OCR A Level PE revision notes - Exercise Physiology

How many calories roughly should men and women consume per day

Answer: Men = 2550 calories a day Women = 1940 calories a day

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).

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.

Describe proteins

Answer: amino acids essential for growth and repair of bodily tissues, sources include meat, eggs and nuts.

Describe fats

Answer: triglycerides which produce fatty acids for energy production, saturated fats include butter and bacon, unsaturated fats include soya beans and avocado

Define an ergogenic aid

Answer: a substance, method or object used to enhance performance, types of ergogenic aid groups are nutritional, physiological or pharmacological.

Pharmacological aids

Answer: Increase the hormone levels in the body, examples are RhEPO, HGH and Anabolic steroids.

Anabolic steroids

Answer: Group of synthetic hormones which resemble the natural testoterone hormone.

Benefits of anabolic steroids

Answer: 1. Increase muscle mass. 2. Improved speed of recovery. 3. Increased intensity and duration of exercise.

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.

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.

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

Variance

Answer: training includes a range of exercises and activities to prevent boredom and maintain motivation.

Moderation

Answer: training must be appropriate so that the performer can maintain a healthy lifestyle whilst adapting to training.

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.

Aerobic capacity

Answer: the ability of the body to inspire, transport and use oxygen to perform long durations of aerobic exercise.

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.

Factors affecting Vo2 max

Answer: Physiological make up Age Gender Training

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.

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.

Strength

Answer: the ability to exert a force

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.

Maximum strength

Answer: The ability to exert a max force over 1 repetition. Deadlift

Explosive strength

Answer: The ability to produce a maximal force over a series of rapid and fast muscular contractions. Hammerthrow, Javelin

Strength endurance

Answer: The ability of the muscle to sustain multiple muscular contractions for a sustained period of time without fatigue. Rowing, Swimming

Flexibility

Answer: The range of movement available at a joint

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.

Factors of flexibility

Answer: 1. Age 2. Gender 3. Type of joint 4. Length of surrounding connective and muscle tissues

Age

Answer: Flexibility peaks in childhood. With age, elasticity of connective tissues is lost, therefore a decrease in range of motion.

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.

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.

Atherosclerosis

Answer: the development of fatty plaque in the arterial walls which gradually narrows the lumen and hardens the walls.

Ischaemic stroke

Answer: a complete blockage in a cerebral artery leading to cut off of blood supply to brain. 85% of all strokes.

Haemorrhagic stroke

Answer: bursting of blood vessel on or within the surface of brain. 15% of all strokes.

Coronary Heart Disease

Answer: complication from atherosclerosis of the coronary arteries, responsible for supplying cardiac muscle with oxygenated blood.

Acute injuries

Answer: a sudden injury associated with trauma occurring from impact.

Chronic injuries

Answer: a slowly developed injury associated with overuse.

Soft tissue injuries

Answer: damage to skin, muscle, tendon or ligament.

Hard tissue injuries

Answer: damage to bone, joint or cartilage.

Acute, soft tissue injuries

Answer: Contusion, Abrasion, Blisters, Concussion, Sprain, Strains.

Types of injury risk factor

Answer: Intrinsic risk factors Extrinsic risk factors

Intrinsic risk factors

Answer: Risk factors that come from within the body

Extrinsic risk factors

Answer: risk factors controlled by the environment

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.

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.

SALTAPS

Answer: Stop Ask Look Touch Active movement Passive movement Strength testing

Rugby concussion six \'r\'s

Answer: Recognise Remove Refer Recover Rest Return

PRICE

Answer: Protection Rest Ice Compress Elevation

Protection

Answer: Player and injury should be shielded from any further damage.

Rest

Answer: Player needs to allow injury time to heal.

Rehabilitation

Answer: process of restoring full physical function after an injury.

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.

Treatment methods for injuries

Answer: Stretching Temperature therapies Massage Physiotherapy Surgery NSAIDs

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.

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.