Rag Sheet Revision Questions Flashcards
What are the disadvantage of beta oxidation
Complicated system which takes a while for enough O2 to be available
FFA transportation to the muscles is low- needs 15% more O2 to be broken down than glycogen
Name 7 causes of fatigue
Glycogen depletion Lactic acid build up Reduced rate of ATP synthesis Dehydration Reduced levels of calcium Reduced levels of acetylcholine Thermoregulation
What happens in the fast replenishment stage of EPOC
The restoration of ATP and PC stores
Re-saturation of myoglobin with O2
Increased rate of respiration continue to supply O2 to give energy for ATP resynthesis and replenishment of PC stores
Full process takes 3 minutes
What happens in the slow stage of EPOC
Removal of lactic acid
Takes up to 1 hour
Maintenance of elevated heart rates and respiratory rates
Replenishment of muscle glycogen stores
How can lactic acid be removed from the blood
Oxidation into CO2 and H2O in the inactive muscles and organs
Used as energy source
Conversion into glycogen- then stored in muscles/ liver
Conversion into proteins
Conversion into glucose
Excreted in sweat and urine
What factors affect glycogen replenishment
Exercise type
How/ when much carbs are consumed afterwards
What is oxygen deficit
The amount of O2 that the performer was short of when exercising
What 3 receptors control muscle contraction
Proprioceptors
Muscle spindles
Golgi tendon organs (GTO’s)
What are the 3 types of muscle fibre
Type 1- slow twitch
Type 2a - fast oxidative glycolytic
Type 2b - fast twitch glycolytic
Training can cause what type of muscle fibre to be transferred to which other type of muscle fibre
Type 2b can take on characteristics of type 2a but training will not convert one type into another
What are 3 key point for the type 1 muscle fibre
Low contraction speed
Aerobic
High resistance to fatigue
What are 3 key points for type 2a muscle fibres
More resistant to fatigue than type 2b
Anaerobic
Used for speed power based activities
What are 3 key points for the type 2b muscle fibre
Highest force of contraction
High anaerobic capacity
Low resistance to fatigue
What is spatial summation
Where a muscle contracts as a result of a progressive increase in the arrival of impulses
What is wave summation
The increase in the strength of a contraction as a result of another impulse arriving before the muscle has fully relaxed.
What is multiple unit summation
More motor units are recruited to increase the strength of a contraction. Fast twitch units will be recruited ahead of slow twitch for a more powerful contraction
What are the key points for creatine as an ergogenic aid
Increases amount of PC stored in muscles
Allows the ATP-PC threshold to be extended
Ideal for athletes in explosive events
Side effects- dehydration, bloating, muscle cramps, liver damage
What are the key points for herbal remedies as ergogenic aids
Advertised as natural
Can decrease body fat, increase muscle mass, enhance energy, improve strength
Claims aren’t proven
What are the key points for protein supplements as ergogenic aids
Used to enhance muscle growth and repair
Can increase muscle mass and endurance
Can be taken by those who have a short fall of protein in their diet
Can cause liver and kidney damage
Can cause a negative nitrogen balance causing fatigue
What are the key points for using bicarbonate of soda as an ergogenic aid
Soda loading Reduces acidity in the muscles Increases buffering capacity of blood Delays fatigue for longer Can result in vomiting, cramping, diarrhoea and bloating
What are the key points for caffeine as an ergogenic aid
Stimulant, increases mental alertness
Reduces fatigue
Can improve mobilisation of fatty acids
Dehydration, insomnia, anxiety possible
Explain how fats are introduced into the Krebs cycle
Fats are broken down into glycerol and then FFA
FFA undergoes beta oxidation in the mitochondria
Beta oxidation converts the FFA into acetyl-CoA
What physiological adaptation takes place when period of aerobic training takes place
Increase ejection fraction/ cardiac hypertrophy
Greater HR range
Less O2 used for heart muscle so more available for other muscles
Increased VO2 diff
Increased blood volume and haemoglobin content
Increased stores of glycogen and triglycerides
Increased myoglobin
Increased capilliarisation of muscle
Increased size and number of mitochondria
Increased concentrations of oxidative enzymes
Increased lactate tolerance
Reduced body fat
Slow twitch hypertrophy
What are the key points for anabolic steroids
Promote muscle growth and strength
Mimics the hormone testosterone
Side effects liver damage heart and immune problems behavioural changes
What are the key points for HGH
Increased lean muscle mass Increased bone density Reduced body fat Can lead to heart issues due to enlarging internal organs Abnormal development Glucose intolerance
What are the key points for beta blockers
Decrease anxiety
Reduce heart rate and blood pressure
Side effects chronic fatigue due to reduced aerobic capacity and low blood pressure
What are the key points for the use of EPO
Mimics the natural EPO hormone
Stimulate the production of red blood cells
Increases oxygen transport capacity
Can lead to blood clotting strokes and heart failure
Explain how ice baths work
Cold water causes vasoconstriction of arterioles
on leaving the vessels vasodilate filling the legs with fresh blood
blood leaving legs takes away lactic acid
new blood provides fresh oxygen to the cells
What is the equation for impulse
force x time
What are the axis of rotation
Transverse – side to side
Frontal – front to back
Longitudinal – top to bottom
Outline the process of glycogen loading
Aim to increase muscle glycogen store
Delays fatigue
Almost doubles regular stores
Method 1 Reduce glycogen levels (day1) Achieved by increased endurance training 3 days of low carb diet And tapering of training levels Few days before high carb diet Athletes must rest during this period Increased water consumption helps process
Method 2 Day before 3 minute high intensity exercise Carb window opens Immediately/ with in 20 mins take in high carb diet
