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Exercise physiology

Advanced Physical Education

Useful for: OSSC RHT — Regular High School Teacher, OSSC Physical Education Instructor, OSSSC Govt Physical Education Teacher (PET), SSB PET

Overview

Exercise physiology studies how the body supplies energy and adapts during and after physical activity.

Key points

  • ATP-PC system powers very short, intense efforts (up to about 10 seconds).
  • Anaerobic glycolysis supports efforts up to about 2 minutes and produces lactate.
  • The aerobic system powers longer activities using oxygen.
  • VO₂ max is the maximum oxygen uptake and indicates aerobic fitness.
  • Excess post-exercise oxygen consumption (EPOC, "oxygen debt") restores the body after exercise.
  • Training lowers resting heart rate and increases stroke volume.

Explanation

  • Muscle hypertrophy follows strength training.
  • Heat and dehydration reduce performance.
  • Warm-up raises muscle temperature and readiness.
  • Second wind is the easing felt after initial fatigue.
  • Altitude reduces available oxygen.

Step by step

  1. Identify the concept, rule or fact asked.
  2. Recall the definition, formula, example or year.
  3. Apply it and eliminate mismatched options.

Examples

  • A 100 m sprint → mainly ATP-PC.
  • A marathon → mainly aerobic.
  • Heavy breathing after a race → EPOC.

Traps and advanced points

  • Trap: Calling marathons anaerobic.
  • Trap: Confusing VO₂ max with heart rate.
  • Trap: Ignoring recovery.

Quick revision

  • ATP-PC ~10 s; glycolysis ~2 min; aerobic longer.
  • VO₂ max.
  • EPOC.

Practice MCQs

  1. Lactic acid builds up mainly during —

    1. rest
    2. anaerobic glycolysis in intense exercise
    3. sleep
    4. light walking

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    Answer: (b) anaerobic glycolysis in intense exercise. When oxygen supply cannot meet demand.

  2. A 100 m sprint mainly uses which energy system?

    1. aerobic system
    2. ATP–PC (phosphagen) system
    3. fat oxidation
    4. protein metabolism

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    Answer: (b) ATP–PC (phosphagen) system. Very short maximal efforts (≈10 s) use stored ATP and creatine phosphate.

  3. Muscle fibres best suited to endurance are —

    1. fast-twitch (Type II)
    2. slow-twitch (Type I)
    3. smooth muscle
    4. cardiac only

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    Answer: (b) slow-twitch (Type I). Rich in mitochondria and resistant to fatigue.

  4. VO₂ max is a measure of —

    1. muscular strength
    2. aerobic capacity
    3. flexibility
    4. reaction time

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    Answer: (b) aerobic capacity. Maximum oxygen uptake per minute per kg.

  5. Very short, intense efforts (about 10 s) use the —

    1. glycolysis only
    2. ATP-PC system
    3. aerobic system
    4. fat oxidation

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    Answer: (b) ATP-PC system. Phosphocreatine.

  6. Efforts up to about 2 minutes rely mainly on —

    1. anaerobic glycolysis
    2. ATP-PC only
    3. aerobic only
    4. fat only

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    Answer: (a) anaerobic glycolysis. Produces lactate.

  7. A marathon is powered mainly by the —

    1. none
    2. aerobic system
    3. ATP-PC system
    4. anaerobic glycolysis

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    Answer: (b) aerobic system. Oxygen-based.

  8. VO₂ max indicates —

    1. strength
    2. balance
    3. aerobic fitness
    4. flexibility

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    Answer: (c) aerobic fitness. Maximum oxygen uptake.

  9. EPOC is also called —

    1. lactate threshold
    2. VO₂ max
    3. heart rate reserve
    4. oxygen debt

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    Answer: (d) oxygen debt. Recovery oxygen.

  10. Endurance training usually —

    1. raises resting heart rate
    2. has no effect
    3. stops the heart
    4. lowers resting heart rate

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    Answer: (d) lowers resting heart rate. Efficient heart.

More topics in this chapter

Notes and questions are written by Kundali IQ for practice. They are not official papers; always check the latest official notification for the syllabus and pattern.