exercise physiology

• simple carbohydrates- found in fruits and easily digested by the body
• complex carbohydrates- found in pasta and take longer for the body to digest
• glycaemic index- ranks carbohydrates according to their effect on our blood glucose levels
• low glycaemic index

  • complex carbs
  • sustained release
  • eaten 3-4 ours prior
• high glycaemic

  • simple carbs
  • rapid rise in blood glucose
  • should be eaten 1-2 hours prior
• exercise related function of carbohydrates

  • provides energy for exercise
  • higher intensity performance- run faster, further, longer
  • train at a higher intensity- progression is faster
• saturated fats

  • found in sweet foods
  • affects levels of stamina
  • limits flexibility
  • leads to health problems such as coronary heart disease
• low density lipoproteins- leads to fatty acid deposits in arteries
• High density lipoproteins- takes away cholesterol from parts of the body where its accumulated to the liver where its disposed of
• unsaturated fats

  • includes oily fish, avacado
  • easier to breakdown and digest
• subcutaneous fat- situated under the skin
• exercise related function of fats

  • source of energy for low intensity respiration
  • contains fat soluble vitamins
• exercise related function of proteins

  • provides growth and repair of muscle cells
  • increase power, speed and strength
  • makes enzymes, hormones and haemoglobin
• fat soluble vitamins

  • A, D, E, K
  • found in fatty foods
  • stored in the liver
• water soluble vitamins

  • B, C
  • found in veg, fruit
  • not stored
• minerals

  • facilitate transmission of nerve impulses
  • enable effective muscle contraction
• acute injury- a sudden injury caused by a specific impact or traumatic event where a sharp pain is felt immediately
• chronic injury- often referred to as over-use injuries
• simple/ closed fracture- clean break to a bone that doesn't penetrate through the skin or damage any surrounding tissue
• compound/open fracture- soft tissue or skin has been damaged
• dislocations- ends of bones are forced out of position
• strains- muscle fibers are stretched too far and tear
• sprains- ligament is stretched too far or tears
• tendons- connect muscles to bone
• stress fracture- muscles become fatigued so they are no longer able to absorb the added shock of exercise
• screening advantages

  • can be used to identify those at risk of complications
  • CRY screening saves lives
  • identifies musculoskeletal conditions of an athlete
  • assess muscle imbalances, core strength, range of movement
• screening disadvantages

  • not 100% accurate
  • may miss a problem
  • can give false positives
  • increases anxiety
• protective equipment- can help reduce injuries
• warm ups

  • increases elasticity of muscle
  • heart rate increases- increasing blood flow to muscles
• active stretching- when a stretched position is held by the contraction of an agonist muscle
• passive stretch- uses an external force to help the stretched position
• static stretching- when the muscle is held in a stationary position for 10seconds
• ballistic stretching- uses swinging and bouncing movements
• taping and bracing- helps with support and stability
• injury prevention methods

  • screening
  • protective equipment
  • warm up
  • flexibility training
  • taping and bracing
• injury rehabilitation methods

  • proprioceptive training
  • strength training
  • hyperbaric chambers
  • cryotherapy
  • hydrotherapy
• recovery methods from exercise

  • compression garments
  • massage
  • foam rollers
  • cold therapy
  • ice baths
  • cryotherapy
• proprioceptive training- exercises used to restore lost proprioception and teach the body to control the position of an injured joint subconsciously
• strength training- uses resistance to prepare the body for exercise
• hyperbaric chambers- increased pressure increases amount of oxygen that can be breathed in and diffused to the injured area. excess oxygen reduces swelling and stimulates white blood cell activity