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Y13 A Level PE- Jones > Jones- AI Questions? > Flashcards

Jones- AI Questions? Flashcards

1
Q

-Using Newtons Analogue of N1, explain the conservation of Angular Momentum?

A

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

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2
Q

Actions at the hip?

A 
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

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3
Q

What ergogenic aids would be suitable for an aerobic performer?

A

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

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4
Q

What are the six methods used for treatment of injury?

A 
Stretching 
Physiotherapy 
Massage- scar tissue, realignment, inflammation, ROM, flush
Contrast therapy 
NSAID's-paracetamol and ibuprofen
Surgery- open and keyhole surgery
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5
Q

What are “shin splints”?

A

Damage to your tibialus anterior and posterior

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6
Q

What is tendinosis and what are the two main areas of tendinosis?

A

Damage to the collagen of a tendon
Can lead to tendonitis in the wrist and lower leg

Achilles tendinosis and Tennis Elbow

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7
Q

Intrinsic and Extrinsic factors affecting injury?

A

INTRINISIC= posture alignment, previous injury, physiological makeup, orthopaedic/ skeletal features

EXTRNNSIC= volume and overload of TRAINING
Equipment
Technique that is taught
Environmental conditions

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8
Q

Conservation of Angular Momentum Main points?

A

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

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9
Q

Heart Rate, Stroke Volume and Cardiac Output

UNTRAINED?

A

HR- REST: 60-75 bpm MAX- 220-age

SV: REST: 70ml/beat MAX- 120ml/beat

Q: REST: 5l/min MAX- 30-40l/min

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10
Q

Heart Rate, Stroke Volume and Cardiac Output? TRAINED?

A

HR: REST: 50bpm MAX- 220-age

SV: REST- 100ml/beat MAX- 160ml/beat

Q: REST- 5l/min MAX- 30-40L/min

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11
Q

Tidal Volume, Breathing Frequency and Minute Ventilation at rest and max?

A

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

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12
Q

Cardiac Control/ Nervous Stimulation?

Atrial and Ventricular Diastole

A

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

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13
Q

Cardiac Control- Atrial and Ventricular Systole

A

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

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14
Q

Define Stroke Volume?

A

The volume of blood ejected from the LEFT ventricle per beat

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15
Q

Define venous return?

A

The volume of blood that returns to the right atrium

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16
Q

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

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
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17
Q

Describe the composition of a sedentary individuals diet?

A

55% carbs
30% fats
15% proteins

(ELITE= higher protein content- 55%+ )

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18
Q

Critically evaluate the use of Pharmacological Aids?

A

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

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19
Q

Plan a training plan to increase EXPLOSIVE strength?

A

Singular, high speed contraction- the force the nms can apply to a resistance

70-85% HRM
1:3
4-6 reps
3 sets

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20
Q

Describe the effects on insuffientt 02 supply on the breakdown of glucose for ATP resynthesises?

A

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

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21
Q

Explain the benefits of NSAID’s?

A
  • decrease inflammatory response to injury
  • inhibit natural chemical release of pain
  • allows PAIN RELEIF `
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22
Q

Using Newtons laws of motion explain how a basketball player achieves maximum height within a layup shot?

A

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

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23
Q

Using Newtons laws of motion explain how a basketball player achieves maximum height within a layup shot?

A

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

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24
Q

Critically evaluate the ATP-PC system?

A

+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

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25
Q

Critically evaluate the Glycolytic System?

A

+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

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26
Q

Critically evaluate the Aerobic energy system?

A

+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

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27
Q

HR, SV and Q volumes?

A

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

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28
Q

TV, f, and VE values?

A

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

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29
Q

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?

A

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

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30
Q

Describe how venous return is aided during physical activity when a person is exercising in an upright position?

A

Aided by increased actions of SKELETAL, RESPIRATORY and CARDIAC pumps

Pocket Valves prevent the Backflow of blood- increased blood flow back to the heart

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31
Q

What effect does enhanced venous return have on cardiac output?

A

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

32
Q

Define Residual Volume?

Define Vital Capacity?

A

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

33
Q

Explain what is meant by partial pressure of oxygen?

A

The pressure/ compaction that oxygen exerts within a mixture of gases

34
Q

Identify the long term adaptations of the cardiovascular system after a training programme?

Vascular system adaptations?

A

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)

35
Q

Describe four changes that would take place in the muscle cell due to a period of aerobic training?

A
  • increased glycogen stores
  • increased mitochondria
  • increased MYOLGLOBIN
  • increased slow twitch, slow oxidative/ TYPE 1 fibres
36
Q

Evaluate Glycogen Loading?

A

Increase glycogen stores by up to 50%
Delay fatigue
Increase endurance capacity

Hypoglycaemia in the Depletion Stage
Lethargy
Increased injury risk
Gastrointestinal Problems

37
Q

Evaluate Hydration?

A

Replace lost electrolytes
Regulate body temp and reduce CV drift
Keep joints lubricated

Hypertonic= glucose and energy
Glycogen can dehydrate further

38
Q

Evaluate Creatine Supplementation?

A

Increase PC stores
Increase ATP-PC system fuel
Increase in intensity and duration

Muscle cramps
Weight Gain
Water retention

39
Q

Evaluate the use of Caffeine?

A

Increase nervous stimulation
Increase focus and concentration
Increased mobilisation of fat

Can have a diuretic effect= dehydration
Shaking/ nausea

40
Q

Evaluate the use of Bicarbonate and Nitrates?

A

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

41
Q

Describe the main concepts of plyometric training and evaluate it’s use?

A

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

42
Q

What causes DOMS and how can they be reduced?

A

MICRO TEARS
Eccentric actions
Cause Inflammatory response

COOL DOWN
COOLING AIDS

43
Q

Give two positives of using static stretching?

A

Simple,
Active and Passive access to range of movement
Uses the “inverse stretch reflex”

44
Q

An elite swimmer performs a flat-out 100m freestyle swim in 50 seconds. Describe how ATP is regenerated during the swim?

A

50 seconds= GLYCOLITIC SYSTEM

Glycogen broken down within the sarcoplasm by PFK
Pyruvic Acid
Absence of 02= LDH= lactate production
Impartial glycolysis

45
Q

How could information on oxygen debt recovery be of use to an athlete and coach in training?

A

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

46
Q

Define “Plane”?

A

An imaginary flat surface that divides the body

47
Q

Strength adaptations after a training programme?

A 
Increased glycogen 
Increased ATP-PC 
Hypertrophy 
Hyperplasia 
Increased buffering capacity 
Increased OBLA delay 
Increased ENZYME activity
48
Q

Explain the use of the Queens College Step Test in testing aerobic capacity?

Define VO2 max?

State factors affecting aerobic capacity?

A

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)

49
Q

Explain why knowledge of Excess Post Oxygen Consumption is beneficial to an 800m runner planning training?

A

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

50
Q

Evaluate the use of Cooling aids/ Contrast therapy?

A

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

51
Q

Describe the SHORT TERM effects of performing at high altitude on the cardiovascular and respiratory systems?

A

CV- decreased SV
Decreased blood plasma volume
Decreased MAXIMAL cardiac output

Respiratory- TV INCREASES
Breathing frequency INCREASED
Decreased diffusion/ diffusion gradient

52
Q

Positives and Negatives of Hydration and Caffeine?

A

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

53
Q

What is LDL and HDL cholesterol?

A 
LDL= BAD 
HDL= good
54
Q

What acronym is used for injury assessment and what acronym is used for injury TREATMENT?

A

Assessment- Stop. Ask, Look, Touch, Active movement, Passive movement, Strength testing

Treatment- Protect , Rest, Ice, Elevate

55
Q

Define balanced and unbalanced forces?

A

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

56
Q

Discuss the importance of acclimatisation and the timing of arrival for an aerobic event over 2,400 m?

A 
Release of EPO 
Allow stabilised breathing frequency/ ventilation
Decrease SV as HR remains elevated 
Decrease changes of altitude sickness
2,400m= 1-2 WEEKS
57
Q

Design a single training plan to develop explosive strength of a performer of your choice?

A

EXPLOSIVE= high intensity

75-80% 1RM
6-10 reps
4-6 sets
1:3

58
Q

Differences between fast alactacid and slow lactacid?

Define oxygen deficit?

A

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”

59
Q

Explain the use of a HIIT training session to improve aerobic capacity?

A
  1. Periods of high intensity work and recovery/ rest periods/ intervals
  2. (duration) 20-60 minutes for full session
  3. (type) cross-training/ cycling/ running/ boxing/ jumping/ swimming/ star jumps/ burpees
    etc./ resistance work
  4. Work intensity 80-95% of max HR/ 70-90% VO2max
  5. Work duration 5 seconds to 8 minutes
  6. 4-10 sets/ 10+ reps
  7. Recovery intensity lower or 40-50% of max HR
  8. Work:relief ratio/ recovery duration = 1:0.5/ 2:1/ 1:1/ work times twice as long or equal to
    recovery time
60
Q

Explain the use of limb kinematics in sport?

A

Technology- 3D analysis/ slow motion cameras

Use- gait analysis, joint angles

Injuries- decreases chance of overuse/ strain injuries

61
Q

Compare acute and chronic injuries?

Factors affecting flexibility?

A

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

62
Q

The two “H’s” as adaptations from a period of strength training?

A

Hyperplasia- increase in number of muscle fibres myofibrils/crossbridges
Hypertrophy

63
Q

How can a performer increase acceleration?

A

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

64
Q

Define Angular Velocity and give the equation ?

A

The rate of change in angular displacement
displacement/time taken

rads/sec

65
Q

Explain the start of a spin around an axis of rotation of angular momentum?

A

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?

66
Q

Why may a performer wish to decrease stability?

A

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

67
Q

What are the component parts of a first class lever at one point within the body?

A 
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”

68
Q

At the start of exercise the diaphragm and external intercostals contract with more force to increase tidal volume.
Explain how this change takes place?

A

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

69
Q

What is bradycardia?

A

A lower resting HR

70
Q

Identify the Strengths and Limitations of fitness testing?

A
  • 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

71
Q

Aerobic Capacity Adaptations- Respiratory System, Cardiovascular System, Musco-skeletal and metabolic system?

A

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

72
Q

Anaerobic strength adaptations- Neural, Muscular and Connective tissue, Metabolic?

A

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

73
Q

WHY does HR decrease after a period of exercise?

A

Decreased VR to the right atrium of the heart
Reduced action of skeletal muscle pump

(decreased Demand)

74
Q

Describe a TRAINING session to work on aerobic capacity with continuous training?

A

WARM UP - pulse raisers and dynamic stretches
20+ mins
60-75% of HR max
(Type) Jogging / swimming / cycling / rowing / aerobics
COOL DOWN- static stretches

75
Q

Explain the use of a hand grip dynameter?

A
  1. Adjust the grip to suit hand size
  2. Hold dynamometer with straight arm (above head)
  3. Squeeze the grip maximally / with maximum force (bringing the arm down slowly)

Y13 A Level PE- Jones (8 decks)

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