Exam 1 Flashcards

Question

Types of Athletic Performance: ATP, creatine phosphate and lactic acid energy generating pathway

Answer 1

- 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

Answer 2

- 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

Answer 3

- 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

Answer 4

1. develop functional capacity of central circulation 2. 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

Answer 5

- Old method | - In lab, on the bike inhale air, exhaled went into bag and then bag contents were sampled

Answer 6

- *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

Answer 7

- 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

Answer 8

- 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

Answer 9

- 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

Answer 10

1. Better health 2. Strength 3. Power 4. Endurance

Answer 11

- 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

Answer 12

- 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

Answer 13

- 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

Answer 14

- 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

Answer 15

- 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

Answer 16

- 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

Answer 17

- *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

Answer 18

- *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

Answer 19

- Regular endurance/resistance exercise offsets the decline in BMR that accompanies aging - if we stay active BMR does not decline complete 2-3%

Answer 20

- 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)

Answer 21

- 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

Answer 22

- 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

Answer 23

- 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%

Answer 24

- 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

Answer 25

- *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

Answer 26

- cardiac output - > heart rate and stroke volume - arterial blood pressure - oxygen transport capacity (Hb)

Answer 27

- 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

Answer 28

- 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!

Answer 29

- 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

Answer 30

- 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

Answer 31

- 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

Answer 32

- all anaerobic gains occur by engaging in an anaerobic training program - *INC anaerobic enzymes and lactate dehydrogenase* - increase levels of anaerobic substrates using anaerobic pathways - > more ATP, creatine phosphate, glycogen - increase in quantity and activity of anaerobic enzymes - > takes a kinase to move phosphate - > greater affinity, more efficient in the way they work - increase capacity to generate and utilize amounts of lactate - increase in glycolytic capacity - > linked to lactate dehydrogenase which is the enzyme that breaks down lactic acid and increases ability to deal with it - > a protein that is determined by your genetic makeup

Answer 33

- training to maintain is different than training to gain - if you maintain the intensity then you can reduce the frequency and duration of that activity - > it takes longer, more intense workouts workouts to make the gain than it does to maintain - > holds true for VO2 max as well

Answer 34

- long slow distance - steady paced, prolonged activity at either moderate or high intensity - 60 to 80% VO2 max - over distance training can occur - > make the body do more than what is necessary for the event by 2-5x ex: if you were gonna run a 5k, but practiced running a 10k every time

Answer 35

- an overall goal of an exercise physiology program is for power - strength leads to power, but they are separate goals and you train differently

Answer 36

- not all progress is linear - need to change the program up enough to allow different physiological responses to occur within them - plateau periods are when you get stuck and no longer see any changes (adaptations level off) - in some cases you can see retrogression, will lose strength, become slower and see backwards progress - > once you enter detraining everything you gained is completely reversible

Answer 37

1. Ventilation-Aeration (lungs-5) 2. Active Muscle Metabolism (muscle-7) 3. Central Blood Flow (heart-3) 4. Peripheral Blood Flow (veins-9) - > All changes are directly linked to aerobic activity, changes in aerobic capacity

Answer 38

- a single bout of bodily exertion, or muscular activity that requires energy above the resting level - almost always a result of intentional movement - generally planned or structured - goal is to improve, or sometimes maintain some sort of physical component

Answer 39

- aerobic endurance - can use for 0-3+ minutes - > once about 1.5 minutes has passed must switch from anaerobic to aerobic pathway - > endurance training facilitates the switch, will also alter the timing of the switch - beyond 800m run

Answer 40

- regular aerobic activity is prescribed for people who are overweight - > reduces the individuals body mass, primarily by reducing body fat - > it redistributes fat and results in a better body image - females have higher fat content than males that is distributed differently

Answer 41

- 5.0 kcal/liter - *Indirect calorimetry gives us a constant of 5 kcal of energy expended per liter of oxygen - How much oxygen is consumed tells us how much energy is consumed - > link between energy consumption and oxygen consumption

Answer 42

- air exchange - > we have to get rid of CO2, but also bring in O2 - need to bring in new oxygen because the most efficient mechanism of producing ATP is aerobic exercise - exchanges oxygen and carbon dioxide between the lungs and blood - > elimination of carbon dioxide prevents acidosis, or a pH shift in the body

Answer 43

1. Anaerobic | 2. Aerobic

Answer 44

- Basal, activity and diet - *15-30% of physical activity has the most profound effect 3-4 hours of intense training per day -> can cause a 2x fold increase in TDEE (total daily energy expenditure) - Must push intensity of exercise to shift, can increase total daily energy expenditure if do so

Answer 45

- all metabolic processes produce heat (byproduct) - In the process of breaking down food we use energy and produce heat to maintain body temperature - Hypothalamus monitors body temperature and establishes a set point - > can trigger shivering to inc body temp, or sweating to decrease temp - Can determine the effect of exercise to monitor amount of energy consumed by measuring heat production - > measure in calories expended - *Amount of heat production is directly proportional to metabolic activity - > as body temp inc, energy is consumed - *Mechanism of measuring heat is called calorimetry - > measure the calories of heat - > look at heat transfer mostly (from athlete to the environment)

Answer 46

- strength and power - anaerobic pathway - can use for 0-4 seconds of energy for short duration, high intensity activity - power lift, high jump, javelin throw, golf swing, tennis serve

Answer 47

1. VO2 Max - max amount of oxygen a person is capable of using and moving - impractical bc very expensive 2. Heart Rate - correlates well with VO2 max, but they are not dependent on each other - merely a mechanism to determine how intense a workout was

Answer 48

- short activity, high intensity/energy - quick supply of energy, but in low quantities - unwanted side effects, like the accumulation of lactic acid - > lactic acid is not a waste product bc it can be used by neighboring muscle cells or the heart as an energy source (it is a byproduct) - > over accumulation of lactic acid can shut down muscle activity

Answer 49

- means speed play - swedish form of aerobic training - blending of interval and continuous training - > not scientific at all - change paces of running throughout a long distance run, could be by sprinting to certain landmarks

Answer 50

- overload lactate energy system - is about a minute of max exercise - > rest for 3-5 minutes and repeat - also called lactate stacking - > want to stress muscles that are going to be utilized (ex: swimmers want upper arms and legs) - lactate training causes increase of lactic acid in the muscle, so do not do this at the beginning of a training session - > it should be the last thing you go

Answer 51

- Subject inhales ambient air and measure diff between inhaled and expired air (CO2 liberated) - > Look at both oxygen and carbon dioxide, both can be indicators of energy consumption - > Exhaled air going to lower O2 conc and higher CO2 conc

Answer 52

- Food consumption increases energy metabolism - two components 1. Obligatory thermogenesis - *Energy that is required to digest, assimilate and absorb the food - Break it down and utilize - Food arrives in stomach, takes energy to digest food - > contractions and gastric juice production 2. Facultative thermogenesis - *Increase size of the meal and stomach stretches more - Activate autoimmune and *autonomic nervous system* - Increase nervous system signals throughout the body - *Larger the meal the more energy we expend

Answer 53

- occurs without movements in biological systems - isometric muscle contractions, like resistance training - all activity requires fuel, so exercise requires fuel - > primarily carbohydrates, but can be other things - > when fuel is used for work, heat is produced - also takes a certain amount of energy just to exist - basal metabolism requires energy

Answer 54

- PAR score to determine level of activity / intensity - *Ratio of that Energy required for that task vs the amount of energy at rest to not perform that task - For men: Light workout is 3 PAR based on metabolic activity, heavy work 6-8 PAR and max work is 9 or greater than it - For women number it is slightly lower because women have a reduced aerobic capacity - Does not change with age, PAR scale stays the same

Answer 55

- can link frequency, duration and intensity all together - more frequent the training is, the lower the intensity has to be to achieve the same benefit - if you exercise daily, increasing the intensity of the workout will not raise the VO2 max, but it will increase expenditure of calories - if trying to lose weight increase intensity and decrease frequency - > session has to last at least 60 minutes and burn 300 kcals of energy to lose weight - > must occur more than once a week

Answer 56

- continuous action - > weight always stays the same during the movement ex: pushing a wall - dynamic resistance - > amount of weight/resistance changes over the range of motion (movement) ex: weight lifting (squats) - Static - > there is no movement, isometric (resistance training) - > ex: plank, wall sit

Answer 57

- progressive overload - exercise at an intensity above the normal to stimulate highly specific adaptations - > adaptations allow the body to function more efficiently - for example overload the amount of weight to improve lifting efficiency - achieving the right overload involves changing the duration, frequency or intensity of training (depends on the goal) - > for aerobic training alter duration or intensity - > for weight training alter the intensity, or weight - overload gives an increase in maximal aerobic fitness which has health related benefits - can also progressive overload simply for health - > do it at a lower intensity for a longer duration of time - Can also use the same training principle of progressive overload in rehabilitation - > keep pushing patient to go beyond what they could do previously to speed up recovery

Answer 58

- minute ventilation - ventilation:perfusion ratio - oxygen diffusion capacity - Hb-O2 affinity - arterial oxygen saturation

Answer 59

- *Determined by the intensity and the duration of the physical activity - > Intensity and duration combine to determining the total expenditure of energy from an exercise

Answer 60

- Breathes oxygen from a free-filled chamber of O2(closed system) - Measure the loss of oxygen - Do before they engaged in a training regime and then after to see if body is more efficient - > not during

Answer 61

1. warm-up - prepares the body for activity by elevating body temperature and affecting molecular motion - > increasing molecular motion, and activity of chemicals (kinetics) will increase blood flow - increase motion of chemicals to provide greater ATP sources, and reduce lactic acid buildup - blood vessels dilate to dissipate the heat and the muscles will loosen up 2. cool down - necessary because contraction of muscles generate heat, thus increasing body temperature - if we end the exercise abruptly the body can not cool down to normal conditions - cooling down delays the fatigue process, allows for retention of electrolytes and lets body return to pre-exercise levels

Answer 62

1. Physics - Formula for determining work 2. Chemistry - energy production is conversion reactions 3. Biochemistry - production and utilization of enzymes 4. Anatomy - functional knowledge of anatomy and physiology 5. Biology - biological processes - energetic pathways like glycolysis - tissue repair

Answer 63

1. Specificity 2. Overload 3. Rest/Recovery/Adaptation 4. Progression 5. Retrogression/Plateau/Reversibility 6. Maintenance 7. Individualism 8. Warm-up/Cool down

Answer 64

- Athletes can do whatever they want to do wherever they want to do it - > no lab constraints - Very expensive, so not used often - *Test subject consumes a fixed quant of water that has a known concentration of heavy non-radioactive isotopes (Hydrogen and Oxygen) - > Labeled H leaves body in sweat, urine, pulmonary vapor - > Labeled O2 leaves as water or CO2 - Measure quantities to see how many isotopes, the more present the more energy consumed - > Can measure heat produced directly or indirectly

Answer 65

- each person responds uniquely to training and training programs must be designed to allow for individual variation - > Assessments before people start the program are important - no two people respond to the same training program in the same way - > assuming that the two people entered the program at the same level of fitness - must be able to conform to the specific demands of that individual - Cannot expect each person to progress at the same intervals

Answer 66

- Hypokinetic disease is caused by, or associated with a lack of physical activity - > not engaging in physical activity has a negative effect on health - > engaging in the wrong physical activity can also result in bad health, but does NOT fall under this disease - > prevent disease by engaging in activity designed for physical fitness

Answer 67

- max speed sprints for less than 60s - weight lifting for max weight, low reps - all power sports - > rely on immediate, intramuscular stored energy - > training must be sports specific to target muscles necessary for the sport - 5 to 10 bursts of max training is burst training - > overloads energy from stored pools and makes energy processes much more efficient - > does this with the least amount of lactate buildup - > allow person to recover before next burst (30s) - interval training - football ideally suited for burst training

Answer 68

- enhances performance and endurance events - > can maintain higher intensity longer, but intensity of the workout decreases more quickly - > people who have trained for longer can maintain a longer intensity

Answer 69

- exchange mechanisms (the pump and all the blood vessels) - > carries oxygen, glucose, glycogen and metabolic waste (CO2) - exercise promotes the efficient delivering of oxygen and energy substrates (glycogen and glucose) - more efficient in the removal of carbon dioxide and other metabolic waste products - exercise promotes efficient delivery of products and byproducts - blood is a mechanism for heating exchange - > body temperature plays a critical role during exercise - > when body heats up during exercise, body starts to shut down - > metabolism helps stabilize body temperature so that we can continue to compete - there is a peak in performance when body temp is slightly elevated

Answer 70

- an overall goal of an exercise physiology program is for endurance - different methods of training from strength and power and also different energy pathways

Answer 71

- compared based on energy generating pathways - Strength and power uses: - > ATP energy and glycolysis - Sustained Power uses: - > ATP and creatine phosphate reserves - predominant energy pathways are immediate short term/non-oxidative systems (1-3) and aerobic oxidative system (4) 1. ATP energy pathway 2. ATP and creatine phosphate reserves 3. ATP, creatine phosphate and lactic acid 4. Electron transport and oxidative phosphorylation

Answer 72

1. Interval Training 2. Continuous Training 3. Fartlek

Answer 73

- Thermic effect of food reaches max within an hour of a meal - Energy begins to taper away after the hour ends

Answer 74

- Comparison of how much energy expenditure different activities utilize - Gross Value, does not include rest values (it is in addition to the BMR, not calculated with it) - Intensity will change the caloric value - *Does not show how long the person has been involved in the activity, skill level will decrease the energy expenditure

Answer 75

1. Modality 2. Intensity 3. Duration

Answer 76

- an overall goal of an exercise physiology program is for strength - different approach to strength training, than just for health - training for strength will also give you better health

Answer 77

- sustained power - anaerobic pathway - can use for 0-10 seconds - > once we pass 4 seconds and are out of ATP, we use CPr to make more ATP - > strip phosphate off and add to ADP to make more ATP - sprints, fast breaks, football line play, gymnastic routine

Answer 78

- An avg man after age 18 expends about 2900 kcals of energy per day - an avg woman is spending about 2200 kcals per day - The larger the mass of the person, the larger the energy expenditure in most activities - > Especially anything that requires holding your body weight up - 75% of the day for men and women is spent in activities that promote a light expenditure of energy - > Most common activity is walking

Answer 79

- Eating increases BMR - No difference based on variations in caloric value of meal - Performing exercise after a meal produced larger energy expenditure then exercise without food - Moderate physical activity after a meal causes an increase in calorigenic expenditure - When referring to exercising vs resting individual - > Takes more energy to engage in an activity after a meal, than it does to if you did not eat before a meal - > Double work load on body bc have to digest and use energy for exercise

Answer 80

- training induced adaptations depend primarily on the intensity of the overload - > overload slightly, see slight gain - > overload too much and injury occurs - > therefore you have training / target zones

Answer 81

- VO2 max = the maximum volume of oxygen a person can exchange - can be determined in a laboratory -> risk of stressing people very badly when determining this - aerobic training is used to test (cycling, swimming, rowing) - Operate at an intensity sufficient to stress the cardiovascular system -> 13% increase in stress when you include your upper body - Most training regimes start by looking at VO2 max Ex: swimming and rowing -> uses upper body heavily -> 13% inc in stress so if you are working at a 90% VO2 max, will increase to 103% and potentially kill them

Answer 82

- RDEE= BMR x BSA - (Body surface area) BSA = H0.725 x W0.425 x 71.84 - *RDEE will increase if we gain weight - > Need to expend more energy to move weight around - > BSA gives energy expenditure per hour, must multiply by 24 to get RDEE

Answer 83

- both involve muscle action, energy expenditure and muscle changes - the major difference is that exercise has a physical goal and physical activity does not

Answer 84

- Newer methods are Computer interfaced - > athletes perform whatever activity, and exhaled air goes into the computer and spits out data in real time - > don’t have to wait for exercise to be over - > can be observing and tracking with instant feedback - Portable

Answer 85

- combination of modality by energy demands and major muscle action Ex: - continuous, aerobic exercise -> walking, cycling - dynamic resistance anaerobic exercise -> jumping, sprinting, weight lifting

Answer 86

- "use it or lose it" | - anything we gain can be lost very rapidly during detraining

Answer 87

- HR slows down as we age - greatest improvement with least amount of ill affects is when in training zone - take (220-your age) to figure out your max HR - > + or - 5 to 8 beats per minute - if the workout involves swimming, or upper body must lower by 13 beats per minute - Training-sensitive zone= 70-90% max - > anything greater than 90% max HR will not provide significant, or positive gain - > upper limit of intensity

Answer 88

1. Physical Fitness 2. Health 3. Athletic Performance 4. Rehabilitation

Answer 89

- aerobic capacity changes heart rate - overload is based on resting heart rate, not maximum heart rate - look at percentage of maximum HR and the increase from resting - > greatest improvement of aerobic capacity is when intensity raises HR between 55-70% of maximum HR (target zone) - to calculate max capacity use exercise and record when HR does not go any higher - > there are also computational methods (approximations)

Answer 90

- Aerobic capacity increases 15-25% over first 3 months - > slow twitch muscle fiber diameter, VO2 max, capillaries, glycogen, oxidative potential of FT fibers, and aerobic enzymes increase - If you stay with it over 2 year period, capable of improving about 50% - if a person stops training, will return to initial levels immediately - if you put in a third year of exercise, levels will plateau once 50% inc is reached - > need to start going for a very specific exercise to target specific gain and increase intensity - once at 50% increase, it is relatively easy to maintain - > if you do not switch from gain to maintenance, develop greater chance of injury

Answer 91

- some sort of measurable body function that is going to vary due to exercise - want to look at the percent increase of the physiological variable - > an example could be your heart rate increasing during exercise - > the heart rate response to a 100 meter dash (single bout of exercise) is going to be very different compared to a 50 mile bike racer

Answer 92

- *Measure either oxygen consumption or carbon dioxide liberation - > More effective mechanism measures oxygen consumption - One way valve so we can take O2 supply coming in as athlete exhales that air goes to a different pathway - > Difference of O2 consumption - > More O2 consumed, the greater the intensity of the exercise - > Approximation is pretty close and because it is so much more simpler and less expensive, it became the preferred method - Variations provides VALID data that is just as reliable as the direct methods - Two components to valid/reliable results - > Accuracy and Precision - > Getting correct and repeatable values to give a correct value

Answer 93

1. By type of energy demand 2. By major muscle action 3. By combination of energy demand and major muscle action

Answer 94

- period of time in which an exercise session lasts - shorter duration requires higher intensities - longer durations requires lower intensities that can be sustained ex: long jump is quick, whereas a triathlon is not

Answer 95

- maximal - > at the highest intensity - submaximal - > below the highest intensity - subcategories for intensity - supramaximal - > adding one pound, or performing one more second than what we were able to previously do in order to increase the maximum

Answer 96

- activity produces heat, we need to dissipate heat, or we will have a homeostatic imbalance - > this will cause body/organs to shut down including the brain

Answer 97

- enzymes and oxidative potential -> changes in enzyme concentration - energy stores and substrate availability -> muscle has pigment that stores its own oxygen and glycogen -> the liver houses the pathways for glycogen - increase myoglobin concentration -> inc storage of myoglobin concentrations, CPr and glycogen lead to increase in muscle cell size (size of cells is dependent on muscle mass, born with a certain amount and then grow them) - mitochondria size and number > mitochondria can replicate independently from the cell to make more ATP - active muscle mass -> changes in activity of individual muscle - muscle fiber type -> we are genetically born with a ratio of muscle fibers (slow and fast twitch), but exercise can convert from one type to the other

Answer 98

- differentiate modalities based on the type of energy demand - > can be aerobic, or anaerobic pathways - > how the muscle is used to make the movement, or do the work

Answer 99

1. Training Adaptation - a physiological change due to a training program, or successive athletic encounters - Physiological response has a training adaptation - > use the pre-training condition as a comparison (look for increase in muscle mass, flexibility, etc) - each training session has an exercise response - training brings about change, can be positive or negative - not all training results in an increase in the pre-training condition - > some training can cause injury and some training is poorly designed and you wont see the adaptation - the intensity, and the duration the client engages in that exercise can affect the gain 2. Detraining Adaptation - when we stop training, the change will reverse and go back to what it was originally (detraining) - > the effect is immediate - > for every day of detraining, it takes four days to return to where you were when you stopped training - training adaptations occur during rest days, detraining begins when you have surpassed the rest days - > rest days are a structured part of training

Answer 100

- perceived exertion scale will help determine the intensity of the workout - psychophysiological scale, has a mental component and a physical component - not a good rating because a lot of people have different tolerances - > have to train the person for what each number means using HR max to determine tolerance - > HR drops in response to training, so as advancing perception of intensity is being altered (have to inc to adapt) - 13 to 17 represents 70% HR max (somewhat hard to very hard) - > 20 is max exertion

Answer 101

- Experiments conducted in 1860s - Metabolic activity varied in proportion to the body’s surface area - *Total metabolic activity - > the larger the SA of the animal the GREATER the metabolic rate - BMR=(body mass)^0.75 - > Per gram basic metabolic activity

Answer 102

- spacing high intensity activities with rest intervals - can perform extraordinary amounts of intense activity - > things that are not possible with continuous activity

Answer 103

- related to relief ratios (rest time) - dependent on the energy producing pathway - for immediate energy reserves, want rest ratio to be 3x longer than activity rate (1:3 ratio) - if looking at short term glycolytic pathways, 1:2 ratio rest is 2x longer - if long term aerobic pathways 1:1 ratio or at most a 1:1.5 ratio

Answer 104

- all individuals respond differently to the same training stimulus - > in group fitness, the least fit individual sees gain first - optimal training adaptations occur when the training program focuses on an individuals needs - > can engage in the same modality of training, but should be different reps, or intensity

Answer 105

- remember the cut off between things we can do without oxygen and things we need to do with oxygen (aerobic vs anaerobic) - capacity to perform all out exercise for 60 seconds is due to the amount of ATP that is immediately available from anaerobic sources - > we have up to one minute of stored ATP energy - training to increase availability of ATP storages for activities less than 60 seconds must perform anaerobic training

Answer 106

- the largest part of exercise physiology is in making elite athletes - > trying to determine the best approach of how to get where the athlete wants to be - most athletes will do anything to achieve their goals bc they are very driven - > if the opportunity to cut corners and achieve goal faster arises they will do it

Answer 107

- Pregnancy affects energy expenditure - Resting person expends more energy when pregnant than if they were - *The primary factor causing the increase of energy expenditure is the weight gain - The more weight the woman gains later in the pregnancy term, increases the amount of energy expended

Answer 108

1. Burst Training | 2. Lactate Training

Answer 109

- expenditure of energy - > measured in mechanisms of heat production (calorie) - > calories in are food and beverages - > calories out are body functions and physical activity

Answer 110

- as we exercise we accumulate waste that must be eliminated | - waste that is accumulated is primarily carbon dioxide

Answer 111

- Low/light: =<54% of max - Moderate: 55-69% of max - Hard/heavy: 70-89% of max - Very hard/very heavy: 90-99% of max - maximal: 100% of maximum - supramaximal: > 100% of max

Answer 112

- Physical fitness and health are BYPRODUCTS of exercise (benefit unintentionally) - athletic performance and rehabilitation are INTENTIONAL goals (benefit intentionally)

Answer 113

- the description and explanation of the functional changes brought about by a single (acute exercise), or repeated exercise session (chronic exercise/training) often with the objective of improving the exercise response - exercise physiology is studying the objectives, like why someone is engaged in the activity in the first place - > there are multiple definitions - the science of how the body works, changes and the metabolic processes involved during exercise - > evaluating how the body changes and adapts short and long term in response

Answer 114

- an overall goal of an exercise physiology program is for better health