Topic 2 Exercise Physiology Flashcards
What is the role of whey protein?
Aids muscle hypertrophy and muscle repair
Whey protein is often used to increase total protein content in a diet.
When is whey protein typically consumed?
Pre and post workout
It is commonly taken around exercise times to maximize benefits.
What are the positives of whey protein?
↑ total protein content
It helps in muscle growth and recovery after workouts.
What are the negatives of whey protein?
Expensive, doubts whether it actually works, side effects: nausea, pain, cramps
Some users report gastrointestinal discomfort.
Who are the primary users of whey protein?
Sprinters, weightlifters, gymnasts
These athletes often seek to enhance muscle performance.
What is creatine and where is it found?
Found in skeletal muscles, stored as phosphocreatine
Creatine is crucial for energy production in muscles.
When is creatine typically taken?
Pre-workout
It is commonly consumed before exercises to boost performance.
What benefits does creatine provide?
Enhances ATP-PC energy system, delays lactic acid buildup
This leads to improved performance in high-intensity activities.
What are the side effects of creatine?
Muscle cramps, weight gain, dehydration, renal stress
Users should monitor for these potential issues.
Which athletes benefit from creatine supplementation?
Weightlifters, pole-vaulters
These athletes rely on short bursts of high-intensity effort.
What is the effect of caffeine on the body?
Stimulates CNS, decreases reaction time
Caffeine is often used to enhance focus and alertness.
What are some negative effects of caffeine?
Diuretic, can lead to dehydration, causes nervousness, disrupts sleep, fatigue
Caffeine can have various physical and mental health implications.
When is caffeine typically consumed?
Pre-workout
Athletes often take it before competitions to enhance performance.
What is bicarbonate loading?
Ingesting bicarbonate before competition
This technique is used to enhance performance by buffering lactic acid.
What does bicarbonate loading do to plasma bicarbonate levels?
↑ Plasma bicarbonate levels in blood
This helps delay the onset of fatigue during intense exercise.
What are the side effects of bicarbonate loading?
Cramping, bloating, vomiting, diarrhea
Users should be cautious of gastrointestinal distress.
Which athletes benefit from bicarbonate loading?
Muscle endurance athletes: cycling, swimming
Endurance sports can greatly benefit from this method.
What are branched-chain amino acids (BCAAs) used for?
↑ muscle mass and performance
BCAAs are crucial for muscle recovery and growth.
When are BCAAs typically taken?
Pre and post workout
Timing is important for maximizing their benefits.
What are the side effects of BCAAs?
Headaches, stomach issues, weight gain
Some users may experience discomfort or changes in body weight.
Who commonly uses BCAAs?
Bodybuilders, power athletes: rugby
These groups often seek to optimize muscle performance.
What is DHEA and its purpose?
Build muscle, decrease effects of aging
DHEA is a hormone that may influence muscle growth.
What are the effects of DHEA on testosterone levels?
↑ testosterone levels
This can lead to increased muscle mass and strength.
What are the negatives of DHEA?
No physical benefits for performance, banned
This substance is prohibited in competitive sports.
What are the benefits of cherry juice?
↓ inflammation and joint pain
It is often used for recovery post-exercise.
When is cherry juice typically consumed?
Post workout
Athletes often drink it after training sessions.
What are the side effects of cherry juice?
Gut discomfort, weight gain/loss
Some individuals may experience digestive issues.
Which athletes may benefit from cherry juice?
Endurance athletes: runners, triathletes
These athletes often seek recovery aids.
What is the effect of beetroot juice?
Vasodilation
This can improve blood flow and oxygen delivery during exercise.
When is beetroot juice typically consumed?
Pre workout
It is often ingested before performance to enhance endurance.
What are the side effects of beetroot juice?
Kidney stones if consumed in excess
Moderation is important to avoid negative health outcomes.
Which athletes benefit from beetroot juice?
Endurance athletes: runners, triathletes
This juice is popular among those needing sustained energy.
What is the purpose of the multi-stage test?
To measure VO2 max
The test involves running to a cone in time with beeps and assesses aerobic fitness.
What equipment is needed for the Harvard step test?
- Stopwatch
- Metronome tape
- Box (50.8cm for men, 40cm for women)
The test involves stepping up and down at a rate of 30 steps per minute for 5 minutes.
What is the primary measure obtained from the Wingate test?
Anaerobic power
This is measured through peak power and fatigue index during a 30-second cycling test.
What is the maximum accumulated oxygen deficit (MAOD) test used to determine?
Anaerobic capacity
This test measures the difference between measured oxygen uptake and calculated oxygen demand.
In the RAST test, how many sprints are performed?
6 sprints
Athletes sprint back and forth between cones on a 35m track.
What is the main objective of the Cunningham + Faulkner inclined treadmill test?
To measure anaerobic fitness
Athletes run on a treadmill set at a 20% incline and 8mph.
What is measured in the Margaria Kalaman stair test?
Power
The athlete runs up stairs touching marked steps, and timing begins when they hit the 3rd step.
What does the Sergeant jump test measure?
Power
The difference between standing reach height and jump height is calculated.
What is the primary focus of the 1 rep max test?
Maximal strength
The objective is to find the maximum weight an athlete can lift for one repetition.
What is the Illinois agility test designed to measure?
Agility
Athletes complete a course as quickly as possible with multiple turns.
What is the procedure for the T-test?
Sprint and side step through a course
The course includes running forward, side stepping, and running backward to touch cones.
In the 30m sprint test, what is the starting position?
Lying down with foot on the first cone
Athletes must hold for 2 seconds before sprinting.
What is the importance of using timing gates in agility tests?
To eliminate human error in timings
Timing gates provide accurate measurement of performance times.
What is the primary measure obtained from the Cooper 12 min run?
Distance covered
Athletes run for 12 minutes, and the distance is recorded at the end.
What is the role of a tape measure in various fitness tests?
To measure distances
Used in tests like the RAST, 30m sprint, and Margaria Kalaman stair test.
What is the validity score of the submaximal VO2 max test?
-0.75
Indicates a negative correlation in validity for this specific measure.
True or False: The Yo-yo test is more valid for sports like tennis.
True
The test mimics the intermittent demands of sports such as tennis.
Fill in the blank: The _______ test involves running continuously for 12 minutes.
Cooper run
This test assesses aerobic endurance.
What is continuous training?
No rest or break
Continuous training involves sustained physical activity without interruptions.
How long should continuous training last?
Over 20 mins
Continuous training sessions typically last longer than 20 minutes.
What is the target heart rate percentage for continuous training?
Between 60% - 75% of MHR
MHR stands for Maximum Heart Rate.
How often should one engage in continuous training?
X3 per week
Continuous training is recommended three times per week.
Who primarily uses continuous training?
Endurance athletes
Endurance athletes utilize this training to improve their stamina.
What is a key benefit of continuous training?
↑ aerobic capacity
Continuous training is effective in increasing aerobic capacity.
What is a notable negative aspect of continuous training?
Boring - demotivated
Many find continuous training monotonous, which can lead to a lack of motivation.
What does ‘fartlek’ mean in training terms?
Speed play
Fartlek training involves varying speed and intensity during a workout.
What type of athletes commonly use fartlek training?
Middle distance runners
Middle distance runners often incorporate fartlek to enhance their performance.
Which sports benefit from fartlek training?
Games sports
Fartlek training is beneficial for athletes in team sports.
What are two energy systems improved by fartlek training?
- Aerobic
- Anaerobic
Fartlek training enhances both aerobic and anaerobic energy systems.
What is a downside of fartlek training?
It involves trial + error to find the right ratio for the individual
Finding the best speed and intensity ratios can be challenging.
What is the definition of intermittent or interval training?
Periods or alternating exercise + rest
Interval training consists of alternating between exercise and rest periods.
Who commonly uses intermittent training?
Game players
Athletes in various games often use intermittent training for improved performance.
What can interval training be adapted to?
Suit any
Interval training can be tailored to fit any sport or fitness goal.
What does the effectiveness of interval training depend on?
Depends on ratio
The ratio of work to rest in interval training affects its effectiveness.
What is a potential downside of interval training?
Lead to fatigue
Improperly managed interval training can result in excessive fatigue.
What does physical training involve when it comes to weight training?
Lifting weights
Weight training focuses on resistance training using weights.
What are the benefits of weight training?
- Adaptable for any
- Tailored to work multiple areas: power, muscular endurance, strength
Weight training can be customized for various fitness objectives.
What is a negative aspect of weight training?
Can become repetitive
Weight training routines may become monotonous over time.
What injury risk is associated with weight training?
Lead injury if done incorrectly
Improper form or technique in weight training can lead to injuries.
What type of training does circuit training represent?
Type of interval training provides all round body fitness
Circuit training involves performing a series of exercises in succession.
What does circuit training involve?
Several exercises performing different body parts
Circuit training typically targets multiple muscle groups.
What is a key benefit of circuit training?
↑ lots different areas at the same time
Circuit training can improve overall fitness by engaging various muscle groups simultaneously.
What can cause muscle fatigue in circuit training?
Order stations can cause muscle fatigue if ordered incorrectly
The sequence of exercises in circuit training can impact muscle fatigue levels.
What is plyometric training?
Type of power training
Plyometric training focuses on explosive movements to develop power.
What type of actions does plyometric training involve?
Eccentric + concentric actions at 100% effort
Plyometric exercises require maximal effort during both phases of movement.
Who benefits from plyometric training?
Power athletes + games players
Plyometric training is especially beneficial for athletes requiring explosive power.
What is a key benefit of plyometric training?
↑ elastic strength + power
Plyometric exercises enhance both strength and power through explosive movements.
What is a risk associated with plyometric training?
Can lead to injury if performed incorrectly
Proper technique is crucial in plyometric training to avoid injuries.
What does mobility training improve?
Improves range of motion
Mobility training focuses on enhancing flexibility and joint movement.
Who can benefit from mobility training?
Any
Mobility training is beneficial for all individuals, regardless of fitness level.
What is a key benefit of mobility training?
Decrease recovery time
Enhanced mobility can lead to faster recovery after workouts.
What is a potential downside of doing mobility training before exercise?
Can decrease performance
Performing mobility training immediately before an intense workout may hinder performance.
Define sub-maximal aerobic fitness
Ability to maintain high % of VO2 max for prolonged period of time
Essential for long duration aerobic activity, e.g., long distance runners.
What is maximal aerobic fitness?
Max vol O2 can be utilised in 1 min
Represents the upper limit of the aerobic system, commonly referred to as VO2 max.
Define anaerobic power
Rate of energy production; fastest rate ATP that can be produced anaerobically during activity
Example: Two athletes with equal movement economy; the athlete with the greatest anaerobic power will be faster.
What determines max speed?
Time taken to move body through movement over predetermined distance
Determined by rate of ATP production, fast twitch muscle fibre recruitment, and force production.
What are physical components in fitness?
Anatomically and physiologically based; they test a person’s physical performance capacity
Include measures such as strength, speed, and endurance.
Define anaerobic capacity
Greatest amount of energy that can be released from the anaerobic system
Important for high-intensity, short-duration activities.
What is exercise economy?
Energy required to maintain constant velocity of movement
Example: Two people running at the same speed; one may use less energy due to better economy.
Define local muscular endurance
Ability of muscle/muscle group to sustain repeated contractions against resistance for extended period of time.
What is VO2 max?
Max vol O2 that can be utilised in 1 min.
Define maximal strength
Max force that can be developed in a muscle/muscle group during a single max contraction.
What are the types of strength?
Static, dynamic, plyometric
Each type involves different methods of force development.
Define speed in the context of fitness.
Time taken to move a body (part or whole) through movement over predetermined distance.
What is flexibility?
Range of movement possible at a joint.
What are skill components in fitness?
Neuromuscular based; test a person’s ability to repeat a particular exercise.
Define power in fitness terms.
Rate at which force is produced.
What is agility?
Changing position quickly, with control, without losing balance in response to a stimulus.
Define coordination.
Ability of the body to link movements together, either with other movements or in relation to an external object.
What is reaction time?
Time taken for a performer to respond to a stimulus and initiate their response.
Define balance in fitness.
Ability to maintain centre of mass over base of support
Includes both static and dynamic balance.
What is the fast/alactacid component?
Increased rate respiration continues to supply oxygen to body + myoglobin stores
Takes up to 2-3 minutes to resynthesize ATP and PC stores.
How is ATP resynthesized in the fast/alactacid component?
By conversion of ADP back into PC + ATP (called restoration of muscle phosphagen)
Involves aerobic conversion of carbohydrates into CO2 and H2O.
What are the three mechanisms of phosphagen recovery?
- Aerobic conversion of carbs into CO2 + H2O to resynthesize ATP from ADP + Pi
- ATP utilized to create PC in reaction: ATP + C → ADP + PC
- Small amount ATP resynthesized via glycogen, producing small amount lactic acid
These mechanisms help restore energy stores in muscles.
What intensity level characterizes ATP-PC intervals?
80 - 100% max effort
Lasts 3-10 seconds with no more than 2 minutes recovery.
What is the duration of LA (lactic acid) intervals?
15-90 seconds
Medium to high intensity (60 - 80% max effort) with variable recovery depending on exercise duration.
What factors influence recovery in LA intervals?
Blood buffering capacity / lactate tolerance
Recovery varies based on the intensity and duration of the exercise.
What intensity level characterizes Aerobic intervals?
50% max effort
Lasts 20 minutes with short recovery.
Define a macro cycle in terms of duration.
4 - 26 weeks
Represents a long-term training plan.
Define a meso cycle in terms of duration.
2 - 4 weeks
A medium-term training plan.
Define a micro cycle in terms of duration.
One week or less
A basic repetitive cycle of activities.
Describe the 5 ways body adapts to training in hot conditions
What are the 5 phases of periodisation?
- General preparation
- Specific preparation
- Pre-competition
- Competion
- Transition
