PE Boost (Exam) Flashcards
HR responses to exercise
- increases
- resting rate: 60-80 BPM
- exercise rate:
moderate: 120-150 BPM
intense: 180-200 BPM - HR increases to meet energy demands of exercise and deliver more O2 to working muscles. Allowing us to work at a higher aerobic intensity.
Steady state – what is it?
- light to moderate intensity cardio session lasting between 30 and 120 minutes where your heart rate stays level.
aVO2 diff
- increases
- resting rate: low
- exercise rate: high
- the difference between oxygen saturation within the arteries opposed to the veins. Directly related to muscular O2 demand.
gaseous exchange at the tissue and lungs
Pulmonary Diffusion - occurs between the lungs and the heart through alveoli (site where gas is exchanged)
vasoconstriction & vasodilation
-vasoconstriction: the narrowing of blood vessels by small muscles in their walls, blood flow is slowed or blocked.
-vasodilation: blood vessels in your body widen, allowing more blood to flow through them.
stroke volume
-increase
-resting rate: 60-80 BPM
- exercise rate:
moderate: 120-150 ml/beat
intense: 150/180 ml/beat
- amount of blood injected out of the heart per beat, it will reach max at around 40% max HR (due to the heart only being so big)
cardiac output
- increases
- resting rate: 5-6 L/min
-exercise rate:
moderate: 12-15 L/min
intense: 20-30 L/min - an increase leads to more O2 rich blood being distributed to working muscles per minute. Allowing us to work at a higher aerobic intensity.
HR X SV = Q
Rate(BPM) x volume(ml/beat) = total cardiac output(L/min)
Tidal volume
- increase
- resting rate: 500 ml/beat
- exercise rate:
moderate: 2.5 L/breath
intense: 3.0 L/breath - TV increases to allow greater volume of O2 being taken in per breath. Allowing us to work at a higher aerobic intensity.
Respiratory system
- Nasal cavity, Larynx / Pharynx, Trachea, Bronchi
- Breathing in: Low pressure within the chest cavity and a higher pressure in the outside air, Therefore the air moves into the lungs
- Breathing out: High pressure within the chest cavity and a lower pressure in the outside air, Therefore the air moves out of the lungs
VO2 max
- refers to the maximum amount of oxygen that an individual can utilise during intense or maximal exercise.
BR X TV = V
Breath Rate(BPM) x Tidal Volume(ml/breath) = Ventilation(L/min)
EPOC
- Excess post-exercise oxygen consumption
- result of an elevation in oxygen consumption and metabolism, which occurs after exercise as the body recovers, repairs, and returns to its pre-exercise state.
Oxygen Deficit
- oxygen shortage in the bodies tissues arising from exercise
Types of muscle contraction
- concentric: the muscle length decreases
- eccentric: the muscle length increases
- isometric: the muscle length remains unchanged (gripping)
- isoinertial: load or resistance against the muscle is constant throughout the motion.
- isokinetic: the resistance changes according to joint angle
Factors affecting muscular strength
- unipennate: fibres on one side of a tendon
- bipennate: fibres on both side of a tendon
- multipennate: fibres branch out from a number of tendons
Muscular anatomy
- smooth: found in blood vessels and intestinal walls, internal and involuntary.
- cardiac: only found in the wall of the heart. involuntary
- skeletal: external, voluntary.
- FAST TWITCH: contract rapidly, contract with greater force, have a large fibre diameter. (white)
- SLOW TWITCH: contract slowly with less force, have an increased capacity to use oxygen, have the capacity to contract for longer time periods. (red)
- Label a diagram
Skeletal anatomy
- Axil: skull, vertebrae, sternum, ribs, sacrum, coccyx
- Appendicular: clavicle, scapula, humerus, ulna, radius, carpal and tarsals, femur patella, fibula, tibia
- Vertebrae column: Cervical (7), thoracic (12), lumbar (5), sacrum (5) - fused, coccyx (4) -fused
- Label a diagram
Agonist & antagonist examples
- Agonist: muscle creating movement
- Antagonist: muscle relaxing
- Reciprocal Inhibition: muscles work in pairs. Agonist contracts and antagonist must relax.
Joints
- Fibrous joint: fixed, immovable (cranium, sacrum)
- Cartilaginous joint: cartilage joints, slightly moveable (ribs, vertebrae)
- Synovial joint: freely moveable (knee, arms, hip)
Types of joints: hinge (elbow), pivot (humerus), ball & socket (hip), ellipsoid (wrist), saddle (thumb), plane (scapula), gliding (vertebrae)
Types of anatomical movements
flexion - angle decreases at a joint
extension - angle increases at a joint
dorsi flexion - foot moves towards shin
plantar flexion - foot moves away from shin
abduction - moves away from midline
adduction - moves towards midline
supination - twisting (palm up)
pronation - twisting (palm down)
eversion - sole outward
inversion - sole inward
elevation - shoulder girdle moves towards head
depression - shoulder girdle moves away from head
rotation - movement around central axis
circumduction - body moves in a cone shape
Thermoregulation & performance
Hyperthermia - Heat induced illness (above 38.5 degrees) (flushed, nausea, dizziness) (get out of the sun and into a cool environment)
Hypothermia - When the core of the body drops below 35 degrees (cold, pale, slowed breath, confusion) (Place patient in warm environment)
illegal ergogenic aids
- EPO: increases O2 absorption and carrying, enhance aerobic capacity (negatives: blood clots, strokes and dehydration) (endurance/aerobic)
- Beta Blockers: increases vasodilation, decreases HR and BR
(negatives: fatigue and headaches) (target sports) - Diuretics: rapid weight loss
(negatives: muscle cramps and weakness, dehydration) (weight sports) - Anabolic Steroids: increase muscle bulk and strength, decrease in injury
(negatives: decrease sperm count, acne) (contact and power related)
legal ergogenic aids
- Caffeine: physical and mental stimulus, decrease fatigue
(negatives: dehydration, increased HR) (aerobic and anaerobic) - Creatine: increase muscle fuel, muscle gain, brain function
(negatives: muscle cramps and weight gain) (power and strength/short) - Protein: repairs body’s essential structures, assists recovery
(negatives: calcium deficiency, displace other nutrients) (weight sports) - Sports drinks: contains electrolytes, contains glucose
