws of motion explain how a basketball player achieves maximum height within a layup shot?
n1 (inertia) = will remain on the floor untill a force is generated
The force applied needs to be greater than the players inertia
n2( acceleration)= the rate of change of momentum upwards vertically is proportional to the downwards force applied to the court
The player will act in the SAME DIERCTION of the force which is applied
n3(reaction)= will be an equal and opposite reaction force to the players action force, allowing them to move upwards vertically
Critically evaluate the ATP-PC system?
+ve- no fatiguing bi-products, production/ resynthesise of ATP is fast, no delay for O2
-ve only 1ATP resynthesised so a low energy yield, only 10 seconds of energy production
Critically evaluate the Glycolytic System?
+ve- fast resynthesis, larger ATP yield than the ATP-PC system, large stores of glycogen available in the liver and muscles
-ve- LA production inhibits enzyme activity and stimulates pain receptors, only up to 3 minutes of energy production
Critically evaluate the Aerobic energy system?
+ve- large ATP yeild of 38 ATP, readily available glycogen for aerobic glycosis and FFA’s in beta-oxidation, more than 3 mins energy production
-ve- SLOW, MORE COMPLEX
HR, SV and Q volumes?
Untrained?
70bpm -220-Age, 70ml/beat- 100m’/beat, 5l/min- 20-30l/min
Trained?
50bpm-220-Age, 100ml/beat- 120ml/beat, 5l/min- 30-40l/min
TV, f, and VE values?
Untrained?
0.5l/breath- 3l/breath, 11-40 breaths, 5l/min- 120l/min
Trained?
0.5l/breath- 5.5l/breath, 12-50 breaths, 5l/min- 400+l/min
HR is regulated by neural, hormonal and intrinsic factors. How does the nervous system react and respond to changes in HR during an exercise period?
The CCC responds to NEURAL information
This is supplied by chemoreceptors, baroreceptors and proprioceptors
Increase sympathetic nervous system involvement
Through Accelerator Nerve
Increased firing of the SA node
Increased HR
Describe how venous return is aided during physical activity when a person is exercising in an upright position?
Aided by increased actions of SKELETAL, RESPIRATORY and CARDIAC pumps
Pocket Valves prevent the Backflow of blood- increased blood flow back to the heart
What effect does enhanced venous return have on cardiac output?
SV is dependant on VR
An increase in VR will increase myocardial stretch
Meaning the tissue contracts more forcefully
To increase SV= Frank Starling Mechanism
Q= HR x SV
= increase in cardiac output
Define Residual Volume?
Define Vital Capacity?
RV- the volume of air left within the lungs after max expiration
VC- the largest amount of air that can be expired after the largest inspiration
Explain what is meant by partial pressure of oxygen?
The pressure/ compaction that oxygen exerts within a mixture of gases
Identify the long term adaptations of the cardiovascular system after a training programme?
Vascular system adaptations?
Cardiac hypertrophy
Myocardial hypertrophy= increased elastic recoil of the myocardium
Increased stretch of ventricular walls (SV)
Increased RBC’s
Increased hypertrophy
Increased CAPPILARISATION and increased diffusion in capillary beds
Increased ELASTICITY OF SMOOTH MUSCLE (in the arteries)
Describe four changes that would take place in the muscle cell due to a period of aerobic training?
- increased glycogen stores
- increased mitochondria
- increased MYOLGLOBIN
- increased slow twitch, slow oxidative/ TYPE 1 fibres
Evaluate Glycogen Loading?
Increase glycogen stores by up to 50%
Delay fatigue
Increase endurance capacity
Hypoglycaemia in the Depletion Stage
Lethargy
Increased injury risk
Gastrointestinal Problems
Evaluate Hydration?
Replace lost electrolytes
Regulate body temp and reduce CV drift
Keep joints lubricated
Hypertonic= glucose and energy
Glycogen can dehydrate further
Evaluate Creatine Supplementation?
Increase PC stores
Increase ATP-PC system fuel
Increase in intensity and duration
Muscle cramps
Weight Gain
Water retention
Evaluate the use of Caffeine?
Increase nervous stimulation
Increase focus and concentration
Increased mobilisation of fat
Can have a diuretic effect= dehydration
Shaking/ nausea
Evaluate the use of Bicarbonate and Nitrates?
BICARBONATE +alkaline= buffers LA +increase LA tolerance
+Delay OBLA, +Increase intensity and duration
-Gastrointestinal problems
-Unpleasant taste= nausea
Nitrates +dilates blood vessels + decrease blood pressure +increase intensity
-Headaches, dizziness, possible carcinogenic risk
Describe the main concepts of plyometric training and evaluate it’s use?
Eccentric to concentric contractions
100% effort
Uses stretch reflex inhibition to recruit more motor units
+sport specific, allows max development
- can cause acute injuries related to knee and hip stability, can bring on overuse/ chronic injuries eg: achilleas tendinosis
What causes DOMS and how can they be reduced?
MICRO TEARS
Eccentric actions
Cause Inflammatory response
COOL DOWN
COOLING AIDS
Give two positives of using static stretching?
Simple,
Active and Passive access to range of movement
Uses the “inverse stretch reflex”
An elite swimmer performs a flat-out 100m freestyle swim in 50 seconds. Describe how ATP is regenerated during the swim?
50 seconds= GLYCOLITIC SYSTEM
Glycogen broken down within the sarcoplasm by PFK
Pyruvic Acid
Absence of 02= LDH= lactate production
Impartial glycolysis
How could information on oxygen debt recovery be of use to an athlete and coach in training?
Work: relief ratios to inhibit LA build up
Accumulation of LA leads to inhibited enzyme production
COOL DOWN/ active recovery
EPOC knowledge- fast alactacid and slow lactacid
30 secs= half PC
Define “Plane”?
An imaginary flat surface that divides the body
Strength adaptations after a training programme?
Increased glycogen Increased ATP-PC Hypertrophy Hyperplasia Increased buffering capacity Increased OBLA delay Increased ENZYME activity
Explain the use of the Queens College Step Test in testing aerobic capacity?
Define VO2 max?
State factors affecting aerobic capacity?
41cm, 3 mins, take HR for 5 seconds after 15 seconds
The largest amount of 02 that can be taken in per minute during maximal, high intensity work
Age, Gender, Training, Physiological Makeup (respiratory-cardio-capillarisation)
Explain why knowledge of Excess Post Oxygen Consumption is beneficial to an 800m runner planning training?
EPOC= oxy-myoglobin link, PC stores, lactic acid
Warm up= REDUCES oxygen deficit
Cool down= levels remain elevated
Work: Relief -1:2
PC= 30 seconds= 50% of stores
Evaluate the use of Cooling aids/ Contrast therapy?
3-5 days after injury when swelling has decreased
Cold: Warm ratio = 1:3 minutes
Risks with heat=
Apply heat too early/too long
Can cause increased swelling/oedema
Risks associated with ice=
Ice burns/tissue damage
Nerve damage (if in contact too long)
Uncomfortable
Describe the SHORT TERM effects of performing at high altitude on the cardiovascular and respiratory systems?
CV- decreased SV
Decreased blood plasma volume
Decreased MAXIMAL cardiac output
Respiratory- TV INCREASES
Breathing frequency INCREASED
Decreased diffusion/ diffusion gradient
Positives and Negatives of Hydration and Caffeine?
Hydration- Reduces dehydration, prevents overheating and CV drift
Can cause a LOSS of electrolytes and NAUSEA
Caffeine- increased fat breakdown, increased nervous stimulation
Acts as a DIURETIC, nausea/ sickness
What is LDL and HDL cholesterol?
LDL= BAD HDL= good
What acronym is used for injury assessment and what acronym is used for injury TREATMENT?
Assessment- Stop. Ask, Look, Touch, Active movement, Passive movement, Strength testing
Treatment- Protect , Rest, Ice, Elevate
Define balanced and unbalanced forces?
Balanced forces- when opposing forces are equal and in an OPPOSITE direction
Net force= 0
Constant velocity
Unbalanced forces= when opposing forces are unequal
Net force= positive/ negative
Acceleration/ Deceleration
Discuss the importance of acclimatisation and the timing of arrival for an aerobic event over 2,400 m?
Release of EPO Allow stabilised breathing frequency/ ventilation Decrease SV as HR remains elevated Decrease changes of altitude sickness 2,400m= 1-2 WEEKS
Design a single training plan to develop explosive strength of a performer of your choice?
EXPLOSIVE= high intensity
75-80% 1RM
6-10 reps
4-6 sets
1:3
Differences between fast alactacid and slow lactacid?
Define oxygen deficit?
FAST- 1-4L of 02, 3 minutes
SLOW- 5-8L of 02, 3 minutes- 1 hour
“DNA: ‘Lacticacid’ component for
point 1. Need “DEBT” component
DEFECIT= the volume of oxygen that WOULD BE needed to complete an activity “entirely AEROBICALLY”
Explain the use of a HIIT training session to improve aerobic capacity?
- Periods of high intensity work and recovery/ rest periods/ intervals
- (duration) 20-60 minutes for full session
- (type) cross-training/ cycling/ running/ boxing/ jumping/ swimming/ star jumps/ burpees
etc./ resistance work - Work intensity 80-95% of max HR/ 70-90% VO2max
- Work duration 5 seconds to 8 minutes
- 4-10 sets/ 10+ reps
- Recovery intensity lower or 40-50% of max HR
- Work:relief ratio/ recovery duration = 1:0.5/ 2:1/ 1:1/ work times twice as long or equal to
recovery time
Explain the use of limb kinematics in sport?
Technology- 3D analysis/ slow motion cameras
Use- gait analysis, joint angles
Injuries- decreases chance of overuse/ strain injuries
Compare acute and chronic injuries?
Factors affecting flexibility?
Acute- Develop SUDDENLY, due to an impact
Chronic- Develop SLOWLY, due to an overuse
Gender- oestrogen
Training- PNF
Joint Type- Ball and Socket
Temperature= Warm up
The two “H’s” as adaptations from a period of strength training?
Hyperplasia- increase in number of muscle fibres myofibrils/crossbridges
Hypertrophy
How can a performer increase acceleration?
Increased force applied
Increased friction- use of spikes on a sprinter
DECREASED air resistance- become more streamlined
DECREASED mass- a high jumper looses weight before competing
Define Angular Velocity and give the equation ?
The rate of change in angular displacement
displacement/time taken
rads/sec
Explain the start of a spin around an axis of rotation of angular momentum?
At the point of take off the diver distributes their mass away from the AOR, so MI is high, AV is low and the GEATEST potential ANGULAR MOMENTUM is established
draw OUT THE graph that demonstrates the relationship between MI AV and AM?
Why may a performer wish to decrease stability?
Increase SPEED/ velocity when performing
Increase ROTATION/ allow rotation to occur
Change direction FAST eg: a netball player pivots and changes direction fast
Decrease MOVEMENT TIME eg: a sprint start
What are the component parts of a first class lever at one point within the body?
Fulcrum= joint between head and first vertebrae Load= front part of head, cranium Effort= muscles attached to the cranium- trapezius
1st “joint between cranium and first vertebra”
2nd “METARSALS JOINT”
At the start of exercise the diaphragm and external intercostals contract with more force to increase tidal volume.
Explain how this change takes place?
RCC
Medulla Oblongata
Baroreceptors detect increase in blood pressure
Chemoreceptors detect decrease in pH
RCC sympathetically increases breathing- respiratory muscles contract MORE
The ICC is part of the RCC- increases breathing
What is bradycardia?
A lower resting HR
Identify the Strengths and Limitations of fitness testing?
- Identify strengths and weaknesses
- Compare to normative data
- Starting level of fitness
- MOTIVATE and PROVIDE goals
Not in a competitive situation
Doesn’t replicate actual movements
Not MAXIMAL
Aerobic Capacity Adaptations- Respiratory System, Cardiovascular System, Musco-skeletal and metabolic system?
Respiratory System- stronger muscles= Increased TV, f, VE
Increased surface area of alveoli
Increased gaseous exchange
Cardiovascular
Increased HR and SV due to cardiac hypertrophy
Increased Hg AND RBC
Increased blood plasma decreases viscosity
Bradycardia
Musco-skeletal SO hypertrophy/ increase Increased mitochondria size Increased myoglobin Increased strength of tendons
Metabolic
Increased activity of aerobic enzymes
Decreased fat mass= increased fat metabolism
Anaerobic strength adaptations- Neural, Muscular and Connective tissue, Metabolic?
Neural- increased motor unit recruitment- FG and FOG, DECREASED inhibition of the stretch reflex to allow GREATER contraction
Muscular and Connective Tissue- increased strength of tendons and ligaments
HYPERTROPHY - FG
HYPERPLASIA
Metabolic
Increased activity of anaerobic enzymes- ATPase
Increased STORES of ATP, Glycogen and PC
Increased buffering capacity/ neutralising effect
WHY does HR decrease after a period of exercise?
Decreased VR to the right atrium of the heart
Reduced action of skeletal muscle pump
(decreased Demand)
Describe a TRAINING session to work on aerobic capacity with continuous training?
WARM UP - pulse raisers and dynamic stretches
20+ mins
60-75% of HR max
(Type) Jogging / swimming / cycling / rowing / aerobics
COOL DOWN- static stretches
Explain the use of a hand grip dynameter?
- Adjust the grip to suit hand size
- Hold dynamometer with straight arm (above head)
- Squeeze the grip maximally / with maximum force (bringing the arm down slowly)
