ex phys midterm Flashcards
if HR and SBP increase, what is happening with DBP?
should stay the same
describe sprinters
power, speed, strength, muscular endurance, agility
most muscle mass
highest creatine phosphate
describe middle distance runners
muscular and cardiorespiratory endurance
describe long distance runners
high cardiorespiratory endurance, high mitochondrial density
more capillaries
highest stored glycogen
will need to build storage back up after depletion
what is proper nutrition needed for?
energy
synthesizing and repairing cells
what percent of diet should carbohydrates be?
60%
chemical breakdown of carbohydrate?
C6H12O6
how many kcal/gm is each energy source worth?
carbohydrate - 4
fat - 9
protein - 4
what is glucose used for?
energy for cellular metabolism
forms glycogen in liver and muscles
converts fat for later use
describe complex carbohydrates
take longer for body to convert
rich in nutrients and vitamins
“good carbs”
steady release of energy into the body
what percentage of diet should fats be?
20%
what are the two important fats for metabolism?
fatty acid
triglyceride
what is the chemical breakdown of fat?
palmitic acid
C16H32O2 - needs more oxygen to burn
what is the role of lipids in the body?
energy source and reserve
protection of vital organs
thermal insulation
vitamin carrier
what percent of diet should protein be?
10-15%
how many amino acids are needed? How many of them are essential?
20
9 - must be ingested
what is a catabolic reation?
breaking down of substrate into molecules
(more parts)
what is an anabolic reation?
forming more complex product
(less parts)
what do vitamins and minerals do?
build bones
heal wounds
bolster immune system
convert food into energy
repair cellular damage
which vits and mins help build bones?
calcium
vit D
vit K
magnesium
phosphorus
which vit/min prevent birth defects?
folic acid
which vit/min helps healthy teeth?
flouride
what does B12 do?
metabolism
form RBCs
maintain CNS
what does vit C do?
helathy teeth and gums
absorb iron
maintain healthy tissue
what does vit D do?
absorb calcium
maintain proper blood levels of Ca and P
what does vit E do?
for RBC
use vit K
what does vit K do?
helps blood coagulate
important for bone health
what is calcium needed for?
strong bones and teeth
what is phosphorus needed for?
strong bones and teeth
energy metabolism
what is magnesium needed for?
strong bones and teeth
healthy nervous system
what is potassium needed for?
maintaining fluid balance in body
regular heartbeat
healthy nerve impulses
what is sodium needed for?
maintaining fluid balance
healthy nerves and muscles
what is iron needed for?
hemoglobin
transports oxygen to rest of body
what is manganese needed for?
healthy joints and sex hormone balance
what is iodine needed for?
thyroid function
energy production
metabolism
promotes growth
what needs to happen to energy before being used for work?
converted to ATP
what are the anaerobic metabolism sources?
ATP-PC
anaerobic glycolysis
what are the aerobic metabolism sources?
aerobic glycolysis
fat metabolism
protein metabolism
describe anaerobic metabolism
no oxygen required
generates lactate
energy made available quickly to muscle
high intensity, short duration
only involves carbohydrate
describe aerobic metabolism
oxygen required
generates water
used at rest and during long duration, lower intensity
involves carbohydrates and fat, possible protein
what is adenosine triphosphate?
ATP
most important energy molecule in cells
produced from ADP + Pi + H+
uses energy released from breakdown of phosphocreatine
what are some enzyme adaptations to exercise of the ATP-PC system?
increases activity of major enzymes (creatine kinase)
faster regen of ATP
increased performance of short duration, high power
what are the characteristics of the ATP-PC system?
energy source for activities requiring much energy per second
ex. sprinting, lifting a heavy weight
can only provide energy for short time
only small amount of ATP in cells
needs quick replinishment
what happens to the PC process when activity is ceased?
the process is reversed
where is creatine most found in your body?
muscles and brain
seafood and red meat
liver, pancreas and kidneys can make about 1 g/day
anaerobic glycolysis of C6H12O6
lactateC3H6O3 + energy
energy + 3 ADP + Pi –> 2 or 3 ATP
when is lactic acid made?
when there is insufficient oxygen
where are ATP-PC stored?
contractile muscle
where does anaerobic glycolysis take place?
cytoplasm
define oxidation
removal of hydrogen ions from substrates
defind reduction
ions and electrons are carried to mitochondria for energy production
what does NAD produce in the mitochondria?
3 ATP
what does FAD produce in the mitochondria?
2 ATP
which vitamin is in NAD?
vitamin B
which vitamin is in FAD?
riboflavin vitamin B
what is pyruvic acid broken down into?
2 carbon acetyl group
what does the krebs cycle do?
removes H atoms from substrates
that is the important function of the krebs cycle?
genreation of electrons and ion for transfer to respiratory chain by means of NAD and FAD
if you lack oxygen does the krebs cycle happen?
nope
what does endurance training to to intramuscular gylcogen?
increases
what does weight lifting and sprinting do to IM glycogen?
some increase but not change in glycogen
what factors affect IM glycogen in weight and sprinting?
length of training program
type of training
what substrates are used in krebs?
carbos
fats
proteins
during krebs, what does citrate form?
2 CO2
1 ATP
how do hydrogen and electrons get transported to ETC?
by NADH and FADH
in electron transport chain, how much ATP is produced?
majority of ATP produced in aerobic metabolism
define oxiadative phosphorylation
production of ATP by ETC in presence of oxygen
what enters the krebs cycle?
acteyl-CoA
how many times does fat go through the krebs cycle?
up to 16
how much ATP is produced by fat in krebs?
12 per cycle
for each substrate, what process happens before it enters the krebs cycle?
fats - beta oxidation
carbos - glycolysis
proteins - deamination
what is the speed of ATP formation for each system?
ATP-PC - fastest
glycolysis - fast
oxygen system - slow
what is the maximal power and capacity of each of the three systems?
ATP-PC - 3.6, 0.7
anaero glycolysis - 1.6, 1.2
aero glycolysis - 1.0, 90
what is the alternate name for the ATP-PC system?
phosphagen
how much oxygen is available when you breathe in, breathe out, and how much does your body extract?
breathe in 20% O2
breath out 16%
body extracts 4%
minute ventilation = TV * BR
5000 = 500 * 10
5000 x .02 = 1000 ml
5000 x .16 = 800 ml
5000 x .4 = 200 ml –> 0.2 L/min
explain which primary energy sources supply what activities?
sprint: 100% anaero
2 miles: 50/50
marathon: 100% aerobic
how much energy does 1 liter of oxygen consumption produce?
5 Kcal
glucose and oxygen utilization
22.4 liters of O2 * 6 moles = 144.4 liters of O2
produces 32-39 ATP
3.45 L/mole of ATP
fat and oxygen utilization
22.4 liters * 23 moles = 515.2 liters of O2
produces 130 ATP
3.96 L/moles of ATP
what is respiratory quotient?
RQ = carbon dioxide / oxygen
RQ for carbos - 1
RQ for fats - 0.7
how much oxygen is needed for 1 kgm of work?
1.8 ml of oxygen
what substrates are used at rest?
33% carbos, 66% fat
how does substrate usage change as exercise intensity increases?
% of ATP from carbos increase
what factors are involved in switching from fat to carbos in relation to intensity?
carbo metabolism produces more energy per liter of oxygen
more fast twitch fibers recruited
increase in epi
how does substrate usage change in relation to exercise duration?
gradual shift from carb to fat in low intensity, long duration activity
ex. jogging
depletion of glycogen stores triggers increase in fat metabolism
what are the factors in substrate shift in relation to duration?
hormonal response
ingesting high carb meal or drink
what is lactate threshold?
exercise intensity at which blood lactic acid exceeds resting concentration
production exceeds removal from blood
in untrained: 50-60% of max oxygen consumption
in trained: 65-80% of max oxygen consumption
what is the onset of blood lactate accumulation (OBLA)?
exercise intensity at which a specific blood lactic acid concentration occurs
what are the aerobic adaptations to exercise?
enzyme
substrate availability
substrate use during exercise
lactate threshold
at its best:
increased mitochondrial density and volume
increased blood supply
what is oxygen debt?
oxygen taken in above resting values after exercises
hyperventilation
what is steady state?
all energy needed is provided by aerobic metabolism
define direct calorimetry
measuring heat production to determine metabolic rate
define indirect calorimetry
using oxygen utilized, CO2 produced and their ration to calculate metabolic rate
what is basal metabolic rate?
measurement taken upon waking after 8 hrs sleep and 12 hrs fasting
resting metabolic rate
how much O2 used at rest
when will a person have RQ of .7-.75?
disease state
what is RQ at rest?
.8
anaero event metabolic interactions
high intensity, very short duration
ATP-PC
endurance event metabolic interactions
long duration, low intensity
aero metabolism
what does a higher concentraton of O2 do to pH?
lower pH
increase acidity
what is the lactic acid tolerance of a normal person?
60-70g
so, actually only get 1-1.2 ATP from anaero gly
what is oxygen debt?
level of O2 consumption is below necessary to supply all ATP required
when in O2 debt, which system provides the energy?
ATP-PC
define VO2max
maximal rate at which O2 can be consumed
what is 1 MET?
min level of energy required to sustain body’s vital functions in the resting state
finish the sentence:
after the age of ____, VO2 max declines at ___ per decade.
25, 9%
what are the determinants of oxygen uptake?
pulmonary ventilation
diffusion of oxygen
cardiac performance
skeletal vascular bed
extraction of oxygen by contracting skeletal muscle
during prolonged activity that is low-mod for longer than 30 min, substrate shifts from what to what?
carbo to fat
when is the greatest amount of fat use?
60% of Vo2 max
what breathing rate in relation to BMR increases the MET level?
breathing more than BMR
what energy system does tennis use?
ATP-PC
define steady state
balance between energy required by working muscles and ATP production vis aero metabolism
what is the importance of general and specific warm up and training?
gen - getting heart and muscles ready
spec - helps control oxygen deficit, training the energy systems
as lactic acid increases in the blood, what happens to pH?
decrease, becomes more acidic
recovery of ATP-PC
minimum - 2 min
max - 5 min
recovery of muscle glycogen repleishment
min - 10 hrs aft continuous, 5 hrs after intermittent
max - 46 hrs, 24 hrs
recovery of restoration of O2 stores
min - 10-15 sec
max - 1 min
5 factors of blood lactate accumulation
dependent on intensity
due to low tissue oxygen
reliance on anaero glycolysis
activation of fast twitch fibers
may be due to reduced lactate removal (lack warmup)
3 factors of high blood lactate threshold
slow twitch fibers
higher VO2 max
higher capillary density and mitochondria
how do you train heart pts?
start slow until improve lactate threshold and vascular density
what is the fate of lactate?
excretion in urine and sweat
conversion to glucose and glycogen
oxidation to carbon dioxide and water
what are the 3 layers of CT in muscle from the outside in?
epimysium - covers whole muscle
perimysium - covers bundles of muscle fibers
endomysium - covers individual muscle fibers
where is force generated by muscle transferred to?
tendon and bone
what does the elastic component of CT contribute to?
force and power production
stretch-shortening cycle
what are 3 phases of the stretch shortening cycle?
eccentric - elongation, resisting gravity
concentric - shortening, overcoming gravity
isometric - length remains the same
what are the 5 components of the sarcomere?
z line - at end of each sarco
h zone - in middle, contains myosin
i bands - at edges of sarco, contains actin
a band - overlapping actin and myosin
m line - middle of h zone holds myosin in place
what happens to the h zone during concentric contraction?
disappears
what are the 4 actions of the sarco as it shortens?
actin slides over myosin
h zone disappears as actin slides into it
i bands shorten as actin and myosin slide over each other
z lines approach ends of myosin filaments
what are the 3 actions of the sarco as it relaxes?
returns to original length
h zone and i band return to original size and appearance
less overlap between actin and myosin
describe the structure of the myosin filament
has globular head, hinged pivot point, fibrous tail
heads are made of myosin ATPase
tails intertwine to form myosin filament
crossbridge consists of 2 molecules with 2 heads
describe type 1 muscle fibers
slow twitch
slow to reach peak force production
low peak force
high capacity for oxidative metabolism
fatigue-resistant
endurance performance
increased cardiovascular endurance
increase capillaries
krebs cycle
describe type 2 muscle fibers
fast twitch
rapidly develop force
high peak force
low capacity for oxidative metabolism
fatigue easily
sprint, short term performance
anaero
creatine phosphate
examples of activities using type 1 fibers
postural muscles
long-distnce running
describe 2a fibers
moderate endurace and force production
use both aero and anaero metabolism
examples of activities using type 2a fibers
activities requiring bursts of speed and endurance
400-meter sprints
describe 2b fibers
fastest twitch
solely anaero
examples of activities using 2b fibers
short, explosive mvmts
sprinting
jumping
weightlifting
what does endurance training do for muscle fibers?
enhances efficiency of type 1
increases mitochondrial density
improves oxygen utilization
what does strength training do for muscle fibers?
can lead to hypertrophy of both type 1 and 2
depends on intensity and volume
what does power training do for muscle fibers?
primarily targets type 2 fibers
improves force and speed production
ATP-PC system
steps to sliding filament theory
impulse at NMJ
impulse spreads across sarco into t-tubules
receptors release Ca2+
Ca2+ binds to troponin
tropomyosin uncovers active sites of actin
myosin crossbridge heads bind actin
heads pull actin toward center of sarco
force is produced
describe a concentric contraction
insertion moves to origin
lifting or pushing
positive work because overcoming gravity
rising or accelerating
describe an eccentric contraction
lengthens under tension
insertion moves away from origin
lowering or controlling
negative work because you are controlling the mvmt
resisting gravity
muscular strength
on contraction
lifting close to one’s 1RM
ATP-PC, anaero gly
muscular endurance
contract repeatedly w/o fatigue
more reps, lower weight
aero gly, fat metabolism
muscular hypertrophy
enlargement of muscle tissue on cellular level
power
work/time
atp-pc
lower weight
increase rest
what is the enhanced ability for aerobic metabolism caused by?
increase in size and number of mitochondria in muscle
increase in ability to produce ATP
compatibility of ex training programs
strength can be compromised due to endurance
power can be compromised more than strength
anaero performance may be decreased due to endurance training
what do you do before training to prevent injury?
warm up
stretch
slowly move on to heavier weights
choose the right exercises for you
stop if you feel pain
proper breathing
proper body mechanics
intensity
affects how quickly your muscles fatigue
determined by RPE or HR
reps
number of times you do it
if intensity incr, reps need to decres
strength improves at higher intensity
perform each rep as fast as possible
hypertrophy involves more reps, lower intensity
rest period
vary between strength and hypertrophy
hy - 60-90 sec
stren - 3-5 min
sets
hy - 3-5 sets
stren - 4-6 sets
what is the equation for volume?
volume = reps x sets x weight lifted
describe strength training
high load
low reps
high rest
describe power training
low load
low reps
high rest
describe hypertrophy training
mod lod
mod reps
high rest
describe endurance training
low load
high reps
low rest
how much oxygen stays in the anatomical dead space?
150ml per breath
what are the functions of the respiratory system?
air in and out
gas exchange
humidifies air
warms air
filters air
what are alveoli and what is their purpose?
saclike structures
site of exchange of oxygen and carbon dioxide
increase surface area
2 cell membranes
what happens when there is disease in alveoli?
they dont expand
less O2 in
less CO2 out
describe the pleural sac
visceral pleura - on the outer surface of lungs
parietal pleura - on inner surface of thoracic cavity
pleural fluid
intrapleural pressure
what happens to pleural sac in disease?
looses compliance
cannon expand
less diffusion
less CO2 out
what is the atmospheric pressure of oxygen when breathed in?
150-160 mmHg
in the alveoli, what is the pressure of O2 and CO2?
O2 - 105 mmHg
CO2 - 40 mmHg
in the pulmonary vein and systemic arteries, what is the pressure of O2 and CO2?
O2 - 100 mmHg
CO2 - 40 mmHg
in the capillaries, what is the pressure of O2 and CO2?
O2 - 40 mmHg
CO2 - 46 mmHg
in the systemic veins and pulmonary artery, what is the pressure of O2 and CO2?
O2 - 40 mmHg
Co2 - 46 mmHg
what is intrapulmonary pressure?
pressure inside lung that decres as lung volume cres during inspiration
pressure cres during expiration
what is intrapleural pressure?
pressure in pleural cavity that becomes more neg as chest wall expands
returns to initial value as chest wall recoils
what happens when the pressure of atm is higher than in lungs?
air goes in
increases area in lungs
do the lungs expand when the pressure is positive?
no
what are the pressure changes when there is an increase in volume of intrathoracic cavity?
increases lung volume
decreases intrapulmonic pressure
causes air to run into lungs
what are the pressure changes when there is an decrease in volume of intrathoracic cavity?
decres lung volume
cres intrapulmonic pressure
causes air to rush out of lungs
what does the diaphragm do during inspiration?
flattens as it contracts
puts in motion pressure changes that cause insp
contraction moves abdo contents forward and downward
what other muscles elevate ribs in insp?
external intercostals
scalenes
SCM
pec minor
what happens during expiration?
no muscular effort needed at rest
passive recoil of diaph
what happens during voluntary forced expiration?
accessory muscles contract pulling the ribs down
-internal intercostals
- rectus abdominals
- internal oblique muscles
describe airflow resistance
airflow = P1 - P2 / resistance
airflow cres by amplifying difference between 2 ares or decres resistance to airflow
diameter of airway biggest factor of airflow at rest
in exercise, what decreases resistance to airflow?
bronchodilation
describe pulmonary ventilation
air moved in and out in given time
tidal volume - per breath
who is tidal volume greater in?
trained athletes
what is the equation for pulmonary ventilation?
anatomical dead space + alveolar ventilation
what happens if someone is not breathing deep enough?
rate of breathing increases
what is the value of tidal volume?
500 ml
cres with exercise
9% of TLC
what is the value of insp reserve volume?
3100 ml
decres with exercise
52% of TLC
what is the value of exp reserve volume?
1200 ml
decres with exercise
22% of TLC
what is the value of vital capcity?
4800 ml
what is the vale of residual volume?
1200 ml
17% of TLC
what is the value of total lung capctiy?
6000 ml
what happens to lung volumes with age?
RLV increases
IRV and ERV decrease
decreases elasticity
what is the FEV1-FVC?
assess dynamic lung volume
ratio of forced expr volume for 1 sec to force vital cap
what is normal FEV1-FVC?
75-85%
what is obstructive FEV1-FVC?
42%
what is restrictive FEV1-FVC?
90%
what are some factors promoting diffusion?
large surface area of alveoli
thinness of respiratory membrane
pressure differences of O2 and CO2 between alveoli and blood
lower diaphragm contraction better
what does increased capillary blood volume do to blood flow?
slows it
how much oxygen is can be dissolved in plasma?
9-15 mL oxygen
define oxyhemoglobin
oxygen bound to hemoglobin
what are the 3 methods of CO2 transport
7-10% dissolved in plasma
20% bound to hemoglobin
70% transported as bicarbonate
describe myoglobin
similar to hemoglobin but is in muscle
reversibly binds with oxygen
assist in passive diffusion of oxygen to mitochondria
functions as oxygen reserve at start of exercise
describe the respiratory control center
oblongata and pons
pacemaker
modified by higher brain centers and chemoreceptors
generally invol, but can be changed voluntarily with tons of work
where are chemoreceptors located?
medulla
respond to H+ concentration changes
where are peripheral chemoreceptors located?
carotid arteries and aortic arch
responds to changes in PCO2 and H+ concentration
what are the symptoms of hypoxemia?
SOA
rapid breathing
chest pain
confusion
headaches
dizziness
fatigue
factors affecting oxygen saturation
age
health conditions
altitude: lower with higher alt
skin tone: pulse ox not as good with darker skin
nail polish
what are normal oxygen levels?
95-100
what are concerning blood levels?
91-95
what are low blood oxygen levels?
below 90
when do low oxygen saturation level affect your brain?
80-85
when does oxygen level reach cyanosis?
67
what is cyanosis?
bluish or purplish discoloration of skin
deoxy hemoglobin accumulates in capillaries
