Exercise Phys Exam 3

Front 1

Information gained from VO2max test:

Back 1

-The maximum measurement of respiratory gases exchanged during exercise. This test lets you know the maximal aerobic capacity which is the amount of oxygen an individual can take in and utilize to produce ATP aerobically while breathing air during heavy exercise.

Front 2

Aerobic Capacity:

Back 2

-The amount of oxygen an individual can take in and utilize to produce ATP aerobically while breathing air during heavy exercise.

Front 3

RER (Respiratory Exchange Ratio):

Back 3

-The ratio of the volume of CO2 produced divided by the volume of O2 consumed on the total body level.

Front 4

VO2 (Oxygen Consumption):

Back 4

-The amount of oxygen an individual can take in and utilize to produce ATP aerobically while breathing air during heavy exercise.

Front 5

VCO2 (Carbon Dioxide Produced):

Back 5

The amount of carbon dioxide generated during metabolism.

Front 6

VO2 Peak (Peak oxygen consumption):

Back 6

The term used for children and elderly when finding out their VO2.

Front 7

What factors indicate a true maximal oxygen uptake test vs. a peak oxygen uptake test:

Back 7

-Lactate levels are about 8
-Heart rate is consistent at Max level

Front 8

Know how to interconvert VO2 in L/min and VO2 in ml/kg/min.

Back 8

- VO2 ml /kg/min in to VO2 in L/min
- 21 ml/kg/min(given) then multiply by body weight in kg
-Take that number and divide it by 1000.
Example: 21 ml/kg/min x 68.2 kg = 1431.8 ml/kg/min
1431.8 ml/kg/min DIVIDED BY 1000 = 1.431 L/min

Front 9

Osteopenia

Back 9

Low BMD more than 1 SD below but not more than 2.5 SD below normal.

Front 10

Osteoporosis

Back 10

Low BMD, more than 2.5 below normal.

Front 11

How is bone mineral density most commonly measured?

Back 11

DEXA is the criterion measure to assess BMD.

Front 12

Know the factors that influence BMD (i.e. hormones, nutrition, physical activity, etc.)

Back 12

-Physical Activity and Gravity are necessary mechanical factors in childhood to ensure adequate bone growth.
-Calcium can seem to help the growth of BMD during young adulthood.
-Bone loss is reduced with estrogen replacement after menopause
-Weight baring exercise is likely to stimulate an increase in BMD.

Front 13

Contrast weight-bearing and non-weight bearing exercise and how each may impact BMD.

Back 13

-Non-weight baring exercise refers to movement in which the body is supported or suspended and not working again the pull of gravity.
-Weight baring exercise is likely to stimulate an increase in BMD.

Front 14

Be familiar with risk factors associated with osteoporosis.

Back 14

-Increases risk of fracture especially in wrist, hip and spine.
-Often times when fractures are diagnosed, bed rest is prescribed, and extended bed rest is linked to mortality.

Front 15

Be familiar with the causes of amenorrhea (esp. in athletes) and how amenorrhea can influence BMD.

Back 15

-Amenorrhea is the absence of menses in athletes, is often associated with high-intensity training and low body fat levels.
-The effect of low estrogen levels on BMD in an amenorrhea female athlete is NOT offset by their participated in weight-bearing physical activity.

Front 16

Know the approximate ages at which peak BMD is reached and when BMD starts to decrease

Back 16

*Peak bone density is reached in mid-30s and bone density decreases at age 35.

Front 17

Know the basic structure of a muscle fiber
-Sarcolemma:

Back 17

-Outer layer of muscle fiber

Front 18

-T-Tubules:

Back 18

-Organelles that carry the electrical signal from the sarcolemma into the interior of the cell.

Front 19

Sarcoplasmic Reticulum

Back 19

specialized muscle cell organelle that stores calcium

Front 20

Sarcoplasm

Back 20

Sarcoplasm is the cytoplasm of a muscle fibre. It is a water solution containing ATP and phosphagens, as well as the enzymes and intermediate and product molecules involved in many metabolic reactions.

Front 21

Myofibril *basic structure of muscle fiber

Back 21

Contractile structures composed of myofilaments

Front 22

Know the sliding filament theory (basic structure and function of myosin, troponin, tropomyosin; what are cross-bridges and what is the power stroke)

Back 22

-Myosin: Protein that forms thick filaments with CB head.
-Tropomyosin: Covers binding sites for myosin on the actin.
-Troponin: Moves tropomyosin from binding sites by combining with Ca+.
1.) Calcium combines with troponin to expose binding sites.
2.) Myosin binds to actin (cross-bridging)
3.) Myosin powerstroke causes sliding (energized by ATP)
4.) ATP binds to myosin making it release from actin.
5.) Release of myosin from actin causing hydrolysis of ATP.
6.) Calcium is transported back to SR through calcium ion pumps that are energized by ATP which recloses the binding sites with tropomyosin.

Front 23

Slow Oxidative

Back 23

(SO, ST, Type I)
-Slow-twitch muscle fibers that rely primarily on oxidative metabolism to produce energy.
-Contain more fats, myoglobin, and mitochondria. They are aerobic.

Front 24

Fast Oxidative Glycolytic

Back 24

(FOG, FTa, Type IIa)
-Fast-Twitch muscle fibers that have the ability to work under oxidative and glycolytic conditions.

Front 25

Fast Glycolytic

Back 25

(FG, FTb, Typle IIb)
-Fast-twitch muscle fibers that performs primarily under glycolytic conditions.

Front 26

Know what type of motor nerves (alpha 1, alpha 2) innervate ST and FT fibers

Back 26

-Fast-twitch = Alpha 1
-Slow-twitch = Alpha 2

Front 27

Know what a motor unit is and how it works

Back 27

A Motor Unit is the motor neuron and the muscle fibers it innervates. A bigger motor unit can produce more force than a smaller motor unit could. This means the most muscle fibers you can activate the more force you and get.

Front 28

Know how FT motor units differ from ST motor units

Back 28

-The speed depends on the ATPase action(responsible for splitting ATP)
-ST fibers rely on oxidative metabolism to produce energy (aerobic)
-ST fibers are recruited most often during low intensity endurance activity and daily activities.
-ST fibers are used A LOT.
-FOG can work under both oxidative and glycolytic conditions.
-FOG are recruited most often in short, high intensity endurance events (most recruited FT fibers)
-FG are recruited more in explosive high-intensity bouts of exercise (POWER)

Front 29

Know the order of recruitment of the fiber types (depending on needed level of force production, for instance)

Back 29

Slow oxidative is used first, when intensity goes up fast oxidative glycolytic fibers are use, and if needed for very high intensity explosive bouts of exercise fast glycolytic is used

Front 30

Know general ACSM exercise recommendations for the resistance exercise training.

Back 30

-one set, all major muscle groups (8-10 exercised), 8-12 reps, at least 2 days a week

Front 31

Know concepts associated with specificity for resistance training (i.e. recommended order of exercises, general lifting guidelines for strength or muscular endurance development)

Back 31

-must train specific muscle groups in order to make them stronger, higher reps with a lower load is better for muscular endurance, high load with low reps is better for muscular strength.

Front 32

Know how to promote overload in the components of resistance exercise program design

Back 32

-must increase the reps, sets, or weight each time you exercise in order to strengthen the muscle

Front 33

Define muscular strength, power and endurance and know how these might be assessed

Back 33

-muscular strength- the maximum amount of force a muscle or group of muscles can generate
-assessment- dynamic- one rep max (1RM), static- maximum voluntary contraction (MVC)

-muscular endurance- ability of your muscles to sustain repeated muscle actions or a single static action
-assessment- dynamic- # of reps at % of 1 RM, static- length of time at % MVC

-muscular power- the product of strength and the speed of the movement (force x distance/time)
- if 2 people have the same strength, if one of them can move the load faster than the other then he would have more muscular power

Front 34

Know how the results of resistance training differ from those of aerobic training

Back 34

-muscles strength, power, fiber size, and motor unit recruitment increases, but there is no change in vo2 max, mitochondria density descreases

Front 35

Know the expected adaptations associated with resistance exercise training. Also know the timeline for these changes.

Back 35

-muscle hypertrophy occurs from repeated resistance training and reflects actual structural changes in the muscle
- individual fibers get bigger, resulting in an increase in the whole muscle size
-hypertrophy is associated with increased strength

Front 36

Know how the whole muscle hypertrophy is related to single fiber hypertrophy- know what structures change as single fiber hypertrophy occurs

Back 36

Differ for every individual, changes in strength and endurance may be found in 2-3 weeks, whereas hypertrophy may take up to 6 weeks to show change, hypertrophy in one single muscle fiber flows throughout all fibers to make an overall increase in total fiber hypertrophy.

Front 37

Know how women and men compare in their responses to resistance exercise training

Back 37

-men have a greater change in the percentage of muscular strength

Front 38

Know the differences between sensory and motor divisions of the peripheral nervous system

Back 38

-motor neurons (efferent)- carry information from the cns to the muscle
-sensory neurons (afferent)- relay information from muscle back to the cns, receive input from receptors in the muscle, also responsible for reflexes

Front 39

Know how the nerve interacts with a muscle fiber to cause an action potential at the muscular fiber (neuromuscular junction)

Back 39

-the motor neurons send the message from the cell body down thru the axon to the nerve endings which are located in the muscle fibers and cause a reaction

Front 40

Know the action of the sensory receptors involved in reflexive muscle action (GTO, muscle spindle)- understand the myotatic (stretch) reflex, the inverse myotatic reflex, autogenic inhibition, reciprocal inhibition

Back 40

-GTO- sensitive to tension, activation of GTO results in inverse myotatic reflex
-Muscle spindle- sensitive to stretch
-inverse myotatic reflex-reflexive activation of the antagonist
-myotatic reflex-reflexive contraction of agonist (stretch muscle)
-autogenic inhibition- reflexive relaxation of the agonist
-reciprocal inhibition –reflexive relaxation of the antagonist, inhibition of antagonist muscle

Front 41

Know how sensory-motor integration brings about reflexive movement

Back 41

-sensory receptors receive a stimulus
-sensory receptors transmit sensory impulse to cns
-cns interprets and determines appropriate response
-response is transmitted to motor neurons, which transmit response to muscle fibers
-muscle response to the original stimulus occurs

Front 42

Know the differences between reflexive and voluntary movement

Back 42

-voluntary movement
-initiated in the brain
-transmitted from brain to motor neuron
-motor neuron carries impulse to muscle
-muscle contracts, providing information on length, tension, and position
-this information is transmitted back to the brain through sensory neurons
-brain compares this information with past experience and modifies the original message, which is then sent back to the muscle

Front 43

Agonist, antagonist, synergist

Back 43

-agonist- prime movers
-antagonist- opponents or resistors
-synergist- assistants

Front 44

Dynamic vs static muscle action (isotonic, isometric, isokinetic)

Back 44

-isotonic- dynamic
-concentric- force production while shortening (produces tension)
- eccentric- produces tension while lengthening
-isometric- static
-the muscle produces tension but the joint angle remains unchanged
-isokinetic- dynamic
-rate of shortening is constant

Front 45

Eccentric vs concentric

Back 45

-concentric- force production while shortening (produces tension)
- eccentric- produces tension while lengthening

Front 46

Know neural and mechanical factors that influence force generation- how to produce the most force based on number/type of fibers recruited, length-tension-angle relationship, force-velocity relationships, elasticity- force relationship.

Back 46

-length-tension-angle relationships
-all muscles have an optimal angle at which the cross joints of muscle fibers create the most force
-force-velocity relationships
-speed of the movement, speed at which you move can influence the force you generate
-velocity of the muscle action needs to be slow to generate greater force
-elasticity force relationships
-stretch of the muscle (the more you stretch the more they bounce back)
-when a fiber a stretched and then contracted, the contraction is stronger than with no pre-stretching

Front 47

Generally understand the chain of events associated with muscle action and how fatigue may occur within the chain

Back 47

-during muscle action, the forces pull the muscles ends toward one another if not prevented by an external force
-contraction= shortening
-not all muscle actions result in contraction
-fatigue can cause malfunction of neurons, inhibition of voluntary effort, inability to release ca++, and depletion of ATP

Front 48

Know the theories associated with DOMS and the possible treatments for DOMS

Back 48

-doms causes muscle soreness 24-48 hours after exercise because the muscle has been broken down

-treatment includes antiflammatory drugs, acute exercise, stretching, and ice

Front 49

Know the action of the sensory receptors involved in reflexive muscle action (GTO, muscle spindle)- understand the myotatic (stretch) reflex, the inverse myotatic reflex, autogenic inhibition, reciprocal inhibition

Back 49

-Golgi Tendon Organs: Sensitive to tension, cause inverse myotatic reflex- relaxation of agonist (autogenic inhibition) caused by excess tension from lifting an extremely heavy object.

-Muscle Spindle: Sensitive to stretch, cause myotatic reflex- reflexive contraction of agonist and reflexive relaxation of antagonist (a.k.a. reciprocal inhibition).