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65 Cards in this Set
- Front
- Back
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The High Energy Phosphate System: Duration of activity _______sec
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7 - 12 sec
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The Aerobic System: Duration of activity _______min
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3 min
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The Aerobic System: Energy yield from 1 molecule of glucose
is ________ ATP molecules |
36 ATP
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Energy yield from 1 molecule of fat up to _____ ATP molecules
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169 ATP
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each gram of fat contains _____ calories of energy
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9 calories
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Heart rate: Average = _________ bpm
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60 - 85 bpm
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Heart rate: World class long distance runner _______ bpm
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30 bpm
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Heart rate: Tachycardia - persistent resting rate ____ bpm
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>100 bpm
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Heart rate: Brachycardia - persistent resting rate _____ bpm
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<60 bpm
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Stroke volume = ___________ ml / beat
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60 - 80 ml/beat
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Heart Rate: Max. = highest rate achieved with all-out effort decreases about 1 beat / yr after _____ yrs - estimated using _______ minus age
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15 yrs, 220
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At rest: ______% of blood to liver & kidney
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50%
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At rest: ______% of blood to muscles
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15%
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Heavy endurance training: ______% blood to muscle
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80%
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Systolic pressure = _____ mmHg
At peak exercise: ______ mmHg |
120 mmHg, ≥ 200mmHg
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Diastolic pressure = _____ mmHg
little change during excercise |
80 mmHg,
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Plasma - _____ % of Blood
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55 %
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Formed elements - ______%,
mainly red blood cells |
45%
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Hemoglobin - In 1 litre of blood,
hemoglobin stores _____ml O2 |
200 ml
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Heart Rate: endurance athletes _______ bpm
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40 - 60 bpm
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________ successive branching bronchioles
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23+
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blood in alveoli for ______ sec
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0.75 sec
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Glycolysis (glucose): ____% LA to pyruvic acid - reused by other
muscles & organs (heart, kidney) to synthesize ATP |
70%
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Glycolysis (glucose): _______% LA converted to glucose in liver during recovery
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20%
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Glycolysis (glucose): _______% LA converted to amino acids
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10%
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Aerobic (Oxidation): ______% CO2 transported as bicarbonate ion
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70%
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Aerobic (Oxidation): ______% CO2 transported attached to hemoglobin
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20%
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Aerobic (Oxidation): _______% CO2 free in solution
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10%
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Stroke volume at rest: _____ ml / beat in untrained
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60-80 ml/beat
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Stroke volume at rest: _____ ml / beat in trained
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80-100 ml/beat
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Stroke volume at max. exercise: ______ ml / beat in untrained
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90-110 ml / beat
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Stroke volume at max. exercise: ____________ ml / beat in trained
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120-180 ml/beat
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ArterioVenous O2 difference at rest = _____ml. That is, arterial blood has ____ ml O2 per 100ml blood venous blood has ____ ml O2 per 100ml blood
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5,20, 15 ml
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ArterioVenous O2 diff. max. exercise = ____ ml arterial blood has ____ ml O2 per 100ml blood venous blood has ____ ml O2 per 100ml blood
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15, 20, 5ml
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VO2 maximum Average to Excellent is: < 30yr. male ________ ml/kg/min
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34 - 54 ml/kg/min
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VO2 maximum Average to Excellent is: <30yr. Female ________ ml/kg/min
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30-50ml/kg/min
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VO2 maximum females ________ < males
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10-15
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VO2 maximum low fitness = ______ ml/kg/min
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20 ml/kg/min
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VO2 maximum high fitness _______ ml/kg/min
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70 ml/kg/min
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VO2 maximum highest ______ ml/kg/min
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94 ml/kg/min
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VO2 (resting metabolic rate) on
average, is about _____________ ml/kg/min |
3.5 ml/kg/min
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____ METs = running 1 km in 5 min
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10 METs, 5 min
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____ METs = running 1 km in 3 min
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20 METs, 3min
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Recommended Basic Diet: _____% CHO
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55 - 60%
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Recommended Basic Diet: ______% Protein
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10 -15%
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Recommended Basic Diet: ____% Fat (_____% saturated)
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30%, <10%
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Grain Products _____ servings / day
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5 - 12 servings / day
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Vegetables & Fruit ___ servings / day
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5 - 10 servings / day
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Milk products ____ servings / day
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2 - 4 servings / day
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Meat & Alternatives ____ servings / day
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2 - 3 servings / day
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If you stayed in bed 24 hrs = ___ Calories (for 150 lb / 70kg person)
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1600 Calories
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_______ Cal/min rest
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1.2 Cal/min
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______ Cal/min vigorous activitiy
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20 Cal/min
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Walking = ______ Cal/min
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5 Cal/min
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jogging = ________ Cal/min
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10 Cal/min
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Running = ______ Cal/min
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+15 Cal/min
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CHO contains ____ Calories per gram
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4 Calories per gram
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Protein contains ______ calories per gram
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4 calories per gram
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General recommendations:
____ g / kg of body weight / day |
0.8 g / kg of body weight / day
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Endurance athletes:
______ g / kg of body weight / day |
1.2 - 1.4 g / kg of body weight / day
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Strength athletes
____ g / kg of body weight / day |
1.2 - 2.0 g / kg of body weight / day
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Normal diet of most athletes
_____ g / kg of body weight / day |
1.5 - 2.0 g / kg of body weight / day
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Fast foods are usually ____% fat
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50%
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Fat contains ____ calories per gram
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9 calories
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Alcohol contains ____ calories per gram
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7 calories
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