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AFAA Primary Group Fitness Cert > Exercise Physiology > Flashcards

Exercise Physiology Flashcards

1
Q

What is exercise physiology?

A

The science of how the body operates during exercise and at rest

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2
Q

The heart is organized into four chambers:

A
  1. Right and left atrium

2. Right and left ventricle

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3
Q

What is cardiac output?

A

The amount of blood pumped per minute.

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4
Q

What is stroke volume?

A

The amount of blood pumped per beat.

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5
Q

Name two training adaptations of the heart found in fit people.

A

Increased stroke volume and lowered resting heart rate.

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6
Q

What is the average resting heart rate?

A

60-70 beats per minute.

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7
Q

From Where do we ultimately get energy?

A

The sun.

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8
Q

What is the main purpose of the metabolic pathways?

A

To take food energy and transform it into Adenosine Triphosphate (ATP)

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9
Q

3 Ways to resynthesize ATP

A

Through the three metabolic pathways

  1. The phosphagen system
  2. The anaerobic glycolytic system
  3. The aerobic system
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10
Q

What does anaerobic mean?

A

Without oxygen.

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11
Q

What does aerobic mean?

A

With oxygen.

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12
Q

Which energy system predominates in short, high-intensity events?

A

The Phosphagen system.

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13
Q

What is another name for glycolysis?

A

The Lactic acid system.

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14
Q

What is the main energy source of the lactic acid system?

A

Glucose

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15
Q

What is glucose?

A

Blood sugar.

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16
Q

What pathway does the lactic acid system fall under?

A

The anaerobic system

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17
Q

What is the stored form of carbohydrate?

A

Muscle glycogen.

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18
Q

What is the average duration for the glycolytic pathway?

A

40-90 seconds

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19
Q

What are the sports where the glycolytic pathway is the primary source of ATP?

A 
Longer sprints (400 meter)
Team sports like soccer, basketball, hockey, lacrosse, volleyball
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20
Q

What is another name for the aerobic system?

A

Oxidative Metabolism

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21
Q

What is the downside of the aerobic system?

A

It is slow, long and complex.

22
Q

What are some examples of aerobic modalities?

A 
Walking
Jogging
Distance running
Distance cycling
Distance swimming
23
Q

Any activity we can do over a long period of time can be considered:

A

Aerobic

24
Q

How many calories do we burn while resting?

A

1 calorie per minute

25
Q

What type of calories do we burn while resting?

A

50% carb, 50% fat

26
Q

While sitting, how many calories come from protein?

A

5%

27
Q

When exercising how many calories come from protein?

A

10 to 15%

28
Q

True or False. It is desirable to use large quantities of protein for fuel.

A

False. Our bodies need protein for the building and repair of tissues.

29
Q

In what situations might protein be used for fuel in large quantities?

A

Running a marathon

Cycling a century

30
Q

What is hitting the wall?

A

The depletion of muscle glycogen during prolonged physical activity, usually after three hours of exhaustive exercise.

31
Q

What happens when one hits the wall?

A

The body catablozes protein stores and converts them to glycogen.

32
Q

What does it mean to be in a steady state?

A 
Maintaining an intensity zone where heart rate is relatively stable. Other areas of stability include: 
breathing rates
Blood pressure
Caloric expenditure 
Oxygen consumption
33
Q

What is oxygen deficit?

A

In the first 3-5 mins of warm up, a lag in oxygen consumption occurs due to intensity temporarily being higher than the body’s ability to supply oxygen.

34
Q

What pathways dominate during oxygen deficit?

A

The anaerobic pathways

35
Q

What does EPOC stand for?

A

Excess Post-Exercise Oxygen Consumption

36
Q

Why is recovery important?

A

Without continued muscle contractions of the legs and arms, it is harder for the blood to be pumped/returned to the heart (venous return). A proper cool down helps with recovery.

37
Q

What is the anaerobic/lactate threshold?

A

Occurs when you are working so hard that your muscle cells can no longer produce ATP aerobically. Cells rely more on the anaerobic glycolytic pathway, producing lactic acid.

38
Q

True or false. Pushing beyond the lactate threshold can be good.

A

True. This is a valid technique for improving aerobic fitness.

39
Q

What caution should be taken when pushing beyond the lactate threshold?

A

It should only be performed by participants who are fit and have progressed to higher training levels.

40
Q

Be sure to allow sufficient recovery time after:

A

Incorporating high intensity intervals.

41
Q

What is aerobic capacity?

A

The body’s ability to perform large, full-body movements at a moderate to high intensity for a prolonged period of time.

42
Q

What is vital capacity?

A

The amount of air that can be moved in one breath.

43
Q

How do we measure vital capacity?

A

It can be measured by taking maximal inhale and then maximally exhaling into a spirometer

44
Q

What is the recommended resting blood pressure?

A

Under 120/80 mmHg

45
Q

What is considered high blood pressure?

A

A level above 140/90 mmHg. This is considered a risk factor for heart disease.

46
Q

How can one keep blood pressure within normal levels?

A

Eating healthfully
Not smoking
Maintaining healthy weight
Performing regular cardiovascular exercise

47
Q

What is the valsalva maneuver?

A

When one holds their breath, closes the throat, and bears down during strenuous activity.

48
Q

What danger does the Valsalva maneuver pose?

A

It causes a build up of chest pressure which can cause reduced blood flow back to the heart, which can cause blood pressure to rise to dangerous levels. It can trigger a heart attack or sudden death.

49
Q

How can the trainer discourage the Valsalva maneuver?

A

By telling participants to breath, especially during isometric and heavy resistance training.

50
Q

Name the process of resynthesizing/re-phosphorylating ATP

A

Coupled reaction

AFAA Primary Group Fitness Cert (14 decks)

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