exercise physiology

Question 1

State the physiological benefits of a warm up (5)

Answer 1

1. Increase heart rate
2. Increased speed of nerve impulse conduction
3. Increased muscle temperature
4. Increased synovial fluid
5. Increased enzyme activity

Question 2

Explain the benefit of increased heart rate due to a warm up.

Answer 2

1. Adrenaline is released which increases heart rate.
2. Capillaries dilate - more oxygenated blood to the muscles.
3. Resulting in reduced oxygen deficit.

Question 3

Explain the benefit of increased speed of nerve impulses due to a warm up.

Answer 3

1. Increases motor unit recruitment
2. Become more alert/increase reaction time/coordination
3. Faster muscle contractions

Question 4

Explain the benefit of increased muscle temperature due to a warm up.

Answer 4

1. Increased muscle elasticity
2. Decreased risk of injury
3. Increased range of movement

Question 5

Explain the benefit of increased synovial fluid due to a warm up.

Answer 5

1. It’s a lubricant
2. Efficient joint movement

Question 6

Explain the benefit of increased enzyme activity due to a warm up.

Answer 6

1. More synthesis of ATP
2. Faster/stronger muscle contraction

Question 7

State the physiological benefits of a cool down (5)

Answer 7

1. Keeps heart rate elevated -keep oxygenated blood flow high - oxidise lactic acid - reduce oxygen debt
2. Resaturates myoglobin with oxygen
3. Venous return is aided by the skeletal muscle pump to prevent blood pooling
4. Reduced risk of DOMS
5. PC resaturated faster

Question 8

State the stages of a warm up.

Answer 8

Raise, Activate, Mobilise, Potentiation

Question 9

Describe and explain the ‘raise’ stage of a warm up.

Answer 9

1. Low intensity activity
2. increases body temperature
3. increase heart rate/breathing rate

Question 10

Describe and explain the ‘activate’ stage of a warm up.

Answer 10

1. Activate key muscle groups
2. Resistance bands

Question 11

Describe and explain the ‘mobilise’ stage of a warm up.

Answer 11

1. Focuses on range of motion
2. Dynamic Stretching

Question 12

Describe and explain the ‘potentiation’ stage of a warm up.

Answer 12

1. Improves effectiveness of performance
2. Sport specific
3. e.g shooting drills in football

Question 13

Reasons for a PAR-Q. (4)

Answer 13

1. Identify health risks
2. Safety precautions
3. Informed consent
4. Health history tracking

Question 14

What is an acute injury + examples.

Answer 14

1. An injury that occurs suddenly and can be caused by impact.
2. Dislocations, broken bones, ACL, concussion

Question 15

What is a chronic injury + examples.

Answer 15

1. An injury that develops overtime due to the overuse of an area.
2. Tennis elbow, shin splints, arthritis

Question 16

Soft tissue injuries

Answer 16

skin, muscle, tendons, ligaments, cartilage

Question 17

Hard tissue injuries

Answer 17

bone injuries

Question 18

Intrinsic causes of injury

Answer 18

1. poor conditioning
2. overtraining
3. improper technique
4. previous injuries
5. biomechanical factors
6. sudden increase in intensity

Question 19

Extrinsic causes of injury

Answer 19

1. equipment issues
2. environmental factors

Question 20

What does PRICE stand for?

Answer 20

protect, rest, ice, compress, elevate

Question 21

What treatment is used for the immediate recovery of soft tissue injuries?

Answer 21

PRICE

Question 22

Explain the ‘protect’ stage of PRICE

Answer 22

protect injury from further damage by using a support or splint

Question 23

Explain the ‘rest’ stage of PRICE

Answer 23

rest injury for the first 2-3 days.
reintroduce movement gradually so no muscle strength is lost

Question 24

Explain the ‘ice’ stage of PRICE

Answer 24

ice to reduce swelling
15-20 mins every 2-3 hours
don’t apply ice directly

Question 25

Explain the 'compress' stage of PRICE

Answer 25

compress with elastic bandage to limit swelling. don't leave bandage on to sleep. make sure it's not too tight.

Question 26

Explain the 'elevate' stage of PRICE

Answer 26

rest above level of heart and keep it supported. reduces swelling

Question 27

Hyperbaric chamber

Answer 27

1. inhalation of oxygen in a high pressure chamber 2. reduces swelling 3. more oxygen to injured area 4. promotes white blood cell activity 5. stimulates growth of new blood vessels

Question 28

oxygen/hypoxic tent

Answer 28

oxygen: provides oxygen rich environment hypoxic: reduced oxygen to stimulate high altitude. adapt to produce more red blood cells/haemoglobin.

Question 29

ice baths

Answer 29

remove lactic acid and muscle soreness. blood vessels contrict whilst inside. blood vessels dilate when out - more oxygen into muscles.

Question 30

cryotherapy

Answer 30

use of cold to treat acute injuries and decrease discomfort. reduce blood flow to injured area - reduce swelling can be numbing/analgesic freezing chamber around -70

Question 31

hydrotherapy

Answer 31

use of warm water improves blood circulation relieves pain can do low impact recovery exercises

Question 32

what is core stability

Answer 32

relates to the capacity of the torso/trunk/central core to stabilise the body during movement and assist with the maintainence of posture and balance

Question 33

how core stability reduces injury

Answer 33

1. enables body to withstand larger forces (rugby tackle) 2. helps maintain good posture 3. reduces stress placed on spine 4. allows muscles to work efficiently and avoid overuse injuries due to imbalance