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Name the four ATP energy systems and how long they provide energy for. ATP-CP - 1 - 10 sec's at very high intensity \nGlycolytic - high intensity 10 secs - 2 - 3 min\nOxidative - mid to low intensity + min\nFatty Acid Oxidation - low intensity +2 min How many units of ATP does each ATP energy system deliver? 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? excess post-exercise oxygen consumption What is the lactate threshold? 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? Stored ATP what type of fuel does the glycolytic system use? blood glucose, muscle glycogen what type of fuel does the oxidative system use?
Why do you not use work relief to train ATP-CP system? Adequate rest is needed to replenish ATP in the cells Why would you use work relief to train glycolytic system? Blocks ATP replenishing of ATP Body relies on lactic acid Oxidative interval training, why rest relief? 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? 5 - 10 min
How much rest should be between glycolytic training interval sets? 10 - 12 min How much rest should be between oxidative training interval sets? 10 - 15 min What is the definition of energy? The body's ability to do work What is anaerobic metabolism? without oxygen What is aerobic metabolism? with oxygen
aorta How many liters of blood typically circulate in an adult every minute? 5L Blood pressure is the result of? Blood being pumped out of the heart and pressing against the arterial walls What is an average resting blood pressure? 120/80 (mmHg) What is name of function of the top number with regards to blood pressure? 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? diastolic, the pressure exerted on the walls of the arteries as the heart relaxes During exercise what happens to systolic blood pressure? Rises quickly to about 200 mmHg then levels off During moderate exercise what happens to the diastolic blood pressure? remains relatively stable During what kind exercise might blood pressure spike to higher levels then 200 mmHg? weightlifting as the muscular contractions compress the arteries and resist blood flow
What happens to SV as client becomes fitter? ventricles become larger contract with more force SV increases trained deliver more blood/heartbeat vs. an untrained What is cardiac output? the amount of blood that the heart ejects in 1 minute What is the equation for determining cardiac output? CO=SVxHR What happens to stroke volume during moderate exercise? increases early and rises until it plateaus
What happens to HR during exercise? intensifies to maximal levels before exhaustion What are the benefits of better cardiac output?
- 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? the mechanical process of moving air in and out of the lungs Diffusion refers to? The way gases are exchanges in the lungs The average adult male has a lung volume of? 4 - 6 liters
What is VO2max? the maximum amount of oxygen that body can extract and use. How is VO2max measured? maximum volume of liters of O2 per minute relative to body mass What are the two main factors that contribute to VO2max efficiency? the heart's ability to distribute blood \n\nthe muscles ability to extract and use oxygen What is EPOC oxygen used for? to bring the body back into homeostasis Why is active recovery (cool down) important?
supports heart and circulatory system to redistribute blood to all body parts What are some of the benefits of cardiovascular training? (6)
- 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? Frequency, Intensity, Time, Type What is the order of flow of blood through the cardiovascular system? Vena cava\nRight atrium\nRight ventricle\nPulmonary artery\nLungs\nPulmonary vein\nLeft atrium\nLeft ventricle\nAorta
optimal aerobic training effects occur in how many training session per week? 4 - 5 Intensity refers to? the rate of work being performed such as speed or relative load on the body ( % of HRmax) What are the three primary methods of planning and detecting exercise intensity? oxygen uptake, HR monitoring and precieved exertion HR increases linearly with? Oxygen Uptake Two primary ways to use HR for determining exercise intensity?
percentage of either HR max or reserve HRmax equation? HRmax = 220 - age What is the general target heart rate zone for HRmax? 55%-90% What is the equation for determining a percentage of HRmax? Target HR = (220-age) x % Determine the target HR range for a 40 year old women. Lower HR ( 55%) = (220-50) x .55\n= 180 x .55\n= 99 bpm\n\nUpper HR ( 90%) = (220-40) x .90\n= 180 x .90\n= 162 bpm
Lower HR = [(220- 4 0)-75] x.5} + 75\n= 180 - 75 x .5 + 75\n= 105 x.
- 75\n= 52.5 + 75 \n= 128 bpm \n\nHigher HRR\n= [{(220-40) - 75] x .85} + 75\n= 190-65 x.85 + 75\n= 105x.85 + 75\n= 89.2+75\n= 157 bpm What is the general target HR range when using HRR? 50 - 85% What does exercise time refer to? the length of time a training stimulus is applied without rest Rod is a 24-year-old driver for UPS, so his work involves a lot of physical activity. He's single, and in his spare time, depending on the season, he enjoys rock climbing, skiing and snowboarding, and competing in road races (he usually runs 10Ks, and often finishes first in his age group). In fact, Rod's lifestyle and social activities revolve around physical activity and sports. Rod also loves to challenge himself physically; his current goal is to run the Toronto Marathon.\n\nWhat HRmax target range (intensity level) would you recommend that Rod work at? 75 to 90% of HRmax
How long do you need to perform cardiovascular exercise according to the Physical Activity Guide to Healthy Active Living to show health improvement? 20 - 30 min 4 - 7 days/ week What is a level 6 on the Borg RPE scale? no exertion at all What factors do you need to consider when planning a time duration for cardiovascular activity? Experience \nCurrent Fitness level\ngoals What is a level 15 on the Borg RPE scale? hard
