Exercise Physiology + Biomechanics

Recommended macronutrient

Carbs - 55%

Fats - 30%

Protein 15%

Average kcal for men and women (bullshit spec)

Women - 1800

Men - 2000

Glycemic index

Rate at which glucose is released into the blood

What do high and low GI foods do

High - rapid release in energy

Low - Provide a more sustained energy

What GI should you consume and when before, during and after performance

High GI during and just after

Low GI 3 hours prior and 30 mins after intense exercise

3 stages of carb loading

Depletion stage - week before low CHO, high training load

Tapering stage - lowering volume of training

Loading stage - Increased CHO 3 days prior

How much water should n athlete consume prior to competition

2 litres over 2-3 hours

How much water should be consumed after competition

For every KG of body weight lost - 1 litre should be consumed

Hypotonic energy drink

Hydration without such a heavy carb content

Isotonic energy drink

Quickly replace fluids and provide boost of carbs

Hypertonic energy drinks

Supplement carb intake

Whey protein effects

Muscular hypertrophy

Weight gain if training and diet not balanced

Creatine monohydrate effects

Increased PC store

Caffeine effects

Improved endurance performance + alertness

Impairs fine motor skills

Anabolic steroids effects

Increased muscle mass + recovery

Liver damage + aggression + mood swings

Human growth hormone effects

Weight loss and muscle mass gain

Heart / nervous system problems

Erythropoietin (EPO) effects

RBC production - Increased VO2 max

Increases blood viscosity - stroke

Stimulants effects

Increased alertness

Very addictive - heart problems

Diuretics effects

Remove fluid from body for drug tests or weigh ins

Dehydration

Beta blockers

Reduce heart rate

Dizziness

5 main methods of performance analysis

Biomechanical

Notational

Fitness

Behavioural

Video

Advantges and disadvantages of lab testing

High levels of internal validity

Low levels of ecological validity - cost

Example of lab test

VO2 max treadmill

30s Wingate test

Lactate threshold

Field testing advantages + disadvantages

High ecological validity - cost

Low internal validity

Health related components of fitness (5)

Cardiovascular endurance

Muscular endurnace

Flexibility

Body composition

Muscular strength

Skill related components of fitness (6)

Power

Agility

Reaction time

Speed

Balance

Co-ordination

Amortisation

Change in bodys direction

Types of stretching (6)

Active

Passive

Ballistic

Static

Dynamic

PNF (proprioceptive neuromuscular facilitation)

What is active passive and ballistic stretching

Active - no external resistance

Passive - External resistance provided by partner of equipment

Ballistic - bouncing in and out of stretched position

What is static and dynamic stretching

Static - stretches where the body is held still

Dynamic - stretches involving sport specific movements

Process of PNF

Partner assisted passive stretch

6-8 seconds isometric contraction against resistance

Athlete relaxes

Partner assisted passive stretch to new limit

Periodisation + levels of cycle

Organisation of training into blocks or phases

Macro, meso, micro

Macrocycle

Overall plan containing Preparation, tapering competition and transition

Mesocycle

Medium term goals

Usually 1-3 months

Microcycle

Short term

Includes individual sessions

Tapering

Manipulation of training to promote peak performance

Decreased training volume

SPORV

Specific

Progressive

Overload

Reversibility

Variance

FITT

Frequency

Intensity

Time

Type

How does altitude training Increase performance

Lower pressure higher up

Body adapts by Increasing production of RBC’s and haemoglobin

Improves oxygen carrying capacity and vo2 max

Problems with altitude training

Increased blood viscosity

Can’t train as hard

Can’t recover as well

What are the 2 types of circulation

Pulmonary - lungs

Systemic - body

Ways to regulate blood flow

Vasular shunting

(vasodilation / constricting)

pre-capillary sphincters to control blood flow

Myogenic meaning

Generate its own electrical impulses

Does not need stimulation from the brain

Functions of blood

Transport gases and nutrients

Maintaining bodies temperature

Protection and healing

Venous return methods

Skeletal muscle pump

Pocket valves

Respiratory pump

Cardiac suction

Skeletal muscle pumps

Compress veins during movement and force blood back towards heart

Pocket valves in veins

Prevent back flow

Respiratory pump

When a person inhales blood flows back towards the chest due to a pressure difference

Cardiac suction

As atria opens the pressure difference sucks blood into the heart

Cardiac output (Q)

Volume of blood pumped out the heart per minute

Stroke volume (SV)

Volume of blood ejected from left ventricle per beat

Equation for stroke volume

Q = SV x HR

Starling’s law

Cardiac output is dependant on stretchiness of cardiac muscle fibres

Blood enters during diastole and cardiac tissue stretches

During systole the cardiac tissue pings back ejecting the blood

Ejection fraction + %

percentage of blood pumped out left ventricle per beat

55% per beat

What happens to the ejection fraction during exercise

Fibres stretched more due to venous return increasing force of contraction back so ejection friction increases to 70%

Cardiovascular drift

Drifting upwards of HR where exercising for long periods in a hot environment

Sweating causes a decrease in blood volume and venous return

HR increases to compensate for lower SV

Blood pressure

Force exerted by blood in inside walls of the blood vessels

What is BP expressed as

Systolic pressure

diastolic pressure

What is normal blood pressure

100/70 (80-120/60-80)

Hypotension

Hypertension

Low blood pressure

High blood pressure

Physiological factors affecting blood pressure (4)

Blood volume

Stroke volume

Heart rate

Viscosity

Order of airway

Nasal cavity

Pharynx

Larynx

Trachea

Bronchus

Bronchioles

Alveoli

Added features to aid inhalation during exercise

Neck and chest muscles contract as well as intercostal to help increase volume of air coming in

Added features to aid exhalation during exercise

Internal intercostals contract

Abdominal muscles contract to force diaphragm up

Tidal volume

Volume breathed in and out with each normal breath

Inspiratory reserve volume

Max volume available for breathing in

Expiratory reserve volume

Max volume available for breathing out

Residual volume

Volume of air that remains in lungs after max breath out

Vital capacity + equation

Max volume you can breath in and out

IRV + Vt + ERV

Total lung capacity + equation

The complete volume of air the lungs hold

IRV + Vt + ERV + RV

Minute ventilation + equation

Minute ventilation is the amount of air breathed per minute

Ve = Vt x Breathing rate

Atherosclerosis

Fatty deposits building up and narrowing blood vessels

How does a heart attack happen

Fatty deposit break off forming a blood clot

This blocks oxygenated blood to heart

How does a stroke happen

If fatty deposit blocks capillary to brain it can limit blood supply to brain

What causes hypertension (3)

Obesity

Smoking

High salt / fat diet

What is type 2 diabetes and how it is causes

When the pancreas doesn’t produce enough insulin to maintain normal blood glucose level

Higher sugar diet requires higher amount of insulin to be produced

Body then becomes tolerant to insulin

Chemoreceptors

Detect changes in CO2 / PH

Baroreceptors

Detects changes in blood pressure

Proprioreceptors

Detect muscle moevement

Thermoreceptors

Detect changes in temperature

What does the cardiac control centre form part of

Autonomous nervous system (ANS)

What are the 2 components of the ANS and what do they do

Sympathetic nervous system - increases HR

Parasympathetic nervous system - decrease HR

What does the ANS do to hormones during exercise

Sympathetic nervous system cause adrenaline and noradrenaline to be released

SAN is stimulated

This increased cardiac output

Hormones also control blood pressure and help with vascular shunting

What does the ANS do to hormones when exercise stops

Acetylcholine is released

Parasympathetic nervous system stimulated

Message sent to SAN - HR slows down

Long term adaptations due to exercise

Cardiac + muscle hypertrophy

Increased lactate threshold

Capitalisation

Increased vital capacity

Types of traumatic sport injuries (8)

Bruise

Strain

Sprain

Wound

Fracture

Head injury

Spinal cord

Cramp

Common causes of injury

Environment

Equipment

Opposition

How to avoid sport injuries (4)

Wear protective equipment

Strength and conditioning

Physiotherapy

Completing a PAR-Q

PRICE

Protect

Rest

Ice

Compress

Elevate

Functions of ice baths

Entry causes Vasoconstriction draining the blood and waste products from muscles

Exit causes a rush of fresh oxygenated blood to revitalise damaged tissue

Function of hypoxic tent

Body responds to low O2 levels by increasing RBC production

Functions of kinesio taping

Strong tape compressing body parts

Phosphorylation

Using ATPase to break down ATP A

ATP-PC system

Phosphocreatine in muscle sarcoplasm

1 PCr - 1 ATP

10 seconds

Lactic acid system

Blood glucose / stored glycogen

Anaerobic glycolysis

1 Glucose : 2 ATP

1 minutes peak

Aerobic system

Carbs + fats

Glycolysis + Krebs cycle + ETC

1 Glucose : 38 ATP

infinite threshold

Type I muscle fibres

Slow oxidative

Slow contraction

High myoglobin (red)

Low force produced

Type IIa

Fast oxidative glycolytic

Fast contraction

Medium myoglobin (red)

High force produced

Type IIb

Fast twitch glycolytic

Very fast contraction speed

Low myoglobin (white)

Very high force produced

Causes of fatigue (4)

Reduced rate of ATP synthesis

Dehydration

Lactic acid build up

Glycogen depletion