Exercise Physiology

Front 1

Absolute Submaximal Workload

Back 1

A set exercise load performed at any intensity from just above resting to just below maximum.

Front 2

Relative Submaximal Workload

Back 2

A workload above resting but below maximum that is prorate to each individual; typically set as some percentage of maximum.

Front 3

Short-term, light to moderate submaximal aerobic exercise

Back 3

Constant workload for 10-15 minutes, 30-69% of maximal work capacity

Front 4

Long-term, moderate to heavy submaximal aerobic exercise

Back 4

Generally between 30 minutes and 4 hours at constant workload , intensities ranging from 55-89% of maximum. Anaerobic energy may be involved.

Front 5

Incremental aerobic exercise to maximum

Back 5

Start at light loads and proceed by a predetermined sequence of progressively increasing workload to an intensity that the exerciser cannot sustain or increase further (100%). Each workload is a stage and each stage lasts about 3 minutes. Exercise bouts last 5-30 min.

Front 6

Static exercise

Back 6

Involve muscle contractions that produce an increase in muscle tension, but do not result in meaninful movement. Measured as a some of the muscle's MVC. Duration ranges from 2-10 min

Front 7

MVC

Back 7

Maximal Voluntary Contraction = the maximal force that the muscle can exert

Front 8

Dynamic resistance exercise

Back 8

Utilize muscle contracts that exert sufficient force to over the resistance presented to the muscle, so that movement occurs. Ex. weight lifting. Workload is constant. Number of repetitions, not time, is measure of duration

Front 9

Laboratory Test

Back 9

Precise, direct measurement of physiological functions for the assessment of exercise responses or training adaptations; usually involved monitoring, collection, and analysis of expired air, blood, or electrical signals

Front 10

Field Test

Back 10

A test that can be conducted anywhere; is performance based and ESTIMATES that values measured by the criterion test.

Front 11

Training

Back 11

A consistent or chronic progression of exercise session designed to improve physiological function for better health or sport performance

Front 12

Health Related Physical Fitness (HRPF)

Back 12

That portion of physical fitness directed toward the prevention of or rehabilitation from disease as well as the development of a high level of functional capacity for the necessary and discretionary tasks of life

Front 13

Hypokinetic Diseases

Back 13

Diseases caused by and/or associated with lack of physical activity

Front 14

Sport-Specific Physical Fitness

Back 14

That portion of physical fitness which directed toward optimizing athletic performance

Front 15

Specificity

Back 15

What you do is what you get; adaptation to imposed demands

Front 16

Overload

Back 16

Place a demand on the body greater than that to which it is accustomed

Front 17

Frequency

Back 17

# of training sessions on a daily or weekly basis

Front 18

Intensity

Back 18

The level of work, energy expenditure or physiological response in relation to maximum

Front 19

Duration

Back 19

Amount of time spent training per session or per day

Front 20

Volume

Back 20

Training intensity or load x duration or repetitions

Front 21

Adaptations

Back 21

Change in physiological function that occurs in response to training
Occurs during periods of rest.

Front 22

Progression

Back 22

Change in overload in response to adaption. Best progression occurs in series of steps (steploading), in which every third or fourth change is actualy a slight decrease in training load

Front 23

Retrogression

Back 23

Loss of positive physiological changes during training

Front 24

Reversibility

Back 24

Loss of adaptation that occurs with cessation of training

Front 25

Maintenance

Back 25

Exercise prescription that allows an individual to sustain a given level of fitness

Front 26

Individualization

Back 26

Allowance for personal responses to a training program

Front 27

Warm-up/Cool-down

Back 27

Manipulation of body temperature prior to and after exercise.

Front 28

Plateau

Back 28

Stabilization of performance despite increase training demands

Front 29

Periodization

Back 29

Plan for training based on a manipulation of the fitness components with the intent of peaking the athlete for competitive season or varying health-related fitness training cycles of harder or easier training.

Front 30

Developmental, shock, competitive (maintenance), tapering (unloading), and transition

Back 30

Periodization macrocycles and microcycles have five basic goal or patterns

Front 31

HRPF components

Back 31

--Cardiovascular respiratory endurance
--Aerobic power
--Muscular strength
--Muscular endurance
--Flexibility
--Body composition values associated with lost risk of hypokinetic disease

Front 32

SSPF components

Back 32

--Cardiovascular respiratory endurance
--Aerobic power and capacity
--Anaerobic power and capacity
--Muscular strength
--Power
--Muscular endurance
--Balance
--Flexibility
--Agility
--Body composition values that will optimize performance

Front 33

Role of Autonomic Nervous System

Back 33

1) Enhance cardiovascular function
2) Regulate blood flow and maintain blood pressure
3) Maintain thermal balance
4) Increase fuel mobilization for the production of energy

Front 34

Blood Hormone Levels (plasma concentration) depend on:

Back 34

1) the rate at which the hormone is secreted
2) the rate at which it is broken down and removed from the blood;
3) for some hormones, the effective, or biologically active, amount is how much of the hormone is bound to a protein versus how much is circulated n the free or unbound state

Front 35

Extent of cellular response to receptor activation depends on three factors:

Back 35

1) the blood levels of the hormone
2) the relative number of receptors
3) the strength (affinity) of the bond between the hormone

Front 36

Second Messenger System

Back 36

Ex. NE, a hormone and a neurotransmitter, activates the second messenger, cAMP, leading to the activation of enzymes

Front 37

Direct Gene Activation

Back 37

Ex. A steroid hormone, testosterone, diffuses into the cell and binds to intracellular receptor. This activates the DNA to dictate the synthesis of a protein.

Front 38

Goals of endocrine system relative to the metabolic system

Back 38

1) Mobilize fuel for the production of ATP energy needed to support muscle contractions
2) Maintain blood glucose levels (because neural tissue can only use glucose to produce energy)

Front 39

Hormonal Regulation of Metabolism
-Glucagon
-E, NE
-GH
-Cortisol

Back 39

Operate together under the permissive influence of T3.
-Glucagon = increase
-Insulin = suppressed

Front 40

Glucagon, NE, E, GH, and cortisol affect 3 primary target cells:

Back 40

Adipose, liver, and skeltal muscle cells.
-Fat storage is inhibited and fat mobilization/ uptake enhanced
-Glycogen in liver is broken down to glucose and additional glucose is synthesized from other sources (amino acids)
-In skeletal muscle, stored glycogen is broken down to glucose

Front 41

E/NE response to exercise

Back 41

-E = increases
-NE = increases, but more than E (because also released from SNS nerve endings).

--Linear for short or long term
--Exponential for incremental
--Static exercise is larger than during dynamic resistance of equal heart rate or aerobic energy demand.
--Static rise in E seems to be larger relative to NE

Front 42

GH response to exercise

Back 42

-GH has a slow rate of response, secretion and clearance (so there is a delay)
--The greater intensity of the exercise, the shorter the delay.
--Gradual increase

Front 43

Two hormones predominate in the stabilization or maintenance of fluid and electrolyte balance

Back 43

ADH and aldosterone
Act on kidneys to increase water reabsorption and retain or excrete specific electrolytes.
Maintains blood volume and blood pressure

Front 44

Cortisol response to exercise

Back 44

Slow acting hormone.

Long term moderate to heavy exercise
--Work intensity less than or equal to 50%: steady decrease
--Work intensity from 60-90: gradual rise

Front 45

Hormonal Adaptations to Training

Back 45

--Major hormones involved in fuel mobilization show a dampening effect
--E and NE show muted responses
--Decline in insulin is less in trained
--Rise in glucagon is also less
--GH and cortisol exhibit dampened effects in trained, have higher resting levels in trained.

Front 46

Selye's Theory of Stress

Back 46

1) Alarm Reaction: Shock and Countershcok
2) Stage of Resistance
3) Stage of Exhaustion

Front 47

Stress

Back 47

disruption in body homeostasis and all attempts by the body to regain homeostasis

Front 48

Alarm Reaction: Shock and Countershock

Back 48

Body responds to a stressor with a disruption of homeostasis (shock). It immediately attempts to regain homeostasis (elevated steady state)

Front 49

Stage of Resistance

Back 49

If body is able to adjust, the response is mild and advantageous to the organism.
Adaptation
Elevated homeostatic steady state maintained if exercise intensity is unchanged

Front 50

Stage of Exhaustion

Back 50

Fatigue, a temporary state, reversed by proper rest and nutrition

Front 51

Overreaching

Back 51

Short term decrement in performance capacity that is easily recovered from and generally lasts only a few days to 2 weeks.
If planned and recovery sufficient, positive adaptation and improved performance.

Front 52

Overtraining syndrome

Back 52

State of chronic decrement in performance and ability to train, in which restoration may take several weeks, months or even years.

Front 53

Sympathetic OTS

Back 53

Increased sympathetic neural tone at rest and during exercise and down regulation of beta receptors. Restlessness and hyperexcitability dominate.
Early indication of overtraining

Front 54

Parasympthetic OTS

Back 54

Characterized by sympathetic neural insufficiency, a decreased sensitivity to the pituitary and adrenal hormones, and an increased parasympathetic tone at rest and during exercise.
More advanced form.

Front 55

Anabolism

Back 55

If the energy is used to build tissues--as when amino acids are combined to form proteins that make up muscle.

Front 56

Catabolism

Back 56

Energy is produced from the breakdown of foodstuffs and stores so that it is available to do work.

Front 57

Hydrolysis

Back 57

A chemical process in which a substrate is split into simpler compounds by the addtion of water

Front 58

ATP can be regenerated from ADP in 3 ways:

Back 58

1) By interaction ADP with PC
2) By anaerobic respiration in the cell cytoplasm
3) By aerobic respiration in the cell mitochondria

Front 59

Glycogenesis

Back 59

The formation of glycogen from glucose.
Stored in liver and muscle cells.

Front 60

Glycogenolysis

Back 60

Stored glycogen is broken down (hydrolyzed) to provide glucose

Front 61

Substrate Level Phosphorylation

Back 61

Transfer of P directly from a phosphorylated intermediate or substrates to ADP without any oxidation occurring.

Front 62

Oxidation

Back 62

A gain of oxygen, a loss of hydrogen.
The direct loss of electrons by an atom or substrate

Front 63

Reduction

Back 63

A gain of oxygen, a gain of electrons, or a gain of hydrogen by an atom or substrate.

Front 64

Ketone bodies

Back 64

When carbs are inadequate (from fasting, etc), oxaloacetate is converted to glucose (for fuel for brain etc). When oxaloacetate is not available to combine with acetyl CoA to form citrate, the liver converts the acetyl CoA derived from fatty acids to metabolites = ketones.
Can be used for fuel.

Front 65

Ketosis

Back 65

When ketones are not used and accumulate. The high acidity of ketosis can disrupt normal physiological functioning, esp acid-base balance.
During exercise aerobically trained individuals can utilize ketones more effectively than untrained.

Front 66

Transamination

Back 66

All but two amino acids can undergo.
The transfer of the NH2 amino group from amino acid to a keto acid (pyruvic acid, acetyl CoA, Krebs cycle intermediates).

Front 67

Gluconeogenesis

Back 67

Creation of glucose in the liver from noncarbohydrate sources, particularly glycerol, lactate, or pyruvate, and alanine.

Front 68

Oxidative deamination

Back 68

Oxidized form of NAD is reduced and the amino group NH2 is removed and becomes NH3. NH3 will be removed by being converted to urea in the liver and excreted by the kidneys in urine.
Less frequently used.

Front 69

ATP production from Amino Acids

Back 69

AA derivatives are ultimately utilized as pyruvate or acetyl coA, the ATP production count from the amino acids is the same as glucose from that point on, except not doubled.
Starting from pyruvate: 15 ATP
Starting from Acetyl CoA: 12 ATP

Front 70

Maximal Oxygen

Back 70

The highest amount of oxygen the body can consume during heavy dynamic exercise for the aerobic production of ATP

Front 71

Time energy system continuum

Back 71

The 3 sources of ATP (ATP-PC; glycolytic system (LA); oxidative system [O2])are recruited in a specific sequence

Front 72

ATP-PC system

Back 72

-Predominates in activities lasting 10 sec or less.
-Only in recovery will the nearly depleted CP stores be restored from the breakdown of ATP resulting from aerobic metabolic production

Front 73

Anaerobic metabolism

Back 73

ATP-PC // LA
-Predominates in supply energy for exercises lasting less than 2 min

Front 74

O2 system

Back 74

-By 5 minute of exercise, the O2 system is clearly the dominant system

Front 75

Energy system capacity

Back 75

Total amount of energy that can be produced by an energy system

Front 76

Energy system power

Back 76

The maximal amount of that can be produced per unit of time

Front 77

Power and Capacity

Back 77

-ATP-PC is a power system with very little capacity
-Lactic anaerobic glycolytic system has almost equal power and capacity
-O2 system low power and high capacity

Front 78

Wingate Anaerobic Test

Back 78

Measured anaerobic power and capacity.
Test = all out ride for 30 seconds against resistance based on body weight

Front 79

Power

Back 79

Force times distance divided by time

Front 80

Peak Power

Back 80

The maximum power exerted during very short duration work (5 sec or less).

Front 81

Mean Power

Back 81

The average power exerted during short (typically 30 sec) duration work.

Front 82

Fatigue Index

Back 82

Percentage of peak power drop-off during high intensity, short duration work.

Front 83

Margaria-Kalamen Stair Climb

Back 83

Individual runs for 6 m on the level and then climbs a staircase, taking three steps a time.

Front 84

Field Tests

Back 84

No field tests available to estimate ATP-PC used or lactate produced. However, performance in high intensity/short duration (vertical jump tests and sprints) can give and indication of anaerobic power and capacity.

Front 85

Oxygen deficit

Back 85

Difference between the oxygen required during exercise and the oxygen supplied and utilized. Occurs at the onset of all activities

Front 86

Excess Postexercse Oxygen Consumption (EPOC) or Oxygen debt

Back 86

Oxygen consumption during recovery that is above normal resting values

Front 87

6 factors for the explanation of EPOC

Back 87

1. Restoration of ATP-PC stores
2. Restoration of O2 stores
3. Elevated cardiovascular-respiratory function
4. Elevated hormonal levels
5. Elevated body temp **60-70% of EPOC
6. Lactate removal

Front 88

Lactic Acid Production

Back 88

1) Muscle contraction: Calcium causes glycogenolysis. Glycogen is processed by fast glycolysis and results in production of LA whether oxygen levels are sufficient or not.

2) Enzyme activity: LDH has highest rate of functioning of any glycolytic enzymes. Any increase in pyruvate and NADH + H will increase activity of LDH and production of LA.

3) Muscle fiber type: During high intensity, short duration activities, fast twitch glycolytic muscle fibers are first recruited and produce LA.

4) SNS activation: E and glucagon break down glycogen, resulting lots of G6P. High levels of G6P increase the rate of glycolysis and hence the production of pyruvic acid (and therefore, LA)

5) Insufficient oxygen

Front 89

LDH and PDH

Back 89

LDH = lactic dehyrogenase, enzyme that catalyzes the conversion of pyruvate and NADH + H to LA.

PDH = pyruvate dehyrogenase. Enzyme that catalyzes the conversion of pyruvate to acetyl CoA.

Front 90

Lactate Clearance (3)

Back 90

1) Oxidation *** by far most common
2) Gluconeogenesis/glyconeogenesis
3) Transamination

Front 91

MCT

Back 91

Transport across cellular and mitochondrial membranes occurs by facilitated exchange down concentration utilizing lactate transport proteins.

Front 92

MCT 1
MCT 4

Back 92

1) oxidative skeletal and cardiac muscle fibers and mitochondrial membranes
4) cell membranes of glycolytic skeletal fibers.

Front 93

Once inside the mitochondria (lactate clearance...)

Back 93

Lactate is oxidized to pyruvate
NAD is reduced to NADH + H.
Pyruvate proceeds through stages II, III, IV of aerobic metabolism.
NADH + H goes directly to stage IV.
Muscle cells can produce and consume lactate at the same time.

Front 94

Lactate circulating in the bloodstream (lactate clearance)

Back 94

Can be transported to the liver.
Reconverted by teh process of gluconeogenesis into glucose.

Front 95

Anaerobic Exercise Responses
Short-Term, Higher Intensity Supramaximal Exercise

Back 95

Figure 4.8
Muscle lactate levels rise immediately.
Blood lactate levels follow (lag of diffusion taken into account).

Front 96

Anaerobic Exercise Responses
Short and Long term, Low Intensity Submaximal Aerobic Exercise

Back 96

Figure 4.9
Short: Increase reflects the lactate accumulate during the oxygen deficit

Long: Level remains unchanged after initial rise because of balance between lactate production and clearance

Front 97

Anaerobic Exercise Responses
Long-Term, Moderate to Heavy Submaximal Aerobic Exercise

Back 97

Figure 4.12
Lactate levels will elevate rapidly during the first 5-10 minutes of exercise. If workload continues for more than 10 min, the lactate level may continue to rise, may stabilize or decline depending on the individual and other conditions

Front 98

Maximal lactate steady state (MLSS)

Back 98

The highest workload that an be maintained over time without a continual rise in blood lactate. It indicates an exercise intensity above which lactate production exceeds clearance.

Front 99

Aerobic Exercise Responses
Incremental Exercise to Maximum

Back 99

Oxygen consumption increases in a linear pattern to meet the increasing demands for energy, but blood lactate shows very little initial change and then increases continuously.