Exercise Physiology Flashcards
What is exercise physiology?
The science of how the body operates during exercise and at rest
The heart is organized into four chambers:
- Right and left atrium
2. Right and left ventricle
What is cardiac output?
The amount of blood pumped per minute.
What is stroke volume?
The amount of blood pumped per beat.
Name two training adaptations of the heart found in fit people.
Increased stroke volume and lowered resting heart rate.
What is the average resting heart rate?
60-70 beats per minute.
From Where do we ultimately get energy?
The sun.
What is the main purpose of the metabolic pathways?
To take food energy and transform it into Adenosine Triphosphate (ATP)
3 Ways to resynthesize ATP
Through the three metabolic pathways
- The phosphagen system
- The anaerobic glycolytic system
- The aerobic system
What does anaerobic mean?
Without oxygen.
What does aerobic mean?
With oxygen.
Which energy system predominates in short, high-intensity events?
The Phosphagen system.
What is another name for glycolysis?
The Lactic acid system.
What is the main energy source of the lactic acid system?
Glucose
What is glucose?
Blood sugar.
What pathway does the lactic acid system fall under?
The anaerobic system
What is the stored form of carbohydrate?
Muscle glycogen.
What is the average duration for the glycolytic pathway?
40-90 seconds
What are the sports where the glycolytic pathway is the primary source of ATP?
Longer sprints (400 meter) Team sports like soccer, basketball, hockey, lacrosse, volleyball
What is another name for the aerobic system?
Oxidative Metabolism
What is the downside of the aerobic system?
It is slow, long and complex.
What are some examples of aerobic modalities?
Walking Jogging Distance running Distance cycling Distance swimming
Any activity we can do over a long period of time can be considered:
Aerobic
How many calories do we burn while resting?
1 calorie per minute
What type of calories do we burn while resting?
50% carb, 50% fat
While sitting, how many calories come from protein?
5%
When exercising how many calories come from protein?
10 to 15%
True or False. It is desirable to use large quantities of protein for fuel.
False. Our bodies need protein for the building and repair of tissues.
In what situations might protein be used for fuel in large quantities?
Running a marathon
Cycling a century
What is hitting the wall?
The depletion of muscle glycogen during prolonged physical activity, usually after three hours of exhaustive exercise.
What happens when one hits the wall?
The body catablozes protein stores and converts them to glycogen.
What does it mean to be in a steady state?
Maintaining an intensity zone where heart rate is relatively stable. Other areas of stability include: breathing rates Blood pressure Caloric expenditure Oxygen consumption
What is oxygen deficit?
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.
What pathways dominate during oxygen deficit?
The anaerobic pathways
What does EPOC stand for?
Excess Post-Exercise Oxygen Consumption
Why is recovery important?
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.
What is the anaerobic/lactate threshold?
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.
True or false. Pushing beyond the lactate threshold can be good.
True. This is a valid technique for improving aerobic fitness.
What caution should be taken when pushing beyond the lactate threshold?
It should only be performed by participants who are fit and have progressed to higher training levels.
Be sure to allow sufficient recovery time after:
Incorporating high intensity intervals.
What is aerobic capacity?
The body’s ability to perform large, full-body movements at a moderate to high intensity for a prolonged period of time.
What is vital capacity?
The amount of air that can be moved in one breath.
How do we measure vital capacity?
It can be measured by taking maximal inhale and then maximally exhaling into a spirometer
What is the recommended resting blood pressure?
Under 120/80 mmHg
What is considered high blood pressure?
A level above 140/90 mmHg. This is considered a risk factor for heart disease.
How can one keep blood pressure within normal levels?
Eating healthfully
Not smoking
Maintaining healthy weight
Performing regular cardiovascular exercise
What is the valsalva maneuver?
When one holds their breath, closes the throat, and bears down during strenuous activity.
What danger does the Valsalva maneuver pose?
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.
How can the trainer discourage the Valsalva maneuver?
By telling participants to breath, especially during isometric and heavy resistance training.
Name the process of resynthesizing/re-phosphorylating ATP
Coupled reaction
