PTS Canfitpro Exam Already Solved 100%

Name the four ATP energy systems and how long they provide energy for. - Answer ATP-CP - 1-10 sec's at very high intensity nGlycolytic - high intensity 10 secs - 2-3 minnOxidative - mid to low intensity +2 minnFatty Acid Oxidation - low intensity +2 min How many units of ATP does each ATP energy system deliver? - Answer ATP-CP: 1 unit of ATP/ unit of CP Glycolytic: 2-3 ATP/unit of glucose Oxidative: 38 ATP/ unit of glucose Fatty Acid Oxidation: 100 ATP/unit of fatty acid What is EPOC? - Answer excess post-exercise oxygen consumption What is the lactate threshold? - Answer The point at which the aerobic system cannot supply enough ATP for the needs of the body What type of fuel does the ATP-CP energy system use? - Answer Stored ATP what type of fuel does the glycolytic system use? - Answer blood glucose, muscle glycogen what type of fuel does the oxidative system use? - Answer blood glucose, muscle glycogen what type of fuel does the fatty acid oxidation system use? - Answer fatty acids in the blood stream What is the work to rest ratio for ATP-CP interval training? - Answer 1:3-1:6 What is the work to rest ratio for glycolitic system interval training? - Answer 1:2-1:5 What is the work to rest ratio for oxidative system interval training? - Answer 1: .5 - 1:1 Why do you not use work relief to train ATP-CP system? - Answer Adequate rest is needed to replenish ATP in the cells Why would you use work relief to train glycolytic system? - Answer Blocks ATP replenishing of ATP Body relies on lactic acid Oxidative interval training, why rest relief? - Answer If lactic acid not cleared from the system the glycolic system is less able to provide energy therefore giving a stronger training stimulus to the oxidative system How much rest should be between ATP-CP training interval sets? - Answer 5-10 min How much rest should be between glycolytic training interval sets? - Answer 10-12 min How much rest should be between oxidative training interval sets? - Answer 10-15 min What is the definition of energy? - Answer The body's ability to do work What is anaerobic metabolism? - Answer without oxygen What is aerobic metabolism? - Answer with oxygen What is the function of the right atrium and right ventricle? - Answer Collect blood from the tisues and move it through the lungs What is the function of the left atrium and left ventricle? - Answer receive blood from the lungs and moves it to the tissues of the body and back to right side of heart Veins carry blood into or away from the heart? - Answer into Arteries carry blood into or away from the heart? - Answer away Oxygenated blood leaves the heart via the? - Answer aorta How many liters of blood typically circulate in an adult every minute? - Answer 5L Blood pressure is the result of? - Answer Blood being pumped out of the heart and pressing against the arterial walls What is an average resting blood pressure? - Answer 120/80 (mmHg) What is name of function of the top number with regards to blood pressure? - Answer systolic, the pressure exerted on the walls of the arteries as the heart contracts What is name of function of the bottom number with regards to blood pressure? - Answer diastolic, the pressure exerted on the walls of the arteries as the heart relaxes During exercise what happens to systolic blood pressure? - Answer Rises quickly to about 200 mmHg then levels off During moderate exercise what happens to the diastolic blood pressure? - Answer remains relatively stable During what kind exercise might blood pressure spike to higher levels then 200 mmHg? - Answer weightlifting as the muscular contractions compress the arteries and resist blood flow Aprox average resting heart rate? - Answer 72bpm Where is the carotid artery and what can it be used to measure? - Answer neck below jaw line, blood pressure Where is the radial artery and what can it be used to measure? - Answer wrist, blood pressure What is stroke volume? - Answer the amount of blood that the left ventricle ejects in one beat What is the average stroke volume at rest for a typical male? - Answer 70 milliliters What happens to SV as client becomes fitter? - Answer ventricles become larger contract with more force SV increases trained deliver more blood/heartbeat vs. an untrained What is cardiac output? - Answer the amount of blood that the heart ejects in 1 minute What is the equation for determining cardiac output? - Answer CO=SVxHR What happens to stroke volume during moderate exercise? - Answer increases early and rises until it plateaus What happens to HR during exercise? - Answer intensifies to maximal levels before exhaustion What are the benefits of better cardiac output? - Answer - means that heart will beat fewer times ( more rest for heartn- able to deliver more oxygen and nutrients to working muscles with less effort Ventilation refers to? - Answer the mechanical process of moving air in and out of the lungs Diffusion refers to? - Answer The way gases are exchanges in the lungs The average adult male has a lung volume of? - Answer 4-6 liters What is the rate of pulmonary ventilation at rest? - Answer 10 liters per minute What is the rate of pulmonary ventilation during the first minute of exercise? - Answer 45 liters per minute After two minutes pulmonary ventilation can increase to? - Answer 60 liters per minutes What are the rates of pulmonary ventilation for a well conditioned athlete? - Answer 220 Liters per minute What is VO2max? - Answer the maximum amount of oxygen that body can extract and use. How is VO2max measured? - Answer maximum volume of liters of O2 per minute relative to body mass What are the two main factors that contribute to VO2max efficiency? - Answer the heart's ability to distribute blood nnthe muscles ability to extract and use oxygen What is EPOC oxygen used for? - Answer to bring the body back into homeostasis Why is active recovery (cool down) important? - Answer supports heart and circulatory system to redistribute blood to all body parts What are some of the benefits of cardiovascular training? (6) - Answer - reduce BPn- reduces resting HRn- improves daily activities n- improvement in oxygen delivery and extraction n- increased stroke volume n- creased number and size of mitochondria What does FITT stand for? - Answer Frequency, Intensity, Time, Type What is the order of flow of blood through the cardiovascular system? - Answer Vena cavanRight atriumnRight ventriclenPulmonary arterynLungsnPulmonary veinnLeft atriumnLeft ventriclenAorta Smita is married and has one small child who is not in school yet. She works full-time from her home office as a programmer/analyst for a publishing company, which involves sitting at her computer for most of the day. When she's not working, she tends to be at home or with family members who live in the area. Spending time with family is very important to Smita, as is making healthy meals for her husband and son (she does the family's grocery shopping and cooking). She doesn't currently do any regular physical activity, but she would like to because she knows it's important for health.nnHow many sessions of exercise per week would you recommend for Smita? - Answer 4 days/week How many days per week is suggested for cardiovascular exercise? - Answer 4-7 What are some of the variables to consider in planning cardio exercise frequency? - Answer Number of session a client can commit to nClients current fitness levelngoals for cardio training optimal aerobic training effects occur in how many training session per week? - Answer 4-5 Intensity refers to? - Answer the rate of work being performed such as speed or relative load on the body ( % of HRmax) What are the three primary methods of planning and detecting exercise intensity? - Answer oxygen uptake, HR monitoring and precieved exertion HR increases linearly with? - Answer Oxygen Uptake Two primary ways to use HR for determining exercise intensity? - Answer percentage of either HR max or reserve HRmax equation? - Answer HRmax = 220 - age What is the general target heart rate zone for HRmax? - Answer 55%-90% What is the equation for determining a percentage of HRmax? - Answer Target HR = (220-age) x % Determine the target HR range for a 40 year old women. - Answer Lower HR ( 55%) = (220-50) x .55n= 180 x .55n= 99 bpmnnUpper HR ( 90%) = (220-40) x .90n= 180 x .90n= 162 bpm If a client has a lower fitness level what is the % range for HRmax? - Answer 55%-64% If a client has a intermediate fitness level what is the % range for HRmax? - Answer 65%-74% If a client has an advanced fitness level what is the % range for HRmax? - Answer 75%-90% What is the HRR ( heart rate reserve) equation? - Answer HRR ={[(220-age) HRmax - resting HR] x %] + resting HR Determine the HRR for a 40 year old women with a resting HR of 75 bpm - Answer Lower HR = [(220-40)-75] x.5} + 75n= 180 -75 x .5 + 75n= 105 x .5 + 75n= 52.5 + 75 n= 128 bpm nnHigher HRRn= [{(220-40) -75] x .85} + 75n= 190-65 x.85 + 75n= 105x.85 + 75n= 89.2+75n= 157 bpm What is the general target HR range when using HRR? - Answer 50-85% What does exercise time refer to? - Answer the length of time a training stimulus is applied without rest Rod is a 24-year-old driver for UPS, so his work involves a lot of physical activity. He's single, and in his spare time, depending on the season, he enjoys rock climbing, skiing and snowboarding, and competing in road races (he usually runs 10Ks, and often finishes first in his age group). In fact, Rod's lifestyle and social activities revolve around physical activity and sports. Rod also loves to challenge himself physically; his current goal is to run the Toronto Marathon.nnWhat HRmax target range (intensity level) would you recommend that Rod work at? - Answer 75 to 90% of HRmax How long do you need to perform cardiovascular exercise according to the Physical Activity Guide to Healthy Active Living to show health improvement? - Answer 20-30 min 4 - 7 days/ week What is a level 6 on the Borg RPE scale? - Answer no exertion at all What factors do you need to consider when planning a time duration for cardiovascular activity? - Answer Experience nCurrent Fitness levelngoals What is a level 15 on the Borg RPE scale? - Answer hard Tennis, squash, basketball, in-line skating, skiing, step aerobics and swimming are all examples of exercises requiring what? - Answer a specific level of skill and coordination