Movement Science Unit 5

Question 1

Why are Carbohydrates (CHOs) the most important nutrient in you diet in terms of health and athletic performance?

Answer 1

They are a quicker provider of energy (ATP) and they provide both aerobically and anaerobically.

• CHO are the ONLY macronutrient that can provide energy anaerobically.
• The greater the intensity of exercise = increased anaerobic metabolism = CHO becomes preferential fuel
• CHO (in the form of glucose) is the only source of fuel you brain can use (The only fuel that can cross the blood-brain barrier)

Question 2

What are Fats?

Answer 2

Fat is stored energy that is released/produced aerobically. Fats produce a greater amount of energy that CHO and PRO, however takes longer.

Question 3

How do fats provide energy (ATP)?

Answer 3

Tryglycerides (Storage form of fat) go through hydrolysis into fatty acids and glycerol.

{1 Triglyceride molecule produces a grand total of 460 ATP}

Question 4

What is protein?

Answer 4

Protein is a vital building ingredient for many cells in our body. However, protein is also an important fuel during ENDURANCE activities.

• Protein must be converted to a form that can readily enter pathways for energy production. This conversion takes place through: Deamination, Transamination.

Question 5

How does the body decide whether to use CHO, Fats or PRO for energy?

Answer 5

The body will never solely rely on one macronutrient for energy, but one will dominate. What you are doing will determine which energy system is being used and what the fuel of choice will be. The availability of oxygen determines the fate of the energy process (how the ATP will be used).

Question 6

What is VO2 Max?

Answer 6

The max volume of O2 you can take in, transport and utilize.
- Exercise below 50% of VO2 Max will use a large portion of Fats for energy. But if the duration of the activity lasts longer than 90 minutes then PRO will be used as an energy source.
- As exercise intensity increases above 50% VO2 Max, a greater percent of energy will come from CHO and less from fats.

Question 7

What was the 3 systems of energy production?

Answer 7

• ATP/CP (Creatine Phosphate) ~ Immediate
• Lactic Acid ( Anaerobic; Short term)
• Aerobic (Oxygen; Long term)

Question 8

What are the components of ATP/CO (Immediate) System?

Answer 8

• Short duration, very high intensity exercise lasting 1-10 seconds
• This is stored ATP, energy readily available but doesn’t last long
• Fuel of choice is CHO

Question 9

What are the components of Short term System (Lactic Acid/Anaerobic)?

Answer 9

• High intensity exercise lasting longer than 10 seconds and up to 2 minutes
• O2 supply is insufficient to meet demands resulting in anaerobic metabolism = Lactic Acid.
• Lactate is used to produce more energy by converting glucose to pyruvate
• Fuel of choice is CHO

Question 10

What does it mean that, “Lactate is related to intensity and Trained State”?

Answer 10

• Increased intensity of activity = Anaerobic metabolism = increased lactate
• The more fit you are = the ability to stay in the aerobic Long Term System Longer = Decreased production of lactate

Question 11

What are the components of Long-term System (Oxygen; Aerobic)?

Answer 11

• O2 supply is meeting O2 demand
• Activities greater than 3-5 minutes
• Occurs in the mitochondria and results in larger amounts of ATP
• Fuels of choice are Fats, CHO and PRO if activities continues greater than 90 minutes

Question 12

What are factors that determine energy source? (10)

Answer 12

• Exercise Intensity
• Exercise Type
• Exercise Duration
• Nutritional Status
• Trained State
• Fiber Type make-up of the individual
• Environment Temp - (Increased temp. = increased use of CHO)
• Drugs
• Hormones
• Diet (Caffeine Ingestion = Fat Mobilization)

Question 13

How are Exercise Intensity and Duration inversely related?

Answer 13

• Increased intensity = Decreased duration = Anaerobic metabolism = Decreased energy available and lactate buildup = fatigue (will need to stop soon)
• Increased Duration = Decreased intensity = Aerobic Metabolism = Increased Energy Available (To go longer)

Question 14

During movement, assessing vital signs is the best insight into what is happening in your patient from a physiological perspective. What should we know in order for vital signs to be meaningful?

Answer 14

• We should know the normal range at rest to minimize health risk
• Vital signs at rest/baseline for your patient
• Normal vital sign response to aerobic exercise and why
• Normal vital sign response to anaerobic exercise and why

Question 15

What are vital signs responses to movement/exercise dependent on?

Answer 15

They are dependent on the baseline status of the individual, the fitness status of the individual, the workload/intensity of the activity and environmental conditions.

Question 16

What are the Pulmonary/Respiratory system response to movement/exercise?

Answer 16

The Pulmonary system response to movement to ensure that muscle receive the oxygen they need and to maintain a proper acid-base balance in the body.

• An increase in metabolic demand such as exercise causes an increase in pulmonary ventilation with a corresponding increase in respiration rate. The pulmonary ventilation rate response are dependent on duration, workload, and intensity.

Question 17

What are the Pulmonary/Respiratory system response to Aerobic (Short-term; 5-10 minutes) light to moderate exercise?

Answer 17

The initial response to moving from rest to this form of exercise would be an increase in pulmonary minute ventilation.
- However, if the intensity remains the same and is light, a steady state is reached quickly and the pulmonary ventilation will level off (plateau).
- Oxygen demands are being met easily and do not have to be maintained for very long

Question 18

What are the Pulmonary/Respiratory system response to Aerobic (Long term; greater than 30 minutes) Moderate to heavy Submaximal exercise?

Answer 18

As the duration and workload of aerobic exercise increases the breathing frequency increases (Respiration rate)

Question 19

What are the Pulmonary/Respiration system response to Aerobic Exercise with Gradual Increased Intensity to Maximum?

Answer 19

There is a linear increase in minute ventilation and respiration rate (breathing frequency) in response to increased intensity of exercise.
- As intensity approaches maximum, the minute ventilation and frequency respond with a more significant increase.

Question 20

What are the Pulmonary/Respiration system response to Isometric/Static exercise?

Answer 20

There are minimal to no changes in the pulmonary system during isometric contraction.
- However as soon as the contraction is released (Resumption of blood flow) there is a rebound with a significant increase in pulmonary ventilation for a short period of time.

Question 21

What is normal Oxygen Saturation of RBCs (SaO2%) during exercise?

Answer 21

Normal resting SaO2% levels are 95-100%. SaO2% should remain at approximately resting levels during exercise in normal healthy individuals

Question 22

What are the Cardiovascular responses to Aerobic (Short-term;5-10 minutes) Light to Moderate Exercise?

Answer 22

The initial cardiovascular response to light to moderate aerobic exercise is to increase Systolic bloop pressure, heart rate and stroke volume (cardiac output to meet the demand. Diastolic blood pressure does not change due to the vasodilation that occurs during aerobic exercise.
- If Intensity/load remains the same and the oxygen demands are being met, the initial cardiovascular responses will level off/plateau.

(Vasodilation occurs to ensure the exercising muscles receive the needed blood flow, also decreases the total peripheral resistance)

Question 23

What are the cardiovascular responses to Aerobic (Long term;Greater than 30 minutes) Moderate to heavy Submaximal Exercise?

Answer 23

The body initiates in immediate cardiovascular response to meet the new demand (transition from rest to exercise). However since the exercise is more intense, the cardiovascular response is more intense (Higher HR, stroke volume, and systolic BP). The cardiovascular system levels off once the demand is being sufficiently met.
- Diastolic BP remains relatively unchanged and total peripheral resistance decreases

Question 24

When doing an aerobic (Long term;Greater than 30 minutes) Moderate to heavy Submaximal Exercise, the stroke volume will start to decrease. Why?

Answer 24

This is a result of Thermoregulatory Stress. When the stroke volume decreases the heart rate will increase in order to maintain cardiac output. This process is referred to as cardiovascular drift and to be related to increase exercise time and intensity causing increased body temperature. Increased body temp. requires blood flow to skin for heat loss.
-This will cause even greater vasodilation now that both the skin and muscles are demanding blood

Question 25

What are the Cardiovascular responses to Aerobic Exercise with Gradual Increased Intensity to Maximum?

Answer 25

HR, Stroke Volume, and Systolic BP increase linearly in relation to workload. As long as workload is increasing HR and systolic BP will increase to meet the demand. This will continue until maximum workload is reached at which time HR and systolic BP will plateau.
- Diastolic BP continues to remain relatively unchanged due to the vasodilation and decreased total peripheral resistance.

Question 26

What are the Cardiovascular responses to Isometric/Static Exercise?

Answer 26

There is an increase in HR, Systolic and Diastolic BP. Stroke volume has a rebound effect following the end of the contraction. The HR is linear in relation to intensity (The increased HR matches the increased intensity). The BP response is immediate and significant and not necessarily in relation to workload (It increases more than the intensity of the contraction). This disproportionate response is due to the significant mechanical compression of blood vessels that decreases blood flow.

Question 27

What are the Cardiovascular responses to Dynamic Resistance Anaerobic Exercise?

Answer 27

HR, Stroke Volume, and Systolic BP all increase. Diastolic BP can also increase significantly with heavy loads performed to failure.

Question 28

How do Environmental and Integumentary system impact and support movement?

Answer 28

The integumentary system provides critical support for maintaining thermoregulation and homeostasis. Thermoregulation is the regulation of body temperature. Body Temp. is a dynamic balance between factors that add and subtract body heat.
- The body is continually striving to maintain the temperature, but the environment acts on the body tipping it out of balance (colder or warmer).

Question 29

As clinicians, we have a direct impact on the skin temperature by controlling the environment. When controlling the environment, what are the heat loss/gain mechanisms? (4)

Answer 29

• Radiation
• Convection
• Conduction
• Evaporation

These mechanisms do not occur in isolation but rather all together in response to the environment

Question 30

What is Radiation?

Answer 30

• Electromagnetic Heat Waves
• Ambient (air) temp. and skin temp. determine whether the body absorbs or gives off heat
• If the temp. of objects in the environment exceeds skin temp. = heat is absorbed from environment to the body.

If you sit next to someone who is very hot from either exercise or a fever, and their skin temp is higher than the environment’s and you can feel the heat coming of them, this is radiation

Question 31

What is Convection?

Answer 31

• Transfer of heat due to moving molecules (air/water)
• If air movement next to body is slow = body stays warm (the air acts as insulation)
• If air around the body is replaced by cooler air (air is moving and circulating the air = increases heat loss)
• Heat loss due to H20 with swimming is high due ot moving water

Question 32

What is Conduction?

Answer 32

• Loss or gain of heat by direct contact of one surface to another
• Depends on temp. gradient between skin and contact surfaces
• Heat loss via conduction is increased in H2O due to H2O is more conductive of heat than air is.

When you touch hot stove, you gain heat
When you touch Ice, you lose heat

Question 33

What is Evaporation?

Answer 33

• Taking liquid to the point that it vaporizes
• This is the body’s major physiological defense against overheating
• It is dependent on: Ambient air temp., surface exposed to the environment, convective air currents

Question 34

With evaporation, What happens there is an increase in Ambient Temperature?

Answer 34

There is decreased effectiveness of heat loss by conduction, convection and radiation (they may actually contribute to heat gain) = increased use of sweat evaporation. This is an effective way of cooling off, be aware of dehydration due to losing too much fluid through evaporation.

Question 35

With evaporation, what happens when there is an increase of humidity?

Answer 35

The higher the relative humidity = decreased amount of moisture the air can carry (or evaporate from your skin). You will sweat a lot but the sweat will just roll off the skin not evaporate.

This does not cool the skin, EVAPORATION COOLS THE SKIN

Question 36

What are the primary environmental stresses the body must deal with?

Answer 36

Heat Stress and Cold Stress

Question 37

What is Heat Stress?

Answer 37

Movement/Exercise produces metabolic heat and when you combine metabolic heat with high ambient temperatures the body must avoid overheating. The body responds with a circulatory adjustment, evaporation and a hormonal response.
- In response to movement there is an increase in blood flow to the working muscle, the body must also shunt blood to the surface from the core, the core is whats heating up. By shunting blood to the skin, the blood is cooled.

Question 38

What is Cold Stress?

Answer 38

In the cold environment the key is to maintain core body temp. through increased heat production and decreased heat loss.

Question 39

How does the body respond to the cold?

Answer 39

• Vasoconstriction > to keep blood volume central (keep heat inside)
• Piloerection > “goose bumps”, the best insulator is trapped air
• Shivering > Randomized muscle fiber contraction (doubles metabolic rate to increase heat production)
• Hormonal > Increased basal heat production by increased epinephrine, norepinephrine and possibly thyroxin

Question 40

What is Cardiovascular Fitnesss?

Answer 40

The more fit an individual is the better the individual’s cardiovascular function, thermoregulatory response and thus tolerance to heat

Question 41

What is Acclimatization?

Answer 41

• “Getting used to” the new environment. Repeated exposure to a hot environment during exercise results in improved exercise capacity, better thermoregulatory responses and cardiovascular function. Acclimatization to a hot environment can occur in less than 10 days

Question 42

How does hydration affect the body?

Answer 42

Adequate hydration is critical for proper function for all systems of the body. Lack of hydration or dehydration exaggerates the strain from exercise as well as heat.