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EXCI 252: INTRO TO PHYS ACT > lecture 5:designing cardio respitory > Flashcards

lecture 5:designing cardio respitory Flashcards

1
Q

what is the general definition of metabolism

A

sum of vital processes by which food energy and nutrients are made available to use

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2
Q

what is the biochemical definition of metabolism

A

total sum of catabolic and anabolic processeess

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3
Q

what are the 3 energy containing nutrients

A

carbs, fats, proteins

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4
Q

what yype of exercise are carbs most optimal for

A

quick source of fuel

FOR INTENSE EXERCISE

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5
Q

what are carbs stores as

A

glyocogen

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6
Q

what type of exercise are fats good for

A

long term fuel

LOW INTENSITY EXERCISE

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7
Q

what are fats stored as

A

body fat

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8
Q

what is protein used for and under what conditions should it be used for enery

A

used to built new muscles and tissues

can be used for energy

  • during fasting/starvation
  • diabetes
  • prolongued exercise
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9
Q

What is ADP

A

a high energy molecule (contains 3 phosphates and a high enery bond) that is. DIRECT SOURCE OF ENERGY
cell currency

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10
Q

what are the 3 energy systmes

A

1) anaerobic-alactic systme
2) anaerobic lactic system
3) oxidative energy system

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11
Q

What is the anaerobic alactic system

A

used for immediate energy
does not have any lactic or oxidative energy
ATP/CREATINE PHOSPHATE SYSTEM

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12
Q

what is the duraction of actitiy for the anareobic alactic energy system aand what type of internsity is it best for

A

0-10 sec

high intensity

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13
Q

what is the rate of ATP productie for the anaerobic alactic system

A

immediate

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14
Q

where does the fuel for the anaerobic alactic system coem from

A

Cellular stores of ATP

& CP.

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15
Q

does the anerobic alactic system use oxygen

A

no

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16
Q

what arae some examples of exercises that use the anaerobic alactic system

A

100-m run, weight- lifting, picking up a bag of groceries.

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17
Q

what is the anaerboc lactic sstem

A

used for short term energy

contains lactic acid but no oxyidative energy

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18
Q

true of false: the anaerobic lactic system uses anaerobic glycolysis

A

true

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19
Q

what is the durction of exercise for the anaerobic lactic system and for what intensity

A

10s to 2 min

high intensity

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20
Q

what is the rate of atp production for the anaerboic lactic system

A

rapid atp production

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21
Q

where does the fuel come from for anaerobic lactic acid system

A

Muscle stores of glycogen & glucose

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22
Q

does the anaerobic lactic system use oxygen

A

no

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23
Q

what are some examples of activities that use the anaerobic lactic system

A

400-m run, running up

several flights of stairs

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24
Q

what is the oxidative energy system

A

long term energy

does aerobic glycolysis

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25
Q

what is the duraction of exercise fort he oxidative energy system and intensity

A

greater than 2 min

Low to moderately high

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26
Q

what is the rate of atp production for the oxidative energy system

A

slower but prolongued

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27
Q

true or false: the oxidative energy system does not use oxygen

A

false

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28
Q

where does the fuel come from for the oxidative energy system

A

Body stores of glycogen,

glucose, fat, & protein.

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29
Q

what are some examples of activies that use the oxidative energy system

A

marathon, 1,500-m run, 30-min walk, standing in

line for a long time.

30
Q

when is lactic acid produced

A

during glycolysis

31
Q

are lactic acid and lactate used interchangeable

A

they should not be

32
Q

is lactic acid a waste product

A

no

33
Q

BLANK is used by the muscles, heart, & other tissues (lactate) during exercise or recuperation.

A

lactic acid

34
Q

true or false: lactic acid is a toxin

A

false

35
Q

does lactic acid contributes partly or predominantly to the lowering of pH during short intense exercise.

A

PARTLY

36
Q

lactic acid causes

a) muscle cramps
b) sore soreness
c) acification factors
d) none

A

none

37
Q

what is the effect of cardiorespitory endurance training on lactate

A

reduces the concentration of lactate in the blood at a given submaximal exercise intensity.

increases the concentration of lactate in the blood at maximal exercise.

38
Q

accroding to the romijn study,. what are the most signigicant fuel sources for the bodh

A

muscle TG
muscle glycogen
plasma FFA
plasma glucose

39
Q

what is the most signigicant fuel source at 25% VO2 max

A

plasma FFA

40
Q

what are the most significant fuel sources

A

plasma FFAA
Muscle TG
plama glucose

41
Q

which fuel source is not used during 25% vo2 max intenssity

A

MUSCLE GLYCOGEN

42
Q

what is the most significant fuel source at 65% VO2

A

glyogogen then plasma FFA

43
Q

what is the most insignificant fuel at all the intensittiess

A

plasma glucose

and muscle glyocen for 25%

44
Q

which fuel contirubes the greatest percentage of energy at 85%

A

muscle glycogen

45
Q

How does the conteibutuon of fuels change as exercise intensity is increased

A

As exercise is increasing, more glycogen storages are being used
as exerce intesity decreases, more plasma FFA is used

46
Q 
what of the following fuels are best used for intense exercise 
carbs
proteins
fats
vitams
A

carbs

47
Q

which energy system would predomincate for a 40 yard dash (short distaance)

A

the anaerobic, alactic system

48
Q

what is the definition of maaximal oxygen consumption

A

highest rate of O2 consumption an individual is capable of during maximum physical effort.

49
Q

what is the best assessment of cardiorespitory endurance

A

maaximal oxygen consumption

50
Q

what is another name for maxima loxygen consumption

A

VO2 max

51
Q

what are the relative and aabsolute expressions of VO2 max

A

relative: ml kg-1 min-1
absolute: L or ml min-1

52
Q

true or false: males have higher vo2 max naturally

A

true

53
Q

does age have an impcct on VO2 max

A

yes, decreases with age

54
Q

whata are the 3 factors that affect maximal oxygen consumption rate

A

1) cardiac ouput (rate of 02 transportation)
2) a-v O2 difference. (amount of O2 that cells extract from the blood)
3) hemoglobin (capacity of carrying oxygen

55
Q

what is the fick equation

A

VO2 max=CO x av o2 difference

56
Q

what are the two factors that determine cardio output

A

stroke volume

heart rate

57
Q

with training, stroke volume increases of decreased

A

increases

58
Q

with training, cardiac output increases, decreases or stays the saem

A

stays the same (stroke volume and heart rate can potentially offset each other)

59
Q

true or false: maximal heart rate is adapted through trianing

A

no , relatively unchanged

60
Q

does HR increase or decrease with training

A

decreases

61
Q

true or false: a trained person will have a higher stroke volume and a higher CARDIAC OUPUT than an untrained person

A

FALSE
they will have a higher stroke volume yes
but: cardiac output might remain the same

62
Q

does resting oxygen consumption and av difference change with training

A

no , stays relatively the saem

63
Q

what are some acute adaptations of CRE

A

increaseed levels of neurotransmitters in the brain
increased heart rate
increased stroke volume
More air taken in per breath
increased O2 consumption
increased energy (ATP) production
increased systolic blood pressure
increased ed blood flow & O2 transport to working skeletal muscles & the heart
increased ed blood flow to the skin & increased sweating to help maintain a safe body temperature
DECREASE ed blood flow to stomach, intestines, & kidneys

64
Q

what are some chronic adaptation to CRE training

A

Improved cognitive functioning+manage stress+sleep
DECREASED depression & anxiety
increase ed heart size & volume
increase ed blood volume & total hemoglobin
Lower resting & submaximal exercise heart rate
increaseed resting & exercise stroke volume
increased maximal exercise cardiac output
Improved ability to extract O2 from the air during exercise
icnreaseed VO2max

65
Q

is increased cap dnesity acute or chronic

A

chronic

66
Q

what are the 4 adaptations result in greater energy production & power output:

A

increased number & size of mitochondria in muscle cells
icnreaseded amount of stored glycogen
increased myoglobin content
Improved ability to use lactate & fats as fuel.

67
Q

is increased systolic blood pressure a chronic or acute adaption

A

ACUTE

68
Q

is decreased blood flow to stomach, kidneys and intensities acute or chronic

A

acute

69
Q

is a decrease is resting BP a chronic or acute adaptiation

A

chronic

70
Q

is improved sleep, managing stress and decreased feelings or depresssion and anxiety acute or chronic

A

chronic

EXCI 252: INTRO TO PHYS ACT (9 decks)

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