Exercise Science: Performance, Energy Systems, and Environmental Effects

What is the definition of 'performance' in exercise science?

The ability to execute physical tasks effectively, influenced by physiological and environmental factors.

What are the main physiological factors influencing performance?

Cardiovascular fitness, muscle fiber type, energy systems, and neuromuscular function.

What environmental factors can affect exercise performance?

Temperature, humidity, altitude, and psychological stress.

Give a sport-specific example of a physiological factor affecting performance.

Marathon running requires aerobic endurance; weightlifting requires muscle strength.

What does the training principle of overload entail?

The training stimulus must exceed normal levels to cause adaptation.

Provide an example of overload in training.

Increasing squat weight weekly.

What is the principle of specificity in training?

Training adaptations are specific to the type of exercise performed.

What is reversibility in the context of training?

Gains are lost when training stops.

How does initial fitness level affect training outcomes?

Beginners improve faster than elite athletes.

What is overtraining?

Excessive training without recovery that leads to decreased performance.

What is the purpose of a warm-up in a training session?

To increase blood flow and muscle temperature, reducing injury risk.

What is central fatigue?

Fatigue that originates in the central nervous system, leading to reduced motor unit recruitment.

What is peripheral fatigue?

Fatigue that occurs in muscle fibers due to metabolic byproducts interfering with contraction.

What are the dominant energy systems for ultra short-term events (<10 s)?

ATP-PC system.

What is the key limiting factor for short-term events (10-180 s)?

Lactate/H⁺ accumulation.

What is the primary energy system used in moderate-duration events (3-20 min)?

Aerobic and anaerobic systems.

What is the role of interval training (HIIT) in improving aerobic power?

It involves short bursts at near-max intensity to improve VO₂max.

What is DOMS?

Delayed onset muscle soreness that appears 24-48 hours after eccentric exercise.

What is the core temperature range for homeotherms?

~36.5-37.5 °C.

What are the pathways for heat gain in the body?

Radiation, conduction, convection, and evaporation.

What is the body's response to heat as detected by the hypothalamus?

Vasodilation and sweating.

What adaptations occur with heat acclimation?

Earlier sweating, increased plasma volume, and reduced heart rate at workload.

What is hypothermia?

A condition where core temperature drops below 35 °C.

What is the repeated bout effect?

Muscles adapt, leading to decreased soreness with repeated exposure to the same exercise.

What is the significance of the ATP-PC system in anaerobic power training?

It focuses on short sprints with long rest periods to maximize power output.

What is the difference between static and dynamic stretching?

Static stretching involves holding a position, while dynamic stretching involves movement.

What environmental factors can affect performance?

Temperature, humidity, altitude, psychological stress.

What is the principle of overload in training?

The training stimulus must exceed normal levels to cause adaptation.

What does specificity in training refer to?

Training adaptations are specific to the type of exercise performed.

How does initial fitness level influence training improvement?

Beginners improve faster than elite athletes.

What is the main focus of the workout phase in a training session?

To provide the main training stimulus (strength, endurance, skill).

What is the purpose of a cool-down in a training session?

To facilitate gradual recovery and help remove lactate.

Define fatigue in the context of exercise.

A decline in the ability to produce force or power.

What are the key limiting factors for short-term events (10-180 s)?

Lactate/H⁺ accumulation.

What is the primary energy system used during moderate-duration events (3-20 min)?

Aerobic + anaerobic systems.

What is the main limiting factor for long-term events (1-4 hr)?

Glycogen depletion and hydration.

What is interval training (HIIT)?

Short bursts of near-max intensity exercise to improve VO₂max.

What is the purpose of long, slow distance (LSD) training?

To build endurance through prolonged moderate intensity.

What is the definition of DOMS?

Delayed onset muscle soreness; appears 24-48 hours after eccentric exercise.

What is the role of the hypothalamus in temperature regulation?

It detects temperature changes and initiates responses to maintain homeostasis.

What are the consequences of hyperthermia?

Core temperature exceeds 40 °C, leading to heat stroke.

What is the primary method of heat loss during exercise?

Evaporation of sweat.

What are the risks associated with exercising in cold environments?

Hypothermia, peripheral vasoconstriction, and rapid heat loss.