Efficiency and Economy

Question 1

Efficiency

Answer 1

when the power of an activity and the energy output is calculated (ergometer)

Question 2

economy

Answer 2

used when theres no easy way to measure workoutput/power (running)

Question 3

efficiency and economy measure

Answer 3

the metabolic energy expended to meet the demands of exercise

Question 4

3 types of mechanical efficiency

Answer 4

% of energy input that appears as useful external work

• gross - work output/energy expendedX100
• net - work output/(energy expended - resting metabolism rate for same time period)x100
• delta - difference in work output between two workloads/ (diff in energy expenditure between the same two loads)x100

Question 5

when is economy used

Answer 5

when you cannot measure power with an ergometer

Question 6

gross economy

Answer 6

oxygen cost of exercising at a certain speed/covering a given distance

Question 7

lower oxygen demand =

Answer 7

increased economy = better performance

Question 8

7 factors influencing efficiency/economy

Answer 8

age 
muscle efficiency 
training 
biomechanical efficiency 
technique/neuromuscular efficiency 
environmental conditions 
equipment

Question 9

muscle efficiency

Answer 9

muscle fibre type - % type 1 fibers are more mechanically efficient. more work can be done for a given amt of ATP - increased cadence, oxygen increases
core temp

Question 10

training effect on efficiency

Answer 10

fatigue

Question 11

3 biomechanical efficiency

Answer 11

anthropometry - body structure
body composition - excess body weight
flexibility - less flexible, more efficient

Question 12

technique/neuromuscular efficiency

Answer 12

neural signalling

Question 13

walking, running and cycling produce mechanical efficiencies of

Answer 13

20-25 %

Question 14

what kind of activities has lower efficiency values?

Answer 14

additional resistance i.e. drag

Question 15

age and efficiency

Answer 15

younger - worse

Question 16

most economical point on a scale with VO2 and cadence of cycling

Answer 16

lower than preferred point

Question 17

most economical point on a scale with VO2 and running stride length

Answer 17

close to chosen stride length

Question 18

why are certain types of people more likely to win track?

Answer 18

long legs relative to body height, muscles in thighs and thin calves therefore more efficient

Question 19

As paula Radcliffes VO2 decreased, her efficiency increased, why?

Answer 19

increased in type 1 muslce fibres
strength increased and flexibility decreased

increased speed at VO2max

Question 20

Radcliffe’s training intensity measures

below LT1

Answer 20

easy recovery, long relaxed runs

Question 21

Radcliffe’s training intensity measures

between LT1 and 2

Answer 21

good quality, steady aeobic trainins sessions

Question 22

Radcliffe’s training intensity measures

above LT2

Answer 22

race prep, elevating LT2 and builiding lactate tolerance

Question 23

Radcliffe’s training intensity measures

at VO2 max

Answer 23

Increasing capacity to generate ATP through oxygen independent mechanisms

Question 24

knowing your physiological data allow you to (2)

Answer 24

predict race performance and is a psychological motivator

Question 25

external tactic for improving economy

Answer 25

reduce drag

Question 26

drag in running

Answer 26

3-9% energy for overcoming air resistance - reduce energy by running behind someone

Question 27

cycling @40km/hr and drag

Answer 27

90% power generated on bike required to overcome air resistance - drafting at this speed decreases energy expenditure by 26-38%

Question 28

swimming and drag

Answer 28

hi-tech, polyurethane (hydrophobic) swimsuits reduce drage by 8%
- banned in 2010
following other swimmers by 50cm reduces metabolic cost by 11-38%

Question 29

velocity at VO2max is

Answer 29

a combo of economy and VO2max

- a high economy can make up for a lower VO2 max

Question 30

disc wheels

Answer 30

faster but harder to turn

Question 31

if one had a higher VO2max

Answer 31

higher chance of winning

Question 32

if two had the same VO2 max but one was more economical

Answer 32

economical one would win because it gives you a high velocity as you climb on the graph

Question 33

possible reasons for little children and their low running economy - 5

Answer 33

high basal metabolic rate
large SA/mass ratio
immature running mechanics - neuromuscular
less efficient ventilation
decreased anaerobic capacity - undeveloped

Question 34

running economy between males and females

Answer 34

none

Question 35

decline in oxygen cost from 8-18 years

Answer 35

2%/yr

Question 36

older adults are less economical because (3)

Answer 36

recruitment of additional motor units
gait instability
antagonistic co-contraction (agonist and antagonist both engaging)

Question 37

2 types of training to improve efficiency/economy

Answer 37

aerobic and strength training

Question 38

aerobic training to improve efficiency/economy (3)

Answer 38

transition of type II to type I muslce fibres - less oxtgen for a given amt of work
increased capillarization and mitochondria
lower RER

Question 39

strength training

Answer 39

increases muslce strength- less effort for submax load

improved neuromuscular recruitment pattern - less antagonistic muscle rxn.

Question 40

post dieting syndrome

Answer 40

weight loss increases efficiency but then you burn less kcals for the same amt of work