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100 Cards in this Set
- Front
- Back
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What is physiology?
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The study of the myriad functions in a living organism.
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What is exercise physiology?
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The study of the way cells and tissues of the body function during exercise.
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Why should we study exercise physiology?
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To design a safe and effective exercise program that will enable a healthy adult to achieve optimum fitness.
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What is optimum fitness?
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The condition resulting from an optimum level of cardio vascular endurance, reistance training, as well as achieving and maintaining ideal body weight.
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Cardorespiratory fitness:
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The ability of your heart, lungs, and blood vessels to bring an adequate supply of oxygen to exercising muscles.
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Muscular Stength:
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The maximum amount of force a single muscle or muscle group can perform in one rep. (contraction)
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Muscular Endurance:
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The number of repeated reps (contractions) a muscle is able to perform without fatiguing. Also how long a rep can be held witout fatique.
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Flexibility:
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The amount of moevement that can be accomplished at a joint. "Range of motion."
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Body Composition:
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Figuring the two aspects that make the subjects full body weight wihch are
1. Adipose tissue (fat) 2. Fat free weight (bones, organs, muscle, blood) |
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What body fat percentage is of a fit woman? A fit man?
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21-24 %, 14 -17 %
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What is the cardiovascular system composed of?
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Cardio = heart
vascular = blood vessels pulmonary = lungs |
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List the different types of blood vessels and explain their functions.
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1. Arteries: Takes oxygen from the heart to cells and tissues
2. Cappilaries: Exchanges gases, nutrients, and cell waste 3. Veins: Brings blood back to heart |
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How many chambers are in the heart?
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Four: Left and right atrium, left and right ventricle
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Describe the flow of the blood through the heart.
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In thru right atrium, to right ventricle, thru pulmonary artery, to the lungs to pick up oxygen, in the pulmonary veings to left atrium, to left ventricle, up thru the atrium, to the rest of the body.
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Which protein carries oxygen in red blood cells?
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Hemoglobin
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What are the two circulartory patterns in the cardiovascular system?
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1. Pulmonary: from the hearts to lungs and back
2. Systemic: blood from left ventricle to the rest of the body and back. |
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What are the two phases of the cardiac cycle?
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1. Systole: heart contraction
2. Diastole: heart at relaxed state |
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What do the cornary arteries do?
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Supply the heart with a flow of blood when it is at rest.
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What is a benefit of having a high level of cardiopulmonary fitness?
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The heart spends more time in a resting state.
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What is cardiac output?
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Heart rate multiplied by stroke volume (beats per minute)
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What is stroke volume?
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The amount of blood pumped with contraction of the heart.
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What is the ejection fraction?
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The amount of blood released from the heart with contraction. The % becomes high the more vigorious the activity.
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What is the primary purpse of the cardiovascular system during exercise?
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To deliver oxygen from heart and lungs to muscles and cells at work
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What is oxygen extraction?
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The amount of oxygen extracted thru capillaries to muscles and cells while blood flows back to the heart.
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What is ATP? Give an analogy..
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Adenosine triphosphate is the bodies energy source, such as gas in an automobile. It is a substance made in the cells of muscles.
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What are the three pathways by which the muscle cells replenish ATP?
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1. aerobically (w/ oxygen)
2. anaerobic glycolysis (w/out oxygen) 3. creatine phosphate system |
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What does aerobic mean?
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"with oxygen"
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What are mitchondria?
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Structures with in most cells, including muscle cells, that produce ATP, aerobically.
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Can you name two energy systems used when there is insufficient oxygen supply?
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1. anaerobic glyclosis
2. creatine phosphate |
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What does anaerobic mean?
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"without oxygen"
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What is ischemia?
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When insufficient oxygen is supplied to an organ, such as the heart or brain, due to a blocked and decreased blood flow, such as a coronary artery.
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What is angina pectoris?
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snesation of pain and pressure in the chest.
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What is myocardial infarcion?
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A heart attack caused by a clogged cornary artery cutting off oxygen supply and blood flow.
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What can lead to a brain stroke?
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Ischemia
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What are two substances that the body's cells use to produce most of the ATP supply?
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1. Fat
2. Carbohydrates (gluclose) |
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What is anaerobic threshold?
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When inadequate oxygen is being supplied to a muscle and ATP begins to be created anaerobically.
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What is glycogen and where is it stored?
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A large molecule made up of chains of gluclose.
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What is creatine phosphate?
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A limited supply of ATP, a molecule that can be quickly broken apart to produce ATP
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Can you define kilocalorie?
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The amount of heat that will raise the temprature of 1 kilogram of whater that will raise 1 centigrade
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What is ischemia?
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When insufficient oxygen is supplied to an organ, such as the heart or brain, due to a blocked and decreased blood flow, such as a coronary artery.
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When is lactic acid produced?
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Waste created when ATP produced anaerobically. Creates a "burn" and soreness in muscles.
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What is angina pectoris?
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snesation of pain and pressure in the chest.
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What is myocardial infarcion?
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A heart attack caused by a clogged cornary artery cutting off oxygen supply and blood flow.
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What can lead to a brain stroke?
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Ischemia
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What are two substances that the body's cells use to produce most of the ATP supply?
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1. Fat
2. Carbohydrates (gluclose) |
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What is anaerobic threshold?
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When inadequate oxygen is being supplied to a muscle and ATP begins to be created anaerobically.
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What is glycogen and where is it stored?
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A large molecule made up of chains of gluclose.
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What is creatine phosphate?
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A limited supply of ATP, a molecule that can be quickly broken apart to produce ATP
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Can you define kilocalorie?
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The amount of heat that will raise the temprature of 1 kilogram of whater that will raise 1 centigrade
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When is lactic acid produced?
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Waste created when ATP produced anaerobically. Creates a "burn" and soreness in muscles.
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What is VO2 max?
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Maximal oxygen consumption. The total capacity to extract oxygen at the cellular level.
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What are two factors that VO2 depends on?
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1. Cardiac output max- delivery of oxygen to muscle by blood
2. Oxygen extraction max ability to extract oxygen thru capillaries and use it in mitchondria. |
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What is MET and what is it used for?
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Metabolic equivalent is the resting VO2 of 3.5 ml. It is used to descrive the amount of VO2 max used in any given activity.
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Describe the differnece between vasodilation and vasocontriction?
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Vasodilation increase the diameter of arterial vessels that supply blood to excercising muscles.
Vasoconstricion decrease in diameter of vessels supplying blood to the adombinal area. |
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How does blood pressure change with excercise?
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Systolic pressure should increase as the cardiovascular susterm attempts to increase oxygen delivery to the muscles. Diastolic stays the same or discreases.
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Name some changes in cardiac output due to aerobic training.
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Resting heart rate decreases, ventricles enlarge and hold more blood, stroke volume during exercise becomes greater more blood is released with less beats of the heart.
1. Decreased Heart Rate 2. Increased Stroke Volume 3. Increased max cardiac output. |
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Where does the gas and nutrient exchange take place?
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Capillaries
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Name some changes in oxygen extraction due to aerobic training.
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1. Increased capillary density
2. Increased number of mitchondria 3. Increased activity of mitchondria (aerobic enzymes) |
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What is the overload principle?
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To train one of the bodies systems harder then it is accustomed to working.
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Name the four rules to maximize for overload.
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1. Type
2. Intensity 3. Duration 4. Frequency |
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What is the principle of specificit of training?
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The type of exercise chosen and what you are trying to achieve with your work out.
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What is the "muscle pump"?
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Rhythmic squeezing of large muscles against the veins within them causing increase in venious return to the heart.
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How can a client monitor his or hear target heart rate zond?
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-Talk Test
-Borg's scale rating (Rating of Perceived Exertion RPE) |
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What is the talk test?
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Speaking duirng exercise to check for hypervenilation.
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Explain the Borg scale.
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A subject rates from 1-10 or 6-20 the amount of exertion being used. 3-5 pr 12-15 is usually the best to train.
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How long should a client exercise in one session?
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At least last 10 minutes with a goal of at least 20 minutes. Surgeon General recommends 30 minutes.
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What are the two types of interval training?
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1. performance: high intensity to enhance performance in specific sport, which builds tolerance to lactic acid.
2. Fitness: Modest to vigorius intensity to improve fitness |
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More frequently should a client work out?
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At least 3 days a week, no more then 6
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What do we warm up and cool down?
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To reduce risk of injury, and to get blood flowing at proper pace.
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Name some benefits of aerobic exercise.
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1. Decreased appetite, more calories burn
2. Lessen risks of diabetes, obesity, hihg blood pressure, osteoporisis, high blood cholsterol. |
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How can exercise programs hel people with diabetes?
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Increase sensitivity of cells to insulin.
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What is HDL?
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High denisty lipoprotein. "good" cholesterol.
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How can we adapt to exercise at higher altitudes?
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Lower intensity
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How can we adapt to exercise in heat and humidity?
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Wear breathable clothing. Drink cool water 20 minute before, 30 minutes after, and every 10 to 15 minutes during exercise.
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What are three primary types of muscle cells in the body?
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1.Cardiac- in the heart
2. Smooth- in walls of arteries and intestines and allowing shunting of blood to redistribute blood flow. 3. Skeletal- Bound together to connect bones across to one or more jointes, voluntary and cause movement. |
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What are two primary types of skeletal muscle fibers? What are unique characteristics of each?
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1. Slow twitch- slow oxidative, many mitchochondira and high aerobic capacity, most resistant to fatigue.
2. Fast twitch- Not nearly the endurance or aerobic capability |
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What are myofibrils?
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Strands of protein within each muscle
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What are two primary proteins in the myofibril?
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actin and mycsin
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What are sarcomeres?
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Repeating unites along the length of a muscle cell.
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Explain the sliding filament theory.
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When ATP near actin and myosin and nervous imulse from central nervous system, the tiny projections from the myosin attach to actin, forming an actin-myosin cross bridge.
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Explian the three main types of muscle contraction.
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1. concentric- shortening of muscle
2. eccentric- lengthening of muscle 3. Isometric- contraction of individual fibers. |
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What tow factors determine the amoutn of force generated during contraction in the whole muscle?
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1. The size of the muscle
2. The number of muscle fibers simultaneously. |
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What is the "length-tension" relationship?
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muscle contracts at maximum force when it beins at 1.2 times it's resting length.
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What is a motor unit?
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A single motor nerve in the spinal chord and the muscle fibers it stimulates.
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What is the all or none principle?
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When a muscle fiber contracts it's contracting at it's maximum potential everytime.
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What are some variables that influence strength-training adaptions?
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Relationship w/ resistance, repititions in the lifiting program, the distribution of fast and slow twitch fibers, and level of testosterone.
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What is hypertrophy?
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Increase in size of muscle.
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What is hyperplasia?
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Increase int he number of muscle fibers.
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What are three basic types of connective tissue?
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1. Cartilage- padding between bones and joints.
2. Ligaments- connect muscles to bones and joints. 3. Tendon- connect skeletal muscles to bones |
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What is an important adaptation of strenth training?
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That we can overcome, or decrease, nervous inhibitions to muscles.
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What is the principle of specificit of training?
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The type of exercise chosen and what you are trying to achieve with your work out.
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What is the "muscle pump"?
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Rhythmic squeezing of large muscles against the veins within them causing increase in venious return to the heart.
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How can a client monitor his or hear target heart rate zond?
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-Talk Test
-Borg's scale rating (Rating of Perceived Exertion RPE) |
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What is the talk test?
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Speaking duirng exercise to check for hypervenilation.
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Explain the Borg scale.
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A subject rates from 1-10 or 6-20 the amount of exertion being used. 3-5 pr 12-15 is usually the best to train.
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How long should a client exercise in one session?
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At least last 10 minutes with a goal of at least 20 minutes. Surgeon General recommends 30 minutes.
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What are the two types of interval training?
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1. performance: high intensity to enhance performance in specific sport, which builds tolerance to lactic acid.
2. Fitness: Modest to vigorius intensity to improve fitness |
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More frequently should a client work out?
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At least 3 days a week, no more then 6
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What do we warm up and cool down?
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To reduce risk of injury, and to get blood flowing at proper pace.
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Name some benefits of aerobic exercise.
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1. Decreased appetite, more calories burn
2. Lessen risks of diabetes, obesity, hihg blood pressure, osteoporisis, high blood cholsterol. |
