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34 Cards in this Set

  • Front
  • Back

Who is a personal trainer?

n individual who educates and trains clients in the performance of safe and appropriate exersises to effecting lead their clients to optimal health.

Ten Medical problems or Health Related Conditions that exercise can alleviate...

1. Allergies 2. Angina 3. Anxiety 4. Arthritis 5. Back Pain 6. Cancer 7. Carpel Tunnel Syndrome 8. Cholesterol 9. Constipation 10. Depression

8 Areas a Personal Trainer Should know....

here 1. Exercise Programming 2. Exercise Physiology 3. Functional Anatomy and Biomechanics 4. Assessments and Fitness Testing 5. Nutrition and Weight Management 6. Basic Emergency Procedures and Safety 7. Program Administration 8. Human Behavior/Motivation

Where does the energy come from that fuels our physical activity?

Proteins, Carbs and Fats fuel our physical activity.

What is Homeostasis?

The automatic tendency to maintain a relatively constant internal environment (Keeps everything leveled).


Metabolism

The chemical processes occurring with in a living cell or organism that are necessary for the maintenance of life. In metabolism some substances are broken down to yield energy for vital processes while other substances, necessary for life, are synthesized.

What are the two phases of Metabolism?

1. Anabolism 2. Catabolism

Anabolism

The buildup in the body of complex chemical compounds from simpler compounds (proteins from amino acids).

Catabolism

The breaking down in the body of complex chemical compounds into simpler ones (amino acids to individual proteins).



What is BMR and how does it relate to your metabolic set point?

The minimum energy required to maintain the body's life function at rest, usually expressed in calories pr hour per square meter of the body surface. A set point results in BMR and BMR is dictated by set point.

What is the relationship of a kilocalorie and a calorie?

1,000 calories + 1 kilocalorie

What is the thermogenic effect?

The heat liberated from a particular food is thus a measure not only of its energy content but also of its tendency to be burned as heat.

What is thee respiratory quotient?

A method of determining the "fuel mix" being used giving us a way to measuee the relative amounts of fats, carbs and proteings being burned as heat.

Five Metabolic adaptations to endurance exeercise?

1. Increased muscle glycogen storage capacity 2. Increased muscle mitochondria density 3. Increased resting ATP content in muscles 4. Increased resting CP (creatine phosphate) 5. Increased Aerobic enzymes

Adaptations in Aerobic Training

1. Increased Mitochondria density in slow twitch muscle fibers (results in higher energy production from fatty acids) 2. Increased aerobic capacity 3. Increase in trained muscle capacity to utilize and mobilize fat (resulting from high amounts of fat metabolizing enzymes and increased blood flow). 4. Increased development of slow twitch muscle fibers,increased myoglobin content (an iron protein in compound in muscle, which acts to store and transport oxygen in muscle).

Adaptations to anaerobic training

1. Incrased size and number of fast twitch muscle fibers 2. Increassed tolerance to higher levels of blood lactate 3. Increase in enzymes involved in the anaerobic phase of glucose breakdown (glycosis) 4. Increased muscle resting levels of ATP, CP, cratine and glycogen content 5. Increased growth hormone and testosterone levels after short bouts (45-75 min) of high intensity weight training.

Training effect

An increase in funtional capacity of muscles and other bodily tissues as a result of stress (overload) placed upon them; the adaptation to learned and ezpected stress imposed on body by physical activity.

Metabolic Set Point

The base rate of metabolism that your body seeks to maintain; results in your basal metabolic rate.

Kilocalories

The amount of energy released when food is digested. (preferred unit in studies)

Calorie

Unit of heat.

Physical Activity can be classified in 4 different groups?

1. Strength Power 2. Sustained Power 3.Anaerobic Power Endurance 4. Aerobic Endurance

ATP/CP Pathway

ATP and CP provide anaerobic sources of phosphate-bond energy. The energy liberated from hydrolysis (splitting) of CP rebonds AD and Pi to form ATP.

Glycolyetic Pathway

glucose is broken down to pruduce energy anaerobically.

Oxidative Pathway

Oxygen combines with lactic acid resynthesizing glycogen to produce energy aerobically.

Strength-Power

*comes from imediate ATP stores *lasts about 0-3 seconds of all out effort *shot-put, power lifting, golfswing, high jump, tennis serve or throw.

Sustained-Power

*Energy comes from immediate ATP & CP setores *lasting 0-10 seconds of near maximum effort *sprinting, fast breaks, linemen.

Anaerobic-Power Endurance

*Energy coming from ATP, CP, & lactic acid *lasting about 1-2 min *200-400m dash, 100 yd swim.

Aerobic Endurance

*Energy coming from oxidative pathways *lasting over 2 min. in duration.

Beta Oxidation

a ser of reactions in which fatty acids are broken down.

Pyruvate

produced by glycolysis and undersgoes a long trip thru the krebs cycle. converts several coenzymes that have lost an electron,back into their original state.

Krebs cycle

Citric acid cycle; a set of eight reactions arranged in a cycle, in which free energy is recovered in the form of ATP.

electon passport

The passing of electrons over a membrane aiding in a reaction to recover free energy for the synthesis of ATP.

Factors that lead athletes to fatigue..

*ATP & CP depletion *lactic acid accumulation *calcium ion buildup in muscles *Oxygen depletion *Blood pH decrease.

Cortisol

*Catabolic hormone that stimulates the breakdown of muscle tissue. *high amounts in the blood leat to muscle tissue wasting and negative nitrogen balance.