Class notes
OCR A Level PE revision notes - Exercise Physiology
- Course
- Institution
- Book
This document gives notes on the module Exercise physiology. Hope you find these helpful.
[Show more]Preview 3 out of 27 pages
Some examples from this set of practice questions
1.
How many calories roughly should men and women consume per day
Answer: Men = 2550 calories a day Women = 1940 calories a day
2.
What does a healthy balanced diet consist of?
Answer: A healthy balanced diet should consist of roughly: 55% carbohydrates, 15% protein, no more than 30% fats and a mix of fruit and vegetables (5 a day).
3.
Describe carbohydrates
Answer: sugars and starches stored as glycogen in body which is converted to glucose for energy, sources include bread, pasta, rice and potatoes.
4.
Describe proteins
Answer: amino acids essential for growth and repair of bodily tissues, sources include meat, eggs and nuts.
5.
Describe fats
Answer: triglycerides which produce fatty acids for energy production, saturated fats include butter and bacon, unsaturated fats include soya beans and avocado
Some examples from this set of practice questions
1.
Define an ergogenic aid
Answer: a substance, method or object used to enhance performance, types of ergogenic aid groups are nutritional, physiological or pharmacological.
2.
Pharmacological aids
Answer: Increase the hormone levels in the body, examples are RhEPO, HGH and Anabolic steroids.
3.
Anabolic steroids
Answer: Group of synthetic hormones which resemble the natural testoterone hormone.
4.
Benefits of anabolic steroids
Answer: 1. Increase muscle mass. 2. Improved speed of recovery. 3. Increased intensity and duration of exercise.
5.
Cons of anabolic steroids
Answer: 1. Psychological effects such as increased aggression, irritability and mood swings. 2. Liver damage and potential heart failure. 3. Increased shrinkage of testis. 4. Acne and hormonal changes.
Some examples from this set of practice questions
1.
SPOR principle
Answer: Specificity – training must be appropriate to the sport and needs of performer. Progression – training demands should slowly rise to allow athlete to adapt and progress Overload – training should push performer out of their comfort zone to cause rapid adaptations to take place. Overload can be manipulated by using the FITT principle. Reversibility – training must be consistent and maintained to prevent a drop in performance.
2.
FITT principle
Answer: Frequency – how many sessions per week Intensity – how hard one trains e.g. 1RM Time – how long one trains for e.g. sessions, sets, intervals Type – method of training used e.g. strength training
3.
Variance
Answer: training includes a range of exercises and activities to prevent boredom and maintain motivation.
4.
Moderation
Answer: training must be appropriate so that the performer can maintain a healthy lifestyle whilst adapting to training.
5.
Effective training includes...
Answer: Warm up – pulse raiser and movement exercises to raise heart rate, increase range of motion at joints and generally preparing the body for exercise. Cool down – performed after exercise to gradually decrease heart rate, ROM, facilitate venous return therefore preventing blood pooling thus reducing Delayed Onset Muscle Soreness (DOMS) (Costa et al, 2011). Exercises such as light jogging and movements as well as stretching are used. Tests – Fitness tests to assess and analyse the needs for improvement, the use of motion capture analysis to assess knee ROM for an elite gymnast after injury.
Some examples from this set of practice questions
1.
Aerobic capacity
Answer: the ability of the body to inspire, transport and use oxygen to perform long durations of aerobic exercise.
2.
Vo2 max
Answer: VO2 max is a key component of aerobic capacity, it is the max amount of oxygen inspired, transported and used per minute during maximal exercise.
3.
Factors affecting Vo2 max
Answer: Physiological make up Age Gender Training
4.
Physiological make up
Answer: Greater efficiency of CV, respiratory systems and muscle cells to inspire and use oxygen = higher VO2 max. Stronger respiratory muscles = more efficent tranport of oxygen. Increased haemoglobin levels = more oxygen carrying capacity. Capillarisation leads to a greater SA for gaseous exchange. Higher aerobic capacity for SO muscle fibres.
5.
Gender
Answer: Males generally have higher VO2 max values than females. Males have larger CV and respiratory systems therefore greater efficiency of blood flow and oxygen transport.
Some examples from this set of practice questions
1.
Strength
Answer: the ability to exert a force
2.
Static and dynamic strength
Answer: Static and dynamic Static is the ability to exert a force against a resistance without movement occuring. Dynamic is the the ability to exert a force against a resistance with movement occurring. Static – Crucifix position in gymnastics tests shoulder static strength. Dynamic – Hop, step jump phase of the triple jump.
3.
Maximum strength
Answer: The ability to exert a max force over 1 repetition. Deadlift
4.
Explosive strength
Answer: The ability to produce a maximal force over a series of rapid and fast muscular contractions. Hammerthrow, Javelin
5.
Strength endurance
Answer: The ability of the muscle to sustain multiple muscular contractions for a sustained period of time without fatigue. Rowing, Swimming
Some examples from this set of practice questions
1.
Flexibility
Answer: The range of movement available at a joint
2.
Types of flexibility
Answer: 1. Static – range of movement at a joint without movement e.g. Gymnast holding the spilt position. 2. Dynamic – range of movement at a joint with movement e.g. Javelin performer’s shoulder during a full distance throw.
3.
Factors of flexibility
Answer: 1. Age 2. Gender 3. Type of joint 4. Length of surrounding connective and muscle tissues
4.
Age
Answer: Flexibility peaks in childhood. With age, elasticity of connective tissues is lost, therefore a decrease in range of motion.
5.
Gender
Answer: Females are generally more flexible than women. Females have higher levels of oestrogen and relaxin present around joints. These hormones are responsible for the elasticity of connective tissues.
Some examples from this set of practice questions
1.
Background of CV diseases
Answer: Cardiovascular Disease (CVD) is any disease than impacts blood circulation as well as the heart itself. It is on the rise in the UK, roughly 7 million people have CVD and 75% cases were found to be preventable.
2.
Atherosclerosis
Answer: the development of fatty plaque in the arterial walls which gradually narrows the lumen and hardens the walls.
3.
Ischaemic stroke
Answer: a complete blockage in a cerebral artery leading to cut off of blood supply to brain. 85% of all strokes.
4.
Haemorrhagic stroke
Answer: bursting of blood vessel on or within the surface of brain. 15% of all strokes.
5.
Coronary Heart Disease
Answer: complication from atherosclerosis of the coronary arteries, responsible for supplying cardiac muscle with oxygenated blood.
Some examples from this set of practice questions
1.
Acute injuries
Answer: a sudden injury associated with trauma occurring from impact.
2.
Chronic injuries
Answer: a slowly developed injury associated with overuse.
3.
Soft tissue injuries
Answer: damage to skin, muscle, tendon or ligament.
4.
Hard tissue injuries
Answer: damage to bone, joint or cartilage.
5.
Acute, soft tissue injuries
Answer: Contusion, Abrasion, Blisters, Concussion, Sprain, Strains.
Some examples from this set of practice questions
1.
Types of injury risk factor
Answer: Intrinsic risk factors Extrinsic risk factors
2.
Intrinsic risk factors
Answer: Risk factors that come from within the body
3.
Extrinsic risk factors
Answer: risk factors controlled by the environment
4.
Individual variables - Posture, Age, previous Injuries, Nutrition (PAIN)
Answer: Posture issues – Poor joint alignments can alter biomechanical properties allowing injuries to occur more often. Age – After 20 years old, bones and tissues lose strength Previous Injury – Past injuries can decrease joint stability making the same injury more likely. Nutrition – Lack of calcium can lead to weaker bones therefore fractures are more likely.
5.
Training effects – Poor preparation, Inadequate Fitness and Flexibility
Answer: Poor preparation – Lack of warm up stretching before exercise can increase the risk of injury. Inadequate Fitness – Poor fitness can lead to injury if the body is pushed way harder than it should be. Inadequate Flexibility – Having limited range of motion increases the chances of injury, too much range of motion can increase the chances of dislocation.
Some examples from this set of practice questions
1.
SALTAPS
Answer: Stop Ask Look Touch Active movement Passive movement Strength testing
2.
Rugby concussion six \'r\'s
Answer: Recognise Remove Refer Recover Rest Return
3.
PRICE
Answer: Protection Rest Ice Compress Elevation
4.
Protection
Answer: Player and injury should be shielded from any further damage.
5.
Rest
Answer: Player needs to allow injury time to heal.
Some examples from this set of practice questions
1.
Rehabilitation
Answer: process of restoring full physical function after an injury.
2.
3 stages of rehabilitation
Answer: Early – Gentle exercise encouraging damaged tissues to heal. Mid – Progressive loading of connective tissues and bones to develop strength. Late – functional exercises and drills to make sure body is ready to return.
3.
Treatment methods for injuries
Answer: Stretching Temperature therapies Massage Physiotherapy Surgery NSAIDs
4.
Phases of stretching
Answer: Acute phase – no stretching within the first 3 days of injury, PRICE should be used. Mid phase – after 3 days, bleeding and inflammation should have stopped. For up to 2 weeks use heat therapy and active+passive stretching. Later phase – For a further 2 weeks, ROM, strength and co-ordination are key. PNF used to increase the ROM at a joint. Long term – Active and dynamic stretching to increase range of motion more than prior to injury.
5.
Massage therapy
Answer: Physical therapy used to prevent injury and used in soft tissue injury treatment, massage therapy: 1. Moves nutrients through damaged tissue to start healing and remove waste products. 2. Stretches tissues releasing tension and increasing elasticity. 3. Breaks down scar tissues. 4. Reduces pain and improves relaxation and circulation. However, it can’t be used on certain soft tissue injuries such as contusions or dislocations because it may complicate the injury.
Stuvia customers have reviewed more than 700,000 summaries. This how you know that you are buying the best documents.
You can quickly pay through credit card or Stuvia-credit for the summaries. There is no membership needed.
Your fellow students write the study notes themselves, which is why the documents are always reliable and up-to-date. This ensures you quickly get to the core!
You get a PDF, available immediately after your purchase. The purchased document is accessible anytime, anywhere and indefinitely through your profile.
Our satisfaction guarantee ensures that you always find a study document that suits you well. You fill out a form, and our customer service team takes care of the rest.
Stuvia is a marketplace, so you are not buying this document from us, but from seller nathanbates. Stuvia facilitates payment to the seller.
No, you only buy these notes for $5.96. You're not tied to anything after your purchase.
4.6 stars on Google & Trustpilot (+1000 reviews)
84146 documents were sold in the last 30 days
Founded in 2010, the go-to place to buy study notes for 14 years now