Physiology-Physical Fitness Flashcards
What is the difference between physical activity, exercise and conditioning?
Exercise is planned physical activity with a goal. Conditioning is regular exercise over an extended period of time.
What is physical fitness?
The ability to carry out daily tasks with undue fatigue.
How does performance differ from health/fitness?
Fitness translates to the ability to perform a specific task under specific conditions. The training in performance is also periodized.
What muscle energy system is really what ends up limiting the amount of exertion muscle can do?
Glycolytic phase because of production of lactic acid. Notice increasing amount of lactate as exercise intensity gets more intense in the Borg scale (RPE).
What measure of aerobic fitness is most accurate? What does it measure?
VO2 max. It measures the ability to take in, transport and deliver O2 to skeletal muscle for use. It is measures in L/min.
What is an average VO2 max of healthy individual?
40-60 L/min
What is a MET?
It is a measure of oxygen consumed during an activity. 1 MET = 3.5 mL oxygen consumed/kg of body weight/minute.
What is the border between moderate and intense exercise?
6 METS (Talk test)
What measurement is useful in determine which biochemical pathway you are utilizing most for your energy?
Respiratory Exchange Ratio (RER). It is the ratio of VCO2 : VO2.
How do the people over at CHAMP know that you are working hard to achieve your actual VO2 max?
Your RER will increase above 1.0 because bicarbonate buffers H+ produced by lactic acid in vigorous exercise and allows you to exhale it as CO2.
How do we measure cardiorespiratory fitness?
Fick Equation (assessing VO2 max). HR = hear rate. SV = stroke volume (how much blood your heart can pump out). CaO2 = how much oxygen is available to grab. CvO2 = ability of tissue to grab oxygen.
What is a normal resting cardiac output? What about when exercising? What determines how high you can get your cardiac output?
Normal = 5 L/min. Exercising 10-25 L/Min. Your hear rate is what determines CO.
What is the equation for cardiac output?
CO = VO2 / (a - vO2)
What is strength?
The ability to exert a force one time.
What is endurance?
The amount of external force a muscle can exert over an extended period of time.
What are the differences between concentric, eccentric and isometric contraction?
Isometric contraction does not occur across a joint. Eccentric = muscle origin and insertion moving further apart. Concentric = origin and insertion move closer together.
What type of contractions most often lead to injury?
High load eccentric contractions.
What is encompassed by neuromotor fitness?
Integration of balance, agility, coordination, strength and endurance.
What set of criteria help to determine your VO2 max?
Oxygen plateau with increased workload, respiratory system is buffering lactate production, RER > 1.1, HR > 90% age predicted and RPE > 17.
What is the wingate test used for measuring?
Anaerobic power. You pedal as fast as you can go on a cycle and you pedal against a weight that is really heavy.
What is the core principle to consider when implementing physical fitness programs?
Overload. Gains can only come about with progressively greater demands.
What ingredients lead to adaptation after overload stimulus is applied during exercise?
Changes in physiologic function during training, rest and recovery.
What is the SAID principle?
Specific Adaptations to Imposed Demands (exercise of choice increases performance specifically to the type of exercise)
What are the different periods used for exercise programs?
Activation, strength, muscular endurance, rest and recovery.
What are the recommendations for increasing cardiorespiratory fitness with exercise programs?
150 min/wk of moderate exercise or 75 min/wk of vigorous exercise
What methods can you use to make sure you are in the moderate to vigorous range of exercise?
60-90% of your max heart rate. You can also use the Method of Karvonen where you find your heart rate reserve (HR max - Resting HR). You then determine your target heart rate (Resting HR + desired % of HRR to be used).
What is the standard formula for determining maximal heart rate?
220 - age.
Why do people starting to exercise see early gains faster?
Neurons get sharper in the initial phase and they innervate more tissue. Hypertrophy factors take longer to see.
What factors determine a soldier’s overall fitness?
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What should you advise commanders when incorporating physical training activities?
Don’t use exercise as punishment and be a key player in exercise education.
