Ftip - Exercise Phisiology

Front 1

Physical fitness

Back 1

capacity of the heart, lungs, blood vessels, and muscles to function at a high level of efficiency

Front 2

Muscular Strength

Back 2

maximum force a muscle can exert during contraction

Front 3

Muscular Endurance

Back 3

ability of muscle group to exert force over a sustained period of time

Front 4

Cardiovascular Endurance

Back 4

capacity of the heart, lungs, and blood vessels to deliver nutrients and oxygen to the working muscles and tissues during sustained exercise and to remove metabolic waste that would result in fatigue

Front 5

Flexibility

Back 5

the ability to move joints through their normal range of motion. Important to prevent injury and maintain mobility

Front 6

Body Composition

Back 6

Ratio of fat-free weight (bones, muscles, blood, organs, etc) to body fat

Front 7

Body fat

Back 7

essential fat, adipose (stored in muscles and skin)

Front 8

Essential fat

Back 8

Women: 8 -12%
Men: 2 - 5%

Front 9

Ideal Body Fat

Back 9

Women: 18-25%
Men: 12-18%

Front 10

ATP (adenosine triphosphate)

Back 10

the body’s main usable form of energy
ATP -> ADP + P + energy to do work.

Front 11

Dietary intake and ATP

Back 11

Dietary Intake
Carbohydrates -> glucose -> ATP
Proteins -> amino acids -> very little ATP
Fat -> fatty acids -> lots of ATP

Front 12

Creatine phosphate system

Back 12

(very high intensity, very short time)

Front 13

Anaerobic glycolysis

Back 13

(high intensity, short time)

Front 14

Aerobic glycolysis

Back 14

(moderate intensity, moderate amount of time)

Front 15

Fatty acid oxidation

Back 15

(lower intensity, longer duration)

Front 16

Oxidative (“slow twitch”) Muscle Fibers (Type 1)

Back 16

Highly vascularized
Lots of mitochondria (produce ATP in aerobic glycolysis)
Lots of oxygen-binding proteins (like myoglobin)
Fatigue resistant
Small fiber diameter
Specialized for low-intensity, longer duration endurance exercises, postural muscles

Front 17

Slow Glycolytic (Type IIa)

Back 17

Moderately vascularized
Moderate amounts of mitochondria
Moderately fatigue resistant
In between type I and type IIb
Thought to change with training

Front 18

Glycolytic (“Fast Twitch”) Muscle Fibers (Type IIb)

Back 18

Lots of glycogen stores
Quickly fatigues
White fibers
Generate more force faster
Large fiber diameter
Specialized for rapid, powerful movements

Front 19

Motor Unit

Back 19

motor neuron and all of the muscle fibers it innervates

Front 20

Basic Organization of the Muscular System

Back 20

Epimysium: connective tissue
Muscle Cell
Muscle fiber: surround by connective tissue
Myofibrils: contain contractile proteins actin and myosin
Myofilaments: actin – thin filaments
myosin – thick filaments

Front 21

The Sliding Filament Theory

Back 21

The cause of muscle contraction:
Occurs when cross bridges form, attaching myosin to actin
As the crossbridges produce tension, the muscle shortens
The actin filaments are pulled closer together. There is NO change in the length of actin and myosin
ATP and calcium are essential for “cross bridge cycling” and muscle contraction

Front 22

Cross Bridge Cycling

Back 22

Relaxed- ATP is bound to myosin head. Low Ca2+
Step 1. Calcium is elevated. Myosin head swings toward thin filament, ATP broken down to ADP-P
Step 2. ADP-P released from myosin. Muscle “contraction”
Step 3. ATP binds to myosin head. Calcium is lowered.
Myosin released, muscle relaxes.

Front 23

Factors Affecting Force of Contraction

Back 23

Cross sectional area
Motor unit recruitment/activation
Fiber Types
Length of Muscle
Speed of Contraction

Front 24

Adaptations and Benefits of Strength Training

Back 24

Hypertrophy
Connective tissue thickening (cartilage – padding between bones, ligaments – bone to bone, tendons – bone to muscle); withstand more force
Increased recruitment
Increased bone mineral density
Increased lean body mass
Increased HDL cholesterol
Increased resting metabolic rate
Improved functional ability and psychological well being
Decrease intra-abdominal adipose tissue
Maintain fat-free mass

Front 25

Guidelines for strength training

Back 25

see notes

Front 26

Flexibility - guidelines and benefits

Back 26

General Guidelines
Most common is slow sustained stretch
Should not be painful
Hold for 30-60sec for optimal results and for at least 10 for moderate results
Benefits
Reduces soreness
Improves flexibility
Prevents Injury
Do not bounce (ballistic)  activates stretch reflex that can lead to injury

Front 27

"Cardiopulmonary” refers to...

Back 27

the heart, lungs, and blood vessels

Front 28

Functions of Cardiopulmonary system

Back 28

• Heart: pump
• Lungs" where blood picks up oxygen and gets rid of carbon dioxide
• Blood: vehicle to carry gases (oxygen and carbon dioxide) and nutrients (fats, amino acids, and glucose)
• Blood vessels
• Arteries "away from the heart" generally oxygenated
• Veins "to the heart", generally deoxygenated (except for pulmonary)

Front 29

Pulmonary

Back 29

sends deoxygenated to the heart

Front 30

Systemic

Back 30

sends oxygenated blood to the body

Front 31

Systole

Back 31

contraction phase of cardiac cycle

Front 32

Diastole

Back 32

relaxation/refilling phase of cardiac cycle

Front 33

Blood Pressure

Back 33

• Systole - contraction phase of cardiac cycle
• Diastole - relaxation/refilling phase of cardiac cycle
• Values
• Normal 120/80
• High 140/90
• If high on repeated visits, diagnosed as hypertension
• Exercise -250/115

Front 34

Cardiac Output

Back 34

Q=stroke volume x heart rate

Front 35

Ejection fraction

Back 35

% of blood in ventricles that is pumped out with each contraction

Front 36

Heart Rate (HR)

Back 36

number of heart beats/min
• Average value = 60-100, women: 75 men: 70

Front 37

Stroke volume (SV)

Back 37

amount of blood pumped from each ventricle/heart beat
• Average value = 50-80ml/beat

Front 38

Cardiac output (Q)

Back 38

amount of blood that flows from each ventricle in one minute
• Average value = 5L/min

Front 39

Oxygen Consumption

Back 39

• During dynamic exercise
• Oxygen consumption begins to increase, continues during first minute of exercise and plateaus as oxygen uptake and transport are increased so that oxygen demand=oxygen supply
• At end of exercise, gradual decrease in oxygen consumption
• VO2 Max: When there is no further increase in oxygen uptake despite further increases in workload (possible because energy provided by anaerobic processes -> build up of lactic acid, prolonged increase in oxygen consumption during recovery)

Front 40

Excess Post-Exercise Oxygen Consumption (EPOC)

Back 40

• Excess oxygen consumption after exercise has stopped.
• replenishment of CP and ATP
• the conversion of lactate to pyruvate, and the resynthesis of glycogen.
• help the body in adjusting the increased body temperature, heart rate and ventilation to a resting level,
• reoxygenation of hemoglobin (in the blood)

Exercise several times a day to increase caloric expenditure

Front 41

Anaerobic threshold (OBLA)

Back 41

point at which lactate production exceeds body's ability to buffer lactate

Front 42

Cardiopulmonary Exercise Effects

Back 42

Increases systolic blood pressure but not diastolic (as much)
Lower resting heart rate and lower heart rate at any given submaximal workload with training
No change in maximum heart rate
Increased cardiac output during exercise (and at rest) with training

Front 43

Measuring Oxygen consumption

Back 43

Recommended intensity so that:
%VO2 max: 50-85% (we don’t have a real way to monitor this)
% Max heart rate: 60-90% (we can measure)
% Heart rate reserve: 50-85% (we can measure but individualized)
Monitoring Intensity:
Heart Rate
Max heart rate: 220-age
Target heart rate:
previously sedentary: 55-70%
currently active: 70-85%
training: >90%
We summarize this and use 60-90% but keep in mind participants’ fitness level

Front 44

Heart Rate monitoring

Back 44

To find one minute range for max heart rate:
Percent of maximal HR- 60%: (220-age)x.6
- 90%: (220-age)x.9
For 10 second count, divide by 6

Front 45

Heart Rate Reserve (Karvonen Formula) WILL be on ACE Exam!

Back 45

Target Heart Rate (THR) = [(HRmax-HRrest) x percent desired] + HRrest
%desired: 50-85%
Sites: carotid, radial most commonly used

Front 46

perceived exertion

Back 46

based on subjective perception of intensity

Front 47

Dyspnea Scale

Back 47

Based on difficulty breathing

Front 48

Talk Test

Back 48

Best for lower fitness levels