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
56
Q
Anaerobic training
A
- 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
57
Q
Maintaining gains in aerobic training
A
- 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
58
Q
Aerobic training methods: Continuous training
A
- 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
59
Q
Relevant Insights to Exercise: Power
A
- an overall goal of an exercise physiology program is for power
- strength leads to power, but they are separate goals and you train differently
60
Q
Training Principles: Retrogression/Plateau/ Reversibility
A
- 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
61
Q
4 Main Categories of Aerobic Training
A
- Ventilation-Aeration (lungs-5)
- Active Muscle Metabolism (muscle-7)
- Central Blood Flow (heart-3)
- Peripheral Blood Flow (veins-9)
- > All changes are directly linked to aerobic activity, changes in aerobic capacity
62
Q
Define exercise
A
- 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
63
Q
Types of Athletic Performance: electron transport and oxidative phosphorylation energy generating pathway
A
- 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
64
Q
Should fat people participate in aerobic or anaerobic exercise?
A
- 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
65
Q
Calorific Value for Oxygen
A
- 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
66
Q
Exercise influence on the Respiratory System
A
- 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
67
Q
Two metabolic Pathways
A
- Anaerobic
2. Aerobic
68
Q
Total Daily Energy Expenditure (TDEE)
A
- 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
69
Q
Heat production
A
- 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)
70
Q
Types of Athletic Performance: ATP energy generating pathway
A
- 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
71
Q
Ways to qualify intensity
A
- VO2 Max
- max amount of oxygen a person is capable of using and moving
- impractical bc very expensive - 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
72
Q
Anaerobic metabolic pathways
A
- 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
73
Q
Aerobic training methods: Fartlek
A
- 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
74
Q
Anaerobic training methods: Lactate training
A
- 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
75
Q
Open-Circuit variation of indirect calorimetry
A
- 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
76
Q
Diet-induced thermogenesis
A
- 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
77
Q
How does work occur in biological systems
A
- 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
78
Q
Physical activity ratio (PAR) classification system of physical activity based on energy expenditure
A
- 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
79
Q
Aerobic Training Frequency
A
- 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
80
Q
Modality by major muscle action
A
- 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
81
Q
Overload Principle
A
- 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
82
Q
Aerobic Training: Ventilation-Aeration
A
- minute ventilation
- ventilation:perfusion ratio
- oxygen diffusion capacity
- Hb-O2 affinity
- arterial oxygen saturation
83
Q
Energy Expenditure during physical activity
A
- *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
84
Q
Closed-Circuit variation of indirect calorimetry
A
- 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
85
Q
Training Principles: Warm-up/Cool Down
A
- 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 - 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
86
Q
What do you need to know to be an exercise physiologist?
A
- Physics
- Formula for determining work - Chemistry
- energy production is conversion reactions - Biochemistry
- production and utilization of enzymes - Anatomy
- functional knowledge of anatomy and physiology - Biology
- biological processes
- energetic pathways like glycolysis
- tissue repair
87
Q
Eight Training Principles
A
- Specificity
- Overload
- Rest/Recovery/Adaptation
- Progression
- Retrogression/Plateau/Reversibility
- Maintenance
- Individualism
- Warm-up/Cool down
88
Q
Doubly Labeled Water Technique
A
- 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
89
Q
Training Principles: Individualism
A
- 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
90
Q
Hypokinetic Disease
A
- 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
91
Q
Anaerobic training methods: Burst training
A
- 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
92
Q
Aerobic exercise effects on performance and endurance
A
- 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
93
Q
Exercise influence on the Cardiovascular System
A
- 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
94
Q
Relevant Insights to Exercise: Endurance
A
- an overall goal of an exercise physiology program is for endurance
- different methods of training from strength and power and also different energy pathways
95
Q
4 Types of Athletic Performance
A
- 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
96
Q
Three Aerobic training methods
A
- Interval Training
- Continuous Training
- Fartlek
97
Q
Timing of thermic effect on energy expenditure
A
- Thermic effect of food reaches max within an hour of a meal
- Energy begins to taper away after the hour ends
98
Q
Energy expenditure by activity
A
- 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
99
Q
Three Factors of consideration that affect exercise response
A
- Modality
- Intensity
- Duration
100
Q
Relevant Insights to Exercise: Strength
A
- 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
101
Q
Types of Athletic Performance: ATP and creatine phosphate reserves energy generating pathway
A
- 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
102
Q
Daily Rates of Average Expenditure
A
- 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
103
Q
Calorigenic effect on energy expenditure
A
- 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
104
Q
Intensity of training depends on:
A
- 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
105
Q
Specificity of VO2 Max
A
- 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
106
Q
Estimating Resting Daily Energy Expenditure
A
- 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
107
Q
Exercise vs Physical Activity
A
- both involve muscle action, energy expenditure and muscle changes
- the major difference is that exercise has a physical goal and physical activity does not
108
Q
Open-Circuit Computer Interfaced variation of indirect calorimetry
A
- 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
109
Q
Modality by combination
A
- combination of modality by energy demands and major muscle action
Ex: - continuous, aerobic exercise -> walking, cycling
- dynamic resistance anaerobic exercise
-> jumping, sprinting, weight lifting
110
Q
Reversibility Principle
A
- “use it or lose it”
- anything we gain can be lost very rapidly during detraining
111
Q
Determining HR max in aerobic training
A
- 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
112
Q
Contributing Concerns for exercise
A
- Physical Fitness
- Health
- Athletic Performance
- Rehabilitation
113
Q
Heart Rate to determine intensity in aerobic exercise
A
- 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)
114
Q
Aerobic training summary
A
- 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
115
Q
Physiological variable
A
- 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
116
Q
Indirect Calorimetry
A
- *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
117
Q
Three Classifications of modalities
A
- By type of energy demand
- By major muscle action
- By combination of energy demand and major muscle action
118
Q
Factors of consideration that affect exercise response: Duration
A
- 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
119
Q
Factors of consideration that affect exercise response: Intensity
A
- 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
120
Q
Physiological Responses to exercise: Heat Dissipation
A
- 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
121
Q
Aerobic Training: Active Muscle Metabolism
A
- 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
122
Q
Modality by type of energy demand
A
- 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
123
Q
Physiological Responses to exercise: Adaptation to Training/Detraining
A
- 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 - 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
124
Q
Rating of Perceived Exertion: Borg RPE Scale
A
- 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
125
Q
Metabolic Size Concept
A
- 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
126
Q
Aerobic training methods: Interval Training
A
- spacing high intensity activities with rest intervals
- can perform extraordinary amounts of intense activity
- > things that are not possible with continuous activity
127
Q
Interval training guidelines
A
- 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
128
Q
Individual Differences Principle
A
- 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
129
Q
Training methods
A
- 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
130
Q
Exercise influence on Athletic Performance
A
- 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
131
Q
Pregnancy and energy expenditure
A
- 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
132
Q
Two Anaerobic training methods
A
- Burst Training
2. Lactate Training
133
Q
Physiological Responses to exercise: expenditure of energy
A
- expenditure of energy
- > measured in mechanisms of heat production (calorie)
- > calories in are food and beverages
- > calories out are body functions and physical activity
134
Q
Physiological Responses to exercise: Elimination of Wastes
A
- as we exercise we accumulate waste that must be eliminated
- waste that is accumulated is primarily carbon dioxide
135
Q
Intensity subcategories
A
- 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
136
Q
Intentional and Unintentional benefits of exercise
A
- Physical fitness and health are BYPRODUCTS of exercise (benefit unintentionally)
- athletic performance and rehabilitation are INTENTIONAL goals (benefit intentionally)
137
Q
Lamb definition for Exercise Physiology
A
- 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
138
Q
Relevant Insights to Exercise: Better Health
A
- an overall goal of an exercise physiology program is for better health
