Exercise Physiology, Quiz 1

Front 1

Determinants of Exercise Performance

Back 1

Genotype (Performance Potential) x Environment = Phenotype (Performance Capacity)

Front 2

Genotype

Back 2

The genetic make-up of an individual
Consists of fixed and modifiable characteristics

Front 3

Fixed Characteristics

Back 3

Muscle fiber type
Initial levels (pre-post-puberty, heart size, lung volume, etc)
Respondability
Gender
Age
Somatotype

Front 4

Modifiable Characteristics

Back 4

Strength
Power
Cardiovascular Endurance
Body Composition
Flexibility
Agility

Front 5

Equation for VO2max

Back 5

VO2max = COmax x AVO2diff,max

CO = HR x SV

Front 6

What is the point of exercise?

Back 6

To provide a STIMULUS for adaptation, a STRESS

Front 7

What are two things you need in order to adapt to exercise stimuli?

Back 7

Proper Nutrition (within the window of opportunity)
Rest (sleep, active recovery)

Front 8

Sustaining of Respondability

Back 8

Psychological factors play a larger role than physiological factors for respondability

Front 9

Physical Fitness (ACSM)

Back 9

The ability to perform moderate to vigorous levels of physical activity without undue fatigue and the capability of maintaining such ability throughout life

Front 10

Formula for Exercise HR

Back 10

Exercise HR = [(HRmax - RHR) x 0.5] + RHR

--> 15 minutes strenuous
--> 30 minutes mod. to vig.

Front 11

When do gains in fitness occur with exercise?

Back 11

Recovery Phase (only w/ right nutrition and rest)

Front 12

Training

Back 12

Chronic exercise that elicits adaptation; it enables the body to respond to exercise with less stress

Front 13

Equation for BMI

Back 13

BMI = Body mass (kg) / Height (m^2)

Front 14

General Adaptation Syndrome (GAS)

Back 14

1) Alarm Phase (Shock-Countershock dependent on overload level)
2) Adaptive Phase (Resistance)
3) Exhaustion Phase (Too much overload, decompensation)

Front 15

Overload

Back 15

The stress paced on systems as a result of training

To increase overload --> modify frequency, intensity, duration

Front 16

Rate of Improvement

Back 16

Related to the intensity of training, not the amount of work done

Front 17

Specificity of Training

Back 17

Training adaptation is SPECIFIC to that type of training

Front 18

Rate of Progression

Back 18

The time course of adaptations; how rapidly they occur and how quickly they can be lost

Front 19

Repetition

Back 19

Frequent short periods of training are MORE beneficial than infrequent periods of long duration

Front 20

Periodization

Back 20

The concept of training phases

4 Phases:
1. Off-season (1-2 weeks, psychological rest)
2. Early prep (high volume, low intensity)
3. Late prep (sports-specific, some competitions)
4. Competitive (4-6 wks to maintain peak conditioning)

Front 21

3 Segments of Periodization

Back 21

1) Macro-cycle (the entire program)
2) Meso-cycle (monthly)
3) Micro-cycle (weekly)

Front 22

Motivation

Back 22

A training principle that permeates all training principles; intangible but of primary importance

*Intrinsic motivation > External motivation

Front 23

Strength

Back 23

The ability of a muscle to generate force (slow-velocity training)

Front 24

Dynamic Strength Training

Back 24

Lifting weights through the range of motion for which strength is desired

Front 25

Static Strength Training

Back 25

Isometric muscle contraction without appreciable movement

*Is specific to a certain angle
*Increases strength in connective tissue, tensile strength, and ligaments

Front 26

Power

Back 26

Power = Work / Time

The max strength exerted once at a max rate (explosive body movement)

Front 27

Dynamic Power

Back 27

Lifting weights as fast as possible

Front 28

Isokinetic Power

Back 28

Training on an apparatus that allows for variable resistance at specific velocities through a range of motion

Front 29

Endurance

Back 29

The ability to persist at a physically tiring task

Front 30

Muscular Endurance

Back 30

The duration of time or the number of reps a contraction can be performed

Front 31

Cardiovascular Endurance

Back 31

The overall general aerobic condition (VO2max measures this)

Front 32

Steady State

Back 32

VO2max is reached when oxygen consumption reaches this

Front 33

Flexibility

Back 33

The function permitted for muscles and surrounding tissues at a moveable bone joint

Front 34

Static Flexibility

Back 34

Holding a fixed stretch for a specific period of time to increase range of motion

Front 35

Dynamic Flexibility

Back 35

Ballistic or proprioceptive neuromuscular facilitation (PNF)

Front 36

Agility

Back 36

The ability to change direction rapidly; involves coordination, strength, and speed (in all sports w/ quick movements)

Front 37

Balance

Back 37

The increased ability to maintain steadiness of position in space

Front 38

Relaxation

Back 38

The ability to reach a state of minimum muscular contraction; deals with the inverted U hypothesis of arousal/over-stimulation

Front 39

Skill

Back 39

The ability to perform a physical activity with ease and efficiency; involves factors in varied combos (strength, power, endurance, coordination, timing, agility, flexibility, mental judgement)

Front 40

Body Composition

Back 40

The maintenance of desired weight range is critical, of great importance for most sports

Front 41

% of PA Levels in Americans

Back 41

13.6% Americans members of fitness clubs
22% exercise regularly
51.2% insufficiently active/totally inactive

Front 42

Exercise is Medicine

Back 42

-Launched Nov. 2007 by ACSM/AMA
-Encouraged MDs to incorporate PA into daily vital signs

Directives:
1) Access/review every patient's PA at every visit
2) Prescribe PA to patients who don't exercise, record as vital sign

Front 43

Harvard Alum Study

Back 43

Life expectancy increases steadily from weekly exercise energy output

Front 44

BMI

Back 44

Body Mass Index: A measure of weight in relation to height

Front 45

NEAT

Back 45

Non-Exercise Activity Thermogenesis

Front 46

High-Energy Phosphagen System

Back 46

Supports activity up to 11.2 mM ATP/kg/sec, sustained closer to 8.6
Limited by energy stores and myosin ATPase

Front 47

Anaerobic System (Short-term)

Back 47

Supports activity up to 5.2 mM ATP/kg/sec

Limited by lactic acid build-up and cellular effects

*Can't generate this power as fast as HEP stores

Front 48

Aerobic System (Long-term)

Back 48

Supports activity up to 2.7 mM ATP/kg/sec [sustained closer to 2.2]

Limited by liver and muscle glycogen depletion and systemic factors

Front 49

Causes of Fatigue for HEP System

Back 49

-Creatine Phosphate depletion
-Drop in energy charge
-Pi production
-[K+] increase in extracellular space

Front 50

Causes of Fatigue for the Lactate energy system

Back 50

-Drop in cytosolic pH

Front 51

Causes of Fatigue for the Aerobic energy system

Back 51

-Hypoglycemia
-Dehydration
-Hyperthermia
Muscle glycogen depletion

Front 52

How much time does it take for ATP stores to be used during exercise?

Back 52

1 - 2 seconds

Front 53

How much time does it take for Creatine Phosphate stores to be used during exercise?

Back 53

~ 30 seconds

Front 54

How much time does it take for Anaerobic glycolysis to be used during exercise?

Back 54

2 - 7 minutes

Front 55

Why is the difference between HEP system and anaerobic system so large?

Back 55

The power levels keep dropping due to COMPARTMENTALIZATION and the many ENZYMATIC STEPS

Front 56

What does increasing exercise intensity do for HEP stores?

Back 56

- Muscle ATP does not change
- Lactate build-up increases
- Muscle CP levels decrease

Front 57

What percentage of body weight is lean muscle?

Back 57

22% of BW

Front 58

Muscle Fiber Types

Back 58

Type I: slow myosin ATPase, slow Ca ATPase, high mitochondrial content, fatigue-resistant

Type IIa: fast myosin ATPase, fast Ca ATPase, high mitochondrial content, high glycolytic capacity

Type IIx: fast twitch muscle fibers

Front 59

Energy Charge

Back 59

E = ([ATP] + 0.5 [ADP]) / ([ATP]+[ADP]+[AMP])

E = [ATP] + [ADP] + [AMP]

*Decreasing AMP levels is very important at high intensities

Front 60

Adenylate Kinase

Back 60

Rxn: ADP + ADP <--AK--> ATP + AMP

*Helps maintain energy charge within cells
*High energy charge helps maintain utilization of HEP

Front 61

Adenylate Deaminase

Back 61

(for high speed/power athletes)

Rxn: AMP + H2O + H+ <--AD--> IMP + NH4+

*Helps maintain high-energy charge during high intensity exercise
*Drops pH and overall energy metabolism

Front 62

Creatine Kinase Isoenzymes

Back 62

Mitochondrial CK (MiCK)
Cytoplasmic CK (MMCK)

Front 63

Hexokinase Reaction

Back 63

Glucose + ATP <--HK--> G-6-P + ADP

*GLUT-4ex is INDEPENDENT of insulin
*Increase blood glucose, Decrease insulin --> epinephrin blocks insulin production during exercise, but blood glucose increases from the liver