Final second half shit

Question 1

what is exercise

Answer 1

Any and all activity involving generation of force by activated mysckles that results in disruption of homeostasis

Question 2

What is the main goal od the cardiorespiratory part of this exam

Answer 2

the rate limiting factors that influence ATP and the actin myosin crosbridges for exercise purposes

Question 3

Bioenergetics

Answer 3

Essentially just ATP syntheiszation and how we get energy to create movemnt

Question 4

Enzymes

Answer 4

The things that make reactions happen 1st rate limiter they catalyze reactions and usually end in Ase
catabolism - enzyme attaches to molecules and the molecule splits ATP-ADP
Synthesis - molecules combine ADP plus p - ATP

Question 5

Creatine phosphate

Answer 5

Anaerobic system PCR creatine phosphate donates its phosphate ion to ADP to create ATP major limitation is creatine kinase presense of it in the system catalyzes ATP to ADP after it donates to turn into energy and is an enzyme
Other limitations are like the amount of creating phosphate total creatine
In the graph initially you have max ATp then start maximal anaerobic work initially goes down then PCr starts odnating to ADP make more ATp then gradual curve down as creatine kinase breaks down that ATP to tunr into ADP and energy and as PCr or creatine runs out in the system

Question 6

Glycolysis

Answer 6

1 glucose to 2 pyruvate ATP NADH and hydorgen ions glucose you get 2 glycogen you get 3 and has a slower resynthesis of ATP
limitations is the availiboility of glucose and glycogen and the amount of phosphofructokinase the amount of lactate dehyrogenase acid production

Question 7

pyruvate to lactae anaerobically

Answer 7

Lactate - lactate dehydrogenase catalyzes reaction between pyruvate and NADH and produces lactate NAD and H so glycolysis to lactate produces 4 hydrogen uons total
NAD resyntheis - required for glycolysis resynthesied from NADH pyruvate to lactate pyruvate to oxidative phosphoylation
limitation is amount of lactate dehydrogenase and acid production which can both be incresed with training

Question 8

Hydrogen ions (acid)

Answer 8

Inhibit muscle contraction
Removal via bicarbonate biffering and transport to blood elim as co2 via respiration more training means more bicarbonate in muscle which will help remove those hydrogen ions another thing is that there is supplementation of bicarbonate which used to be popular but if you have too much there is a thin threshold of it and go over than diarrea occurs

Question 9

Oxidative phosphorylation (aerobic system)

Answer 9

Mitochondiria two step processs to synthesise ATP krebs cycles and the electon transport chain

Question 10

Krebs cycle

Answer 10

Acetyl coa is converted to ATP NADh and FADH 2 which enter the electorn transport chain Acetyl coa glucose to pyruvate amino acid to pyruvate fatty acids
limitations of this is the number of mitochondria and the citrate synthase and the succinate dehydrogensae

Question 11

Electron transport chain

Answer 11

H removed from NADH and FADH to then resynthesise NAD and FAD 4 hydorgen ions combine to make water limitations of it is the number of mitochondria and the oxygen availibility peripeheral AVo2

Question 12

Contributions to non steady state

Answer 12

longer duration the less ATp pcr has an impact also know the glycolytic system stays relatively the same no matter the duration

Question 13

Relation to needs analysis

Answer 13

Anaeorbic power - limited by creatine phosphate and glycolysis
Anerobic threshold - limited by glycolysis and oxidative phosphorylation
aerobic power - limited by oxidative phosphorylation

Question 14

Adaptations to exercise

Answer 14

SAID prinicple adaptation are specific to the bioenergetic system which must be stressed to ellicit adaptation there are motor unit specific peripeheral like the creatin phosphate and enzyme concentrations there are muscle speciifc peripheral like th enumber of mito and oxygen extraction and not specific to muscles used lie centeral oxygen delivery

Question 15

Oxygen delivery and utilization

Answer 15

Fick equasion for vo2 cardiac output centeral factors storke vol to left ventricle chamber size and the AVo2 difference the peripheral factor extraction and utilization of oxygen

Question 16

Oxygen extraction

Answer 16

incresed myoglobin concentration like o2 transferred from hemoglobin blood to myoglobinn muscle
incresed capillzarixzation more sites for o2 transfer between hemoglogin and myogobin
Avo2 differnce which can change based ipon how much you have trained at rest uou migh have artirial of 20 and a venos of 5 in untrianed so a 75 percent transfer whereas after training for 2 months you have artial of 20 and venous of 3 so a 85 percent transferknow that at rest its 20-17 artial to venus so just know these numbers go up during exercise

Question 17

Heart rate

Answer 17

KNow that healthy active adults shoul dat rest be around 50-75 and max around 180 220-age

Question 18

Stroke volume

Answer 18

Know that active healthy adults should be at 50-75 ml/beat at rest and max should be at 150ml/beat but the gap between pre and post training gets larger as training age gets higher

Question 19

Cardiac output

Answer 19

Hr times SV trained can go up at higher intensities but stay relatively the same until those higher intensities

Question 20

End Diastolic volume

Answer 20

ow much blood is in the ventricle after filling
what Aerobic exercise does to it - increse in cavity size or increse in myocardial compliance frank strline law which is essentially just increse in stretch which also means an increse in contraction strength and amount of blood that can fill also think of stretch storening cycle and this relates as it states eccentric contraction betfore a concentric contraction increses the strength
Limitations of it tho is that the ventricle wall size as that should not get higher and also the thorasic cavity size

Question 21

Training volume and vo2 max

Answer 21

Increse in training volume is needed to increse vo2 max but there is diminishing returns to it cant just keep increseing volume as it leads to injury but there are other things to help like incresing anaerobic thresholds

Question 22

Respiration

Answer 22

Minute ventilation is tidal volume times breathing rate which goes don in less than 8 weeks of trainng (signifying better respiration as work gets “easier and you adpapt to it )
during maximum aerobic exercise min ventilation is 60-85% maximum capacity blood oxygenation is not limited by respiration

Question 23

Does respiration affect oxygen consumption

Answer 23

Ventilatory cost of exercise is the amount of oxyegn consumed by respiratory muscles which take up about 9 percent of vo2 at vo2 max
the range of this is between 5-18 percent so aournd 10
Muscles of inspiration are the diaphram as 1 the external intercostals and the third is the pec minor serratus ant and the scalenes as you increse in intensity the last two start doing more work and there is les sinfluence from the diaphram

Question 24

Cardiorespiratory traning intensity

Answer 24

Vo2max is the omst effective and precise way to prescibe traning intensity but is is very expensive and difficult because you have to always know what the vo2 max is
HEart rate max is the least effective and worst possible measure as you have to estimate heart rate first it is also very variable some people have an early spike some have it later easy not not effective but it is practical
The best ways to prescibe is speed or power like waats most practical very eady like what speed what power output what km hr providing absolute and relative values like pace its cheap simple and correct measure

Question 25

Cardiovascular training zones

Answer 25

These zones will always end in odd numbers beacuase the median zone is always the same and is the point at which you break the anaerbic threshold at the end of zone 3 in a 5 zone chart
Zones 1-2 are low intensity zones easier than median and well below the anaerobic trheshold also called base training
zones 4-5 are well above the anaerobic threshold usualyy only trained with interval training as not very sustainable but that being said there are other methods is like a 3 zone or 9 zone or a 7 zone but for all of them the median zone is always going to be the exact same

Question 26

Steady state training approaches

Answer 26

There are a lot of different trainng approaches from high volume to threshold to interval bjt the best one by far is the polarized apprach wher you spend as llittle time as possible at race pace just so that they are aware of the pace they have to run at

Question 27

Polarized traning

Answer 27

Spend 60-70 percent of traning in zones 1-2 spend 0-10 at zone 3 and spend 15-30 at zones 4-5
rationale behind this is that zone 3 is the most strenuous zones as it requires work of every single ofne of the systems so it takes the longest to recovery from and excesive trainign in this zone results in maladaptations
it is also very difficult to recovery from as you need to take days off to recover which measn less overall traingin time time off is bad

Question 28

Modalities (zones)

Answer 28

Zone 1 and 2 are general or specific prep with an emphasis on central adaptations like heart rate and teh circulation of blood ie cross country skier the skiing is specific but running and cycling are general or a runner where running is specific but cycling is general
Zone 3-4-5 specific only but have centeral and peripheral adaptations where specified muscles must be trained peripheral adaptations trying to get the muscle to be better at extracting and utilizing oxygen avo2 non steady state sports training in higher zones

Question 29

Non steady state training

Answer 29

Centeral adaptations zone 1 and 2 may be more effective for high volume where 4 and 5 are more sifficient to ellicit adaptation
peripheral adaptations where zones 1 or 2 are effective for begginers and 4 or 5 are more effective for expeirenced
weork rest interval training based on work to rest ratio from time motion analysis

Question 30

Sport practise as cardiovascular training

Answer 30

for most sports practise, or modified practise is most effective for cardiovascular traning and the most effectve way to take care of the specificity demand (SAID)
peripherl adaptations are specific to muscle groups
running cycling rowing may not use all the muscles desired ie mixed martials arts like sparring and soccer like small sided games

Question 31

EPOC

Answer 31

exercise post exercise oxygen consumption
occurs for steady or non steady state any pA recovery processes have to go through it
incresed energy expenditure for 24-48 hours after exercise where you recover quicker EPOC is greater when intensity increses with the same volume it is also greater with incresed frequency ie 2 for 15 mins vs 1 more 30

Question 32

Energy cost of recovery

Answer 32

Fast recovery - atp synthesis and PCR get about 99 percent within an hour
Slow recovery - lactate metabolism from cori cycle lactate to pyruvate to glucose resynthesized
metabolised in heart liver kidney
muscle recovery na k ATPase pump and sarcoplasmic reticulum Ca pump
other physiological processes which all require ATP

Question 33

ATP and PCr synthesis

Answer 33

Single exhaustive exercise ATP will go down about 30 percent while PCr will go down 6 percent recovery is 80 percent in one minute and 100 percent in 4 min
Multiple sets exhaustive exercise
- rapid recovery in 3-10 mins
- almost full recovery in 60 mins

Question 34

Cori Cycle

Answer 34

Lactae in blood passes through liver
when blood glucose is low lactate enters the cori cycle
Gluconeogenesis is lactate to pyruvate to glucose
it is a futile cycle kind of like reverse glycolysis where you start and end with the same molecule of glucose buty there is a net loss of ATP
Glycolysis synthesis 2 ATp gluconeogenesis used 6 ATP so a net loss of 4 ATP
If you were to delay carb intake after exercise it would activate the cori cycle for endurance however you dont want to delay it as we want to recovery quicker

Question 35

Increased training frequency

Answer 35

Increse frequency gradually and increse 1 at a tiime so you know what caused the adaptation increse frequency same volume example 1 of volume for 3 days a week divided over 4 days a week ie twice a day same volume as once a day
way of polarizing training

Question 36

What is the role of the training 4 things

Answer 36

Develop program instruct techniques supervise session minitor progress

Question 37

Effetcs of supervision

Answer 37

Essenially just saying there is way nmore benefits and strength increses while supervised ve unsupervised they both gained strength but more was shown in the supervision bracketst
this goes for everything tho supervision post surgery in term of physio was better results compared to unsupervised

Question 38

why is supervision important

Answer 38

proper extersice tecnique better gains
adhereance to actually attending the fitness sessions meaning fewer missed training sessions meaning fewer missed training sessions
incresed effort - train at appropraye intensity they will try harder

Question 39

DOMS

Answer 39

• soreness within 24-48 hrs following exercise
  happens frequently with unaccoostomed exervcise or exercise you aren ot accustomeed to
  mostly with eccentric muscle actions - lengtheng and occurs with concentric too but lengthing mostly so think like resiteance exercise downhill running
  alpine skiing

Question 40

Muscle fiber disruptions

Answer 40

Fibers get seoarated from z line causing muscle damage usually due to eccentric contraction but also concentric