Exam 1 Flashcards
1
Q
Contributions from Various Tissues on oxygen consumption
A
- Different organs have different energy consumption/expenditures
- Brain and skeletal muscle contribute just about equally to resting daily energy expenditure
- Liver has the greatest influence on oxygen consumption
2
Q
Exercise influence on Physical Fitness
A
- the overall physical fitness in the US has decreased, but for a select few individuals they are excelling physically
- Trying to answer the question of How well off health wise are people in the world and how can physical exercise help them be healthier?
- physical fitness is a byproduct of exercise
3
Q
Three areas of anatomy that exercise physiology focuses on
A
- Neuromuscular System
- Cardiovascular System
- Respiratory System
- > exercise causes changes in muscle, primarily skeletal and cardiac muscle
- some smooth muscle is also altered, like the digestive pathways (training for long distance running)
4
Q
Five Physiological Responses to exercise
A
- Expenditure of Energy
- Nutrient Supply
- Elimination of Wastes
- Heat Dissipation
- Adaptation to training/detraining
5
Q
Exercise Influence on Rehabilitation
A
- second biggest part of exercise physiology
- proper exercise and training (repeated sessions, chronic) can both improve recovery and shorten recovery duration/time
- Today’s physical therapy is based around exercise based rehabilitation, but it used to be based around massage therapy and application of heat (like ultrasounds)
6
Q
Relationship between sports-specific physical fitness and health-related physical fitness
A
- health related physical fitness is the core
- > has a direct effect on sports specific physical fitness, they surround the core
- health-related PF can be apart of rehabilitation and is directly related to preventing and reducing injury, or the need for rehabilitation
- > shortens the time rehabilitation takes
- sports-specific physical fitness focused towards optimizing athletic performance and physical fitness
- These two components have a high level of functional capacity by reducing rehabilitation time and improving endurance
- functional capacity is aimed toward living requirements
- > greater cardiovascular power increases movement ability
7
Q
Basal Metabolic rate
A
- 60-70% resting metabolic rate
- Every person requires energy just to sustain life
- Can measure BMR, under stringent conditions
- > Subject must be in a post-absorptive state (cant eat 12 hours prior to test)
- > No physical activity for a min of 2 hrs before the test
- > Sit in an easy chair for 30 minutes before testing
- > Then they measure O2 consumption for 10 minutes after all that is done
- Average values are 160-290 mL of oxygen consumed per minute
- 0.8 and 1.43 kcal of energy per minute
- Variability based on age, gender and body size
8
Q
Training Principle: Rest/Recovery/Adaptation
A
- training adaptation is a physiological response that occurs due to training
- training adaptations occur during the rest and recovery period
- a good training program requires an ample recovery period, or else you will never see gains/adaptations
9
Q
Training Principle: Specificity
A
- Specific Adaptations to Imposed Demands (SAID)
- what you do is what you get
- > if you exercise legs, then legs will respond
- determine the goal you want to achieve, analyze physiological requirements to achieve the goal and develop a program to focus on the requirements to achieve the goal
- > will probably see results in other areas as well
- > training adaptations are specific to the mode(type of activity being performed), intensity and duration of training
- > training program must stress the physiological systems that are critical for optimal performance in a given sport to achieve specific training adaptations and goals
ex: a marathon runner would not focus on sprint training because needs endurance, not speed
10
Q
Psychological benefits of Aerobic training
A
- Self worth/esteem/confidence increases
- Boost happy chemicals
- > Releases endorphins
- > Body releases opiates, endorphins to give runners high
- > In many cases, it has effects that are equal to, or greater than pharmaceutical drugs
- > Both have potential negative side effects
- positive coping mechanism in dealing with stress
- Alleviate symptoms of depression
- > But can also cause an individual to be more depressed if they get hurt and are set back even further
- Improve self- confidence and self esteem, self-image, and self-worth
- > Releases natural opiates
- Improves creativity
- Increases resilience in other life aspects when dealing with exertion
- Mental and physical effects of endurance training are associated on their own
11
Q
Training
A
- a consistent, or chronic progression of multiple exercise sessions with a purpose
- engage in training to improve a physiological function
- > a series of exercise sessions with a goal of improving a physiological function especially athletic sports performance, but also to improve health
- not all training programs are sports specific, can just be to improve health, to become more athletic, or to become better at a specific sport
ex: cross fit does not train for a specific sport, or health. Train to be more athletic in general - not everyone responds to the same training programs equally, get different outcomes and benefits with the same exercises bc people respond differently
12
Q
Open-Circuit Portable variation of indirect calorimetry
A
- Breathing in ambient air that is being collected can be measured while doing different activities bc small enough
- > Instantaneous measurements
13
Q
Define Energy
A
- energy is the ability to perform work (physics definition)
- exercise makes our bodies work, therefore requires energy
- term used to measure work in heat is a calorie
- > one calorie is the amount of energy it takes to raise the temperature of one gram of water one degree Celcius
- > measure in kcals, 1000 calories = 1 kcal = 1 Calorie
14
Q
Practical Concern of Exercise
A
- The focus for improving athletic performance is to develop and promote better methods of training
- key results for better methods of training is better performance, faster results and less energy expenditure by the athlete
- switch training from strength to injury prevention
- > strength is still improved while training to prevent injuries
- Michael Boyle proposed new concepts of athletic training and led Boston to win the Stanley cup (wrote two books)
- > train SMARTER not harder
15
Q
Exercise infuence on Health
A
- quality exercise that is properly designed can increase health
- if exercise is improperly designed, or executed it can decrease health
- > depends on the exercises you are performing
- health is a byproduct of exercise
16
Q
Time before you see improvement from aerobic training
A
- improvement starts almost immediately
- it will take several weeks to see full effects
- needs to be at least 7 weeks in to see positive effects
17
Q
How much does exercise increase energy demands?
A
- almost any exercise will increase energy demands by a 25x fold increase (when looking at the entire body)
- if focusing on a specific muscle exercise can increase energy demands by a 200x fold increase
- > will achieve this by shutting off energy consumption at a different muscle group
18
Q
Summary of aerobic and anaerobic training: overriding principles
A
- repeated athletic endeavors with a purpose
- designed to stimulate a structural and functional adaptation that causes an improvement in performance of a specific task
- > need to stick to a planned program with a focus
- > start and end goal including time and pre-training conditions
- Things to consider in the workout plan:
- > the frequency and duration of the workouts
- > need to know what type of goal you are going for to determine the type of training needed
- > what are you going to do in each of those workouts regarding speed, intensity, duration and repetition
- > must structure in rest periods because this is when gain occurs
- > structure competitions into the plan to help show progress
19
Q
Aerobic metabolic Pathways
A
- lower intensity workout for a longer time period
- uses large quantities of energy, but pathway is slower
20
Q
Changes in HR due to aerobic exercise
A
- aerobic fitness improves and decreases HR by 10-20 Beats per minute at any given level of oxygen consumption
- oxygen consumption is related to intensity of workout
- if training causes a decrease in HR, we must change the intensity of the workout to increase demand
21
Q
Mechanical Work
A
- is the force we use to move something across the distance
- > not applicable to biological measure of energy expenditure
22
Q
METs classification system of physical activity based on energy expenditure
A
- Five level classification system of physical activity based on energy expenditure
- One MET is the resting oxygen consumption of about 250 mL per minute
- > 200 mL per minute for women bc reduced aerobic capacity
- Moderate activity is conversational activity
- > Inc from 4-5.9
- Mens is lower due to the lower amount of oxygen being moved
- Going to change with age, as person gets older MET increases
- rest is not a MET category, but energy expended at rest stays consistent as we age
23
Q
Tapering in aerobic training
A
- tapering is reducing training when close to a competition to get a gain in performance
- > reduce training 1-3 weeks before a competition to about 40-60% of regular training regime
- Reduce the volume, but maintain the intensity
- > longest is a 3 week taper
- especially for long distance runners
- still have enzymes and capacity bc kept training, but are not as fatigued because energy reserves have not been tapped into
- downside is that a person gets edgy/moody because energy is not being burnt and rate of endorphins released was altered
24
Q
Define Physical activity
A
- not focused on improving or maintaining a physical component
- activity that can result in health benefits, but that is not the goal
25
Q
Types of Athletic Performance: ATP, creatine phosphate and lactic acid energy generating pathway
A
- anaerobic power-endurance
- about 0-1.5 minutes before must switch to aerobic pathway
- > once we pass 10 seconds and are out of ATP/PCr, go through glycolysis to get pyruvic acid to produce ATP
- > requires 2 ATP to make 4 ATP with a net gain of 2 ATP
- > lactic acid forms and causes a pH change which denatures the enzymes needed for glycolysis and shuts down pathway
- 200-400m dash, 100m swim
26
Q
Limits of aerobic training
A
- everyone benefits from aerobic training, but by how much is determined by genetics
- You can train to meet a certain level, but the more genetically advantageous individual will win
27
Q
Overtraining
A
- performance deteriorates instead of improving
- recovery is much more difficult
- 10 to 20% of all athletes in any sport overtrain
- Overtraining is the bodies way of telling you to slow down and rest
-> To overcome overtraining need to rest, or greatly reduce the intensity of the training - mixed martial artists do the most overtraining
-> two forms of over training
1. Sympathetic overtraining - increase of sympathetic activity at rest
- remains in fight or flight mode when in rest (no gains)
2. Parasympathetic overtraining - Predominance of vagal activity
- Vagus nerve keeps HR low when supposed to be increased
- lethargic symptoms
- more common form of overetraining
Ex: gluten sensitivity can be a response of this
28
Q
Aerobic Training Goals
A
- develop functional capacity of central circulation
- enhance aerobic capacity of certain muscles
- > either goal can be achieved with brief bouts of repeated activity, but can also be achieved with continuous long duration activity
29
Q
Open-Circuit BAG variation of indirect calorimetry
A
- Old method
- In lab, on the bike inhale air, exhaled went into bag and then bag contents were sampled
30
Q
Influence of HR on energy expenditure
A
- *Heart rate and oxygen consumption relate linearly
- > True for all people
- HR can give a good estimate of energy expenditure during activity
- Resting HR, body size, etc can affect
- *No specific HR relates to any specific oxygen consumption value they are all different
- > There are too many variables that play as a factor
31
Q
Exercise Response
A
- A pattern of change in a physiological variable that occurs during a single bout of physical exertion
- > Example of an exercise response would be to measure the HR and look at the effect exercise has on it
- > the Heart rate increases as intensity of the workout increases
- > the physiological variable is the HR and the exercise response is the HR taken after exercise
- exercise response is taken against/compared to the baseline, the response before you started working out
32
Q
Specificity of Local Changes
A
- overloading specific muscle groups with successive training enhances the performance of those specific muscles
- > also gives increase in aerobic power
- > runner can benefit through cycling even though it has a different muscle group focus
33
Q
Aerobic Training duration
A
- there does not have to be a time associated with a workout
- > no threshold duration of a workout to bring about a response
- > time needed to see gain varies by individuals
34
Q
Relevant Insights to Exercise: Overall goals of training
A
- Better health
- Strength
- Power
- Endurance
35
Q
Training Principle: Overload
A
- stress the body beyond what it is normally accustomed to
- progressive overload is systematically increasing the demands on the body for continued improvement
- > advancing too rapidly will cause unhealthy stress, resulting in overtraining and cause injury
- overload and progressive training form the foundation of all training programs
ex: if undergoing a strength training program, in order to increase strength the muscles must be overloaded beyond the point they are normally loaded
36
Q
Specificity Principle
A
- SAID principle
- adaptions are dependent on intensity, duration, frequency and most importantly MODE (MODALITY)
- to truly be able to assess your progression need to replicate the event
- testing needs to be specific to the exact outcome
Ex: If you are training to be a better swimmer, we can use cycling and conditioning, but have to test back in the pool to see if/how much it helped
37
Q
Climate and energy expenditure
A
- Where you exercise has an affect
- *Environmental factors influence resting metabolic rate (BMR)
- > Energy expenditure Inc 5-20% in the tropics
- > Temperature is warmer and humidity is higher
- Hot weather causes 5% increase due to the increase in core body temperature
- Cold climates do the same thing, but can be offset
- > people that live in colder climates have a higher % of body fat
- > Higher body fat offsets the cost to cold weather and so does clothing
38
Q
Training Principles: Maintenance
A
- once we have achieved a specific adaptation we can switch the way we train to attempt to maintain it
- reaching a goal takes a different training approach than staying at that level
- > want to create the most efficient use of time, or effort to keep our bodies at that level
39
Q
Factors that Effect Total Daily Energy Expenditure
A
- Physical activity
- > more active more energy needed to consume
- Food consumption
- > more we eat more energy we use to break down the food
- > Inc energy expenditure
- Calorigenic effect
- > what if you eat right before or after exercise, timing of eating
- Climate
- > affects energy expenditure, if keep body temp where it needs to be expend more energy
- > Expend more energy to stay cool and to stay warm
- > there is an ideal zone of temp where do not need to expend much more energy than normal
- Pregnancy
40
Q
Training Principles: Progression
A
- progression is the change in the overload response caused by the adaptation
- > often called step-loading
- overload, then step back down to a lower load (deload), and then you can overload again
- > rest allows training adaptations to to have a complete effect before you once again overload
- as body adapts, need to switch up the exercises and change the overload you are performing to see progress
41
Q
Respiratory Quotient
A
- *Describes the ratio of metabolic gas exchange measured at the lungs
- > Works on a subject at rest or in a steady state
- Steady State is when you’ve been exercising a frequent amount and physical process does not change (plateau)
- Gives an approximation of energy consumption
- > What is exchanging in the lungs, exchanges in the cells to break down nutrients
- *Monitor respiratory gas and see how much CO2 is produced
- Diff activities attack diff energy sources, can refine equation to take this into account
- *Can determine energy consumption through a respiratory quotient
42
Q
Magnitude of Effect on energy expenditure
A
- *Depends on the quantity and the type of food
- > *Time since the last meal and overall nutritional type of the meal
- The facultative component will increase with time since the previous meal
- 10-30% of energy content of the meal is expended digesting the meal
- > More energy in the food requires more energy to pull it out
- > Depends on nutritional health of the individual, time since the last meal and the quantity of the meal
- Lower expenditure of energy digesting meals in endurance trained individuals in comparison to other trained individuals
- > Do not spend as much energy digesting the meal
43
Q
Effects of exercise on BMR
A
- Regular endurance/resistance exercise offsets the decline in BMR that accompanies aging
- if we stay active BMR does not decline complete 2-3%
44
Q
Aerobic Training: Peripheral Blood Flow
A
- flow to nonactive regions
- arterial vascular activity
- muscle blood flow
- muscle capillary density
- O2 diffusion
- muscle vascular conductance
- O2 extraction
- Hb-O2 affinity
- venous compliance and reactivity
- > blood flow related to cooling
- > trained athletes are better at heat adaption
- > can get angiogenesis (production of new blood vessels, mostly capillaries)
45
Q
Karvonen Equation Method for HR in aerobic training
A
- alternative method for calculating ideal workout instead of 55-70% of max HR
- bumps the percent of max HR/training threshold a little higher, so you only see positive effects not negative
- > need to know HR max and rest to calculate threshold
- > slightly above 70% max HR will allow you to see positive gains
- seeing gains do not require strenuous training activity
- > 70% max HR is moderate activity, or conversational exercise
- > stimulates training adaptation without discomfort
46
Q
Direct Calorimetry
A
- The original Harvard test had an insulated wall chamber that athlete entered
- > temp of room was controlled, and water was being circulated in a pipe through that room
- > *we can see increase in the water temperature due to the heat given off by the athletes activity
- *Requires a sealed chamber with a water source running through to take CO2 and get rid of it
- > *Expiration of the athlete accumulates of CO2
- > had to filter out CO2 so athlete does not get hypotoxic
- Very little practical use because limited activity for athlete to perform
47
Q
Total daily energy expenditure (TDEE)
A
- Resting metabolic rate
- > things required to keep us alive (BMR)
- > 60-75% of energy consumption in any given day
- Thermic effect of physical activity
- > Energy expended during activities
- > 15-30%
- Thermic effect of feeding
- > Energy to digest the meal
- > 10%
48
Q
Physiological Responses to exercise: Nutrient Supply
A
- carbohydrates (sugars) are the primary source of energy for all activity
- choosing an energy source depends on the availability of the energy source and the type of exercise we are going to engage in
- > Short exercises will use creatine phosphate instead of carbs
- > long aerobic exercises will use fat because larger energy supply
- the entry pathway for the breakdown of carbs is glycolysis to get pyruvic acid and release energy in the form of ATP
- > if oxygen is present it goes into the Krebs cycle and will go into the electron transport chain (ETC)
- > this is the only metabolic machinery we have
49
Q
Age and gender differences in BMR
A
- *Males have a higher BMR than females
- *As you age your BMR decreases
- Females are 5-10% lower than males of the same size bc males have more muscle mass and females have an elevated fat content
- > Why woman live slightly longer than men
- Each decade there is a 2-3% drop per decade in BMR
- > Tend to accumulate body fat as we age, so as a result BMR decreases
50
Q
Aerobic Training: Central Blood Flow
A
- cardiac output
- > heart rate and stroke volume
- arterial blood pressure
- oxygen transport capacity (Hb)
51
Q
Factors of consideration that affect exercise response: Modality
A
- type of activity, or the particular sport
- different sports use require different muscles and energy pathways
- different sports do not completely define the modality, more specific than that (classifications)
ex: Rowing uses different muscles than football
52
Q
Aerobic training influence on oxygen consumption and blood lactate
A
- as oxygen consumption increases, the intensity of the exercise is increasing
- pre-trained individuals will produce lactate a lot sooner, and at any given intensity in comparison to a person that has been training
- endurance training/post-trained individuals delays the lactate production
- > delayed and does not accumulate as quickly
- aerobic training is linked to lactate production!
53
Q
Heat dissipation and aerobic training
A
- trained individuals exercise more comfortably in hot environments
- > they are able to distribute and dissipate heat faster
- > have more responsive thermoregulatory mechanisms
- regular endurance training causes an increase in plasma volume
- > slightly higher blood pressure
- > have more water to be exchanged out of plasma, which adjusts cooling
54
Q
Exercise influence on the Neuromuscular System
A
- skeletal muscle is generated by resistance training
- strength exercises will increase the strength of the muscle, the muscles endurance (resistance to lactic acid build up) and the muscles resistance to fatigue by changing metabolic pathways that power the activity
- > these are training adaptations
55
Q
Physical activity during pregnancy
A
- Extra demands during pregnancy
- No additional physiological stress on mother during pregnancy, except for weight gain
- > Need to gain weight to have a healthy baby
- There is no increase in risk of fetal death, or likely hood of reduced birth weight if mother engages in physical activity
- Engaging in exercise may reduce premature birth
- 30-40 minutes of aerobic exercise daily is suggested assuming women was already active
- A women’s level of stress affects sex ratio of offspring
- > More stress, more likely mother is to have a girl
- More than 40% of pregnant women in the US engage in physical activity during pregnancy (walking most common)
- > See more women engaging in activity than the overall population
