Fitness and the Warfighter

Question 1

Physical Activity

Answer 1

-Any body movement from skeletal muscls resulting in energy expenditure above resting levels

Question 2

Exercise

Answer 2

• Planned, structured, repetitive physical activity w/ goal of improving fitness
• Conditioning is regular exercise conducted over extended period

Question 3

Physical Fitness

Answer 3

• Ability to carry out daily tasks w/o undue fatigue
• measurable heath and skill related attributes
• cardiorespiratory fit, muscle strength/endurance, composition and flexibility, etc

Question 4

Fitness v. Human performance

Answer 4

• non-specifice outcome v. well defined
• Limited v. full spectrum paramaters
• non-periodized v. periodized
• Emotional balance v. mission mindset

Question 5

ATP Role in Fitness

Answer 5

• Energy for work
• ATP to ADP produces energy for muscle contraction
• Metabolic fitness: ability to provide continuos ATP to muscles

Question 6

Bioenergetic systems for Exercise

Answer 6

• Immediate: Phosphagen
  
  • Phosphocreatine and ATP
• Short Term: Glycolytic
  
  • Glycogen-Lactic Acid
• Long term: Aerobic

Question 7

Standard Metabolic Equivalent: MET

Answer 7

• Index of energy expenditure
• One MET is energy spent sitting at rest
  
  • adjusted for body weight
  • 3.5ml O2 consumed/Kg/min
• Ex. walking 14 min mile is 6 METs

Question 8

Respiratory Exchange Ratio

Answer 8

• Ratio of VCO2 to VO2
• Calculate which fuel being metabolized
  
  • 0.7: FA oxidation
  • 1.0: Exclusively Carb
  • > 1 is intense exercise and more CO2

Question 9

Fick Equation

Answer 9

VO2max=(HRmax*SVmax)(CaO2max-CvO2max)

-measure of cardiorespiratory fitness

Question 10

Concentric Muscle contraction

Answer 10

-muscles shorten while generating force

Question 11

Eccentric Muscle Contraction

Answer 11

-muscle elongates while under tension due to an opposing force being greater than the force generated by the muscle

Question 12

Muscle Fiber Hypertrophy

Answer 12

• Increase number of myofibrils and actin & myosin
• Increase in muscle protein synth post exercise
• Testosterone plays role in muscle growth

Question 13

Assessing VO2 max

Answer 13

-Indirect measure: gas exchange at mouth

Question 14

Wingate Test

Answer 14

• Measures Anaerobic power (max effort)
• 30s cycle ergometer test:
  
  • count revolutions
• calculate:
  
  • peak power output
  • anaerobic fatigue
  • anaerobic capacity

Question 15

SAID Principle

Answer 15

• Specific adaptations to imposed demands
• specific exercises elicits specific adaptations to elicit specific training effects
• Ex. swimmers swam 1hr/d 3x/wk got no improvement in running VO2