Chapter 5

Question 1

Pulmonary ventilation

Answer 1

Process which brings oxygen from the air, across the alveolar membrane, and into the blood to be carried by hemoglobin

Question 2

Cardiac output

Answer 2

Amount of blood pumped by the heart per minute

Question 3

Stroke volume

Answer 3

Amount of blood pumped from the ventricles with each contraction

Question 4

Aerobic system

Answer 4

Use of carbohydrates and fat in the presence of oxygen to produce ATP; most efficient

Question 5

Anaerobic system

Answer 5

ATP production without using oxygen; high power, limited capacity; ATP-CP, glycolysis

Question 6

ATP-CP system

Answer 6

Uses crating phosphate instead of carbohydrates to rapidly produce ATP

Question 7

Glycolysis

Answer 7

Uses glucose and glycogen to produce ATP without oxygen

Question 8

Anaerobic threshold

Answer 8

Point at which the body can no longer meet its demand for oxygen and anaerobic metabolism predominates; aka lactate threshold

Question 9

Maximal heart rate calculation (simple estimate)

Answer 9

220-age

Question 10

Maximal heart rate calculation (regression formula)

Answer 10

208-(0.7 x age)

Question 11

Maximal heart rate calculation (Kavronen method)

Answer 11

[HRmax-resting heart rate] x desired % for training + resting heart rate

Question 12

Heart rate training zone 1

Answer 12

Builds aerobic base; warm-ups and recovery; 65-75% HR max; RQ of 0.80 to 0.90

Question 13

Heart rate training zone 2

Answer 13

Increases anaerobic and aerobic capacity by straddling energy systems; 76-85% HRmax; RQ of 0.90 to 1.0

Question 14

Heart rate training zone 3

Answer 14

Only used in interval training; increases speed, power, metabolism, and anaerobic capacity; 86-95% HRmax; RQ greater than 1.0

Question 15

Steady-state training

Answer 15

Consistent, prolonged intensity

Question 16

Long-slow distance

Answer 16

Maintains slower speed over longer distances

Question 17

Race pace

Answer 17

Pace in time or percent of HRmax an athlete would use in competition

Question 18

Percent of HRmax pace

Answer 18

Intensity determined based on actual or estimated HRmax

Question 19

Interval training

Answer 19

High-intensity efforts with bouts of recovery between each exertion; work to rest ratios ranging from 1:1 to 1:5

Question 20

Repeated sprint training

Answer 20

Maximal effort sprints up to 10 seconds with complete recovery between; enhances power, power-endurance

Question 21

Stage training

Answer 21

Breaking up metabolic training to enable development of foundational fitness and coordinate progressions over time