Heart Rate
Number of beats per minute.
Norm = 60-100
Max= 220-age
What is stroke volume?
The volume of blood pumped out of the left ventricle in one beat. (Difference between EDV and ESV)
Norm = 60ml/ft…
Max= 125ml
What is cardiac output?
Volume of blood pumped out of left ventricle per minute. ( CO= SV*HR)
Norm = 4-5 liters per minute
Max = 40-45 liters per minute
What is A-VO2 Difference?
Difference between the oxygen content of the arterial and venous blood.
Norm = 5 ml of O2/dcl of blood
What is blood pressure?
The pressure against the blood vessels during the contraction (sistole) and rest (diastole) phase of the heart beat.
What is end diastolic volume (EDV)?
The total volume of blood in the ventricles before ventricular contraction.
What is End Systolic Volume (ESV)?
The total volume of blood in the ventricles after ventricular contraction.
What is VO2 Max?
Highest rate of oxygen delivery and utilization during maximal rate of exertion.
Cardiac output * VO2 difference
What is Tidal Volume?
The volume of air inhaled and exhaled per breath.
Norm = 500ml
What is residual volume?
The stale air that is left in the lungs. (Dead space)
Norm = 700ml
What is vital capacity?
The maximum air inhaled and exhaled.
What is total lung capacity?
Vital capacity + residual volume
What is minute ventilation?
The volume of air inhaled and exhaled per breath…
Breathing frequency * Tidal volume
Norm = 6L/min
What is respiratory rate (breathing frequency)?
Rate of breathing.
Norm= 12-20
What are the Major Macros of nutrition for energy?
Glucose = Carbs
Amino acids = Proteins
Fatty acids = Fats
What is metabolism?
The process of producing energy.
What are the three energy systems?
1) The phosphagen system (ATP-PC): stored and instant ATP, lasts about 10 seconds of max exertion.
2) Glycolytic system (anaerobic lactic energy): glucose and store glycogen to produce ATP, 10-90 seconds.
3) Oxidative system (aerobic energy / mitochondrial respiration): requires oxygen to produce ATP to burn fats & carbs, long duration / relatively low intensity.
What are enzymes?
Help facilitate chemical reactions (inhibit or excite) and are susceptible to environmental factors such as temperature.
What is oxygen debt?
Oxygen deficit at the start of exercise until the respiration and oxygen consumption can meet demands.
What is Excess Post Exercise Oxygen Consumption (EPOC)?
The recovery period after cardiovascular exercise where oxygen consumption is elevated to replenish debt.
What are the three types of muscle fibers?
Slow Oxidative (SO / type I):
Fast Oxidative (FO / type IIa):
Fast Glycolytic (FG / type IIx or IIb)
What are the steps of a muscle contraction?
1) nerve impulse arrives an neuromuscular junction, cause release of acetylcholine which depolarizes the transverse tubules (t-tubules) causing calcium to be released from the sarcoplasmic reticulum.
2) calcium binds to troponin changing shape moving tropomysoin from the active site of actin allowing the myosin filament to attach.
3) Breakdown of ATP releases energy causing myosin to pull actin inward shortening the muscle (power stroke)
4) the actin myosin connection is broken when the ATP is transferred to the myosin and then broken down into ADP allowing the process to start again while new ATP and CA++ molecules are present.
5) impulse stops, calcium is pumped back to sarcoplasmic reticulum and contraction stops.
What are the general macronutrient recommendations?
Carbs: 6-10g/kg = 45-65% of total calories
Protein: 1.2-2.0g/kg =10-35% of total calories
Fat: 20-35% of total calories
How many calories should increase to build muscle or decrease to burn fat?
300-400 kcals/day max!
