Untitled spreadsheet - Sheet1 (5) Flashcards
Define Energy Continuum
Energy continuum describes which energy system is used for physical activity.
What are some facts about the Energy Continuum for physical activity?
The three energy systems contribute based on duration and intensity, with one being the main provider.
For each energy source, what is the duration and give an example?
ATP-PC: <10 sec, 100m sprint; ATP-PC & Anaerobic Glycolytic: 8-90 sec, 200m run; Anaerobic Glycolytic & Aerobic: 90 sec-3 min, 1500m race; Aerobic: 3+ min, marathon.
What are the differences in ATP between slow and fast twitch muscle fibres?
Slow twitch uses aerobic system for ATP production, while fast twitch relies on anaerobic glycolytic system.
Define Oxygen Consumption
Oxygen consumption is the amount of oxygen used to produce ATP.
Define VO2 Max
VO2 max is the maximum volume of oxygen muscles can take up per minute.
Define Sub-maximal Oxygen Deficit
Sub-maximal oxygen deficit occurs when there is insufficient oxygen at the start of exercise to produce energy aerobically.
How does oxygen consumption work during exercise?
During exercise, oxygen consumption increases to provide ATP until circulatory system and mitochondria can meet demand.
What is oxygen consumption also known as?
Oxygen consumption is also known as VO2.
What does MAOD refer to?
MAOD refers to Maximum Oxygen Deficit, indicating anaerobic capacity.
What is EPOC?
The amount of oxygen consumed during recovery above that which would have been consumed at rest during the same time.
What are the two main components of EPOC?
Fast component: Restoration of ATP and phosphocreatine stores. Slow component: Oxygen consumed during the slow replenishment stage (lactic acid removal).
Define fast component
The restoration of ATP and phosphocreatine stores and the re-saturation of myoglobin with oxygen.
What are the ways lactic acid can be removed?
Converted back into pyruvate and oxidised into CO2, converted into blood glucose and glycogen, converted into protein, removed in sweat and urine.
What is the cori cycle?
The process where lactic acid is transported in the blood to the liver where it is converted to blood glucose and glycogen.
Why can most of the lactic acid be oxidised in mitochondria?
Exercise keeps metabolic rate high, capillaries dilated, allowing oxygen to flush through and oxidise lactic acid.
What are the 3 main ways lactic acid can be removed?
Converted back to pyruvate and oxidised into CO2, converted into blood glucose and glycogen, converted into protein.
What are the two main nutritional windows for optimal recovery after exercise?
1.) 30 minutes after exercise: Consume carbohydrates and proteins in a 3:1 or 4:1 ratio. 2.) 1-3 hours after exercise: Consume a meal high in protein, carbohydrates, and healthy fats.
What is a lactate threshold?
The point during exercise at which lactic acid quickly accumulates in the blood.
What is OBLA?
The point where lactate levels go above 4 millimoles per litre.
Lactic acid breaks down releasing hydrogen ions which combine with sodium ions or potassium ions to form the salt lactate
How does lactate accumulation work?
Lactic acid rapidly accumulates in the blood. We are constantly producing small amounts of lactate due to red blood cell activity when working at a low intensity but the levels are low and the body deals with these effectively. However, the intensity of the exercise increases and the body is unable to produce enough oxygen to break down lactate, the levels of lactate build up known as OBLA
How does the lactate threshold work?
At rest 1-2 millimoles per litre of lactate can be found in the blood. However, during intense exercise levels of lactate will rise dramatically and as it starts to accumulate, OBLA occurs. Usually occurs when concentration is around 4mmol per litre. Measuring OBLA gives an indication of endurance capacity
How does OBLA work?
Average-50-60% of their VO2 max. Elite-70-80% or 90% of their VO2 max
What is the percentage of VO2 max for each type of performer as an expression for lactate threshold?
Exercise intensity-when glycogen is broken down in the absence of oxygen into pyruvic acid, lactic acid is formed. Muscle fibre type-slow twitch produce less lactate than fast twitch, slow use glycogen as a fuel but is broken down much more efficiently. Rate of blood lactate removal-if lactate production increases, then lactate will start to accumulate in the blood until OBLA is reached. Respiratory exchange ratio-as this ratio between CO2 and oxygen increase and gets closer to 1:0 glycogen becomes the preferred fuel. Fitness of the performer-A person who trains regularly will be in a better position to delay OBLA as adaptations occur to trained muscles
What are some factors affecting the rate of lactate accumulation?
A process which aids the removal of lactate and maintains acidity levels in the blood and muscle
What is buffering?
Sprinters or power performance due to their body being adapted to cope with higher levels of lactate
Who commonly experiences buffering?
Lifestyle-smoking, diet. Body composition-Body fat. Gender-men 20% higher. Age-declines when you’re older. Training-improved by 10-20% following aerobic training. Genetics-inherited factors
What are some factors affecting VO2 max and aerobic power?
Increased lactate tolerance. Increased number and size of alveoli. Increased maximum of cardiac output. Increased myoglobin content
What are some physiological factors affecting VO2 max/aerobic power?
The calculation of heat in physical changes and chemical reactions
Define calorimetry
Indirect Calorimetry
Technique estimating energy expenditure through gas exchange
How Indirect Calorimetry works
Measures CO2 production and O2 consumption to calculate energy expenditure
Lactate Sampling
Monitors training intensity and predicts performance by analyzing blood lactate levels
Direct Gas Analysis
Measures inspired oxygen and expired carbon dioxide concentrations
Cycle Ergometer
Stationary bike measuring work performed
Respiratory Exchange Ratio
Ratio of CO2 produced to O2 consumed, measure of exercise intensity
Measuring VO2 Max Test
Bleep test, Harvard step test, Cooper run, Treadmill under lab conditions
Respiratory Exchange Ratio Formula
RER = CO2 expired per min / O2 consumed per min
Three RERs Values
1 = carbohydrates, 0.7 = fats, +1 = anaerobic respiration
Altitude Training
Usually done at 2500m+ above sea level where the partial pressure of oxygen is lower.
Facts About Altitude Training
50% oxygen at altitude of 5000m, resulting in lower oxygen carrying capacity of the blood and quicker onset of anaerobic respiration.
Disadvantages of Altitude Training
Difficult to train at same intensity, altitude sickness, easily lost gains, and home sickness.
Plyometrics
Involves repeated rapid stretching and contracting of muscles to increase muscle power.
Variables for Specific Training
Duration of task, intensity/speed, duration of recovery, number of work and recovery intervals.
Stretch Shortening Cycle
Concept that muscles can generate more force if previously stretched; basis for plyometrics.
Stages of Stretch Shortening Cycle
Eccentric phase, amortisation phase, concentric stage/muscle contraction.
SAQ Training
Aims to improve speed, agility, quickness through multi-directional movement drills with maximum force at high speed.
