SAQ Revision

Question 1

Why might it be effective for a coach to schedule skill practices in the evenings and not
in the mornings?

Answer 1

Sleep improves learning

Question 2

32. List and briefly define/explain FOUR variables, recommended by the American College
    of Sports Medicine (ACSM), that are commonly manipulated in a training programme?

Answer 2

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

Question 3

Give ONE reason why it is valuable to know someone’s hydration state for measuring their body composition

Answer 3

Most water is in body cells
OR
It compromises majority of FFM (73%)

Question 4

Give ONE method by which hydration status might be estimated?

Answer 4

Any from Body Mass, Urinary Specific Gravity, Thirst, Urine colour, Urine
frequency

Question 5

Give ONE reason why it seems easier to lift heavy weights on the calf raise machine in the gym
compared to other exercises

Answer 5

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

Question 6

Give another reason why it seems easier to lift heavy weights on the calf raise machine in the gym
compared to other exercises

Answer 6

The gastrocnemius and soleus muscles also have higher force capability than most muscles

Question 7

List 2 of the guiding principles of a HAES approach and provide a brief description of each

Answer 7

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

Question 8

36. List FOUR effects or functions of adipose tissue that are relevant to fitness or health.

Answer 8

Energy store
Increases energy cost
Physical insulation
Thermal insulation

Question 9

List the 3 energy systems

Answer 9

ATP
Glycolysis
Aerobic

Question 10

List the 3 energy systems as well as one of their substrates and end products

Answer 10

ATP - ATP, ADP
Glycolysis - glucose, ATP
Aerobic - pyruvate, CO2

Question 11

List an ATP energy system substrate and end product

Answer 11

ATP and ADP

Question 12

List a glycolysis energy system substrate and end product

Answer 12

Glucose and ATP

Question 13

List an aerobic energy system substrate and end product

Answer 13

Pyruvate and CO2

Question 14

Approximately, how long into maximal effort exercise would the ATP energy system be providing the main source of ATP?

Answer 14

1-10 seconds

Question 15

Approximately, how long into maximal effort exercise would the glycolysis energy system be providing the main source of ATP?

Answer 15

10 - 60 seconds

Question 16

Approximately, how long into maximal effort exercise would the aerobic energy system be providing the main source of ATP?

Answer 16

> 30 seconds

Question 17

What term is given to the capacity of the brain to rewire itself as a function of learning
and development?

Answer 17

Neural plasticity

Question 18

What is the “biophillia” hypothesis and what a re TWO ways in which it is relevant for human health directly and indirectly?

Answer 18

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

Question 19

46. Why is blinding of participants, and preferably also of researchers (i.e., double blinding),
    important when testing the effectiveness of training aids?

Answer 19

Either: to reduce bias OR reduce placebo effects

Question 20

7. Provide TWO examples of ethical principles or behaviours that exercise scientists should
   always use when conducting research.

Answer 20

Obtain informed consent
Allow participants to withdraw at any time

Question 21

48. What is the most interesting thing you’ve learnt about in SPEX102 this year?

Answer 21

That humans show the least physical or physiological adaption in the cold

Question 22

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.

Answer 22

Personal factors
Relevant factors = age, sex, genetic, preference
Relevant evidence = training studies show large variation from same programme

Question 23

Briefly explain the differences between autonomous motivation and controlled
motivation, in terms of both their definitions and outcomes.

Answer 23

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)

Question 24

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?

Answer 24

Submaximal, direct

Question 25

Explain the difference between in phase movements and anti phase movements

Answer 25

In phase movements = bilateral homologous muscle groups contract synchronously
Anti phase movements = muscles contract in alternating fashion

Question 26

What is coactivation?

Answer 26

Multiple muscles contracting together (synergy)

Question 27

Explain the differences between concentric, eccentric and isometric

Answer 27

Concentric = muscle shortens during force application
Eccentric = muscle lengthens during force application
Isometric = no change in length during force application

Question 28

Explain the difference between resistance and endurance training as well as their energy systems

Answer 28

Resistance training = moving against resistance for brief periods and uses anaerobic energy systems
Endurance training = involves sustained effort and uses aerobic energy systems

Question 29

Provide an example of resistance training and an example of endurance training

Answer 29

Resistance training = lifting body weight
Endurance training = prolonged swimming, running etc

Question 30

Explain the difference between open kinetic chain skills and closed kinetic chain skills

Answer 30

Open kinetic chain = distal segment can move freely
Closed kinetic chain = distal and proximal segments are fixed

Question 31

Explain the difference between open and closed skills in terms of the environment they are performed in

Answer 31

Open skills = performed in a changing environment
Closed skills = performed in a predictable environment

Question 32

Explain the difference between open and closed skills in terms of movement

Answer 32

Open skills = movements are continuously adapted according to surrounding context
Closed skills = movements can be planned ahead and self paced

Question 33

Provide an example of one direct and one indirect test to predict VO2 Max

Answer 33

Direct = measuring VO2 max through oxygen consumption
Indirect = beep test

Question 34

State some assumptions of skin fold thickness

Answer 34

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

Question 35

Lactic acid roles in the body

Answer 35

Cellular respiration
Glucose production
Molecular signalling
Regulation on inflammation

Question 36

Closed kinetic chain example

Answer 36

Press up

Question 37

Imaging of tissues - DEXA rationale, accuracy and issues

Answer 37

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