Exercise and
Performance
Revision
SUMMARY
40 multiple choice, 8 short answer
questions
 Content throughout entire course, not just
that which has been covered since mid
session
 Focus on the application of ex phys
concepts to practice

How to use this lecture

This lecture contains key images/ information
and discussion questions to enable you to
review the content of the course.
 Go
through using your textbook and lecture notes to
fill in what you need to remember, or don’t know on
each topic
 Use the questions to inform yourself further on
specific areas. They will guide you to look up
important information

This is intended to be a guide only, and does not
directly replicate the exam questions
Adaptations to a stressful situation

Acute:
 Help
the body to cope with the immediate
stress of exercise


Eg. Heat
Chronic
 Change
over time in response to repeated
bouts of exercise
Homeostasis: The condition of bodily function
where there is a constant or unchanging internal
environment.
• Efficiency- how well the body can reduce
the physiological consequences of the
exercise stress
• Speed- at which a homeostatic condition is
once again attained during recovery
Steady State: Homeostasis
during exercise- body functions
have attained dynamic constancy
at a new level. - used describe the
condition of a constant oxygen consumption,
where the contracting muscles’ energy needs
are being met solely by metabolic reactions
linked to the consumption of oxygen.
Q: Training Principles
A staff member approaches you on prac
and says he wants to start a running
program so that he can go in a triathalon.
Use the text to apply the principles of
training to his program
 Overload
 Specificity
 Individual Differences
 Reversibility
Q: How would you apply principle of overload
to a hypertrophy based training program?
Hypertrophy Training
Guidelines
 Reps: 6-12 repetitions per set
 Time Under Tension: 30 -60
seconds
 Sets: 10-15 successive sets
may be performed per training
session per muscle group
 Load: 70-85 % of 1RM
 Rest Period: 30-60 seconds
between sets (to commence
next set before full recovery is
achieved).
 Frequency: 2-5 days rest
between successive training
sessions for the same muscle
group
Sports Nutrition -Major
Considerations

CHO & protein requirements
 protein
requirements
Sedentary: 0.8 to 1 gram of protein p/kg BM.
 Athletes: 1.2-1.8 g protein p/kg BM

 CHO
Normal people: 5 g/kg
 Endurance athletes


(training > 60 min p/day: 8-10 g /kg
Sports Nutrition -Major
Considerations

Pre competition meals
 1-4 hours before= Large CHO meal
 150 – 300g carbohydrate (3-5g CHO p/kg BW)
OR
 4 hours before – meal (200 g CHO)
 1 hour before- snack (100g CHO)

Q: What is an example of a food containing
around 100g of CHO??
Sports Nutrition -Major
Considerations

2 hours before:


400-600 ml fluid
During



Q: Work out the fluid
replacement requirements
for your sport or for one
you like watching
150-350 ml every 15-20 minutes
If > 1 hour- 4-8% CHO plus Na and Cl
After


Continue H2o consumption- thirst not an accurate indicator
900-1200 ml for every kg lost
 Caffeine, energy drinks and alcohol further dehydrate
Q: Describe how these things
impact
on
performance?
Gastric emptying
Rebound
Hypoglycaemia
Energy Systems Definitions



Anabolism - Covalent bonding of electrons,
protons and small molecules to produce
larger molecules  building up
Catabolism- Metabolic pathways that break
down molecules into smaller units and
release energy
Enzymes
 Highly
specific protein catalysts
 Accelerate the forward and reverse reactions
 Are neither consumed nor changed in the reaction

Coenzymes
 Complex nonprotein organic substances
 facilitate enzyme action by binding the substrate
with its specific enzyme
Q: Define the following:
Glycogenesis = ________  _______
 Glycogenolysis = _______  _______

Gluconeogenesis= ______  _______
 Glycolysis =
________  _______

3 energy systems

Q: Think of a way
to explain the
interplay between
the energy
systems to a year
12 class
3 Energy Systems

Q: Using the following
information, and that
from the text, create a
table of the features
of each of the 3
energy systems:
ATP-PC
Duration
Need
O2?
Fuel
source
Intensity
By
products
Example
of activity
Lactic
acid
Aerobic
ATP-PC system




Anaerobic resynthesis of
ATP- 5-8 seconds of
energy
Hydrolyzed by the
enzyme, creatine kinase
ADP is phosphorylated to
ATP
Creatine may be
phosphorylated back to
PCr
Lactic Acid System



During performances
of short duration and
high intensity that
require rapid energy
transfer that exceeds
that supplied by
phosphagens
Anything up to 3
minutes
Lactate is the by
product “Lactic acid
system’

Q: Come up with an
analogy to explain the
way that lactate levels
are kept balanced
during exercise up to a
certain point (LIP) over
which lactate
production exceeds
removal
Lactate removal


Muscles can’t use lactate- they send it our in blood stream as
waste. However other parts of the body can use it- they turn it
into ATP for energy
2 ways:


Gluconeogenesis- conversion to glucose through Cori cycle in
the liver. This is a slower process so doesn’t normally take place
during exercise (more in later stages of recovery). Uses some
energy to add to lactic acid and ends up with glucose molecule.
Then can either convert to glycogen for storage or use as blood
glucose dependent on demand
Oxidation to pyruvate- if oxygen is present the body can use this
to convert lactic acid to pyruvate. Pyruvate then enters the citric
acid cycle and ATP are produced.
Lactate Inflection Point



Point at which lactate production
exceeds removal
More of a zone than a precise
point
During power-intensive
exercises such as sprinting,
when the rate of demand for
energy is high, lactate is
produced faster than the ability
of the tissues to remove it and
lactate concentration begins to
rise.
Acidosis
Does acidosis occur when hydrogen ion
levels are high? Or low?
 Does this mean the pH levels are High?
Or low?


How does the body protect against
acidosis?
Aerobic Energy
System
Steps to form ATP:
 Lipids




Lipolysis
Beta oxidation
Kreb’s cycle
Carbs




Glycolysis
Pyruvate  Acetyl CoA
Krebs cycle (citric acid cycle
or tricarboxylic acid cycle)
Electron transport chain

Carbohydrate Metabolism:




Glycolysis – Glucose  Pyruvic acid
Pyruvate  Acetyl CoA
Krebs Cycle
The Krebs cycle is a complex series of chemical reactions that
continues the oxidization of glucose that was started during
glycolysis. Acetyl coA enters the Krebs cycle and is broken down
in to carbon dioxide and hydrogen allowing more two more ATPs
to be formed. However, the hydrogen produced in the Krebs
cycle plus the hydrogen produced during glycolysis, left
unchecked would cause cells to become too acidic (2). So
hydrogen combines with two enzymes called NAD and FAD and
is transported to the…
Electron Transport Chain
Hydrogen is carried to the electron transport chain, another
series of chemical reactions, and here it combines with oxygen
to form water thus preventing acidification. This chain, which
requires the presence of oxygen, also results in 34 ATPs being
formed (2).
Recovery from
aerobic
exercise

Q: What is
oxygen Debt?

Q: What is
Oxygen
deficit?
Vo2 Max




Determines and indicates
cardiovascular fitness
O2 uptake increases with
intensity of exercise up
until a certain point
Measured in ml/kg/minute
Factors influencing:

Delivery- Ability of
cardiorespiratory system
to deliver oxygen to
contracting muscles
 Uptake- muscles’ abiility
to take up oxygen and
produce ATP aerobically

Genetics and training affect
ability to deliver and take
up o2
Physiological ‘ceiling’
for the ability of the o2
transport system to
deliver o2 to
connecting muscles
CV system

Consists of;





Blood ~ 5L / 8% body mass
Heart- pump
Arteries- High pressure
transport
Capillaries- Exchange
vessels
Veins- Low pressure
transport
Q: What is the name of the
‘pacemaker’ of the heart- the
one that keeps it beating?
Blood pressure
Your blood pressure is 130/80
 Q: Which is slightlu elevated? Your
systolic/ diastolic blood pressure?
 Q: Does this mean there is increased
pressure when your heart is contracting?
Or relaxing?

Blood distribution
Q: What are the
three top users of
blood at rest?
Cardiac
Output
At Rest


Q = 5 L p/Min


-

Trained RHR = 50 bpm, SV = 71
Untrained RHR = 70 bpm, SV = 100
Fick Equation:
Q (Cardiac
Output)
= HR × SV
Reasons: Trained - heart muscle stronger+ increased ventricular
volume; and able to eject a greater volume with more power
Slower HR allows Increased time for blood to fill up.
During Exercise- blood flow increases in direct proportion to exercise
intensity

Untrained- Q = 22 000 mL p/min, MHR = 195
 SV av 113 ml blood p/beat

Trained- Q= 35 000 ml p/min, MHR = 195
 SV av 179 ml blood p/beat
-
Training increases cardiac output – able to pump more per beat
Chronic Adaptations to Exercise
Q: Explain these chronic adaptations of the CV systemwhy does each of these things occur???
Increased size of heart (Mostly which ventricle?)
increased ventricular volumes
 total blood volume
  systolic and diastolic blood pressures
  maximal stroke volume
  maximal cardiac output
 extraction of oxygen
Factors Affecting Chronic
adaptations


Initial CV fitness
Training:
 Frequency- 3 x p/week
 Only slightly higher gains for 4 or 5 times p/week
 Intensity
 Most critical
 Minimum is 130/ 140 bpm = (av) 50-55% Vo2 max/ 70% HR max
 Higher = better
 Time
 Or duration- 30 min is minimum
 Type
 Specificity
Pulmonary systems
Q: Indicate the
functions of the
structures
identified in the
diagram:
-Trachea
-Bronchii
-Alveoli
Q: Using the following equation,
substitute in the averages for your
gender and your current breathing
rate to determine your alveolar
ventilation
Environment and Exercise

Q: Which are the dominant mechanisms of
heat loss
 At
rest?
 During exercise?
Q: Summarise the other behavioural of:
Heat Loss
Heat Gain

Evaporation
Heat is lost in the conversion of the liquid
to a vapour
 1 L sweat = 680 watts of heat or 2428 kj
(578 calories) of energy lost

Heat Stress
Q: How does humidity affect ability
to dissipate heat?
Preventing heat stress
Q: Complete more information on the following
recommendations to avoid heat stress
 Fitness  Acclimatisation –
 Avoid the hottest part of the day Clothing  Fluids Rest breaks –
 Check for symptoms-
Q: What are some
recommendations for exercise in
the cold?
Q: What are the recommendations
competing at high altitudes?
Q: Explain how muscle contraction
occurs using sliding filament
theory:
What are the different types of
muscle contraction?

Isometric is …
 Example:

Isotonic is …
 Example:

Concentric is …
 Example:

Eccentric is …
 Example:
Q: Explain the roles of
- Muscle spindles
- Golgi tendon organs
Q: What common reflex does this
illustrate?
Hypertrophy

Q: Explain the difference between the two
types of hypertrophy?
 Chronic
 Transient

Q: What training regime is required to
induce chronic muscular hypertrophy?
 How
many reps at what %1RM max
Chronic Muscular Hypertrophy

Increased
size/amounts of
 Contractile
proteinsActin & Myosin
 Myofibrals per muscle
fibre
 Connective tissueligaments etc
 Enzymes & stored
nutrients
 mitochondria
Delayed Onset
Muscle
soreness
Q: Explain DOMS
and how it can be
prevented
Muscle fibre types
(pg 38 text)
Q: Complete the following table:
Type 1
(___ oxidative)
Example of
activity where
fibres would be
dominant
Force able to
achieve:
Fatigue
Type 2a
(____ glycolytic)
Type 2 x/b (___
glycolytic)
Q: Explain how the actions of
afferent and efferent nerves are
different
Q: How do the parasympathetic
and sympathetic nervous systems
operate?
Hormones of the Pancreas
Q: How do the actions of the
following hormones affect
exercise?
 Insulin
 Glucagon
Diabetics
Q: What is diabetes? What is the difference
between Type 1 and Type 2 diabetes?
Blood Glucose levels
 <4 mmol/L – Too low- give jelly beans/ juice etc
 4-6 mmol/L- Average
 12 mmol/L – Too high, but doesn’t require insulin
yet
 15 mmol/L- Too high- requires insulin
Q:
- Does caffeine
benefit sports
performance?
- What aspects
would it affect?
Q: Summarise the side effects of
anabolic steroids
Hepatic
Cardiovascular
ReproductiveFemale
ReproductiveMale
Central Nervous
System
Endocrine
Strength training in adolescents



Resistance training in prepubertal
subjects tends to cause
increases in strength without
increases in muscle size
30-40% gains in strength
following an 8-12 week program
(Payne, Morrow, Johnson., &
Dalton, 1997)
Girls have the potential to
improve more than boys. [They
start from a lower status.]
Q: What precautions
and contraindications
are there for strength
training in
adolescence?
Q: What considerations for
exercise exist for Pregnant
women? What do you suggest that
is safe?
Children’s exercise physiology

Q: Explain whether the following are
higher or lower in children than adults:
 Maximum
heart rate
 Stroke volume
 Vo2 max
 Anaerobic capacity
GOOD LUCK!