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KNPE327 > WEEK 3 > Flashcards

WEEK 3 Flashcards

1
Q

Length of time in moderate intensity zone

A

Steady state for hours

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2
Q

Metabolism in moderate intensity zone

A

-ATP outflow matched w aerobic ATP inflow
-High reliance on fats, still relies on carbs
-Low ADP, H+ and Pi, high glycogen

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3
Q

What type of race falls under the moderate intensity zone?

A

Marathon (zone 2)

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4
Q

Length of time in severe intensity zone

A

Steady state for 1 hour

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5
Q

Metabolism in severe intensity zone

A

-Increased reliance on CHO metabolism (the higher the intensity, the more you rely on CHO)
-Increased ADP, H+ and Pi+, reduced glycogen
-ATP demand matched by aerobic inflow but its harder

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6
Q

What races fall under heavy intensity zone?

A

5k and 10k

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7
Q

Length of time in severe intensity zone

A

Non steady state, few min

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8
Q

Metabolism in severe intensity zone

A

-Mismatch btwn ATP demand and aerobic inflow
-Increased ADP= more anaerobic glycolysis and therefore more fatigue inducing metabolites such as H+ and Pi+, further reduction in glycogen

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9
Q

What length of race falls under severe intensity zone?

A

1500m

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10
Q

What length of race occurs in extreme intensity domain?

A

100-800m

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11
Q

Why does HR decrease during ultra endurance running events?

A
  1. Power output decreased, Vo2 decreased (they are tightly coupled), lower CO required to match that VO2
    OR
  2. SV is increasing while VO2 and CO stay the same
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12
Q

What is cardiac output tightly coupled to?

A

Vo2
As we increase VO2, CO increases linearly and so does HR

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13
Q

Why do people get slower in ultra running events?

A
  • Muscle damage and fatigue
  • Glycogen depletion
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14
Q

Glycogen depletion at high intensities

A

Rapid glycogen depletion, can only perform for a short duration

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15
Q

Glycogen depletion at low intensity exercise

A

Slower rates of glycogen depletion and can sustain this much longer

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16
Q

What happens when we deplete our glycogen stores?

A

Fatigue
Rely more on oxidation of fats but fats provide a limited amount of energy

17
Q

What is the key determinant of fatigue at exercise durations greater than 60 min?

A

Glycogen depletion

18
Q

How does ingestion of carbs during exercise improve performance?

A

Prevents glycogen depletion
**exercise intensity matters

19
Q

Previous recommendation of carbohydrate ingestion

A

60-90 g carbs/hour of exercise
Carb drinks such as gatorade (bloating and GI discomfort)

20
Q

Current recommendations for carbohydrate ingestion

A

130+ g carbs/hour
Gels (easier to consume)

21
Q

Drafting

A

Surrounding one cyclist who the team wants to win with other cyclists during the race to break the air resistance so it requires less effort to cycle for most of the race

22
Q

Burning matches

A

Every time a cyclist puts in a high effort “burning a match” which depletes glycogen and makes it harder throughout the race to replenish muscle glycogen

23
Q

Final effort

A
  • During the final climb cyclists enter severe intensity domain when they stand and accelerate
  • Mismatched ATP outflow and aerobic ATP inflow
  • Leads to glycogen depletion and burning matches
24
Q

How can burning a match effect the next day?

A

Progressive decline in muscle glycogen as cyclists keep burning matches which and affects future races

25
Q

David Roche training style

A

Rather than testing and training an endurance athlete’s LT to determine performance, he only works to train Vo2 max bc if you can increase Vo2 max, everything else will also increase (LT and CP)
Trained to improve 5k

26
Q

What is meant by “be aggressively open minded and curious”?

A

David Roche provides an anomaly, and these anomalies are what lead to revolutions

27
Q

Where does gas exchange between the air and blood occur?

A

Alveolar air sacs

28
Q

What is the efficiency of gas exchange dependent on?

A

Ventilation

29
Q

Respiratory exchange ratio (RER)

A

Ratio between VCO2 and VO2

30
Q

What does a RER value of less than 1 indicate?

A

Aerobic metabolism is involved
*CO2 production equal to or less than O2

31
Q

What does a RER value of greater than 1 indicate?

A

Anaerobic metabolism is involved.

32
Q

Respiratory quotient (RQ)

A

The ratio of carbon dioxide produced to oxygen consumed by the cells each minute
RER provides a good estimate of RQ

33
Q

Tidal volume

A

Volume of air drawn into and expired out of lungs during a respiratory cycle

34
Q

How does arterial gas composition change during exercise?

A

It doesn’t; it remains constant

35
Q

What components of ventilation increase during exercise?

A

Tidal volume, respiratory rate
O2 and CO2 production

36
Q

What state must you be exercising in to use oxygen consumption as a measure of total metabolic rate?

A

Aerobic stead state condition
Anaerobic glycolysis steady state condition

KNPE327 (6 decks)

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