Book Terms Flashcards
Homeostasis
The automatic tendency to maintain a relatively constant internal environment
• steady internal environment depending on exterior environment
Training Effect
an increase in functional capacity of muscles and other bodily tissues as a result of increased stress (overload) placed upon them
• body’s adaptation to learned and expected stress imposed by physical activity
Anabolism
The building up in the body of complex chemical compound from simpler compounds (e.g., proteins from amino acids)
Catabolism
The breakdown in the body of complex chemical compounds into simpler ones (e.g., amino acids to individual proteins)
Kilocalories
The amount of energy released when food is digested
Calorie
a unit of heat
Thermogenic Effect
The heat liberated from a particular food is thus a measure not only of its energy content but also of the tendency to be burned us heat
Changes stimulated by endurance exercise:
- Increased muscle glycogen storage capacity
- Increased muscle mitochondria density
- Increased resting ATP content in muscles
- Increased resting CP content in muscles
- Increased resting creatine in muscles
- Increased aerobic enzymes
- Increased slow twitch muscle fibers
- Decreased fast twitch muscle fibers
- Decreased muscle size when compared to strength training
- Decreased resting heart rate
- Increased capillaries
ATP
Adenosine Triphosphate
an organic compounds found in muscle which, upon being broken down emzymatically, releases energy for muscle contraction
- The energy source for all human movement
- Muscle cells store 5 mmols per kg of muscle
- ATP is a molecule stores energy in a way that can be used for muscle contraction. Energy production then revolves around rebuilding ATP molecules after being broken down.
- Metabolic pathways exist in the cell to produce ATP rapidly and can produce by any of or all pathways:
- ATP/CP pathway
- Glycolytic pathway
- Oxidative pathway
Aerobic
Occurring with the use of oxygen, or requiring oxygen
• increases the body’s functional capacity to transport and use oxygen and to burn fatty acids during exercise
Anaerobic
Occurring without the use of oxygen
• increases the body’s functional capacity for development of explosive strength and maximization of short-term energy system
ATP/CP Pathway
- Anaerobic
- Requires no oxygen for energy use
- Demonstrated in sports that require ballistic, explosive strength or maximum effort for short periods of time
Glycolytic Pathway
Glucose is broken down to produce energy anaerobically
• once you have depleted the readily available ATP/CP stores, The body must break down carbohydrates to produce more ATP. This process is uses either glycogen (stored in muscle cells) or glucose (in blood) to convert ADP back into ATP with the waste product being lactic acid
Oxidative Pathway
Oxygen combines with lactic acid resynthesizing glycogen to produce energy anaerobically
ATPase
The enzyme which acts to split the ATP (adenosine triphosphate) molecules
- 3 major isoforms of ATPase exist and correspond to Type 1, Type 2a, Type 2b muscle fibers
- Is released from the knobby ends of the cross-bridges located on the myosin myofilaments
CP
creatine phosphate
A high-energy phosphate molecule that is stored in cells and can be used to immediately resynthesize ATP
• CP stores fall rapidly after 10 seconds of maximal activity and are usually completely depleted in under 60 seconds
P
phosphorus
Works with calcium to build up bones and teeth. Provides a key element in the production of ATP
ADP
adenosine triphosphate
The body’s energizer, an organic compounds present in muscle fibers that is broken down through a variety of enzymatic processes
• Energy released stimulates hundreds of microscopic filaments within each cell, triggering muscle contraction
Pyruvate
a byproduc
Pyruvate
a byproduct of glycolysis
Pyruvic Acid
The end product of glycolytic pathway. This three carbon medabolite is an important junction point for two reasons: it is a gateway to the final comment energy producing pathway, the Krebs cycle; and it provides acetyl coenzyme A (acetyl CoA), through which fatty acids, and in turn fat, are produced from glucose.
- Pyruvic acid converts to lactic acid as needed
- Pyruvic acid increases in quantity in the blood and tissues in thiamine (vitamin B1) deficiency. thiamine is essential for its oxidation.
Beta Oxidation
A series of reactions in which fatty acids are broken down
Krebs Cycle
citric acid cycle; a set of 8 reactions, arranged in a cycle, and which free energy is recovered in the form of ATP
Electron Transport
The passing of electrons over a membrane aiding in a reaction to recover free energy for the synthesis of ATP
Maximum Minute Volume
The amount of air a peson can process during one minute of vigorous exercise
Residual Volume
The remainder of air in the lungs after the usable lung volume has been measured
Vital Capacity
The usable portion of the lungs
Plasma
The fluid portion of blood
Erythrocyte
Blood cell that contains hemoglobin to carry oxygen to the bodily tissues; a bioncave disc that has no nucleus.
Red blood cell.
Leukocyte
Cell whose primary function is to combat infection.
White blood cell.
Platelet
Cytoplasm body found in the blood plasma that functions to promote blood clotting
Alveoli
Capillary-rich air sacs in the lungs where the exchange of oxygen and carbon dioxide takes place
Diastolic Pressure
Pressure exerted on the walls of the blood vessels during the refilling of the heart
Diastole
Relaxation phase of heart
Systole
The contraction, or time or contraction, of the heart
Systolic Blood Preasure
Blood pressure during the contraction of heart muscle
Resting Heart Rate
R.H.R.
The number of times in one minute: 72 bpm for the average adult
Maximum Heart Rate
The highest rate at which an individual is capable: 220 minus trainees’ age is equivalent to the max heart rate
Symphatic Nervous System
An automatic system that speeds up most activities in the body
Adrenal Glands
Two glands that release hormones that help the body to cope with stress
Stroke Volume
The volume of blood pumped by one ventricle during one contraction
Left Ventricle Ejection Fraction
The percentage of blood the left ventricle pushes out into the body after contraction
Max VO2 Uptake
The maximum usable portion of oxygen uptake
Constant Resistance Device
4 Technologies of Training Equipment
A weight (resistance) does no increase or decrease during the course of exercise. The weight stays the same.
Dumbbell, Barbell, Pulley system
- It does not correct for changes in musculoskeletal leverage that occur during exercise movements.
- It does not correct for reduced force output stemming from fatigue.
When you lift weight your leverage changes during the joint movement
When you do a squat you have more force output at the bottom more acute angle than the top half straighter angle because the straighter it is the more musculoskeletal leverage you have.
You do not have to push as hard on the easy way and therefore you don’t benefit as much than you do during the hard phase.
Your muscles need stress to grow bigger, stronger, or more enduring.
Variable Resistance Devices
4 Technologies of Training Devices
Weight that is attached to a cable that goes over the top of a pulley.
These are able to make the amount of weight increase or decrease during an exercise movement.
The disadvantage is that it causes confusion in the brain centers and makes gains in muscular strength and size slower in coming and are limited in their final potential.
Also because the movement pattern is directed for you, muscles that act as stabilizers and assistants are not stressed and therefore never have a chance to grow.
Many muscles help control and assist throughout the movements. Others work at the trunk and limbs so that the main muscles can act more efficiently.
Accommodating Resistance Devices
4 Technologies of Training Equipment
Designed to allow you to exert maximum resistance throughout the full range of movement in each of your exercises.
You maximize the amount of exercise stress your muscles receive & maintains the resistance by controlling the speed of your exercise movement.
When you push against a resistance that can only go on a fixed rate of speed, doesn’t matter what your leverage is, you’ll be able maximum force in any position.
Static Resistance Devices
4 Technologies of Training Equipment
Contracting your muscles without movement — isometric exercise.
Isometrically contracting a muscle (pushing or pulling on an immovable apparatus) makes you strong only in that position.
Static muscle contracting does make you stronger in the position to which it is applied. Not recommended for those with heart problems or high blood pressure, due to extreme stress imposed through training.
Example: Weightlifters like to press weight from shoulders upward to head height where there are iron pins to stop movement.
In isometric position it is held 6-10 seconds with 75% body weight (handstand / pushup) and repeated. Best way to overcome “sticking points” in a movement’s range
Advantages Of Free Weight
Dumbbells / Barbells
• More effective in developing and smaller synergistic (helping) muscles and stabilizer muscles
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