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Conditioning Final > lec 7 > Flashcards

lec 7 Flashcards

1
Q

cardiac output

A

the amount of blood pumped out of the heart in litres per minute

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2
Q

stroke volume

A

the amount of bklood ejected from the left ventricle per heart beat ml/beat

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3
Q

in aerobic exercise what is the 2 rate liiting factor

A

cardiac output is the rate limiting factor because of oxygen transportation

1oxygen transportation
2carrying capacioty

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4
Q

rate liiting factor sedentary vs trained

A

sedentary is heart rate

trained is Stroke volume

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5
Q

aerobic power /VO2 max def

A

the mximal amount of oxygen that can be inspired , transported and iutilized in working muscle.

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6
Q

v02 max is measured in what

A

ml . kg . miin

or L. min - relative

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7
Q

Fick equaition (VO2 equation)

A

Cardiac output x a-v O2 diff ( how much oxygen is used)

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8
Q

cardiac output equation

A

HR x SV

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9
Q

cardiac output resting max rates and trained max rates

A

resting 5L /min

trained 30-35L/min max

untrained 20-25L/min

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10
Q

as we increase intesity in relation to Q we…

A

increase cardiac output

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11
Q

blood volume

A

blood volume is plasma white and red blood cells

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12
Q

why is blood volume good to increase

A

as we increase blood volume we increase our aerobic capacityv02 max as there are more options for oxygen diffusion and transportation

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13
Q

elite level of Hemoglobin

A

1000g

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14
Q

sex differences in Strok Volume

A

women and men have different SV because of the blood volume we hold

when it comes to size for size we see a lot of theses differences disapear

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15
Q

intenisty of triang for stroke volume

A

as we increase in SV we need to increase intensity

only time we see increases in SV in men are eletie Olympias
women platuea at 40% of V02max

if we can finfd wehre the platuea is ewe can train at that hearrate forever without fatiguing

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16
Q

Hypervolemia

A

the increase in plasma volume

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17
Q

blood volum eincreases because of what

A

increases in plasma volume not RBC

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18
Q

speed of Blood Volume increase and decrease

A

we increase in blood volume fast but we also lose blood volum ejsut as fast

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19
Q

1g Albumin holds

A

13-15g of water

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20
Q

Albumin how it increases Blood Volume

A

When we exercise we increase the pressure of blood going throuhg our vessels. The pressure pushes out Albumin and blood into the interstitial space. The blood flushes away the albumin and is returned to the vessels via lymph, with much higher albumin. MOre Albumin is now inside the vessel and draws in water from the outside. Albumin on the outside also blocks the pores to hold this higher blood volume for up to 48 hours then it drops.

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21
Q

concentric hypertrophy of the heart

A

concentric hypertrophy we see that the walls of the myocardium muscle gets bigger( more force to eject blood)

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22
Q

eccentric hypertrophy of the heart

A

eccentric hypertrophy we see the chmaber of the heart increseas ( more volume storage for blood)

23
Q

if you have one or the other ecentric or concentric hypertrophy o fheart

A

one without the other causes congenitive heart fialure - heart gets too big

24
Q

what traiing do we do for eccentric hypertrophy

A

aerobic training

25
Q

what traiing do we do for concentric hypertrophy

A

RT and HIIT

26
Q

direct V02 max assesment def

A

the collection of expired gases co2 and o2 during a maximl graded test

27
Q

to maintain aerobic perfomrance we can

A

weork out very hard at high intesity twice a week - 5 intervals 4 mins long

28
Q

factors affecting v02 (6)

A

MHS SBA

mode of exercise - <7%
heritance -20-30%
state of traiing 5-20%
sex- 15-30%
body size and comp - 70%
age 1% per year

29
Q

v02 peak

A

highest amount of oxygen consumed during graded exercise test

30
Q

v02 platea

A

when our v02 plateaus we know that we cant go anyfurhter on intesisty.

only way to know if we can go fiurther is to break the plateau

31
Q

criteria for v02

A

v02max assesment and v02 peak

32
Q

secondary criteria for v02

A

estimated heart rate , rer (tells us fibre type and energy mode used)

33
Q

why dont we see platueas in sedentray individuals vo2 max

A

becuase psycholigically they cant go to their maximal and or they have peripheral arteriol disease wehre it is impossible to work through

34
Q

continuos graded maximal test

A

the progressive increase of exercise increments with no time for rest or recovery

should be 8–10 minutes long to prevent peripheral fatigue

35
Q

indirect vo2

A

involves maximal or submaximal tests outside the lab can be continuous or graded testing
asses multiple people and cost effective

not colecting gases

go till failure still

36
Q

1 mile test

A

amnount of time it takes to brisk walk a mile so people are comfortable to estimate v02

sometimes its too easy.

37
Q

1.5 mile test

A

the amount of time it takes to walk/run 1.5 miles - a progression to 1 mile test,

38
Q

yo-yo test

A

used for athletes who are familiar with intermeinent bouts of exercise lik tennis socer handball

should control for shoes, timing of eating, floor ,

39
Q

HIIT v. SIT

A

High Intesity Interval Traiing
Sprint Interval Training

40
Q

synonym for SIT

A

supramaximal testing

41
Q

zones of training

A

1234

42
Q

zone 1

A

zone one is less than or equal to aerobic threshold - <than 75% max intensity less than 2 mmol

stroke volume plateaus in here

43
Q

xone 2

A

less than or equal to anaerobic max threshold but higher than aerobic threshold

junkl zone - both fibres kind of used

44
Q

zone 3

A

higher than anaerobic threshold to v02 max threshold - high intesity begins short period of time

4mmol or greater
greater than 85% max HR HIIT happens here

45
Q

zone 4

A

highert than vo2 max (supramaximal) - SIT starts - strictly type 2x

swithc ATP to anaerobic not aerobic

46
Q

polarized

A

jsut says that we shoul dtraijjn 8% IN ZONE 1 PERIODICALLY SWITICHING TO ZONE 3

MOST ADAPTATIONS TO THE HEART STARTS AT ZONE 1

47
Q

INTERVAL TIME SHOULD BE HOW MANY MINUTES

A

2minutes

48
Q

bioeergetics graph

A

we see that the red line is the immediate system engaged as we do short high intesity atpo use whill eglycoltic system turns on for a short amount of tme all while aerobic is tuning on

49
Q

interval trainging permits

A

athletes. at intesitieds close to v02 max for greater amount of time than in a single session (training at higher intesities for longer)

50
Q

General pop FITT

A

150 minutes of exercise a week
3-5 days a week

51
Q

most important factor for increasing aerobic performance

A

intesity

52
Q

ways to meausre intesity

A

HR max
HRR
talk test
rpe

53
Q

training load equation

A

RPE x time

Conditioning Final (4 decks)

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