Exercise Physiology Flashcards
The three macronutrients needed in our diet and why they’re needed.
- Carbohydrates – Major source of energy and only energy source when intensity is high. Recommended that we eat about 45-55% carbohydrates.
- Fat – Energy source when at rest or low intensity (requires time and oxygen to break down). 20-30% of our diet should be fat based.
- Protein – Essential for muscle repair and recovery. 10-20% of our diet should be made up of protein.
Aerobic energy system
Requires oxygen to create ATP. Main fuel source is glycogen and triglycerides (fats). Can create energy for as long as there is oxygen and fuel present. We use the aerobic energy system at low and moderate intensities. (walking, jogging, triathlon)
Anaerobic lactic acid system
Produces energy without oxygen. By-product of this process is lactic acid. Lactic Acid is only removed when we lower intensity and have more oxygen available. Lactic Acid system is predominant in a 400m run, 100m swim and lasts up to about 2.00min.
ATP-PC system
Uses ATP and phosphocreatine that is stored in muscle tissue. Can only provide energy for a short period of time (about 10sec). Used in a 100m sprint, shot put, weightlifting.
Immediate responses to physical activity for heart rate, stroke volume, blood pressure, cardiac output, respiratory rate, perspiration, and blood redistribution
- Increased heart rate
- Increased stroke volume
- Increase in blood pressure
- Increased cardiac output
- Increased respiratory rate
- Increased perspiration
- Blood is selectively redistributed
What are all the health related components of fitness?
Health related components - Improvements made in any of these enhance health and prevent disease
§ Cardiorespiratory endurance
§ Muscular strength
§ Muscular endurance
§ Flexibility
§ Body composition
What are all the performance related components of fitness?
Performance related components - These create more effective participation in a range of physical activities
§ Power
§ Speed
§ Agility
§ Reaction time
§ Coordination
§ Balance
What is continuous training?
Continuous training involves sustained activity without rest periods, for a period over 20min.
Continuous training typically involves aerobic activities such as running, cycling, swimming and rowing.
It is used to improve cardiovascular fitness and local muscular endurance.
What is resistance training?
Resistance training involves a series of exercises using a resistance in the form of either free weights, body weight or machine weights
Resistance training improves muscular strength, power, speed and body composition. Helps athletes from every sport
What is flexibility training
Flexibility training involves activities that aim to stretch your muscles until they’re loosened up, and your body becomes limber.
Define Circuit training
Circuit training is a workout that involves rotating through various exercises targeting different parts of the body.
What is Fartlek training?
It’s a form of unstructured running. It involves a continuous run in which periods of faster running are mixed with periods of relaxed- or moderate-paced running (not complete rest)
What is plyometrics?
Plyometrics are exercises in which muscles exert maximum force in short intervals of time, with the goal of increasing power (speed-strength).
Define Interval training
training consisting of alternating periods of high- and low-intensity activity.
Differences between Isometric, Isotonic and Isokinetic exercise
Isometric exercises, like planks, don’t require you to move or bend any joints. Isotonic exercises, like squats, involve straining the muscles while moving the joints and applying a constant amount of weight. Isokinetic exercises are performed at a consistent speed, which can be increased as you progress. Example: walking on a treadmill.
