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Ses- Exam Revision > Ses Exam Revision > Flashcards

Ses Exam Revision Flashcards

1
Q

What energy system does shot put rely on?

A

ATP-PC

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2
Q

What energy system does long distance swimming rely on most?

A

Aerobic system

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3
Q

What is the drawback of the ATP-PC system?

A

It only lasts about 10secs

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4
Q

The beep test is an indication of which system?

A

Aerobic

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5
Q

A maximal 60 second push-up test could be used to test which energy system?

A

Anaerobic glycolysis

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6
Q

Which fitness component matches with the anaerobic glycolysis?

  • aerobic capacity
  • muscular power
  • muscular endurance
  • flexibility
A

Muscular endurance

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7
Q

What is ATP made up of?

A

One adenosine and three phosphate

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8
Q

Does ATP-PC require oxygen?

A

No

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9
Q

Does the aerobic system require oxygen?

A

Yes

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10
Q

Does the anaerobic glycolysis require oxygen?

A

No

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11
Q

What fuel source does the aerobic system use?

A

carbs,fats, protein

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12
Q

What intensity does the ATP-PC SYSTEM OPERATE IN?

A

Maximal

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13
Q

What is the dominant fuel at rest?

A

Fats

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14
Q

What are carbs stored as in the blood

A

Glucose

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15
Q

What are the fuel sources of ATP-PC?

A
  • ATP

- CP creatine phosphate

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16
Q

Fuel source of anaerobic glycolysis?

A

Carbs

  • glycogen
  • glucose
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17
Q

Examples of sports using ATP-PC

A
  • high jump
  • long jump
  • 100m run
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18
Q

Examples of sports using anaerobic glycolysis

A
  • 200m swim
  • 400m run
  • fast break in basketball
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19
Q

Examples of aerobic system in sport

A
  • 2000m rowing
  • cross-country skiing
  • marathon
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20
Q

How long does the ATP-PC SYSTEM last?

A

Up to 10secs

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21
Q

How long does the anaerobic system last?

A

10secs- 2min

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22
Q

How long does the aerobic system last?

A

Over 2minutes

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23
Q

When is protein used as a fuel source?

A

Only used as a last resort when other stores are depleted during long duration endurance exercise (ultra marathons)

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24
Q

Beta are the affects of the anaerobic glycolysis systems by products?

A

Lactic acidosis builds up in the muscle making them to feel heavy and causing them to slow down (fatigue)

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25
Q

In a game of soccer when would a player use the ATP-PC system?

A

When a goalie jumps to save the ball from scoring

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26
Q

Would the ATP-PC system be used in a game of basketball?

A

The first jump of the game

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27
Q

When would the anaerobic glycolysis system be used in a game of basketball?

A

Repeated efforts on a fast break

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28
Q

When would the aerobic system be used during a game of AFL?

A

A midfielder who is running continuously throughout the whole game

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29
Q

What are the three body types?

A
  • endomorph
  • ectomorph
  • mesomorph
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30
Q

What is the body shape of a mesomorph?

A

Muscular

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31
Q

What is the body type of a ectomorph?

A

Smaller

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32
Q

What is te body type of a endomorph?

A

Bigger

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33
Q

What is fitness?

A

The ability for the body to meet the demands placed upon it in everyday life

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34
Q

Anta are the two groups of fitness?

A

Skill, health

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35
Q

What are the health related aspects?

A
  • anaerobic capacity
  • aerobic capacity
  • body composition
  • muscular strength
  • muscular endurance
  • flexibility
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36
Q

What are the skill related aspects?

A
  • balance
  • reaction time
  • coordination
  • agility
  • speed
  • muscular power
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37
Q

What is aerobic capacity?

A

The ability for the heart, blood vessels and respiratory systems to supply nutrients and oxygenated blood to the muscles.

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38
Q

What is body composition?

A

Proportion of bone, muscle and fat in an athlete

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39
Q

What is flexibility?

A

Is the capacity of a joint through its full range of motion

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40
Q

What is anaerobic capacity?

A

The ability of the body to produce energy without using oxygen

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41
Q

What is balance?

A

The ability to maintain equilibrium while stationary or moving

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42
Q

What is muscular strength?

A

The force or tension a muscle or muscle group can exert against resistance in one maximal contraction

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43
Q

What is muscular endurance?

A

The ability for a muscle or group of muscles to continue sustained contractions in the face of fatigue

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44
Q

What is coordination?

A

The ability to use the body’s senses to execute motor skills smoothly and accurately

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45
Q

What is reaction time?

A

The time from the presentation of a stimulus to the onset of a response

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46
Q

What is speed?

A

How fast you can move your body or body part from one point to another

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47
Q

What is muscular power?

A

The ability to exert a maximal contraction in one explosive effort

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48
Q

What is agility?

A

The ability to change body position or direction rapidly and accurately while maintaining balance

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49
Q

Example of aerobic capacity

A

Marathon, cross country skiing, afl midfielder

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50
Q

Example of Body composition

A

BMI

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51
Q

Example of flexibility

A

Splits, dancing, touch your toes

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52
Q

Example of aerobic capacity

A

Athletic field events eg. Shot put, high jump, 100m and 200m sprint, basketball jump

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53
Q

Example of balance

A

Held position on a balance beam or parallel bars

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54
Q

Example of muscular strength

A

Weight lifting, tackling a player in football

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55
Q

Example of muscular endurance

A

Last few push-ups while experiencing fatigue during a 60sec push-up test

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56
Q

Example of coordination

A

Tennis serve, ball control in soccer

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57
Q

Example of reaction time

A

Wicket keeper catch in cricket, returning a serve in tennis

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58
Q

Example of speed

A

Jong jump run up, speed skating, 100m sprint,

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59
Q

Example of muscular power

A

Field events such as shot put, discus, hammer throw

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60
Q

Example of agility

A

Dodging opponents in football or netball

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61
Q

Test for muscular strength

A

Grip strength

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62
Q

Gets for aerobic capacity

A

Beep test

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63
Q

What does the vertical jump test?

A

Muscular power/ anaerobic capacity

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64
Q

What does the beep test test?

A

Aerobic capacity

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65
Q

What does grip strength test?

A

Muscular strength

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66
Q

What does a 50m sprint test?

A

Anaerobic capacity/ speed

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67
Q

What is a test for flexibility?

A

Sit and reach

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68
Q

What is a test for body composition?

A

BMI

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69
Q

What is a test for coordination?

A

Wall toss

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70
Q

What are tests for muscular endurance?

A

60sec push-up/ sit-up test

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71
Q

What does ATP stand for?

A

Adenosine tri phosphate

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72
Q

How much ATP is stored?

A

Enough for one contraction

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73
Q

What do the bonds in ATP contain?

A

Energy

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74
Q

What is ATP made up of?

A

1 adenosine and three phosphates

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75
Q

How does ATP release energy?

A

The last phosphate breaks and a large amount of energy is released

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76
Q

What is the resynthesized phosphate called?

A

Inorganic phosphate

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77
Q

What is needed for ATP to be resynthesised?

A

Carbs must be eaten

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78
Q

What does the molecule become when the last phosphate is broken off?

A

ADP

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79
Q

What can resynthesise ATP?

A
  • phosphocreatine (limited supply)
  • carbs
  • fats
  • protein
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80
Q

What do carbs become in the blood?

A

Glucose

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81
Q

What do carbs become in the muscle?

A

Glycogen

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82
Q

Where do excess carbs go?

A
  • liver

- adipose tissue

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83
Q

What is another name for fats?

A

Lipids

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84
Q

What does fat become in the blood?

A

Fatty acids

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85
Q

What does fat become in the muscle?

A

Triglyceride

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86
Q

Where does excess fat go?

A

Adipose tissue

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87
Q

What does protein become in the blood?

A

Amino acids

88
Q

What does protein become in the muscle?

A

Amino acids

89
Q

Where does excess protein go?

A

Adipose tissue

90
Q

What is the preferred fuel source?

A

Carbs

91
Q

Why are carbs the preferred fuel source?

A

Because they require less oxygen to create ATP as they break down the fastest

92
Q

What is an example of a High Gi food?

A

White bread, soft drink and lollies

93
Q

What is an example of a low Gi food?

A

Grain, pasta

94
Q

How are High Gi foods digested?

A

They are digested quickly but are also used up quickly.

95
Q

How are Low Gi foods digested?

A

Low Gi foods are digested slower but provide long lasting energy

96
Q

What is the preferred fuel source during rest?

A

Fats

97
Q

When are fats used as a fuel source?

A

Fats are the preferred fuel source during rest as well as prolonged sub-maximal exercise (3+ hours)

98
Q

Why are carbs the preferred fuel source instead of fats?

A

Fats produce more ATP than carbs however they require more oxygen so they are less efficient

99
Q

What is proteins main role in the body?

A

Growth and muscle repair

100
Q

When is protein used as a fuel source?

A

Protein is only used as a fuel source for long duration endurance exercise

101
Q

What are the two major ways the body converts?

A 
Aerobic metabolism (with oxygen)
Anaerobic metabolism (without oxygen)
102
Q

What are the three energy systems?

A

ATP-PC system
Anaerobic glycolysis
Aerobic

103
Q

What energy source does the ATP-PC system use?

A

Uses CP and ATP stores

104
Q

Does the ATP-PC system require oxygen?

A

No

105
Q

How long does the ATP-PC system last?

A

10secs

106
Q

How long does ATP last?

A

2-3 secs

107
Q

Does the ATP-PC system have any by products?

A

No

108
Q

What are the advantages of the ATP-PC system?

A

Produces very large amounts of energy in a short amount of time

109
Q

What are the disadvantages of the ATP-PC system?

A

Initial concentration of high energy phosphates

110
Q

What fuel source does the anaerobic glycolysis system use?

A

Carbs (glucose)

111
Q

Doe step anaerobic system require oxygen?

A

No

112
Q

What is the by product of the anaerobic system?

A

Lactic acid

113
Q

What is the duration of the anaerobic system?

A

10sec- 2mins

114
Q

What is a sporting event that uses the anaerobic system?

A

200m swim, 400m sprint, fast break in basketball

115
Q

What is a sporting event using the ATP-PC system?

A

Weight lifting, high jump, long jump, 100m sprint, 25m swim

116
Q

What are the advantages of the anaerobic system?

A

Ability to produce energy under conditions of inadequate oxygen

117
Q

What are the disadvantages of the anaerobic system?

A

Lactic acid build up

118
Q

Does the aerobic system use oxygen?

A

Yes

119
Q

What are the fuels for the aerobic system?

A

Glycogen, carbs, fats and protein

120
Q

What does the anaerobic system create ATP using?

A

Glucose

121
Q

What does the aerobic system require to create ATP?

A

It relies on the circulatory system to transport oxygen to working muscles before it creates ATP

122
Q

What are the water products of the aerobic system?

A

Carbon dioxide and water (sweat)

123
Q

When does the aerobic system stop?

A

If there are necessary supplies of glucose and triglycerides the activity can continue indefinitely

124
Q

What is the duration of the aerobic system?

A

2min+

125
Q

Examples of sporting events for the aerobic system?

A

Walking, marathons, triathlons, cross-country skiing, afl midfielder, basketball game, rowing 2000m

126
Q

Advantages of the aerobic system

A

Large output of energy over a large period of time and removal of lactic acid

127
Q

What are the disadvantages of the aerobic system?

A

Overheating, glucose and glycogen stores deplete

128
Q

What is it called when all the 3 systems work together?

A

Interplay

129
Q

What system primarily in use during the Tour de France?

A

Aerobic

130
Q

What system is primarily in use during a 1500m run?

A

Aerobic

131
Q

What system is primarily in use during high jump?

A

ATP-PC

132
Q

What system is primarily in use during a triathlon?

A

Aerobic

133
Q

What system is primarily in use during javelin?

A

ATP-PC

134
Q

What system is primarily in use during surfing?

A

Anaerobic

135
Q

What system is primarily in use during baseball (batting)?

A

Anaerobic

136
Q

What system is primarily in use during mountain biking?

A

Aerobic

137
Q

What is long interval training?

A

An athlete has long periods of exercise and short periods of rest

138
Q

Examples of interval training

A

Boxing, swimming

139
Q

What energy system does long interval training train?

A

Aerobic

140
Q

What is medium interval training?

A

Is an equal or similar amount of rest and exercise periods

141
Q

Example of medium interval training

A

Running

142
Q

What energy system does medium interval training train?

A

Anaerobic, ATP-PC systems

143
Q

What is short interval training?

A

Athlete completes a number of short, quick, high intensity periods of exercise with longer rest periods

144
Q

Example of short interval training

A

Sprints

145
Q

What system does short interval training train?

A

ATP-PC

146
Q

What is continuous training?

A

Any type of exercise that involves activity without rest

147
Q

Example of continuous training

A

Long distance/ continuous swimming or running

148
Q

What energy system is being trained with continuous training?

A

Aerobic

149
Q

What is fartlek training?

A

Continuous exercise mixed with periods of fast and slow speeds

150
Q

What energy system does fartlek train?

A

Aerobic

151
Q

What is resistance training?

A

Resistance training is the use of resistance to muscle contractions to help build strength, anaerobic endurance and size of skeletal muscles

152
Q

Example of resistance training

A

Weight training

153
Q

What energy system is being trained with resistance training?

A

ATP-PC, anaerobic, aerobic

154
Q

What is fatigue?

A

Fatigue is the depletion of fuel sources and build up of waste products. Body becomes tired after high intensity exercise. Inability for the body to sustain exercise at a high intensity

155
Q

What are the causes of fatigue?

A
  • build up of by products such as lactic acid
  • depletion of fuel sources
  • over heating
156
Q

Recovery methods for fuel depletion

A

PC passive recovery (rest)

High Gi foods during/after event to restore glycogen stores

157
Q

Why does overheating cause fatigue?

A
  • blood flow is redistributed towards the skin to expel heat. This affects performance as working muscles won’t receive as much blood flow
  • heat causes dehydration
158
Q

Recovery methods for by products

A
  • Active recovery (low intensity) to breakdown lactic acid (usually same activity)
  • massage
  • contrast bathing (hot and cold baths)
159
Q

Recovery methods for body temp

A
  • hydrating before/ during event
  • sports drinks
  • carbohydrate loading
  • usually involves prevention strategies
160
Q

What is the aim of recovery?

A

To enhance the restoration of the performer to pre exercise levels

161
Q

Why is it important to recover?

A

Allows athletes to perform at the highest level possible

Reduces pain and injury

162
Q

What does recovery assist with?

A
  • repair of muscle tissue
  • replenish ATP and PC stores
  • breakdown of lactic acid
  • replenish fuel stores and rehydrate
163
Q

What breaks down lactic acid?

A

Active recovery supplies oxygen to muscles which breaks down lactic acid

164
Q

What is contrast bathing?

A

a form of treatment and recovery where a limb or the entire body is immersed in warm water then quickly changing into an ice bath or water.

165
Q

When should contrast bathing be used?

A

-Contrast water therapy should be used after intense exercise not before.

166
Q

When shouldn’t contrast bathing be used?

A

-You shouldn’t use contrast water therapy if you have a soft tissue injury

167
Q

What are the benefits of contrast bathing?

A

Reduces inflammation
Gets rid of waste products
Reduces muscle spasm

168
Q

What is cryotherapy?

A

The use of extreme cold in surgery or other medical treatment. Cryotherapy is essentially the process of using cold temperatures for their health benefits.

169
Q

When shouldn’t and shouldn’t ice be used?

A

Ice is should be used after exercise, not during.

170
Q

Examples of when ice should be used

A

acute or chronic pain

  • acute inflammation or injury
  • post surgical pain or swelling
171
Q

What are the benefits of cryotherapy?

A

Cryotherapy has many benefits such as reducing swelling after exercise, reducing inflammation and injury treatment, helping boost the recovery of injuries.

172
Q

What is thermotherapy and when does it work best?

A

Thermotherapy is based around increasing circulation to relax tense muscles whether this is during or after exercise. It works best for muscle spasms and tight/ tense muscles.

173
Q

What are pool and beach sessions?

A

It is when a person immerses themselves in water. The water provides buoyancy and resistance properties that the allow the individual to undertake exercise with minimum impact on the body.

174
Q

When should pool and beach sessions be used?

A

Should be used straight after a match or training session. Helps reduce weight and heat of muscles.

175
Q

When shouldn’t pool and beach sessions be used?

A

Shouldn’t be used after 24 hours of a match for cold water as this only numbs pain instead of healing.

176
Q

What are the benefits of pool and beach sessions?

A

The increased pressure of the water against
your legs as you run through water helps flush wastes from the muscles.The water takes the weight off on a strained or injured area while still allowing the athlete to exercise.

177
Q

What is hyperbaric oxygen therapy?

A

A medical treatment which enhances the Body’s natural Healing process by Inhalation of 100% oxygen in a total body chamber, where atmospheric pressure is increased and controlled.

178
Q

When should hyperbaric oxygen therapy be used?

A

Should be used when you’ve received an injury from sport because it heals your body quickly, it uses 100% oxygen to assist your organs in the healing process.

179
Q

What are the benefits of hyperbaric oxygen therapy?

A

With circulatory problems, non healing wounds and strokes, oxygen cannot reach the damaged area and the body’s natural healing ability is unable to function properly. Hyperbaric oxygen therapy provides the extra oxygen naturally and with minimal side effects.

180
Q

What is a simple CHO?

A

High GI

181
Q

What is a complex CHO?

A

Low GI

182
Q

Why is protein needed?

A

For growth and muscle repair

183
Q

What is protein found in?

A

Meat, eggs etc

184
Q

What is Vitamin A important for?

A

Cell division

185
Q

What is Vitamin A found in?

A

Red, orange and yellow fruit and veg

186
Q

What is Vitamin C important for?

A

Immunity

187
Q

What is Vitamin c found in?

A

Circus fruits

188
Q

Why is iron important?

A

Carries the haem in the haemoglobin which carries oxygen

189
Q

What is iron found in?

A

Meat and leafy greens

190
Q

What is calcium important for?

A

Strong bones

191
Q

What is calcium found in?

A

Milk, cheese etc.

192
Q

How many kilojoules are in a calorie?

A

4.2kj

193
Q

How many kj should an adult consume daily?

A

8700kj

194
Q

What should be consumed post exercise?

A

At least 50-80g of High Gi should be consumed in the first 15min after competition
Following 2 hours a meal in high Gi foods should be consumed

195
Q

How does the body get rid of heat?

A

The blood vessels towards the skin vasodilator and heat is evaporated as sweat

196
Q

How much fluid can be lost in an hour of exercise?

A

1 litre

197
Q

What are the three types of sports drinks

A

Isotonic, hypotonic, hypertonic

198
Q

What are the characteristics of an isotonic sports drink?

A

Similar amounts of salt and sugar to the human body

Quickly replaces fluid and CHO

199
Q

What are the characteristics of a hypertonic sports drink?

A

Contains higher levels of salt and sugar

Usually taken during ultra distance events

200
Q

What are the characteristics of hypotonic sports drinks?

A

Loser concentration of sugar and salt than the human body

Just replaces fluids without the CHO boost

201
Q

Example of isotonic

A

Powerade, Gatorade

202
Q

Example of hypertonic

A

They would say endurance or performance

203
Q

Example of hypotonic

A

Gatorade G2, Powerade Zero

204
Q

What do sports drinks replace?

A

Lost fluids, carbohydrates and electrolytes

205
Q

What is an ergogenic aid?

A

Practices, substances or methods (legal or illegal) that improves performance

206
Q

What does WADA stand for?

A

World Anti Doping Agency

207
Q

What are some reasons why athletes take performance enhancers?

A
  • lack of progress
  • dependence
  • self pressure, doubt
  • keep up with other athletes
  • win at all costs mentality
  • peer pressure
  • financial reward
  • pressure from coach, parents, public and media
208
Q

How can a substance be added to the list of banned substances?

A

If it meets two out of three:

  • the potential for enhanced performance
  • the potential for being detrimental to health
  • violation of spirit of sport
209
Q

What does Erythropoietin (EPO) do?

A

Stimulates the bone marrow to produce more red blood cells

210
Q

What affect does EPO have on performance?

A

It produces more red blood cells so oxygen can be transported easier and the body can better utilise the aerobic system

211
Q

What are the side affects of EPO?

A
  • increased viscosity of the blood
  • fever
  • seizures
  • nausea
  • headaches
  • anxiety
212
Q

What is blood doping?

A

Blood doping is the misuse of techniques and/or substances to increase ones red blood cell count

213
Q

What is Autologus blood doping?

A

The blood is taken out and frozen weeks before then 1-2 days before competition it is thawed and injected back into the athlete.

214
Q

What is homologus doping?

A

The injection of fresh blood from a different individual straight into the athlete

215
Q

What are the side affects of blood doping?

A
  • increased blood thickness
  • heart attack
  • blockage of pulmonary arteries

Ses- Exam Revision (1 decks)

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