APPLIED ANATOMY+PHYSIOLOGY Flashcards
altitude training
2500 m above sea level where partial pressure of 02 is lower. So not as much o2 can diffuse into blood and haemoglobin cant be fully saturated with it. O2 carying capacity of blood decreases and less o2 is delivered to muscles.
altitude training advantages
- increased red blood cell count
- increased concentration of haemoglobin
- increased oxygen transport
altitude training disadvantages
- altitude sickness
- difficault
- benefirs lost quickly
- expensive
HIIT
Interval training works aerobic and anerobic energy systems. Involves short high intensity periods and periods of low intensity rest periods. increases amount of calories burnt and fat burning potential and aerobic and anaerobic endurance.
plyometric
improves power and speed. Involves high intensity explosive activities such as hopping and jumping. Works on concept that muscles can generate more force if they have previously been stretched or contracted.
3 stages of plyometrics
stage 1 eccentric phase where it lengthens under tension
stage 2 amortisation phase time between eccentric ad concentric phase energy is stored
stage 3 concentric phase use stored energy to increase force of contraction
speed, agility and quickness
aims to improve multi directional movement through developing neuromuscular system drills inc zig zags. Activities are performed with max force at high speed, energy is provided anaerobicallu.
factors affecting rate of lactate accumulation
- fitness of performer
- exercise intensity
- muscle fibre type
- rate of blood lactate removal
- respiratory exchange ratio
how exercise intensity affects lactate accumalation
the higher the intensity the greater the demand for energy and faster OBLA occurs because glycogen is broken down anaerobically
how fitness of performer affects lactate accumulation
more trained will delay bola as adaptations occur to muscles eg. increased mitochondria and myoglobin improving the capacity for aerobic respiration.
how muscle fibre type affects lactate accumulation
slow twitch fibres produce less lactate then fast twitch fibres.
how the RER affects lactate accumulation
when value is close to 1.0 it uses glycogen greater chance accumulation of lactate.
how the rate of blood lactate removal affects lactate accumulation
if rate of removal is lower than rate of accumulation OBLA will be reached
submaximal oxygen deficit
when there is not enough oxygen available at start of exercise to prove all energy aerobically.
EPOC
amount of oxygen consumed during recovery above that which would be consumed at rest
fast replenishment stage of epic
restoration of tap and pc stores res saturation of myoglobin with oxygen
slow replenishment stage of epic
- removal of lactic acid
- maintenance of breathing and heart rate
- glycogen replenishment
- increase in body temperature
removal of lactic acid ways:
- oxidation into carbon dioxide and water in the inactive muscles and used as an energy source
- cori cycle
- converted into protein
- removed in sweat and urine
cori cycle
lactic acid is transported to the liver where its converted into blood glucose and glycogen
maintenance of heart and breathing rates EPOC
extra oxygen replenish ATP and PC stores and remove lactic acid
glycogen replenishment EPOC
high carb meal first 30 mins after 4:1 3:1 ratio of carb and protein. 1-3 hours after a meal high in protein and carbs.
increase in body temp EPOC
respiratory rate remain high helping more oxygen to be taking in.
lactate threshold
the point at which lactate rapidly accumulates in the blood. Body moves from working aerobically to anaerobically.
OBLA
the point at which lactate levels go above 4 mols. Body can’t produce enough oxygen to break down lactate so it builds up.
VO2 max
the ma amount of oxygen that can be utilised by the muscles per minute
average performers lactate threshold
50-60% of vo2 max
elite performers lactate threshold
70-90 of vo2 max
buffering
a process which aids the removal of lactate and maintains acidic levels in the blood and muscle
where do we get energy for muscle contractions from
ATP energy stored in this is released by breaking it done to adp and pi
enzyme used to break down ATP leaving ADP and Pi
atpase
ATP-PC duration
up to 10 seconds
anaerobic glycolytic duration
up to 1 min
by products of aerobic system
water co2 and heat
how much ate ATP-PC system produces
1
how much atp aerobic system produces
38
how much atp lactic acid system produces
2
stages of aerobic system
glycolysis, kerb cycle and electron transport chain
glycolysis
breakdown of glucose into pyruvic acid sarcoplasm. Splits into 2 acetyl groups and carried by coenzyme a to kerb cycle. 2 atp.
kerb cycle
matrix of mitochondria. Coenzyme A combines oxaloacetic acid forming citric acid. Hydrogen and carbon given off. Fats can also enter through beta oxidation.. Moire ATP can be made from one molecule of fatty acids than glucose. 2 atp
beta oxidation
process where fatty acid are broken to generate acetyl coenzyme a which enters kerb cycle
electron transport chain
hydrogen splits into electrons and ion. Ions oxidised forming water and electrons provide energy to resythesie atp. 34 atp. Cristae of mitochondria.
atp-pc system
phosphocreatine as fuel. Creatine kinase detects high levels of ADP and breaks down the pc to phosphate and creatine releasing energy this energy converts ADP to ATP.
anaerobic glycolytic system
when pc stores are low glycogen phosphorylase breaks down glycogen to glucose. Glucose is broken down to pyramid acid by phosphofructokinase. Pyruvic acid broken down into lactic acid by lactate dehydrogenase.
2 atp produced.
submaximal oxygen deficit
start of exercise insufficient oxygen distributed to muscles for all energy to be provided aerobically as it takes body a while to increase demand for oxygen. So energy is provided anerobically until body can cope.
lactate accumulation
lactic acid that builds up quickly breaks down releasing hydrogen ions. This increases acidity. Which slows down enzyme activity and affects breakdown of glycogen causing muscle fatigue
Atp
Adenosine triphosphate only usable energy in the body
Eccentric stage pre loading
Muscle performs eccentric contraction where it lengthens under tension
Amoritsation phase
Time between eccentric and concentric phase emergy stored
Concentric phase
Used stored energy to increase forve of contraction
Speed
How quixkly a perisn can move over a specified distance
Agility
Ability to mive body wuickly and effectively while under control
Types of muscle fibres
Type 1
type 2a fast oxidative glycolytic
type 2b fast glycolytic
motor unit
consists of a motor neuorne and its muscle fibres
all or none law
once motor neurone stimulates muscle fibres either all contract or none. Sequence of impulses more than threshold.
wave summation
repeated nerve impulse with no time to relax so a smooth sustained contraction occurs
tetanic contraction
sustained powerful muscle contraction caused by a series of fast repeating stimuli
spatial summation
strength of contraction changes by altering the number and sixr of muscles motor units
CRAC technique
contract relax antagonist contract
muscle spindles
how far and fast a muscle is stretched. Initiate stretch reflex to prevent overstretching
goldi tendon organs
detect tension in muscle. Autogenic inhibition when antagonist lengthens and relaxs
PNF
- passive stretch with help of partner
- stretch detected by muscle spindles initiate stretch reflex
- isomentrically contracts muscle for 10 seconds
- golgi tendon organs overide stretch reflex
- leg is passively stretched again and it stretches further
