Chapter 5 Flashcards
Pulmonary ventilation
Process which brings oxygen from the air, across the alveolar membrane, and into the blood to be carried by hemoglobin
Cardiac output
Amount of blood pumped by the heart per minute
Stroke volume
Amount of blood pumped from the ventricles with each contraction
Aerobic system
Use of carbohydrates and fat in the presence of oxygen to produce ATP; most efficient
Anaerobic system
ATP production without using oxygen; high power, limited capacity; ATP-CP, glycolysis
ATP-CP system
Uses crating phosphate instead of carbohydrates to rapidly produce ATP
Glycolysis
Uses glucose and glycogen to produce ATP without oxygen
Anaerobic threshold
Point at which the body can no longer meet its demand for oxygen and anaerobic metabolism predominates; aka lactate threshold
Maximal heart rate calculation (simple estimate)
220-age
Maximal heart rate calculation (regression formula)
208-(0.7 x age)
Maximal heart rate calculation (Kavronen method)
[HRmax-resting heart rate] x desired % for training + resting heart rate
Heart rate training zone 1
Builds aerobic base; warm-ups and recovery; 65-75% HR max; RQ of 0.80 to 0.90
Heart rate training zone 2
Increases anaerobic and aerobic capacity by straddling energy systems; 76-85% HRmax; RQ of 0.90 to 1.0
Heart rate training zone 3
Only used in interval training; increases speed, power, metabolism, and anaerobic capacity; 86-95% HRmax; RQ greater than 1.0
Steady-state training
Consistent, prolonged intensity
Long-slow distance
Maintains slower speed over longer distances
Race pace
Pace in time or percent of HRmax an athlete would use in competition
Percent of HRmax pace
Intensity determined based on actual or estimated HRmax
Interval training
High-intensity efforts with bouts of recovery between each exertion; work to rest ratios ranging from 1:1 to 1:5
Repeated sprint training
Maximal effort sprints up to 10 seconds with complete recovery between; enhances power, power-endurance
Stage training
Breaking up metabolic training to enable development of foundational fitness and coordinate progressions over time
