P.E U3AOS2 (part 2) - Acute Responses

dietary strategies - carbohydrates

• should be eaten before or after exercise

• replenish glycogen stores quicker

• faster recovery to pre-training state (train/compete sooner)

  
  

list the 3 dietary strategies

• carbohydrates

• protein

• combination of protein and carbohydrates

dietary strategies - protein

should be eaten after exercise to ensure adequate muscle repair and growth

dietary strategies - combination

there will be a quicker rate of carbohydrate and glycogen absorption to speed up recovery time

carbohydrate loading

increasing their carbohydrate intake and reducing training to maximize glycogen stores (allows us to delay glycogen depletion)

glycogen sparing

the body’s ability to utilize greater contributions from fats at a higher aerobic intensities to spare glycogen so it can be used later in the event

hydration & water

• drink regularly prior to the event

• good hydration = clear urine

hydration steps before the event

1) drink 500 ml 1 hour before the event

2) drink 200 ml, 15 minutes before the event

3) drink 250 ml every 15 minutes during

hydration after the event

for every 1 kg of weight lost drink 1.5 L of water (150% rule)

replaces lost blood plasma

what are acute response

they are short term immediate response that don’t last forever

cardiovascular responses (cardiac)

• increased HR

• increased SV

• increased Q (cardiac output)

cardiovascular responses (vascular)

• redistribution of blood flow to muscles

• increased blood pressure

• increased venous return

respiratory responses

• increased respiratory rate

• increased tidal volume

• increased ventilation

• increased pulmonary diffusion

muscular responses (FORTEW)

• fuel usage (increased)

• oxygen consumption (a-V02 difference)

• recruitment of motor units / fibers

• temperature (increases)

• enzyme activity

• waste production

define HR

the number of beats per minute

stroke volume

the amount of blood pumped out of the left ventricle per beat

define cardiac output / equation

the amount of blood pumped out of the heart per minute

equation: Q = SV x HR

redistribution of blood

vasoconstriction to less active muscles, vasodilation of blood to active muscles

blood pressure define

systolic blood pressure increases but diastolic doesn’t change

define systolic and diastolic BP

the amount of pressure the blood exerts on the artery wall when the heart contracts

the amount of pressure the blood exerts on the artery wall when heart relaxes and fills

explain venous return

contracting muscles squeeze against the veins to push blood back to the heart through the veins, allowing for blood flow back to the heart

respiratory rate defined

the amount of breathes taken in per minute

tidal volume

the total amount of air moved in and out of the lungs per breath

define ventilation / equation

the amount of air breathed in and out per minute

equation: Ve = RR x SV

define pulmonary diffusion

the rate at which gases can diffuse in and out of the lungs / capillaries

pulmonary diffusion steps

1. air is taken into the lungs down to the alveoli

2. oxygen diffuses into the capillaries

3. oxygen is then transported via arteries to active muscles to be used

4. bi-products of C02 are created by the active muscles

5. the C02 is then carried through the capillaries into the alveoli to be exhaled out of the body

fuel usage

acute muscular response.

as intensity increases we need increased fuel usage in order to resynthesis ATP

explain a-V02 difference (oxygen consumption)

acute muscular response.

a-V02 difference is a direct measure of how much 02/ml is utilized by the muscles

calculated by oxygen difference in arterial blood and venous blood

what’s a motor unit

a motor neuron and all the muscle fibers it connects to

how do we recruit muscular fibers during exercise

• the brain recruits more motor units / muscles fibers to increase the force of contraction

• the speed of messages from the brain increases therefore there is an increased firing rate of contraction

explain temperature as an acute response

acute muscular response.

when we exercise temperature increases because it is a bi-product

what do enzyme’s do

acute muscular response.

they speed up chemical reactions and increase the amount of ATP resynthesized

enzyme examples

• ATPase = breaks down ATP

• Creatine Kinase = breaks down PC

• Glycolytic enzymes = anerobic glycogen breakdown

• oxidative enzymes = breakdown fuels aerobically

waste as an acute response

acute muscular response.

wastes such as Pi (inorganic phosphate) and H+ ions will inhibit muscular contractions - leading to less speech gained

waste and the event

• Pi (inorganic phosphate) = ATP-PC dominate events

• H+ ions = anerobic dominate events

v02 max

is the maximum amount of oxygen the body can uptake, transport and utilize in one minute

2 measures of vo2 max

• absolute

• relative

what’s absolute v02 max

measures vo2 max in litres per minute (L/min)

what’s relative v02 max

measures v02 max in ml per kg per minute (ml/kg/min)

what’s the most important measure of v02 max

a relative measure this is because it takes into consideration body weight and how effectively they body ususes the oxygen.

This allows for more accurate readings and more effective comparison against different body types.

list the correct names of 3 aerobic tests

• Coopers 12 minute run

• 20 m multistage fitness test

• Yo-yo intermittent recovery test

V02 max equation

VO2 max = Q × a-vO2 diff

if there is an increase or decrease in each of these variables, this will impact VO2 max and aerobic power