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KNPE327 > WEEK 2 > Flashcards

WEEK 2 Flashcards

1
Q

Training principle (FITT)

A
  • Frequency: how many x
  • Intensity: %max
  • Time: how long
  • Type: running, circuit, HITT etc.
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2
Q

Minimum VO2 max for firefighters

A

45 ml/kg/min

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3
Q

Talent identification in firefighters - combine

A

Day 1
- treadmill test of aerobic capacity
- cognitive test
- swim test
Day 2
- firefighter specific testing

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4
Q

Power duration curve

A

-High power=short time ie. powerlifting
-Low power=longer duration ie. marathon running

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5
Q

What is the threshold btwn severe and extreme intensity domains?

A

Vo2max

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6
Q

What is the threshold btwn heavy and severe domains?

A

Critical power/critical speed

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7
Q

What is the threshold btwn heavy and moderate domains?

A

LT

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8
Q

What happens when running in extreme domain?

A

Fatigue accumulates rapidly

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9
Q

What length of race would mean running at Vo2max?

A

1500m
Anything shorter= above vo2max
Anything longer= below vo2max

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10
Q

What length of race would be run at/around CP?

A

5000m/ 5k or 10k
(endurance running)

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11
Q

During what length of race would lactate threshold matter?

A

Marathon

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12
Q

Olympic 5k final example

A

Elite runners have a higher CP and maintain a fast pace at beginning of the race
Accumulate fewer fatigue inducing metabolites and therefore can accelerate in last lap

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13
Q

ATPases

A

1.Myosin ATPase: cross-bridge formation
2. SERCA pump: transports calcium ions from cytosol back to SR following muscle contraction
3. Na+/K+ pump: generation of AP

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14
Q

What happens above CP threshold?

A

PCR breakdown, H+, Pi, greater mismatch btwn ATP inflow and ATP outflow, accumulation of ADP which activates anaerobic pathways such as glycolysis =FATIGUE

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15
Q

Successful running performance

A

-Run at CP and maintain CP pace
-Stay consistent to achieve steady state at fast pace

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16
Q

What is the stronger predictor of health?

A

Vo2 max is a much stronger predictor of health than resting HR but RHR is a decent marker

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17
Q

Cardiac output (CO)

A

volume of blood that the heart ejects into the circulation each min
CO=HR x SV

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18
Q

What is the average resting CO in humans ?

A

CO= 70 x 0.7
= 5.0 L/min

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19
Q

Stroke volume (SV)

A

volume of blood ejected during each beat

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20
Q

Is stroke volume higher or lower in fit individuals?

A

Higher

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21
Q

What is SV influenced by?

A

Volume of blood returning to the heart (venous return), sympathetic nerve activity and levels of circulating
epinephrine

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22
Q

How does SV change as we exercise?

A

Initially increases up to 1.5 fold and once the level of exercise exceeds 50% of the individual’s capacity, there is little further increase in SV; Only increasing HR can increase CO further

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23
Q

Capacity to increase CO in fit vs untrained individuals

A

Very fit athlete has a greater capacity to increase CO than unfit

24
Q

What does an increase in HR correspond to with regards to the cardiac cycle?

A

Shortening of cardiac cycle

25
Q

What organs account for 50% of resting blood flow?

A

Gut and kidneys

26
Q

Factors that impact HR

A

Training status- as you get fitter, speed at a given HR decreases
Cardiac drift (varying HR)
Hydration status
Temp
Altitude

27
Q

Heart rate variability (HRV)

A

The fluctuation of time intervals btwn adjacent heartbeats; marker of autonomic function

28
Q

What does high HRV mean?

A

Healthy cardiovascular system
/improved autonomic function

29
Q

What does low HRV indicate?

A

Overtraining

30
Q

Moderate intensity domain

A

Steady state for hours
ATP outflow = aerobic ATP inflow
High reliance on fats
Low ADP, H+, Pi
High glycogen

31
Q

Which zones correspond with the moderate intensity domain?

A

Zone 1 and 2

32
Q

Heavy intensity domain

A

Steady state for 1 hour
ATP demand matched by aerobic inflow
Increased ADP, H+, Pi
Decreased glycogen
Increased reliance on CHO metabolism

33
Q

Which zones correspond with the heavy intensity domain?

A

3 and 4

34
Q

Severe intensity domain

A

Non steady state
Mismatch btwn ATP demand and aerobic inflow
Increased ADP, H+ and Pi
Decreased glycogen

35
Q

Which zone corresponds to the severe intensity domain?

A

5

36
Q

Extreme intensity domain

A

Everything that occurs in the severe intensity domain to greater extent

37
Q

Which zone corresponds to the extreme intensity domain?

A

6

38
Q

Zone 1

A

Easy

39
Q

Zone 2

A

Base/ endurance

40
Q

Zone 3

A

Steady

41
Q

Zone 4

A

Tempo/threshold

42
Q

Zone 5

A

Hard/interval

43
Q

Zone 6

A

Short sprint

44
Q

What can we do with HR?

A

Resting HR
Exercise HR
HRV
Estimate VO2 max
Estimate energy expenditure

45
Q

Why does HR decrease with a training protocol?

A

SV must be higher
BV improved
Allows for a higher CO to be achieved at a lower HR

46
Q

R-R interval

A

Used to calculate HR in beats per min

47
Q

How is HR variability calculated?

A

Variability in R-R interval

48
Q

RPE in zone 1

A

<9

49
Q

RPE in zone 2

A

10-11

50
Q

RPE in zone 3

A

12-13

51
Q

RPE in zone 4

A

14-16

52
Q

RPE in zone 5

A

17-18

53
Q

RPE in zone 6

A

19-20

54
Q

What can the HR of an adult human rarely exceed?

A

180 beats/min

55
Q

In which interval of the cardiac cycle does most of the shortening occur during exercise?

A

TP interval

56
Q

How do you calculate HR from the R-R interval? (blood volume pulse)

A

HR= 1/cycle length where cycle length is the R-R interval
**then multiply by 60 seconds to get beats per min

KNPE327 (10 decks)

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