Use LEFT and RIGHT arrow keys to navigate between flashcards;
Use UP and DOWN arrow keys to flip the card;
H to show hint;
A reads text to speech;
29 Cards in this Set
- Front
- Back
|
type IIx muscle |
fast glycolytic |
|
|
type l muscle |
slow oxydative |
|
|
type IIa muscle |
fast oxydative glycolytic |
|
|
VO2=? |
volume O2 inhaled - volume O2 exhaled. |
|
|
repertory quotient (RQ) |
VCO2/VO2 |
|
|
RQ for carbs =? |
1.0 (100% carbs) |
|
|
RQ for fat |
0.7 (100% fat) |
|
|
EPOC |
excess post-exercise oxygen consumption |
|
|
stroke volume |
volume of blood pumped per heart beat |
|
|
cardiac output (CO)=? |
(heart rate ) x (stroke volume) |
|
|
blood pressure= |
(CO) X total peripheral resistance |
|
|
blood pressure and heart rate are _________ during arm work vs leg work |
Higher |
|
|
endurance training effects |
☝🏿capillaries ☝🏿mitochondria ☝🏿ventricular volume ☝🏿VO2 max 👇🏿 time to achieve steady state |
|
|
torque= |
force * force arm |
|
|
immediate sources of energy |
ATP & Creatine phosphate |
|
|
short term energy sources (~2min) |
glycolysis and glucose |
|
|
long term energy sources (+2min |
aerobic metabolism of glucose and fat |
|
|
6 essential nutrients |
carbs fats proteins vitamins minerals water |
|
|
how long should you exercise to see health benefits |
150-300 min of moderate intensity or 75-150 min of vigorous intensity (more is better |
|
|
how OFTEN should you exercise to see health benefits? |
2 or more days per week |
|
|
guidelines for cardio fitness programs |
screen participants encourage regular participation provide variety of activities program for progression adhere to format (warm up, work out, cool down, stretch) reassess periodically |
|
|
F I.T.T. |
frequency intensity time type |
|
|
1 MET = ? |
(3.5 ml O2/Kg bodyweight) / minute |
|
|
moderate intensity = ? METs |
3-6 |
|
|
vigorous intensity = ? METs |
>6 |
|
|
ExRx |
Exercise Prescription |
|
|
metabolic load |
%VO2 max |
|
|
maximal heart rate = |
208-(0.7*age) |
|
|
target heart rate = |
%50 - %85 max Hr |
