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Questions and Answers
What is the primary energy source utilized during the first 3 to 7 seconds of physical activity?
What is the primary energy source utilized during the first 3 to 7 seconds of physical activity?
How long can the anaerobic alactic energy pathway sustain maximum effort?
How long can the anaerobic alactic energy pathway sustain maximum effort?
What occurs to muscle acidity when glycogen is used under anaerobic conditions?
What occurs to muscle acidity when glycogen is used under anaerobic conditions?
For how long can the glycolytic system sustain intense effort when glycogen is utilized?
For how long can the glycolytic system sustain intense effort when glycogen is utilized?
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Which type of exercise primarily involves the use of anaerobic glycolysis?
Which type of exercise primarily involves the use of anaerobic glycolysis?
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What energy substrate is drawn upon during anaerobic glycolysis?
What energy substrate is drawn upon during anaerobic glycolysis?
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What is noted to negatively impact muscle performance in anaerobic conditions?
What is noted to negatively impact muscle performance in anaerobic conditions?
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What activity would likely rely mainly on the anaerobic alactic exercise system?
What activity would likely rely mainly on the anaerobic alactic exercise system?
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What is the recommended amount of physical activity per week according to Health Canada's guidelines?
What is the recommended amount of physical activity per week according to Health Canada's guidelines?
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What does the acronym FITT stand for?
What does the acronym FITT stand for?
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Which method is considered an objective way to determine exercise intensity?
Which method is considered an objective way to determine exercise intensity?
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What is a subjective method for determining exercise intensity?
What is a subjective method for determining exercise intensity?
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How can you calculate your maximum heart rate?
How can you calculate your maximum heart rate?
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Which system is considered the primary source of ATP for immediate energy?
Which system is considered the primary source of ATP for immediate energy?
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What is one of the main objectives of the cardiovascular system?
What is one of the main objectives of the cardiovascular system?
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Which of the following statements about the ATP stored in muscle cells is correct?
Which of the following statements about the ATP stored in muscle cells is correct?
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What does VO2 max primarily indicate about an individual?
What does VO2 max primarily indicate about an individual?
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What is the primary energy source for aerobic exercise?
What is the primary energy source for aerobic exercise?
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Which of the following tests is NOT a direct measurement test for VO2 max?
Which of the following tests is NOT a direct measurement test for VO2 max?
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In the Rockport test, what do you need to calculate at the end of the 1.6 km walk?
In the Rockport test, what do you need to calculate at the end of the 1.6 km walk?
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Which of the following best describes anaerobic exercise?
Which of the following best describes anaerobic exercise?
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What is the main disadvantage of continuous training?
What is the main disadvantage of continuous training?
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What happens to blood flow to the muscles as aerobic activity continues?
What happens to blood flow to the muscles as aerobic activity continues?
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Which method of training is characterized by alternating periods of high and low intensity?
Which method of training is characterized by alternating periods of high and low intensity?
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What does VO2 max indicate?
What does VO2 max indicate?
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During the Cooper test, how far should an individual aim to cover in 12 minutes?
During the Cooper test, how far should an individual aim to cover in 12 minutes?
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When running a 5 km race, which energy system is primarily in use?
When running a 5 km race, which energy system is primarily in use?
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How does heart rate change in relation to oxygen consumption according to the basic principle of VO2 max testing?
How does heart rate change in relation to oxygen consumption according to the basic principle of VO2 max testing?
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Which term best describes maximum aerobic speed (MAS)?
Which term best describes maximum aerobic speed (MAS)?
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What percentage of VO2 max is considered to improve the aerobic endurance?
What percentage of VO2 max is considered to improve the aerobic endurance?
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What is anaerobic capacity?
What is anaerobic capacity?
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Which energy substrates are transformed into energy during aerobic exercise?
Which energy substrates are transformed into energy during aerobic exercise?
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Study Notes
Class 3: Aerobic Exercise
- Topic: Aerobic exercise
- Note: Review of aerobic exercise
Part 1: Metabolic Pathways
- Topic: Metabolic pathways
- Note: The slide shows "Les voies métaboliques" (Metabolic pathways)
Review of Last Class
- Topic: Review
- Note: Review of the previous class is noted.
Health Canada Guidelines
- Topic: Physical Activity Guidelines
- Note: Health Canada recommends 150 minutes of physical activity per week.
Moderate-Intensity Activity
- Topic: Activity Intensity
- Note: If breathing is slightly accelerated, shortness of breath is noticeable, and conversation is possible during activity, the intensity is considered moderate.
FITT Principle
- Topic: Exercise Principles
- Note: FITT stands for frequency, intensity, type, and time.
Objective Intensity Measurement
- Topic: Measuring Intensity
- Note: Heart rate is an objective way to determine exercise intensity.
Subjective Intensity Measurement
- Topic: Measuring Intensity
- Note: Rate of perceived exertion (Borg scale) is a subjective method for measuring intensity.
Maximum Heart Rate Formula
- Topic: Maximum Heart Rate
- Note: The formula for calculating maximum heart rate is 220 minus age.
Cardiovascular System
- Topic: Cardiovascular System Overview
- Note: The cardiovascular system consists of the heart and blood vessels (arteries and veins). It distributes oxygen and nutrients to organs and removes waste products.
Two Main Objectives of the Cardiovascular System
- Topic: Cardiovascular System Function
- Note: The cardiovascular (CV) system transports gases (oxygen and carbon dioxide), nutrients, and metabolic waste. It facilitates the exchange of these substances between blood and cells.
Energy Systems
- Topic: Energy Production
- Note: Three main energy systems generate energy for our cells: ATP-CP, glycolytic, and oxidative.
ATP-CP System
- Topic: ATP-CP System
- Note: The ATP-CP system is the primary source of energy for short, high-intensity activities (e.g., 100-meter sprint). It lasts for approximately 3-4 seconds.
Anaerobic Alactic Exercise
- Topic: Anaerobic Alactic Exercise
- Note: This is the first energy pathway for activity, using ATP in the muscles, and does not require oxygen. It lasts for roughly 20 to 30 seconds.
Glycolytic System
- Topic: Glycolytic System
- Note: This system provides energy for activities lasting up to 120 seconds. It uses glycogen to produce ATP without oxygen, producing lactate under such conditions.
Anaerobic Lactic Exercise
- Topic: Anaerobic Lactic Exercise
- Note: This energy pathway takes over after the anaerobic alactic system, using blood glucose and glycogen as energy sources, for activities lasting roughly 20 to 3 minutes.
Oxidative System
- Topic: Oxidative System
- Note: This system is the primary energy provider for activities lasting longer than three minutes. It relies on oxygen and transports glucose and fat to the mitochondria (power plants) where ATP is generated.
Aerobic Exercise
- Topic: Aerobic Exercise Description
- Note: Aerobic exercise is characterized as predominant after 3 minutes of activity; it utilizes oxygen to transform energy substrates into energy.
Aerobic vs. Anaerobic Exercise
- Topic: Aerobic vs. Anaerobic Exercise Comparison
- Note: Anaerobic exercise involves intense training, while aerobic exercise involves long-duration endurance training. Different energy pathways (ATP vs. oxygen) are used.
VO2 Max
- Topic: VO2 Max
- Note: This is the body's maximum capacity to consume oxygen.
- Note: VO2max can be directly measured through tests or indirectly.
VO2 Max Testing
- Topic: VO2 Max Assessment Methods
- Note: There are direct and indirect methods for measuring VO2 max, including maximal treadmill tests, heart rate monitors, oxygen consumption analysis.
Why Know Your VO2 Max
- Topic: Benefits of Knowing VO2 Max
- Note: Knowing VO2 max helps evaluate physical condition and progress. It describes cardiovascular capacity.
Basic Principle for Evaluating VO2 Max
- Topic: VO2 Max Evaluation
- Note: Linear increase of heart rate with oxygen consumption.
VO2 Max Values by Age and Sport
- Topic: VO2 Max Values
- Note: Table shows average VO2 max values for male and female athletes by age and sport.
General Recommendations for Improving Aerobic System
- Topic: Improving Aerobic System
- Note: Recommendations include aerobic endurance training (55-90% of VO2 max), maximum aerobic power training (90-110% of VO2 max), and anaerobic capacity training (+95% of VO2 max, for a minimum duration of 20 minutes to several hours).
Training Methods for Aerobic Endurance
- Topic-Training
- Note: Two main methods of cardio training are continuous training and interval training.
Continuous Training
- Topic: Continuous Training Description
- Note: Continuous training involves maintaining a moderate to high intensity level for an extended period (20 minutes or more).
Interval Training
- Topic: Interval Training Description
- Note: Interval training involves alternating high-intensity periods with low-intensity rest/recovery periods.
Effects of Aerobic Training on the Cardiorespiratory System
- Topic: Cardiorespiratory Effects of Aerobic Training
- Note: Aerobic training improves heart size, increases blood capillaries, and enhances gas exchange efficiency.
Why Improve Aerobic System
- Topic: Benefits of Improving Aerobic System
- Note: The aerobic system is the primary source of energy for daily activities. Improving it enhances oxygen delivery to organs and tissues, contributing to better cellular function.
Rockport Test
- Topic: Rockport Test Description
- Note: A test for estimating VO2 max. Walk as fast as possible for 1.6 km. Record heart rate during the last 15 seconds.
Cooper Test
- Topic: Cooper Test Description
- Note: Estimate VO2 max based on achieving a maximum distance in 12 minutes..
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Description
This quiz covers key concepts of aerobic exercise, including metabolic pathways, health guidelines, and intensity measurement techniques. You'll review important principles such as the FITT principle and the recommendations by Health Canada for physical activity. Test your understanding of aerobic activities and their classification based on intensity.
