Podcast
Questions and Answers
During high-intensity, short duration activities like sprinting, which energy system is primarily utilized?
During high-intensity, short duration activities like sprinting, which energy system is primarily utilized?
- Glycolytic system (anaerobic)
- Oxidative system
- Glycolytic system (aerobic)
- Phosphagen system (correct)
Which metabolic process is most affected in an endurance athlete who "hits the wall"?
Which metabolic process is most affected in an endurance athlete who "hits the wall"?
- Anaerobic glycolysis
- Glycogen depletion (correct)
- Fat metabolism
- Creatine phosphate depletion
Which characteristic distinguishes Type I muscle fibers from Type II muscle fibers?
Which characteristic distinguishes Type I muscle fibers from Type II muscle fibers?
- Lower mitochondrial density
- Greater resistance to fatigue (correct)
- Faster contraction speed
- Higher glycogen storage capacity
Resistance training leads to muscle hypertrophy via what primary mechanism?
Resistance training leads to muscle hypertrophy via what primary mechanism?
Which cardiovascular adaptation to long-term endurance training contributes most significantly to a lower resting heart rate?
Which cardiovascular adaptation to long-term endurance training contributes most significantly to a lower resting heart rate?
Why is increased capillarization in muscles considered a beneficial adaptation to endurance training?
Why is increased capillarization in muscles considered a beneficial adaptation to endurance training?
Why are carbohydrates considered the primary fuel source for high-intensity exercise?
Why are carbohydrates considered the primary fuel source for high-intensity exercise?
Why do athletes typically require a higher protein intake compared to sedentary individuals?
Why do athletes typically require a higher protein intake compared to sedentary individuals?
During low-intensity exercise, which substrate is primarily used for energy production?
During low-intensity exercise, which substrate is primarily used for energy production?
What does a Respiratory Exchange Ratio (RER) value close to 1.0 indicate during exercise?
What does a Respiratory Exchange Ratio (RER) value close to 1.0 indicate during exercise?
What is the primary purpose of Excess Post-exercise Oxygen Consumption (EPOC)?
What is the primary purpose of Excess Post-exercise Oxygen Consumption (EPOC)?
How does the Rating of Perceived Exertion (RPE) scale correlate with objective measures of exercise intensity?
How does the Rating of Perceived Exertion (RPE) scale correlate with objective measures of exercise intensity?
Which of the following best describes the energy expenditure of an activity measured at 5 METs?
Which of the following best describes the energy expenditure of an activity measured at 5 METs?
When using the Karvonen formula, what two heart rate values are needed to determine target heart rate zones:
When using the Karvonen formula, what two heart rate values are needed to determine target heart rate zones:
Which of the following is a cardiovascular adaptation resulting from regular endurance exercise?
Which of the following is a cardiovascular adaptation resulting from regular endurance exercise?
How does regular exercise affect insulin sensitivity and glucose tolerance?
How does regular exercise affect insulin sensitivity and glucose tolerance?
What is the most accurate description of the sliding filament theory?
What is the most accurate description of the sliding filament theory?
Which of the following is a true statement regarding abnormal blood pressure responses to exercise?
Which of the following is a true statement regarding abnormal blood pressure responses to exercise?
If an athlete performs a 2-hour moderate intensity workout, what should they focus on to replenish glycogen storages?
If an athlete performs a 2-hour moderate intensity workout, what should they focus on to replenish glycogen storages?
What adaptation would you expect to see in an athlete that will improve oxygen delivery to the working muscles?
What adaptation would you expect to see in an athlete that will improve oxygen delivery to the working muscles?
During a sustained, low-intensity exercise, what is the primary energy system utilized?
During a sustained, low-intensity exercise, what is the primary energy system utilized?
What is the main role of calcium ions in muscle contraction?
What is the main role of calcium ions in muscle contraction?
Which of the following adaptations results in enhanced oxygen extraction by working muscles?
Which of the following adaptations results in enhanced oxygen extraction by working muscles?
What is the primary reason for monitoring blood pressure responses during exercise?
What is the primary reason for monitoring blood pressure responses during exercise?
In addition to providing energy, what other crucial role do fats play in athletic performance?
In addition to providing energy, what other crucial role do fats play in athletic performance?
Why is the phosphagen system the primary source of energy for activities like weightlifting?
Why is the phosphagen system the primary source of energy for activities like weightlifting?
What distinguishes anaerobic glycolysis from aerobic glycolysis?
What distinguishes anaerobic glycolysis from aerobic glycolysis?
Why do endurance athletes focus on consuming carbohydrates after prolonged exercise?
Why do endurance athletes focus on consuming carbohydrates after prolonged exercise?
What effect would an increase in the number of mitochondria in muscle cells have on athletic performance?
What effect would an increase in the number of mitochondria in muscle cells have on athletic performance?
When calculating target heart rate using the Karvonen formula, what does the '% Intensity' represent?
When calculating target heart rate using the Karvonen formula, what does the '% Intensity' represent?
Which of the following is not a typical adaptation to regular exercise?
Which of the following is not a typical adaptation to regular exercise?
During high intensity exercise, a RER value near 1.0 suggests?
During high intensity exercise, a RER value near 1.0 suggests?
Someone with lower than normal blood pressure, might need to monitor this doing exercise. What is an expected outcome of not monitoring this?
Someone with lower than normal blood pressure, might need to monitor this doing exercise. What is an expected outcome of not monitoring this?
What is the relationship between exercise intensity and METs?
What is the relationship between exercise intensity and METs?
Which of the listed choices is a training adaptation that lowers resting heart rate?
Which of the listed choices is a training adaptation that lowers resting heart rate?
How does muscle hypertrophy primarily contribute to increase muscle strength?
How does muscle hypertrophy primarily contribute to increase muscle strength?
How can an athlete estimate the rate of energy expenditure?
How can an athlete estimate the rate of energy expenditure?
What is the correct usage of the Borg scale?
What is the correct usage of the Borg scale?
What effect would reducing the space between capillaries and muscle cells in skeletal muscle have?
What effect would reducing the space between capillaries and muscle cells in skeletal muscle have?
What substrate is metabolized in the oxidative system?
What substrate is metabolized in the oxidative system?
Flashcards
Sports physiology
Sports physiology
The study of how the body responds to exercise and training, examining the physiological mechanisms underlying physical performance.
Phosphagen system
Phosphagen system
Provides immediate energy for short, high-intensity activities by breaking down creatine phosphate to regenerate ATP.
Glycolytic system
Glycolytic system
Breaks down carbohydrates (glucose or glycogen) to produce ATP, functioning either anaerobically or aerobically.
Oxidative system
Oxidative system
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Skeletal muscles
Skeletal muscles
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Muscle contraction
Muscle contraction
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Slow-twitch fibers (Type I)
Slow-twitch fibers (Type I)
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Fast-twitch fibers (Type II)
Fast-twitch fibers (Type II)
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Muscle hypertrophy
Muscle hypertrophy
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Stroke volume
Stroke volume
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Cardiac output
Cardiac output
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Capillarization
Capillarization
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Macronutrients
Macronutrients
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Carbohydrates
Carbohydrates
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Micronutrients
Micronutrients
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Exercise metabolism
Exercise metabolism
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Respiratory exchange ratio (RER)
Respiratory exchange ratio (RER)
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EPOC (excess post-exercise oxygen consumption)
EPOC (excess post-exercise oxygen consumption)
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Borg Scale (RPE)
Borg Scale (RPE)
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MET (Metabolic Equivalent of Task)
MET (Metabolic Equivalent of Task)
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Karvonen Formula
Karvonen Formula
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Study Notes
- Sports physiology is the study of how the body responds to exercise and training
- Examines the physiological mechanisms underlying physical performance
- Mechanisms include energy production, muscle function, and cardiovascular responses
- Aims to optimize athletic performance and overall health through exercise
Energy Systems
- The body uses three main energy systems to fuel exercise: phosphagen, glycolytic, and oxidative
- The phosphagen system provides immediate energy for short, high-intensity activities like sprinting and weightlifting
- It relies on the breakdown of creatine phosphate to regenerate ATP
- The glycolytic system breaks down carbohydrates (glucose or glycogen) to produce ATP
- It can function anaerobically (without oxygen) or aerobically (with oxygen)
- Anaerobic glycolysis produces ATP quickly but also leads to the buildup of lactic acid
- The oxidative system is the primary energy source for endurance activities
- It uses carbohydrates, fats, and proteins to produce ATP in the mitochondria
- This system requires oxygen and is more efficient but slower than the other two systems
Muscle Physiology
- Skeletal muscles are responsible for movement
- Muscle fibers contain myofibrils, which are composed of actin and myosin filaments
- Muscle contraction occurs when actin and myosin filaments slide past each other (sliding filament theory)
- This process requires ATP and calcium ions
- Muscle fibers can be classified as either slow-twitch (Type I) or fast-twitch (Type II)
- Slow-twitch fibers are fatigue-resistant and are used for endurance activities
- Fast-twitch fibers are powerful but fatigue quickly and are used for short, high-intensity activities
- Muscle hypertrophy (growth) occurs in response to resistance training
- It involves increased protein synthesis and an increase in the size of muscle fibers
Cardiovascular Adaptations
- Exercise training leads to several cardiovascular adaptations that improve performance
- Stroke volume (the amount of blood pumped per heartbeat) increases
- Cardiac output (the amount of blood pumped per minute) increases
- Resting heart rate decreases
- Blood volume increases
- Capillarization (the formation of new capillaries) in muscles increases
- These adaptations enhance oxygen delivery to working muscles
- Blood pressure responses to exercise are also important to monitor, with abnormal responses potentially indicating underlying health issues
Nutrition for Athletes
- Proper nutrition is essential for athletic performance, recovery, and overall health
- Macronutrients (carbohydrates, fats, and proteins) provide energy and support tissue growth and repair
- Carbohydrates are the primary fuel source for exercise, especially high-intensity activities
- Athletes should consume adequate carbohydrates to replenish glycogen stores
- Proteins are important for muscle growth and repair
- Athletes require more protein than sedentary individuals
- Fats provide energy and support hormone production
- Athletes should consume healthy fats, such as those found in nuts, seeds, and fatty fish
- Micronutrients (vitamins and minerals) play crucial roles in energy metabolism, immune function, and bone health
- Hydration is also critical for performance and health
- Athletes should drink plenty of fluids before, during, and after exercise
Exercise Metabolism
- Exercise metabolism refers to the metabolic processes that occur during physical activity
- These processes involve the breakdown of carbohydrates, fats, and proteins to produce ATP
- The intensity and duration of exercise influence which energy systems are used
- Low-intensity exercise primarily relies on the oxidative system, using fats as the main fuel source
- High-intensity exercise relies more on the glycolytic and phosphagen systems, using carbohydrates as the main fuel source
- The respiratory exchange ratio (RER) indicates the relative contribution of carbohydrates and fats to energy production
- EPOC (excess post-exercise oxygen consumption) refers to the elevated oxygen consumption that occurs after exercise
- It is used to restore the body to its pre-exercise state and repair muscles
Borg Scale
- The Borg Scale, or Rating of Perceived Exertion (RPE), is a subjective measure of exercise intensity
- It allows individuals to rate how hard they feel they are working during exercise
- The original Borg Scale ranges from 6 to 20, with corresponding feelings of exertion (6 being no exertion at all, and 20 being maximal exertion)
- A modified Borg Scale ranges from 0 to 10
- It correlates well with physiological measures of exercise intensity, such as heart rate and oxygen consumption
- It helps individuals monitor and adjust their exercise intensity
METs
- MET (Metabolic Equivalent of Task) is a measure of energy expenditure
- One MET is defined as the energy expended while sitting at rest
- It is equivalent to an oxygen consumption of 3.5 ml/kg/min
- Exercise intensity can be expressed in terms of METs
- Activities with higher MET values require more energy expenditure
- MET values can be used to estimate the energy cost of different activities
- Light-intensity activities are typically less than 3 METs
- Moderate-intensity activities range from 3 to 6 METs
- Vigorous-intensity activities are greater than 6 METs
Karvonen Formula
- The Karvonen formula is used to calculate target heart rate zones for exercise
- It takes into account an individual's resting heart rate and maximum heart rate
- The formula is: Target Heart Rate = ((Maximum Heart Rate - Resting Heart Rate) x % Intensity) + Resting Heart Rate
- Maximum Heart Rate is often estimated as 220 - age
- % Intensity refers to the desired exercise intensity (e.g., 50-70% for moderate-intensity exercise)
- This formula helps individuals train at the appropriate intensity to achieve their fitness goals
Physiological Changes
- Regular exercise induces various physiological changes that improve overall health and fitness
- These changes include increased cardiovascular function, such as a lower resting heart rate
- Lower blood pressure, and improved blood lipid profile are all positive outcomes
- Improved insulin sensitivity and glucose tolerance are also key benefits
- Increased muscle strength and endurance are direct results of exercise
- Bone density also improves, reducing the risk of osteoporosis
- Exercise enhances immune function and reduces the risk of chronic diseases, such as heart disease, type 2 diabetes, and certain cancers
- Mental health benefits include reduced stress, anxiety, and depression
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