ex phys 1

Question 1

what is energy

Answer 1

energy can be defined as the capacity or ability to perform work

Question 2

what is ATP

Answer 2

ATP is the chemical that serves as the immediate source of energy for most of the energy consuming reactions of the body

Question 3

Role of ATP (5)

Answer 3

-muscle contraction
-nerve conduction
-building and repairing muscle tissue
-food digestion
-production of hormones

Question 4

Describe the process of ATP splitting

Answer 4

ATP has 3 phosphate bonds, when broken off they release energy.

ATP=>ADP+Pi

Question 5

What are the energy sources to replenish ATP

Answer 5

-Creatine Phosphate
-Carbohydrates
-Fats or lipids
-Proteins

Question 6

What is Creatine Phosphate

Answer 6

A molecule similar in function to ATP.

Stored in the muscle cells.

Question 7

Carbohydrates (sources,transport,storage)

Answer 7

sources: simple => glucose, confectionery, sugars in fruit, dairy and vegetables. complex => starch, grains, bread, legumes, starchy vegetables.

transport: broken down by the digestive system into glucose for transport in the blood to all cells.

storage: stored mostly as glycogen in the muscles and liver. excess converted to fat

Question 8

what is GI index (examples of foods)

Answer 8

GI index indicates how quickly blood glucose levels rise after consumption of a carbohydrate.

High GI (79-100): glucose, jellybeans, sports drinks, white rice, white bread, fruit juice

Low GI (0-55): lentils, pasta, cereal, apples, milk.

Question 9

Fats (sources,transport,storage)

Answer 9

sources: oils, butter, margarine, nuts, fish, dairy, avocado, pastry, junk food, fatty meat

transport: broken down and transported in the blood

storage: stored as adipose tissue.

used for sub maximal exercise

Question 10

proteins (sources,transport,storage)

Answer 10

proteins contain amino acids which are needed for growth and repair

sources: meat, fish, poultry, eggs, dairy, beans, lentils, cereals, breads, in starvation protein can be released by breakdown of body tissue

transport: transported by the blood

storage: forms parts of tissues including muscles. excess stored as adipose tissue

Question 11

explain the concept of hitting the wall

Answer 11

when athletes experiences sudden fatigue and decrease in power output.

happens when liver and muscle glycogen stores are exhausted and as a result, fats become the primary fuel source used by the aerobic system to produce ATP.

Question 12

what are the strategies to delay glycogen store depletion

Answer 12

• carbohydrate loading appears in endurance activities to improve exercise capacity and maintain a supply of blood glucose
• glycogen sparing is the process where glycogen stores are not used early in an exercise bout due to the increased ability to use triglycerides to produce energy

Question 13

Describe how ATP is produced during resting conditions

Answer 13

demand for energy is low and all energy is produced aerobically with 2/3 coming from the breakdown of fats and 1/3 coming from the breakdown of glucose. occurs in the mitochondria.

Question 14

What are the factors that determine how ATP is produced (4)

Answer 14

-duration
-intensity
-aerobic fitness
-the degree of recovery

Question 15

How is energy produced in the ATP-PC system

Answer 15

through the breakdown of phosphate creatine and occurs in the muscle cell.

Question 16

what is the equation for how energy is produced in the ATP-PC system

Answer 16

PCr=>Pi+Cr

Pi+ADP=ATP

Question 17

what is the duration of the ATP-PC system

Answer 17

sorted ATP= 0-2 sec
ATP-PC=2-10 sec

Question 18

how is ATP produced in the lactic acid system

Answer 18

through the incomplete breakdown of glucose in a process called anaerobic glycolysis

Question 19

how energy is produced in the LA system

Answer 19

glycogen>glucose>pyruvic acid>lactic acid+hydrogen ions

uses stored carbohydrates

10sec - 2 min

Question 20

Lactic acid clearance and hydrogen ions

Answer 20

normally the pyruvic acid produced is then used by the aerobic system in the mito. when energy demands are high and oxygen isn’t available more pyruvic acid is produced than can be used by the aerobic system. this is then converted to lactic acid and it accumulates with H+ ions.

Question 21

what are the fates of lactic acid

Answer 21

65% is oxidised to form carbon dioxide and water
20% is converted back into glucose by the liver. this is returned to the liver and muscles to be stored as glycogen
10% is converted in the liver to form protein
5% is converted into glucose

Question 22

what is the equation for the aerobic system

Answer 22

glycogen>glucose>pyruvic acid>krebs cycle>hydrogen ions>electron transport chain

Question 23

what happens in each of the 3 stages of the aerobic system

Answer 23

s1- anaerobic glycolysis: occurs in the muscle cell, only works when carbs are fuel, glycogen to glucose, pyruvic moves to next stage

s2 - krebs cycle: occurs in the mito, fuel and oxygen, oxygen combines with carbons, some ATP produced, hydrogen ions produced and moved to next stage

s3 - electron transport chain: occurs in mito, hydrogen and oxygen combine to form water, heat and water produced as by products, large amount of ATP produced

Question 24

fate of the by products (at rest)

Answer 24

1/3 glucose from muscles and liver
2/3 fats (triglycerides and fatty acids) from blood

Question 25

energy for ATP resysthesis

Answer 25

2/3 fats 1/3 carbs

Question 26

what is the time frame for the aerobic system

Answer 26

3-5 mins onwards

Question 27

what is myoglobin and haemoglobin

Answer 27

myoglobin is a protein that binds oxygen it aids in the diffusion of oxygen from cell membrane to the mito. acts as a store for oxygen in the muscle cell haemoglobin transports oxygen in the blood to the capillary beds of the muscle where it is released and diffused

Question 28

what is the energy continuum

Answer 28

the interplay of energy systems the predominant energy system is based upon -intensity -duration -the aerobic fitness of the athlete

Question 29

what is fat adapted and glycogen adapted metabolism

Answer 29

athletes who consume a high fat diet and low in carbs are able to attain significantly higher rates of fat oxidation athletes who consume a diet high in carbohydrates and low in fats will adapt to metabolise carbohydrates more during sub maximal exercise

Question 30

3 muscle fibre types

Answer 30

slow twitch 1- red. suited to endurance exercise. purely aerobic. uses triglycerides. back and neck muscles fast twitch a- pink. partially aerobic. uses glycogen and CP. leg muscles. fast twitch b- white. purely anaerobic. uses glycogen and CP. arm muscles.

Question 31

what are the terms relevant to oxygen delivery

Answer 31

Heart rate measured in BPM, MHR=220-age Stroke Volume measure of how much blood is squeezed out of the heart into the aorta each beat Cardiac output the amount of blood pumped out of the left ventricle per min Q=SV x HR Blood Pressure recorded using 2 numbers. Larger number = the pressure in the arteries as the heart squeezes out blood as it beats. Smaller number = the pressure as the heart relaxes befote the next beat. Blood redistribution blood tends to flow to tissues and cells in proportion to their level of activity. Respiratory rate number or breaths per minute Tidal volume the amount of air inhaled and exhaled per breath Minute ventilation the volume of air moved in and out of the respiratory tract per min VE = RR x TV Gas exchange occurs at the lungs and the muscles and tissues. Sees the replenishment of oxygen in the capillaries and the removal of carbon dioxide from these vessels. a-VO2 diff the measure of the amount of oxygen taken up from the blood by the tissues

Question 32

what are the terms relevant to oxygen delivery

Answer 32

Heart rate measured in BPM, MHR=220-age Stroke Volume measure of how much blood is squeezed out of the heart into the aorta each beat Cardiac output the amount of blood pumped out of the left ventricle per min Q=SV x HR Blood Pressure recorded using 2 numbers. Larger number = the pressure in the arteries as the heart squeezes out blood as it beats. Smaller number = the pressure as the heart relaxes befote the next beat. Blood redistribution blood tends to flow to tissues and cells in proportion to their level of activity. Respiratory rate number or breaths per minute Tidal volume the amount of air inhaled and exhaled per breath Minute ventilation the volume of air moved in and out of the respiratory tract per min VE = RR x TV Gas exchange occurs at the lungs and the muscles and tissues. Sees the replenishment of oxygen in the capillaries and the removal of carbon dioxide from these vessels. a-VO2 diff the measure of the amount of oxygen taken up from the blood by the tissues

Question 33

what is oxygen deficit

Answer 33

the situation that arises when we move from rest to exercise and do not give our body systems sufficient time to be able to supply the energy demands for the body.

Question 34

what is aerobic steady state

Answer 34

steady state is reached once there is a balance between the amount of energy needed for activity and the amount of energy being supplied. 60-85 % of MHR

Question 35

what is VO2 and VO2 max

Answer 35

VO2 - the body’s ability to consume and utilise oxygen VO2 max - the highest rate of oxygen consumption attainable during maximal or exhaustive exercise

Question 36

what is VO2 and VO2 max

Answer 36

VO2 - the body’s ability to consume and utilise oxygen VO2 max - the highest rate of oxygen consumption attainable during maximal or exhaustive exercise

Question 37

what is absolute and relative VO2 max

Answer 37

absolute - L/min relative - absolute divided by weight ml/kg/min

Question 38

what is absolute and relative VO2 max

Answer 38

absolute - L/min relative - absolute divided by weight ml/kg/min

Question 39

what are the factors that affect VO2 max

Answer 39

aerobic fitness body size gender genetics age

Question 40

what are the factors that affect VO2 max

Answer 40

aerobic fitness body size gender genetics age

Question 41

what is LIP

Answer 41

LIP is the last point where lactate entry into and removal from the blood are balanced LIP in an untrained individual occurs between 55-70 % of VO2 max LIP in a well trained individual occurs between 75-90 % of VO2 max

Question 42

how do you improve LIP

Answer 42

Interval LIP training - 3-5 10 min high effort intervals @ 95-105 % of LIP HR Continuous LIP training - 2 x a week 1 20-30 min high intensity effort @ 95-105 % of LIP HR

Question 43

what is buffering

Answer 43

the PH regulation of the blood delay the point that blood lactate levels rise to a level where we are forced to slow down

Question 44

acute responses to exercise

Answer 44

Cardio -increased HR -increased SV -increased Q -increased systolic blood pressure -increased blood flow -redistribution of blood flow to working muscles -increased a-VO2 diff -decreased blood plasma volume -increased blood lactate concentrations -decreased blood PH respiratory -increased RR -increased TV -increased ventilation -increased oxygen uptake muscular -increased number of muscle contraction -increased motor unit activation increased movement of muscle fibres -increased blood flow to muscles -increased muscle temp -increased muscle enzyme activity -increased oxygen extraction -depletion of muscle energy stores

Question 45

chronic adaptations

Answer 45

circulorespiratory at rest -decreases RHR -increases SV -cardiac hypertrophy -unchanged or decreased Q -decreases blood pressure during sub maximal exercise -decreased RHR -cardiac hypertrophy -increased capillarisarion of the heart muscle -improved heart rate recovery -increased SV -increased LIP during maximal exercise -cardiac hypertrophy -increased capillarisation of heart and skeletal muscle -increases SV -increased Q -increased VO2 max -increased LIP muscular endurance -increased oxygen extraction -increased oxygen delivery -increased oxidisation of fats -increased fuel stores -increased size of slow twitch fibres non endurance -increased muscle stores of ATP and PC -increased muscle glycogen stores -increased storage of glycogen -increased size of fast twitch fibres -increased speed and force of contraction