Ace Personal Trainer Ch. 1 Exercise Physiology

Front 1

What is physiology?

Back 1

The study of functions in a living organism

Front 2

What is exercise physiology?

Back 2

The study of the way cells & tissues of the body function during exercise.

Front 3

What is optimum fitness?

Back 3

condition resulting from a lifestyle that leads to optimal cardiovascular endurance, muscular strength, flexibility, and ideal weight. resistance training, aerobic exercise, flexibility training, healthy diet

Front 4

What cardio respiratory fitness?

Back 4

When the cardiovascular system delivers oxygen to exercising muscles

Front 5

What is muscular strength?

Back 5

The max amount of force muscles can develop during a single contraction; ie: how much you can lift at once

Front 6

What is muscular endurance?

Back 6

# of reps without fatigue or length of time contraction is held without fatigue

Front 7

What is flexibility?

Back 7

The amount of movement at a joint; range of motion. It's important to maintain flexibility to reduce risk of injury

Front 8

What is body composition made of?

Back 8

body fat and fat free weight (muscles, bones, blood, organs, etc)

Front 9

What is the body fat percent of a fit woman?

Back 9

21-24%

Front 10

What is the body fat% of a fit man?

Back 10

14-17%

Front 11

Why do we have fitness testing?

Back 11

To establish a baseline so improvements can be measured

Front 12

What kinds of fitness testing are available?

Back 12

Controlled Labs test and field tests

Front 13

List the different types of blood vessels

Back 13

Arteries capillaries and veins

Front 14

What do arteries do?

Back 14

Carry blood with fresh oxygen away from the heart delivered to cells and tissues

Front 15

What do capillaries do?

Back 15

Nero exchange of gases nutrients cellular waste occurres between blood and cells

Front 16

What do veins do?

Back 16

Network of blood vessels; blood now lower in oxygen flows back to heart cycle continues

Front 17

How many chambers are in the heart?

Back 17

4 two right, two left. upper are called atria lower are called ventricles.

Front 18

Describe the flow of blood through the heart

Back 18

The right side of heart receives venous blood, pumps to lungs, enters right atrium, flows to right ventricle, heart contracts, blood to lungs through pulmonary arteries

Front 19

Which protein carries oxygen in red blood cells?

Back 19

Hemoglobin

Front 20

What are the two circulatory patterns and the cardiovascular system?

Back 20

1. Pulmonary: heart to lungs and back 2. Systemic: blood flows from left ventricle to rest of body and back

Front 21

What are the two phases of the cardiac cycle?

Back 21

systolic (contraction) and diastolic (rest)

Front 22

What do the coronary arteries do?

Back 22

Supplies heart with blood flow during diastole

Front 23

What is the benefit of having a high-level cardiopulmonary fitness?

Back 23

Heart can rest more and longer

Front 24

What is cardiac output?

Back 24

Amount of blood that flows from each ventricle in one minute

Front 25

What is stroke volume?

Back 25

Amount of blood pump from each ventricle each time the heart beats

Front 26

What is the ejection fraction?

Back 26

Percent of the total volume of blood in the ventricles at the end of diastole that is subsequently ejected during contraction

Front 27

What is the primary purpose of the cardiovascular system during exercise?

Back 27

Deliver oxygen and nutrients to exercising muscles and carry carbon dioxide away from the muscle

Front 28

What is oxygen extraction?

Back 28

amount of oxygen taken from the hemoglobin and used in exercising muscle cells

Front 29

What is ATP? What is the analogy?

Back 29

adenosine triphosphate- body's energy used to drive contraction. Gas in a car

Front 30

What are the three pathways by which the muscle cells replenish ATP ?

Back 30

1 aerobic system 2 anaerobic glycolysis 3 creatine phosphate system

Front 31

What does aerobic mean?

Back 31

with oxygen

Front 32

What are mitochondria?

Back 32

The site of ATP production more mitochondria mean greater ATP production capability

Front 33

Can you name to energy systems used when there is insufficient oxygen supply?

Back 33

1 anaerobic glycolysis 2 creative phosphate

Front 34

What does anaerobic mean?

Back 34

Without oxygen

Front 35

What is ischaemia?

Back 35

Decreased blood flow which leads to inefficient oxygen supply to heart

Front 36

What is angina pectoris?

Back 36

Pain or pressure in the chest due to ischemia.

Front 37

What is myocardial infarction?

Back 37

Heart attack area of heart muscle beyond blockage in artery

Front 38

What can lead to a brain stroke?

Back 38

ischemia: decreased blood flow and inefficient oxygen supply

Front 39

What are two substances that the body cells uses to produce most of the ATP supply?

Back 39

Fat (fatty acid) and carbs (glucose)

Front 40

What is anaerobic threshold?

Back 40

intensity at which adequate oxygen is unavailable

Front 41

What is glycogen and where is it stored?

Back 41

Glucose carried in blood and stored in muscles and liver

Front 42

What is creatine phosphate?

Back 42

Second source of anaerobic ATP production. A molecule that can be quickly broken apart to produce ATP

Front 43

Can you define kilocalorie?

Back 43

Amount of heat to rise the temperature of 1 kilogram of water 1 degree Celsius

Front 44

When is lactic acid produced?

Back 44

When exercising muscles go anaerobic relying on glucose to produce ATP

Front 45

What is vo2 max?

Back 45

Max aerobic capacity

Front 46

What are two factors that vo2 depends on?

Back 46

1. delivery of oxygen to working muscle by blood or cardiac output 2. ability to extract the oxygen from blood at capillaries and use it in mitochondria

Front 47

What is a MET and what is it used for?

Back 47

system for classifying physical activities. 1 met= resting 02 consumption=3.5mm of 02 per kg of body weight/min. 3.5 /kg/min.

Front 48

describe the difference between vasodilation and vasoconstriction

Back 48

vasodilation: increase in diameter in arterial vessels that supply blood to exercising muscles
vasoconstriction: decrease in diameter of vessels that supply blood back to ab area

Front 49

How does blood pressure change with exercise?

Back 49

systolic (top#): should increase as body attempts to increase 02 to muscles
diastolic: should stay the same oxygen levels go down

Front 50

name some things in cardiac output due to aerobic training

Back 50

resting heat rate decreases, increase stroke volume, Max cardiac output increases

Front 51

Where does the gas age nutrient exchange take place?

Back 51

capillaries

Front 52

name some changes in oxygen extraction due to aerobic training

Back 52

increase capillary density, increase mitochondria, increase mitochondrial enzymes

Front 53

What is the overload principle?

Back 53

training a system to work harder than it is used to working

Front 54

name the four rules to maximize for overload

Back 54

exercise should: be correct type, proper intensity, sufficient duration, adequate frequency

Front 55

What is the principle of specificity of training?

Back 55

specific demand will produce specific result. To become proficient at a movement one must train and practice

Front 56

What is the muscle pump?

Back 56

rhythmic squeezing of large muscles against the veins within them

Front 57

What percent of maximum heart rate range is recommended for general fitness improvement?

Back 57

60-90%

Front 58

How can a client monitor his or her target heart rate zone?

Back 58

Talk test, rating of perceived exertion (RPE)

Front 59

What is the talk test?

Back 59

comfortable conversation while exercising

Front 60

explain the borg scale

Back 60

clients use this scale to measure how hard they are exercising (3-5 on 0-10/ 12-15 on 6-20)

Front 61

How long should a client exercise in one session

Back 61

10 min minimum/session

Front 62

What are the two types of interval training?

Back 62

1. performance- high intensity; enhanced performance in specific sport
2. fitness interval training- modest to vigorous- improve general fitness

Front 63

How frequently should a client work out?

Back 63

At least 3 times per week

Front 64

Why do we warm up and cool down?

Back 64

reduce fatigue, reduce risk of injury, make exercise more comfortable. increase muscle temp to reduce soft tissue injury, increase HDL blood flow adjustment from abs to active muscle

Front 65

name some benefits of aerobic exercise

Back 65

decrease appetite, reduce coronary artery disease, reduce fat, decrease blood pressure. achieving/maintaining healthy body composition, strengthening skeletal system, reducing osteoporosis

Front 66

How can exercise programs help people with diabetes?

Back 66

reduce insulin intake to regulate blood sugar levels

Front 67

What is HDL?

Back 67

Good cholesterol

Front 68

How can we adapt to exercise at higher altitudes?

Back 68

decrease intensity levels until accustomed to altitude levels (8,000 ft: 2 weeks; 12,000 ft 4-5 weeks

Front 69

How can we adapt to exercise in heat and humidity?

Back 69

increase water consumption, cold water, never prevent sweat with rubber or h2o proof clothes. wear light colors to reflect heat, use sunscreen and specialized fabrics to wick perspiration away

Front 70

What are 3 primary types of muscle cells in the body?

Back 70

cardiac cells: heart; smooth muscle cells: artery/intestine walls skeletal muscle cells: attach to bones across 1/more joints

Front 71

What are two primary types of skeletal muscle fibers? What are unique characteristics of each?

Back 71

slow twitch (1): contract slower
fast twitch (2): contract to max force more rapidly

Front 72

What are myofibrils?

Back 72

strands of protein running the length of each muscle fiber

Front 73

What are sacromeres?

Back 73

repeating units in a muscle fiber

Front 74

explain the sliding filament theory

Back 74

interaction between myosin proteins and ATP to cause muscle contraction

Front 75

explain 3 main types of muscle contraction

Back 75

concentric (+): shortens muscle
essentric (-): lengthens muscles
isometric: fibers contract but no change in length of muscle

Front 76

What two factors determine the amount of force generated during the contraction of the whole muscle?

Back 76

1. size of fibers contracting
2. # of muscle fibers contracting simultaneously

Front 77

What is the length tension relationship?

Back 77

a muscle generates max force when it begins it's contraction at 1.2 times it's resting length

Front 78

What is a motor unit?

Back 78

a single motor nerve from spinal cord and all muscle fibers it stimulates together

Front 79

What is the all or none principle?

Back 79

All muscle fibers in a motor unit maximally contract simultaneously

Front 80

What are some variables that influence strength training adaptations?

Back 80

resistance & reps, fast and slow twitch fibers, level of testosterone

Front 81

What is hypertrophy?

Back 81

increase in muscle size; increase in myosin and protein. increase in #& size of myofibrils inside muscle fibers

Front 82

What is hyperplasia?

Back 82

# of muscle fibers in a muscle

Front 83

What are 3 basic types of convective tissue?

Back 83

cartilage, ligaments, tendons

Front 84

What is an important adaptation to strength training?

Back 84

nervous inhibition to muscles

Front 85

What is the golgi tendon organ?

Back 85

protection against too much force. will relax to prevent too much injury

Front 86

How can you override the golgi tendon organ?

Back 86

emergency, pharmacologically, physiologically

Front 87

explain the difference between isometric and isotonic

Back 87

isometric: increases muscle strength where contraction occurs
isotonic: constant resistance through entire range of motion

Front 88

explain the difference between: dynamic constant resistance and dynamic variable resistance.

Back 88

dynamic constant: fixed amount of external resistance
dynamic variable: exercises using a shaped cam

Front 89

explain the difference between iso kinetic and isometric

Back 89

amount of force change throughout constant weight force
iso kinetic: same speed
isometric: same distance

Front 90

explain the difference between concentric and eccentric

Back 90

concentric: shortening
eccentric: lengthening

Front 91

name 2 types of exercise related soreness

Back 91

1. immediate
2. 1-3 days following (latent)

Front 92

What is muscle fatigue?

Back 92

tiring muscles

Front 93

What is glycogen?

Back 93

storage form of glucose

Front 94

What are some factors implicated in fatigue?

Back 94

dehydration, body temp increases, byproducts and other lactic acid, boredom with activity

Front 95

What four factors can limit flexibility?

Back 95

1. elastic limits of ligaments and tendons crossing joints 2. elasticity of muscle tissue 3. bone and joint structure 4. skin

Front 96

What types of exercises can increase flexibility?

Back 96

1. slow sustained stretch
2. keep breathing

Front 97

What are muscle spindles?

Back 97

fibers in muscle tissue protecting against too much stretch

Front 98

What is ballistic stretching?

Back 98

rapid, bouncing stretching. High risk of tearing muscle/ tissue.