Exercise Flashcards
1 mole of glucose = __ grams of carbohydates = __ kcal
180
(x4)
720
1 mole of glucose = __ grams of fat = __ kcal
280
(x9)
2,520
How many milliliters of air does the normal resting individual need per minute?
5000 mL
What is the average respiration rate?
10 breaths per minute
What is the normal tidal volume?
500 mL/breath
What percentage of the air we inhale contains oxygen?
20%
Given these values calculate the amount of oxygen we inspire per minute
5000 (mL of air/min) x 0.20 (percentage of oxygen inspired) =
1000 mL of oxygen per minute
Now that we know we inspire 1000 mL of oxygen per minute how many mL of oxygen do we inspire per breath?
1000 (mL of oxygen per minute) / 10 (respiration rate) =
100 mL of oxygen per breath
What percentage of expired air during rest is oxygen?
16%
So…how many mL of oxygen is expired during rest?
5000 (mL of air/min) x 0.16 (percentage of oxygen expired) =
800 mL
Based on the calculations that we inspire 1000 mL of oxygen per minute and expire 800 mL of oxygen per minute. We can conclude that we use __mL of oxygen during rest
200 mL
What is another/easier way to calculate the amount of oxygen we use during rest?
METs
What does 1 MET (equivalent of rest) equal?
3.4 mL of O2/kg/min
Stair climbing requires __ METs
Curling a 1lb DB requires __ METs
- 5
1. 5
What is normal cardiac output?
5,000 mL
How is cardiac output calculated?
CO = SV x HR
During exercise cardiac output, stroke volume, and heart rate all _____.
increase
What is the approximate maximum SV?
100-110
What happens when HR gets too high?
Stroke volume will continue to increase until it reaches its maximum, then it will have to decrease in order to account for the increasing HR
What does RPE stand for?
Ratio of Perceived Exertion
Normal RPE ranges from __-__.
Explain why…
6-20
To account for HR which usually ranges from 60 at rest to 200 during maximal exercise
__% of energy during rest comes from fat, the remaining __% comes from carbohydrates
60%
40%
As METs increase what happens to this 60:40 ratio?
The percentage of fat usage decreases whereas the percentage of carb usage increases
What is the fat to carb ratio during walking? Jogging
50: 50
40: 60
