ST Phy

Question 1

Aim of 4 stages of warm up?

Answer 1

Initial prep - encourage necessary responses for optimum performance
Injury prev - minimise risk of injury
SP- strengthen mind-muscle links, improve confidence
SS- final prep for live performance

Question 2

Difference between skills practise and sports specific?

Answer 2

Skill practise is often in isolation and at lower intensity - sport specific is as it would be in a game

Question 3

What is PNF stretching?

Answer 3

Muscle stretched to limit, then performs an isometric contraction

Question 4

What is ballistic stretching?

Answer 4

Momentum used to force the fibres to stretch over a greater range

Question 5

What factors influence the intensity and duration of a warm up?

Answer 5

Type of activity to be performed
Environment in which it is to be performed
The person completing the performance

Question 6

Describe the bodily function of the 3 energy food groups

Answer 6

Cho- high intensity fuel, utilises fats as an energy source
F- low intensity energy, insulation
P- growth, repair, and last resort energy

Question 7

Bodily function of vitamins, minerals, fibre and water?

Answer 7

V- facilitates physiological functions
M- aids vitamin absorption, provides structure for bones and teeth
F- healthy bowel function
W- most seen in thermoregulation and transport

Question 8

In what situation will an athlete use carbohydrate as their main energy source?

Answer 8

When performing above a certain intensity level at which the body does not have time to make energy from fats

Question 9

At what rate is cho digested during performance? What does this imply about the use of supplementation

Answer 9

1g per kg per hour during a performance. The body could be burning far more than this, hence supplementation only delays glycogen depletion

Question 10

What is the solution to preventing glycogen depletion?

Answer 10

To train the body to burn fat at a higher intensity

Question 11

Explain carbo loading

Answer 11

For the body to want to increase muscle glycogen stores, it must be stressed into doing so, else excess cho would simply be stored as fat. The athlete must deplete current muscle glycogen stores, and maintain this near depleted state, so when full cho is available the body will hold onto it more

Question 12

How can water be lost?

Answer 12

Urine
Sweating
Respiration
Ventilation

Question 13

Benefits of creatine?

Answer 13

Increase in lean muscle mass, high intensity power, increased proportion of PC in the muscle

Question 14

How long does acclimatisation take ?

Answer 14

5-10 days

Question 15

How do varying levels of heat/humidity affect performers? (What factors regarding heat adaption must be considered)

Answer 15

Hot humid conditions make it difficult to lose heat and hence increase risk of heat exhaustion
Hot dry conditions increase level of water lost through sweat and hence raises risk of dehydration and then heat exhaustion
Cold conditions require more clothing which causes more sweating and hence dehydration

Question 16

How will plasma volume react to heat acclimatisation?

Answer 16

It increases due to an increased production of plasma proteins, as well as increased concentration of electrolytes taken with water to aid hydration

Question 17

Describe the difficulties of performing at altitude

Answer 17

Reduced partial pressure of oxygen makes it harder to inspire as much - so a hypoxic state is reached at a lower intensity, lowing both vo2 max and anaerobic threshold

Question 18

How long does altitude acclimatisation take place for?

Answer 18

14 days

Question 19

What are the general benefits of a warm up?

Answer 19

Physical and mental preparation
Reduced chance of injury
Core and localised temperatures at optimum level
Improved neuromuscular performance