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ex phys 1 Flashcards

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1
Q

what is energy

A

energy can be defined as the capacity or ability to perform work

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2
Q

what is ATP

A

ATP is the chemical that serves as the immediate source of energy for most of the energy consuming reactions of the body

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3
Q

Role of ATP (5)

A

-muscle contraction
-nerve conduction
-building and repairing muscle tissue
-food digestion
-production of hormones

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4
Q

Describe the process of ATP splitting

A

ATP has 3 phosphate bonds, when broken off they release energy.

ATP=>ADP+Pi

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5
Q

What are the energy sources to replenish ATP

A

-Creatine Phosphate
-Carbohydrates
-Fats or lipids
-Proteins

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6
Q

What is Creatine Phosphate

A

A molecule similar in function to ATP.

Stored in the muscle cells.

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7
Q

Carbohydrates (sources,transport,storage)

A

sources: simple => glucose, confectionery, sugars in fruit, dairy and vegetables. complex => starch, grains, bread, legumes, starchy vegetables.

transport: broken down by the digestive system into glucose for transport in the blood to all cells.

storage: stored mostly as glycogen in the muscles and liver. excess converted to fat

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8
Q

what is GI index (examples of foods)

A

GI index indicates how quickly blood glucose levels rise after consumption of a carbohydrate.

High GI (79-100): glucose, jellybeans, sports drinks, white rice, white bread, fruit juice

Low GI (0-55): lentils, pasta, cereal, apples, milk.

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9
Q

Fats (sources,transport,storage)

A

sources: oils, butter, margarine, nuts, fish, dairy, avocado, pastry, junk food, fatty meat

transport: broken down and transported in the blood

storage: stored as adipose tissue.

used for sub maximal exercise

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10
Q

proteins (sources,transport,storage)

A

proteins contain amino acids which are needed for growth and repair

sources: meat, fish, poultry, eggs, dairy, beans, lentils, cereals, breads, in starvation protein can be released by breakdown of body tissue

transport: transported by the blood

storage: forms parts of tissues including muscles. excess stored as adipose tissue

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11
Q

explain the concept of hitting the wall

A

when athletes experiences sudden fatigue and decrease in power output.

happens when liver and muscle glycogen stores are exhausted and as a result, fats become the primary fuel source used by the aerobic system to produce ATP.

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12
Q

what are the strategies to delay glycogen store depletion

A
  • carbohydrate loading appears in endurance activities to improve exercise capacity and maintain a supply of blood glucose
  • glycogen sparing is the process where glycogen stores are not used early in an exercise bout due to the increased ability to use triglycerides to produce energy
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13
Q

Describe how ATP is produced during resting conditions

A

demand for energy is low and all energy is produced aerobically with 2/3 coming from the breakdown of fats and 1/3 coming from the breakdown of glucose. occurs in the mitochondria.

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14
Q

What are the factors that determine how ATP is produced (4)

A

-duration
-intensity
-aerobic fitness
-the degree of recovery

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15
Q

How is energy produced in the ATP-PC system

A

through the breakdown of phosphate creatine and occurs in the muscle cell.

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16
Q

what is the equation for how energy is produced in the ATP-PC system

A

PCr=>Pi+Cr

Pi+ADP=ATP

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17
Q

what is the duration of the ATP-PC system

A

sorted ATP= 0-2 sec
ATP-PC=2-10 sec

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18
Q

how is ATP produced in the lactic acid system

A

through the incomplete breakdown of glucose in a process called anaerobic glycolysis

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19
Q

how energy is produced in the LA system

A

glycogen>glucose>pyruvic acid>lactic acid+hydrogen ions

uses stored carbohydrates

10sec - 2 min

20
Q

Lactic acid clearance and hydrogen ions

A

normally the pyruvic acid produced is then used by the aerobic system in the mito. when energy demands are high and oxygen isn’t available more pyruvic acid is produced than can be used by the aerobic system. this is then converted to lactic acid and it accumulates with H+ ions.

21
Q

what are the fates of lactic acid

A

65% is oxidised to form carbon dioxide and water
20% is converted back into glucose by the liver. this is returned to the liver and muscles to be stored as glycogen
10% is converted in the liver to form protein
5% is converted into glucose

22
Q

what is the equation for the aerobic system

A

glycogen>glucose>pyruvic acid>krebs cycle>hydrogen ions>electron transport chain

23
Q

what happens in each of the 3 stages of the aerobic system

A

s1- anaerobic glycolysis: occurs in the muscle cell, only works when carbs are fuel, glycogen to glucose, pyruvic moves to next stage

s2 - krebs cycle: occurs in the mito, fuel and oxygen, oxygen combines with carbons, some ATP produced, hydrogen ions produced and moved to next stage

s3 - electron transport chain: occurs in mito, hydrogen and oxygen combine to form water, heat and water produced as by products, large amount of ATP produced

24
Q

fate of the by products (at rest)

A

1/3 glucose from muscles and liver
2/3 fats (triglycerides and fatty acids) from blood

25
Q

energy for ATP resysthesis

A

2/3 fats
1/3 carbs

26
Q

what is the time frame for the aerobic system

A

3-5 mins onwards

27
Q

what is myoglobin and haemoglobin

A

myoglobin is a protein that binds oxygen it aids in the diffusion of oxygen from cell membrane to the mito. acts as a store for oxygen in the muscle cell

haemoglobin transports oxygen in the blood to the capillary beds of the muscle where it is released and diffused

28
Q

what is the energy continuum

A

the interplay of energy systems

the predominant energy system is based upon
-intensity
-duration
-the aerobic fitness of the athlete

29
Q

what is fat adapted and glycogen adapted metabolism

A

athletes who consume a high fat diet and low in carbs are able to attain significantly higher rates of fat oxidation

athletes who consume a diet high in carbohydrates and low in fats will adapt to metabolise carbohydrates more during sub maximal exercise

30
Q

3 muscle fibre types

A

slow twitch 1- red. suited to endurance exercise. purely aerobic. uses triglycerides. back and neck muscles

fast twitch a- pink. partially aerobic. uses glycogen and CP. leg muscles.

fast twitch b- white. purely anaerobic. uses glycogen and CP. arm muscles.

31
Q

what are the terms relevant to oxygen delivery

A

Heart rate
measured in BPM, MHR=220-age

Stroke Volume
measure of how much blood is squeezed out of the heart into the aorta each beat

Cardiac output
the amount of blood pumped out of the left ventricle per min
Q=SV x HR

Blood Pressure
recorded using 2 numbers. Larger number = the pressure in the arteries as the heart squeezes out blood as it beats. Smaller number = the pressure as the heart relaxes befote the next beat.

Blood redistribution
blood tends to flow to tissues and cells in proportion to their level of activity.

Respiratory rate
number or breaths per minute

Tidal volume
the amount of air inhaled and exhaled per breath

Minute ventilation
the volume of air moved in and out of the respiratory tract per min
VE = RR x TV

Gas exchange
occurs at the lungs and the muscles and tissues. Sees the replenishment of oxygen in the capillaries and the removal of carbon dioxide from these vessels.

a-VO2 diff
the measure of the amount of oxygen taken up from the blood by the tissues

32
Q

what are the terms relevant to oxygen delivery

A

Heart rate
measured in BPM, MHR=220-age

Stroke Volume
measure of how much blood is squeezed out of the heart into the aorta each beat

Cardiac output
the amount of blood pumped out of the left ventricle per min
Q=SV x HR

Blood Pressure
recorded using 2 numbers. Larger number = the pressure in the arteries as the heart squeezes out blood as it beats. Smaller number = the pressure as the heart relaxes befote the next beat.

Blood redistribution
blood tends to flow to tissues and cells in proportion to their level of activity.

Respiratory rate
number or breaths per minute

Tidal volume
the amount of air inhaled and exhaled per breath

Minute ventilation
the volume of air moved in and out of the respiratory tract per min
VE = RR x TV

Gas exchange
occurs at the lungs and the muscles and tissues. Sees the replenishment of oxygen in the capillaries and the removal of carbon dioxide from these vessels.

a-VO2 diff
the measure of the amount of oxygen taken up from the blood by the tissues

33
Q

what is oxygen deficit

A

the situation that arises when we move from rest to exercise and do not give our body systems sufficient time to be able to supply the energy demands for the body.

34
Q

what is aerobic steady state

A

steady state is reached once there is a balance between the amount of energy needed for activity and the amount of energy being supplied.

60-85 % of MHR

35
Q

what is VO2 and VO2 max

A

VO2 - the body’s ability to consume and utilise oxygen

VO2 max - the highest rate of oxygen consumption attainable during maximal or exhaustive exercise

36
Q

what is VO2 and VO2 max

A

VO2 - the body’s ability to consume and utilise oxygen

VO2 max - the highest rate of oxygen consumption attainable during maximal or exhaustive exercise

37
Q

what is absolute and relative VO2 max

A

absolute - L/min

relative - absolute divided by weight
ml/kg/min

38
Q

what is absolute and relative VO2 max

A

absolute - L/min

relative - absolute divided by weight
ml/kg/min

39
Q

what are the factors that affect VO2 max

A

aerobic fitness
body size
gender
genetics
age

40
Q

what are the factors that affect VO2 max

A

aerobic fitness
body size
gender
genetics
age

41
Q

what is LIP

A

LIP is the last point where lactate entry into and removal from the blood are balanced

LIP in an untrained individual occurs between 55-70 % of VO2 max

LIP in a well trained individual occurs between 75-90 % of VO2 max

42
Q

how do you improve LIP

A

Interval LIP training - 3-5 10 min high effort intervals @ 95-105 % of LIP HR

Continuous LIP training - 2 x a week 1 20-30 min high intensity effort @ 95-105 % of LIP HR

43
Q

what is buffering

A

the PH regulation of the blood

delay the point that blood lactate levels rise to a level where we are forced to slow down

44
Q

acute responses to exercise

A

Cardio
-increased HR
-increased SV
-increased Q
-increased systolic blood pressure
-increased blood flow
-redistribution of blood flow to working muscles
-increased a-VO2 diff
-decreased blood plasma volume
-increased blood lactate concentrations
-decreased blood PH

respiratory
-increased RR
-increased TV
-increased ventilation
-increased oxygen uptake

muscular
-increased number of muscle contraction
-increased motor unit activation
increased movement of muscle fibres
-increased blood flow to muscles
-increased muscle temp
-increased muscle enzyme activity
-increased oxygen extraction
-depletion of muscle energy stores

45
Q

chronic adaptations

A

circulorespiratory

at rest
-decreases RHR
-increases SV
-cardiac hypertrophy
-unchanged or decreased Q
-decreases blood pressure

during sub maximal exercise
-decreased RHR
-cardiac hypertrophy
-increased capillarisarion of the heart muscle
-improved heart rate recovery
-increased SV
-increased LIP

during maximal exercise
-cardiac hypertrophy
-increased capillarisation of heart and skeletal muscle
-increases SV
-increased Q
-increased VO2 max
-increased LIP

muscular

endurance
-increased oxygen extraction
-increased oxygen delivery
-increased oxidisation of fats
-increased fuel stores
-increased size of slow twitch fibres

non endurance
-increased muscle stores of ATP and PC
-increased muscle glycogen stores
-increased storage of glycogen
-increased size of fast twitch fibres
-increased speed and force of contraction

sport science (2 decks)

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