Exercise Physiology

• Simple Carbohydrates


  found in fruits and processed food. Easily digested by the body. Provide energy quickly
• Complex Carbohydrates


  Take longer for the body to digest. Most commonly found in bread, pasta and vegetables. Provide energy for a relatively long time
• Balanced diet


  A diet containing a variety of foods from each of the food groups so there is an adequate intake of nutrients
• Glycaemic index


  Ranks carbohydrates according to their effect on blood glucose levels. Lower glycaemic index = a slower sustained release of glucose into the blood
• Fats


  Cholesterol is carried in the blood as LDL and HDL. HDL carries cholesterol away from parts of the body where it has accumulated to the liver where it is disposed of.
• Proteins


  Important in muscle growth and repair. Minor source of energy - provide more energy when glycogen and fat stores are low.
• Fat-soluble vitamins


  A, D, E, K. Found predominantly in fatty foods. Stored in the liver and fatty tissues.
• Water-soluble vitamins


  B and C. Not stored in the body so need to be taken daily
• Vitamin C


  Protects cells and keeps them healthy. Maintenance of bones, teeth and ligaments.
• Vitamin D


  Absorption of calcium keeping bones and teeth healthy.
• Vitamin B1


  Works with other B group vitamins to help break down and release energy from food. Keeps the nervous system healthy
• Vitamin B2and B3


  Works with other B group vitamins to help break down and release energy from food. Keeps the skin eyes and nervous system healthy.
• Vitamin B6


  Helps form haemoglobin. Helps the body to use and store energy from protein and carbohydrates.
• Vitamin B12


  Makes red blood cells and keeps the nervous system healthy. Releases energy from food
• Minerals


  Sodium = regulates water content and electrolyte balance, too much is linked to high blood pressure. Helps with nerve and muscle function. Iron= found in red meat, helps to form haemoglobin and release energy. Calcium = prevents osteoporosis, important for strong bones
• Effects of dehydration on performance in sport

  Reduced blood pressure - lower stroke volume - increased blood viscosity, reduced sweating, cramps, increased heart rate
• Glycogen loading

  Six days before a competition an athlete eats a diet high in protein for three days and exercises at a high intensity to burn off any existing carbohydrate stores. This is followed by three days of a diet high in carbohydrates and light training. The theroy is that by totally depleting glycogen stores they can be increased by up to two times and prevent a performer from hitting a wall
• Advantages and disadvantages of glycogen loading

  Advantages = increased endurance capacity, delays fatigue. Disadvantages = during the carbo-loading phase - water retention, affects digestion, weight increase and heavy legs. During the depletion phases - irritability, lack of energy
• Creatine monohydrate


  Increases the amount of phosphocreatine in the muscles - ATP-PC system can last longer. Advantages = improved muscle mass. Disadvantages = hinders aerobic performance, cramps and dehydration.
• Sodium bicarbonate


  An antacid that increases the buffering capacity of the blood, neutralising the effects of lactic acid and hydrogen ions produces in the muscles during high intensity activity. Reduces activity in the muscle cells delaying fatigue.
• Caffeine


  A stimulant - increases mental awareness and reduces fatigue. Improves the mobilisation of fatty acids around the body - sparing glycogen stores. Increased risk of dehydration as it is a diuretic.
• Validity

  When the test measures what it is set out to do
• Reliability


  The test an be repeated accurately
• Stages of a warm up

  Stage 1 - Cardiovascular exercise = increases cardiac output and breathing rate. Stage 2 - Stretching. Stage 3 - sport specific exercises.
• Physiological effects of a warm up

  Increases elasticity of muscle tissue, the release of adrenaline increases heart rate and dilates capillaries, increases muscle temperature so oxygen can dissociate from haemoglobin more easily, increased speed of nerve impulse improves reaction time, increased production of synovial fluid, rehearsal of movement
• Cool down


  Light exercise to keep heart rate elevated, allows blood flow to remain high so oxygen can be flushed through the muscles and remove remaining lactic acid. Limits the effects of DOMS. The skeletal muscle pump can keep working maintaining venous return and preventing blood from pooling in the veins.
• Principles of training - SPORR

  Specificity, progressive overload, reversibility, recovery
• Static stretching


  Muscle is held in a stationary position for 30 seconds or more. Can be active or passive
• Active stretching


  The performer works on one joint, pushing it beyond its point of resistance, lengthening the muscle and connective tissue around it.
• Passive stretching


  When a stretch occurs with the help of an external force
• Ballistic stretching


  Performing a stretch with swinging or bouncing movements to push a body part even further
• FITT principles


  Frequency, intensity, time, type
• Macrocycle


  Made up of: the preparation period ( general conditioning and the development of fitness levels ), the competition period (skills and techniques are refined ) and the transition period (rest and recovery)
• Mesocycle


  A 4-12 week period of training with a particular focus e.g component of fitness
• Microcycle 


  A description of a week or a few days of training that is repeated throughout the length of the mesocycle
• Taping


  A reduction in the amount of training prior to a competition
• Peaking


  Planning and organising training so that a performer is at their peak for a competition
• Continuous training


  low-intensity exercise for long periods of time with no rest brakes - develops stamina and puts stress on the aerobic system
• Fartlek training


  The pace of activity is varied to stress the aerobic and anaerobic system
• Interval training


  Improves anaerobic power by training with periods of high intensity exercise followed by recovery periods