Physiology-Physical Fitness

Question 1

What is the difference between physical activity, exercise and conditioning?

Answer 1

Exercise is planned physical activity with a goal. Conditioning is regular exercise over an extended period of time.

Question 2

What is physical fitness?

Answer 2

The ability to carry out daily tasks with undue fatigue.

Question 3

How does performance differ from health/fitness?

Answer 3

Fitness translates to the ability to perform a specific task under specific conditions. The training in performance is also periodized.

Question 4

What muscle energy system is really what ends up limiting the amount of exertion muscle can do?

Answer 4

Glycolytic phase because of production of lactic acid. Notice increasing amount of lactate as exercise intensity gets more intense in the Borg scale (RPE).

Question 5

What measure of aerobic fitness is most accurate? What does it measure?

Answer 5

VO2 max. It measures the ability to take in, transport and deliver O2 to skeletal muscle for use. It is measures in L/min.

Question 6

What is an average VO2 max of healthy individual?

Answer 6

40-60 L/min

Question 7

What is a MET?

Answer 7

It is a measure of oxygen consumed during an activity. 1 MET = 3.5 mL oxygen consumed/kg of body weight/minute.

Question 8

What is the border between moderate and intense exercise?

Answer 8

6 METS (Talk test)

Question 9

What measurement is useful in determine which biochemical pathway you are utilizing most for your energy?

Answer 9

Respiratory Exchange Ratio (RER). It is the ratio of VCO2 : VO2.

Question 10

How do the people over at CHAMP know that you are working hard to achieve your actual VO2 max?

Answer 10

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.

Question 11

How do we measure cardiorespiratory fitness?

Answer 11

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.

Question 12

What is a normal resting cardiac output? What about when exercising? What determines how high you can get your cardiac output?

Answer 12

Normal = 5 L/min. Exercising 10-25 L/Min. Your hear rate is what determines CO.

Question 13

What is the equation for cardiac output?

Answer 13

CO = VO2 / (a - vO2)

Question 14

What is strength?

Answer 14

The ability to exert a force one time.

Question 15

What is endurance?

Answer 15

The amount of external force a muscle can exert over an extended period of time.

Question 16

What are the differences between concentric, eccentric and isometric contraction?

Answer 16

Isometric contraction does not occur across a joint. Eccentric = muscle origin and insertion moving further apart. Concentric = origin and insertion move closer together.

Question 17

What type of contractions most often lead to injury?

Answer 17

High load eccentric contractions.

Question 18

What is encompassed by neuromotor fitness?

Answer 18

Integration of balance, agility, coordination, strength and endurance.

Question 19

What set of criteria help to determine your VO2 max?

Answer 19

Oxygen plateau with increased workload, respiratory system is buffering lactate production, RER > 1.1, HR > 90% age predicted and RPE > 17.

Question 20

What is the wingate test used for measuring?

Answer 20

Anaerobic power. You pedal as fast as you can go on a cycle and you pedal against a weight that is really heavy.

Question 21

What is the core principle to consider when implementing physical fitness programs?

Answer 21

Overload. Gains can only come about with progressively greater demands.

Question 22

What ingredients lead to adaptation after overload stimulus is applied during exercise?

Answer 22

Changes in physiologic function during training, rest and recovery.

Question 23

What is the SAID principle?

Answer 23

Specific Adaptations to Imposed Demands (exercise of choice increases performance specifically to the type of exercise)

Question 24

What are the different periods used for exercise programs?

Answer 24

Activation, strength, muscular endurance, rest and recovery.

Question 25

What are the recommendations for increasing cardiorespiratory fitness with exercise programs?

Answer 25

150 min/wk of moderate exercise or 75 min/wk of vigorous exercise

Question 26

What methods can you use to make sure you are in the moderate to vigorous range of exercise?

Answer 26

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).

Question 27

What is the standard formula for determining maximal heart rate?

Answer 27

220 - age.

Question 28

Why do people starting to exercise see early gains faster?

Answer 28

Neurons get sharper in the initial phase and they innervate more tissue. Hypertrophy factors take longer to see.

Question 29

What factors determine a soldier’s overall fitness?

Answer 29

*

Question 30

What should you advise commanders when incorporating physical training activities?

Answer 30

Don’t use exercise as punishment and be a key player in exercise education.