exercise physiology Flashcards
how does oxygen exchange change as long term effect too exercise
Increased Diffusion
Diffusion increases due to the ↑ in lung volumes (which provides greater alveolar–capillary surface area & therefore more sites where diffusion can occur)
The ↑ in diffusion is seen at rest &
during submaximal & maximal
exercise intensities
Increased capillarization allows for
more O2 to be transported to the
working muscles & a greater surface
area for diffusion to take place
how does cardiac output change as a long term effect too exercise
Increase in maximum cardiac output due to increase in SV
Cardiac Output increases at maximal workloads, which increases the delivery of oxygen & the removal of by-products & allows greater aerobic glycolysis to occur
See the following examples:
Rest:
Untrained: 5000ml = 70 bpm x 71 ml
Trained: 5000ml = 50 bpm x 100 ml
Maximal Exercise:
Untrained: 20,000 ml = 200 bpm x 100ml
Trained: 30,000ml = 200 bpm x 150ml
how does heart rate decrease as a long term effect to exercise
The heart doesn’t have to work as hard to provide the
required O2 & nutrients to the muscles
Decrease steady state heart rate
Increase efficiency of the cardiovascular system
means that at submaximal intensities, trained athletes
will reach a steady state at a lower HR
why do muscles need blood?
to receive oxygen and nutrients and fuel (glucose and carbohydrates) and to remove carbon dioxide
why does the body heat up when exercising
friction of the blood vessels moving against each other the chemical reactions also cause us to heat up such as cell respiration
what the the average blood temperature for humans
37.2 degrees this should be maintained
what are some immediate things which occur as we begin exercise
faster heart rate faster breathing rate higher blood pressure muscles produce more waste products sweating increased gaseous exchange Lower supplies of fuels
define stroke volume
the amount of blood pushed out of the ventricles in one singular contraction
what is cardiac output
stroke volume x heart rate so it explains the amount off blood which is pumped out to the rest of the the body through the aorta in one minute
cardiac output does what during exercise
because there is more demand for blood
what is tidal volume
the total amount of blood coming in and out off the lungs in one breath
what happens too the tidal volume as we exercise
the amount of ventilation increases causing the tidal volume to increase
what is blood pressure
Blood pressure is a measure of the force of your blood, pushing against the arteries
what is atrioventricular oxygen difference
arteries are full of oxygen they have about 20% full off oxygen
the this blood comes back from the venous exchange it would have about 18% full off oxygen
this means 2% is used at rest
during exercise you are working hard 16% of the oxygen is used meaning that 2% comes back in the venous return
so during exercise you have a larger atrioventricular difference because they are working harder and the muscles need more of the oxygen and nutrients.
Where is the energy your body needs for muscle contractions derived from
Carbohydrates, fats and proteins
The energy used by the body can be used as carbs fats and protien bt the body what are they used as
Chemical compound called adenosphine triphosphate
Where is ATP stored
In small amounts of muscle cells
How is energy released
When one of the adenosphine molecules is released energy released between the two phosphates this energy can then be used too perform physical activity
What are carbohydrates
Primary source of ATP for muscle contraction they are broken down into glucose for blood transportation and stored as glycogen in the muscles and the liver
Examples of carbohydrates are sugars starches bread pasta
What are fats
Secondary source of ATP for muscle contraction. They are broken down into fatty acids which are stored as fat tissue or a circulated in the blood as triglycerides which are stored in the muscle
Found in butter cheese and oils
They are the main source of fuel at rest or sub-maximal exercise
What are proteins
Proteins are used to produce ATP only under extreme conditions such as competing ultra marathon or triathlon
Found in meat fish eggs beans
Used for growth and repair
What are the three energy systems
The ATP-CP system and the lactic acid system and the aerobic system
Explain the ATP-CP system
This is the most intermediate source of ATP this is when the One of the phosphate bonds are broken meaning that one adenosphine breaks off and energy is released since the stores of ATP are limited the ADP and phosphate will re-combine to produce ATP the body can quickly breakdown another phosphate fuel called creatine phosphate which is stored in the muscles Since this process has limited stores of CP this process lasts for 10 seconds of high intensity exercise.
How can you determine which energy system is being used
It depends on the duration and intensity of the physical activity
Explain the anaerobic pathways for energy production
Due to the fact it takes time for the oxygen to reach the lungs and be absorbed by the blood and to be transported to the working muscles The time when oxygen consumption is below the necessary supply ATP will be produced through an anaerobic pathway this will mean that there will be an oxygen debt which can then be recovered during oxygen recovery
The two systems which work on an anaerobic pathways are the 80 PCP system and the lactic acid system
Explain the lactic acid system
The lactic acid system continues after the ATP CP System it also does not use oxygen system uses carbohydrates as fuel to manufacture ATP the carbohydrates are converted into glucose which are transported by the blood to the muscles and the liver to be stored as glycogen with eight of enzymes the glycogen is converted to a substance called lactic acid This produces to ATP molecules The lactic acid system provides energy for 30 seconds to 2 minute activities.
Why is a build up of lactic acid not the best
The lactic acid produced by chemical reaction is toxic in large amounts and causes discomfort and fatigue.
Explain the anaerobic system
After 2 to 3 minutes of exercise due to respiratory rate title volume heart rate/volume and cardiac output increasing oxygen will be needed to produce ATP aerobically during aerobic energy production a carbohydrate fat or protein break down to release 32 ATP molecules
At first carbs are sufficient but after 2 to 3 hours the body will look to switch too an alternitive source of fuel and the body will begin to use fats
Why do people become breathless durring exercise
Because during aerobic respiration the breakdown of carbohydrates and fat requires oxygen and if your exercise rate remains consistent there will be a debt of oxygen which causes breathlessness and fatigue
List the key characteristics of the each of the energy systems
ATP CP: no oxygen required, most rapid supply of energy, uses chemical fuel creating phosphate, very limited ATP production, used for any high-power short duration activity up to 10 seconds, muscle stores of ATP and CP Are limited
Lactic acid system: no oxygen required, rapid supply of energy, fuel carbohydrates, produces two molecules of ATP, used for 1 to 2 minutes, lactic acid is produced causing fatigue
Aerobic system: oxygen involved in the reaction, slow supply of energy, glucose fats and proteins, unlimited a production of ATP, used for a long duration activities, byproducts our carbon dioxide and water
What is a VO 2 Max
And individuals capacity for aerobic ATP production
Define heart rate and why does it increase during exercise
The amount if times the heart beats in a minute heart rate elevates during exercise because the body needs to rapidly supply the muscles with blood so the heart must pump faster to meet the demand of blood needed.
Why does stroke volume increase with exercise
Stroke volume increases because there is more venous blood is returning to the heart from the muscles so more blood will be pumped out off the heart with each contraction.
Why does blood pressure increase
Blood pressure increases in response to physical activity due to the increased cardiac output the fact that fact that blood is travaling through the cardio respiratory system fast to meet the demand results in a greater pressure being applied to the artery walls
Resting systolic pressure is 120 and can raise to 180
Why does cardiac output increase during exercise
Because as you exercise muscles require more oxygen therefore increased amount of oxygen must be transported through the blood and take into the muscle tissue much more quickly this is achieved through and increased cardiac output
Cardiac output is the amount off blood circulated around the body in one minute
Why does tidal volume increase during exercise
Title volume is the amount of air inhaled and exhale during normal respiration the increased need for oxygen and removal of CO2 results in an increase title volume at rest title volume is around 500 to 600 mls whereas during exercise it increases to 3 to 4 L per minute
What is vital capacity
The greatest volume of are witch can be expired after maximal inspiration
What is an increased respiratory rate and why does it occur
Increased need for oxygen and removal of carbon dioxide results in an increased respitorory rate it can become 40-50 breath’s per minute during exercise Where is at rest the respiratory rate is 15 breaths
Explain maximal oxygen uptake and VO 2 Max exchange
- the need for Oxygen increases dramatically in the first few minutes of exercise this is called an oxygen
- When the oxygen reaches a steady rate the oxygen demand is meant by an oxygen supply
- If the intensity increases and it no longer leads to an increase of oxygen consumption the athlete has reached the VO2Max meaning the athlete will need to rely on anaerobic respiration
- At the completion of exercise oxygen consumption is still high this is due to the oxygen debt
Define the VO2 MAX
the maximum capacity of an individuals body to transport and utilise oxygen during exercise it is measured in L per min
What is the Arteriovenous oxygen difference
The comparison of oxygen in the arteries compared with the veins this provides a measurement of muscle oxygen use
How does the arteriovenous oxygen difference change when exercise begins
As more oxygen is taken to the muscles the arterial and Venus oxygen difference increases
- more oxygen is in the arteries due to more cardiac output then what is in the veins this is so there is a greater amount of oxygen available to the muscles.
- Another reason why the arterial Venus oxygen difference increases its because more oxygen is extracted for the muscles meaning less oxygen is then transported in the veins
-
What is blood redistribution
Selective blood redistribution occurs when the in the arteries When vasoconstriction and vasodilation occur this allows more blood to be sent to their muscles which are working harder during the physical activity and the muscles to constrict blood going to those places which do no need it
What fuels are mainly used when we are at rest vs during sub-maximal exercise
Rest
Main fats some carbs
Sub-maximal fuel main cars some fats
When do athletes hit the wall
When there is n stores left in the muscles
What is resistance training and what are the benefits of resistance training
Resistance training aims to build muscle strength or muscular endurance by exercising muscles. against a resistance
Benefits
- increases strength
- prevents osteoporosis
- promotes weight loss and balance
Explain isometric isotonic and isokinetic training resistance training
Isometric: The type of training with the Joy and angle and muscle length do not change during the contraction this can be completed by the bodies own structure eg holding a plank
Isotonic: The muscle changes lent working against a constant load e.g. a bicep curl it is concentric when the muscle shortens and eccentric when the muscle lengthens
Isokinetic: And I said kinetic force changes muscle length against a varying load so that the resistance changes throughout the muscles range of movement it cannot be done using the freeway it’s but requires expensive specialised equipment to ensure the speed of muscular contraction remains constant
What is specificity
The principle of specificity of training implies that different forms of exercise produced different effects “What you train for is what you get” eg swimming does not improv cricket skills
-to ensure that you are training with specificity you should ensure that you are focused on training the major muscles for your skill and the common skills
Explain progressive overload and how it can be achieved
Progressive overload is the planned gradual increase in the training load to ensure that fitness continues to be optimised
Progressive overload can be achieved by slowly increasing frequency duration and intensity distance sets and repetitions of your exercise
What is frequency
Frequency is the number of times training occurs in a given period for example an aerobic trainer trains for three sessions per week to improve
Explain intensity
Intensity is the magnitude of exertion required for the activity this can be measured by the heart rate oxygen uptake maximum speed and many others
Explain duration
Duration is the length of the training time this can include time spent during each session (Minutes) or the total program (weeks or months)
Explain reversibility
Reversibility is the loss of physical performance the result of a person scaling back a regular training program for example on average in the first 1 to 2 weeks I have no training the physical performance will begin to decline
What is interval training
A series of repeated bouts of exercise interrupted by pre-determined rest periods or lighter exercise depending on the level of work and rest periods interval training can be used to develop any of the three energy systems.
Explain continuous training
Continuous training involves performing and activities such as jogging cycling swimming for non-stop periods of times for example running cross country It is used to improve aerobic energy system
Explain the circuit training
Circuit training comprises a sequenced performance of exercises at different activity stations completed in a given time or by a predetermined work rest ratio
Explain Fartlek training
The variation of continuous training involves changes of intensity throughout the training sessions For example running at 50% of your max 70% of your max then 100% of your max helps train your anaerobic and aerobic systems.
What is flexibility training
Improving sporting performance through enhancing development of speed strength and power this reduces likelihood of injury and improves posture this can be done by static and dynamic stretching
Explain polymetrics
A training designed to produce fast and powerful movement and to improve functions of the nervous system It improves both speed and agility
What the components of fitness
- cardio respiratory endurance
- muscular strength
- muscular endurance
- flexibility
- body composition
- agility
- balance
- coordination reaction time
- speed
- power
Explain cardio respiratory endurance
Cardio respiratory endurance is the ability of the body to take in O2, transport it & use it it is associated with a efficient and strong heart healthy blood vessels.
- A person’s maximum oxygen uptake (VO2) is the usual measure of Cardiorespiratory Endurance
Explain muscular strength
The maximal force that can be generated by a muscle or muscle group in one maximal effort it is important in activities were and object needs to be moved forcefully
Explain muscular endurance
The ability of the muscle or muscle group to perform repeated contractions (concentric, eccentric or isokinetic) for an extended period of time, or to maintain a contraction for an extended period of time (isometric contraction) in the face of fatigue. A high level iff endurance ensures a reduced level of fatigue
Explain flexibility (components off fitness) and what are the benefits of flexibility
Flexibility is the range of motion (ROM) around a joint.
•It serves the following functions:
•Promotes healthy muscles and joints.
•Improves elasticity of muscles and connective tissue around joints, which increases freedom of movement and creating potential for greater force production.
Explain the two types of flexibility
- Static flexibility refers to a joints range of motion under stationary conditions
- Dynamic flexibility refers to the resistance to motion in a joint. Someone with good dynamic flexibility will be able to move the joint through its full range of motion quickly & easily
Explain body composition
The term used to describe the different
components that, when taken together,
make up a person’s body weight
Can be divided into two components:
1.Fat free mass: bones, water, muscle &
connective tissue, organs and teeth
2. Fat mass: essential & non essential
fat stores –
What are the skill related components of fitness
- muscular power
- coordination
- balance
- agility
- speed
- reaction time
Explain muscular power
The ability to exert a maximal contraction quickly or in one explosive effort (often mixed up with strength)
•Power = force x speed
•Force = strength
•Speed = speed at which movement occurs (distance/time)
Explain coordination
Refers to the skilful and effective interaction of movements.
•It is the ability to use the body’s senses to execute motor skills smoothly & accurately.
•Coordination may involve the control of body parts (e.g. gymnastics)
- An athlete needs to demonstrate balance, muscular contraction, movement and feedback in order to perform a well coordinated movement.
Explain balance An athlete needs to demonstrate balance, muscular contraction, movement and feedback in order to perform a well coordinated movement.
Maintaining equilibrium while stationary or moving
Static equilibrium refers to activities where balance is maintained while the body is stationary.
Dynamic equilibrium refers to maintaining balance while moving. E.g. include cycling, gymnastics or surfing & these activities require more effort to maintain body balance.
Explain agility
- The ability to change body position or direction quickly and accurately while maintaining balance
- Relies on anaerobic power, speed, flexibility, dynamic balance and coordination
Important for change in direction while maintaining speed
Explain speed and what are the 3 different types off speed
The rate of motion (how fast you can move your body part from one point to another)
•Speed = Distance x Time
In sport, we refer to 3 different types of speed
1.Maximum speed
•Usually occurs at the 40-50m mark (running).
•Is of little relevance to most team sports – try and think of a team sport where you are required to sprint a distance of more than 50m regularly in one single effort.
2.Acceleration speed
•Refers to the rate at which speed is increased.
•Is of most relevance in team sports – this is why at talent ID programmes and top level draft camps, sprints testing takes place over a distance of only 20m
3.Speed endurance
•Refers to the ability of an athlete to either maintain maximal speeds or perform repeated maximal efforts whilst withstanding fatigue
•This is of particular importance in team sports where athletes are often required to make repeat efforts
•E.g. Full forward in AFL repeatedly leading to take a mark, 200m sprinter.
Explain reaction time
Reaction time - the time between the presentation of a stimulus and the initiation of the response. It is the time the information processing system takes to interpret the situation, formulate a motor program and transmit the information to the Muscular System.
Explain how the 3 energy systems work together during Physical activity.
ATP–CP SYSTEM
•Main source of energy in first 10 sec
•Peaks in output at approx. 5 sec
•Fatigues quickly due to depletion ATP/PC
ANAEROBIC GLYCOLYSIS SYSTEM (lactic acid) •Main source of energy from 10 – 30 sec •Peaks in output at approx. 20 sec •Fatigues due to build up of lactic acid •Provides energy for up to 2 min
AEROBIC SYSTEM
•Main source of energy from 30sec + (point when oxygen supply has increased sufficiently to contribute ATP)
•Unlimited capacity to work unless insufficient fuel supply (food)
How does the heart change as a long term effect of exercize
The heart is a muscle (myocardium) & responds to training by getting bigger & stronger
•The increase in size of the heart enables the left ventricle to stretch more & thus fill with more blood
⎯This increases the contractility, resulting in increased SV & increased blood supply to the body
How does stroke volume change as a long term effect
Stroke volume will Increase contractility of the myocardium – your heart can beat harder and can therefore eject more blood with each beat
- An increased cavity size of left ventricle allows more filling of blood and therefore a greater volume to be ejected
- Reduced heart rate allows longer rest period between beats and more opportunity for blood to enter left ventricle
How does the volume of haemoglobin change as a long-term effects of exercise
Blood increases volume The number of haemoglobin in the blood increases with aerobic training haemoglobin is important for transporting Oxygen to the lungs the number of haemoglobin increase but the concentration of haemoglobin does not increase
How does BP change as a long-term affect off exercise
Decreased Blood Pressure
•Trained individuals have a lower BP, particularly systolic BP, due to capillarisation of the heart & muscles and enhanced elasticity of the arteries.
How does ventilation change as a long-term effects of exercise
More efficient gas exchange results in reduced ventilation at rest and submaximal exercise
During maximal exercise, the ventilation
of a trained athlete increases compared
to untrained individual
⎯This results in an increased ability to transport greater amounts of oxygen to the working muscles
Explain what occurs to capillaries with long-term effects of exercise
Aerobic training increases the number of capillaries
around the cell at the site of the muscle
⎯Allows for more oxygen to be transported to the
working muscles and a greater surface area for diffusion to take place
⎯Number of capillaries increase around each fibre type with greatest increase around slow twitch fibres
- Increasing the number of capillaries around the muscle leads to an increase in the supply of O2 & other nutrients & enhanced removal of waste products from the muscle.
Explain how muscle hypertrophy changes as a long-term effects of exercise
Skeletal muscles are very adaptive - if you stress a muscle, it will adapt by increasing in size (hypertrophy)
How does capacity for anaerobic glycolysis increase as a long-term effects of exercise
•Glycolytic capacity (the rate at which glycogen can be broken down into lactic acid) is also increased with anaerobic training, due to:
⎯Increases in glycolytic enzymes
⎯Increases in glycogen stores
•Muscular hypertrophy is accompanied by increased muscular stores of glycogen, as well as increasing the quantity & activity of glycolytic enzymes which breakdown & resynthesise ATP.
•The amount of ATP that can be
derived from the Anaerobic Glycolysis
system is therefore increased.
•This leads directly to an increase in
performance in activities that depend
on the Anaerobic Glycolysis system for
energy, such as a 400m race.
How does ventilation increases as a long-term effects of exercise
Increased Ventilatory Efficiency
•With aerobic training ventilatory efficiency occurs
⎯This means the muscles responsible for breathing (intercostals & diaphragm) don’t need as much O2, therefore more O2 is available to be delivered to the working muscles
