Final Flashcards
Hot Taeks from Dale’s article…
Exercise= God Exercise= cures colon cancer Exercise= prevents and cures erectile dysfunction
there is nothing that exercise cannot do.
describe two field tests to evaluate power output for short term energy systems.
All tests for the short term energy system require max exercise for up to 3 minutes (all out runs, cycling, repetitive weight lifting at given %max).
1. Wingate Test: 30s supermax effort on leg or arm cycle ergometer 2. Blood lactate: most common indicator of activation of short term energy system, but may not reflect absolute levels of anaerobic energy transfer via glycolysis 3. Glycogen depletion
specificity principle of VO2 Max
a high VO2 max in one activity does NOT ensure a high VO2 max in a different activity. A high degree of specificity exists in energy transfer capacity and exercise performance*
generality principle of VO2 Max
some individuals with a high VO2 max in one activity also possess above average VO2 max in another DISSIMILAR activity
Based on specificity concept, how does training to achieve a high VO2 max contribute to someone’s capacity to generate energy anaerobically?
Very little contribution
Which energy systems power all-out activities for up to 2 minutes?
short term and immediate systems. (ATP-Phosphocreatine, then glycolytic)
describe two field tests to evaluate power output for immediate energy systems.
Stair sprinting power tests, jumping power tests, all out exercise of 6-8 seconds (immediate system maxes out its energy shortly after 30 seconds)
-looking for tests that maximally activate ATP-PCr energy system
Anaerobic power differences: children, gender
children: perform poorly on wingate test compared to adolescents and young adults because of lower intramuscular glycogen concentrations, poor motivation, and slower rate of glycogen hydrolysis.
gender: genetic difference in capacity due to body mass, active muscle mass, responses to catecholamine in exercise, capacity of fast twitch fiber type
Glycogen depletion patterns
exercise at 31% of VO2 max (light work) caused some depletion of muscle glycogen. The most rapid depletion of muscle glycogen occurred at exercise intensities between 83 and 150% of VO2 max.
Three factors that contribute to differences among individuals in capacity to generate short term anaerobic energy
- Effects of previous training
- Capacity to buffer acid metabolites
- Level of motivation
5 Determinants of endurance performance
- VO2 max
- Capillary density
- Level of aerobic enzymes
- mitochondrial size and number
- muscle fiber type
Criteria for maximal oxygen consumption and peak oxygen consumption
- VO 2 max assessment: a leveling off or peaking over in VO2 with increasing exercise intensity
- VO2 peak: highest value of oxygen consumption measured during a graded exercise test (secondary criteria include attainment of age predicted max HR)
2 types of VO2 max test protocols
- continuous: progressively increasing increments without recovery or rest intervals. Provides a practical test of aerobic capacity for most healthy individuals. Total time should be 8-10 minutes.
- progressively increasing exercise increments interspersed with recovery intervals. Total time for tests is about 65 minutes.
After age 25, VO2 max steadily (increases/decreases) at a rate of ___% per year.
decreases at a rate of 1% per year
At age 55, VO2 max averages about ___% below values for 20-year-olds.
27% below
Submax exercises (can/cannot) predict VO2 max from walking, running, HR
can
Oxygen consumption plotted against HR
uses best fit line to determine predicted VO2 max and Assumed max HR
(T/F) at least 1 half of the mortality in the US is attributable to behavioral or lifestyle cuases (weight, nutrition, smoking, physical activity, stress)
True according to Dale
“the single most important preventative measure for preserving good health or achieving improved health, regardless of age is…”
exercise
Physical Activity definition
“any activity that causes your body to work harder than normal.”
Exercise definition
“form of physical activity that is specifically planned, structured, and repetitive”
Health related fitness
decrease chronic disease risks (our focus)
Performance related fitness
improving athlete performance
ACSM guidelines
30 minutes of moderate intensity on most days of the week
