Physiology-Physical Fitness Flashcards Preview

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Flashcards in Physiology-Physical Fitness Deck (30)
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1
Q

What is the difference between physical activity, exercise and conditioning?

A

Exercise is planned physical activity with a goal. Conditioning is regular exercise over an extended period of time.

2
Q

What is physical fitness?

A

The ability to carry out daily tasks with undue fatigue.

3
Q

How does performance differ from health/fitness?

A

Fitness translates to the ability to perform a specific task under specific conditions. The training in performance is also periodized.

4
Q

What muscle energy system is really what ends up limiting the amount of exertion muscle can do?

A

Glycolytic phase because of production of lactic acid. Notice increasing amount of lactate as exercise intensity gets more intense in the Borg scale (RPE).

5
Q

What measure of aerobic fitness is most accurate? What does it measure?

A

VO2 max. It measures the ability to take in, transport and deliver O2 to skeletal muscle for use. It is measures in L/min.

6
Q

What is an average VO2 max of healthy individual?

A

40-60 L/min

7
Q

What is a MET?

A

It is a measure of oxygen consumed during an activity. 1 MET = 3.5 mL oxygen consumed/kg of body weight/minute.

8
Q

What is the border between moderate and intense exercise?

A

6 METS (Talk test)

9
Q

What measurement is useful in determine which biochemical pathway you are utilizing most for your energy?

A

Respiratory Exchange Ratio (RER). It is the ratio of VCO2 : VO2.

10
Q

How do the people over at CHAMP know that you are working hard to achieve your actual VO2 max?

A

Your RER will increase above 1.0 because bicarbonate buffers H+ produced by lactic acid in vigorous exercise and allows you to exhale it as CO2.

11
Q

How do we measure cardiorespiratory fitness?

A

Fick Equation (assessing VO2 max). HR = hear rate. SV = stroke volume (how much blood your heart can pump out). CaO2 = how much oxygen is available to grab. CvO2 = ability of tissue to grab oxygen.

12
Q

What is a normal resting cardiac output? What about when exercising? What determines how high you can get your cardiac output?

A

Normal = 5 L/min. Exercising 10-25 L/Min. Your hear rate is what determines CO.

13
Q

What is the equation for cardiac output?

A

CO = VO2 / (a - vO2)

14
Q

What is strength?

A

The ability to exert a force one time.

15
Q

What is endurance?

A

The amount of external force a muscle can exert over an extended period of time.

16
Q

What are the differences between concentric, eccentric and isometric contraction?

A

Isometric contraction does not occur across a joint. Eccentric = muscle origin and insertion moving further apart. Concentric = origin and insertion move closer together.

17
Q

What type of contractions most often lead to injury?

A

High load eccentric contractions.

18
Q

What is encompassed by neuromotor fitness?

A

Integration of balance, agility, coordination, strength and endurance.

19
Q

What set of criteria help to determine your VO2 max?

A

Oxygen plateau with increased workload, respiratory system is buffering lactate production, RER > 1.1, HR > 90% age predicted and RPE > 17.

20
Q

What is the wingate test used for measuring?

A

Anaerobic power. You pedal as fast as you can go on a cycle and you pedal against a weight that is really heavy.

21
Q

What is the core principle to consider when implementing physical fitness programs?

A

Overload. Gains can only come about with progressively greater demands.

22
Q

What ingredients lead to adaptation after overload stimulus is applied during exercise?

A

Changes in physiologic function during training, rest and recovery.

23
Q

What is the SAID principle?

A

Specific Adaptations to Imposed Demands (exercise of choice increases performance specifically to the type of exercise)

24
Q

What are the different periods used for exercise programs?

A

Activation, strength, muscular endurance, rest and recovery.

25
Q

What are the recommendations for increasing cardiorespiratory fitness with exercise programs?

A

150 min/wk of moderate exercise or 75 min/wk of vigorous exercise

26
Q

What methods can you use to make sure you are in the moderate to vigorous range of exercise?

A

60-90% of your max heart rate. You can also use the Method of Karvonen where you find your heart rate reserve (HR max - Resting HR). You then determine your target heart rate (Resting HR + desired % of HRR to be used).

27
Q

What is the standard formula for determining maximal heart rate?

A

220 - age.

28
Q

Why do people starting to exercise see early gains faster?

A

Neurons get sharper in the initial phase and they innervate more tissue. Hypertrophy factors take longer to see.

29
Q

What factors determine a soldier’s overall fitness?

A

*

30
Q

What should you advise commanders when incorporating physical training activities?

A

Don’t use exercise as punishment and be a key player in exercise education.