lec 7

Question 1

cardiac output

Answer 1

the amount of blood pumped out of the heart in litres per minute

Question 2

stroke volume

Answer 2

the amount of bklood ejected from the left ventricle per heart beat ml/beat

Question 3

in aerobic exercise what is the 2 rate liiting factor

Answer 3

cardiac output is the rate limiting factor because of oxygen transportation

1oxygen transportation
2carrying capacioty

Question 4

rate liiting factor sedentary vs trained

Answer 4

sedentary is heart rate

trained is Stroke volume

Question 5

aerobic power /VO2 max def

Answer 5

the mximal amount of oxygen that can be inspired , transported and iutilized in working muscle.

Question 6

v02 max is measured in what

Answer 6

ml . kg . miin

or L. min - relative

Question 7

Fick equaition (VO2 equation)

Answer 7

Cardiac output x a-v O2 diff ( how much oxygen is used)

Question 8

cardiac output equation

Answer 8

HR x SV

Question 9

cardiac output resting max rates and trained max rates

Answer 9

resting 5L /min

trained 30-35L/min max

untrained 20-25L/min

Question 10

as we increase intesity in relation to Q we…

Answer 10

increase cardiac output

Question 11

blood volume

Answer 11

blood volume is plasma white and red blood cells

Question 12

why is blood volume good to increase

Answer 12

as we increase blood volume we increase our aerobic capacityv02 max as there are more options for oxygen diffusion and transportation

Question 13

elite level of Hemoglobin

Answer 13

1000g

Question 14

sex differences in Strok Volume

Answer 14

women and men have different SV because of the blood volume we hold

when it comes to size for size we see a lot of theses differences disapear

Question 15

intenisty of triang for stroke volume

Answer 15

as we increase in SV we need to increase intensity

only time we see increases in SV in men are eletie Olympias
women platuea at 40% of V02max

if we can finfd wehre the platuea is ewe can train at that hearrate forever without fatiguing

Question 16

Hypervolemia

Answer 16

the increase in plasma volume

Question 17

blood volum eincreases because of what

Answer 17

increases in plasma volume not RBC

Question 18

speed of Blood Volume increase and decrease

Answer 18

we increase in blood volume fast but we also lose blood volum ejsut as fast

Question 19

1g Albumin holds

Answer 19

13-15g of water

Question 20

Albumin how it increases Blood Volume

Answer 20

When we exercise we increase the pressure of blood going throuhg our vessels. The pressure pushes out Albumin and blood into the interstitial space. The blood flushes away the albumin and is returned to the vessels via lymph, with much higher albumin. MOre Albumin is now inside the vessel and draws in water from the outside. Albumin on the outside also blocks the pores to hold this higher blood volume for up to 48 hours then it drops.

Question 21

concentric hypertrophy of the heart

Answer 21

concentric hypertrophy we see that the walls of the myocardium muscle gets bigger( more force to eject blood)

Question 22

eccentric hypertrophy of the heart

Answer 22

eccentric hypertrophy we see the chmaber of the heart increseas ( more volume storage for blood)

Question 23

if you have one or the other ecentric or concentric hypertrophy o fheart

Answer 23

one without the other causes congenitive heart fialure - heart gets too big

Question 24

what traiing do we do for eccentric hypertrophy

Answer 24

aerobic training

Question 25

what traiing do we do for concentric hypertrophy

Answer 25

RT and HIIT

Question 26

direct V02 max assesment def

Answer 26

the collection of expired gases co2 and o2 during a maximl graded test

Question 27

to maintain aerobic perfomrance we can

Answer 27

weork out very hard at high intesity twice a week - 5 intervals 4 mins long

Question 28

factors affecting v02 (6)

Answer 28

MHS SBA mode of exercise - <7% heritance -20-30% state of traiing 5-20% sex- 15-30% body size and comp - 70% age 1% per year

Question 29

v02 peak

Answer 29

highest amount of oxygen consumed during graded exercise test

Question 30

v02 platea

Answer 30

when our v02 plateaus we know that we cant go anyfurhter on intesisty. only way to know if we can go fiurther is to break the plateau

Question 31

criteria for v02

Answer 31

v02max assesment and v02 peak

Question 32

secondary criteria for v02

Answer 32

estimated heart rate , rer (tells us fibre type and energy mode used)

Question 33

why dont we see platueas in sedentray individuals vo2 max

Answer 33

becuase psycholigically they cant go to their maximal and or they have peripheral arteriol disease wehre it is impossible to work through

Question 34

continuos graded maximal test

Answer 34

the progressive increase of exercise increments with no time for rest or recovery should be 8--10 minutes long to prevent peripheral fatigue

Question 35

indirect vo2

Answer 35

involves maximal or submaximal tests outside the lab can be continuous or graded testing asses multiple people and cost effective not colecting gases go till failure still

Question 36

1 mile test

Answer 36

amnount of time it takes to brisk walk a mile so people are comfortable to estimate v02 sometimes its too easy.

Question 37

1.5 mile test

Answer 37

the amount of time it takes to walk/run 1.5 miles - a progression to 1 mile test,

Question 38

yo-yo test

Answer 38

used for athletes who are familiar with intermeinent bouts of exercise lik tennis socer handball should control for shoes, timing of eating, floor ,

Question 39

HIIT v. SIT

Answer 39

High Intesity Interval Traiing Sprint Interval Training

Question 40

synonym for SIT

Answer 40

supramaximal testing

Question 41

zones of training

Answer 41

1234

Question 42

zone 1

Answer 42

zone one is less than or equal to aerobic threshold -

Question 43

xone 2

Answer 43

less than or equal to anaerobic max threshold but higher than aerobic threshold junkl zone - both fibres kind of used

Question 44

zone 3

Answer 44

higher than anaerobic threshold to v02 max threshold - high intesity begins short period of time 4mmol or greater greater than 85% max HR HIIT happens here

Question 45

zone 4

Answer 45

highert than vo2 max (supramaximal) - SIT starts - strictly type 2x swithc ATP to anaerobic not aerobic

Question 46

polarized

Answer 46

jsut says that we shoul dtraijjn 8% IN ZONE 1 PERIODICALLY SWITICHING TO ZONE 3 MOST ADAPTATIONS TO THE HEART STARTS AT ZONE 1

Question 47

INTERVAL TIME SHOULD BE HOW MANY MINUTES

Answer 47

2minutes

Question 48

bioeergetics graph

Answer 48

we see that the red line is the immediate system engaged as we do short high intesity atpo use whill eglycoltic system turns on for a short amount of tme all while aerobic is tuning on

Question 49

interval trainging permits

Answer 49

athletes. at intesitieds close to v02 max for greater amount of time than in a single session (training at higher intesities for longer)

Question 50

General pop FITT

Answer 50

150 minutes of exercise a week 3-5 days a week

Question 51

most important factor for increasing aerobic performance

Answer 51

intesity

Question 52

ways to meausre intesity

Answer 52

HR max HRR talk test rpe

Question 53

training load equation

Answer 53

RPE x time