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ex phis > exam 3 > Flashcards

exam 3 Flashcards

1
Q

muscular fitness

A

strength gains as a percent of initial strength

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2
Q

hypertrophy

A

increase in muscle size

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3
Q

hyperplasia

A

increase in muscle fiber size
and # of muscle cells

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4
Q

atrophy

A

loss of size, or mass, of body tissue with disuse

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5
Q

strength gains result from

A

increase in muscle size
altered neural control

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6
Q

Neural factors affecting strength

A

SCARR
1. synchronization of motor units
2. coactivation of agonist and antagonists
3. Autogenic inhibition
4. recruitment of motor units
5. rate coding of motor units

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7
Q

synchronizing of motor units

A

generally recruited asynchronously

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8
Q

coactivation of agonist and antagonist’s muscles

A

normally, the antagonist opposes the agonist force
reduced coactivation may lead to strength gains

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9
Q

autogenic inhibition

A

reflex inhibition of a motor neuron in response to excessive tension in the muscle fibers it supplies

RT can override these protective mechanisms

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10
Q

rate coding of motor units

A

frequency of discharge may increase with RT
-ballistic type training appears to be most affective

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11
Q

recruitment of motor units

A

more motor units are recruited due to increased neural drive to alpha- motor neurons

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12
Q

transient hypertrophy

A

increased muscle size that develops during and immediately after a single exercise bout
-due to edema formation from plasma fluid
-disappears within hours after exercise
-sarcoplasmic expansion

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13
Q

chronic hypertrophy

A

increase in muscle size that occurs with long term RT
-reflects actual structural change in muscle due to
-fiber hypertrophy
-fiber hyperplasia
-myofilaments

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14
Q

chronic hypertrophy maximized by

A

high-velocity eccentric training (change of direction)
-stressed stretch reflex and periodized program trains stretch reflex
-disrupts sarcomere Z lines (protein remodeling)

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15
Q

protein synthesis

A

adding in myofilaments and protein to be synthesized

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16
Q

sarcoplasmic hypertrophy

A

sarcoplasm grows faster than the muscle

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17
Q

what type of cell repairs muscles

A

satellite cells

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18
Q

BCAA branches chains amino acid

A

stimulate additional protein

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19
Q

mTOR

A

enzyme in a pathway that causes protein synthesis

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20
Q

loading/resistance training stimulate

A

mTOR

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21
Q

insulin stimulates

A

m TOR

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22
Q

testosterone hormone

A

anabolic hormone
promotes large increase in muscle mass

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23
Q

anabolic hormone

A

stimulates the building of things

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24
Q

catabolic hormone

A

adrenaline, cortisol and glucagon.

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25
Q

early increase to muscle strength

A

due to increased voluntary neural activation
in the first 8-10 weeks

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26
Q

long term increase in muscle strength

A

associated with muscle hypertrophy
-net increase in protein synthesis takes time to occur
-after first 10 weeks

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27
Q

type 2 fibers become more ____ with aerobic training

A

oxidative

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28
Q

type 1 fibers become more ____ anaerobic training

A

anaerobic

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29
Q

fiber type conversion from 2a to 2x possible under certain conditions

A

high intensity training or resistance training

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30
Q

atrophy due to immobilization

A

major changes in the 6 hours
lack of muscle use = reduce rate of protein synthesis
-initiates process of muscle atrophy

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31
Q

which fiber type is more affected by immobilizing

A

type 1 fibers

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32
Q

causes of muscle atrophy

A

decrease in working out, more unloading

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33
Q

what makes you sore?

A

exhaustive, high-intensity exercise
-first time doing that exercise
-eccentric contractions

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34
Q

when do you experience soreness

A

during and immediately after exercise 1-2 days later

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35
Q

acute muscle soreness

A

pain and soreness experienced during and immediately after exercise that lasts several minutes to several hours

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36
Q

what causes acute muscle soreness

A

-accumulation of metabolic by-products
-edema: fluid shifting from the blood plasma into the tissues

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37
Q

DOMS

A

muscle soreness that develops 1-3 days after a heavy bout of exercise that is associated with actual injury within the muscle

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38
Q

cause of doms

A

eccentric contractions

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39
Q

DOMs is classified as a

A

type 1 muscle strain

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40
Q

muscle of enzymes in blood indicate ___ and suggest _____

A

DOMS and suggests damage to muscle membrane

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41
Q

the more creatine kinase

A

= the more DOMS

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42
Q

muscle cell enzymes in blood cause

A

swelling and pain

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43
Q

sarcomere Z disk

A

transmit force when muscle fibers contract
-z disk and myofilament damage after eccentric work

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44
Q

Sequence of events of DOMS

A
  1. high tension in muscle = structural to muscle (zdisks), cell membranes
  2. membrane damage disturbs CA2 homeostasis in injured fiber
    -inhibits cellular respiration
    -activated enzyme that degrade z-disks
  3. after few hours, circulating neutrophils increase inflammatory response
  4. products of macrophage activity, intracellular contents accumlate
    -histamine. kinins, K+
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45
Q

damage to the muscle fiber and plasmalemma sets up chain of events

A

release of intracellular proteins -CK
increase in muscle protein turnover

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46
Q

loss of strength results from

A
  1. physical disruption of the muscle - cell membrane and z disks
  2. failure within the excitation-contraction coupling process
  3. loss of contractile protein - actin, myosin, troponin, tropomyosin
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47
Q

muscle damage decreases

A

glycogen resynthesis- metabolic

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48
Q

cardiorespiratory endurance

A

ability to sustain prolonged, dynamic exercise

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49
Q

fick equation (how you calculate VO2)

A

VO2= SV x HR x (a-v)O2 difference

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50
Q

Cardiac Output (Q)

A

SV x HR

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51
Q

SV increases after training which increases

A

plasma volume and RBC

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52
Q

increase in RBC =

A

O2 delivery

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53
Q

EDV =

A

end of relaxation phase

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54
Q

preload

A

volume of blood in the ventricle at end of diastole EDV

55
Q

frank starling mechanism

A

the larger volume in left ventricle the more forceful the contraction

56
Q

SV

A

the amount of blood that one contraction pumps

57
Q

training causes left ventricle hypertrophy =

A

larger contraction

58
Q

afterload

A

resistance (BP) left ventricle must overcome to circulate blood
-increase hypertension and vasoconstriction

59
Q

increased afterload =

A

increase cardiac output

60
Q

prolonged vasodilation will

A

lower BP and exercise decreases after load

61
Q

blood pressure lowers =

A

lower after load
(pressure to overcome)

62
Q

intrinsic HR

A

100 bpm (sympathetic)

63
Q

parasympathetic controls vagal tone which

A

lowers intrinsic heart rate

64
Q

submaximal HR

A

decrease HR for given absolute intensity
-increase vagal tone
-increase stroke volume

65
Q

increase capillary recruitment for vascular shunting

A

controls where the blood flow is and isnt

66
Q

increase capillaries =

A

improved capillary exchange of O2, CO2, fat, glucose, horomones

67
Q

increase in total blood volume

A

prevents ant decrease in venous return as a result of more blood in capillaries
-helps maintain proper EDV

68
Q

when blood volume increases so does

A

-plasma protein and plasma NA causes water retention
- RBC volume and O2 delivery
-decrease in plasma viscosity

69
Q

5 factors enhance blood flow due to higher fitness

A
  1. increase in capillarization
  2. greater vasodilation
  3. more effective vascular shunting
  4. increased blood volume
  5. Increase SV
70
Q

increase vasodilation because of

A

increase nitric oxide production

71
Q

pulmonary diffusion is improved through

A

endurance training and pulmonary perfusion

72
Q

perfusion is improved because of

A

increased capilarries

73
Q

increase in (A-V)O2 difference due to

A

increase in O2 extraction in blood flow due to increase in carrying capacity (hemoglobin increases and RBC carries hemoglobin)

-due to increase oxidative capacity
-mitochondria and ETC

74
Q

muscular system adaptions

A

capillary supply - better supply of O2 and nutrients and hormones
myoglobin
fiber size

75
Q

mitochondrial function - muscular system adaptions

A

increase O2 consumption
bioenergetics, = krebs, beta ox, ETC
increase fatigue

76
Q

by-product of increasing mitochondria

A

SDH and citrate synthase enhance glycogen sparing

77
Q

glycogen sparing

A

using fat once glycogen is low to prevent hitting a wall

78
Q

lactate threshold

A

the point at which the mitochondria cant soak up anymore pyruvate so it turns to lactate and spills into the blood

79
Q

more mitochondria and lactate threshold

A

more mitochondria allows for them to consume more pyruvate which means it takes longer to hit lactate threshold

80
Q

RER fat and carbs

A

0.70 and 1.0

81
Q

RER decreases at

A

both absolute and relative submaximal intensites

82
Q

low endurance leads to fatigue which affects

A

-muscular strength
-reaction times
-agility and coordinated reduced
-concentration and alertness

83
Q

anaerobic power doesnt use

A

oxygen to make ATP

84
Q

anaerobic pathways

A

Glycolysis and PCR

85
Q

ATP PCR system

A

an increase in CK activity and PFK = more PCr stored in muscle

86
Q

COX

A

mitochondria enzyme that helps use O2 better to burn fat
-released during HIIT

87
Q

muscular strength

A

maximal force that a muscle can generate

88
Q

muscular power

A

rate of performing work

89
Q

power =

A

force x velocity

90
Q

force

A

strength

91
Q

velocity

A

distance/ time

92
Q

measuring power using

A

margarita step test
wingate cycle test

93
Q

muscular endurance

A

capacity to perform repeated muscle contractions over time
sit up and push up test

94
Q

increased muscular endurance through

A

gains in muscle strength

95
Q

aerobic power

A

rate of energy release by oxygen-dependent metabolic processes

96
Q

maximal aerobic power:

A

maximal capacity for aerobic resynthesis of ATP

97
Q

primary limitation of aerobic power

A

cardiovascular system

98
Q

measuring aerobic power

A

VO2 max tests

99
Q

anaerobic power

A

rate of energy release by oxygen-independent metabolic processes

100
Q

maximal anaerobic power

A

maximal capacity of anaerobic systems to produce ATP
-measurements wingate tests

101
Q

principles of training

A
  1. individuality
  2. specificity
    3.reversibility
  3. progressive overload
  4. variation
102
Q

individuality

A

training program must consider the specific needs, ability, and goals of the individual for whom is being desinged for

103
Q

high responders

A

people who show great improvement to a training program

104
Q

low responders

A

people dont respond to the same program

105
Q

specificity

A

training program must stress the physiological systems critical for optimal performance in a given sport to achieve desired training adaptions in that sport

must focus on mode and intensity

106
Q

reversibility

A

adaptions gained will go away upon a decrease in volume or intensity

107
Q

progressive overload

A

to maximize benefits of a training program the training stimulus must be progressively increased as the body adapts to the current stimulus

108
Q

strength training overload

A

as strength increases, resistance, and or repetitions must increase further increase strength

109
Q

distance training overload

A

as comfort running/cycling a distance increases, training distance must increase to further distance improvment

110
Q

progressive resistance training program overload

A

changing volume or intensity to maintain overload

111
Q

progressive endurance training program

A

changing volume or intensity to maintain overload

112
Q

variation

A

systemic process of changing one or more variables in an exercise program (mo, volume, or intensity)

113
Q

microcycle

A

focuses on daily and weekly training variation
1-4 weeks

114
Q

mesocycle

A

duration is determined by major competitions
-lasts several weeks to months

115
Q

macrocycle

A

focuses on the goal or competition or seasons

end goal

116
Q

basic steps in designing an RT program

A
  1. perform a needs anaylsis
  2. conduct a fitness test
  3. prescribe program based upon (goals, needs analysis and health)
117
Q

exercise order within a workout

A

large muscle groups
multijoint before single joint
high intensity before low intensity

118
Q

free weights

A

resistance is constant through range of motion
-stabilizes muscles

119
Q

eccentric training

A

muscles ability to resist force greater than with concentric training

120
Q

eccentric is important for muscle

A

hypertrophy

121
Q

isokinetic

A

movement at a constant speed
-strong force opposed by more resistance
-weak force opposed by less resistance

122
Q

plyometrics

A

uses stretch reflex to recruit more motor units

123
Q

electrical stim

A

pass currents across a muscle or motor nerve

124
Q

core

A

abdominal muscles
glutes, hip
pelvic floor
-proximal stability aids distal mobility

125
Q

core training

A

provides a foundation for greater force production and force transfers to extremities
-mostly type 1 just like soleus

126
Q

ATP Pcr

A

sprints
non oixdative substrate level phosphorylation

127
Q

Glycolytic

A

non-oxidative, long sprint, middle distance

128
Q

ox phos

A

long distance

129
Q

interval training

A

consists of repeated bouts of high to moderate intensity exercise interspersed with periods of rest

130
Q

intensity portion of interval trianing

A

based on goals
should replicate what your goals are and sport in

131
Q

duration of rest of interval training

A

depends on how rapidly an athlete recovers

132
Q

continuous training

A

training at low to moderate to high intensities with out stopping to rest
-energy targeted: Ox phos

133
Q

fartlek training

A

vary pace from sprint to jog at discretion

134
Q

interval circuit training

A

training program that involves rapid movement from one exercise to another around a “circuit” or set exercises

ex phis (13 decks)

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