Exercise Physiology

?
Carbohydrates
55% of diet, used for cell division, stored as glycogen, 1g = 4kcal
1 of 97
Water
2/3 of body weight, essential for chemical reactions, regulate temperature,
2 of 97
Fat
15% of diet, protects vital organs, provides energy, insulates nerves, 1g = 9kcal
3 of 97
Minerals
Gives healthy bones & teeth, helps chemical reactions, e.g. iron is good for haemoglobin
4 of 97
Protein
30% of diet, for muscle growth & repair, broken down to provide energy, 1g = 4kcal
5 of 97
Fibre
Helps digestive system, prevents weight gain, e.g. cereal
6 of 97
Vitamins
Helps to maintain body functions, needed in small quantities
7 of 97
Calories
The amount of heat required to raise the temp of water 1 degree, women = 2000 kcal, men = 2500 kcal
8 of 97
Anabolic Steroids
Synthetic testosterone, increase muscle mass & strength, can cause mood swings & aggression, e.g. weight lifter
9 of 97
EPO
Synthetic hormone, increases oxygen carrying capacity, can cause blood clots, e.g cyclist
10 of 97
HGH
Synthetic hormone, increased muscle mass, can cause enlarged vital organs, e.g. sprinters
11 of 97
Blood Doping
Increase red blood cell content, can cause blood clots, e.g. cyclists
12 of 97
Intermittent Hypoxic Training
Training under hypoxic conditions, increase intensity of training, e.g. marathon performers
13 of 97
Cooling Aids
Pre-Event - warm up, delays rising of core temp, health risks. Cryotherapy - ice packs, treats injuries, can cause ice burns. Post Event - ice bath, promotes recovery, reduces DOMS
14 of 97
Nitrates
Delays fatigue, can cause dizziness & headaches, found in beetroot, e.g. marathon runners
15 of 97
Bicarbonate
Buffer to lactic acid, can cause gastrointestinal problems, soda loading, e.g. 400m sprinter
16 of 97
Strength Training Diet
Pre-Training = high GI, equal CHO & protein, Post Training = ASAP, high GI, equal CHO & protein
17 of 97
Endurance Training Diet
3hrs Before = slow digesting carbs. 1 hr before = small & fast digesting carbs. Post = 3:1, CHO: protein, every 2 hours
18 of 97
Glycogen Loading
Day 1 = glycogen depleting, Day 2-3 = high protein & fat, Day 4 = glycogen depleting, Day 5-7 = high carb, training reduced
19 of 97
Hydration
Pre-Event = hypotonic, Inter-Event = isotonic, Post-Event = hypertonic
20 of 97
Creatine
Naturally produced in the body, regenerates ATP, can cause weight gain, e.g. weight lifter
21 of 97
Caffeine
Increases endurance performance, can cause gastrointestinal problems, e.g. marathon runner
22 of 97
Warm-Up
Pulse raiser (5 mins), dynamic stretches, drills, increases body temp, allows vascular shunt
23 of 97
Moderation
Training & recovery periods must be balanced to allow recovery, links to frequency
24 of 97
Reversibility
If you take too long between exercise to rest & recover any adaptations will be lost
25 of 97
Specificity
Training must be relevant to the demands of the sport & individual, links to type
26 of 97
Variance
Training must be varied to prevent boredom & repetitive strain injures
27 of 97
Cool Down
Pulse lowering exercise, static stretches, reduces temp, removes lactic acid
28 of 97
Periodisation
Splitting training into blocks, macrocycle = 1 year, targets, mesocylce = 1-3 months, average goal, microcycle = 1 week, small goals
29 of 97
Progression
Gradual increase leads to adaptations, links to time
30 of 97
Overload
Adaptations occur when the body works harder than normal, links to intensity
31 of 97
Aerobic Capacity
80% of max HR, 5 times per week, 60 mins, e.g. interval, continuous, fartlek
32 of 97
Explosive Strength
80& 1RM, 4 times per week, 10 reps, 3 sets, 2 mins rest, e.g. plyometrics, free weights, resistance training, machines
33 of 97
Maximal Strength
5 times per week, 90% 1RM, 5 reps, 3 sets, 2 mins rest, e.g. free weights
34 of 97
Strength Endurance
5 times per week, 60% 1RM, 15 reps, 3 sets, 1 min rest, e.g. free weights, resistance, machines, body weights
35 of 97
Flexibility
5 times per week, stretch to discomfort, hold 20 secs, 3 sets, e.g. PNF, static, dynamic
36 of 97
Frequency
Increasing the number of times you train per week
37 of 97
Intensity
Increasing the difficulty of the exercise you do
38 of 97
Time
Increasing the length of time that you are training for each session
39 of 97
Type
The method of training used
40 of 97
Aerobic Capacity
The ability to take in, transport & use oxygen to sustain prolonged periods of sub maximal work
41 of 97
VO2 MAX
The max volume of oxygen inspired, transported & utilised per minute during exhaustive exercise (ml/kg/min)
42 of 97
Testing Aerobic Capacity
12 min cooper run, direct gas analysis, step test, multi-stage fitness test
43 of 97
12 minute Cooper Run
Continuous maximal aerobic intensity run, VO2 Max is predicted, can be used for large groups
44 of 97
Direct Gas Analysis
Continuous progressive exhaustive aerobic exercise, direct objective measure, not for unfit
45 of 97
Step Test
Continuous stepping for 3 mins, VO2 Max is predicted, suitable for unfit
46 of 97
Multi-Stage Fitness Test
Continuous 20m shuttle, simple, VO2 Max is predicted
47 of 97
Training Aerobic Capacity
HIIT, continuous, fartlek
48 of 97
HIIT
Periods of work followed by rest, work = 80% MHR, rest = 50% MHR, all sports
49 of 97
Continuous
Steady state low to moderate intensity work for long time, 80% MHR, 40 mins, endurance athletes
50 of 97
Fartlek
Continuous aerobic training with higher intensity bouts, 70% MHR, 40 mins, team sports
51 of 97
Factors Affecting Aerobic Capacity
Training, age, gender, physiological factors
52 of 97
Aerobic Capacity Adaptations
Metabolic, cardiovascular, respiratory, musclo-skeletal
53 of 97
Metabolic Adaptations
Increased activity of aerobic activity = increased metabolism of triglycerides & glycogen. Decreased insulin resistance = improved glucose tolerance
54 of 97
Cardiovascular Adaptations
Cardiac hypertrophy = increased SV/CO as increased filling capacity. Increased blood plasma/volume = decreased blood viscosity
55 of 97
Respiratory Adaptations
Stronger respiratory muscles = increased efficiency of mechanics of breathing. Increased SA of alveoli = increased external gaseous exchange
56 of 97
Musclo-Skeletal Adaptations
Increased size/density of mitochondria = increased aerobic energy production. Increased stores of myoglobin = increased storage & transport of oxygen to mitochondria
57 of 97
Dynamic Strength
Ability of the neuromuscular system to overcome resistance repeatedly with a high speed of contraction
58 of 97
Static Strength
Force exerted by the neuromuscular system while muscle length remains constant
59 of 97
Strength Endurance
Ability for muscle to withstand repeated muscle contractions
60 of 97
Maximum Strength
Maximum force the neuromuscular system can exert in a single voluntary muscle contraction
61 of 97
Explosive Strength
Ability to expand a maximum amount of energy in a strong sudden high intensity movement
62 of 97
Factors affecting Strength
Gender, age, cross sectional area of muscle, muscle fibres
63 of 97
Strength Testing
Grip strength dynamometer, 1RM, vertical jump, NCF abdominal curl
64 of 97
Grip Strength Dynamometer
Simple & cheap, not sports specific
65 of 97
1RM
Direct objective test, no normative data
66 of 97
Vertical Jump
Formula used to predict power output, not isolating muscle groups
67 of 97
NCF Abdominal Curl Test
Can be used for large groups, technique essential
68 of 97
Training Strength
Free weights, multi-gym, circuits, plyometrics
69 of 97
Free Weights
Natural movements, not mechanical weights, can cause injury
70 of 97
Multi-Gym
Specialised machines, not using stabilising muscles
71 of 97
Circuits
Series of stations, flexible, if incorrect no adaptations
72 of 97
Plyometrics
Incorporates jumps & hops, good for power, DOMS
73 of 97
Strength Training Adaptations
Neural pathways, muscle & connective tissue, metabolic
74 of 97
Neural Pathways
Increased recruitment of motor units & FG/FOG = increased force of contraction. Decreased activation of stretch reflex mechanism = increased force of agonist
75 of 97
Muscle & Connective Tissue
Increased number & size of contractile proteins = increased protein synthesis. Increased strength of tendons/ligaments = decreased risk of injury
76 of 97
Metabolic
Increased enzyme activity = increased speed & power. Increased buffering capacity = delays OBLA
77 of 97
Static Flexibility
ROM without taking into account the speed of movement
78 of 97
Dynamic Flexibility
ROM taking into account the speed of movement
79 of 97
Factors affecting Flexibility
Gender, age, training, muscle length, joints
80 of 97
Flexibility Training
Static, dynamic, PNF
81 of 97
Static
Passive = stretch assisted by partner. Active = performer completes static contraction of agonist to stretch antagonist
82 of 97
Dynamic
Replicate sport movement, controlled movement, risk of injury
83 of 97
PNF
Isometric contraction against immoveable object, muscle taken to resistance, then relaxed and taken past resistance, triggers stretch reflex
84 of 97
Testing Flexibility
Sit & reach, goniometry
85 of 97
Sit & Reach Test
Simple & cheap, not muscle specific
86 of 97
Goniometry
Measure angle at a joint, cheap, human error
87 of 97
Flexibility Adaptations
Muscle & connective tissue = increased elasticity = decreased inhibition from antagonist. Increased resting length = increased ROM
88 of 97
Atherosclerosis
Accumulation of fatty deposits on arteries, due to high blood pressure, increased risk of blood clots, cause of CHD
89 of 97
Heart Attack
Atheroma breaks away and blocks coronary artery
90 of 97
Stroke
Ischaemic = blockage of cerebral artery cutting of blood to brain. Haemorrhagic = blood vessel bursting on brain
91 of 97
Coronary Heart Disease
Result of atherosclerosis, failure of coronary arteries to supply oxygen to the heart
92 of 97
Angina
Lack of oxygen to heart tissue
93 of 97
Training on CHD
Less body fat, less risk of hypertension, improves efficiency of coronary circulation, increased HDL, decreased LDL
94 of 97
Asthma
Constriction of airways, triggered by cold/exercise, inflammatory response, bronchodilators used to treat
95 of 97
COPD
Thickening of bronchiole wall, airways narrowed, severe asthma/chronic bronchitis, alveoli damage
96 of 97
Training on Respiratory Disease
Strengthens respiratory muscles, increased surface area of alveoli
97 of 97

Other cards in this set

Card 2

Front

2/3 of body weight, essential for chemical reactions, regulate temperature,

Back

Water

Card 3

Front

15% of diet, protects vital organs, provides energy, insulates nerves, 1g = 9kcal

Back

Preview of the back of card 3

Card 4

Front

Gives healthy bones & teeth, helps chemical reactions, e.g. iron is good for haemoglobin

Back

Preview of the back of card 4

Card 5

Front

30% of diet, for muscle growth & repair, broken down to provide energy, 1g = 4kcal

Back

Preview of the back of card 5
View more cards

Comments

No comments have yet been made

Similar Physical Education resources:

See all Physical Education resources »See all Exercise physiology resources »