Ace's Essentials Of Exercise Chapter 2

Front 1

exercise physiology

Back 1

The study of how the body functions during physical activity and exercise.

Front 2

systolic blood pressure

Back 2

The pressure exerted by the blood on the vessel walls during ventricular contraction.

Front 3

diastolic blood pressure

Back 3

The pressure in the arteries during the relaxation phase (diastole) of the cardiac cycle; indicative of total peripheral resistance.

Front 4

lipid

Back 4

The name for fats used in the body and bloodstream.

Front 5

glucose

Back 5

A simple sugar; the form in which all carbohydrates are used as the body's principal energy source.

Front 6

anxiety

Back 6

A state of uneasiness and apprehension; occurs in some mental disorders.

Front 7

depression

Back 7

1. The action of lowering a muscle or bone, or movement in an inferior or downward direction. 2. A condition of general emotion dejection and withdrawal; sadness greater and more prolonged than that warranted by any objective reason.

Front 8

osteoporosis

Back 8

A disorder, primarily affecting postmenopausal women, in which bone density decreases and susceptibility to fractures increases.

Front 9

sedentary

Back 9

Doing or requiring much sitting; minimal activity.

Front 10

physical fitness

Back 10

The physical components of wellbeing that enable a person to function at an optimal level.

Front 11

heart rate (HR)

Back 11

The number of heart beats per minute.

Front 12

mind/body vitality

Back 12

An individual's ability to minimize or alleviate unnecessary stress and tension from the body through the integration of physical exercise and mental focus.

Front 13

muscular strength

Back 13

The maximal force a muscle or muscle group can exert during contraction.

Front 14

muscular endurance

Back 14

The ability of a muscle or muscle group to exert a force against a resistance over a sustained period of time.

Front 15

cardiovascular or cardiorespiratory endurance

Back 15

The capacity of the heart, blood vessels, and lungs to deliver oxygen and nutrients to the working muscles and tissues during sustained exercise and to remove metabolic waste products that would result in fatigue; the ability to perform large muscle movements over a sustained period; also called cardiovascular endurance.

Front 16

aerobic

Back 16

In the presence of oxygen.

Front 17

flexibility

Back 17

The ability to move joints through their normal full ranges of motion.

Front 18

range of motion (ROM)

Back 18

The number of degrees through which an articulation will allow one of its segments to move.

Front 19

body composition

Back 19

The makeup of the body in terms of the relative percentage of fat-free mass and body fat.

Front 20

lean body mass

Back 20

The components of the body (apart from fat), including muscles, bones, nervous tissue, skin, blood, and organs.

Front 21

adipose tissue

Back 21

Fatty tissue; connective tissue made up of fat cells.

Front 22

essential fatty acids

Back 22

Fatty acids that the body needs but cannot synthesize; includes linolenic (omega-3) and linoleic (omega-6) fatty acids.

Front 23

storage fat

Back 23

Fat contained within adipose tissue that acts as an energy store and thermal insulation, and also cushions the internal organs.

Front 24

fat

Back 24

An essential nutrient that provides energy, energy storage, insulation, and contour to the body. 1 gram of fat equals 9 kcal.

Front 25

overweight

Back 25

A term to describe an excessive amount of weight for a given height, using height-to-weight ratios.

Front 26

obesity

Back 26

An excessive accumulation of body fat. Usually defined as more than 20% above ideal weight, or over 25% body fat for men and over 32% body fat for women; also can be defined as a body mass index of > 30 kg/m2 or a waist girth of >40 inches (102 cm) in men and >35 inches (89 cm) in women.

Front 27

hypertension

Back 27

High blood pressure, or the elevation of resting blood pressure above 140/90 mmHg.

Front 28

type 2 diabetes

Back 28

Most common form of diabetes; typically develops in adulthood and is characterized by a reduced sensitivity of the insulin target cells to available insulin; usually associated with obesity; formerly known as non-insulin-dependent diabetes mellitus (NIDDM) and adult-onset diabetes.

Front 29

coronary artery disease

Back 29

The major form of cardiovascular disease; results when the coronary arteries are narrowed are occluded, most commonly by atherosclerotic deposits of fibrous and fatty tissues; also called coronary heart disease.

Front 30

carbohydrates

Back 30

The body's preferred energy source. Dietary sources include sugars (simple) and grains, rice potatoes, and beans (complex). Carbohydrate is stored as glycogen in the muscles and liver and is transported in the blood as glucose.

Front 31

fatty acids

Back 31

Long hydrocarbon chains with an even number of carbons and varying degrees of saturation with hydrogen.

Front 32

adenosine triphosphate (ATP)

Back 32

A high-energy phosphate molecule required to provide energy for cellular function. Produced both aerobically and anaerobically and stored in the body.

Front 33

lactate

Back 33

A chemical derivative of lactiv acid which is formed when sugars are broken down for energy without the presence of oxygen.

Front 34

pulmonary ventilation

Back 34

The total volume of gas inspired or expired per minute.

Front 35

cardiac output

Back 35

The amount of blood pumped by the heart per minute; usually expressed in liters of blood per minute.

Front 36

enzymes

Back 36

A protein that speeds up a specific chemical reaction.

Front 37

alveoli

Back 37

Spherical extensions of the respiratory bronchioles and the primary sites of gas exchange with the blood.

Front 38

hemoglobin (Hb)

Back 38

The protein molecule in red blood cells specifically adapted to carry oxygen molecules (by bonding with them).

Front 39

tidal volume

Back 39

The volume of air inspired per breath.

Front 40

capillaries

Back 40

The smallest blood vessels that supply blood to the tissues, and the site of all gas and nutrient exchange in the cardiovascular system. They connect the arterial and venus systems.

Front 41

respiration

Back 41

The exchange of oxygen and carbon dioxide between the cells and the atmosphere.

Front 42

emphysema

Back 42

An obstructive pulmonary disease characterized by the gradual destruction of lung alveoli and the surrounding connective tissues, in addition to airway inflammation, leading to reduced ability to effectively inhale and exhale.

Front 43

asthma

Back 43

A chronic inflammatory disorder of the airways that affects genetically susceptible individuals in response to various environmental triggers such as allergens, viral infection, exercise, cold and stress.

Front 44

protein

Back 44

A compound composed of a combination of 20 amino acids that is the major structural component of all body tissue.

Front 45

anemia

Back 45

A reduction in the number of red blood cells and/or quantity of hemoglobin per volume of blood below normal values.

Front 46

stroke volume (SV)

Back 46

The amount of blood pumped from the left ventricle of the heart with each beat.

Front 47

ejection fraction

Back 47

The percentage of the total volume of blood that is pumped out of the left ventricle during the systolic contraction of the heart.

Front 48

cardiovascular disease

Back 48

A general term for any disease of the heart, blood vessels, or circulation.

Front 49

myocardial infarction

Back 49

An episode in which some the heart's blood supply is severely cut off or restricted, causing the heart muscle to suffer and die from lack of oxygen. Commonly known as a heart attack.

Front 50

ischemia

Back 50

A decrease in the blood supply to a bodily organ, tissue, or part caused by constriction or obstruction of the blood vessels.

Front 51

slow-twitch muscle fibers

Back 51

A muscle fiber type designed for use of aerobic glycolysis and fatty acid oxidation, recruited for low-intensity, longer-duration activities such as walking and swimming. Also called type I muscle fiber.

Front 52

oxygen extraction

Back 52

The amount of oxygen taken from the hemoglobin molecule and used in exercising muscle cells; often referred to as the arteriovenous oxygen difference.

Front 53

mitochondria

Back 53

The "power plant" of the cells where aerobic metabolism occurs.

Front 54

viscera

Back 54

The collective internal organs of the abdominal cavity.

Front 55

vasoconstriction

Back 55

Narrowing of the opening of blood vessels (notably the smaller arterioles) caused by contraction of the smooth muscle lining the vessels.

Front 56

vasodilatation

Back 56

Increase in diameter of the blood vessels, especially dilation of arterioles leading to increased blood flow to a part of the body.

Front 57

digestion

Back 57

The process of breaking down food into small enough units for absorption.

Front 58

amino acids

Back 58

Nitrogen-containing compounds that are the building blocks of protein.

Front 59

glycogen

Back 59

The chief carbohydrate storage material; formed by the liver and stored in the liver and muscle.

Front 60

gluconeogenesis

Back 60

The production of glucose from non-sugar substrates such as pyruvate, lactate, glycerol, and glucogenic amino acids.

Front 61

anaerobic

Back 61

Without the presence of oxygen.

Front 62

Creatine phosphate (CP)

Back 62

A storage form of high-energy phosphate in muscle cells that can be used to immediately resnythesize adenosine triphosphate (ATP).

Front 63

phosphagens

Back 63

High-energy phosphate compounds found in muscle tissue, including adenosine triphosphate (ATP) and creatine phosphate (CP), that can be broken down for immediate use by the cells.

Front 64

adenosine diphosphate (ADP)

Back 64

One of the chemical by-products of the breakdown of adenosine triphosphate (ATP) during muscle contraction.

Front 65

adenosine monophosphate (AMP)

Back 65

Substance found in muscle cells that participates in energy released by working muscle.

Front 66

anaerobic glycolysis

Back 66

The metabolic pathway that uses glucose for energy production without requiring oxygen. Sometimes referred to as the lactic acid system or anaerobic glucose system, it produces lactic acid as a by-product.

Front 67

glycolysis

Back 67

The breakdown of glucose or of its storage form glycogen.

Front 68

pyruvate

Back 68

A biochemical involved in the Kreb's cycle that facilitates adenosine triphosphate production.

Front 69

aerobic glycolysis

Back 69

A metabolic pathway that requires oxygen to facilitate the use of glycogen for energy (ATP).

Front 70

oxidative glycolysis

Back 70

Same as aerobic glycolysis.

Front 71

acetyl-CoA

Back 71

An important molecule in metabolism, used in many biochemical reactions. Its main use is to convey the carbon atoms within the acetyl group to the citric acid cycle to be oxidized from energy production. This compound forms the common entry point into the Kreb's cycle for the oxidation of carbohydrate and fat.

Front 72

Kreb's cycle

Back 72

A series of chemical reactions that act to break pyruvate down to carbon dioxide, water, and many hydrogen-powered molecules known NADH and FADH2.

Front 73

beta oxidation

Back 73

Metabolic pathway involving the breakdown of fatty acids (digested dietary fat) for the production of ATP.

Front 74

respiratory exchange ratio (RER)

Back 74

A ratio of the amount of carbon dioxide produced relative to the amount of oxygen consumed.

Front 75

maximum heart rate (MHR)

Back 75

The highest heart rate a person can attain. Sometimes abbreviated as Hrmax.

Front 76

diabetes

Back 76

A disease of carbohydrate metabolism in which an absolute or relative deficiency of insulin results in an inability to metabolize carbohydrates normally.

Front 77

oxygen consumption

Back 77

The process by which oxygen is used to produce energy for cellular work; also called oxygen uptake.

Front 78

maximal aerobic capacity or VO2 max

Back 78

The point at which oxygen consumption plateaus with an additional workload; represents a person's capacity for the aerobic synthesis of ATP. Also called maximal aerobic capacity or maximal oxygen uptake.

Front 79

steady state

Back 79

Constant submaximal exercise below the lactate threshold where the oxygen consumption is meeting the energy requirements of the activity.

Front 80

parasympathetic nervous system

Back 80

A subdivision of the autonomic nervous system that is involved in regulating the routine functions of the body, such as heartbeat, digestion, and sleeping Opposes the physiological effects of the sympathetic nervous system (e.g. stimulates digestive secretions, slows the heart, constricts the pupils, dilates blood vessels).

Front 81

vagal withdrawal

Back 81

Effect produced on the heart when the parasympathetic nerve fibers (which are carried in the vagus nerve) controlling the heart rate are inhibited by the sympathetic nervous system during exercise, thus increasing the heart rate.

Front 82

epinephrine

Back 82

A hormone released as part of the sympathetic response to exercise; also called adrenaline.

Front 83

norepinephrine

Back 83

A hormone released as part of the sympathetic response to exercise.

Front 84

hormones

Back 84

A chemical substance produced and released by an endocrine gland and transported through the blood to a target organ.

Front 85

catecholamines

Back 85

Hormone (e.g. epinephrine and norepinephrine) released as part of the sympathetic response to exercise.

Front 86

excess post-exercise oxygen consumption (EPOC)

Back 86

A measurably increased rate of oxygen uptake following strenuous activity. The extra oxygen is used in the processes (hormone balancing, replenishment of fuel stores, cellular repair, innervation, and anabolism) that restore the body to a resting state and adapt it to the exercise just performed.

Front 87

Q10 effect

Back 87

The physiological phenomenon wherein chemical reactions occur twice as fast when the temperature is increased by 10 degrees C.

Front 88

anaerobic threshold (AT)

Back 88

The point during high-intensity activity when the body can no longer meet its demand for oxygen and anaerobic metabolism predominates. Also called lactate threshold.

Front 89

hyperventilation

Back 89

A greater-than-normal rate of breathing that results in an abnormal loss of carbon dioxide from the blood; dizziness may occur.

Front 90

ventilatory threshold (VT)

Back 90

Point of transition between predominately aerobic energy production to anaerobic energy production; involves recruitment of fast-twitch muscle fibers and identified via gas exchange during exercise testing.

Front 91

first ventilatory threshold (VT1)

Back 91

Intensity of aerobic exercise at which ventilation starts to increase in a non-linear fashion in response to an accumulation of metabolic by-products in the blood.

Front 92

second ventilatory threshold (VT2)

Back 92

Metabolic marker which represents the point at which high-intensity exercise can no longer be sustained due to an accumulation of lactate. Also called the Respiratory compensation threshold (RCT).

Front 93

respiratory compensation threshold (RCT)

Back 93

Same as second ventilatory threshold.

Front 94

lactate threshold (LT)

Back 94

The point during exercise of increasing intensity at which blood lactate begins to accumulate above resting levels, where lactate clearance is no longer able to keep up with lactate production.

Front 95

SAID principle

Back 95

A training principle that states that the body will adapt to the specific challenges imposed upon it, as long as the program progressively overloads the system being trained; SAID stands for specific adaptation to imposed demands.

Front 96

maximal oxygen consumption

Back 96

The point at which oxygen consumption plateaus with an additional workload; represents a person's capacity for the aerobic synthesis of ATP. Also called maximal aerobic capacity or maximal oxygen uptake.

Front 97

cholesterol

Back 97

A fatlike substance found in the blood and body tissues in certain foods. Can accumulate in the arteries and lead to a narrowing of the vessels (arthrosclerosis).

Front 98

triglycerides

Back 98

Three fatty acids joined to a glycerol (carbon and hydrogen structure) backbone; how fat is stored in the body.

Front 99

neuron

Back 99

The basic anatomical unit of the nervous system; the nerve cell.

Front 100

sensory neurons

Back 100

Nerve cells that convey electrical impulses from sensory organs in the periphery (such as the skin) to the spinal cord and brain (i.e. the central nervous system).

Front 101

central nervous system (CNS)

Back 101

The brain and spinal cord.

Front 102

motor neurons

Back 102

Nerve cells that conduct impulses from the central nervous system to the periphery signaling muscles to contract or relax, regulating muscular movement.

Front 103

synapse

Back 103

The region of communication between neurons.

Front 104

neuromuscular junction

Back 104

The site at which a motor neuron transmits information to a muscle fiber.

Front 105

motor unit

Back 105

A motor nerve and all of the muscle fibers it stimulates.

Front 106

fast-twitch (FT) muscle fibers

Back 106

One of several types of muscle fibers found in skeletal muscle tissues; characterized as having a low oxidative capacity but a high glycolytic capacity; recruited for rapid, powerful movements such as jumping, throwing, and sprinting, also called type II fibers.

Front 107

hypertrophy

Back 107

An increase in the cross-sectional size of a muscle in response to progressive resistance training.

Front 108

actin

Back 108

Thin contractile protein in a myofibril.

Front 109

myosin

Back 109

Thick contractile protein in a myofibril.

Front 110

myofibrils

Back 110

The portion of the muscle containing the thick (myosin) and thin (actin) contractile filaments; a series of sarcomeres where the repeating pattern of the contractile proteins gives the striated appearance to skeletal muscle.

Front 111

testosterone

Back 111

In males, the steroid hormone produced in the testes; involved in growth and development of reproductive tissues, sperm, and secondary male sex characteristics.

Front 112

vascularity

Back 112

An increase in the number and size of blood vessels enhancing blood supply and oxygen delivery to muscle cells.

Front 113

insulin

Back 113

A hormone released from the pancreas that allows cells to take up glucose.

Front 114

adrenocorticotropin hormone (ACTH)

Back 114

A hormone released by the pituitary gland that affects various important bodily functions; controls the secretion in the adrenal gland of hormones that influence the metabolism of carbohydrates, sodium, and potassium; also controls the rate at which substances are exchanged between the blood and tissues.

Front 115

cortisol

Back 115

A hormone that is often referred to as the "Stress hormone", as it is involved in the response to stress. It increases blood pressure and blood glucose levels and has an immunosuppressive action.

Front 116

Growth hormone (GH)

Back 116

A hormone secreted by the pituitary gland that facilitates protein synthesis in the body.

Front 117

insulin-like growth factors

Back 117

Polypeptide structurally similar to insulin that is secreted either during fetal development or during childhood and that mediates growth hormone activity.

Front 118

antidiuretic hormone (ADH)

Back 118

A hormone released by the posterior pituitary gland during exercise; reduces urinary excretion of water and prevents dehydration.

Front 119

vasopressin

Back 119

Hormone released by the posterior pituitary gland during exercise; reduces urinary excretion of water and prevents dehydration.

Front 120

osmolality

Back 120

Measure of the concentration of ionic substances in the blood, such as sodium, potassium, and glucose.

Front 121

aldosterone

Back 121

One of two main hormones released by the adrenal cortex; plays a role in limiting sodium excretion in the urine.

Front 122

glucocorticoid

Back 122

An adrenocortical steroid hormone that increases gluconeogenesis, exerts an anti-inflammatory effect, influences many bodily functions.

Front 123

glucagon

Back 123

A hormone released from the alpha cells of the pancreas when blood glucose levels are low; stimulates glucose release from the liver to increase blood glucose. Also releases free fatty acids from adipose tissue to be used as fuel.

Front 124

islets of Langerhans

Back 124

Irregular clusters of endocrine cells scattered throughout the tissue of the pancreas that secrete insulin (beta cells) and glucagon (alpha cells).

Front 125

beta cells

Back 125

Endocrine cells in the islets of Langerhans of the pancreas responsible for synthesizing and secreting the hormone insulin, which lowers the glucose levels in the blood.

Front 126

alpha cells

Back 126

Endocrine cells in the islets of Langerhans of the pancreas responsible for synthesizing and secreting the hormone glucagon, which elevates the glucose levels in the blood.

Front 127

estrogen

Back 127

Generic term for the estrus-producing steroid compounds produced primarily in the ovaries; the female sex hormones.

Front 128

androgenic

Back 128

Effects related to developing masculine characteristics associated with manhood.

Front 129

anabolic

Back 129

Muscle-building effects.

Front 130

amenorrhea

Back 130

The absence of menstruation.

Front 131

female athlete triad

Back 131

A condition consisting of a combination of disordered eating, menstrual irregularities, and decreased bone mass in athletic women.

Front 132

dehydration

Back 132

The process of losing body water; when severe can cause serious life-threatening consequences.

Front 133

peripheral vasodilatation

Back 133

Widening of the blood vessels (vasodilatation) of the peripheral vasculature in the systemic circulation.

Front 134

heat index

Back 134

Guidelines regarding when exercise can be safely undertaken or when it should be avoided based on measures of heat and humidity.

Front 135

hypothermia

Back 135

Abnormally low body temperature.

Front 136

vasoconstriction

Back 136

Narrowing of the opening of blood vessels (notably the smaller arterioles) caused by contraction of the smooth muscle lining the vessels.

Front 137

windchill

Back 137

A chill factor created by the increase in the rate of heat loss via convection and conduction caused by wind.

Front 138

evaporation

Back 138

The process by which molecules in a liquid state (e.g. water) spontaneously become gaseous (e.g. water vapor).

Front 139

partial pressure

Back 139

The pressure of each gas in a multiple gas system, such as air, which is composed of nitrogen, oxygen, and carbon dioxide.

Front 140

angina

Back 140

A common symptom of coronary artery disease characterized by chest pain, tightness, or radiating pain resulting from lack of blood flow to the heart muscle.

Front 141

connective tissue

Back 141

The tissue that binds together and supports various structures of the body. Ligament and tendons are connective tissues.

Front 142

anemic

Back 142

Anemia

Front 143

specificity

Back 143

Exercise training principle explaining that specific exercise demands made on the body produce specific responses by the body; also called exercise specificity.