Physiology Of Exercise Test #3

Front 1

Muscular endurance...

Back 1

1. Ability of the muscle to resist fatigue.
2. Ability to sustain or maintain contractions.

Front 2

Muscular Strength...

Back 2

1. Maximal force that a muscle or muscle group can generate.
2. Ability of the muscle to exert force.

Front 3

Muscular Power...

Back 3

1. Explosive aspect of strength.
2. Product of strength and speed of movement.
3. Rate of performing work (force X velocity)

Front 4

Aerobic power...

Back 4

1. rate of energy release by cellular metabolic processes that depend upon the availability and involvement of oxygen.
2. Max capacity for aerobic resynthesis of ATP.

Front 5

Anaerobic power...

Back 5

1. rate of energy release by cellular metabolic processes that function without oxygen.
2. Max capacity of the anaerobic system to produce ATP.

Front 6

Principle of Individuality

Back 6

1. Heredity plays a major role in determining the body's responses to a single bout of exercise, as well as chronic changes.
2. Individuals are unlikely to show precisely the same responses to exercise.

Front 7

Principle of Specificity

Back 7

1. Exercise adaptations are specific to the mode and intensity of training.
2. Training program must stress the physiological systems in order to achieve adaptations.

Front 8

Principle of Reversibility

Back 8

1. "use it or lose it"
2. If training is stopped or decreased, the physiological adaptations that caused these improvements will be reversed.

Front 9

Principle of Progressive Overload

Back 9

1. Systematically increasing the demands on the body is necessary for further improvement.

Front 10

Principle of Variation/periodization

Back 10

1. Systematic process of changing one or more variables in the training program - mode, volume or intensity - to keep exercise challenging and effective.

Front 11

DOMS - Causes

Back 11

1. Delayed Onset Muscle Soreness
2. Soreness felt 12-48 hours after exercise bout.
3. Usually with eccentric work
4. May be caused by inflammatory reaction inside muscles.
Irritant accumulation
Increased macrophage activity
Impaired calcium homeostasis
Structural damage.

Front 12

DOMS - Treatment

Back 12

1. Can be minimized by using lower intensity and fewer eccentric contractions early in training.
2. May ultimately be an important part of training, however.

Front 13

Chronic exercise training effects on HEART SIZE

Back 13

1. Cardiac Muscle Mass and ventricular volume increase
2. Interior left ventricle increases. - ENDURANCE
3. Of all chambers, left ventricle increases most in size muscle - RESISTANCE

Front 14

Chronic exercise training effects on STROKE VOLUME

Back 14

1. Increased at rest and submaximal/max exercise
2. Major factor for this: increased EDV caused by increase in plasma volume - greater diastolic filling time secondary to lower heart rate.
3. Also greater left ventricular contraction force - greater stroke volume

Front 15

Chronic exercise training effects on HEART RATE

Back 15

1. Resting HR decreases (potentially 40 BPM or lower)
2. HR during submaximal efforts DECREASED
3. Maximal HR unchanged.
4. HR during recovery decreases more rapidly after training.

Front 16

Chronic exercise training effects on CARDIAC OUTPUT

Back 16

1. CO at rest and submaximal remains unchanged.
2. CO during MAX efforts may INCREASE - responsible for increases in VO2max - due to increase SV.

Front 17

Chronic exercise training effects on BLOOD FLOW to active muscle

Back 17

1. Blood flow INCREASED to active muscle
2. due to 4 factors
Increased capillarization
Greater capillary recruitment
More effective blood flow distribution
Increased blood volume

Front 18

Chronic exercise training effects on BLOOD PRESSURE

Back 18

1. Resting BP generally REDUCED for those with hypertension, NOT healthy individuals
2. At submax - BP reduced
3. At max - SBP increased, DBP decreased.

Front 19

Chronic exercise training effects on BLOOD VOLUME

Back 19

1. Blood volume INCREASES
2. Plasma volume is expanded through increased protein content.
3. Red blood cell volume also increases

Front 20

Increased plasma volume decreases blood viscosity, which can improve_______________.

Back 20

1. Tissue perfusion and oxygen availability.

Front 21

Chronic exercise training effects on VO2

Back 21

1. VO2 at rest, unchanged by training
2. Studies show it remains unchanged even during submax efforts as well

Front 22

Chronic exercise training effects on A-V O2 DIFF

Back 22

1. Widens with training
2. Increased oxygen extraction by the tissues
3. More effective blood distribution

Front 23

Chronic exercise training effects on LACTATE THRESHOLD

Back 23

1. INCREASES with endurance training

Front 24

Chronic exercise training effects on RER

Back 24

1. RER decreases at submax work levels - greater utilization of free fatty acids.

Front 25

Chronic exercise training effects on VO2 MAX

Back 25

1. INCREASES substantially in response to endurance training
2. The more sedentary an individual, the larger the increase in VO2 max
3. Can increase 10-15 % in twenty weeks!!!!

Front 26

Chronic exercise training effects on FIBER TYPE

Back 26

1. Aerobic training - type I fibers become larger
2. Type IIa and IIx do not change much with aerobic exercise.
3. Type IIa and IIx would change with anaerobic exercise.

Front 27

Current level of condition effects on training...

Back 27

1. Higher the initial state of conditioning, the smaller the relative improvement for the same volume of training.

Front 28

Heredity effects on training...

Back 28

1. Ability to increase VO2 is genetically limited.
2. Born into a "window or range" you can move up and down in that range.
3. Heredity accounts for as much as 25-50 % of the variation of VO2 max among individuals.
4. Females - 10 % lower than males.

Front 29

Specificity effects on training...

Back 29

1. More specific the training program is to a given activity, the greater the improvement in that activity.

Front 30

Four methods of heat dissipation...

Back 30

1. Conduction
2. Convection
3. Radiation
4. Evaporation

Front 31

Conduction...

Back 31

1. transfer of heat from one to another through direct contact
2. Direct

Front 32

Convection...

Back 32

1. Transfer of heat by the motion of a gas or liquid across a heated surface
2. Indirect
3. REST

Front 33

Radiation...

Back 33

1. Heat is given off in form of infrared rays - electromagnetic waves.
2. REST

Front 34

Evaporation...

Back 34

1. Heat loss by the conversion of water to vapor.
2. Primary avenue for heat during EXERCISE
3. EXERCISE

Front 35

Humidity and air temp effects on heat regulation...

Back 35

1. If humidity (vapor pressure water) is high in the air, air already contains many water molecules.
2. This decreases its capacity to accept many more - vapor pressure gradient between skin and air is decreased.

Front 36

High humidity limits________________.

Back 36

1. Limits sweat evaporation and heat loss

Front 37

Low humidity offers________________.

Back 37

1. Offers ideal opportunity for sweat evaporation and heat loss.
2. BUT, if sweating is prolonged without water consumption, dehydration can occur.

Front 38

How does dehydration effect performance?

Back 38

1. High rate of sweating reduces blood volume
2. Limits amount of blood going back to the heart, which decreases cardiac output.
3. If dehydrated, can't sweat, core temp increase - BAD!

Front 39

Cardiovascular system adjusts to compensate for hyperthermia...

Back 39

1. Cardiac output increases above normal limits to get more blood to skin
2. Blood flow is shunted away from non-essential areas to the skin.
3. Sympathetic nervous system increases HR and forces left ventricle to contract more forcefully.

Front 40

Heat acclimatization and improving performance in heat.

Back 40

1. Repeated exposures to heat stress helps improve ability to cope
2. Start to sweat earlier/rate increases
3. Exercise core temp and HR are reduced with heat acclimation.
4. Plasma volume increases early, contributing to increase in SV that delivers blood to muscles and skin.

Front 41

Hypothermia and metabolic responses...

Back 41

1. FFA's harder to increase due to the fact that vasoconstriction occurs limiting access to fat beds.
2. Blood glucose important for shivering!!!
3. Lower temperatures = slower metabolic reactions.

Front 42

For each 10 degree Celcius drop in cellular temperature, the metabolism of the cell_____________.

Back 42

1. Decreases by half.
2. low core temps can cause drowsiness, lethargy and even coma.

Front 43

3 ways to produce heat to stay warm in the cold...

Back 43

1. Peripheral vasoconstriction - prevent blood from getting to skin to prevent heat loss
2. Non-shivering thermogenesis - increasing metabolic rate to increase heat production.
3. Shivering - rapid increase in muscle contraction increasing heat production.

Front 44

What is hyponatremia and what causes it?

Back 44

1. sodium concentration levels way too low - below normal range of 135 - 145 mmol/L
2. Occurs when water consumption is extremely great and dilutes plasma electrolytes - dilutes sodium levels.
3. Best way to prevent is to consume water at rate of which lost.

Front 45

Fluid replacement guidelines...

Back 45

1. During exercise drink enough to keep fluid losses to less than 2% of body weight.

Front 46

Best carb and sodium levels in sports drinks such as Gatorade...

Back 46

1. Carbs - 4-8 %
2. Sodium - 0.5 to 0.7 g/L
3. In activities lasting more than an hour.

Front 47

Why include sodium in sport drinks?

Back 47

1. Facilitates the intake and storage of water
2. Lots of sodium is lost in sweat

Front 48

Mechanisms of heat cramps...

Back 48

1. large muscle cramps
2. profuse sweating
3. excessive thirst
4. fatigue

Front 49

Mechanisms of heat exhaustion...

Back 49

1. Nausea
2. Chills/goosebumps
3. Headache

Front 50

Mechanisms of heatstroke

Back 50

1. Cessation of sweating
2. Confusion
3. Loss of consciousness

Front 51

Low Rep/High Resistance = _________.

Back 51

1. Strength

Front 52

High Rep/Low Resistance = _________.

Back 52

1. Endurance

Front 53

Fiber type alterations with resistance training...

Back 53

1. Transition from type IIx to type IIa
2. Results from cross-innervation or chronic stimulation.

Front 54

What is the difference between transient hypertrophy and chronic hypertrophy?

Back 54

1. Transient: increase in muscle size due to fluid after exercise
2. Chronic: increase due to adaptations such as hypertrophy.

Front 55

Most muscle hypertrophy is due to ________ hypertrophy.

Back 55

1. Fiber

Front 56

What is Fiber hyperplasia and can it occur?

Back 56

1. Muscle fibers split "fiber splitting"
2. Can occur, but very rarely!!

Front 57

Early gains in strength are due to ________ adaptations.

Back 57

1. Neural

Front 58

Lactate threshold determines ______________________________________________.

Back 58

1. What percentage of VO2max we can operate at for an extended period of time.

Front 59

____________ provides an increase in blood in maximum areas of exercise since HR cannot increase anymore. This concept helps increase VO2.

Back 59

1. Stroke Volume

Front 60

What do we use O2 for during exercise?

Back 60

1. To resynthesize ATP

Front 61

Frank-Starling Mechanism

Back 61

1. Increased ventricular filling (preload) leads to greater contractility.
2. Think of spring, greater you stretch, more zing it has!

Front 62

Adaptation of myoglobin and oxidative enzymes with exercise?

Back 62

1. Increased myoglobin content by 75-80 %
2. Increased number and size of oxidative enzymes in mitochondria.

Front 63

Evaporation accounts for ____________ of heat loss during exercise and _________ of heat loss during rest.

Back 63

80 % during exercise
10-20 % during rest

Front 64

Do we always try to stay at 98.6 degrees?

Back 64

1. No! May adjust for energy system efficiency.
2. Temps above 40 degrees C can affect nervous system and force you to stop.
3. Your body gives you cues when core temp too high and if you don't yield to them you're toast!

Front 65

As you acclimatize to heat, your sweating ____________ and gets ____________.

Back 65

1. Increases
2. More diluted

Front 66

Heat Acclimatization takes about _____________.

Back 66

10-14 days

Front 67

Heat Acclimatization depends on three factors?

Back 67

1. Training Status
2. Duration of Exposure
3. Rate of internal heat production

Front 68

If the exercise is short in duration that you don't need to replace fluids DURING exercise, then you can drink _______________.

Back 68

1. ANYTHING

Front 69

Use sport drinks in exercise activities that are _________ in duration.

Back 69

1. Long

Front 70

More oxygen = more energy = higher core temperature

Back 70

More oxygen = more energy = higher core temperature

Front 71

_________ oz for every lb lost during exercise.

Back 71

16-24 oz