SAQ Revision Flashcards
Why might it be effective for a coach to schedule skill practices in the evenings and not
in the mornings?
Sleep improves learning
- List and briefly define/explain FOUR variables, recommended by the American College
of Sports Medicine (ACSM), that are commonly manipulated in a training programme?
Frequency - how often someone exercises
Intensity - how hard they exercise
Time - how long they exercise for
Type - the modality of the exercise they are undertaking
Give ONE reason why it is valuable to know someone’s hydration state for measuring their body composition
Most water is in body cells
OR
It compromises majority of FFM (73%)
Give ONE method by which hydration status might be estimated?
Any from Body Mass, Urinary Specific Gravity, Thirst, Urine colour, Urine
frequency
Give ONE reason why it seems easier to lift heavy weights on the calf raise machine in the gym
compared to other exercises
The distance of the Achilles tendon from the axis is greater than the distance of the resistance to the axis providing a muscular mechanical advantage
Give another reason why it seems easier to lift heavy weights on the calf raise machine in the gym
compared to other exercises
The gastrocnemius and soleus muscles also have higher force capability than most muscles
List 2 of the guiding principles of a HAES approach and provide a brief description of each
Size and self acceptance = respecting and appreciating the diversity of body sizes, shapes and features rather than pursuing an idealised weight or shape
The joy of movement = encouraging all physical activities for the associated pleasure and health benefits, rather than following a specific routine of regimented exercise for the primary purpose of weight loss or management
- List FOUR effects or functions of adipose tissue that are relevant to fitness or health.
Energy store
Increases energy cost
Physical insulation
Thermal insulation
List the 3 energy systems
ATP
Glycolysis
Aerobic
List the 3 energy systems as well as one of their substrates and end products
ATP - ATP, ADP
Glycolysis - glucose, ATP
Aerobic - pyruvate, CO2
List an ATP energy system substrate and end product
ATP and ADP
List a glycolysis energy system substrate and end product
Glucose and ATP
List an aerobic energy system substrate and end product
Pyruvate and CO2
Approximately, how long into maximal effort exercise would the ATP energy system be providing the main source of ATP?
1-10 seconds
Approximately, how long into maximal effort exercise would the glycolysis energy system be providing the main source of ATP?
10 - 60 seconds
Approximately, how long into maximal effort exercise would the aerobic energy system be providing the main source of ATP?
> 30 seconds
What term is given to the capacity of the brain to rewire itself as a function of learning
and development?
Neural plasticity
What is the “biophillia” hypothesis and what a re TWO ways in which it is relevant for human health directly and indirectly?
Biophillia = innate tendency to seek connections with nature and other forms of life
1. Motivate to do more exercise/be more physically active
2. Keep planet more green - better for physical and mental health
- Why is blinding of participants, and preferably also of researchers (i.e., double blinding),
important when testing the effectiveness of training aids?
Either: to reduce bias OR reduce placebo effects
- Provide TWO examples of ethical principles or behaviours that exercise scientists should
always use when conducting research.
Obtain informed consent
Allow participants to withdraw at any time
- What is the most interesting thing you’ve learnt about in SPEX102 this year?
That humans show the least physical or physiological adaption in the cold
Generally, are personal circumstances or genetic factors more important in determining a
person’s fitness-related responses to exercise training? Briefly justify your answer, by
mentioning relevant personal factors or the nature of supporting evidence.
Personal factors
Relevant factors = age, sex, genetic, preference
Relevant evidence = training studies show large variation from same programme
Briefly explain the differences between autonomous motivation and controlled
motivation, in terms of both their definitions and outcomes.
Autonomous motivation
- internalised, comes from self/within
- long term adherence
- increased psychological wellbeing
Controlled motivation
- externalised, comes from others
- short lived adherence
- reduced psychological wellbeing (eg depression and anxiety)
If you determine the max aerobic power (VO2 max) from measurement of oxygen consumption during a 3 stage incremental exercise test up to 85% of max heart rate, what type of test is this?
Submaximal, direct
Explain the difference between in phase movements and anti phase movements
In phase movements = bilateral homologous muscle groups contract synchronously
Anti phase movements = muscles contract in alternating fashion
What is coactivation?
Multiple muscles contracting together (synergy)
Explain the differences between concentric, eccentric and isometric
Concentric = muscle shortens during force application
Eccentric = muscle lengthens during force application
Isometric = no change in length during force application
Explain the difference between resistance and endurance training as well as their energy systems
Resistance training = moving against resistance for brief periods and uses anaerobic energy systems
Endurance training = involves sustained effort and uses aerobic energy systems
Provide an example of resistance training and an example of endurance training
Resistance training = lifting body weight
Endurance training = prolonged swimming, running etc
Explain the difference between open kinetic chain skills and closed kinetic chain skills
Open kinetic chain = distal segment can move freely
Closed kinetic chain = distal and proximal segments are fixed
Explain the difference between open and closed skills in terms of the environment they are performed in
Open skills = performed in a changing environment
Closed skills = performed in a predictable environment
Explain the difference between open and closed skills in terms of movement
Open skills = movements are continuously adapted according to surrounding context
Closed skills = movements can be planned ahead and self paced
Provide an example of one direct and one indirect test to predict VO2 Max
Direct = measuring VO2 max through oxygen consumption
Indirect = beep test
State some assumptions of skin fold thickness
That there is a fixed relationship between subcutaneous fat and adipose tissue
Subcutaneous adipose tissue is representive of total body fat
Selected skin fold thickness and adiposity change in proportion to each other
Lactic acid roles in the body
Cellular respiration
Glucose production
Molecular signalling
Regulation on inflammation
Closed kinetic chain example
Press up
Imaging of tissues - DEXA rationale, accuracy and issues
Has high accuracy - 1-2%
Can measure FFM and bone density regionally and whole body
Fat, bone, and protein tissues are scattered and transmit beams differently due to different densities and chemical compositions
