Paper 2 Exercise physiology

• Exercise physiology and biomechanics
• Carbohydrates

  -Simple and complex carbohydrates

  -simple carbohydrates are found in fruit

  -complex carbohydrates are found in nearly all plant based foods (pasta, bread, rice and vegetables)

  - the principle use of energy in the body

  -once digested they are converted to glucose

  -this can then be stored in the muscles and liver as glycogen.
• Fats


  -Saturated fat (sweet and savoury foods)

  -trans fat (unsaturated fat found in meat and dairy)

  -cholesterol (type of fat that circulates in the body)

  -used during low intensity exercise as a provider of energy
• Proteins


  -Made up of amino acids

  -important for muscle growth and repair

  -meat, fish, eggs, dairy products

  -minor source of energy and tend to be used more by power atheletes who have a greater need to repair and develop muscle tissue
• Vitamins

  -Essential nutrients that your body needs in small amounts in order to work properly

  -fat soluble

  -water soluble
• Vitamin C

  Green vegetables and fruits

  protects cells and Keeps them healthy

  helps maintenance of bones, teeth and ligaments
• Vitamin D

  Sunlight, oily fish, dairy products.

  Has a role in absorption of calcium, which keeps bones and teeth healthy
• B6

  Meat, fish, eggs, bread, vegetables and cereals.

  Helps form haemoglobin

  helps the body to use and store energy from protein and carbohydrate in food.
• B12


  Red meat, dairy products and fish

  makes red blood cells and keeps the nervous system healthy.

  releases energy from food.
• Minerals

  Assist in bodily functions

  include sodium (helps with the regulation of fluid levels in the body)

  Iron (helps the formation of haemoglobin in red blood cells to transport oxygen)

  calcium (the need for strong bones and teeth and is also necessary for efficient nerve and muscle function)
• Fibre

  Found in whole meal bread and pasta, potatoes, nuts, seeds, fruit, vegetables and pulses

  can speed up digestion and prevent constipation. (Insoluble fibre)
• Water


  Important for hydration before during and after exercise

  prevents dehydration.
• Dietary supplements


  Used to artificially manipulate performance, but these have both positive and negative effects
• Creatine

  Compound that is naturally made in the body which supplied energy for muscular contraction.

  Also used as a supplement to increase athletic performance.
• Advantages of creatine


  Aims to provide ATP

  replenishes phosphocreatine stores

  allows ATP-PC system to last longer

  improves muscle mass
• Disadvantages of creatine

  Possible side effects (muscle cramps, diarrhoea, water retention, bloating and vomiting).

  Hinder aerobic performance

  mixed evidence to show benefits
• Sodium bicarbonate

  A white soluble compound used as an antacid
• Positive effects of sodium bicarbonate


  Reduces acidity in the muscle cells

  delays fatigue

  increase buffering capacity of the blood

  Delays OBLA - neutralises lactic acid
• Negative effects of sodium bicarbonate


  Side effects (voimitng, pain, cramping, diarrhoea and bloating)
• Caffeine


  Naturally occuring stimulant which increases alertness and reduces fatigue
• Positive effects of caffeine


  Stimulant increases mental rehearsal

  reduces effect of fatigue

  allows fats to be used as an energy source

  delays use of glycogen stores

  improves decision making (reaction time is improved)

  may benefit aerobic performance.
• Disadvantages of caffeine


  Loss of fine control

  against rules of most sports in large quantities

  side effects (dehydration, insomnia, muscle cramps, stomach cramps and irregular heartbeat)
• Glycogen loading


  Used by endurance athletes to increase glycogen stores.

  A dietary manipulation.
• Advantages of glycogen loading


  Delays fatigue

  increases glycogen stores in muscles

  increases endurance capacity

  Athlete can perform for longer at higher intensities w/o 'hitting the wall'
• Disadvantages of glycogen loading

  Carbo loading phase:

  - water retention (bloating)

  -heavy legs

  -affects digestion

  - Weight increase

  
  

  during depletion phase:

  -irritability

  -can alter the training programme as there may be a lack of energy.
• Warm up

  Involves:

  -pulse raising exercises (jogging)

  -stretching

  -skill based movements
• Cool down

  -Involves exercises that maintain heart beat initially

  -gradual reduction in heart rate and breathing rate

  -stretching.
• Benefits of warm up


  Muscle temperature increases

  reaction time gets faster

  injury chances reduce

  increased movement at the joints

  movements are rehearsed

  more oxygen to working muscles.
• Benefits of a cool down


  Removal of lactic acid

  reduced chances of DOMS

  maintains venous return

  gradually reduces temperature.
• Specificity


  Make training specific to the sport being played/ movements used/ energy systems used.
• Progressive overload


  Gradual increase in the amount of overload so that fitness gains occur but without potential injury.
• Reversibility


  Losing fitness levels when you stop exercising
• Recovery


  Rest is required in appropriate amounts.
• Principles of overload

  To improve performance you need to train more, harder, longer and with the correct type of training.
• FIIT

  Frequency: how often

  Intensity: how hard

  Time: how long for

  Type: of training
• Periodisation

  Method of dividing the training year into specific sections for specific purposes
• Macro cycle

  Long term training goal

  split up into periods
• preparation phase


  similar to pre season training where fitness is developed
• competition phase


  performance period where skills and techniques are refined an fitness is maintained
• transition phase

  end of a season where the rest and recovery take place and light aerobic activity may take place