ACE Fitness Essentials CH 2 Exercise Physiology Flashcards
Is increase respiratory capacity a acute response or a chronic adaptation to regular aerobic exercise training?
Chronic adaptation
Is decreased blood pressure and moderately hypertensive individual a acute response or a chronic adaptation to regular aerobic exercise training?
Chronic adaptation
Is the increase cardiac output a acute response or a chronic adaptation to regular aerobic exercise training?
Acute response
Is lower resting heart rate a acute response or a chronic adaptation to regular aerobic exercise training?
Chronic adaptation
Is increased aerobic capacity a acute response or a chronic adaptation to regular aerobic exercise training?
Chronic adaptation
Is increase systolic blood pressure a acute response or a chronic adaptation to regular aerobic exercise training?
Acute response
Is increase pulmonary ventilation a acute response or a chronic adaptation to regular aerobic exercise training?
Acute response
Is improved body composition a acute response or a chronic adaptation to regular aerobic exercise training?
Chronic adaptation
His depletion of phosphagens and accumulation of lactate a acute response or a chronic adaptation to regular aerobic exercise training?
Acute response
His decreased flow of blood to visceral organs a acute response or a chronic adaptation to regular aerobic exercise training?
Acute response
What hormone promotes protein and triglyceride during prolonged exercise?
Cortisol
What hormone plays a major role in bone formation and maintenance?
Estrogen
what increase cardiac output and causes glycogenolysis during exercise?
Epinephrine
What hormone limits sodium excretion in the urine to maintain electrolytes balance during exercise?
Aldosterone
What hormone reduces the urinary excretion of water?
Vasporessin
Which hormone causes the release of free fatty acids in the bloodstream?
Glucagon
What hormone facilitates protein synthesis in the body?
Growth hormone
Explain the mechanism by which conditions like asthma and emphysema limits exercise performance.
Individual illnesses to limit respiration are unable to move air through your long set adequately at aerate the alveoli and thereby oxygenate the blood. As a result, the the blood leaving the lungs is not significantly loaded with oxygen and exercise capacity is diminished. Additionally, because the brain is very sensitive to CO2 concentration in the blood, the exerciser will feel it an urgent need to stop exercising.
Explain the mechanism by which the myocardial infraction limits exercise performance.
The injection fraction may be reduce after loss of heart muscle tissue following a myocardial infraction. The injection fraction represents the contractile force of the heart, a key factor in the increase in stroke volume (the amount of blood pumped with each heartbeat) that is needed to increase cardiac output (the quality of blood pump per minute). A limited cardiac output leads to a decrease amount of oxygen reaching the active tissues.
Explain why adenosine triphosphate (ATP) must continually be re-synthesized in order for muscular work to continue. What are the three systems used to synthesize ATP and how quickly do they each respond to the need for energy?
While ATP can be stored within the cells, the amount stored and immediately available for muscle contraction is extremely limited, and is significant for only a few seconds of muscular work. The response occurs when more or less immediately viathe phosphagen system, somewhat more slowly with the anaerobic production of ATP from carbohydrates, or still more slowly with the aerobic production of ATP either carbohydrates or fat.
An individual exercising at a very high intensity at high altitude experienced a painful “burning” in her muscles. Explained the physiological mechanism causing this adverse response to exercise. How would replacing her high intensity workout with moderate intensity exercise help change your body’s response?
Because she is exercising a high altitude, it is likely that the relative availability of oxygen in the air is reduced, and the pyruvate inner muscle is being converted to lactate instead of entering the Kreb’s cycle, which use the energy needed to the continue exercise. An accumulation of lactate is associated with changes in the muscle pH, which contributes to muscle fatigue and may lead to a painful muscle burn. Modify the intensity of her workout prevent the production of lactate and allow her to see exercising for longer durations.
How would you respond to a client or class participant who wants to keep exercising at a low intensity in order to lose weight and burn body fat, instead of progressing into more intense workouts?
Studies have shown that while a higher percentage of calories burned during low intensity exercise come from fat, the total number of fat calories is less than during higher intensity exercise because of the higher numbers of total calories burned. Perhaps the most important thing to remind the client is that the total number of calories burned is what determines weight loss, regardless of the source of those calories.
Explain the body’s acute responses to aerobic exercise, beginning with the commencement of exercise and ending with exercisers reaches a new level of steady-state.
With the commencement of exercise, on oxygen deficient occurs, which mean that the actual VO2 (oxygen consumption) that I immediately meet the body’s need for oxygen. During the first 2 to 4 minutes, the anaerobic metabolic systems produce the energy needed to carry out the exercise. Phosphagens are depleted and lactate accumulates. But her cardiorespiratory system has fully responded, a new level oxygen consumption is achieved at which point exercise get the feel more comfortable.
Explain the body’s response to cessation of a single bout of aerobic exercise.
With the cessation of exercise, the requirement for oxygen returns to the initial resting level. As cardiac output, blood pressure, and respiratory ventilation returns to resting levels, oxygen consumption slowly declines as well, but still elevated above resting levels. This is called excess posts exercise oxygen consumption (EPOC). The energy produced during this time is used to replenish the depleted phosphagens, to eliminate accumulated lactate if it has not already been cleared from the blood, and to restore other homeostatic conditions.
An individual is performing aerobic training session when he tries after only a few minutes and began to hyperventilate. What is the likely cause of the rapid fatigue and increased rate of respiration? Explain the physiological mechanisms at work
If exercise intensity is so high that the body cannot meet all the metabolic demands of the muscles via steady-state aerobic metabolism, the muscle have to supplement ATP production by anaerobic metabolism (i.e., the client has exceeded the anaerobic threshold). At this point, lactate accumulates progressively in the blood, the oxygen deficit and corresponding access post exercise oxygen consumption (EPOC) are extremely high.
An individual is performing aerobic training session when he tries after only a few minutes and began to hyperventilate. What is the likely cause of the rapid fatigue and increased rate of respiration? Explain the physiological mechanisms at work
If exercise intensity is so high that the body cannot meet all the metabolic demands of the muscles by steady-state aerobic metabolism, the muscles have to supplement ATP production by anaerobic metabolism (i.e., the client has exceeded the anaerobic threshold). At this point, lactate accumulates progressively in the blood, the oxygen deficit and corresponding excess post exercise oxygen consumption (EPOC) or extremely high, and exercise cannot be performed for more a few minutes. As the body tries to remove acid metabolites from system, the CO2 provides a powerful stimulus to the respiratory system, and the body increases respiration and attempt to “blow off” the excess CO2.
The _______ blood pressure increases during exercise as a result of the increase in contractile strength of the heart and provides the driving force that pushes blood through the system. The ________ blood pressure stays the same or decreases slightly because the vasodilation of the blood vessels within the working muscles.
Systolic , DIastolic
Chronic aerobic exercise causes changes to the cardiorespiratory system, including improved cardiac efficiency, increase respiratory Capacity, and increase maximal oxygen consumption. Explain, how do these improvements can enhance the clients quality of life.
These improvements provide a greater physiological reserve that allows a client to perform everyday activities will less stressed and strain on the body.
A client or class participant mentions that she is concerned that she is not had menstrual cycle is several months sinse increasing it intensity of her training regimen and preparation for college athletes. What might be the reason for this change and is a real cause for concern?
Excessively high levels of chronic exercise training and low body weight may decrease estrogen levels to the point were some of the math is normal or have the menstrual cycle, a condition called amenorrhea. Because his condition has been associated with osteoporosis and increase risk of bone fractures, there is a cause for concern. This individual should be referred to healthcare professional.
During outdoor training session individual be can sweating profusely and complains of headache and nausea, what mostly cause of the symptoms? How will you respond to the situation?
The individual is likely suffering from heat exhaustion. He or she should stop exercising, drink fluids, moved to a cool, ventilated area, a lay down with the feet elevated 12 to 18 inches. The fitness professional should monitor the individuals body temperature.
How did estrogen and testosterone levels affect the variances in body fat levels and responses to exercise seen in men and woman?
Woman will tend to have more body fat secondary to the presence of estrogen, and men will have more muscle mass attributable to the presence of testosterone. Additionally, testosterone magnifies the training response, so that the response to a given training stimulus is both larger and more rapid in men
Identify the components of physical fitness:
after completing three weeks of physical therapy, your client needs to continue improving the range of motion of the shoulder joints.
Flexibility
Identify the components of physical fitness:
your client is having hip replacement surgery in two months. You want her to be able to transfer herself in and out of her wheelchair.
muscular strength
Identify the components of physical fitness:
Joseph is set 55-year-old CEO of a large company. He has a difficult time managing the stress of the job and looking for a way to reduce the stress.
Mind/body vitality
Identify the components of physical fitness:
Elaine has gained 65 pounds in the last two years as a result of poor nutritional choices. Her doctor just informed her that she is set prediabetic.
Body composition
Cardiovascular endurance is dependent on what three processes?
Oxygen-carrying capacity
oxygen delivery (Q = HR x SV)
oxygen extraction
At rest, cardiac output averages approximately ___ L per minute
5 L (1.3 gallons)
During maximal exercise, cardiac output increases to ____ L per minute and can increase up to ______ L per minute in highly trained individuals
20 - 25 L ( ~ 5 - 6.5 gallons) , 30 - 40 L (~8 to 10.5 gallons)
________ increases in a linear fashion up to maximal levels.
HR (heart rate)
________ increases up to approximately 40 to 50% of the individual maximal capacity and then plateaus.
SV (stroke volume)
During intense exercise, your client tital volume decreases. What can cause this to happen?
There is inadequate exchange of gases in the alveoli. The level of oxygen is too low and the level of carbon dioxide is too high. Thus, he or she is unable to breathe efficiently.
Your client is anemic. How does this affect his or her cardiorespiratory abilities?
He or she will fatigue very easily because there is not significant oxygen in the blood.
Through training, your client has increased the size and numbers of mitochondria in the cells. What is the result of this adaption?
He is able to extract more oxygen from the blood and produce a higher level of ATP.
During exercise, your client’s heart rate and stroke volume increase. What causes this increase in stroke volume?
There is an increase in the amount of blood returning to the heart, as well as increase in the ejection fraction, which makes the heart contract more forcefully.
Protein is broken down as _________. Normally used for growth and repair of tissue and used for _______
amino acid, lean body mass.
Fat is broken down as _________. Can be used immediately as ATP or stored as _________
fatty acid, adipose tissue.
Carbohydrate is broken down as ______. Can be used immediately as ATP or stored as _________
Glucose, glycogen in the muscles or liver
During high-intensity workouts, when there is inadequate oxygen, pyruvate converts into ______.
Lactate
Beta oxidation is a result of ______.
the breakdown of fatty acids to produce ATP.
Aerobic glycolysis occurs in the cells’ _________, and anaerobic glycolysis occurs in the cell’ ________
mitochondria, cytoplasm
__________ is the primary nutrient utilized during high-intensity exercise.
carbohydrate
Oxidative glycolysis occurs as a result of sufficient __________ in the mitochondria.
oxygen
As exercise intensity increases and oxygen availability becomes more limited, _________ become the more dominant source of energy.
carbohydrates
____________ are released into the blood stream to increase our heart rate and stroke volume for our cardiac output.
Hormones (epinephrine & norepinephrine)
Beginning of exercise takes ________ to meet the increased metabolic demands for oxygen.
~ two to four minutes
If the body cannot keep up with the demand for oxygen, _________ are depleted and _________accumulates.
phosphagens, lactate
If the body cannot achieve its steady-state, anaerobic metabolism will continue to produce ATP. At this point, the individual exercising would exceed their __________.
anaerobic threshold (AT)
________ is the increase in respiration. Used as the indirect marker of the AT.
ventilatory threshold (VT)
__________ is the first change in breathing. Occurs the first time lactate begins to accumulate in the blood. The extra CO2 being produced is buffered by acid metaboli
Ventilatory Threshold 1 (VT1)
__________ is when lactate production is very high and the expeniture of CO2 can no longer buffer the acidity. Also known as the Lactate threshold.
Ventilatory Threshold 1 (VT2)
What is the SAID principle?
SAID = Specific adaption to imposed demands. Improves cardiac efficiency (increase SV and a lower HR), decreased in respiratory capacity, and increase in maximal oxygen consumption.
________ occurs when • metabolism increase due to increase in body temperature.
Q10 Effect
high – level athletes perform 10 – 15% of their training at _____ intensity.
VT2
________ is the point when CO2 expenditure can no longer buffer the increase in acidity
lactate threshold
If you continue to increase the demand on the heart during cardiovascular exercise, the aerobic capacity will increase is an example of what?
SAID principle
__________ facilitate protein synthesis in the body by transporting nutrients from outside the cell to inside, where there incorporated into cell proteins
growth hormone (GH)
__________ help reduce urinal excretion of water in response to the archery effect of sweating during exercise
Antidiuretic hormone (ADH) / vasopressin
___________ increase cardiac output, help the liver break down glucose so it can be released into the bloodstream and use by active muscles
epinephrine/norepinephrine
_________ acts by limiting sodium excretion in the urine to help maintain electrolyte balance during exercise. Also help maintain blood glucose level during prolonged exercise by promoting protein and triglyceride breakdown
Aldosterone/cortisol
________ is released when blood glucose levels is too high, it facilitate glucose removal from the blood, and transport it back to the tissues so levels can return to normal.
insulin
The release of ________, release blood glucose back into the bloodstream when blood sugar levels are low
glucagon
__________ is a primary male sex hormone and has muscle building effects
testosterone
__________ is primarily female sex hormone, plays a major role in bone formation and maintenance
estrogen
Francine practices hot yoga. The room temperature is 103°F (39°C) and she is in a class or 60 minutes. The release of _________ will help reduce the excretion of water in her urine, thereby helping prevent any further dehydration.
antidiuretic hormone (vasopressin)
Christopher is an endurance athlete. He often gets low blood sugar during his long workouts. Was the liver recognizes the release of glucagon from the pancreas, _________ is released to help increase his blood sugar levels.
glucose
During a triathlon, cortisol help maintain blood glucose level by promoting the breakdown of __________ and __________.
protein, triglycerides
Your about to start a race. The increase in heart rate is partially due to the release of __________.
epinephrine
The stop now temperature for most people it’s proximally _________
104°F (40°C)
_________ usually develops in nonacclimatized individuals and is typically a result of inadequate circulatory adjustments to exercise combined with fluid loss.
heat exhaustion
_______ represent complete failure of the heat regulating mechanism, with a core temperature exceeding 104°F (40°C).
Heat stroke
It takes ____weeks for the body to acclimatize to the high altitude
two
You are about to teach an outdoor boot camp class. It is 85°F (29°C) outside with 60% relative humidity. What is the most appropriate action at this time?
As a structure for the boot camp class, you can:
• have them work at a lower intensity
• take breaks office of participants can re-hydrate
• try to stay in the shade it much as possible
• encourage participants to wear lightweight, well-ventilated clothes
Noelle has is jumping to Colorado to begin a five day hiking trip through the mountains. She has came for Florida, where she lives at sea level. What proactive measure can she take to avoid altitude sickness?
Upon Noelle’s arrival to Colorado, she should:
• not hike the first day, so she can start to acclimatize
• extend her warm-up and cool-down when she begins hiking
• reduce intensity of her hike
Your running group will be completing a 7-mile outdoor run. The temperature is 10°F (-12°C) and the wind speed is 25 MPH. What can the runners do to help prevent hyperthermia?
In order to hyperthermia, the runners can
• Wear several layers of clothing
• start to run going into the wind and return with the wind at their backs
• Wear Wool or any type of clothing that wicks sweat away from the body. Nylon or GoreTex can be worn on the top layer to help block the wind and elements.
• Replace fluids during the run
• if weather conditions get worse, had back inside
You’re walking through the park on a hot, humid day. You come across a runner who has collapsed next to the trail. He is sweating profusely and looks very pale. His skin is cold to the touch. What mental conditions can you suspect that he is experiencing, and what can you do to help him?
based on his signs symptoms, you can suspect that the runner experience heat exhaustion. You should:
• try to move him to a cool ventilated area
• lay him down and elevate his back 12 to 18 inches
• given fluids
• monitor his temperature
_________ is the product of stroke volume and heart rate, and therefore is defined as the amount of blood pumped per minute.
Cardiac output
Which primary energy systems supplies enough energy for no more than 10 seconds of all-out exertion?
Phosphagen system
What adaptation specifically seen with regular weightbearing exercise?
Increase in bone density
