Chapter 5 - Part 2 - Exercise Physiology Flashcards
Monitoring Intensity
What happens to our heart rate as our exercise intensity increases?
It goes up
Where should an exercise participant take their pulse - what two places on the body?
- Carotid artery in the neck
- radial pulse in the wrist
How long do participants count their pulse?
10 seconds usually - longer increases margin of error
What does BPM stand for?
Beats Per Minute
Why is using the carotid pulse not recommended?
People can push too hard which actually causes the beat to change
What is THR
Target Heart Rate
How do you estimate MHR?
220 - person’s age
What is RHR
Resting Heart Rate
What is the average RHR for males and females?
Male = 72 BPM
Female = 80 BPM
When is the best time of day to take RHR?
First thing in the morning.
What does MHR stand for?
Maximum Heart Rate
What is MHR?
The highest heart rate that an individual can attain during exercise. This is normally determined through a controlled clinical test such as a stress test.
Why is the Karvonen formula for calculating exercise heart rate more accurate?
It takes into account the variations people can have in their RHR.
What happens to RHR after a month of regular cardiovascular exercise?
It drops
BP also can drop - both systolic and diastolic - by 5-7 points
What is HRR and how do you calculate it?
Heart rate reserve
Maximal Heart Rate - Resting Heart Rate
MHR-RHR
What is the Karvonen formula for calculating THR?
THR= % intensity x HRR + RHR
What is the Rate of Perceived Exertion?
It uses a scale of 1-10 to rate the perceived rate of effort or exertion that a participant is using
As we age, what happens to our MHR?
It reduces
What is a HR zone?
It defines the upper and lower limits of where our HR should be during exercise.
What does moderate intensity of exercise have for MHR?
60-70% of MHR
What is the Borge scale for target HR during exercise?
1-20 scale. If you add a 0 to the number the participant selects, this is the heart rate the person should target during the exercise
What is a simple way to determine how a large group of exercise participants are doing during cardio workout?
Talk test.
1-3 words they are typically in the appropriate heart rate zone.
1 word only - high intensity
3-5 words - low intensity
What is blood pressure?
It is the pressure of the blood against the inner walls of the blood vessels
how do we determine BP?
Use a BP cuff - called a sphygmomanometer
What is the higher number on BP called?
Systolic
What is the lower number on BP called?
Diastolic
What is a normal or average BP?
120/80
What is considered high BP?
140/90
What is medium concern BP?
120-140/80-89
Is a female’s BP normally higher or lower than a males?
lower - typically 100-110/60-80
male is 120/80
What can cause BP to increase?
weight
smoking
inactivity
diet- high in salt and alcohol
stress
genetics
age
What does high BP do over time?
The increase in pressure against the walls of the arteries can cause scaring. Fatty tissue tends to collect in these scar areas, and this build up narrows the passageways and can eventually block them.
What is HTN?
Hypertension
What is called the Silent Killer?
HTN
During exercise, what happens to our systolic and diastolic BP?
Our systolic BP will increase but the diastolic typically stays about the same
Why does the systolic BP increase during exercise but the diastolic stay the same?
The systolic BP reflects the effort of the heart to get O2 through to the various parts of the body - as the demand for 02 is higher.
The diastolic BP reflects the effort of the heart to return blood to the heart and so it isn’t as affected.
After exercising, how quickly should BP return to normal?
About 3 minutes
Regular moderate to vigorous exercise will decrease systolic and diastolic BP by how many points and after how long?
5-7 points after 1 month of regular exercise
What is cardiac output?
the amount of blood that the heart pumps per minute
= SV x HR
What is Stroke Volume?
the amount of blood that the heart pumps per beat
A very fit athlete will have higher SV or lower SV?
Higher - their hearts will be able to push more blood per beat - making their heart more efficient and lowering their RHR
their SV goes up, thereby causing their # beats to go down RHR
What is dyspnea?
Shortness of breath or labored breathing
What are the three sources of energy that muscles need to function?
Fat
Protein
Carbohydrates
When we digest fat, protein and carbs, what does our body produce?
ATP
Adenosine triphosphate
What does ATP stand for?
Adenosine triphosphate, which is an energy compound stored in small amounts in our muscles and cells
What is a macronutrient?
Fat, protein and carbohydrates
Where does ATP come from?
the breakdown of macronutrients - fat, protein and carbs
ATP is supplied to working muscles through 3 different systems. What are they?
- ATP-CP or Immediate system
- Anaerobic Lactic system - or short term system
- aerobic or long term system
When an athlete runs a 50 yard sprint, what energy system is being used?
ATP-CP system
muscles are using the ATP stored
10 seconds maximum
does not take a breath
When an athlete runs a 100 yard dash, what energy system is being used?
anaerobic system
muscles are using ATP and lactate from the breakdown of carbs.
30 seconds - 2 minutes
does not take a breath
When an athlete is running 5 km race, what energy system is being used?
aerobic system
muscles are using fat and stored carbs as fuel
2 minutes plus in duration
breathing
When the body breaks down carbohydrates, what by-product is produced?
Lactate - it is an acid
What happens when there is too much lactate in our body/muscles?
There is a burning sensation in the muscle
Our body becomes very tired - feels heavy like it can’t go on
breathing is labored
The more fit we are, the _______ lactate we can use as fuel?
more
What is a steady state exercise?
It is an exercise where the production of lactate within the body keeps pace with the muscle demand for lactate
What type of training helps the body learn how to buffer lactate better?
High intensity interval training
What is thermoregulation?
the regulation of the body’s temperature
What 4 ways does a body lose heat?
- Radiation
- conduction
- convection
- evaporation
Sweating is what type of body heat process?
evaporation
When you sit beside someone that is really hot but don’t touch them, what type of body heat process may happen?
radiation
How does humidity affect body heat?
It makes the evaporation of sweat more challenging, thereby slowing down the body’s ability to release heat.
What happens when you exercise in the cold?
The body must spend more energy trying to maintain body temperature, and this makes our workout somewhat less effective.
Exercising in the cold has a negative effect on performance.
What is hypothermia
A condition that occurs when our body is too cold.
What is the normal temperature of the body?
37 degrees celcius
What is hyperthemia?
A condition that occurs when our body is too hot - like heat exhaustion or heat stroke
