Science of Sport Final

Scientific Method Steps:

  1. Observation: Identifying a phenomenon or problem.

  2. Question: Formulating a question based on observations.

  3. Hypothesis: Developing a testable prediction.

  4. Experimentation: Designing and conducting an experiment to test the hypothesis.

  5. Data Analysis: Interpreting the results of the experiment.

  6. Conclusion: Accepting or rejecting the hypothesis based on evidence.

  7. Communication: Sharing findings with others.

Characteristics of Muscle Fibers:

  1. Type I (Slow-Twitch):

    • Color: Red (high myoglobin content).

    • Fatigue: Slow to fatigue.

    • Activity: Endurance activities like long-distance running.

  2. Type IIa (Fast-Twitch, Intermediate):

    • Color: Pinkish.

    • Fatigue: Moderate resistance to fatigue.

    • Activity: Intermediate-speed and duration, e.g., middle-distance running.

  3. Type IIx (Fast-Twitch):

    • Color: White (low myoglobin content).

    • Fatigue: Fatigue quickly.

    • Activity: Short bursts of speed and power, e.g., sprinting.

Voluntary vs. Involuntary Muscles:

  • Cardiac Muscle: Involuntary (controlled by autonomic nervous system, works without conscious effort).

  • Skeletal Muscle: Voluntary (controlled consciously).

  • Smooth Muscle: Involuntary (lines organs and blood vessels, functions automatically).

Ligaments vs. Tendons:

  • Ligaments: Connect bone to bone, stabilize joints.

  • Tendons: Connect muscle to bone, transmit force from muscle to enable movement.

Components of a Muscle Fiber:

  1. Myofibrils (contain actin and myosin filaments).

  2. Sarcolemma (cell membrane).

  3. Sarcoplasmic reticulum (calcium storage).

  4. Mitochondria (energy production).

  5. Nuclei (control center of the cell).

Energy Balance and BMR:

  • Energy Balance: The relationship between energy intake (food) and expenditure (calories burned). Positive balance = weight gain; negative balance = weight loss.

  • BMR (Basal Metabolic Rate): The minimum energy required for basic physiological functions at rest.

Healthy Diet Characteristics:

  • Include: Whole grains, fruits, vegetables, lean proteins, healthy fats.

  • Limit: Sugary drinks, processed foods, saturated fats, sodium.

AMDR (Acceptable Macronutrient Distribution Ranges):

  • Recommended ranges for macronutrient intake (% of total calories):

    • Carbohydrates: 45-65%

    • Proteins: 10-35%

    • Fats: 20-35%

  • Ensures balanced energy and nutrient needs.

Monitoring Food Labels:

  • Avoid: Added sugars, trans fats, high sodium.

  • Strive for: High fiber, whole grains, healthy fats, vitamins, and minerals.

Carbohydrates and Nutrients for Health:

  • Beneficial Carbs: Whole grains, fruits, vegetables.

  • Role of Vitamins: Support immune function, cellular repair, and overall health.

Gas Exchange and Cellular Respiration:

  • Pulmonary Gas Exchange: Occurs in alveoli of the lungs.

  • Cellular Respiration: Occurs in mitochondria of cells.

ATP Production and Time Availability:

  • Anaerobic Glycolysis: 2 ATP (fastest, short-term).

  • Aerobic Glycolysis: 36 ATP.

  • Oxidation of Fatty Acids: ~129 ATP (slowest, long-term energy).

Oxidative System and Fuel Types:

  • Uses both carbohydrates and fats.

AHA's Life's Essential 8:

  1. Eat better.

  2. Be more active.

  3. Quit tobacco.

  4. Get healthy sleep.

  5. Manage weight.

  6. Control cholesterol.

  7. Manage blood pressure.

  8. Reduce blood sugar.

Mediterranean Diet Foods:

  • Rich in olive oil, fruits, vegetables, whole grains, fish, nuts, and moderate wine.

Good vs. Bad Fats:

  • Good Fats: Unsaturated fats (olive oil, nuts).

  • Bad Fats: Trans fats, excessive saturated fats.

Muscle Power, Strength, Endurance:

  • Power: Explosive force.

  • Strength: Max force generation.

  • Endurance: Sustained muscle performance.

Cardiac Metrics:

  • Stroke Volume: ml/beat.

  • Cardiac Output: liters/min.

  • Ejection Fraction: %.

Heart Pacemaker:

  • Sinoatrial (SA) Node: 60-100 beats/min.

Diaphragm Shape:

  • Inhalation: Flattened.

  • Exhalation: Dome-shaped.

Capillaries:

  • Importance: Site of nutrient and oxygen exchange.

  • Veins vs. Arteries: Veins return blood; arteries carry blood away.

Exercise Guidelines for Adults:

  • Aerobic: 150 mins/week (moderate intensity).

  • Resistance: 2 days/week.

Sustainability:

  • Meeting needs without depleting resources for future generations.

Exercise in Heat:

  • Increase: Heart rate, stroke volume, core temperature.

Exercise Intensity for Cardiovascular Health:

  • Moderate to vigorous intensity (e.g., brisk walking, running).

Overtraining Syndrome (OTS):

  • Symptoms: Fatigue, performance drop, mood changes.

Aerobic Training Benefits:

  • Increased: Stroke volume, cardiac output.

  • Decreased: Resting heart rate.

Oxygen Consumption (VO2 Max):

  • Definition: Max oxygen use during intense exercise.

  • VO2max and Speed: Cannot exceed VO2max, but efficiency can improve.

Principles of Training:

  1. Specificity.

  2. Overload.

  3. Progression.

  4. Reversibility.

Heart Rate Changes with Training:

  • Resting HR: Decreases.

  • Max HR: Remains stable or decreases slightly with age.

Cardiovascular Health (AHA):

  • Optimal blood pressure, cholesterol, glucose levels, and lifestyle habits.

Muscular Adaptations with Endurance Training:

  • Increased capillary density, mitochondrial efficiency.

VO2 Max and Speed Changes:

  • Improve with consistent training.

Muscle Growth and mTOR Pathway:

  • Mechanism: Resistance training activates satellite cells, mTOR pathway.

  • Hyperplasia: Rare in humans; muscle growth occurs via hypertrophy.

HIIT Superiority:

  • Improves cardiovascular fitness and fat loss in less time.