Week 8 Flashcards
1
Q
You want to make sure that Oxygen defecit occurs during
A
warm up,not when you have started your event
2
Q
How many heart beats happen in a day
A
100k
3
Q
How many gallons of oxygen rich blood are pumped a day
A
2k
4
Q
Cardiac Output =
A
heart rate x stroke volume
5
Q
A limiting factor in exercise is
A
the amount of blood the CV system can circulate to the working muscles
6
Q
Cardiac Output (Q) definition
A
the amount of blood pumped in one minute by either the LV or RV
7
Q
Stroke Volume (SV) definition
A
the amount of blood pumped by the LV or RV per beat
8
Q
Heart Rate (HR) definition
A
the number of heart beats per minute
9
Q
The Skeletal Muscle Pump
A
when the muscle is contracted, valves above the muscle open
10
Q
Little sacs in the lungs are called
A
alveoli
11
Q
where does gas exchange occur
A
in the alveoli
12
Q
Air molecules move from
A
higher pressure to lower pressure
13
Q
Inspiration Mechanics
A
- diaphragm and intercostals contract
- increase volume in thoracic cavity
- reduced air pressure in lungs
- air flows in
14
Q
Expiration Mechanics
A
- predominantly passive
- relaxation of inspiratory muscles
- decrease volume in thoracic cavity
- air pressure higher in lungs
- air moves out
15
Q
Minute ventilation definition
A
the volume of air inspired or expired in one minute
16
Q
Tidal Volume definition
A
volume of air ventilated per breath
17
Q
Respiratory frequency definition
A
number of breath per minute
18
Q
Minute ventilation =
A
tidal volume x respiratory frequency
19
Q
Components of blood
A
plasma = 55%
erythocytes = 45%
buffy coat < 1%
20
Q
Hematocrit definition
A
refers to the portion of blood composed of blood cell and formed elements
21
Q
Hematocrit levels
A
40-50% in males
45-45% in females
22
Q
Plasma makes up _____% of blood by volume and is _____% water
A
50-60% of blood by volume and is 90-95% water
23
Q
the total blood volume %
A
total blood volume is 8% body weight
23
Q
Gas exchange occurs through
A
the process of diffusion
24
98% of oxygen is carried with combination of
hemoglobin
25
Hemoglobin is a
iron contraining protein that reversibly binds with oxygen molecules
26
Systolic BP
pressure against the arterial walls when the LV contracts
- avg = 120 mm hg
27
Diastolic BP
pressure in the arteries between contractions
28
hypertension definition
high blood pressure
29
Pulse Pressure definition
systolic pressure - diastolic pressure
30
During dynamic exercise systolic BP is
170-200 mmHg
31
During static exercise systolic BP is
>250 mmHg
- significant increase in resistance to blood flow
32
decades of long distance endurance training is associated with
- coronary artery calcification
- diastolic dysfunction
- artery wall stiffening
33
During exercise ____% of blood flow is ____
85% of blood flow is diverted to skeletal muscles
34
at rest ____% of blood flow is ____
20% of blood flow is to skeletal muscles
35
a trained individual is able to ____ compared to a untrained individual
a trained individual is able to complete a higher workload at the same heart rate as a untrained individual
36
SV in higher trained individuals
continues to increase after 40% of VO2max, therefor in highly trained athletes, lower intensity exercise may not cause the stroke volume to reach a maximum
37
HIIT is effective because
participant do reach a maximum stroke volume
38
At sea level is where
individuals can attain the highest oxygen use during PA
39
Factors that determine VO2max
- the ability of the heart to pump blood
- the oxygen carrying capacity of the blood
- the ability of the working muscles to accept a large blood supply
- the ability of muscle cells to extract oxygen from blood
40
After 25, ____ declines steadily
VO2 max
41
Endurance performance depends on
- vo2max
- lactat threshold
- belief and focus
- correct training and recovery cycles
- mechanical efficiency
42
There are ____________ to what you can achieve
genetic limits
43
genetic effects
VO2max 40%
HR max 50%
maximal ventilation 60%
44
Changes from aerobic training
- improved CR system capacity
- hormonal changes
- improved cellular aerobic mechanisms
- improved emotional well being
45
cardiorespiratory changes at rest
- heart mass & volume increase
- HR decrease
- SV increase with no change in CO
- increase in BV
- increase in hemoglobin content
46
Cardiorespiratory changes during sub-maximal exercise
- decrease in HR
- increase in SV
- decrease in CO
47
Cardiorespiratory changes during maximal exercise
- increase in max SV/ max CO
- increase in max (a-v) oxygen difference
- increase in oxygen consumption
- increase endurance performance
- increase in max minute ventilation
48
What affects a clients health
- exercise
- diet
- sleeping patterns
- stress levels
49
in most jurisdictions you are allowed to
provide advice as to what constitues a healthy diet, but you cannot prescribe diets to treat disease
50
Nutritional advice is varied because
- food is complex
- interaction between food and physiology is complex
- the way food is grown is varied
- nutritional info is contradictory
51
Nutritonal advice is varied because
- ancestory and genetic adaptations matter
- research has been conducted incorrectly
- too many rules
- nutritonal guidlines are not objective
- manufacturers make unreliable claims
52
Health risks of processed food
- less fibre quanity, slowing down digestion
- kidney problems
- hormonal problems
- removal of nutrients
- highly addictive
- kills natural taste
53
traditional diets are
all low in processed foods
54
glycemic load =
(grams of carbs x glycemic index) / 100
55
three major macronutrients
proteins = 4kcal/g
carbs = 4kcal/g
fats = 9kcal/g
56
1g of alcohol produces
7kcal
57
our muscles 4 major sources of energy
- plasma glucose
- muscle glycogen
- intramuscular triglycerides
- plasma fatty acids
58
it is the goal of the body to
maintain blood glucose
- regulated by insulin and glucagon
59
if glycogen stores are full, excess blood sugar is
stored as fat in adipose tissue
60
when blood glucose is low
the liver releases stored glycogen to be broken down into glucose
61
The use of glycogen during exercise by a muscle is dependent on
1. exercise intensity
2. specific muscles involved in exercise
3. type of muscle fibre
62
Gluconeogenesis definition
the process of converting aa's into glucose
- used when you dont have enough glycogen
63
fat cannot be
converted into glucose, therefor athletes need carbs
64
intramuscular stores account for
half the total fat used in endurance events
65
glycogen stores in the body
are not large
66
protein is only used when
fat calories and CHO are insufficient
67
protein typically accounts for ____ of energy used
2-5%
68
At rest, 2/3 of ATP production comes from
fatty acids
69
at rest 1/3 of ATP production comes from
glycogen and glucose
70
it takes 80-120 minutes to deplete muscle glycogen during
endurance exercises between 65-85%
71
as exercise duration increases
the proportion of energy produced from fat increases
72
an aerobically fitter person
will be at a lower % of their VO2max than an aerobically unfit person
73
endurance training brings about a increased number of
mitochondria and increased aerobic enzymes
74
a person on a high carb diet will have
higher muscle glycogen levels than a person on a low carb diet
75
Training with low carb availability is
able to improve the bodies ability to metabolize fats, crucial for endurance races
76
diets with a lot of high glycemic index foods are associated with
chronnic diseases
77
high GI foods prior to exercise
can be a problem
78
high GI foods can
help refuel carb stores after exhaustive exercise
79
1.5g of carb per kg is
recommended within 1 hour after hard work
80
Focus on ____ instead of _____
focus on food quality instead of counting calories
