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Sport Science > Unit 3: Exercise Physiology B > Flashcards

Unit 3: Exercise Physiology B Flashcards

1
Q

TRAINING PROGRAMS

What are fitness components?

A

They are the fitness requirements of various sports. Athletes require fitness components according to the demands of the sport

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2
Q

TRAINING PROGRAMS

What are the Health Related fitness components?

A 
Cardiovascular endurance
Muscular strength
Local muscular endurance
Flexibility
Body composition
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3
Q

TRAINING PROGRAMS

What are the Motor Skill and Sport Related Fitness components?

A 
Agility
Speed
Muscular power
Balance
Coordination
Reaction time
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4
Q

TRAINING PROGRAMS

What is cardiovascular endurance/ aerobic capacity?

A

The hearts ability to deliver blood to working muscles and their ability to use it. Most applicable in marathons, triathlons, cross country, skiing, orienteering.

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5
Q

TRAINING PROGRAMS

What is muscular strength?

A

Is the ability to express force. Most applicable in football, weightlifting, mens gymnastics

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6
Q

TRAINING PROGRAMS

What is Local Muscular Endurance?

A

Is the muscles ability to continue contracting for a period of time while experiencing fatigue. Most applicable in running, swimming, rowing, cycling.

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7
Q

TRAINING PROGRAMS

What is flexibility?

A

Is the range of motion around a joint. Most applicable in gymnastics, diving, throwing, swimming, martial arts.

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8
Q

TRAINING PROGRAMS

What is body composition?

A

Refers to body size such as height, length and girths and distribution of muscle to body fat.

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9
Q

TRAINING PROGRAMS

What is agility?

A

The ability to change direction quickly and accurately. Most applicable in racquet sports, volleyball, soccer, hockey

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10
Q

TRAINING PROGRAMS

What is speed?

A

Involves movement from one point to another in the fastest possible time. Most applicable in sprints, cycling, swimming, skating, team sports.

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11
Q

TRAINING PROGRAMS

What is muscular power?

A

The ability to produce maximal force as quickly as possible in one contraction, combining speed and strength. Most applicable in weightlifting, athletic field events, martial arts.

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12
Q

TRAINING PROGRAMS

What is balance?

A

Is the maintenance of a body’s state of equilibrium. Most applicable in sports gymnastics, surfing, diving, fencing, target sports.

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13
Q

TRAINING PROGRAMS

What is coordination?

A

Is when a motor skill is performed fluently and effectively. Relevant in ball sports, gymnastics, dance, boxing.

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14
Q

TRAINING PROGRAMS

What is reaction time?

A

Is the time between receiving a stimulus and starting a response. Most relevant in fencing, racket sports, goalies in sports.

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15
Q

TRAINING PROGRAMS

What should a training session comprise of?

A

Warm up; General to specific
Conditioning/Skill development phase
Cool down

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16
Q

TRAINING PROGRAMS

What is the purpose of a warm up?

A

Prepare the body for competition or conditioning exercise and reduce the possibility of joint or muscle injury or soreness.

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17
Q

TRAINING PROGRAMS

What are the elements of a warm up?

A

Should incorporate a continuous activity, light resistance exercise and flexibility exercise such as dynamic stretching.

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18
Q

TRAINING PROGRAMS

What is the conditioning phase?

A

Specific fitness components for a particular sport are developed using the training methods you favour.

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19
Q

TRAINING PROGRAMS

What is the skill development phase?

A

Focuses on the specific skills and team work required for the sport. Sometimes can be done in conjunction with conditioning.

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20
Q

TRAINING PROGRAMS

What techniques should be used in a cool down?

A

Is the tapering off after completion of the workout and should be a continuation of the activity at a much reduced intensity.
Also should include static stretching or PNF stretching with all muscle groups involved.

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21
Q

TRAINING PROGRAMS

What is the purpose of a cool down?

A

Is needed to prevent venous pooling (pooling of blood in the veins)

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22
Q

TRAINING PROGRAMS

What are the principles of training?

A

The principles of training are those rules which govern the outcomes to a training program.

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23
Q

TRAINING PROGRAMS

What is specificity?

A

Training must stress the physiological systems to achieve specific training adaptations. The use of relevant energy systems, muscle groups, movement patterns should be relevant to the sport.

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24
Q

TRAINING PROGRAMS

What is progressive overload?

A

If you want to improve, you must exercise at an intensity greater than your existing capacity and this intensity must move towards your performance objective.

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25
Q

TRAINING PROGRAMS

What is frequency?

A

Relates to the number of training sessions per week. To improve a fitness component, you must train 3 times a week, to maintain it, train twice.

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26
Q

TRAINING PROGRAMS

What is intensity?

A

Refers to how hard each session will be. Can be measure through heart rate, blood lactate levels, rate of perceived exertion.

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27
Q

TRAINING PROGRAMS

What is duration?

A

Refers to length of training program or the length of each session

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28
Q

TRAINING PROGRAMS

What is reversibility?

A

Biological adaptations induced through training will be reversed over time if the stimuli that created change are removed. Aerobic losses are more rapid than anaerobic losses.

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29
Q

TRAINING PROGRAMS

What is variety?

A

Relates to the varying of the training program to maintain motivation. Could be changing where you train, how hard you train and who you train with.

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30
Q

TRAINING PROGRAMS

What is individuality?

A

A training program should be adjusted to meet each individuals characteristics and needs.

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31
Q

TRAINING PROGRAMS

What are diminishing returns?

A

The law states that the gains in fitness become smaller and smaller over time as your fitness levels increase

32
Q

TRAINING PROGRAMS

What is the purpose of continuous training?

A

To improve aerobic capacity, raise lactate levels and improve LME

33
Q

TRAINING PROGRAMS

What is the FITT formula?

A

Frequency
Intensity
Time
Type

34
Q

TRAINING PROGRAMS

What are the types of continuous training?

A

Low intensity steady state
Lactate Threshold training
Fartlek

35
Q

TRAINING PROGRAMS

What is interval training?

A

A form of training which work intervals are followed by rest intervals, designed to improve speed, power and agility.

36
Q

TRAINING PROGRAMS

What are the key variable in Interval training?

A

Work interval
Recovery interval
Set
Repitition

37
Q

TRAINING PROGRAMS

What is resistance training?

A

Is good for developing the fitness components of muscular strength, power and endurance.

38
Q

TRAINING PROGRAMS

What is Isotonic weight training?

A

Occurs when joints are moved under load, and the load remains constant throughout the range of movement eg. Bicep curl, stair climbing, squats

39
Q

TRAINING PROGRAMS

What is isometric resistance training?

A

Involves contracting a muscle against an immovable resistance, there is no joint movement but the muscle exerts force eg. wall sit, plank

40
Q

TRAINING PROGRAMS

What is plyometrics?

A

A form of training where an explosive powerful movement is demanded such as hopping, jumping, skipping and bounding.

41
Q

TRAINING PROGRAMS

What do plyometric exercises involve?

A

Involve a reapid eccentric contraction, followed immediately by a forceful concentric contraction.

42
Q

TRAINING PROGRAMS

What are the 3 types of flexibility training?

A

Dynamic
PNF
Static

43
Q

TRAINING PROGRAMS

What is Dynamic stretching?

A

Active stretching which involves athletes performing a gradually intensifying series of movements which replicate those specific to their particular sports/activities. Best used in warm up

44
Q

TRAINING PROGRAMS

What is PNF?

A

Proprioceptive Neuromuscular Facilitation. It takes a muscle to it’s maximum range, contract the muscle against an immovable resistance.

45
Q

TRAINING PROGRAMS

What is static stretching?

A

Involves taking a muscle to it’s greatest range and holding this position for 30-45secs, best suited to a cool down.

46
Q

TRAINING PROGRAMS

What is the advantage of cross training?

A

Keeps up motivation by constantly stimulating you and preventing your workout from becoming too stagnant and boring.
You get to develop all energy systems, components and muscle groups.
Helps avoid overuse injuries

47
Q

TRAINING PROGRAMS

What is circuit training?

A

Circuit training consists of rotating around a varying number of ‘stations’ performing different exercise with minimal to no rest in between.

48
Q

TRAINING PROGRAMS

What are the benefits of circuit training?

A

Can target any or all of the energy systems and/or muscle groups.
Few or as many participants as needed
Cater for all fitness levels
Optimal use of time

49
Q

TRAINING PROGRAMS

What must training years take into account?

A 
Calendar dates of competitions
Rate of progressive overload
Climate and season
Fitness components to be developed
The fact that a high level of competitive fitness cannot be maintained.
50
Q

TRAINING PROGRAMS

What is periodisation?

A

An annual plan which is divided into smaller phases of training, the cycling specificity, intensity and volume of training to achieve peak levels for competition.

51
Q

TRAINING PROGRAMS

What are the phases of periodisation?

A 
Preparatory (Pre-season)
  -General Prep.
  - Specific Prep. 
Competitive (In-Season)
  - Pre-Competition phase
  - Competitive Phase
Transition (Off-Season)
52
Q

TRAINING PROGRAMS

What is the Transition phase?

A

Both a psychological and physical break from the sport.
Lasts 6-12 weeks
Remain reasonably active without doing the sport

53
Q

TRAINING PROGRAMS

What is the Preparatory Phase?

A

General prep- emphasis placed on building general fitness lasting 4-10weeks
Specific prep- lasts 2-6 weeks where a shift towards more specific, game related fitness work occurs.

54
Q

TRAINING PROGRAMS

What is the Competitive Phase?

A

Lasts 4-6months
Emphasis placed on maintaining pre-season fitness
Training should work on a hard-easy cycle

55
Q

TRAINING PROGRAMS

What is tapering?

A

A reduction in training before a major event to allow for complete recovery and optimal performance. It should begin a week before a competition.

56
Q

TRAINING PROGRAMS

What is peaking?

A

Refers to those training techniques that result in players reaching their optimum state of readiness to perform.

57
Q

TRAINING PROGRAMS

What is whole year Peaking?

A

In a whole year plan, the goal is peak player’s in-season.

58
Q

TRAINING PROGRAMS

What is in-season peaking?

A

Relates to peaking specific matches/competitions/events during the in-season period.

59
Q

RECOVERY

Define Recovery

A

The process of returning the body to it’s pre-exercise state.

60
Q

RECOVERY

What are the specific causes of fatigue?

A

Fuel depletion
Metabolic by-products
Dehydration and increased body temperature

61
Q

RECOVERY

How do Metabolic By-Products cause fatigue?

A

Too many Hydrogen ions decreases pH in muscles and plasma to the point where muscles can no longer contract (Acidosis).

62
Q

RECOVERY

How does Dehydration cause fatigue?

A

The loss of as little couple of percent of body fluids can be enough to impact on physical performance.

63
Q

RECOVERY

Why are rest days needed?

A

To ensure a person’s body is fully recovered to reduce the risk of overtraining or injury.

64
Q

RECOVERY

What is Overtraining?

A

Too much overload and/or too little recovery may result in a collection of emotional behavioural and physical symptoms which is recognised as overtraining.

65
Q

RECOVERY

What are the symptoms of overtraining?

A 
Loss of enthusiasm
Moodiness or irritability
Pain in muscles and joints
Sudden drop in performance
A compulsive need to exercise.
66
Q

RECOVERY

What are some common recovery strategies?

A

Active recovery
Stretching
Passive recovery
Rehydration

67
Q

RECOVERY

What are commonly used techniques to recover?

A 
Cold water immersion
Contrast water therapy
Hot water immersion
Massage 
Compression
Low intensity pool sessions
68
Q

RECOVERY

What does EPOC stand for?

A

Excess Post Exercise Oxygen Consumption

69
Q

RECOVERY

What are the 2 phases of EPOC?

A 
Rapid Recovery (Alactacid phase)
Slow Recovery (Lactacid Phase)
70
Q

RECOVERY

What occurs during Alactacid Debt?

A

Re-saturation of myoglobin and haemoglobin with oxygen
Replenishes stored ATP and PC.
Fully completed within 2-3 minutes.

71
Q

RECOVERY

What occurs during Lactacid Debt?

A

Removal of Lactic Acid
Muscle and liver glycogen replenished
Lactic acid is either oxidised to form CO2 and water, converted back to glucose or converted to form protein.

72
Q

RECOVERY

What is DOMS?

A

Delayed Onset Muscle Soreness

73
Q

RECOVERY

When does it occur?

A

1-3 days after exercise when unaccustomed exercise has been undertaken

74
Q

RECOVERY

How to prevent/minimise the impact of DOMs?

A

Fully warm up, doing nothing and letting it recover on it’s own, perform an active recovery, stretching/yoga, massage etc.

75
Q

RECOVERY

Consumption of CHO.

A

Within the first hour of finishing, carbohydrates should be consumed as it is when rates of glycogen synthesis is greatest.

76
Q

RECOVERY

Consumption of Protein.

A

Should consume 15-25g of high quality protein in the first hour after exercising

Sport Science (4 decks)

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