Respiration, pH, and Training Performance

Question 1

pH

Answer 1

measure of H+ ions in concentration

Question 2

acid

Answer 2

molecule that can liberate H+ ions

Question 3

base

Answer 3

molecule that is capable of combining with H+ ions

Question 4

high pH

Answer 4

H+ ions released

Question 5

low pH

Answer 5

H+ ions accepted

Question 6

increased ventilation (arterial partial pressure of oxygen)

Answer 6

decrease in arterial partial pressure of oxygen stimulates peripheral chemoreceptors and increases nerve impulses

respiratory centers increase nerve impulses

respiratory muscles increase contractions

Question 7

increased ventilation (arterial pH)

Answer 7

decreased arterial pH stimulates peripheral chemoreceptors and increases nerve impulses

respiratory centers increase nerve impulses

respiratory muscles increases contractions

Question 8

increased ventilation (arterial partial pressure of CO2)

Answer 8

increase arterial pressure of CO2 stimulates peripheral chemoreceptors by increasing H+ in blood i.e. decreasing pH

increase stimulates central chemoreceptors by increasing arterial pressure of CO2 in the 4th ventricle leading to increased H+ in 4th ventricle

both chemoreceptors increase nerve impulses

respiratory centers increase nerve impulses

respiratory muscles increase contractions

Question 9

delayed onset muscle soreness (DOMS)

Answer 9

appears 24-48 hours after strenuous exercise due to microscopic tears in the muscle fibers resulting in an inflammatory response

Question 10

common training mistakes

Answer 10

overtraining

undertraining

performing non-specific exercises

failure to schedule a long-term training plan

failure to taper before a performance

Question 11

overtraining

Answer 11

decreased performance

loss of body weight

increased number of infections

chronic fatigue

elevated HR and blood lactate levels during exercise

psychological staleness

Question 12

physical activity readiness questionnaire (PAR-Q)

Answer 12

7 questions

if client says says to one or more then they need to be referred to a medical doctor before starting physical activity

Question 13

FIIT-VP

Answer 13

used to design a program for increasing fitness/muscle mass

Question 14

FIIT-VP

Answer 14

used to design a program for increasing fitness/muscle mass

Question 15

frequency

Answer 15

CV fitness - 3 to 5 days per week

muscular fitness - 2 to 3 days per week; sessions separated by 48 hours

Question 16

intensity

Answer 16

CV fitness - depends on habitual activity and fitness level
deconditioned = 57-67% HRmax
conditioned = 84-94% HRmax

muscular fitness - inversely proportional to number of repetitions

Question 17

time

Answer 17

CV fitness - moderate = 150 min/week
vigorous = 75min/week
combo = 20-30min for 3-4 days/week

muscular fitness - 2-4 sets with rest intervals of 2-3minutes between sets

Question 18

type

Answer 18

CV fitness - large muscle group activity or aerobic-based machines

muscular fitness - free weights, machines, body weight

Question 19

volume

Answer 19

CV fitness - given in METS

muscular fitness - muscle groups should be trained for 2-4 sets