Sport and Exercise Science

Question 1

What is an elite athlete

Answer 1

• among highest performing in their sport (top 1%)
• may be either gifted, or built up

Question 2

Four main categories of elite athlete attributes

Answer 2

• physical (stamina, speed, strength, muscle fibre types)
• tactical (game awareness, idea of space, time)
• psychological (mindset, determination, effort, attitude, discipline, dedication)
• technical (skills, technique, proficiency)

Question 3

Fitness tests and their components

Answer 3

• muscular power (tested by vertical jump)
• speed (5/20 meter sprint)
• muscular endurance (push ups or squats)
• aerobic capacity (beep / yo-yo test)
• flexibility (sit and reach test)

Question 4

Isometric contractions

Answer 4

• muscular contractions where the muscle doesn’t move or shorten
• the fore of the load is too great for the muscle force to move it

Question 5

Isotonic Contractions

Answer 5

• the muscle changes in length to move a load
• eccentric: the muscle lengthens while resisting against a load
• concentric: the muscle shortens while resisting an external force

Question 6

Red muscle fibres

Answer 6

• redder and smaller than white muscle fibres
• slower contraction rate
• fatigue resistant and contract without gaining a lot of lactic acids
• contract slowly for long periods of time

Question 7

White muscle fibers

Answer 7

• whiter and larger than red muscle fibres
• accumulate more lactic acid leading to fatigue sooner
• contract faster than red muscle fibres
• contracts fast for a short period of time
• provides large amounts of force

Question 8

Hypertrophy

Answer 8

• an increase in muscle size
• due to strength training or aerobic training
• age and nutrition also affect it

Question 9

Atrophy

Answer 9

• decrease in muscle mass leading to a decrease in muscle strength
• due to disuse of muscle, or disease (cancer/burns)

Question 10

Circulatory system

Answer 10

• heart; pumps oxygenated blood around the body
• arteries; carry oxygenated blood away from the heart to the body
• veins; carry deoxygenated blood from the body back to the heart
• capillaries; transfer oxygen to muscles and carbon dioxide out of muscles

Question 11

Effects of exercise

Answer 11

immediate (acute):
- ↑ heart rate
- ↑ respiratory rate
- ↑ blood pressure
long term (chronic) :
- lower resting heart rate
- stronger left heart
- denser bones
- bigger muscles
- less bad cholesterol
- weight control
- prevents health problems

Question 12

Phsiological Marker (Recovery)

Answer 12

• a characteristic that indicates the presence of a disease, abnormality, or condition
• eg. increased heart rate, decreased appetite, muscle tension/tenderness, or a negative change in aerobic/anaerobic threshold

Question 13

Nutrition (Recovery)

Answer 13

• aids recovery
• carbohydrates and protein after exercise
• eat a main meal as soon as reasonable after exercise

Question 14

Fluids and Rehydration (Recovery)

Answer 14

• drink fluids after exercise
• Drink 1.5 X the body weight you lost
• performance is impaired if you are dehydrated

Question 15

Sleep (Recovery)

Answer 15

• 1.6 X more prone to injury with less than 8 hours sleep
• Poor sleep = impaired performance
• decreased focus
• struggle with memory
  -slower descision making

Question 16

Stretching (Recovery)

Answer 16

• relaxes mental space and muscles
• static stretches: holding a single position for a period of time
• dynamic stretches: controlled movements to prepare your body for performance

Question 17

Massages (Recovery)

Answer 17

• increase blood flow to rid body of waste products
• brings repair nutrients to muscle
• micro-strengthens muscles
• mental relaxation and mood improvement

Question 18

Heat Therapies (Recovery)

Answer 18

-