Post midterm 2 Flashcards
Anaerobic Alactic System
a.k.a. High Energy Phosphate, ATP-PC
*Location:
* Primary Energy Source:
* Byproducts:
* Energy Yield:
* Duration of Activity:
* Sporting Events:
* Advantages:
* Limiting Factors:
* Recovery:
*Location: Sarcoplasm
* Primary Energy Source: Stored ATP and PC
* Byproducts: none
* Energy Yield: 1 ATP
* Duration of Activity: 8-12sec
* Sporting Events: 100m sprint, high jump
* Advantages: High energy in short time
* Limiting Factors: concentration of stores
* Recovery: 2-3mins (30s half recovery)
Anaerobic lactic system
a.k.a (Anaerobic glycolysis)
* Location
* Primary Energy Source:
* Byproducts:
* Energy Yield:
* Duration of Activity:
* Sporting Events:
* Advantages:
* Limiting Factors:
* Recovery:
Location: Sarcoplasm
Primary energy source: stored glucose and glycogen
Byproducts: Lactic acid
Energy yield: 2 ATP (glucose)
Duration of activity: 20s-3m
sporting events: 200-400m sprint, 50m sprin
Advantages: fairly quick delivery of energy
Limiting factors: concentration of stored glycogen and lactic acid buildup
Recovery: 2hrs
Aerobic system
a.k.a oxidative system
* Location
* Primary Energy Source:
* Byproducts
* Energy Yield
* Duration of Activity:
* Sporting Events:
* Advantages:
* Limiting Factors:
location: Mitochondria
Primary energy source: Glycogen (CHO), glucose (CHO), fats
ByProducts: H20 and CO2
Energy yield: 36 ATP (glucose) 460 ATP (TG/fat)
Duration of activty: > 3 mins.
sporting events: Walking, jogging, swimming, walking up stairs
Advantages: Large amount of energy over a
long period of time, removal of lactic acid
Limiting factors: Lung function, max. blood flow, oxygen availability, excess. energy demands
rate of accumulation of lactic acid can be decreased by:
- reducing the rate of lactate production
- increasing effectiveness of aerobic oxidative system - Increasing the lactate elimination
Aerobic Power or VO2 max evaluated by:
(ml/min/kg) maximal volume of oxygen that can be consumed per kilogram of mass in a given time.
Absolute vs. Relative VO2 max
Absolute = (L/min)
Relative = (ml/min/kg)
What are the primary roles of the cardiovascular system?
- to transport oxygen from the lungs to the
tissues - to transport CO2 from the tissues to
the lungs - to transport nutrients from the digestive
system to other areas in the body - to transport waste products from sites of
production to sites of excretion.
Sorting Activity
* Right Atrium
* Left Atrium
* Right Ventricle
* Left Ventricle
* Lungs
* Pulmonary Arteries
* Pulmonary Veins
* Aorta
Right atrium
right ventricle
pulmonary arteries
lungs
pulmonary veins
left atrium
left ventricle
aorta
define Diastole and systole
Diastole: ventricles relaxing & filling with
blood
Systole: ventricles contracting, push blood
through
All arteries carry oxygenated blood, except ___________. All veins carry deoxygenated blood except ___________.
Pulmonary artery and pulmonary vein.
Plasma carries approx __% blood, comprised mainly of water __%.
55% blood, 90% water
identify the components of the respiratory system
-Diaphragm/ribs
-pharynx/trachea
-bronchioles/lungs
describe the physiology characteristics of the respiratory system
-Diaphragm/ribs: increase in volume, decrease in pressure.
-Pharynx/trachea: air passes through nasal cavity
-Bronchioles: 23+ branching bronchioles
Summarize the function of the RS in
maintaining optimal health and performance
To maintain muscle energy supply:
* Nutrients must be delivered
* Oxygen must be delivered
* By-products must be removed
Discuss the physical activity demands of, and training effects on the cardiovascular and respiratory system collectively.
the physical demands of training are O2, which is carried by hemoglobin. Aerobic needs O2 gives off CO2 & H2O
define cardiorespiratory
refers to the integrated function of the cardiovascular and respiratory systems working together to supply oxygen to the body and remove carbon dioxide and other waste products.
what are the effects of aerobic fitness or what are the effects of the lack of?
-effects of aerobic fitness: Increased stroke volume, Larger and more efficient heart. Increased storage of glycogen, triglycerides in muscle (& in liver).
-Lack of aerobic fitness: Hypertension, heart disease, chronic back pain and obesity.
Identify aerobic physical activity
requirements for health
A minimum of 150 minutes
MVPA (moderate to vigorous physical activity) weekly.
Discuss general guidelines for
prescription
- Never train extremely hard on consecutive days
- Training extra hard no more than 3x per week
- Schedule one extra-hard, all-out workout 1x per week
- Use cross-training in aerobic component
- Use maintenance approach after reaching your desired level of fitness
- Monitor your progress carefully (know your body and allow it to
direct you) - Dress appropriately for ease of movement & temperature regulation
- Choose soft surfaces whenever possible
- Warm up and cool down
(FITT prescription)
Outline ways to monitor aerobic intensity
-Karvonen equation (MHR - RHR) x Intensity + RHR (RHR= resting heart rate)
-max HR= 220 - age.
- Borg scale (6-20)
List ways in which aerobic fitness can be
measured
-VO2 max
Discuss sex differences in VO2 max
Females typically report a
10 - 15% lower VO2 max
than males (even when
expressed in relative
values)
- this is due to females having less hemoglobin due to less muscle mass. (hemoglobin carries oxygen)
Identify and describe the 6 essential nutrients (carbs, fats, proteins, vitamins, minerals, and water)
- Know caloric values of PRO, CHO, Fats
- Know the importance of macronutrients
-Carbohydrates (primary source of energy) 4 cal/g
* Fats (Insulate the body and cushion organs) 9cal/g
* Proteins (broken down into amino acids, Essential for regulating metabolism, Important in growth) 4 cal/g
* Vitamins (water soluble: B and C), (Fat soluble (A, D, E, K)
* Minerals (Necessary for
1. Structural elements (teeth, hormones, muscles)
2. Regulation of body functions (muscle contractions,
blood clotting, heart function)
3. Aid in the growth and maintenance of body tissues
4. Catalytic action in energy release
- Water- (1. Nutrient transport
2. Waste transport
3. Digestion & absorption
4. Regulation of body
temperature
5. Lubrication
6. Chemical reactions
Understand the nutritional requirements and components of a healthy diet
- Eat a variety of healthy food
each day - Limit highly processed food
- Make water your drink of
choice - Limit food high in sodium,
sugar, and saturated fat - Use food labels
- Be aware that food marketing
can influence your choices.
Differentiate between the terms overweight, overfat,
and obesity
Overweight refers to excess body weight, overfat targets high fat levels relative to lean mass, and obesity signifies a clinical condition with severe health risks due to excessive fat accumulation.
Health problems due to overfat
Surgical risk
anesthesia needs and risk of wound infection
Pulmonary disease
Excess weight over lungs
Type II Diabetes ( once called Adult-onset diabetes
mellitus)
Enlarged fat cells poorly bind with insulin and
poorly respond to the message insulin sends to the
cell
Hypertension
miles of blood vessels found in fat tissue
Health problems due to obesity
Linked to heart
disease, cancer,
stroke, diabetes,
atherosclerosis and
more
The ‘driver’ for
increased blood
fats, blood pressure
and blood sugars
Examine obesity trends in Canada
-Approx. 30% of
Canadian children
aged 5 – 17 are
overweight or obese.
-28% of Canadian adults are obese
present the concept of caloric balance in weight control
-If EI > EO, then weight gain
-If EI < EO, then weight loss
-The best way to facilitate healthy body
composition maintenance (or loss of body fat) is through a combination of healthy eating and exercise.
examine the role of exercise in maintaining a healthy body composition
-Depresses appetite
-Maximizes fat loss and minimizes loss of lean muscle tissue
-Burns a high number of calories and increases
metabolic rate
-Changes the way your body handles fat
Describe biomechanical principles of injury
-Training load = < elastic limit
– Micro-failure building new tissue
– Positive training effect
-Training load = > elastic limit
– Permanent Injury
– failure
Discuss injury treatment and rehabilitation
Treatment
– Received by patient from a health care
professional
– Promotes healing
– Improves quality of injured tissue
– Allows quicker return to activity
Rehabilitation
– Therapist’s restoration of injured tissue
+ patient’s participation
– Individualized for each person
List and describe common soft tissue injuries
-Contusions
-Strains & Sprains
-Dislocations
-Fractures
-Concussions
-Growth Plate
Outline injury prevention methods
-Protective equipment
- Warmup and cool down
-Keeping fit & flexible
–“Use it or lose it”
- Eating & resting
– Proper nutrient
– Adequate rest
– Avoid overtraining
Contrast the traditional Eurocentric view of health with other perspectives
Chinese view- tradition that sees person as a combination of body, mind and spirit. Integrative medicine seeks to integrate the whole person.
Hindu view- Multidimensional and includes physical ,mental, social, and spiritual wellbeing.
Indigenous view-The Medicine Wheel Sacred symbol reflecting knowledge of
the universe and balance of life.
Explain the inter-related components of health
Eurocentric society’s overriding
approach to “Health Care” has
been Reactive or Curative.
i.e. if you are free of disease, you are
healthy…
List the 5 components of health related physical fitness
- cardiorespiratory endurance
-muscular flexibility - muscular strength
- muscular endurance
- body composition
Understand the role physical activity plays in health & wellness
We need physical activity so we can preform our daily tasks, if we couldnt do that we would be depressed and that would cause many other health factors to become bad and then u have a shitty life.
List the CSEP Physical Activity and Movement Guidelines across the lifespan
-Adults: Moderate to vigorous activity for 150 minutes a week. Sleep 7-9 hours. 8 hours of sedentary life time or less.
-Children (5-17): at least 60 minutes of moderate-vigorous exercise a day. 9-11 hours of sleep, 8-10 hours of sleep for 14-17. No more than 2 hours of sedentary life style in a day.
- Muscle cells store limited amounts of ATP
- 3 “metabolic __________” to produce or
resynthesise ATP
pathways
2 Anaerobic pathways (without oxygen)
- Alactic System (Phosphocreatine/ ATP-CP)
- Lactic System (Anaerobic Glycolysis)
Aerobic pathway (with oxygen)
Oxygen System (Oxidative)
10s 30s 60s 2m 10m 30m
aerobic: __% __% __%__%__% __%
anaerobic: __% __%__%__%__% __%
Aerobic: 10%, 20%, 30%, 40%, 85%, 95%
anaerobic: 90%, 80%, 70%, 60%, 15%, 5%
In exercise, we increase the muscles’ need for O2 which is carried from lungs to muscle via __________ in erythrocytes (RBC)
hemoglobin
Muscle contractions produce by-products that must be eliminated.
a.) Anaerobic produces __________
b.) Aerobic needs O2 gives off __________
a.) lactic acid
b.) co2, and H2O
AEROBIC TRAINING
33. _____O2 carrying capacity of blood
– increased red blood cells
34. _____ Stroke Volume of heart
– hypertrophy
35. _____ capillaries in muscle
36. _____ O2 extraction in muscle
– more mitochondria in muscle
37. _____ storage - glycogen, triglycerides & their enzymes in muscle (& in liver)
33.) increase
34) increase
35) increase
36) increase
37)increase
ANAEROBIC TRAINING
38. ______ resting heart rate (RHR)
39. ______ heart rate at any given load (submaxHR)
40. ______ recovery time
41. ______ resting blood pressure
42. ______ blood lipids
43. ______ max HR
38) decrease
39)decrease
40)decrease
41)decrease
42)decrease
43) same
FITT: prescription for exercise
what do each letters mean?
FREQUNECY
INTENSITY
TIME
TYPE
simple carbs include:
- monosaccharides = glucose, fructose, galactose
- disaccharides = sucrose, maltose, lactose
complex carbs include:
- Polysaccharide = glycogen & starches
nonessential amino acids are produced by…
produced by body if not obtained in diet
essential amino acids are produced by…
they must be obtained in your diet.
which is better, Saturated fat or unsaturated fat? and why?
Unsaturated fat (monounsaturated, polyunsaturated) is better because it doesnt lead to increased cholesterol which is bad.
Water soluble vitamins? and their functions
B and C
B: Energy production and RBC formation
C: maintenance of bones, teeth and ANTI-OXIDANT.
Fat soluble vitamins? and their functions
A, D, E, K
A: hair and skin growth
D: maintenance of bones and teeth
E: Formations of RBC’s and ANTI-OXIDANT
K: Important of blood clotting
BMI > __ associated with an increased
risk of developing health problems
30
Risk of developing health problems is
also associated with BMI’s classified as
being within the underweight range,
BMI < ____
18.5
An excessive accumulation of fat at
which the fat becomes a chronic health
risk
> __% in women and > ___-___% in men
20-25% for men
30% for women
the types of forces acting on tissue
-tension
-compression
-bending
-shear
-torsion
What does soluble fiber do?
Lowers blood cholesterol
Slows absorption of glucose
What does insoluble fiber do?
Facilitates feces elimination
Can prevent constipation, lower intestinal
tract cancer.
