Name the four ATP energy systems and how long they provide energy for. - Answer- ATP-CP - 1-10 sec's at very high intensity \nGlycolytic - high intensity
... [Show More] 10 secs - 2-3 min\nOxidative - mid to low intensity +2 min\nFatty Acid Oxidation - low intensity +2 min
How many units of ATP does each ATP energy system deliver? - Answer- ATP-CP: 1 unit of ATP/ unit of CP
Glycolytic: 2-3 ATP/unit of glucose
Oxidative: 38 ATP/ unit of glucose
Fatty Acid Oxidation: 100 ATP/unit of fatty acid
What is EPOC? - Answer- excess post-exercise oxygen consumption
What is the lactate threshold? - Answer- The point at which the aerobic system cannot supply enough ATP for the needs of the body
What type of fuel does the ATP-CP energy system use? - Answer- Stored ATP
what type of fuel does the glycolytic system use? - Answer- blood glucose, muscle glycogen
what type of fuel does the oxidative system use? - Answer- blood glucose, muscle glycogen
what type of fuel does the fatty acid oxidation system use? - Answer- fatty acids in the blood stream
What is the work to rest ratio for ATP-CP interval training? - Answer- 1:3-1:6
What is the work to rest ratio for glycolitic system interval training? - Answer- 1:2-1:5
What is the work to rest ratio for oxidative system interval training? - Answer- 1: .5 - 1:1
Why do you not use work relief to train ATP-CP system? - Answer- Adequate rest is needed to replenish ATP in the cells
Why would you use work relief to train glycolytic system? - Answer- Blocks ATP replenishing of ATP
Body relies on lactic acid
Oxidative interval training, why rest relief? - Answer- If lactic acid not cleared from the system the glycolic system is less able to provide energy therefore giving a stronger training stimulus to the oxidative system
How much rest should be between ATP-CP training interval sets? - Answer- 5-10 min
How much rest should be between glycolytic training interval sets? - Answer- 10-12 min
How much rest should be between oxidative training interval sets? - Answer- 10-15 min
What is the definition of energy? - Answer- The body's ability to do work
What is anaerobic metabolism? - Answer- without oxygen
What is aerobic metabolism? - Answer- with oxygen
What is the function of the right atrium and right ventricle? - Answer- Collect blood from the tisues and move it through the lungs
What is the function of the left atrium and left ventricle? - Answer- receive blood from the lungs and moves it to the tissues of the body and back to right side of heart
Veins carry blood into or away from the heart? - Answer- into
Arteries carry blood into or away from the heart? - Answer- away
Oxygenated blood leaves the heart via the? - Answer- aorta
How many liters of blood typically circulate in an adult every minute? - Answer- 5L
Blood pressure is the result of? - Answer- Blood being pumped out of the heart and pressing against the arterial walls
What is an average resting blood pressure? - Answer- 120/80 (mmHg)
What is name of function of the top number with regards to blood pressure? - Answer- systolic, the pressure exerted on the walls of the arteries as the heart contracts
What is name of function of the bottom number with regards to blood pressure? - Answer- diastolic, the pressure exerted on the walls of the arteries as the heart relaxes
During exercise what happens to systolic blood pressure? - Answer- Rises quickly to about 200 mmHg then levels off
During moderate exercise what happens to the diastolic blood pressure? - Answer- remains relatively stable
During what kind exercise might blood pressure spike to higher levels then 200 mmHg? - Answer- weightlifting as the muscular contractions compress the arteries and resist blood flow
Aprox average resting heart rate? - Answer- 72bpm
Where is the carotid artery and what can it be used to measure? - Answer- neck below jaw line, blood pressure
Where is the radial artery and what can it be used to measure? - Answer- wrist, blood pressure
What is stroke volume? - Answer- the amount of blood that the left ventricle ejects in one beat
What is the average stroke volume at rest for a typical male? - Answer- 70 milliliters
What happens to SV as client becomes fitter? - Answer- ventricles become larger
contract with more force
SV increases
trained deliver more blood/heartbeat vs. an untrained
What is cardiac output? - Answer- the amount of blood that the heart ejects in 1 minute
What is the equation for determining cardiac output? - Answer- CO=SVxHR
What happens to stroke volume during moderate exercise? - Answer- increases early and rises until it plateaus
What happens to HR during exercise? - Answer- intensifies to maximal levels before exhaustion
What are the benefits of better cardiac output? - Answer- - means that heart will beat fewer times ( more rest for heart\n- able to deliver more oxygen and nutrients to working muscles with less effort
Ventilation refers to? - Answer- the mechanical process of moving air in and out of the lungs
Diffusion refers to? - Answer- The way gases are exchanges in the lungs
The average adult male has a lung volume of? - Answer- 4-6 liters
What is the rate of pulmonary ventilation at rest? - Answer- 10 liters per minute
What is the rate of pulmonary ventilation during the first minute of exercise? - Answer- 45 liters per minute
After two minutes pulmonary ventilation can increase to? - Answer- 60 liters per minutes
What are the rates of pulmonary ventilation for a well conditioned athlete? - Answer- 220 Liters per minute
What is VO2max? - Answer- the maximum amount of oxygen that body can extract and use.
How is VO2max measured? - Answer- maximum volume of liters of O2 per minute relative to body mass
What are the two main factors that contribute to VO2max efficiency? - Answer- the heart's ability to distribute blood \n\nthe muscles ability to extract and use oxygen
What is EPOC oxygen used for? - Answer- to bring the body back into homeostasis
Why is active recovery (cool down) important? - Answer- supports heart and circulatory system to redistribute blood to all body parts
What are some of the benefits of cardiovascular training? (6) - Answer- - reduce BP\n- reduces resting HR\n- improves daily activities \n- improvement in oxygen delivery and extraction \n- increased stroke volume \n- creased number and size of mitochondria
What does FITT stand for? - [Show Less]