Applied Anatomy and Physiology + Exercise Physiology Flashcards
1
Q
What is the full name for Type 1 Muscle fibres?
A
Slow Oxidative
2
Q
What is the name for type 2a muscle fibres?
A
Fast Oxidative Glycolytic
3
Q
What is the name for type 2b muscle fibres?
A
Fast Glycolytic
4
Q
What type of contraction occurs when there is no change in length?
A
Isometric
5
Q
What type of contraction where the muscle length shortens to produce force?
A
Concentric
6
Q
What is the contraction type when the muscle lengthens under tension?
A
Eccentric
7
Q
What are the three phases of the Cardiac Cycle?
A
Diastole, Atrial Systole, Ventricular Systole
8
Q
How long does diastole take?
A
0.4s
9
Q
How long does ventricular systole take?
A
0.3s
10
Q
How long does atrial systole take?
A
0.1s
11
Q
What is a motor unit?
A
A motor neurone and a number of muscle fibres.
12
Q
Where are electrical impulses sent from for muscular contraction?
A
Central nervous system
13
Q
What is the name of the neurotransmitter that transmits the action potential across the synaptic cleft?
A
Acetylcholine
14
Q
What happens if the action potential reaches the threshold charge?
A
All of the muscle fibres in the motor unit will contract or none at all (ALL OR NOTHING LAW).
15
Q
Flexion and extension occur along which plane of movement?
A
Sagittal
16
Q
Abduction and adduction occur along which plane of movement?
A
Frontal
17
Q
Horizontal flexion and extension occur along which plane of movement?
A
Transverse
18
Q
What is heart-rate?
A
The number of times the ventricles contract in one minute.
19
Q
What is the resting average heart-rate?
A
70bpm
20
Q
If HR is 60bpm or below, what is this known as?
A
Bradycardia
21
Q
What is the anticipatory rise of HR?
A
A slight increase in HR before exercise caused by the release of adrenaline.
22
Q
What happens to HR when oxygen demand is being met?
A
A steady state is reached or a plateau.
23
Q
What is stroke volume?
A
The volume of blood ejected from the heart per ventricular contraction.
24
Q
What is an untrained SV volume at rest?
A
70-90ml per contraction
25
What is a trained SV volume at rest?
90-110ml per contraction
26
At submaximal exercise what is a SV value for an untrained performer?
120-140ml per contraction
27
At submaximal exercise what is a SV value for a trained performer?
160-200ml per contraction
28
What happens to SV at maximal exercise?
A slight drop due to less filling time.
29
What is does Q stand for?
Cardiac output (L/MIN)
30
What is Q at rest?
5L/MIN
31
What is the definition of cardiac output?
Volume of blood ejected from the heart per minute (L/MIN)
32
How is Q calculated?
Q = SV x HR
33
What is Q at submaximal exercise for an untrained performer?
10-15L/MIN
34
What is Q at submaximal exercise for a trained performer?
15-20L/MIN
35
What is Q at maximal exercise for an untrained performer?
20-30L/MIN
36
What is Q at maximal exercise for a trained performer?
30-40L/MIN
37
What is the path of the electrical impulse in the conduction system?
SA Node/Across the atria/AV node/Bundle of His/Purkynje fibres
38
What is Starling's Law?
Stroke Volume (and therefore Q) is directly determined by Venous Return.
39
Identify 5 mechanisms of venous return....
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Pocket Valves
Muscle Pump
Respiratory Pump
Smooth Muscle
Gravity
```
40
What is the name of the mechanism responsible for blood redistribution?
Vascular shunt mechanism
41
During exercise what % of blood goes to the muscles and organs?
80% Muscles 20% Organs
42
During rest what % of blood goes to the muscles and organs?
20% Muscles 80% Organs
43
What is the name of the ring-shaped tissue which allows or prevents blood flow to certain area of the body?
Pre-Capillary Sphincters
44
Which blood vessels vasoconstrict or vasodilate?
Arterioles
45
What is the name of the process of a blood vessel tightening?
Vasoconstriction
46
What is the name of the process of a blood vessel opening?
Vasodilation
47
Which centre is responsible for blood redistribution?
VCC - Vasomotor Control Centre
48
Where is the VCC located?
Medulla Oblongata
49
What type of control is the VCC under?
Autonomic control - Autonomic nervous system
50
Which nervous system does the VCC use?
Sympathetic Nervous System
51
VCC - What do chemoreceptors detect?
Changes in lactic acid, Co2, O2, pH.
52
VCC - What do baroreceptors detect?
Changes in blood pressure
53
What do proprioceptors detect?
Changes in movement
54
Which centre is responsible for the cardiac system?
Cardiac Control Centre - CCC
55
Which two systems does the CCC use?
Sympathetic (increases HR) and Parasympathetic Nervous System (decreases HR)
56
Which nerve is used to speed up HR?
Accelerator Nerve
57
Which nerve is used to slow down HR?
Decelerator or vagus nerve
58
What are the names of the control types from the 321 rule?
Neural-Intrinsic-Hormonal
59
Name the receptors involved in detecting change to inform the CCC.
Proprioceptors, Thermoreceptors, Baroreceptors, Chemoreceptors.
60
What are the two aspects of intrinsic control?
Temperature and Starling's Law
61
How does temperature impact directly on HR?
Increases firing rate of the SA node, increases speed of nerve impulses.
62
According to Starling's Law, what happens if venous return increases?
Increased SV and Q
63
What is the hormone involved in hormonal control of the heart?
Adrenaline from the adrenal gland
64
What is the impact of adrenaline on the heart?
Increased SA node firing rate, increased strength of ventricular contraction.
65
Which nervous system overrides the other to regulate HR?
The parasympathetic nervous system overrides the sympathetic to slow down HR.
66
What does VE stand for?
Minute ventilation (L/MIN)
67
What is minute ventilation?
The volume of air inspired or expired for one minute (L/MIN)
68
At rest what is VE?
7.5L/MIN
69
What can VE reach during exercise?
200L/MIN
70
How do you calculate VE?
VE = TV x f
71
What is TV?
Tidal volume (volume of air inspired per breath)
72
How much is an average TV at rest?
500ml
73
How much is TV during sub-max exercise?
3L
74
How much is TV during maximal exercise?
4L
75
What is breathing frequency (f) during rest?
12-15
76
What is breathing frequency (f) during exercise?
50-60
77
What are baroreceptors known as during the respiratory system?
Stretch receptors
78
What do baroreceptors detect in the respiratory system?
Stretch of the alveolar wall
79
What are the two centres in the RCC?
Inspiratory and expiratory centres
80
What is the acronym to remember breathing mechanics?
MMVPA
81
What does MMVPA stand for?
Muscles Movement Volume Pressure Air
82
What muscles are involved in inspiration at rest?
External intercostal muscles
83
What muscles are involved in inspiration during exercise?
Scalenes, Sternocleidomastoid.
84
What muscles are involved in expiration during exercise?
Internal Intercostal muscles, Rectus Abdominus, Diaphragm, Obliques.
85
What is the name of the space where the air rushes in and out of?
Thoracic cavity
86
When discussing inspiration and expiration during EXERCISE, what PHRASE must you use in an exam answer?
more than at rest
87
Which nerve sends electrical impulses to the intercostal muscles?
Intercostal nerve
88
Which nerve sends electrical impulses to the diaphragm?
phrenic nerve
89
What are the main macronutrients?
Protein, Fats, Carbohydrates
90
What are the main micronutrients?
Vitamins, Minerals
91
What percentages are the recommended amount of macronutrients?
Carbohydrates 55%
Protein 15%
Fat 30%
92
What are proteins made up of?
Amino acids
93
What are the two main types of fats?
Saturated and Unsaturated
94
What are the two types of cholesterol?
High Density Lipoproteins (HDLs) and Low Density Lipoproteins (LDLs)
95
What is the good type of cholesterol?
HDLs
96
What is the recommended daily allowance of calories for a woman?
1940kcal/day
97
What is the recommended daily allowance of calories for a men?
2550kcal/day
98
How do you calculate energy balance?
Energy balance = Energy intake - Energy expenditure
99
What does MET stand for?
Metabolic Equivalent Task
100
How many METS is resting equivalent to?
1 MET
101
In terms of energy expenditure, how many calories is 1 MET equal to.
1 MET = 1kcal per kg per hour.
102
Identify the principles of training
Moderation, Reversibility, Specificity, Progression, Overload, Variation
103
What are the principles of overload?
Frequency
Intensity
Time
104
What are the three cycles that make up a periodised training programme?
Macrocycle, Mesocycle, Microcycle
105
How long is a microcycle?
1-3 weeks
106
How long is a mesocycle?
1-4 months
107
How long is a macrocycle?
Usually one whole season eg. 1 year
108
What are the training phases of periodisation?
Preparatory general, Preparatory specific, Competition, Transition.
109
What are the purposes of periodisation?
Organising training, peaking at the right time, avoiding injury and burnout.
110
What is tapering?
Reducing training volume or intensity prior to competition to ensure the performer is ready.
111
What is static flexibility?
Range of motion around a joint without reference to speed of movement.
112
What is dynamic flexibility?
Range of motion around a joint with reference to speed of movement.
113
What are the factors affecting flexibility?
- Type of joint
- Length of and elasticity of surrounding tissue
- Age
- Gender
- Injury
114
Name five different flexibility training methods.
Static stretching, dynamic stretching, ballistic stretching, isometric stretching, PNF.
115
How long should static stretches be held for?
10-30 seconds
116
How many times should a static stretch be repeated?
3-6 times
117
How long should an isometric stretch be held for?
7-20 seconds
118
How can you change the intensity with flexibility stretching?
Number of repetitions, the point the stretch is taken to.
119
Name 2 methods of measuring flexibility.
Goniometer, sit and reach test,
120
What is aerobic capacity?
The ability to take in, transport and use oxygen to sustain prolonged periods of aerobic/sub-maximal work
121
What is VO2 Max?
The highest rate of oxygen consumption attainable during one minute of maximal work. Measured in ml/kg/min.
122
How can you measure VO2 Max?
Direct Gas Analysis, Multistage Fitness Test, Queens College Step Test.
123
Name factors that can affect VO2 Max.
Age, Gender, Genetics/Heredity, Aerobic Training.
124
Name the HR training zone to develop basic endurance.
50-60% HR Max
125
Name the HR training zone to burn fat.
60-70% HR Max
126
Name the HR training zone to develop aerobic fitness.
70-80% HR Max
127
Name the HR training zone to develop lactate threshold.
80-90% HR Max
128
Name the HR training zone to develop maximum performance capacity.
90%-100% HR Max
129
How do you calculate heart-rate training zone using the Karvonen Principle?
Target Training HR (bpm) =
| Resting HR + % of (HR Max – Resting HR)
130
What is maximum strength?
The maximum force the neuromuscular system can exert in a single voluntary muscular contraction
131
What is elastic/explosive strength?
The ability to expand a maximal amount of energy in one or a series of strong movements
132
What is static strength?
The force is applied against a resistance without any change in muscle length (movement)
133
What is dynamic strength?
The ability of the neuromuscular system to overcome a resistance with a change in length (high speed of contraction)
134
What is strength endurance?
The ability of a muscle to sustain repeated muscular contractions over a period of time without fatiguing
135
Name 4 factors affecting strength
Cross-sectional area, gender, age, fibre type.
136
Name 2 two tests to measure maximal strength
Grip dynamometer, any one rep max test.
137
Name a test to measure explosive strength
Vertical jump test
138
Name 2 tests for to measure strength endurance
NCF Abdominal curl test/Press up cadence test
139
How does plyometric training work?
Eccentrically lengthening of the muscles during the movement to stretch the muscle, immediately followed by a concentric contraction (this results in more force produced).
140
What is the biggest problem with plyometric training?
Increased risk of injury and DOMS
141
How do you apply frequency to plyometric training?
Number of training sessions per week or number of contacts in a session.
142
How many contacts should there be in a plyometric session for a beginner?
40 contacts
143
How many contacts should there be in a plyometric session for an experienced athlete?
150-200 contacts
144
What is atherosclerosis?
A form of arteriosclerosis that involves a change in the lining of arteries.
High levels of cholesterol and fat deposits form ‘fatty plaques’ on the walls.
This leads to narrowing of the lumen (space within blood vessels) and increases the chances of blood clots.
145
What is angina?
Angina is a partial blockage of the coronary artery.
146
What is a heart attack?
A heart attack is more sudden restriction of O2 / blood supply to the heart muscle wall.
This usually causes permanent damage
147
Name as many adaptations following strength training as you can.
Neural:
Increased recruitment of motor units (FTG/ FOG)
Improve power output
```
Muscle and Connective tissue:
increased fibre size (hypertrophy)
Increased no. of fibres (hyperplasia)
Improved strength of connective tissues
Increased bone density
```
Metabolic function:
Increased ATP/ PC stores
Increased enzyme activity
Better lactic acid buffering capacity
148
What are myoglobin?
Where oxygen is stored in the muscle
149
What are mitochondria?
Where aerobic energy production occurs
