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65 Cards in this Set

  • Front
  • Back
The High Energy Phosphate System: Duration of activity _______sec
7 - 12 sec
The Aerobic System: Duration of activity _______min
3 min
The Aerobic System: Energy yield from 1 molecule of glucose
is ________ ATP molecules
36 ATP
Energy yield from 1 molecule of fat up to _____ ATP molecules
169 ATP
each gram of fat contains _____ calories of energy
9 calories
Heart rate: Average = _________ bpm
60 - 85 bpm
Heart rate: World class long distance runner _______ bpm
30 bpm
Heart rate: Tachycardia - persistent resting rate ____ bpm
>100 bpm
Heart rate: Brachycardia - persistent resting rate _____ bpm
<60 bpm
Stroke volume = ___________ ml / beat
60 - 80 ml/beat
Heart Rate: Max. = highest rate achieved with all-out effort decreases about 1 beat / yr after _____ yrs - estimated using _______ minus age
15 yrs, 220
At rest: ______% of blood to liver & kidney
50%
At rest: ______% of blood to muscles
15%
Heavy endurance training: ______% blood to muscle
80%
Systolic pressure = _____ mmHg

At peak exercise: ______ mmHg
120 mmHg, ≥ 200mmHg
Diastolic pressure = _____ mmHg

little change during excercise
80 mmHg,
Plasma - _____ % of Blood
55 %
Formed elements - ______%,
mainly red blood cells
45%
Hemoglobin - In 1 litre of blood,
hemoglobin stores _____ml O2
200 ml
Heart Rate: endurance athletes _______ bpm
40 - 60 bpm
________ successive branching bronchioles
23+
blood in alveoli for ______ sec
0.75 sec
Glycolysis (glucose): ____% LA to pyruvic acid - reused by other
muscles & organs (heart, kidney) to synthesize ATP
70%
Glycolysis (glucose): _______% LA converted to glucose in liver during recovery
20%
Glycolysis (glucose): _______% LA converted to amino acids
10%
Aerobic (Oxidation): ______% CO2 transported as bicarbonate ion
70%
Aerobic (Oxidation): ______% CO2 transported attached to hemoglobin
20%
Aerobic (Oxidation): _______% CO2 free in solution
10%
Stroke volume at rest: _____ ml / beat in untrained
60-80 ml/beat
Stroke volume at rest: _____ ml / beat in trained
80-100 ml/beat
Stroke volume at max. exercise: ______ ml / beat in untrained
90-110 ml / beat
Stroke volume at max. exercise: ____________ ml / beat in trained
120-180 ml/beat
ArterioVenous O2 difference at rest = _____ml. That is, arterial blood has ____ ml O2 per 100ml blood venous blood has ____ ml O2 per 100ml blood
5,20, 15 ml
ArterioVenous O2 diff. max. exercise = ____ ml arterial blood has ____ ml O2 per 100ml blood venous blood has ____ ml O2 per 100ml blood
15, 20, 5ml
VO2 maximum Average to Excellent is: < 30yr. male ________ ml/kg/min
34 - 54 ml/kg/min
VO2 maximum Average to Excellent is: <30yr. Female ________ ml/kg/min
30-50ml/kg/min
VO2 maximum females ________ < males
10-15
VO2 maximum low fitness = ______ ml/kg/min
20 ml/kg/min
VO2 maximum high fitness _______ ml/kg/min
70 ml/kg/min
VO2 maximum highest ______ ml/kg/min
94 ml/kg/min
VO2 (resting metabolic rate) on
average, is about _____________ ml/kg/min
3.5 ml/kg/min
____ METs = running 1 km in 5 min
10 METs, 5 min
____ METs = running 1 km in 3 min
20 METs, 3min
Recommended Basic Diet: _____% CHO
55 - 60%
Recommended Basic Diet: ______% Protein
10 -15%
Recommended Basic Diet: ____% Fat (_____% saturated)
30%, <10%
Grain Products _____ servings / day
5 - 12 servings / day
Vegetables & Fruit ___ servings / day
5 - 10 servings / day
Milk products ____ servings / day
2 - 4 servings / day
Meat & Alternatives ____ servings / day
2 - 3 servings / day
If you stayed in bed 24 hrs = ___ Calories (for 150 lb / 70kg person)
1600 Calories
_______ Cal/min rest
1.2 Cal/min
______ Cal/min vigorous activitiy
20 Cal/min
Walking = ______ Cal/min
5 Cal/min
jogging = ________ Cal/min
10 Cal/min
Running = ______ Cal/min
+15 Cal/min
CHO contains ____ Calories per gram
4 Calories per gram
Protein contains ______ calories per gram
4 calories per gram
General recommendations:
____ g / kg of body weight / day
0.8 g / kg of body weight / day
Endurance athletes:
______ g / kg of body weight / day
1.2 - 1.4 g / kg of body weight / day
Strength athletes
____ g / kg of body weight / day
1.2 - 2.0 g / kg of body weight / day
Normal diet of most athletes
_____ g / kg of body weight / day
1.5 - 2.0 g / kg of body weight / day
Fast foods are usually ____% fat
50%
Fat contains ____ calories per gram
9 calories
Alcohol contains ____ calories per gram
7 calories