Principles of Aerobic Exercise Flashcards
The ability to perform physical work is defined as what?
fitness
Measure of the body’s capacity to use O2 is called what?
VO2Max
How is VO2Max measured?
mL of O2/kg per minute
The ability to work for prolonged periods of time and resist fatigue is called what?
endurance
What is Aerobic Exercise Training (Conditioning)?
Augmentation of the energy utilization of the muscle due to an exercise program
What is Adaptation?
CV system and muscles adapt to training stimulus over time
Measure of oxygen used by the myocardial muscle is called what?
mVO2 (myocardial oxygen consumption)
What are the 3 major energy systems?
1) ATP-PC
2) Anaerobic Glycolytic
3) Aerobic System
What is the fuel source in the ATP-PC System?
Anaerobic Glycolytic System?
Aerobic System?
PC
Glycogen
Glycogen, Proteins, and Fats
What is the energy duration during the ATP-PC System?
Anaerobic Glycolytic System?
Aerobic System?
Short, quick bursts
Moderate intensity/short duration
Long duration
Compare and contrast maximum capacity and maximum power between the 3 energy systems
Aerobic system has great maximum capacity and low maximum power whereas ATP-PC system has great maximum power and low maximum capacity. Anaerobic glycolytic system has moderate levels of each
In which energy system is oxygen required?
Aerobic system
ATP-PC system is used for the first __ seconds of exercise.
Anaerobic Glycolytic system is used from the __ - __ second of exercise.
Aerobic System is used after the __ minute of exercise
30
30-90
2
What happens to ATP in each system?
ATP-PC: it is replenished in the muscle cell with rest
Anaerobic Glycolytic: it is resynthesized in the cell
Aerobic System: it is resynthesized in the mitochondria of the muscle cell
In which system is lactic acid produced?
Anaerobic Glycolytic
Which energy system is used during a submaximal intense activity using large muscles for 3-5 minutes and repeated after rest?
All 3 systems
Describe Type I muscle fibers
Slow twitch fibers that are rich in myoglobin and mitochondria. Used during low-intensity exercises demanding endurance
Describe Type IIB muscle fibers
Fast twitch fibers that are low in myoglobin and have few mitochondria. Used during activities requiring power
Describe Type IIA muscle fibers
Have characteristics of both slow and fast twitch fibers