Exercise physiology

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  • Created by: Ems9
  • Created on: 24-03-19 14:24
What is glycogen loading?
Dietary manipulation to increase gylcogen stores. Used by endurance athletes, by eating a diet high in carbohydrates, this maximises aerobic energy production.
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Positives of glycogen loading
Increased glycogen storage and stores in muscles, delays fatigue and increased endurance capacity.
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Negatives of glycogen loading
Carbo loading phase- water retention, heavy legs, digestion issues. Depletion phase- irritabilty, lack of energy.
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What is creatine monohydrate?
Supplement used to increase PC stores in the muscles. It allows the ATP-PC system to last longer. Used by athletes with explosive movements, sprints, throws.
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Positives of creatine monohydrate
Aims to provide more ATP, replenishes PC stores, allows the ATP-PC system to last longer, improves muscles mass.
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Negatives of creatine monohydrate
side effects: cramps, diarrhoea, bloating, vomiting, liver damage. Hinders aerobic performance.
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What is sodium bicarbonate?
An antacid that increases the buffering capacity of the blood so it can neutralise lactic acid and H ions.
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Positives of sodium bicarbonate
Reduces acidity in the muscle cells, reduces fatigue and increases the buffering capacity of the blood.
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Negatives of sodium bicarbonate
Side effects: vomiting, pain, cramping, diarrhoea and bloating.
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What is caffine?
A stimulant which increases alertness and can increase the mobilisation of fatty acids within the body. Used by endurance athletes who use the aerobic system.
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Positives of caffine
Increases mental alertness, reduces fatigue, allows fats to be used for energy, improves reaction times and may benefit aerobic performance.
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Negatives of caffine
Loss of fine control, against the rules when taken in large amounts, side effects: dehydration, insomnia, cramps, vomitting, irregular heartbeat and diarrhoea.
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Quantitative data
Factual informationand numerical data. From fitness tests.
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Qualitative data
Looks at feelings, opinions and emotions. E.G. Borg scale of rating perceived exertion.
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Objective data
Based upon facts and is measurable. In fitness testing it will involve a measurement.
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Subjective data
Based upon personal opinions, assumptions, interpretations and beliefs.
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Validity of data
Is the research method relevant and does it test what it set out to test? Is the test sport specific?
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Reliabilty of data
The results are consistant and can be repeated with the same outcome.
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Warm up
To prepare the body for exercise.
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Static stretching
When the msucle is held in a stationary postion for 30 seconds or more.
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Active stretching
Performer working at one joint, pushing it beyond its point of resistance, lengthening the muscle and surrounding tissues.
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Passive stretching
When the stretch occurs with the help of an external force, E.G. partner, gravity or wall.
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Ballistic stretching
Involves performin a stretch with swinging or bouncing movements to push the body part even further.
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Effects of a warm up
Reduces chance of injury, increase HR, increase muscle temp, increase speed of nerve impulses, efficient movement at joints, allows for rehearsal of skills, mental rehearsal, reduce stress and adequate blood flow to heart.
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Cool down
Light exercise to keep HR elevated. Allows oxygen to be flushed through muscles to remove and oxidise lactic acid.
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Principles of training - SPORR
Specificity, Progressive overload, Reversabilty, Recovery.
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FITT principles
Frequency, Intensity, Time, Type.
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Periodisation
Dividing the training year into specifc section with a specifc aim.
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Macrocycle
The 'big'period which involves a long term performace goal. E.G. football league.
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Preparation period
Involves general conditioning and development of fitness levels.
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Competition period
The performer refines their skills and techniques whilst maintaining a level of fitness.
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Transition period
The rest and recovery stage, helps to ensure they stay injury free for the next season.
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Mesocycle
Usually a 4 to 12 week period of training with a particular focus.
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Microcycle
The descriptionof a week or few days within a training plan.
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Tapering
Reducing the volume and/or intensity of training prior to competition. This allows peaking to occur and ensure the athlete in physically and mentally ready.
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Peaking
Planning and organisaingtraining so that a performer is at their best for competition.
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Double periodisation
Where an athlete has to peak twice within the saem season.
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Continuous training
Works to develop aerobic power, involving low intensity exercise for long periods of time without rest intervals. This develops stamina and places stress on the aerobic system, consequently improving CV fitness.
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Fartlek training
Type of continuous training involving different speeds to stress both the aerobic system and the anaerobic system. This is benefical for games players.
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Interval training
Used by elite athletsto increase anaerobic power. Periods of high intensity training are follwed with recovery periods.
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Circuit training
An athlete performes a series of exercises at a set of 'stations'. it can focus on one area of the body or the whole body.
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Weight training
Used by everyone to increase muscular strength, it involves completing a series of resistance exercises using free weights or machines. They are completed in sets and repitions.
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PNF
An advanced stretching technique, a passive form of stretching where the muscle is isometrically contracted for at least 10 seconds. The muscle is relaxed and then stretched again.
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Other cards in this set

Card 2

Front

Positives of glycogen loading

Back

Increased glycogen storage and stores in muscles, delays fatigue and increased endurance capacity.

Card 3

Front

Negatives of glycogen loading

Back

Preview of the front of card 3

Card 4

Front

What is creatine monohydrate?

Back

Preview of the front of card 4

Card 5

Front

Positives of creatine monohydrate

Back

Preview of the front of card 5
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