Efficiency and Economy Flashcards

1
Q

Efficiency

A

when the power of an activity and the energy output is calculated (ergometer)

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2
Q

economy

A

used when theres no easy way to measure workoutput/power (running)

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3
Q

efficiency and economy measure

A

the metabolic energy expended to meet the demands of exercise

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4
Q

3 types of mechanical efficiency

A

% of energy input that appears as useful external work

  • gross - work output/energy expendedX100
  • net - work output/(energy expended - resting metabolism rate for same time period)x100
  • delta - difference in work output between two workloads/ (diff in energy expenditure between the same two loads)x100
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5
Q

when is economy used

A

when you cannot measure power with an ergometer

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6
Q

gross economy

A

oxygen cost of exercising at a certain speed/covering a given distance

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7
Q

lower oxygen demand =

A

increased economy = better performance

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8
Q

7 factors influencing efficiency/economy

A
age 
muscle efficiency 
training 
biomechanical efficiency 
technique/neuromuscular efficiency 
environmental conditions 
equipment
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9
Q

muscle efficiency

A

muscle fibre type - % type 1 fibers are more mechanically efficient. more work can be done for a given amt of ATP - increased cadence, oxygen increases
core temp

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10
Q

training effect on efficiency

A

fatigue

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11
Q

3 biomechanical efficiency

A

anthropometry - body structure
body composition - excess body weight
flexibility - less flexible, more efficient

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12
Q

technique/neuromuscular efficiency

A

neural signalling

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13
Q

walking, running and cycling produce mechanical efficiencies of

A

20-25 %

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14
Q

what kind of activities has lower efficiency values?

A

additional resistance i.e. drag

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15
Q

age and efficiency

A

younger - worse

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16
Q

most economical point on a scale with VO2 and cadence of cycling

A

lower than preferred point

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17
Q

most economical point on a scale with VO2 and running stride length

A

close to chosen stride length

18
Q

why are certain types of people more likely to win track?

A

long legs relative to body height, muscles in thighs and thin calves therefore more efficient

19
Q

As paula Radcliffes VO2 decreased, her efficiency increased, why?

A

increased in type 1 muslce fibres
strength increased and flexibility decreased

increased speed at VO2max

20
Q

Radcliffe’s training intensity measures

below LT1

A

easy recovery, long relaxed runs

21
Q

Radcliffe’s training intensity measures

between LT1 and 2

A

good quality, steady aeobic trainins sessions

22
Q

Radcliffe’s training intensity measures

above LT2

A

race prep, elevating LT2 and builiding lactate tolerance

23
Q

Radcliffe’s training intensity measures

at VO2 max

A

Increasing capacity to generate ATP through oxygen independent mechanisms

24
Q

knowing your physiological data allow you to (2)

A

predict race performance and is a psychological motivator

25
Q

external tactic for improving economy

A

reduce drag

26
Q

drag in running

A

3-9% energy for overcoming air resistance - reduce energy by running behind someone

27
Q

cycling @40km/hr and drag

A

90% power generated on bike required to overcome air resistance - drafting at this speed decreases energy expenditure by 26-38%

28
Q

swimming and drag

A

hi-tech, polyurethane (hydrophobic) swimsuits reduce drage by 8%
- banned in 2010
following other swimmers by 50cm reduces metabolic cost by 11-38%

29
Q

velocity at VO2max is

A

a combo of economy and VO2max

- a high economy can make up for a lower VO2 max

30
Q

disc wheels

A

faster but harder to turn

31
Q

if one had a higher VO2max

A

higher chance of winning

32
Q

if two had the same VO2 max but one was more economical

A

economical one would win because it gives you a high velocity as you climb on the graph

33
Q

possible reasons for little children and their low running economy - 5

A

high basal metabolic rate
large SA/mass ratio
immature running mechanics - neuromuscular
less efficient ventilation
decreased anaerobic capacity - undeveloped

34
Q

running economy between males and females

A

none

35
Q

decline in oxygen cost from 8-18 years

A

2%/yr

36
Q

older adults are less economical because (3)

A

recruitment of additional motor units
gait instability
antagonistic co-contraction (agonist and antagonist both engaging)

37
Q

2 types of training to improve efficiency/economy

A

aerobic and strength training

38
Q

aerobic training to improve efficiency/economy (3)

A

transition of type II to type I muslce fibres - less oxtgen for a given amt of work
increased capillarization and mitochondria
lower RER

39
Q

strength training

A

increases muslce strength- less effort for submax load

improved neuromuscular recruitment pattern - less antagonistic muscle rxn.

40
Q

post dieting syndrome

A

weight loss increases efficiency but then you burn less kcals for the same amt of work