CR Fitness Assessments and Programming for Apparently Healthy Flashcards
Cardiorespiratory Fitness
ability of the circulatory and respiratory systems to supply oxygen to the muscles to perform dynamic PA
Creatine Phosphate system (CP) fuels what type of activity (duration)
High intensity activity lasting up to 10 seconds
Anaerobic glycolysis process:
breaks down __ into ___
Produces ___ ATP from ____ and ____ from glycogen
in aerobic conditions: ___ is converted to _____ and enters oxidative phosphorylation
in anaerobic conditions: __ is converted to ____ and builds up in ______
Anaerobic glycolysis:
breaks down glucose into pyruvate
2 ATP from glucose and 3 from glycogen
in aerobic conditions pyruvate is converted to acetyl co-A and enters oxidative phosphorylation
in anaerobic conditions pyruvate is converted to lactic acid and accumulates in circulation
___ is the primary energy source during medium-duration/intensity activityies
Anaerobic glycolysis
Longer duration and lower intensity activities are fueled by
oxidative pathways (Krebs Cycle and ETC)
As exercise intensity ____ to allow for _____ duration activities, the relative contribution of _____ systems ___ and the contribution of _____ systems _____
As exercise intensity decreases to allow for longer duration activities, the relative contribution of anaerobic systems decreases and the contribution of aerobic systems increases
Aerobic systems require ____ to make _____
Aerobic systems required oxygen to make ATP in the mitochondria of the cell
Krebs cycle requires __, ___, and ___ to create ___
Krebs cycle requires carbs, protein, and fat to create ATP in the mitochondria
Krebs cycle is the primary energy source for what kind of activities
Long duration- moderate to low-intensity activities from 2 minutes to endurance events
V02
volume of oxygen consumed for the body during exercise and is proportional to workload
Steady state
Steady state is reached 1-4 minutes after prolonged exercise and occurs when V02 plateaus and energy production via aerobic systems is equal to energy expenditure
Prior to steady state, V02 is lower because:
V02 is lower because adequate energy is being provided by anaerobic systems causing an oxygen deficit
Reaching steady state is influenced by:
training state of individual and type of activity
What kind of activity takes a shorter time to reach steady state
aerobic activity because less intensity at onset of exercise, less time for energy deficit to be paid back (EPOC), and less byproducts in circulation at beginning of exercise and at transition to higher intensity workloads
EPOC- and why?
excess postexercise oxygen consumption- V02 elevated after exercise because of: resynthesis of ATP and CP in muscles, lactate removal, elevated body temp, hormones, heart rate, elevated body temprelatedness: need to be connected and involved with the social world
