Memory Hooks Flashcards
Gaseous exchange at rest
GASPDD
G = Gas (O2/CO2)
A = Area (Alveoli/Muscle)
S = Special rule (High to low concentration)
P = Partial pressure (PPO2/PPCO2)
D = Diffusion
D = Steep diffusion gradient
Nervous stimulation of a motor unit
MAN-SAYS-ALL
M = Motor neurone + muscle fibre
A = Action potential travels down axon
N = Neuromuscular junction
S = Synaptic cleft
A = Acetylcholine (neurotransmitter)
Y = Why?
S = Signal can pass into muscle fibres
ALL = If signal is high enough, ALL muscle fibres contract. If it is not high enough, NO muscle fibres contract
Recovery from exercise
Seth Rawins is Cool
R - Relief (work:relief) ratio
A = Active Recovery
W = Warm up
I = Intensity
N = Nutrition (protein, creative, carbohydrates)
S = Strategies (time-outs)
IS
Cool = Cooling Aids (ice baths)
Conduction System of the heart
(Cardiac cycle + conduction system)
F, F, I, E, I, I, I, E
Fill = Atria fill (diastole)
Fill = Ventricles fill (diastole)
Impulse = SA Node generates an impulse
Empty = Atria empty (systole) + squeeze
Impulse = AV Node - delay
Impulse = Bundle of HIS -> Bundle branches
Impulse = Purkinje Fibres
Empty = Ventricular systole + eject
Intrinsic control of Heart rate / Venous return
RAMBLE makes you HOT
R = Return of blood to the Right Atrium
A = Atrium wall stretch - Increase firing rate of SA node
M = More
B = Blood for the
L = Left Ventricle
E = EXTRA / Increases force of contraction & stroke volume
HOT = Increase Temperature - increased firing rate -> increased heart rate
Venous Return Mechanism
Mechanisms Given To Maintain Venous Return
M = Muscular Pump
G(T) = Gravity
M = Smooth Muscle
V = Pocket Valves
R = Respiratory Pump
Acclimatisation
When acclimatising you must set up BASE
B = Breathing rate increase
A = Altitude sickness decrease
S = Stroke volume & cardiac output reduce
E = Erythropoietin increases / RBC production increased
Redistribution of blood
Redistribution= REVVVASTibution
R = Receptors (Proprio, Baro, Chemo)
E = Enters
V = Vasomotor Control Centre
V = Vascular Shunt
V = Vasodilation / Vasoconstriction
A = Arterioles / Pre-capillary sphincters
S = Supplying blood / oxygen where
T = Tissue / Organs or Muscles
Mechanics of breathing at rest
DERVAP
D = Diaphragm
E = External Intercostal Muscles
R = Ribs
V = Volume
A = Air
P = Pressure
Inspiration:
D - Contracts / flattens
E - Contracts
R - Moves up and out
V - Increases
A - Moves in
P - Decreases
Expiration:
D - Relaxes / domes
E - Relaxes
R - Moves down and in
V - Decreases
A - Moves out
P - Increases
Mechanics of breathing at exercise
DERVAP & EXercise = Extra / SSP IRO
D = Diaphragm
E = External Intercostal Muscles
R = Ribs
V = Volume
A = Air
P = Pressure
Inspiration:
D - Contracts HARDER
E - Contracts HARDER
R - Moves up and out FURTHER
V - Increases FURTHER
A - MORE moves in
P - Decreases further
S = Sternocleidomastoid (SCM)
S = Scaleus
P = Pectoralis Minor
Expiration:
D - Relaxes MORE
E - Relaxes MORE
R - Moves down and in FURTHER
V - Decreases FURTHER
A - MORE moves out
P - Increases FURTHER
I = Internal Intercostal Muscles
R = Rectus Abdominals
O = Obliques
Bohr shift
Dcr TACO
Dcr = Dissociation curve shifts to the right
T = Temperature increases in blood and muscle tissue
A = Acidity increases in blood and muscle tissue
C = Carbon dioxide has a steeper diffusion gradient between muscle tissue and blood
O = Oxygen has a steeper diffusion gradient between blood and muscle
AFFINITY = Oxygen Affinity is reduced
Disadvantages to using Anabolic steroids
MAAD
M = Mood swings
A = Aggressive
A = Acne
D = Damage to liver / heart
Advantages to using Erythropoietin (EPO)
EPO
E = Endurance Increase (delay fatigue)
P = Performance Increase
O = O2 transport increase
Disadvantages to using Erythropoietin (EPO)
EPO = EPQ
EPO = Natural levels of EPO decrease
E = Extra blood (thicker)
P = Pressure Increases (due to clots - leads to heart failure)
Q = Cardiac Output Decreases
Advantages to using Human Growth Hormone (HGH)
FGH
F = Fat breakdown
G = Growth & Glucose
H = Healing
Disadvantages to using Human Growth Hormone (HGH)
HGH
H = Hands (abnormal)
G = Growth (facial bone & heart)
H = Hair (increase)
Advantages and Disadvantages of taking Nitrate
BEETRootT
B = Blood pressure decreases
E = Extra Blood Flow
E = Endurance / Performance increases
T = Time you can exercise increases / delays fatigue
Root = Root vegetable
T = Trouble aHEAD -> Headaches
Advantages and Disadvantages of taking Caffeine
CAFFEINED
C = Concentration Increases
A = Anxiety Increases
F = Focus Increases
F = Fats used
E = Extra glycogen
I = Insomnia
N = Nerve stimulation
E = Endurance Increases
D = Dehydration
Advantages and Disadvantages of taking Bicarbonate
Bi-Car-BONATE
Bi = Buffering CapacITY
Car = Sickness
B = Baking soda
O = Delays OBLA
N = Not good for gastrointestinal
A = Anaerobic
T = Tolerance to Lactic Acid increases
E = Extra performance / endurance
Advantages and Disadvantages of taking Creatine
CCREATINE
C = CP (PC) Stores increase
C = Cramps increase
R = Retention of water
E = Energy for
A = ATP-PC system
T = Training duration and
I = Intensity increase
N = Not good for gastrointestinal
E = Extra weight
Factors affecting VO2 max
TAGG
T = Training type -> performing aerobic endurance training will cause an increased VO2 max due to adaptations e.g. capillarisation
A = Age -> VO2 max declines 1% per year from early 20s due to lost elasticity in heart, blood vessels and lungs
G = Gender -> Females have a lower VO2 max than males due to smaller lung volumes
G = Genetics - More SO muscle fibres means a higher O2 carrying capacity so a higher VO2 max
Physiological Adaptations to Aerobic training
12345668910 - Rhyming
1) RUN = Homerun = Baseball player = wears caps = Capillarisation (CARDIOVASCULAR)
Increased capillarisation around the alveoli and muscle increases efficiency of gaseous exchange
2) BOO = Eyes dilate = Vasodilation (CARDIOVASCULAR)
Increase in ability of pre-capillary sphincters and arterioles to vasodilate / Vascular shunt
3) Sweets = M&M’s = Myoglobin & Mitochondria (MUSCULAR)
Increased store of myoglobin and mitochondria
4) Award = Trophy = Cardiac Hypertrophy (CARDIOVASCULAR)
Increased SV, Q, resting HR and venous return
5) Drive = Car goes to mechanics = Mechanics of breathing (RESPIRATORY)
Increased intercostal and diaphragm hypertrophy
Increased tidal volume and minute ventilation
6) Flicks = Flick knife = Cuts = Blood = Red Blood Cell Production (CARDIOVASCULAR)
Increased RBC production means more O2 to working muscles
6) Anorexic = thin = Decreased blood viscosity (CARDIOVASCULAR)
Blood is less thick, meaning it can travel through the system quicker due to less friction
8) Weight = Gym to look buff = Buffering capacity (METABOLIC)
Increased buffer capacity of lactic acid - body can tolerate and remove lactic acid
9) Dine = Italian = Ravioli = Alveoli = (RESPIRATORY)
Increased SA of alveoli - greater area for gas exchange
10) En = Enzyme (METABOLIC)
Increased aerobic activity to break down glycogen
Centre of mass
Sun, Shoe, Tree
Sun = Height of COM - Lower COM more stable a performer is eg. Rugby player lowers COM for a tackle
Shoe = Base of support - Wider BOS will allow greater stability / margin of error of COM eg. Headstand remains stable
Tree = LOG = Line of gravity - If line of gravity or centre of mass within base of support creates a more stable position eg. Headstand - COM and BOS in straight line
Effects of training in the heat on the cardiovascular system
The effect DB has on your HEART
D = Dehydration - Reduced blood plasma which means that…
B = Blood viscosity increases
Heart (results in) = Reduced SV and Q which means HR increases
Effects of training in the heat on the respiratory system
Respiratory system is a SOD in the heat
S = Sunlight - increase pollen - increased irritation
O = Oxygen consumption maintain - breathing rate increased and O2 deficit increased
D = Dehydration.- drying of the airways - increased mucus production - construction of airways and decreased volume of gaseous exchange
