Exercise physiology 3

Physical activity

Bodily movement that is produced by the contraction of skeletal muscle and that substantially increases energy expenditure.

Exercise

Planned, structured,, and repetitive bodily movement done to improve or maintain one or more components of fitness.

physical fitness

a set of attributes that people have or achieve, which relates to the ability to perform physical activity.

Health related physical activity Components

cardiorespiratory endurance, body composition, muscular strength, muscular endurance, flexibility

cardiorespiratory endurance

maximal ability to use oxygen (tested by vo2 max)

muscular endurance

the ability of muscle to perform continuously without fatigue (ex. push ups to fatigue)

muscular stregnth

The most force produced one time. (one rep with a heavy set)

body composition

The percentage that is fat tissue to lean tissue.

flexibility

range of motion about a joint.

Skill related physical fitness components

Agility, coordination, balance, power, reaction time, speed

agility

ability to change the position of the body in space with speed and accuracy

coordination

ability to use the senses, such as sight and hearing together with body parts in performing tasks

balance

maintenance of equilibrium

power

ability or rate at which one can perform work

reaction time

the time elapsed between stimulation and the beginning of the reaction to it

speed

ability to perform a movement within a short period of time

EPOC

Excess Post exercise O2 Consumption

Who was the founder of Oxygen deficit and EPOC

A.V. Hill

example of O2 defecit and EPOC on a graph draw the one in ur notes

A.V. Hill thought that the size of the O2 debt was equal to the O2 deficit size, but what do we know now?

The O2 debt (EPOC) is larger than the O2 deficit

O2 debt (epoc) ATP-PC. glycolysis→ lactic acid→ O2 consumption

↑ body temp, ↑ HR, ↑ VE (ventilation muscles, ↑ NE/EPI

Ventilation (l/min)

Volume of gas inspired & expired.

ventilation at rest

Inspired (Vi) is greater than expired (Ve). Vi > Ve

Ventilation during intense exercise

expired is greater than inspiration. V i< Ve

Q=

HR x SV

Ve is measured in

ml/min which we then divide by 1000 to get L/min

F means

frequency of breathing. measured in b/min

tv means

Tital volume of gas in each breath. measured in ml/b

Ve=

f X tv

Ve/f=

tv

example of Ve = f x tv

Ve= 12 × 50= 6000 ml/min= 6 L/min

Ambient air is made up of what 3 gasses

Nitrogen (N2), Oxygen (O2), Carbon Dioxide (CO2)

what percentage of nitrogen do we breathe?

79.04%

what percentage of oxygen do we breathe?

20.93%

what percentage of carbon dioxide do we breathe?

0.03%

What is the partial pressure of Nitrogen

600 mmHg

What is the partial pressure of oxygen

159 mmHg

What is the partial pressure of carbon dioxide

.2 mmHg

What is the Alveoli partial pressure of Nitrogen

571 mmHg

What is the Alveoli partial pressure of oxygen

103 mmHg

What is the Alveoli partial pressure of carbon dioxide

39 mmHg

what is the mitochondrial partial pressure of oxygen

3-5 mmHg

Barometric percentage

pressure exerted by the gasses in the air

What is a normal barometric pressure at sea level

760 mmHg

to calculate the partial pressure of any of the elements we

take the barometric pressure and multiply it by the percentage that we breathe.

Example of calculating the nitrogen partial pressure

760 x .7904=600

Like with blood,gasses flow from

high pressure to low pressure

How is O2 transported in blood?

Hemoglobin

In Hemoglobin Fe how many oxygens?

4

In myoglobin Fe carries how many oxygens

1

oxyhemoglobin saturation curve

the points are at (20,25), (30,50), (40,75), (100,100)

for the oxyhemoglobin saturation curve at the top (100,100)

this is where we are in systemic arterial blood

for the oxyhemoglobin saturation curve at point (40,60)

this is where systemic venous blood is at rest

looking at the systemic artery, the blood will be

20 ml o2/ 100 ml bl

As long as we are breathing normal air and not in high elevation,

we will be at 100% saturation

Why do we need to use the saturation quickly?

becuase our muscles need it to do more work

acid makes pH

go down

looking at the oxyhemoglobin saturation curve during exercise, the curve shifts

to the right

during exercise, pH decreases and

causes more oxygen to move into the tissues.

The red line in the graph is the

baseline

When the blood gets hot (increases in temp) during exercise the curve shiftss

to the rightt

In total, the affect of exercise will cause the graph to shift to the left

False (the right)

which people have the lowest cardiorespiratory fitness

ppl who have had heart attacks, which is damage to the heart muscles

what is lean?

anything that is not fat ( tendons, bones, cartilage, organs, liquid etc.)

diseases of too much fat

Some cancers, diabetes, heart disease, high cholesterol, hypertension, obesity, osteoporosis

3 different types of exercise prescriptions

Aerobic, resistance, flexibility.

aerobic exercise prescription

this is to maintain or improve cardiorespiratory

resistance exercise prescription

This is to maintain or improve muscular strength and endurance

Flexibility exercise prescription

This is to maintain or improve the range of motion about a joint

All three of these prescriptions make up what?

they make up the maintaining and improving of the body composition

F.I.T.T

Frequency, Intensity, Time, Type

Frequency

how often (ex. 3 days a week)

Intensity

How hard. (ex. Moderate or Intensity)

Time

How long (ex. 30-60 min a day)

Type

what type (aerobic/resistance)

Aerobic FITT

I will start all the aerobic ones with an AE

AE frequency

3-5 days a week

AE intensity

moderate (40-59% HRR or VO2) and Vigorous (60-89% HRR or VO2)

AE type

Continuous or intermittent involving major muscle groups

Resistance FITT

I will start all the resistance ones with an RE

RE frequency

Novice-major muscle groups at least 2 days a week.

Experienced- frequency is secondary to training volume

RE Intensity

novice- 60-70% of the 1 rep max, 8-12 reps (to improve muscular fitness)

experienced- wide range of intensities, reps, and sets that are effective.

RE Type

multi joint- target agonist and antagonist muscles first

single joint- do theses second

RE Time

there is no time for it

To estimate maximal HR we use

220 - age

As we age

maximal HR decreases

After calculating the HR max, to get the HHR we

take the HR max and subtract it from the resting HR

after collecting the HHR we should

multiply it by the desired intensity to get a value hr

after getting the value we should

Add the resting HR back in

after adding in the HR what does this give u

It gives u what the Target HR should be at for the intensity u want to workout.

Example of THR for a 20 year old with a resting HR of 60, wanting to work out at an intensity of 50

220 - 20= 200

200 - 60= 140

140 x .50= 70

70 + 60= 130

Example of THR w/o values

220 - age= HR max

HR max - HR rest= HR Reserve

HRR x Desired intensity= Value

Value + HR rest= THR

To get THR using VO2 we are going to use the same person

20 year old with a vo2 max of 3.2 l/min and a resting vo2 of .3 l/min

We should first take the VO2 max and

minus it from the VO2 rest

after subtracting the vo2 max from the Vo2 rest we get

VO2 Reserve

Take the VO2 R and

multiply it by the desired intensity to get a value

take that value and

Add back in the VO2 rest to get the target VO2

Example of Target VO2: 20 year old with a vo2 max of 3.2 l/min and a resting vo2 of .3 l/min

3.2 - .30= 2.90

2.90 x .70= 2.03

2.03 + .30=2.33 l/min

Example of getting Target VO2 w/o values

vo2 max - vo2 rest= vo2 reserve

vo2 reserve x desired intensity = value

value + vo2 rest= Target Vo2

If you are at 70% of the HRR then you are also at

70% of the VO2 reserve. Same with any value