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Sport Science > Sport Physiology B > Flashcards

Sport Physiology B Flashcards

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1
Q

Health Related Fitness Components (5)

A

Cardiovascular Endurance
Muscular Strength
Local Muscular Endurance
Flexibility
Body Composition

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2
Q

Skill Related Fitness Components (6)

A

Agility
Speed
Muscular Power
Balance
Co-ordination
Reaction Time

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3
Q

Cardiovascular Endurance

A

Hearts ability to pump blood to the working muscles
Exercise for extended periods without tiring
Circulatory and respiratory systems ability to produce ATP with oxygen

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4
Q

Muscular Strength

A

Ability to express force
Maximum force in one contraction
e.g 1RM

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5
Q

Local Muscular Endurance

A

Muscles capacity to continue contracting for an extended period of time while experiencing fatigue

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6
Q

Flexibility

A

Range of motion around a joint

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7
Q

Body Composition

A

Height, lengths and girths
Distribution of muscle to body fat

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8
Q

Agility

A

Ability to change direction quickly and accurately

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9
Q

Speed

A

Movement from one point to another in the fastest possible time

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10
Q

Muscular Power

A

Maximum force as quickly as possible in one contraction

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11
Q

Balance

A

Maintenance of the body’s state of equilibrium

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12
Q

Co-ordination

A

When a motor skill is performed fluently and effectively

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13
Q

Reaction Time

A

Time between receiving a stimulus and starting a response

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14
Q

What makes up a training session?

A

Warm-up
Conditioning/Skill specific work
Cool-down

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15
Q

Warm-up Phase

A

Preparing the body for competition or conditioning exercise
Reduce the chance of injury and soreness

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16
Q

Warm-up Elements

A

General and specific exercises
Continuous, light-resistance activity
Dynamic (moving) stretching

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17
Q

Physiological Responses to Warm-up (6)

A

Increased HR
Increased BP
Increased blood flow to working muscles
Increase speed and force of muscular contractions
Increased enzyme activity
Alerts nervous system

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18
Q

Conditioning/Skill Development

A

Incorpates skill work along with conditioning
Conditioning should relate to specific fitness components
Skills should relate to specific movements/skills of sport

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19
Q

Cool-down Phase

A

Tapering off after the completion of a workout

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20
Q

Cool-down Elements

A

Continuation of activity at a lower intensity (active recovery)
Static and PNF stretching

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21
Q

Physiological Effects of Cool-down

A

Prevents venous blood pooling as heart remains pumping
Eliminates metabolic by-products
Increases muscle flexibility and decreases soreness

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22
Q

What are the Principles of Training?

A

The rules of training which govern training outcomes to a program

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23
Q

Specificity

A

“You get what you train for”
A program must stress the specific physiological systems to achieve desired adaptations (energy systems, muscle groups, movements/patterns must be relevant to sport)

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24
Q

Progressive Overload

A

In order for improvements you must exercise at a greater intensity than existing capacity
If body exceeds accustomed loads, the body can physiologically adapt

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25
Q

Frequency

A

How many training sessions and how often
More frequent = more improvements

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26
Q

Frequency Generalisations

A

To improve = > 3 times PW
To maintain - 1-2 times PW

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27
Q

Frequency (to improve Aerobic Capacity)

A

Ideal = 4-5 days PW (upwards to 6-7)
2 sessions a day not necessary more productive

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28
Q

Frequency (to improve Anaerobic Capacity)

A

Ideal = 3-5 days PW

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29
Q

Intensity

A

The exertion level at which is being performed
Measured in % MHR, %VO2, blood lactate levels, Rate of Perceived Exertion (RPM)

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30
Q

Duration

A

Length of a training session/program

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31
Q

Duration for Aerobic Program

A

> 12 weeks

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32
Q

Duration for Anaerobic Program

A

8-10 weeks

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33
Q

Detraining/Reversibility

A

“Use it or lose it”
An athletes loss in fitness when training is ceased
Adaptations will be lost if the stimuli that created change is removed

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34
Q

Variety

A

How, where, what, selection, intensity
Providing different activities, formats and drills in training, while still addressing the aims of the training program
Maintains motivation

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35
Q

Diminishing Returns

A

Gains in fitness become smaller and smaller over time as fitness/skill increases

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36
Q

Continuous Training

A

Continuous activity that lasts a minimum of 20mins
It is sub-maximal training that should be completed at 70-85% MHR
Improves aerobic capacity
Improves local muscular endurance
Raises LIP

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37
Q

F.I.T.T Formula

A

Frequency, Intensity, Time, Type

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38
Q

LISS/LSD

A

Low Intensity Steady State/ Long Slow Distance
Type of continuous training that produces a gradual but steady aerobic improvement
75% MHR
Good for building aerobic base/pre-season

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39
Q

Lactate Threshold Training

A

Race-type work (85% MHR)
Replicates race conditions by producing LA in order to improve lactate tolerance

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40
Q

Examples of Lactate Threshold Training

A

3-5 x 10min run at 95-105% of LIP HR (85% MHR)
1 x 20-30min run at 95-105% of LIP HR (85% MHR)
Sessions of this nature should be performed 2x PW

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41
Q

Fartlek Training

A

Speed play; blend of continuous and interval training with regular changes of pace depending on RPE/how athlete is feeling

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42
Q

Interval Training

A

Training form consisting of intervals of work followed by intervals of rest
Improves speed, power, agility and aerobic/anaerobic capacities

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43
Q

Work Interval

A

Distance/duration of a work effort

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44
Q

Rest Interval (and HR)

A

Time between work intervals
Either passive or active recovery
General HR guide: <140bpm

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45
Q

Set

A

Group of work and recovery intervals

46
Q

Repetition (REP)

A

Each individual work interval

47
Q

H.I.I.T Training

A

High Intensity Interval Training
An enhanced form of internal training with short/intense work periods followed with less-intense recovery periods
2:1 work ratio (b/w 9-20mins)

48
Q

Resistance Training

A

Aims to improve muscular strength, power and endurance by exercising muscles against a resistance

49
Q

Repetition Maximum (RM)

A

Max weight one can lift for a certain number of times/reps

50
Q

One Repetition Maximum (1RM)

A

Max weight in one rep

51
Q

Isotonic Resistance Training

A

Traditional Weight Training
Joints are moved under load and load remains constant throughout full range of movement
Most effective type of anaerobic exercise

52
Q

Isometric Resistance Training

A

Contracting muscles against an immovable object
No joint movement, muscle does exert force

53
Q

Isokinetic Resistance Training

A

Allows a person to operate at a constant speed/rate against a weight/resistance
Uses machinery where the harder you push, the harder the machine pushes back
Machinery = $$$ ∴ inaccessible
Fastest way to improve muscular strength

54
Q

Callisthenics

A

Body weight resistance training
Resistance applied comes from the force of gravity acting on the body

55
Q

Exercise Ball (FIT Ball) Training

A

Develops core stability

56
Q

Plyometrics

A

Involves rapid eccentric (lengthening) contraction followed by a forceful concentric (shortening) contraction
Aims to improve muscular power in sports which require jumping, hopping, skipping, etc
Only should be used by flexible, well conditioned athletes to avoid injury

57
Q

Flexibility Training

A

Any calisthenic that puts the muscle into a stretched position

58
Q

Dynamic Stretching (Active)

A

Performing a gradually intensifying series of movements that are both general and specific to the sport
Used in warmups

59
Q

PNF Stretching

A

Proprioceptive Neuromuscular Facilitation
Involves taking a muscle to its max range using an immovable object (a partner)
Passively increase range
Muscle should be contacted for 6s, cycle repeated 4-5 times

60
Q

Static Stretching (Passive/Stationary)

A

Taking a muscle to its greatest range and holding for 30-45s

61
Q

Ballistic Stretching

A

Rapid moment into stretch position, then bouncing/jerking against muscle to produce a greater muscle length
Not recommended = injury

62
Q

Circuit Training

A

Combines both continuous (low rest in between stations) and resistance training
Consists of a series of exercise stations arranged in order and performed in sequence
Develops strength, endurance, flexibility and co-ordination

63
Q

The Training Year

A

Annual plans taken into fitness considerations:

Must take into account:
1. Testing results
2. Dates of Competition
3. Rate of Progressive Overload
4. Fitness Components Developed
5. Climate/Season
5. Maintenance of Peak Performance

64
Q

Periodisation

A

Breaking down of the training year into 3 broad phases
This structure should account for peaking for major events

65
Q

Phases of the Training Year

A
  1. Preparatory Phase (General and Specific)
  2. Competition Phase
  3. Transition Phase
66
Q

Breaking Down of the Year (3 Key Terms)

A

Macro - over long time (annually)
Meso - smaller cycles (monthly)
Micro - even smaller cycles (weekly)

67
Q

Preparation (Pre-season) Phase

A

Spilt into the general and specific preparatory phases

68
Q

General Preparatory Phase

A

4-10 weeks
Focus on building aerobic base/capacity
Volume increases
Intensity remains relatively low
Specificity remains low
Specialised programs to counteract individual weaknesses

69
Q

Specific Preparatory Phase

A

2-6 weeks
Shift to more sport-specific skills/gameplay
Specifcity and intensity increses
Volume decreases or plataeus

70
Q

Compeition (In-season) Phase

A

4-6 months
Focus on maintenance of pre-season fitness
Training should be hard-easy schedule (hard early in week, easier at end –> comp day)
Specificity plateaus or slightly increases
Intensity plateaus
Volume decreases and plateaus

71
Q

Transition (Off-season) Phase

A

6-12 weeks
Physiological and psyhchological break
Devoted to reamin relatively active to negate the impacts of detraining
e.g
Low intensity endurance work
Recreational sports
Specialised trainings to improve weaknesses

72
Q

Peaking

A

The planning of training so that an athlete reaches their optimum state of readiness to perform at a particular pre-determined time

73
Q

Types of Peaking (2)

A

Whole Year Peaking
In-season Peaking

74
Q

Whole Year Peaking

A

‘UP’ for the whole year
Where players peak during the entire in-season period

75
Q

In-season Peaking

A

Peaking for specific moments/games
Involves reduction in training (taper) (apprx. 1 week) in the lead up

76
Q

Tapering

A

Reduction in training before a major event to allow complete recovery and optimal performance due to reduced fatigue and maximum strength/endurance

77
Q

Fitness Testing

A

Measurements of physiological responses to physical activity in a controlled manner

78
Q

Types of Fitness Testing

A

Lab Tests
Field Tests

79
Q

Rationale of Fitness Testing

A

Undertaken prior, during and following a training porgram (approx. 8-12 weeks)

One off testing is irrelevant

80
Q

Recovery

A

The process of returning the body to its pre-exercise state

or

The process of allowing the body to adapt to the training stimuli presented to it

81
Q

Fatigue

A

A state of discomfort and decreased efficiency resulting form prolonged/excessive exertion

82
Q

Causes of Fatigue

A
  1. Type, Intensity, Duration
  2. Fitness Level
  3. Mental State
  4. Nutritional State
83
Q

3 SPECIFIC CAUSES OF FATIGUE

A

Fuel Depletion
Metabolic By-products
Dehydration and Increased Body Temp

84
Q

Fuel Depletion

A

ATP-PC:
ATP and PC stores depleted after 12s
LA:
Fuel is glycogen
Unlikely to deplete but metabolites build-up
AEROBIC:
Body stores fuel for multiple hours (glycogen, fats, protein)
Intensity will slow due to increased oxygen needed to metabolise fat into ATP

85
Q

Metabolic By-products

A

Lactic Acid inhibits calcium and glycolytic enzymes
H+ decreases pH in muscle and plasma (burning fatigue sensation)

86
Q

Dehydration and Increased Body Temperature

A

Loss of bodily fluids can impact physical performance
Increased temp drives blood flow away from muscles

87
Q

Rest Day

A

A reduction in intensity or duration of training

88
Q

Overtraining Syndrome

A

Too much overload and/or too little recovery which may result in a collection of emotional, behavioural, and physical symptoms

or

Cumulative exhaustion that persists even following recovery periods

89
Q

Overtraining signs and symptoms

A

Muscle pain/soreness
Depression
Moodiness
Washed out feeling
Headaches
Loss of enthusiasm for sport/exercise

90
Q

Phases of EPOC

A
  1. Alactacid (Fast)
  2. Lactacid (Slow)
91
Q

Alactacid

A

1st Phase (FAST)
Re-saturation of myoglobin and haemoglobin with O2 (2-4L)
Replenishment of ATP and PC stores
- 50% complete in 30s
- 100% 2-3mins

92
Q

Lactacid

A

2nd Phase (SLOW)
Oxidisation of Lactic Acid (removal)
- CO2 and H2O (65%)
- muscle/liver glycogen (20-25%)
- protein (10%)
- blood glucose (5%)
Breakdown and removal of 50% LA occurs in 30mins
- 95% achieved with active cooldown
The return of the heart and respiratory muscles and body temperature to resting levels
Replenishment of muscle and liver glycogen

93
Q

Nutritional Replenishment (Carbs)

A

1-1.2g of carbs per bodyweight Kg
Within 1st hour as this is when glycogen replenishment/synthesis rates are at their highest
Majority of stores replenish in 5-10hrs (longer if endurance)

94
Q

Nutritional Replenishment (Protein)

A

15-25g within 1hr after exercise

95
Q

Nutritional Replenishment (Rehydration)

A

Up to 24hrs to fully rehydrate
Drink at regular intervals (20mins)
500-800mL per hour
Carb replacement/energy drinks only necessary for activity longer than 1hr (water is sufficient)

96
Q

DOMS

A

Delayed Onset Muscle Soreness
Pain/soreness 1-3 days after exercise
- frequent when starting new programs
- response to unusal exertion

97
Q

How to treat DOMS?

A

Massage
Doing nothing
CWI, CWT, HWI
Stretching
Active recovery after exercise

98
Q

DOMS Cause

A

Microscopic tearing of muscle fibres and associated swelling

99
Q

Training for ATP-PC

A

Sprint intervals, weight training, plyometrics
1:4 - 1:8 work:rest intervals at MAX intenisty

100
Q

Training for LA:

A

Short interval, circuit training (fartlek/weights)
1:4 - 1:2 work:rest intervals at 85-95% intensity

101
Q

Training for Aerobic System:

A

Continuous training, long interval training
Submaximal intensity (70-85%)

102
Q

Active Recovery

A

Light, continuous activity of what has just been completed
Speeds up LA removal by 50%
Followed by stretching regime

103
Q

Passive Recovery

A

Used in high intensity exercise (ATP-PC system)
Involves sitting down and not moving

104
Q

Physiological Strategies (4)

A
  1. Active recovery
  2. Passive Recovery
  3. Stretching (5-10mins optimal)
  4. Rehydration (water = good, sport drinks = more effective)
105
Q

Regenerative Techniques (6)

A

CWI
CWT
HWI
Massages
Sleep
Compression Wear

106
Q

CWI

A

Cold Water Immersion
Immersion of the body in cold water
- 5-10mins @ 10-15°C
- decreases blood flow and muscle temperature
- good for collision sports/therapy as restricts blood flow (helps bruising and swelling)

107
Q

CWT

A

Contrast Water Therapy
Alternating between hot and cold water (e.g hot cold showers)
3:1 ratio of hot:cold

108
Q

HWI

A

Hot Water Immersion
Immersion of the body in hot water
37-40°C
Done in spas, jets can contrubute to massage therapy

109
Q

Massages

A

Used; no scientific evidence to help recovery and may be detrimental to DOMS

110
Q

Sleep

A

6-7hrs at least
- avoid napping/sleeping in

Sport Science (4 decks)

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