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Front 1

ATP

Back 1

Is our energy currency found in all our cells; when broken down it will release stored energy

Front 2

What are our main energy sources?

Back 2

Glucose/Glycogen, Amino Acids, Glycerol and Creatine

Front 3

Mitochondria

Back 3

Is within the cell where chemical reactions of aerobic production take place

Front 4

What are the advantages of an Athlete using the aerobic system?

Back 4

More ATP resynthesised (36), can use this system or long periods of time, Oxidation of glycogen and fatty acids do not produce any fatiguing by-products

Front 5

What are the drawbacks of the aerobic system?

Back 5

Takes a while for oxygen to become available, transport of fatty acids to the muscle is slow and requires more o2 to break it down

Front 6

EPOC

Back 6

Volume of oxygen consumed during recovery above that which normally would have been consumed at rest during the same period of time

Front 7

What is fast replenishment of EPOC?

Back 7

The first component where o2 consumed is used to re saturate myoglobin and resynthesise ATP and PC, usually takes 2-3mins

Front 8

What is the slow replenishment of EPOC?

Back 8

Second component where o2 consumed is largely used to remove lactic acid (takes 1hr), o2 is also used to maintain cardiac & respiratory rates & normalise body temp

Front 9

VO2 max

Back 9

The max volume of o2 that can be utilised or consumed by the working muscles per min (ml/kg/min)

Front 10

What are the factors that affect VO2 Max?

Back 10

Lifestyle, Genetics, Gender, Training, Body Composition, Age andPhysiology

Front 11

Respiratory Exchange Rate

Back 11

A method of determining which metabolic fuel is predominately in use during exercise

Front 12

How is Respiratory Exchange Rate calculated?

Back 12

Carbon dioxide expired per min / Oxygen consumed per min

Front 13

Advantages of ATP-PC system?

Back 13

ATP can be resynthesised quickly (2-3mins), Is anaerobic so don't have to wait for O2, No by-products, Can be extended through creatine supplements

Front 14

Disadvantage's of ATP-PC system?

Back 14

Only lasts for around 10 secs and Resynthesise can only take place when sufficient O2 present

Front 15

Advantages of Lactic acid system

Back 15

Can last for between 10 secs and 3 mins, Is anaerobic processes so don't have to wait for O2 and any lactic acid that has accumulated can be converted into liver glycogen

Front 16

Disadvantages of Lactic acid system

Back 16

Accumulation of lactic acid reduces the intensity the activity can last for and only small amount of energy can be released by anaerobic processes (5%)

Front 17

OBLA

Back 17

The point at which lactic acid begins to accumulate in the blood. Usually taken when concentrations of lactic acid reach 4mmole/litre of blood

Front 18

Factors affecting lactic acid accumulation

Back 18

Exercise intensity, Respiratory exchange rate, Muscle fibre type, Rate of blood lactate removal and The trained status of the working muscles

Front 19

Actin

Back 19

Thin protein filament found in muscle cells that together with myosin form sarcomeres

Front 20

Myosin

Back 20

Thick protein filament that together with actin form sarcomeres

Front 21

Sarcomere

Back 21

Contractile units of skeletal muscle which are composed of two myofilaments (actin & myosin)

Front 22

Slow twitch muscle fibre

Back 22

Type of muscle fibre that uses O2 to produce energy - endurance based activities

Front 23

Fast twitch muscle fibre

Back 23

Type of muscle fibre that has a high glycolytic capacity (anaerobic) - speed and power activities

Front 24

Motor Unit

Back 24

Motor nerve and the group of muscle fibres that it controls

Front 25

All or none law

Back 25

If a motor impulse is of sufficient intensity, the motor unit is stimulated and all the muscle fibres within it will contract to their max possible extent

Front 26

Spatial Summation

Back 26

Increase in responsiveness of a nerve resulting from the addictive effect of numerous stimuli. A certain level of intensity is needed before a muscle fibre responds by contacting

Front 27

Creatine Supplements

Back 27

Consumption of creatine monohydrate in powder, capsule or liquid form which can increase levels of phosphocreatine stored in a muscle cell

Front 28

Positives of Creatine Supplements

Back 28

Boosts maximal strength and lean muscle mass so good for weight lifters and sprinters

Front 29

Negatives of Creatine Supplements

Back 29

Abdominal cramps, water retention/bloating, diarrhoea and weight gain

Front 30

Negatives of Herbal remedies

Back 30

reacting adversely with prescription drugs or testing positive to banned substances

Front 31

Bicarbonate of Soda

Back 31

By drinking a solution of this the PH of the blood increases making it more alkaline

Front 32

Advantages of Bicarbonate of Soda (Soda Loading)

Back 32

Enhances the buffering capacity of blood, and the the threshold of lactic acid system can be extended so can work at higher intensities

Front 33

Disadvantages of Bicarbonate of Soda (Soda Loading)

Back 33

Bloating, stomach cramps and nausea

Front 34

Caffeine

Back 34

A mild stimulant that occurs naturally and found in coffee, tea and colas

Front 35

Effects of not keeping Water and electrolyte unbalanced

Back 35

reduces effectiveness of circulatory system, blood comes more viscous (slows down flow to muscles), heart beats faster putting body under greater stress, fatigue plus cramps

Front 36

Rh EPO

Back 36

A synthetic product that mimics the bodys naturally occurring hormone of EPO which is produced by the kidneys and manufactures the red blood cells in the body

Front 37

Advantages of Rh EPO

Back 37

Enhances the O2 carrying capacity of the blood, Increases a performers VO2 max

Front 38

Disadvantages of Rh EPO

Back 38

Increase the blood viscosity- lead to clotting & heart failure, the natural form of EPO is affected

Front 39

Anabolic Steroids

Back 39

Group of synthetic hormones that promote the storage of protein and the growth of tissue

Front 40

Advantages of Anabolic Steroids

Back 40

Able to train harder, recover quicker from high intensity work-outs and increase muscle size pus strength

Front 41

Disadvantages of Anabolic Steroids

Back 41

Liver damage, heart failure, increased aggression, mood swings, development of masculine features in females, reduced sperm count in males

Front 42

Human growth Hormone

Back 42

Synthetic product that mimics the body's natural growth hormone

Front 43

Advantages of Human growth Hormone

Back 43

Increase in muscle mass/strength, increased bone density, decrease in body fat

Front 44

Disadvantages of Human growth Hormone

Back 44

Enlargement of internal organs, heart failure, high BP, abnormal development of bone tissue and increased risk of some cancers

Front 45

Plyometrics

Back 45

Type of training designed to improve power, strength and speed in the trained muscles

Front 46

PNF

Back 46

Stretching technique that overrides the stretch reflex to enable a performer to achieve a greater range of movement at a joint

Front 47

Altitude Training

Back 47

Type of training usually 2500m above sea level. The reduced pO2 of oxygen causes the body to compensate by producing more red blood cells

Front 48

Perceived benefits of altitude training

Back 48

Increased concentration of red blood cells, increased concentration of haemoglobin and enhanced O2 transport

Front 49

likely drawbacks of altitude training

Back 49

Expensive, altitude sickness, due to lack of O2 training at higher intensities is difficult, detraining, benefits soon lost when back at sea level

Front 50

Ways which the body disperses heat

Back 50

Conduction, convection, radiation and evaporation

Front 51

Convection

Back 51

Process of losing heat through contact between the skin and moving air or water molecules

Front 52

Radiation

Back 52

Method of losing heat via infared ways, where heat is transferred to the environment without the physical contact with another object

Front 53

Conduction

Back 53

Process where heat is lost through physical contact between one object and another

Front 54

Evaporation

Back 54

Process by which the body loses heat through the conversion of liquid as water vapour

Front 55

Intrinsic factors for injury

Back 55

Age, sex, body weight/composition, muscle weakness, joint hyperlaxity, poor flexibility and malalignment of body parts

Front 56

Extrinsic factors for injury

Back 56

Training methods, training volume, inappropriate playing surfaces, poor equipment, bad clothing such as footwear and environmental conditions

Front 57

Hyperbaric chamber

Back 57

Chamber that delivers 100% pure O2 at v.high pressure to promote recovery of injured athletes

Front 58

Oxygen tent

Back 58

Chamber designed to mimic conditions at altitude training and are used to maintain fitness levels while injured

Front 59

Ice Baths

Back 59

Believed to reduce muscle soreness and tissue swelling that accompanies hard training or competition

Front 60

DOMS

Back 60

The painful & tender muscles often experienced 48hrs following exercise

Front 61

How to avoid DOMS

Back 61

Warm up thoroughly, cool down, go from low intensity sessions to high intensity, limit the amount of eccentric contractions at begging of session

Front 62

Inertia

Back 62

Reluctance of a body to move or change its state of motion

Front 63

Newtons 1st Law

Back 63

Every body at rest, or moving with constant velocity in a straight line, will continue to move or change in that state unless compelled to change by an external force exerted on it

Front 64

Newtons 2nd Law

Back 64

The rate of change of momentum of a body is proportional to the force causing it and takes place in the direction in which the force acts

Front 65

Newtons 3rd Law

Back 65

For every force that is exerted by one body on another there is an equal and opposite force exerted by the second body on the first or for every action there is an equal and opposite reaction

Front 66

Factors that affect shot put throw

Back 66

Velocity of release, height of release, angle of release

Front 67

Angular Momentum

Back 67

=Moment of inertia X Angular Velocity