Sports physiology Flashcards
1
Q
Functions of protein:
A
1- growth of muscle
2- repair of muscle tissue
3- production of red blood cells
4- contribution of ATP production when carb and fat stores are depleted
2
Q
Fats and lipids
A
Fat stored as triglycerides in muscle cells and broken down into free fatty acids are the major energy source during rest and light moderate exercise.
- body takes a long time to break fats down
- trained athletes are better able to break down fats and hence use them as a fuel source a higher intensity.
3
Q
Carboydrates
A
carbs are first converted to blood glucose leading to a rise in insulin levels.
- excess blood glucose converted to glycogen
4
Q
Glycemic index:
A
- ranking of carbohydrates based on their immediate effect on blood glucose levels
5
Q
High Gi foods
A
- break down quickly during digestion therefore have an immediate affect on increasing blood sugar levels.
During exercise: rapid absorption and release of energy into bloodstream provides oppurtunity to top up glycogen stores, helping with glycogen sparing
Immediatly after: muscles are most reponsive to topping up fuel supplies, therefore hogh GI foods best served here.
6
Q
rebound hypoglycemeia
A
a rapid rise in blood sugar levels causing an overshoot in insulin release
7
Q
Low GI foods
A
break down slowly during digestion - releasing glucose gradually into the blood stream
- best consumed as a part of the pre event meal and after to replenish supplies
Pre event meal: (1-4 hours) slower release of glucose in the blood stream helps keeps blood glucose levels topped up prior to race
After event meal: assist with replenishment of muscle and liver glycogen store in the 24 hour post exercise.
8
Q
Fuelling energy systems:
A
- fuel is based on the intensity and duration of the exercise
low intensity: fat stores are used
high intensity: muscle glycogen stores are intiated (when muscle glycogen runs out liver glycogen kicks in)
- depletion of liver glycogen is reffered to as bonking and affects decison making.
- fats now become the primary fuel source and intenisty of exercise is reduced as fats are more difficult to break down. Once fat stores are depleted protein stores come in.
9
Q
Hydration considerations: pre exercise
A
pre exercise:
- 1L before exercise
- 300-400ml just prior on top of 600ml 3-4 hour before
- aviod drinks containing caffeine like energy drinks as they act as a diruetic and will cause the athlete to become dehydrated as they will need to go the toilet.
10
Q
Hydration considerations: during exercise
A
- drink 200ml every 15mins
- average sweat rate in endurance activities 1-1.5L per hour
- drink a sports drink as salt is lost in sweat
11
Q
Hydration considerations: post exercise
A
- want to replenish back to pre exercise weight
- for every 1L of fluid loss consume 1.5L
- consume some salty fluid to keep osomailty higher so you dont urinate as much
- avoid alcohol and caffiene as it is a diruetic
12
Q
Nutrition for sport- pre event meal
A
- digestiabilty of food (low in fat and fibre) low GI - consumed 1-4 hour pre competiton
advantages:
- increase glycogen levels leading to glycogen sparing
- ensure optimal hydration (600-1000ml) 1 hour prior
- ensure gastro- intestinal tract feels comfortable during performane
13
Q
Nutrition for sport - during the event meal
A
- carbohydrates and fats are the most common used.
- exercise lasting 60mins + needs to consume CHO to avoid depletion and prevents low blood sugar and low concentration
- hi GI foods assist in glycogen sparing
14
Q
Nutrition in sport- recovery meal
A
- muscles are most responsive to topping up glycogen stores
- as a result increase muscle glycogen storage occurs during the consumption of high GI foods
- the depleted the stores of CHO the faster the rate of recovery
15
Q
Enviromental conditions to consider?
A
1- tempreture
2- humidity
3- altitude
16
Q
Heat gain factors
A
- hormones
- environment
- muscular acitvity
- basal metabolic rate
17
Q
Heat loss factors
A
- radiation
- conduction
- convection
- evaporation
18
Q
what is conduction?
A
heat exchanged by 2 objects in contact
factors include:
- differences in tempreture between 2 surfaces
- surface area
- thermal conductvity of material
19
Q
what is convection?
A
heat exchanged by contact with a fluid that is flowing
- it will occur when heat is carried away from body by air or water currents
- the layer of warm air which surronds our body is displaces by cold air when air tempreture is lower than body tempreture
- if air flow is slow then there is minimal heat loss, if air is rapid (running) then heat loss increases and insulation is continually replaced
20
Q
what is radiation?
A
occurs when heat is transferred from a warmer body to the cooler surrondings without physical contact
- people asorb radiant heat energy when surrondings are hotter than their core temperture
21
Q
what is evaporation?
A
is the cooling of the body as a result of the vaporisation of sweat.
- when the body exercises the muscles produce heat, to aviod over heating the body uses blood to regulate tempreture.
- heat is transferred to the skins surface via the blood where it is released as sweat which creates a cooling effect due to vaporisation
22
Q
rate that you sweat at is dependant on:
A
- gender
- number of sweat glands
- surface area
- how fit you are
23
Q
Methods of heat transfer?
A
1- environment
2- age
3- physiological state
24
Q
methods of heat transfer - environment
A
- ambient tempreture: if above the bodys core tempreture then evaporation is the only method of heat loss
- forced convection: heat loss will occur if it is windy
- barriers to convection: clothing will minmise the effect of convection as it will insulate the body
- tempreture radiating surfactes: light clothing will not absorb as much heat as dark clothing
- relative humidity: if 100% no heat loss via evaporation
25
Method os heat transfer - age
- children dont sweat as much as their sweat glands are not as developed as adults
26
methods of heat transfer - physiological state
- rate of heat production
- hydration state will determine rate of evaporation as a reduction in plasma volue which leads to a decrease in sweat rate
27
what is dehydration?
occurs when the amount of water leaving the body is greater than the amount being taken in.
we lose water by:
1- breathing
2- sweating
3- urination or bowel movements
28
what is double heat load?
when the body has to deal with 2 forms of heat.
1- metabolic heat created by working muscles
2- environmental heat in hot conditions
29
what is the bodys response to double heat load?
1- muscles and vital organs require blood flow to sustain energy metabolism
2- skin blood flow required to transport heat out to environment to keep core temprature cool. This blood flow cannot deliver its oxygen to the working muscles impacting on performance
30
what is cardiovascular drift?
it is the bodys respone to maintain cardiac output the heart race increases. The decrease in stroke volume creates a decrease in cardiac output which reduces skin blood flow which reduces oxygen getting to the muscles. This creates more strain for the body and the working muscles, core tempreture also increases decreasing performance level.
31
methods to cope with exercising in the heat
1- hydration pre exercise
2- consume 150-200ml every 15mins during exercise
3- wear lose fitting light coloured clothing
4- pre cool the core body tempreture via a range of methods including ice baths, ice jackets
5- acclimitise
32
what is hyponatremia
an abnormally low concentration of sodium in the blood. Must replace with sports drinks that contain sodium and potassium.
33
how to acclimatise to heat conditions?
go the place the athlete is competing for 5-10 days living and training in the heat. The first sessions should last for 15-20mins and combined with light activity. Training should increase 45-60mins daily for 8-9 days. Should be done 4-6 weeks before competing.
34
Major adaptations to heat acclimatisation?
1- sweating
2- cardiovascular
35
Major adpatation to heat - sweating
- increased sweat rate
- start sweating at lower core tempreture. This leads to low core tempreture, skin tempreture, and heart rate at any exercise intensity.
- sweat becomes more dilute and distrabuted over the body more effectivley.
36
major adaptation to heat - cardiovascular
- heat acclimitised athletes exercise at a lower core tempretures due to sweating adpatations
- lower heart rate than normal athlete as they have a more effective cooling mechanism
- lower core tempreture also reduces the bodys need to send blood to the skin for cooling resulting in a greater percentage of cardiac ouput going to the active muscles.
37
What is humidity?
as the amount of water vapour that exsists in the air
38
How does humidity affect the body?
- our sweat evaporates more easily on a dry day, creating a better cooling effect.
- humidity places greater stress on the body as it limits the bodys ability to lose heat via evaporation
39
strategies for coping with humidity?
1- pre-event hydration
2- hydration during exercise - pre-cooling techniques
3- acclimatisation
40
bodys responses to exercising in cold weather
1- peripheral vasoconstruction: constriction of the bodys blood vessels just below the skin surface to shunt blood away from the periphery to the core instead.
2- shivering: uncontrolled muscular contractions to elevate heat production. Body uses ATP to create heat.
3- piloerection: when the hairs on the body stand on end to trap a warm layer of air close to the skin to keep the skin surface warm.
41
affects on the athelets performance when performing in cold weather?
- increase submaximal VO2 at given exercise intensity
- fine motor skills deteriorate
42
what is hypotherimia and how can it occur?
when the bodys tempreture falls below 35 degrees.
This can be caused by:
- prolonged exposure to cold conditions
- being in cold water for long periods of time
- being in windy weather in wet clothes
43
What is altitude and how can it affect performance?
- the air is thinner due to lower barometric pressure, therefore there is less absolute oxygen to be consumed in the atmosphere resulting in hypoxia (lack of adequate oxygen)
- there is lower oxygen to be transferred to the blood and into the working muscles.
- performance in repeated sprint exercise is also impaired due to low 02 availabilty to replenish CP stores and remove lactic acid. (low resistance/drag)
44
what are the 2 methods for altitude acclimatisation?
1- dailt intermittent exposure to atrifical environements (hypoxic apartments, altitude houses and tents\_\_
2- take an altitude camp twice a year 2-4 weeks at a time. or 'live high and train low'
45
immediate altitude adaptations: (acute responses)
1- pulmonary ventilation (less absloute oxgen available)
2- increased heart rate and Q during rest and submaximal exercise
3- decreased plasma volume to increased concentration of haemoglobin in the blood therefore decreased stroke volume which increases heart rate to maintain cardiac output
46
chronic adpatations to altitude training?
1- increased haematocrit and increased EPO secreted by kidney to increase red blood cell count in response to a lack of oxygen
2- increased mitcondria, aerobic enzymes, capillaries, mygolbin
3- increased DPG (hormone) which aids in the extraction of oxygen at the muscular level
47
altitude training in preparing for competiton
- increased recovery time between sessions
- extended tapering period
- training intensity at altitude must be decreased given the strenous nature of the conditions
- a strict fluid replacement regime needs to be put in place at less humid conditions
48
ergogenic aid
any practise or substance, legal or illgeal used to impove perfomance. This may include legal practises such as the use of heart rate monitors or nutritional aids or illegal aids such as anabolic steriods
49
4 catergories of ergogenic aids:
1- physiological aids (altitude training)
2- nutritional aids (CHO loading)
3- pharmacological aids (anabolic steriods)
4- psychological aids (imagery)
50
anabolic steroids
- injected into you, increases testostrone levels in the body which will increase muscle growth and strength and power.
- increase the rate to tissue repair in the muscles.
51
Polypeptide hormones (Human growth homone)
(illegal ergogenic aids)
body builders and other power atheletes take this drug because they believe it will increase muscle mass, strength, and burn fat.
52
diuretics
increase volume of urine secreted and is used by peformers trying to make a certain weight or weight range. Also a masking agent for other drugs.
53
beta blockers
reduce heart rate, muscle tremors and pre-competition tension, benefiting athletes participating in target sports as this allows them to be calm.
54
stimulants
increases awareness, aggression and masks fatigue, improving anaerobic perfromance
55
narcotics analgestics
masks pain and allow the performer to continue to perform despite the injury - this increases the chance of the injury getting worse.
56
blood doping
involves removing blood from the athelete in a lead up to a major tornament. The blood is then seperated into plasma and red blood cells. The plasma gets reinfused into the blood and the red blood cells get frozen for later use. The body naturally restores the RBC's through the secretion of EPO. Prior to competiton the frozen RBC are reinfused into the performer. This increases the oxygen carrying capacity of the athelete. Increases haematocrit.
57
EPO (erythropoietin)
- EPO is a hormone found naturally in the body
- it increases the rate of porduction of RBC which increases the oxygen carrying capacity in the blood stream improving VO2 max.
58
illegal performance enhancing drugs?
- anabolic steroids
- diruertics
- beta blockers
- stimulants
- narcotics analgestics
- blood doping
- EPO
59
Carbohydrate loading
this is used to improve endurance performance by enhancing the amount of CHO stored in the muscle.
- involves consuming high amounts of dietary CHO in the days leading up to the compeition with a reduced training load.
60
what are the 2 methods for CHO loading?
1- 3 day method: consume approx 7-8g of carbs per kilo of body mass for 3 days leading up to competition
2- 1 day method: consume approx 8-10g per kilo of body weight during the day
During CHO loading there is a decrease in exercise levels to spare glycogen in the muscles.
61
advantages and disadvantages of CHO loading:
- CHO loading aviods the depletion of glycogen stores by increasing muscle and liver levels
- allows athelets to maintain a higher intensity for longer
disadvantages:
- binding H20 to CHO molecule increases water absorption causing increase weight
62
creatine
- naturally occuring compound
- consumed through poultry, meat and fish
- increases creatine stores in the muscles
- may enhance muscular strength and development
- increase recovery time
- restores ATP/CP system quicker
63
sports drinks
these rapidly deliver fuel and fluids when digested
- instant replinshment of glucose stores in the muscles
- increase in sodium and potassium which increases the absorption of fluid
- high GI
64
Advantages of caffeine
1- acts as a analgestic reducing the perception of effort and therefore increasing the time to exhuastion
2- stimulates the CNS, incresing alertness, reacton time and arousal levels
3- create glycogen sparing through oxidation of fatty acids
65
disadvantages of caffeine
its a diruetic, which may cause fluid lose pre exercise, which affects atheletes tempreture regulation especially in hot conditions
66
sports bars and gels
low in fat and fibre whilst producing a source of protein and CHO, should be contained during of after exercise.
gels: concentrated form of CHO found in an easy to consume sachet or tube. To be used during or post exercise with fluids
67
periodisation
is the planning well in advance of training variables to achieve optimal performance at the most crucial times. It involves varying the volume and intensity of training.
68
psychological effects of over training
- decreased self esteem
- easily irritated
- depression
- loss of intrest in the sport
- insomina
- concentration drops
69
The annual plan
training program that will spread across the whole year. Purpose of this is so that athelets will peak at the right time.
70
what is the annual plan broken in to
4 stages:
1- preperation
2- competiton
3- evaluation
4- transition
these can then be broken down into: macrocycles, mesocycles, and microcyles
71
what is tapering?
involves decreasing the volume of training whilst maintaining or increasing intensity. An athlete does this to allow the body time to recover from the stress being placed on them during training.
72
what is peaking?
is the term used to describe a temporary training state which allows the athlete to perform at their optimal level. Players that have peaked have reached IPS (ideal performance state)
73
What types of recovery are there?
- nutritional recovery
- physical recovery
- psychological recovery
- debriefing
74
Over training?
occurs when an athlete has been repeatedly stressed by training to the point where the rest periods between sessions are no longer adequate for recovery to occur.
75
76
physiological affects of over training
- general soreness
- weight loss
- increase in viral illness
- increase injuries
- increase resting heart rate
- loss of appetite
77
behavioural affects of over training
- decreased effort
- performance drops
- gives up
- lacks normal co-ordination
78
what maintanence does the athlete need to do
the athlete must maintain a base level of fitness in the off season so that they can reach optium fitness quicker when the season starts again.
- this is also used in competition circumstances as the workload must decrease in volume and maintain intensity to ensure recovery.
