385 Exam 2 Material

Question 1

training principles: specificity

Answer 1

• refers to adaptations in metabolic and physiological systems that depend on type of overload imposed

Question 2

methods for estimating intensity of aerobic exercise

Answer 2

astrand=216.6-(0.84xage): men and women 4-34
tanaka=208-(0.7xage) healthy ppl
gelish=207-(0.7xage) broad range of fitnesss lvls
gulati= 206-(0.88xage) aymptomatic middle aged women referred for stress test

Question 3

talk test

Answer 3

method for prescribing exercise intensity
- works across broad range
if they can hold a convo while walking, intensity is too low, if can’t- intensity too high

Question 4

responses to exercise: systolic

Answer 4

SBP should return to baseline levels by 6min of recovery

Question 5

response to exercise: coronary bl flow

Answer 5

coronary bl flow increases by increasing hr and contractility

Question 6

response to exercise: low intensity

Answer 6

• low intensity exercise: when oxygen is available- pyruvate goes into Krebs cycle which gets into etc where oxygens used to make atp

Question 7

Response to exercise at high intensity

Answer 7

• glucose gets broken down and turned into lactic acid
• mitochondria can’t keep up with atp demand
• recruit anaerobic metabolism to contribute (get more lactic acid production) which gets more hydrogen molecules

Question 8

Training specificity

Answer 8

• the adaptations in metabolic and physiological systems that depend on the type of overload imposed
• cross training came from realizing exercise adaptations are specific

Question 9

Recommendations for aerobic exercise (FITT)

Answer 9

F- >5 days a week for moderate
>3 days a week for heavy
I- 40-59% HR or vo2R for mod
- 60-89% HRR or vo2R for heavy
T- 30-60min/ day for mod
-20-60 min a day for heavy
T- major muscle group

Question 10

Enviornmental Considerations: High altitude

Answer 10

Compensatory responses to high altitude:

1. inc ventilation
2. inc HR
3. Inc q
4. respiratory alkalosis
5. renal compensation
6. Inc elimination of HCO2 in urine

Question 11

Bicarbonate

Answer 11

• located in plasma
• basic (too basic too stay in kidneys)
• Involved in non-metabolic co2 production

Question 12

staging

Answer 12

Temporarily living at altitude while leading up to an event at high elevations

Question 13

Exercising in cold environments

Answer 13

S- heat storage
M- metabolic heat production
Cv- convective heat loss/gain
Cd- Conductive heat loss/gain
R- radiant heat loss/gain
E- evaporative heat loss

Question 14

Conductive heat loss/gain

Answer 14

losing heat by physical contact with another object

Question 15

Convective heat loss/gain

Answer 15

transfer of heat from a body to moving molecules like air or liquid

Question 16

Cold injuries

Answer 16

• core body temp <35c
• Hypothermia
• frostbite (<0c)

Question 17

Exercising in hot environments

Answer 17

• sweat is the main method of dissipating heat

- counteract dehydration