Exercise Physiology

Question 1

What is exercise physiology?

Answer 1

The science of how the body operates during exercise and at rest

Question 2

The heart is organized into four chambers:

Answer 2

1. Right and left atrium

2. Right and left ventricle

Question 3

What is cardiac output?

Answer 3

The amount of blood pumped per minute.

Question 4

What is stroke volume?

Answer 4

The amount of blood pumped per beat.

Question 5

Name two training adaptations of the heart found in fit people.

Answer 5

Increased stroke volume and lowered resting heart rate.

Question 6

What is the average resting heart rate?

Answer 6

60-70 beats per minute.

Question 7

From Where do we ultimately get energy?

Answer 7

The sun.

Question 8

What is the main purpose of the metabolic pathways?

Answer 8

To take food energy and transform it into Adenosine Triphosphate (ATP)

Question 9

3 Ways to resynthesize ATP

Answer 9

Through the three metabolic pathways

1. The phosphagen system
2. The anaerobic glycolytic system
3. The aerobic system

Question 10

What does anaerobic mean?

Answer 10

Without oxygen.

Question 11

What does aerobic mean?

Answer 11

With oxygen.

Question 12

Which energy system predominates in short, high-intensity events?

Answer 12

The Phosphagen system.

Question 13

What is another name for glycolysis?

Answer 13

The Lactic acid system.

Question 14

What is the main energy source of the lactic acid system?

Answer 14

Glucose

Question 15

What is glucose?

Answer 15

Blood sugar.

Question 16

What pathway does the lactic acid system fall under?

Answer 16

The anaerobic system

Question 17

What is the stored form of carbohydrate?

Answer 17

Muscle glycogen.

Question 18

What is the average duration for the glycolytic pathway?

Answer 18

40-90 seconds

Question 19

What are the sports where the glycolytic pathway is the primary source of ATP?

Answer 19

Longer sprints (400 meter)
Team sports like soccer, basketball, hockey, lacrosse, volleyball

Question 20

What is another name for the aerobic system?

Answer 20

Oxidative Metabolism

Question 21

What is the downside of the aerobic system?

Answer 21

It is slow, long and complex.

Question 22

What are some examples of aerobic modalities?

Answer 22

Walking
Jogging
Distance running
Distance cycling
Distance swimming

Question 23

Any activity we can do over a long period of time can be considered:

Answer 23

Aerobic

Question 24

How many calories do we burn while resting?

Answer 24

1 calorie per minute

Question 25

What type of calories do we burn while resting?

Answer 25

50% carb, 50% fat

Question 26

While sitting, how many calories come from protein?

Answer 26

5%

Question 27

When exercising how many calories come from protein?

Answer 27

10 to 15%

Question 28

True or False. It is desirable to use large quantities of protein for fuel.

Answer 28

False. Our bodies need protein for the building and repair of tissues.

Question 29

In what situations might protein be used for fuel in large quantities?

Answer 29

Running a marathon | Cycling a century

Question 30

What is hitting the wall?

Answer 30

The depletion of muscle glycogen during prolonged physical activity, usually after three hours of exhaustive exercise.

Question 31

What happens when one hits the wall?

Answer 31

The body catablozes protein stores and converts them to glycogen.

Question 32

What does it mean to be in a steady state?

Answer 32

``` Maintaining an intensity zone where heart rate is relatively stable. Other areas of stability include: breathing rates Blood pressure Caloric expenditure Oxygen consumption ```

Question 33

What is oxygen deficit?

Answer 33

In the first 3-5 mins of warm up, a lag in oxygen consumption occurs due to intensity temporarily being higher than the body's ability to supply oxygen.

Question 34

What pathways dominate during oxygen deficit?

Answer 34

The anaerobic pathways

Question 35

What does EPOC stand for?

Answer 35

Excess Post-Exercise Oxygen Consumption

Question 36

Why is recovery important?

Answer 36

Without continued muscle contractions of the legs and arms, it is harder for the blood to be pumped/returned to the heart (venous return). A proper cool down helps with recovery.

Question 37

What is the anaerobic/lactate threshold?

Answer 37

Occurs when you are working so hard that your muscle cells can no longer produce ATP aerobically. Cells rely more on the anaerobic glycolytic pathway, producing lactic acid.

Question 38

True or false. Pushing beyond the lactate threshold can be good.

Answer 38

True. This is a valid technique for improving aerobic fitness.

Question 39

What caution should be taken when pushing beyond the lactate threshold?

Answer 39

It should only be performed by participants who are fit and have progressed to higher training levels.

Question 40

Be sure to allow sufficient recovery time after:

Answer 40

Incorporating high intensity intervals.

Question 41

What is aerobic capacity?

Answer 41

The body's ability to perform large, full-body movements at a moderate to high intensity for a prolonged period of time.

Question 42

What is vital capacity?

Answer 42

The amount of air that can be moved in one breath.

Question 43

How do we measure vital capacity?

Answer 43

It can be measured by taking maximal inhale and then maximally exhaling into a spirometer

Question 44

What is the recommended resting blood pressure?

Answer 44

Under 120/80 mmHg

Question 45

What is considered high blood pressure?

Answer 45

A level above 140/90 mmHg. This is considered a risk factor for heart disease.

Question 46

How can one keep blood pressure within normal levels?

Answer 46

Eating healthfully Not smoking Maintaining healthy weight Performing regular cardiovascular exercise

Question 47

What is the valsalva maneuver?

Answer 47

When one holds their breath, closes the throat, and bears down during strenuous activity.

Question 48

What danger does the Valsalva maneuver pose?

Answer 48

It causes a build up of chest pressure which can cause reduced blood flow back to the heart, which can cause blood pressure to rise to dangerous levels. It can trigger a heart attack or sudden death.

Question 49

How can the trainer discourage the Valsalva maneuver?

Answer 49

By telling participants to breath, especially during isometric and heavy resistance training.

Question 50

Name the process of resynthesizing/re-phosphorylating ATP

Answer 50

Coupled reaction