Performance and Fueling
The gold-standard measurement of an athlete’s aerobic fitness
VO2 max
The nutrient that is the body's primary fuel source for high-intensity exercise.
Carbohydrates (Glucose/Glycogen)
The formula used to calculate cardiac output
Q = HR x SV
Air always moves from an area of __ pressure to an area of __ pressure
High to low
The maximum amount of oxygen an individual can utilize during intense exercise
VO2 max
This nutrient is the primary fuel source for low-intensity, long-duration activities like hiking or ultra-marathons.
fats
This system provides energy for a 100m sprint or a 1-rep max lift.
ATP-PC system
The phase of the cardiac cycle where the heart muscle relaxes and fills with blood.
diastole
The specific site in the lungs where gas exchange occurs
alveoli
The point during exercise where lactate begins to accumulate exponentially in the blood.
OBLA or Lactate Threshold
The physiological reason behind the "heavy leg" or burning sensation during a 400m sprint.
lactate acid accumulation from glycolysis
The anaerobic system that results in the buildup of lactic acid
glycolysis (anaerobic)
This adaptation explains why elite athletes have a resting heart rate below 60 bpm.
increased stroke volume (bradycardia)
the protein in red blood cells responsible for transporting oxygen is...
hemoglobin
In a blood pressure reading of 120/80 mmHg, 120 represents...
systolic system
Identify the two main things happening during EPOC (the "afterburn") once an athlete stops exercising.
replenishing ATP/PC stores, clearing lactate, and restoring body temperature
The "cost" of oxygen you owe your body after exercise to return to a resting state.
EPOC (excess post-exercise oxygen consumption)
The blood vessel type where gas exchange actually occurs at the muscle and lungs
capillaries
Describe the two specific physiological factors that allow for rapid diffusion of oxygen at the alveoli-capillary interface
large surface area (provided by the millions of alveoli) and minimal diffusion distance (the extremely thin, one-cell-thick membranes of both the alveoli and the capillaries)
Describe the energy system and fiber type used by a marathon runner.
aerobic system and type I (slow twitch)
This term describes the volume of air breathed in or out during a single normal breath.
tidal volume
Why fats are not the primary source for sprinting despite providing more total energy than carbs.
fats require more oxygen and time to break down (slower rate of ATP production)
If an athlete’s Cardiac Output (Q) increases from 5 L/min at rest to 25 L/min during maximal exercise, explain Stroke Volume versus Heart Rate in reaching this value.
Stroke Volume typically flat at approximately 40-60% of VO2 Max, meaning further increases in Cardiac Output at high intensities are driven primarily by increases in Heart Rate.
Explain the relationship between Oxygen Deficit and EPOC during the transition from rest to exercise, and identify which metabolic system fills the "gap" before a steady state is reached.
Oxygen Deficit occurs because the respiratory/circulatory systems take time to ramp up oxygen delivery; the Anaerobic systems (ATP-PC and Glycolysis) fill this energy gap. EPOC (Excess Post-exercise Oxygen Consumption) is the "recovery" period after exercise where oxygen intake remains high to "pay back" that initial deficit and restore the body to homeostasis.
Explain how Cardiac Hypertrophy in the Left Ventricle improves athletic performance.
increases stroke volume, allowing more oxygenated blood to be pumped per beat