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Physiology > Additional Material Testable on Final > Flashcards

Additional Material Testable on Final Flashcards

1
Q

Urinary System (Structures)

A

-Kidney’s (2)
-Ureters (2)
-Bladder
-Urethra

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2
Q

Urinary System (Functions)

A
  1. Regulation of volume & composition of body fluids
  2. Regulation of electrolyte/ion balance
  3. Regulation of acid-base (pH) balance
  4. Hormone production & secretion
  5. Waste excretion
  6. Regulation of blood glucose levels
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3
Q

Regulation of the volume & composition of body fluids (Maintenance of normal body fluid levels is important for)

A

Maintenance of normal body fluid levels is important for:
-Maintaining normal cell volume
-Normal function of cardiovascular system
Urinary system does this by:
-Regulating excretion of water & NaCl
-Enzyme secretion (renin) which results in water retention
*Retaining water INCREASES blood pressure
*Elimination water DECREASES blood pressure

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4
Q

Maintenance of normal body fluid levels is important for?

A

-Maintaining normal cell volume
-Normal function of cardiovascular system

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5
Q

Urinary system maintains body fluid levels by?

A

-Regulating excretion of water & NaCl
-Enzyme secretion (renin) which results in water retention

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6
Q

Retaining water _______________ blood pressure

A

INCREASES

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7
Q

Elimination water______________ blood pressure

A

DECREASES

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8
Q

Regulation of Electrolyte/Ion Balance (Urinary System regulates several important ions including (but not limited to)

A

Urinary System regulates several important ions including (but not limited to):
-Hydrogen (H+)
-Sodium (Na+)
-Potassium (K+)
-Calcium (Cl2+)
-Chloride (Cl-)
-Bicarbonate (HCO3-)
-Phosphate (PO43-)
*If intake exceeds excretion, amount of that electrolyte in body increases
*If excretion exceeds Intake, amount of that electrolyte in body decreases

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9
Q

If intake exceeds excretion, amount of that electrolyte in body ______________.

A

Increases

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10
Q

If excretion exceeds Intake, amount of that electrolyte in body _______________.

A

Decreases

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11
Q

Regulation of Acid-Base (PH) Balance

A

-Many functions of body are very sensitive to pH therefore it must be maintained within strict homeostatic limits
-Kidneys play key role in regulating acid-base balance
-Kidneys regulate it by excreting hydrogen ions (H+) & reabsorbing bicarbonate

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12
Q

Hormone Production & Secretion (Kidney’s Secrete)

A

Kidney’s Secrete:
-Erythropoietin
-Calcitriol
-Renin

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13
Q

Hormone Production & Secretion *Erythropoietin

A

Stimulates red blood cell production

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14
Q

Hormone Production & Secretion *Calcitriol

A

Active form of vitamin D

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15
Q

Hormone Production & Secretion *Renin

A

enzyme that activates renin-angiotensin-aldosterone system (helps in regulation of blood pressure & NA+ & K+ balance)

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16
Q

Waste Excretion

A

-Kidney excrete metabolic by-products that are not needed by the body
-Formation and elimination of urine
which contains:
-Ammonia & urea
-Bilirubin
-Uric acid
-Creatinine
-Medications, toxins

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17
Q

Ammonia & Urea

A

Waste products from protein metabolism

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18
Q

Bilirubin

A

Waste product from breakdown of hemoglobin

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19
Q

Uric Acid

A

Waste product from breakdown of nucleic acids

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20
Q

Creatine

A

Waste product from skeletal muscle

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21
Q

Regulation of blood glucose levels

A

-With hypoglycaemia, kidneys can produce & release glucose into blood stream

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22
Q

Kidneys

A

-Retroperitoneal
-Located between T12 & L3, partially protected by ribs 11 & 12
-Renal Cortex: Superficial Layer
-Renal Medulla: Inner Portion

-Nephron: Functional unit of the kidney
Has 3 parts:
-Proximal Convoluted Tubule (PCT)
-Loop of Henle (nephron loop)
-Distal Convoluted Tubule (DCT)

-Renal artery & vein
-Kidneys get 20-25% of resting CO

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23
Q

Renal Cortex

A

Superficial Layer of Kidney

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24
Q

Renal Medulla

A

Inner Portion of Kidney

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25
Q

Nephron

A

Functional unit of kidney

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26
Q

Nephron has 3 parts

A

-Proximal Convoluted Tubule (PCT)
-Loop of Henle (nephron loop)
-Distal Convoluted Tubule (DCT)

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27
Q

Urine production & Flow (Blood flow)

A

-Blood enters kidney (renal artery) & branches into smaller and smaller vessels
-Afferent arteriole leads into glomerulus
-Glomerulus: A tangled ball-like network of capillaries (pl. glomeruli)
-At level of glomerulus, water & solutes in blood plasma are filtered through capillary walls, into glomerular (Bowman’s) capsule space & into renal tubule
-Blood flows out of glomerulus into efferent arteriole
-Efferent arteriole leads to another capillary network - peritubular capillaries
-Peritubular capillaries merge to ultimately form renal vein which leaves kidney

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28
Q

Glomerulus

A

Tangled ball-like network of capillaries (pl. glomeruli)

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29
Q

Urine production & Flow (the Glomerulus)

A

-At level of glomerulus, water & solutes in blood plasma are filtered through the capillary walls, into glomerular (Bowman’s) capsule space & into renal tubule
-Fluid enters capsular space is called glomerular filtrate

As filtered fluid moves along the renal tubule & connecting duct:
-Most of the water & usful solutes are reabsorbed & returned to blood in peritubular capillaries
-Wastes are drawm from peritubular capillaries & are secreted into fluid for removal from body
-Urine: fluid produced by kidneys that contains wastes & excess materials

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30
Q

Urine

A

fluid produced by kidneys that contains wastes & excess materials

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31
Q

Glomerular is also known as?

A

Bowmans

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32
Q

Glomerulr Filtration Rate (GFR)

A

-Amount of filtrate formed per min
-GFR is indicator of kidney function
-GFR is fairly constant under normal conditions
-Increased GFR = Increased urine production
-Decreased GFR = Decreased urine production

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33
Q

Fluid enters the capsular space is called ____________

A

Glomerular Filtrate

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34
Q

Increased GFR = _________________

A

Increased urine production

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35
Q

Decreased GFR = _________________

A

Decreased urine production

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36
Q

Regulation of GFR

A

In general, body will regulate GFR by:
-Adjusting blood flow into and out of glomerulus
-Altering capillary surface area available for filtration

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37
Q

There are 3 ways the body controls GFR

A
  1. Renal auto-regulation
  2. Neural regulation
  3. Hormonal regulation
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38
Q

Renal Auto-Regulation of GFR

A

-Myogenic Mechanism
-Tubuloglomerular Feedback

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39
Q

Myogenic Mechanism

A

-Increase in BP Increases renal blood flow which increases GFR
-Stretches walls of afferent arterioles
-Stretching triggers contraction of smooth muscles in walls of afferent arterioles
-Vasoconstiction reduces blood flow & reduces GFR to previous level
-Opposite happens with decrease in BP

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40
Q

Tubuloglomerular Feedback

A

-Increase in BP increases renal blood flow which increases GFR
-Also increases Na+, Cl-, & water in tubular fluid
-The increased Na+, Cl-, & water in tubular fluid triggers vasoconstriction of afferent arteriole
-Vasoconstriction reduces blood flow and decreases GFR to previous level
-Opposite happens with decrease in BP

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41
Q

Neural Regulation of GFR

A

-Kidney gets SyNS innervation
-SyNS activation causes vasoconstriction (both afferent & efferent)
-With increasing SyNS activation, vasoconstriction of afferent arteriole is greater which decreases GFR
-This reduces GFR & helps redirect blood flow to other tissues

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42
Q

Hormonal Regulation of GFR

A

Angiotensin II
-Strong vasoconstrictor (both afferent and efferent)
-Reduces GFR
Atrial Natriuretic peptide (ANP)
-Released by heart in response to atrial stretching (i.e. increased blood volume)
-Increases GFR

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43
Q

Angiotensin II

A

-Strong vasoconstrictor (both afferent and efferent)
-Reduces GFR

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44
Q

Atrial Natriuretic peptide (ANP)

A

-Released by heart in response to atrial stretching (i.e. increased blood volume)
-Increases GFR

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45
Q

Hormonal Regulation of Re-Absorbtion & Secretion

A

-Re-absorbtion & secretion occur once filtrate (fluid that comes out of glomerulus) is formed
-Normally, most water & solutes return to the body & many wastes (H+, ammonium, medications) are secreted onto tubule for elimination

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46
Q

5 hormones affect the re-absorbtion & secretion of water & ions by the renal tubules

A
  1. Angiotensin II
  2. Aldosterone
  3. ANP
  4. ADH
  5. PTH
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47
Q

Renin-Angiotensin-Aldosterone System

A

-Decreased BP -> Kidneys secrete renin (an enzyme)
-Renin converts angiotensinogen (made by liver) into angiotensin I
-Angiotensin I is converted to angiotensin II at lungs by angiotensin-converting enzyme (ACE)
Angiotensin II:
-Decrease GFR (afferent arteriole vasoconstriction
-Re-absorbtion of Na+ & Cl- ions & water
-Stimulates release of aldosterone

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48
Q

Aldosterone

A

Increase re-absorbtion of Na+, Cl-, & water

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49
Q

ANP

A

Increases excretion of sodium and water

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50
Q

ADH

A

Increases water reabsorption

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51
Q

Parathyroid Hormone

A

Increases re-absorbtion of calcium

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52
Q

Ureters, Bladder, & Urethra

A

-Collecting ducts (which receive urine from several nephrons), collect & form larger & larger pathways to level of the ureter (1 from each kidney)
-Peristaltic contractions in ureter move urine to bladder
-Bladder is a hollow muscular organ that sits posterior to pubic symphysis, anterior to rectum, & in females sits inferior to uterus
-Internal urethral sphincter: Controls flow of urine from bladder into urethra
-Urethra: Tube from floor of bladder to exterior
-External urethral sphincter: Part of pelvic floor mm., controls flow of urine out of urethra

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53
Q

Internal Urethral Sphincter

A

Controls flow of urine from bladder into urethra

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54
Q

Urethra

A

Tube from floor of bladder to exterior

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55
Q

External Urethral Sphincter

A

Part of pelvic floor mm., controls flow of urine out of the urethra

56
Q

Elimination/The Micturition Reflex

A

-Micturition/Urination/Voiding: discharge of urine
-Pressure within bladder stimulates stretch receptors which initiate reflex via PaNS - bladder contracts, internal sphincter relaxes
-Bladder filling gives a sensation of fullness before micturition reflex occurs
-After early childhood, we have conscious control

57
Q

Micturition/Urination/Voiding

A

Discharge of urine

58
Q

Incontinence

A

-Urinary incontinence: lack of voluntary control over micturition
Causes:
-Increased abdominal pressure (stress incontinence)
-Nerve damage
-Aging
-Disease/Injury
-Some medications
-Smoking

59
Q

Urinary incontinence

A

Lack of voluntary control over micturition

60
Q

Aging & Urinary system

A

-Kidneys decrease in size
-Renal blood flow & GFR decrease
-Glomeruli become less (or non-) functional
-Kidney diseases become more common

61
Q

Diuretics

A

-Substances (including medications) that decrease reabsorption of water
-Medications, food/drink

62
Q

Dialysis

A

-Artificial cleansing of the blood

63
Q

Gynaecology

A

Specialized branch of medicine concerned with the diagnosis & treatment of diseases of female reproductive system

64
Q

Urology

A

Male & female urinary systems & male reproductive system

65
Q

Gamete

A

Germ cells (sperm in males, egg in females) that combine to form offspring

66
Q

Embryo

A

Developing organism from fertilization to end of 8 weeks

67
Q

Fetus

A

Developing organism (in utero) from 9 weeks to birth

68
Q

Male Reproductive System

A

-Scrotum
-Testes
-Epididymis
-Ductus Deferens (Vas Deferens)
-Seminal Vesicles
-Prostate
-Bulbourethral Glands
-Urethra

69
Q

Scrotum

A

Sac of loose skin & CT that supports testes - contains muscles that contract in response to cold to elevate the testes (or relax to lower them)

70
Q

Testes

A

Site of sperm production - Within testes are cells that produce testosterone

71
Q

Epididymis

A

Temporary storage site for immature sperm - it covers posterior & superior testis

72
Q

Ductus Deferens (Vas Deferens)

A

Tube that sperm travel through - runs from epididymis into pelvic cavity, over & behind the bladder to urethra

73
Q

Seminal Vesicles

A

Located at base of the bladder, they produce seminal fluid which nourishes sperm

74
Q

Prostate

A

normally about size of a golf ball, it encircles urethra just below bladder - functions to secrete fluid into urethra that supports sperm function

75
Q

Bulbourethral Glands

A

Below prostate, they secrete mucous to lubricate urethra & an alkaline fluid to neutralize acids from urine in urethra

76
Q

Urethra

A

Transports Sperm (and urine) to exterior

77
Q

Female Reproductive System

A

-Ovaries
-Fallopian (uterine) Tubes
-Uterus

78
Q

Ovaries

A

On either side of uterus, produce eggs & hormones - ligaments hold them in place

79
Q

Fallopian (uterine) Tubes

A

Extending laterally from uterus, they receive the ovum & provide site for fertilization
-They don’t connect to the ovary - they connect to superior uterus - ligaments hold them in place
-Peristalsis & movement of cilia transport ovum to uterus

80
Q

Uterus

A

In pelvis between bladder & the rectum
-Receives, retains & nourishes fertilized egg
-Supported by ligaments (broad ligament, round ligament anteriorly, uterosacral ligament posteriorly)
-Thick wall of uterus has 3 layers - inner layer is endometrium which is the site of implantation of embryo - without pregnancy, it sloughs off as part of menstrual cycle

81
Q

Mammary Glands

A

-Located in breast tissue superficial to pectoralis major & serratus anterior & are attached to them by a layer of deep CT
-Supportad by Cooper’s Ligament which anchor skin the the deep CT
-Modified sudoroferous glands, function to produce milk
Lactation: Synthesis & ejection of milk
Production is controlled by: Prolactin
Ejection is controlled by: Oxytocin
-Female sex hormones (primarily estrogens) increase mammary gland size at puberty
-Present in males & females but only functional in females

82
Q

Lactation

A

Synthesis & ejection of milk

83
Q

Milk production is controlled by

A

Prolactin

84
Q

Milk Ejection is controlled by

A

Oxytocin

85
Q

Definitions for Stress

A

-“The non-specific response of the body to any demand for change”
-“Physical, mental, or emotional strain or tension”
-“A condition of feeling experiences when a person perceives that demands exceed personal & social resources the individual is able to mobilize”
-Eustress: ‘good’ stress
-Distress: ‘bad’ stress

86
Q

Eustress

A

‘good’ stress

87
Q

Distress

A

‘bad’ stress

88
Q

Stress Response (General Adaptation Syndrome)

A

-The wide-ranging set of bodily changes, triggered by a stressor that gears body to meed an emergency
-Stressor: any stimulus that produces a stress response
-Stressors can be internal or external
-Stress response is normal but is designed to be an acute response
-Contemporary stress is more insidious because it’s more physiology than physically driven

89
Q

Stressor

A

Any stimulus that produces a stress response

90
Q

Factors Affecting Stress & The Stress Response

A

Nature of the stressor & state of person being stressed determine stress response…
-Time
-Thoughts, moods, feelings & beliefs
-Your perceptions of the stressor
-Physical State
-Disease States
-Inadequate Sleep
-Age

91
Q

Stress Responses

A

-Increased HR
-Increased Fluid Retention
-Increased BP
-Redirection of blood floe (increased to brain, heart, lungs, skeletal muscles - decreased to viscera, skin)
-Bronchodilaton
-Mobilization of energy substrates

92
Q

Alarm Stage (a.k.a. fight or flight)

A

-Short lived
-Hypothalamus increases SyNS firing
-Adrenal Medulla: epinephrine, norepinephrine
-Mobilizes resources to relevant organs (brain, skeletal muscles, heart) for immediate activity
-Digestive, urinary, reproductive systems are inhibited

93
Q

The Resistance Stage (a.k.a. resistance reaction)

A

-Longer lasting
-Initiated by hypothalamus
-Enhances & prolongs effects of SyNS
-ACTH: adrenal cortex is stimulated to release more cortisol
-hGH: lipolysis, glycogenolysis
-Glucagon: Increases blood glucose
-TSH: Increases glucose utilization
-Helps get us through a stressful phase

94
Q

Adrenal Medulla

A

epinephrine, norepinephrine

95
Q

ACTH

A

adrenal cortex is stimulated to release more cortisol

96
Q

hGH

A

lipolysis, glycogenolysis

97
Q

Glucagon

A

Increases blood glucose

98
Q

TSH

A

Increases glucose utilization

99
Q

Exhaustion Stage

A

-Resources get depleted & can’t support resistance
-Prolonged elevated cortisol levels can lead to muscle wasting, immune suppression, ulceration, pancreatic beta cell failure
-Pancreatic reactions may persist even after stressor is removed

100
Q

Stress & it’s Effects

A

-If part(s) of homeostatic control system are dysfunctional, homeostasis may not be maintained (or is harder to maintain)
-If moderately affected, disease states occur
-If severely affected, death is possuble

101
Q

Increased Stress

A

-Longer healing times
-Poorer healing
-As you age, the ability to maintain & (when disturbed) return to homeostasis decreases

102
Q

Stress & Disease

A

Exact mechanisms are not well established but effects of stress can clearly predispose you to (or be an exacerbating factor for) certain ailments
-Rheumatoid Arthritis
-Immune suppression
-MSK (TMJ, HA, torticollis, increased muscle tone)
-CV conditions (hypertension, CAD, AHD
-GI dysfunction
-Metabolic syndrome
-Diabetes
-CNS conditions (CP, MS, Parkinson’s, epilepsy…)
-FM, CFS
-Insomnia
-Anxiety
-Depression
-Irritability/personality changes
-Unhealthy behaviours (excessive or abusive use of alcohol and/or drugs, smoking, decreased excercise, poor nutritional choices…)
-Obesity

103
Q

Impact of Massage Therapy

A

-De-stress
-Improved sleep (which through the endocrine system facilitates healing)
-Improved digestion
-Help maintain healthy systems (immune, renal, CV, CNS, etc…)
-Maximize healing & quality of healing
-Help prevent disease states/exacerbation of diseases

104
Q

Massage and Stress

A

Tools we can use
-Massage
-Hydrotherapy
-Breathing Techniques
-Stretching (esp. static stretching)
-Joint mobilizations
Element of hands on techniques that can be effective
-Rate (slower techniques)
-Transitions
Other treatment factors
-The way you communicate
-Temperature

105
Q

Energy Systems

A

-ATP is split into ADP + Pi + Energy - the energy is used to power cell functions
-To use the ATP again, you have to reform it (ADP + PI + Energy = ATP)
-Cells reform ATP by one of 3 metabolic pathways:
1. Phosphocreatine (PCr)
2. Anaerobic cellular respiration
3. Aerobic cellular respiration
-PCr system is unique to muscle fibres
-All cells can produce ATP using anaerobic and aerobic pathways
-Energy systems work together to generate ATP but one system is usually less dominant based on the demand (e.g. sprinting vs. walking)

106
Q

Cells Reform ATP by one of 3 Metabolic Pathways

A
  1. Phosphocreatine (PCr)
  2. Anaerobic cellular respiration
  3. Aerobic cellular respiration
107
Q

Phosphocreatine (PCr) System

A

-PCr is a molecule that stores high amounts of energy in chemical bonds
-When PCr is split by enzyme, energy released is used to reform ATP
-Happens very fast therefore PCr is first energy pathway used
-Provides energy for 3-15 sec of maximal contraction
-No oxygen needed, no lactic acid produced

108
Q

Anaerobic Glycolysis

A

-When muscle activity continues & PCr is depleted, glucose is used to make ATP
-Cells break down glycogen stored in their cytoplasm/sarcoplasm or glucose from blood & energy released in breaking them down is used to reform ATP
-Making ATP from glucose occurs in cell cytoplasm is called glycolysis
-One molecule of glucose is broken into 2 molecules of pyruvic acid & 2-3 ATP
-If oxygen is present, pyruvic acid enters the mitochondria where it undergoes series of reactions (that require oxygen) called aerobic cellular respiration
-During heavy exercise/demand, not enough oxygen is available (‘hence anaerobic’)
-In absence of oxygen, pyruvic acid does not go into mitochondria instead is converted into lactic acid/lactate
-Lactic acid diffuses out of the cell into the blood where is used by other cells or converted back into glucose in liver
-No oxygen required and producing lactic acid + anaerobic lactic
-Capable of supplying energy for 30-40sec

109
Q

Lactic Acid/Lactate

A

-Metabolic by-product of anaerobic metabolism
-At lower levels of activity, lactate does not accumulate
-It is also converted back into to glucose/glycogen in liver (the Cori cycle)
-Lactic acid has a 1/2 life of 15-25 min & is cleared in (at most) a matter of hours

110
Q

Aerobic Cellular Respiration

A

-This pathway is active when you are able to get oxygen into the cells (e.g. at rest or at low-moderate intensity exercise)
-Oxygen is delivered by myoglobin or from oxygen diffusing from blood
-In the presence of oxygen, pyruvic acid enters the mitochondria and in a series of reactions (that uses oxygen), produces much more ATP (much more than glycolysis)
-Carbohydrates, fats, & proteins can be usedin this process to make ATP
-Carbohydrates yield relatively little ATP
-Fats yield a lot of ATP
Proteins aren’t used readily (often not even included)
-At rest, cells of the body use aerobic metabolism to generate their ATP
-In activities that last longer than 10 min, most (90%) of ATP generated comes from aerobic system

111
Q

Physical Exercise

A

-A single acute bout of activity that requires energy expenditure above resting levels
-Typically planned and structured
-Designed to improve or maintain one or more components of physical fitness

112
Q

Acute Exercise Response

A

-How body responds to a single bout of excercise

113
Q

Training Adaptations

A

-How body responds over time to the stress of repeated bouts of exercise

114
Q

Repititions (‘reps’)

A

-Number of times a particular movement is repeated

115
Q

Sets

A

Number of repetitions grouped together

116
Q

“…to Faliure”

A

Performing a given exercise until you cannot perform another repetition with proper technique

117
Q

Muscular Strength

A

-Ability of contractile tissue to generate tension (contract)
-Often viewed in the context of the maximum force that can be generated by a muscle or muscle group with one contraction
-Functional strength is the ability of the neuromuscular system to generate & control forces during functional activities

118
Q

Muscle Endurance

A

-Ability to produce low intensity repeated activities over prolonged time frames

119
Q

Flexibly

A

Ability of a joint or series of joints to move through a full ROM without injury

120
Q

Basic Responses to Acute Exercise (in the apparently healthy person)

A

-Heart Rate: During exercise, increases directly in proportion to thee intensity of the exercise (there is a natural limit)
-Blood Pressure: Systolic increases, diastolic doesn’t change appreciably (Note: significant increases in blood pressure are seen with holding breath on exertion) (e.g. during resistance training exercise)
-Blood flow: Increases to the working structures, & is decreased to viscera
-Ventilation: Increases during exercise

121
Q

Basic Responses to Acute Exercise (in the apparently healthy person) *HEART RATE

A

Heart Rate: During exercise, increases directly in proportion to thee intensity of the exercise (there is a natural limit)

122
Q

Basic Responses to Acute Exercise (in the apparently healthy person) *BLOOD PRESSURE

A

Blood Pressure: Systolic increases, diastolic doesn’t change appreciably (Note: significant increases in blood pressure are seen with holding breath on exertion) (e.g. during resistance training exercise)

123
Q

Basic Responses to Acute Exercise (in the apparently healthy person) *BLOOD FLOW

A

Blood flow: Increases to the working structures, & is decreased to viscera

124
Q

Basic Responses to Acute Exercise (in the apparently healthy person) *VENTILATION

A

Ventilation: Increases during exercise

125
Q

Training Adaptations (in the apparently healthy person) *MUSCULAR STRENGTH

A

-Initial strength gains are due primarily to neural adaptation (often rapid - within 4-8 weeks)
-Neural Adaptation: Motor learning, increased rate and synchronization of firing
-Subsequent increases are due primarily to hypertrophy
-hypertrophy comes after the initial gains & is from increased protein content (i.e. actin, myosin)
-Tendons, ligaments get stronger

126
Q

Training Adaptations (in the apparently healthy person) *MUSCULAR ENDURANCE

A

-Increased muscle capillarization
-Increase in number & size of mitochondria
-Increased energy substratestorage (PCr, fats, glycogen)
-Tendons, ligaments get stronger

127
Q

Training Adaptations (in the apparently healthy person) *FLEXIBILITY/RANGE OF MOTION (ROM)

A

-Ongoing increased flexibility/range of motion
-Improperly applied, there is a risk of hypermobility

128
Q

FITT

A

Frequency - How often the exercise is performed per day or per week
Intensity - how hard someone is working
Time - How long the activity is performed
Type - What is the activity being performed

129
Q

(FITT) Frequency

A

-Appropriate frequency depends on the goal, mode of exercise (strength training, aerobic etc.), & intensity
-e.g. post. surgical muscle setting (to offset atrophy, maintain neural pathways) may require low weight, low repetition isometric exercises multiple times per day
-e.g. standard weight, standard repetition resistance exercises (to improve strength) usually require a day of recovery in between
-e.g. maintenance of strength may require higher intensity exercise with 2-3 days recovery in between
-e.g. performance related cardio training: higher% HRmax, 3-5x per week
-e.g. health related cardio fitness: 60% HRmax, daily (one session or spread out over 10 min bouts)

130
Q

(FITT) Intensity

A

Muscle strength training : 6-12 reps (to failure), 2-3 sets
Muscle endurance training: 15-50 reps (to failure), 3-5 sets
-Aerobic training: 30 min, 60-80% HRmax

131
Q

(FITT) Time

A

-How long the program is being done for (weeks - months)
-Note adaptations & goals

132
Q

(FITT) Type (mode)

A

Resistance training, balance/proprioception training, aerobic training
-Specifics (e.g. strength, endurance, isometrics, running, swimming, walking)

133
Q

(FITT) Rest Interval

A

-Amount of time between sets
-This ranges from 1-2 min (low intensity exercises) to 4-5 min (high intensity exercises)

134
Q

Training Principals

A

Specificity - select exercises that is best suited to meeting the goal
Overload - to achieve the goal , you must challenge the system beyond it’s current level (manipulate FITT)
Recovery - allow sufficient time between exercises (sets & days/week)
Progression - to achieve the goal, you have to move beyond the adaptation
Maintenance - once the goal has been achieved, it can be maintained with a reduction of 1/3-2/3 frequency as long as the intensity is maintained

135
Q

Detraining

A

-‘The partial or complete loss of training-induced adaptations’
-Adaptations are reversible
-Detraining may occur for many reasons (lack of compliance, injury, illness)

136
Q

Delayed Onset Muscle Soreness (DOMS)

A

-Muscle tenderness, pain on palpation, stiffness after exercise
-Typically starts about 8 hours after, peaks in 24-48 hrs & dissipates in a few days

Not fully understood but there are theories - the current models include the following factors:
-Unaccustomed high intensity exercise (esp. eccentric exercises) causes damage to structural proteins in the muscle fibres
-Inflammatory & immune processes activate
-These processes (esp. the fluid accumulation) also irritate nerve endings (causing pain)

Physiology (6 decks)

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