Exercise II - IN Flashcards
what is the equation for MAP
MAP = HR x SV x TPR = CO x TPR
why does MAP increase more during schiedo workouts (arms only) than during non-schiedo workouts (legs)
leg exercise results in vasodilation of large, active muscle groups and vasoconstriction in small, inactive muscle groups
arm exercise results in vasodilation in small, active muscle groups and vasoconstriction in large, inactive muscle groups
what increases blood pressure more, static or dynamic contractions
static, ie competitive weight lifting, also valsalva maneuvers can exacerbate the BP response
what provides the energy for muscle contraction anaerobically
stored ATP,
ADP + ADP –> ATP + AMP
creatine phosphate
glycolysis
what provides the energy for muscle contraction aerobically
carbohydrate, fatty acid and amino acid oxidation
when is anaerobically provided ATP most important
during transition period from one level of activity to a higher level
whenever exercise demands exceed anaerobic threshold of the individual
what is O2 deficit?
O2 deficit is transition pd going from rest to some sort of exercise, before ATP can be made aerobically
what is O2 debt?
O2 debt is post exercise, where youre repaying back the deficit you incurred during the transition period
what is the significance of the anaerobic threshold
anaerobic or lactate threshold - a target, bc you get most efficient results training at this threshold, and its a trainable phenomena bc anaerobic processes supplement the aerobic production during exercise
what does RER value during exercise depend on
exercise intensity, prior dietary history, exercise duration and fitness level
what happens to RER as exercise intensity is prolonged
decreases, a carbohydrate sparing effect
whats the deal with muscle glycogen
glycogenolysis rate increases exponentially as work rate increases
severe local muscle fatigue is apparent when muscles are depleted of their glycogen
what is the major determinant of muscle fatigue in skeletal muscle
glycogen depletion
who utilizes more fats, a fit or unfit person?
at any given exercise load, a fit person will utilize more fat than carbohydrates and have lower RER, which is a carb sparing effect
what determines the VO2 max
Vo2 max has a ceiling determined by your genetics, at some point you just cant get any better
VO2 max formula
Vo2 max is the product of maximal cardiac output and maximal (a-v) O2 difference
what is the mechanism of max increases in VO2
maximal increase with aerobic training training increase -> inc capillary density increase surface area, dec distance stimulation of mytochondrial synthesis so you get a bigger gradient with more ATP produced
what is RPP
rate pressure product
RPP = HR x systolic BP
RPP is lower at any given work rate in fit vs unfit people, what are the consequences of this?
heart requires less oxygen, heart requires less blood flow, and basically heart operates more efficiently
what are epi and norepi indicators of
stress
how does the RPE scale work
rating of perceived exertion scale - each rating has a number and description and the number corresponds to a power of 10 less than what the heart rate should be at that level
what happens when VO2 max levels off
endurance performance continues to increase with prolonged training in spite of this plateauing
whats the best way to exercise to improve cardiorespiratory fitness
dynamic activity using large muscle groups, 3x-5x per week but not 7x, and 20-60 minutes per session excluding warm up and cool down
