AL 3500 QUESTIONNAIRE #1 1. Why does strength increase so quickly when you start a workout program? (What is changing in the muscle that would produce drastic changes in strength?) After you work out your body repDon't forget about the age old question of a thorough cost-benefit analysis must include
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airs damaged muscle fibers and forms new myofibrils, which increases thickness and number to create muscle strength. 2. Explain the steps of metabolism and why it is important for the body to have these steps. Why does the body start with ATPstores and move as quickly as possible to Aerobic metabolism? The body starts with ATP because it does not know how long the exercise will be taking place, therefore it does not need to produce a lot of energy in the beginning. However, once the exercise continues, it needs to switch to glycolysis to produce more energy ATP. If the body continues to use energy, it will go to aerobic metabolism which uses oxygen to produce more oxygen faster, which is the most effective stage. This is why the body tries to get to this stage the fastest. 3. Explain Oxygen Deficit and its relationship to exercise. What is it telling us and how can help us to determine levels of fitness? What are the metabolic implications throughout the process of the oxygen deficit? Oxygen Deficit is the lag in oxygen intake in the beginning of exercising. It is telling us that we need more oxygen in our lungs and that there is not enough oxygen to produce ATP. People who are trained more normally have a lower O2 deficit than those who do not train to exercise. They also have a more developed aerobic capacity, making ATP produce earlier. ATPPC is the first activated, and then glycolysis and then aerobic energy production lastly. 4. Explain Oxygen Debt and its relationship to exercise. What is it telling us and how can help us to determine levels of fitness? Oxygen Debt is how much oxygen is taken in after exercise, it varies based on the time and intensity of the exercise. The shorter it takes people to get back to a steady breathing rate, after oxygen debt, the more trained they are. 5. As you change exercise intensities, what happens to oxygen needs? What happens to metabolism? Higher intensity usually equates to needing more oxygen to produce more ATP. Also as the exercise intensity increases, the metabolism speeds up as well. 6. Why does lactate hurt Performance? Lactate can build up in the muscles and if there is not enough oxygen to remove the lactate then it will reach the “lactate threshold” and the intensity of the exercise will decrease after this peak threshold has been achieved. Scenario: John is a 35yearold male with no medical issues. He has recently taken on a second job and has found it very hard to schedule time for exercise. He has started running over the past week and has noticed a few things that he wants you to explain:a. Why has running gotten so much easier in a week? “The first day I ran, I could barely make it ¼ of a mile. I ran for the 5th time yesterday and did not get that same sensation until around 1.5 miles into my run”. What is going on and can I expect to constantly see these types of improvements? John’s body and metabolism has gotten more used to the exercise he has started. His body has learned to move through the metabolic stages faster so that he can produce more energy faster in the aerobic phase. Also, his body has adjusted to the oxygen deficit beforehand and the oxygen debt after exercise by learning to return to a more steady oxygen intake faster, encouraging him to run farther as he is not breathing as hard as he used to. b. Why do my legs burn really bad the first few minutes of exercise and then kind of relax and calm down? It hurts really badly in the beginning, but if I push through, it eases and I can keep going as if nothing was wrong. This is the lactic acid in the legs building up because the oxygen has not removed it from his legs yet. Once the oxygen gets to the lactic acid it will remove it and his legs will not burn anymore. By breathing he is allowing more oxygen in to relieve the lactic acid. c. When I finish running, I have noticed that my heart rate stays elevated above normal for 3045 minutes. Is that normal? After exercising, the body is usually at oxygen debt and needs to return to a steady breathing rate. As John trains more, the time from when he stops exercise to the time his heart rate is normal again will decrease as more training occurs and his body adjusts.