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A2 PE > Short Term Physiological Preparation > Flashcards

Short Term Physiological Preparation Flashcards

0
Q

Define responses

A

Changes that occur quickly, and are temporary

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1
Q

Give 6 factors which can aid or limit performance

A 
Physical conditioning
Fuel required
Environment in which they are to perform
Necessary clothing
Duration of their event
The role they must perform
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2
Q

Define adaptations

A

Take longer to occur, and are more permanent, until the environment changes

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3
Q

What are the objectives of a warm up?

A

Prepare the body physiologically and mentally
Improve performance
Reduce risk of injury

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4
Q

What does the success of a warm up depend upon?

A

The choice of activities
The manner in which they are carried out
The time allowed to carry them out
The perceived success of carrying them out by the performer

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5
Q

Give the 4 stages of a warm up

A

Initial preparation
Injury prevention
Skill practise
Sport specific

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6
Q

List some effects of a warm up

A 
Increase in:
HR
SV
production of adrenaline
Muscle elasticity
Speed of nerve impulses
Production of synovial fluid
Cardiac output
Ventilation rate
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7
Q

What is the aim of stretching?

A

To increase the elasticity of muscle and connective tissue, and hence increase flexibility and reduce risk of injury

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8
Q

Give a negative to static stretching

A

It’s not sport specific

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9
Q

What is dynamic stretching?

A

Controlled movements taking the joint through its full range of movement

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10
Q

What is ballistic stretching?

A

Using momentum or bouncing to forcibly stretch the muscle

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11
Q

What are the disadvantages of ballistic stretching?

A

Performer is at increased risk of injury, more potential for doms

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12
Q

What is PNF?

A

Proprioreceptive neuromuscular facilitation - passive stretching followed by isometric contractions

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13
Q

What are passive stretches?

A

One where the stretch is held with another part of the body, or by a partner or apparatus

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14
Q

What are active stretches?

A

When you actively stretch the muscle yourself

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15
Q

How intense should a warm up be?

A

As intense as the performance

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16
Q

How long should a warm up be?

A

Until what needs to be achieved has been achieved

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17
Q

List the 3 energy nutrients

A

Protein
Carbohydrates
Fat

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18
Q

What are the 3 energy systems?

A

The aerobic energy system
The ATP PC system
The lactic acid system

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19
Q

How long does the ATP PC system last?

A

2-10 seconds

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20
Q

What’s the duration of the lactic acid system?

A

10-90 seconds

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21
Q

What’s the duration of aerobic system?

A

90 seconds+

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22
Q

How can glucose be used differently in the body?

A

Can be used directly by the cell for energy, stored as glycogen in muscle and liver, or converted to fat as an energy store

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23
Q

What is the purpose of muscle glycogen?

A

To serve as a rapid energy source, which can be made available in a situation of sudden, intensive muscular work

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24
Q

What is glycolysis?

A

Where glycogen molecules are broken down into glucose molecules, which are released into bloodstream or muscle cells so they can be further broken down to release energy

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25
Q

How is carbohydrate stored in the body?

A

In the liver and muscles

26
Q

During hard exercise, at what rate is carbohydrate depleted?

A

3-4g a minute

27
Q

How long does it take to replenish muscle and liver glycogen stores?

A

24-48 hours

28
Q

When are fats used as energy fuel?

A

At medium to low intensity exercise, when energy requirements can be met by fat metabolisation by the aerobic system

29
Q

When are proteins used as energy?

A

If the athlete has a very low carbohydrate diet, in a famine, or towards the end of an ultra long distance event

30
Q

When are carbohydrates used as an energy source?

A

At high intensity, where energy requirements can’t be met by fat metabolisation

31
Q

What must an athlete ensure in their diet?

A

Adequate fuel for intensity and duration of training
Fuel stores full before a performance
Fuel stores supplemented during activity as required
Adequate hydration before and during performance
Adequate protein to enable growth and repair of muscle tissues

32
Q

What is carbohydrate loading?

A

Attempting to boost the amount of glycogen in the body before a competition

33
Q

Why does carbohydrate loading typically not work if done just before an event?

A

The body doesn’t know that it’s competing in a long duration exercise the next day, and hence it just converts the excess as fat

34
Q

How can the body be made to increase its muscle glycogen levels?

A

The body has to be stressed. If the body is not fully refuelled after training, the body may adapt to hold on to extra carbohydrates, in the form of muscle glycogen, the next time they become available

35
Q

How can a performer prevent muscle glycogen and blood glucose depletion in the long run?

A

By training their body to burn fat at a higher intensity of exercise, hence saving the muscle glycogen glycogen and blood glucose stores

36
Q

Give an example of an athlete on a very high calorie diet

A

Michael Phelps on 12,000 calories a day

37
Q

How would a 2% body weight loss of sweat affect performance?

A

10% decline

38
Q

What is an additional problem of water lost through sweat?

A

Electrolyte loss

39
Q

What do electrolytes do?

A

Maintain homeostasis, regulating water and fluid levels

40
Q

Why may water not be the best method for rehydration?

A

It causes bloating, suppresses thirst and hence reduces further drinking, and stimulated urine output. Contains no electrolytes

41
Q

How can an athlete plan their hydration strategy to ensure they lose no more than 2% bodyweight In exercise

A

Record body weight before and after training, with details of intensity, distance etc
Add amount of fluid taken during session to amount of weight lost
Calculate sweat losses per hour, and hence you’re able to plan for future events

42
Q

What are isotonic drinks?

A

Drinks with the same amount of particles as blood

43
Q

What are hypertonic drinks?

A

Drinks with more particles than blood

44
Q

What are hypotonic fluids?

A

Drinks with less particles than blood

45
Q

What is the benefit of a drink with more carbohydrates in?

A

The more carbs in a drink, the slower the stomach will be emptied

46
Q

How does the carbohydrate concentration of a drink influence the endurance of an athlete?

A

It greatly improves it

47
Q

What does creatine do?

A

It increases the PC levels in the muscles by up to 20%, caused large weight gain and hence power output

48
Q

Give a counter to the evidence of weight and strength gains as a result of creatine intake

A

It’s said that the additional weight may just be due to increased water retention, and the power output increases are simply proportional to the weight gained. When athletes stop taking creatine, they typically lose this weight

49
Q

Give an example of altitude affecting performance

A

Hamsin Rahman defeating the undisputed world champion Lennox Lewis at altitude in South Africa. Rahman was placed at odds of 15/1.

50
Q

What environmental factors must be considered when preparing for an event

A 
Temperature
Altitude
Pollution
Winds
Playing surface
51
Q

What preparation needs to be considered for cold acclimatisation

A

additional clothing requirements, and the impact these will have on drag and sweat. The increased sweat will have to be met with additional hydration strategies

52
Q

What are the early physiological responses to heat?

A

Expanded plasma volume
Improved control of cardiovascular function
Reduced heart rate

53
Q

What adaptations occur to facilitate temperature regulation, as a result of training in the heat?

A

Increased sweat rate
Earlier onset of sweat production
Cardiovascular adjustments

54
Q

What are heat cramps?

A

Cramps occurring due to large amount of water loss or have drunk a lot of hypotonic fluid

55
Q

Why does altitude affect performance?

A

The partial pressure of oxygen is lower, and hence oxygen transport is reduced, causing a fall in vo2 max

56
Q

What is hypoxia?

A

A shortage of oxygen in the body

57
Q

What different altitude training methods are there?

A

Live high, train high
Live low, train high
Live high, train low

58
Q

What is the result of living and training high for altitude training?

A

Maximum exposure, but the evidence of its effect on performance at sea level is minimal

59
Q

What are the results of living low and training high for altitude training?

A

Training intensity is reduced due to the air pressure difference, may actually cause decline in performance

60
Q

What are the results of living high and training low?

A

You acclimatise, whilst maintaining training intensity, and hence gain maximal benefits, which have been shown at sea level

61
Q

What are the benefits of altitude training?

A

Increased EPO levels, which produce more red blood cells, and gains in vo2 max
Increased haemoglobin and hence oxygen transport occur

62
Q

Give some adaptations that occur from altitude training

A

Increased muscle and tissue capillarisation
Increased haemoglobin and red bold cell production
Increased myoglobin production, which means more oxygen can be withdrawn from the blood
Greater mitochondrial density, so faster and greater production of ATP through aerobic system

A2 PE (4 decks)

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