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58 Cards in this Set
- Front
- Back
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Peak power
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the maximum power exerted during very short, usually five seconds or less, duration work. It can also be defined as force times distance divided by time.
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Anaerobic capacity
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also known as mean power, is the average power exerted during short, typically 30 second, duration work. It is calculated by adding together each 5-second peak power output over the 30 second duration
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Fatigue index
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the percentage of peak power drop-off during high-intensity, short-duration work. The lowest power usually occurs at the end of the test because this is obviously when the candidate is the most exhausted from the high intensity work-out. It is preferable to have low fatigue index because the higher the percentage means a higher fatigue rate during the test. If your fatigue percentage is 100% twenty seconds into the test, it means that you are completely exhausted and cannot continue the experiment
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Response
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the physiological responses which occur during or immediately following an acute bout of exercise. Examples: heart rate resting and heart rate during exercise, at exercise it increase and goes away or down when we are at resting HR. Blood flow, breathing rate, heat production, lactic acid.
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Adaption
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the physiological changes following chronic exercise training. Examples: lower resting HR for exercisers, higher VO2 max for trained athletes, increased muscle mass
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Submaximal
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less than max. (aerobic)
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Maximal
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highest intensity, greatest load or longest duration (aerobically)
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Supramaximal
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above aerobic max, means it is anaerobic, example: 50 yard sprint
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How is physical fitness defined?
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Physical fitness: a physiological state of well-being that provides the foundation for the tasks of daily living, a degree of protection against hypokinetic disease, and a basis for participation in sport.
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What are the components of HRPF vs. SSPF?
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HRPF: that portion of physical fitness directed toward the prevention of, or rehabilitation from, disease as well as the development of a high level of functional capacity for the necessary and discretionary tasks of life.
SSPF: that portion of physical fitness directed toward optimizing athletic performance |
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Recommended percentage intake of carbohydrates, fat and protein
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Carbs=55-65% of totally daily intake, Fats=20-30%, and Proteins=10-15%
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Approximate amount of carbohydrate and fat stored in the human body (in kcals)
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70-75,000 kcals of fat an average body stores and carbs 1,538
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Given a daily caloric intake, know how to calculate number of grams of a nutrient needed based on the above percentages
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2000 kcal diet, about 60% is carbs. So that mean 1200 cals are carbs. You take 1200 and divide it by 4 to get your final answer of 300 grams. ***If answer was in fats, you would divide by 9, and if answer was asking for proteins you would divide by 4.
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Gluconeogenesis
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process by which glycogen is synthesized from glucose
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Glycogenolysis
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breakdown of glycogen to glucose
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Lipogenesis
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process of creating fats (this can be done using CHO, fats, or proteins)
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Lipolysis
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breakdown of fats (TGs) for use as energy
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Importance of antioxidants for athletes
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Prevent free radicals (which come from metabolism) that your body produces, so an athlete might have a higher metabolism, therefore they would have more free radicals and would have to increase antioxidants.
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Why carbohydrates are important for athletes
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1) the higher the intensity of exercise, the more important glycogen is as a fuel.
(supra, only burning carbs) 2) Fatigue 'hitting the wall' and exhaustion are tied to glycogen depletion during high intensity long duration activity |
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pounds to kg?
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divide lbs/2.2 to get kg
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Recommended protein intake based on level/type of activity
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1) Resistance training
-1.2-2.0 g/kg a day -15% of total cals 2) Endurance training -1.2-1.4 g/kg a day |
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Carbohydrate loading – how and why
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Goal is to maximize glycogen storage
-delays fatigue in endurance events -involves a gradual taper in training and an average, but gradually increasing % of CHO SEE CHART IN NUTRITION NOTES |
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How you can monitor dehydration and need for fluid replacement in athletes
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Weight loss during one exercise bout is due to water loss (see fluid chart) or you can check their urine
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Fuel utilization of Oxidative system
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carbs and fats.
Oxygen? yes |
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Fuel utilization of Glycolysis
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carbs
Oxygen? no |
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Fuel for ATP-PCr system
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PCr
Ox? no |
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ATP-PCr system!!
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Anaerobic-occurs whether or not oxygen is present
Creates immediate ATP (high rate of ATP) aka most ATP per unit of time Limited ATP production capabilities (can provide ATP for only 3 to 15 seconds of high intensity exercise because store of PCr are limited) |
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Glycolytic system
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-Anaerobic
-less immediate than ATP-PCr, but can provide ATP for longer (up to 2-3 minutes of high intensity exercise) |
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Oxidative system
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-Aerobic breakdown of food fuels (CHO, FATS, some PRO)
-has much higher ATP yield than either anaerobic system -responds more slowly than either anaerobic systems (low rate of ATP production, but HIGH CAPACITY) -least ATP in short time frames |
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Know under what conditions and how lactic acid is produced. What causes lactic acid accumulation? What are resting and maximal levels of lactic acid?
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At high intensities, L.A is produced. The shuttle molecules cannot clear all the lactate produced and accumulation occurs.
-Maximal value=~8 mmol/L but values as high as 32 mmol/L have been reported -Resting values=1-2 mmol/L |
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what activities rely primarily on anaerobic vs. aerobic metabolism?
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Anaerobic- wrestling, baseball, hockey, football, sprinting 100 meters, any high intensity, short duration activity
Aerobic- marathon runners, soccer players, walking, running, etc. |
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Know how the capacity of the anaerobic energy systems are assessed (also see lab 1)
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Wingate test, Stair climb, and Field tests
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Oxygen deficit
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the difference between the oxygen required during exercise and the oxygen supplied and utilized. Occurs at the onset of all activity.
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Excess post exercise oxygen consumption (EPOC)
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oxygen consumption during recovery that is above normal resting values
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How would ox and epoc compare between low to moderate intensity aerobic exercise and anaerobic exercise?
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Anaerobic ox. deficit is bigger than aerobic. Which means that EPOC is higher after anaerobic exercise
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How would you expect ATP and PC levels to change (from pre- to post-exercise) with supramaximal exercise?
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ATP- decreases a little bit, but evens out and pretty much stays the same.
PC-starts out high, decreases rapidly, and then sort of evens out and decreases slowly |
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How would you expect lactic acid levels to change (from pre- to post-exercise) with supramaximal exercise? What about in short term light intensity aerobic exercise?
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Muscle Lactate is going to increase rapidly and then hit a plateau and begin to slowly increase. Venous lactate starts out high and drops fast, then starts to slowly decrease.
Lactate gradually builds until it hits a point and then it stays even. |
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How would you expect lactic acid levels to change during incremental exercise to maximum?
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They increase even past lactic threshold and keep increasing.
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Why is lactic acid accumulation a problem?
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1) Pain
2) Performance decrement a) metabolic fatigue b) muscular fatigue |
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What is the lactate threshold and how is it related to endurance performance?
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- the point at which lactate levels break from linearity and begin to accumulate during incremental exercise to maximum.
- the more work an athlete can do before acculmulation, the better their performance. Most individuals will exercise for long durations at intensities BELOW their lactate thresholds. |
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What (generally) is being compared during open-circuit spirometry (indirect calorimetry)? What is the purpose of this assessment?
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Inspired oxygen (room air) consumed and expired oxygen produced
The purpose is to measure O2 consumption and CO2 production |
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What are the units for relative and absolute oxygen consumption? Why is oxygen consumption usually reported in relative units?
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Relative: ml*kg*min-1
Absolute: ml*min-1 or Lmin-1 They are reported in relative units because they are reported relative to body weight. |
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***What is the value of measuring VO2 and/or VCO2?
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VO2 consumption- the amt of oxygen taken up, transported, and used at a cellular level.
VCO2- the amount of carbon dioxide generated during metabolism. RER (can't calculate it without VCO2) and it measures ability to make ATP aerobically |
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Average values for maximal oxygen uptake for college-aged individuals, what’s high and low?
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Average values
-Males: 44-50 lm kg min-1 Highest: 94 -Females: 38-42 ml kg min-1 Highest: 77 Couch potatoes: 20 ml kg min-1 |
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How would you expect VO2 to change (pre- to post-exercise) with short-term, low to moderate intensity aerobic exercise?
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A sharp incline and then it evens out.
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How would you expect VO2 to change (pre- to post-exercise) with longer-term, moderate to high intensity aerobic exercise?
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A sharp incline and then it evens out and slowly begins to increase again
Oxygen drift: increase in VO2 even though O2 requirement has not changed. |
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How would you expect VO2 to change with incremental exercise to maximum?
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A steady increase until you reach a certain point (in example it is 20 minutes) and then it begins to drop
-Increase until it levels off at VO2 max |
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RER, - what is it, why assess it, what is the RER for fat and carbohydrates,
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RER: the ratio of the volume of carbon dioxide produced divided by the volume of oxygen consumed on a total body level
Assess it: 1) what fuel is being used to make ATP 2) how intense the exercise is 3) calculate (accurately) caloric expenditure RER for CHO: 1.0 RER for FATS: .7 |
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how to calculate energy expenditure given kcals expended based on RER and oxygen uptake.
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EXAMPLE: Given: RER= .91
O2 consumed= 2.15 L/min Calculate caloric cost for 30 min of exercise. Caloric equivalent for an RER of .91 is.. 4.936 kcal/LO2 (see table) 2.15 O2/min x 4.936 kcal/LO2= 10.61 kcal/min 10.61 kcal/min x 30 min= 318.3 kcal |
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What is a MET?
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a unit that represents the metabolic equivalent in multiples of resting rate oxygen consumption of any given activity.
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What is the oxygen consumption associated with 1 MET, or resting?
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3.5 ml kg min-1
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Specificity
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1) Training program is specific to goal
2) Depends on energy system to be stressed 3) Applies to major muscle groups and exercise modality |
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Overload (Continuous vs. Interval)
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Overload-making sure energy systems are doing more than they are used to.
Continuous- (most commonly the aerobic system) time or distance technique Long Slow Distance (LSD)- a continuous aerobic training session performed at a steady state pace for an extended period of time or distance Interval training- an aerobic and/or anaerobic workout that consists of three elements: -a selected work interval (usually distance) -a target time for that distance -a predetermined recovery period before the next repetition of the work interval |
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Fartlek Workout
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a type of training session named from the Swedish work meaning 'speed play' that combines the aerobic demands of a continuous run with the anaerobic demands of sporadic speed intervals. Example: Running faster to something, like this tree to that tree.
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What makes interval training aerobic vs. anaerobic?
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length of time (work interval) and intensity
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Metabolic Adaptions for OXIDATIVE SYSTEM
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-higher carb storage
-fat utilization higher -higher mitochondrial enzymes -higher Ox utilization -lower Ox deficit -lower lactate accumulation -higher lactate threshold |
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Metabolic Adaptions for ANAEROBIC GLYCOLYSIS
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-higher enzyme activity
-lower lactate accumulation -increased maximal lactate (ex:wrestling) |
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Metabolic Adaptions for ATP-PCR
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-increased ATP-PCr storage
-decreased depletion of PCr |
