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69 Cards in this Set
- Front
- Back
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anabolic hormones
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a hormone that encourages cellular growth
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sarcoplasmic reticulum
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organelle found in specific types of muscle fibers. Its function is to store calcium ions and then release them into the body, where they are absorbed when the muscles are in a relaxed position
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fiber hypertrophy vs. fiber hyperplasia
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hypertrophy is the body’s process for making muscles larger. hyperplasia is an increase in the actual number of muscle cells. |
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eccentric vs. cocentric
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what two major adjustments in blood flow must occur to meet the increased demands of muscle during exercise?
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1. increased cardiac output 2. redistribution of blood from the inactive organs to the active skeletal muscles |
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What does the sinoatrial node do and where is it located? And the Atrioventicular node? |
The SA node regulates the heart rate and is located in the posterior wall of the right atrium The AV node is located on the floor of the right atrium and facilitates ventricular contraction |
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Explain how the redistribution of blood flow during exercise and include the % of total cardiac output for the SKELETAL MUSCLE
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at rest, 15-20% of cardiac output goes towards skeletal muscle, and at maximal exercise this increases to 80-85%
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Explain how the redistribution of blood flow during exercise and include the % of total cardiac output for the BRAIN
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during exercise cardiac output to the brain is decreased, but absolute volume is slightly increased
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Explain how the redistribution of blood flow during exercise and include the % of total cardiac output for the HEART
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The same at rest and during exercise
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Explain how the redistribution of blood flow during exercise and include the % of total cardiac output for the KIDNEY AND INTESTINAL TRACT
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Blood flow greatly diminishes but is not ceased
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Explain how the redistribution of blood flow during exercise and include the % of total cardiac output for the SKIN
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blood flow increases, but at maximal exercise, it decreases
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What are Catecholamines and what is their function during exercise?
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catecholamines are fast acting hormones (EPINEPHRINE & NOROPINEPRHINE) Epinephrine triggers the 'fight or flight' response and has widespread effects on the body during exercise and increases until around 50% VO2 max Norepinephrine kicks in a 60% VO2 max |
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Which two fast acting hormones work together during exercise and how?
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Insulin and glucagon. Insulin reduces blood glucose levels promotes the uptake of glucose, fats and amino acids for storage while glucagon stimulates an almost instant release of glucose from the liver when blood glucose levels are low during exercise |
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What are the two slow-acting hormones of exercise
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Cortisol-stimulates free fatty acid mobilization from fat (adipose) tissue, mobilizes glucose synthesis in the liver, and decreases glucose utilization in the cells Growth Hormone protein synthesis, decreases glucose uptake by the tissues, increases fatty acid mobilization, and enhances gluconeogenesis in the liver. |
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When does VT1 occur?
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Ventilatory threshold one occurs at about the first time lactate begins to accumulate in the blood and represents hyperventilation relative to VO2max and is caused by the need to blow off CO2
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When does VT2 occur?
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Ventilatory threshold 2 occurs when lactate is rapidly increasing with exercise intensity and represents hyperventilation eve relative to the extra CO2 and is no longer able to buffer the lactic acid build up in the blood.
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What is the difference between heat acclimation and acclimatization?
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Acclimation: rapid heat exposure during exercise, a person gets 'used' to the heat, this adaptation happens over 7-10 days of exercising in the heat Acclimatization: slower, happens over months or years of a person living in a hot climate |
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Explain Twitch, Summation, and tetany
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Twitch: a motor units smallest response to a single electrical stimulation Summation: a series of multiple stimuli and rapid sequence prior to relaxation from the first stimulus which leads to Tetany: where there is no distinction between contraction and relaxation of the muscle |
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What is the difference between Muscle Hypertrophy and Muscle Hyperplasia?
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HYPERTROPHY: changes in the muscle fibers or muscle growth (think: your 'trophy' for working out is larger muscles) HYPERPLASIA: changes in the number of muscle fibers, and each fiber can split in 2 cells and create 2 new muscle fibers. |
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What 3 reasons is why SYSTOLIC BLOOD PRESSURE is effected more by exercise than diastolic?
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1. Increased heart contractions and stroke volume increase the force with which blood leaves the heart. 2. muscle action requires greater force or pressure to deliver blood into working muscles 3. Vasodilation within exercising muscles allow more blood to drain from the arteries through the arterioles and into the muscle capillaries minimizing diastolic bp changes |
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how can you remember which is changed during exercise when it comes to bp?
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Systolic skyrockets Diastolic dives or stays the same |
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What energy source is mainly determined by its availability to the muscle cell?
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Fat, which is mainly stored in the form of triglycerides and adipocytes
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What energy source must be broken down into amino acids before being used as fuel?
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Protein, and it is used Slightly more during prolonged exercise lasting more than two hours and this energy source plays the SMALLEST ROLE OF THE 3 MACRONUTRIENTS in terms of fuel during exercise.
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What source of energy is the MAJOR source for the metabolic production of ATP? |
Carbohydrates, and is the only macronutrient whose stored energy generates ATP anaerobically, and is crucial during maximal exercise
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Is the following describing the PHOSPHAGEN, AEROBIC, or ANAEROBIC GLYCOLYSIS sytem: the energy system used to meet the IMMEDIATE energy needs at the onset of exercise? |
Phosphagen system
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Is the following describing the PHOSPHAGEN, AEROBIC, or ANAEROBIC GLYCOLYSIS sytem: the energy system used during endurance activities prior to the body achieving homeostasis, or during activities when the intensity approaches the anaerobic threshold, or VT1 |
Anaerobic glycolysis system
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Is the following describing the PHOSPHAGEN, AEROBIC, or ANAEROBIC GLYCOLYSIS sytem: The energy system that takes over when the other two systems fail: |
Aerobic system
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Is the following describing the PHOSPHAGEN, AEROBIC, or ANAEROBIC GLYCOLYSIS sytem: has unlimited system capacity |
Aerobic system
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Is the following describing the PHOSPHAGEN, AEROBIC, or ANAEROBIC GLYCOLYSIS sytem: slow rate of oxygen production |
Aerobic system
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Is the following describing the PHOSPHAGEN, AEROBIC, or ANAEROBIC GLYCOLYSIS sytem: Very rapid ATP production |
Phosphagen system
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Is the following describing the PHOSPHAGEN, AEROBIC, or ANAEROBIC GLYCOLYSIS sytem: The primary system used during high-intensity, short-duration activities |
Anaerobic glycolysis system
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Is the following describing the PHOSPHAGEN, AEROBIC, or ANAEROBIC GLYCOLYSIS sytem: primary energy system used during VERY short-duration, high-intensity activities: |
Phosphagen system
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Is the following describing the PHOSPHAGEN, AEROBIC, or ANAEROBIC GLYCOLYSIS sytem: The primary system used during lower-intensity, long-duration activities: |
Aerobic system
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What is TRANSIENT HYPERTROPHY EDEMA?(remember the 'trophy')
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when muscle that are worked get 'pumped' full of water during exercise that temporarily gives the person a 'pumped up' look |
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Where is the body temperature regulated?
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in the hypothalamus in the brain
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Explain the CORI cycle and its role in fuel production during exercise.
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During exercise, some lactate that is produced by skeletal muscles is transported to the liver via the blood. The liver then converts the lactate back to glucose and releases it into the bloodstream to be transported back to the dkeletal muscles to be used as energy.
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What are the four mechanisms the body uses to give off heat during exercise?
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1. RADIATION: Transfers heat from one object to another without physical contact (the sun's rays transferring heat to the earth's surface) 2. CONDUCTION: transfer of heat from the body to cooler objects that come in contact with the body's surface(body heat transferred to a cool metal chair) 3. CONVECTION: transfer of heat from the body to air or water molecules on the surface of the skin then this is moved away from the skin and cooler molecules replace them (like if a fan was blowing on the skin) 4. EVAPORATION: heat is transferred from body to water the body to water on the skin (sweat) and with suffiecient heat this water is converted to a gas (water vapor) removing heat from the body as is vaporizes. |
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Why do women sweat less than men at higher skin and core temps? What effect does this have on heat tolerance during exercise?
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Women sweat less because they have more surface area for their body weight so they rely on conduction convection and radiation to regulate body temp and therefor sweat less. Heat tolerance is the same for men and women regardless. |
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When speaking of Chronic adaptations to exercise, how long after the initiation of an exercise program can an increase in plasma volume be observed?
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Within one hour of the recovery of the first exercise session
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When speaking of Chronic adaptations to exercise, what is the physical-performance advantage of reduced blood viscosity?
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it enhances oxygen delivery to the active skeletal muscles because blood flows more easily though the vessels including the capillaries when the viscosity is reduced.
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When speaking of Chronic adaptations to exercise, why is the left ventricle the cardiac structure most affected by endurance exercise?
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it is the left ventricle that is responsible for the powerful propulsion of oxygenated blood.
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When speaking of Chronic adaptations to exercise, explain how regular exercise creates more cross-sectional area for exchange between the vascular system and the active muscle fibers.
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new capillaries develop in trained muscles to allow blood to more effectively perfuse the active tissues. Existing capillaries that were not open become open to blood flow in trained muscles as well.
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When speaking of Chronic adaptations to exercise, why is the increase in size and number of mitochondria within the skeletal muscles an important adaptation to long-term exercise?
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mitochondria improve the muscles capacity to produce ATP, thusly the increase in size and # of mitochondria enhance the muscles ability to utilize oxygen and produce ATP via oxidation.
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Is an increase in rate-coding important to overall performance?
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Yes, because this results in an increase in frequency of discharge of motor units and allows for a faster time to peak force production for the trained muscle. here is a good little video: https://www.youtube.com/watch?v=zu1CJ2_76-I |
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What response does the following hormone have to endurance training? ENINEPHRINE AND NOREPINEPHRINE |
Decreased secretion at rest and at the same absolute exercise intensity after training.
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What response does the following hormone have to endurance training? CORTISOL |
slight elevation during exercise
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What response does the following hormone have to endurance training? INSULIN |
Increased sensitivity: normal decrease during exercise greatly reduced with training
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What response does the following hormone have to endurance training? Glucagon |
smaller increase in glucose levels during exercise at absolute and relative workloads
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What response does the following hormone have to endurance training? GROWTH HORMONE |
no effect on resting values: less dramatic rise during exercise
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vasopren
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antidiuretic
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aldosterone
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helps reduce water and sodium loss during exercise
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When speaking of general adaptation syndrome , does the following describe the SHOCK/ALARM phase, ADAPTATION PHASE, or the EXHAUSTION PHASE: can indicate a lack of adherence, and repairs are inadequate and sickness or death occurs |
Exhaustion phase
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When speaking of general adaptation syndrome , does the following describe the SHOCK/ALARM phase, ADAPTATION PHASE, or the EXHAUSTION PHASE: Involves cortisol secretion, and strength gains are attributed to neuromuscular adaptations only |
Shock/alarm phase
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When speaking of general adaptation syndrome , does the following describe the SHOCK/ALARM phase, ADAPTATION PHASE, or the EXHAUSTION PHASE: Characterized by increased muscle size and strength, and represents major muscular adaptations |
Adaptation phase
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What are the primary signs of overtraining?
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1. a decline in physical performance with continued training 2. elevated heart rate and blood lactate levels at fixed submax work rate 3. change in appetite 4. weight loss 5. sleep disturbance 6. multiple colds or sore throats 7. irritability, restlessness, excitability, anxiousness 8. loss of motivation or vigor 9. lack of concentration 10. lack of appreciation of things that are normally enjoyable |
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Define the following training principle: Specificity |
explains the outcome of a given type of training program that that the exercise response is specific to the mode of intensity of training
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Define the following training principle: Overload |
strategic increased load on a tissue or system above and beyond the point at which that tissue or system is normally loaded
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Define the following training principle: Progression |
the systematic process of applying overload
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Define the following training principle: Diminishing Returns |
the rate of fitness improvement diminishes over time as fitness approaches its ultimate genetic potential
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Define the following training principle: Reversibility |
the loss in function experienced after the cessation of a training program
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What is the greatest change in percentage of total-body blood flow regulation when performing cardiorespiratory exercise?
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Increased blood flow to the working muscles.
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What happens when catecholamines are released from the adrenal medulla.
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The catecholamines are epinephrine and norepinephrine and the release of these causes strength of contraction in the cardiac (heart) muscle walls
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During exercise, which hormone causes increases in the production and release of liver glycogen and the availability of free fatty acids in the blood?
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Epinephrine
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"hitting the wall" during a marathon or other endurance event is PRIMARILY associated with
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Severe glycogen depletion
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What mechanism PRIMARILY is responsible for thermoregulation during exercise?
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EVAPORATION
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According to the recommendations of the national Athletic Trainer's Association (NATA), about how much fluid should a participant consume after a 60-minute cardiorespiratory workout?
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16-24 oz. (450-675 mL) for every 1 pound (0.5 kg) lost during exercise.
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The increased oxygen extraction at the tissue level resulting from long-term cardio training is attributed LEAST to a. Stroke volume b. mitochondrial density c. capillary density d. mitochondrial enzyme activity |
Stroke Volume
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Contracting the hip flexors during a supine hamstring stretch is an example of which stretching principle?
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Reciprocal inhibition
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What are the two factors of cardiac output?
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stroke volume and heart rate
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