Sem 1 Exam - Ex Phys 2019

Question 1

4 ways we lose water

Answer 1

• sweating
• urination
• Respiration
• leaky skin

Question 2

Heat loss methods

Answer 2

Conduction- transfer of heat from one molecule to another through a solid, liquid or gas
Convection - when radiated heat is carried away from the body on air or water currents
Radiation- when heat is transferred from a warmer body, to cooler surroundings, without touching
Evaporation- the cooling of the body as a result of sweating. The bodies main defence against over heating.

Question 3

3 factors that affect heat transfer

Answer 3

ENVIRONMENT - if humidity is 100%, then there’ll be no heat loss via evaporation.
AGE - children don’t sweat as much. Glands aren’t as developed
PHYSIOLOGICAL STATE - how much work the athlete is performing

Question 4

Physiological effects of being in the heat

Answer 4

Sweating - heat transferred from within the body to the skins surface, where it’s released as sweat. Depends on gender, sweat gland, how fit you are.
Double heat load - encounter heat from within as well as the external environment.
Cardiovascular drift - the upwards drift of heart rate over time. Occurs when exercise intensity remains constant.

Question 5

4 actions an athlete could do to prepare for a competition

Answer 5

1. Hyperhydrate - excess water consumption. Consume 600 ml 3-4 hours before.
2. Wear loose fitting/light coloured clothing - promotes evaporation
3. Heat acclimatisation - should take place 4-6 weeks training in the sort if environment you will be racing in via heat chamber etc.
4. Pre cool body temperature - submerging the body in cold water cools the core body tempo allowing athlete to stay cooler for longer

Question 6

Tapering

Answer 6

The final phase of training, leading up to a major event.

It is the gradual reduction of training volume.

Question 7

Peaking

Answer 7

Planning training in such a way that best possible performance is achieved at the appropriate time.

Question 8

Anabolic steroids

Answer 8

• derivates of the male sex hormone, testosterone
• cause the development of speed, strength, power, aggression.
• are tissue building
• work by stimulating protein resynthesis: allowing athletes to train harder for longer

Question 9

Side effects of steroids

Answer 9

• deepening of the voice
• breast atrophy
• infertility
• liver dysfunction

Question 10

Consequences for the athletes future

Answer 10

Social - loss of respect / credibility
Financial - sponsors refunded and prize money returned
Legal - years long bans from training with the club and competing

Question 11

A balanced diet contains

Answer 11

Carbohydrates
Fats 
Proteins
Vitamins
Water

Question 12

Amount of energy we consume is dependent on

Answer 12

Age
Sex
How active you are
Periods of growth

Question 13

Glycaemic index

Answer 13

Measure of the speed at which glucose is released into the blood stream after eating carbs

Question 14

High Gi Foods

Answer 14

Break down quickly - have an immediate effect on increasing blood sugar levels
Eg honey, pure glucose, bananas

Question 15

Low Gi foods

Answer 15

Break down slowly, release glucose gradually into blood.
- best consumed pre event and after event to replenish supplies.
Eg lentils, brown rice.
Pre event meal should be 1-4 hours prior

Question 16

Carbohydrates

Answer 16

Account for 55% total energy intake.
Simple sugars : honey, table sugar, fruit juice
Complex carbs : potatoes, bread, cereal, rice
Carbohydrates are digested to a single molecule - glucose
Which is converted into glycogen in the blood and stored in the muscles and over.

Question 17

Rebound hypoglycaemia

Answer 17

Don’t consume glycogen 30-60 mins prior to event as it may cause a rapid rise in blood sugar levels, causing annovershot of insulin release.

Question 18

Fats

Answer 18

Account for 30% total energy intake.
Saturated fatty acids (full cream milk, cheese) - unhealthy
Unsaturated fatty acids (avocados, fish, nuts) - healthier
Fats are broken down into fatty acids. They are either released into blood stream or stored as triglycerides.
- our bodies take a long time to break down fats do don’t tend to use them when demand for energy is high

Question 19

Protein

Answer 19

Account for 15% total energy.
Role: growth and repair of muscles.
- digested into amino acids

Question 20

Fluids

Answer 20

Our bodies loose about 2 L of water each day from general living

Question 21

Normal male

Answer 21

55-60% cards
25-30% fats
10-15% protein

Question 22

Heavy endurance athletes

Answer 22

70% carbs
15% fats
15% protein

Question 23

Feeling energy systems

Answer 23

1. When muscle glycogen runs out, stored liver glycogen kicks in to allow exercise to continue, but performance starts to deminish.
2. Depletion of liver glycogen occurs.
3. Fats become primary fuel source , intensity is reduced as fats are difficult to break down.
4. Depletion of fat stores results in proteins being used. Eg in a marathon

Question 24

Humidity

Answer 24

The amount of water vapour that exists in the air.

• because our sweat evaporates more easily on a dry day, it creates a better cooling affect.
• humidity places stress in the body as it limits the bodies ability to lose heat via evaporation, making it more difficult to exercise in the heat, placing the athlete at an increased risk of overheating.