Exam 3 Flashcards
What type of process is inspiration?
Inspiration is an active process.
What type of process is expiration at rest?
Expiration is a passive process.
What determines airflow in the lungs?
Airflow depends on pressure gradient and resistance.
How are lung volumes and capacities measured?
By spirometry.
What is the normal resting blood flow to the lungs?
4 to 6 L/min.
What does Dalton’s Law state?
The total pressure of a gas mixture equals the sum of the partial pressures of individual gases.
Why does gas exchange occur efficiently at the respiratory membrane?
Because the membrane is thin, enhancing diffusion.
What does Henry’s Law state?
The amount of gas that dissolves in a liquid depends on the gas’s pressure gradient and solubility.
How does Fick’s Law explain oxygen diffusion?
Diffusion rate is proportional to membrane surface area and pressure gradient.
Why does CO2 diffuse faster than O2 despite having a smaller pressure gradient?
Because CO2 has greater membrane solubility.
What percentage of O2 in blood is bound to hemoglobin?
98%
What happens to the oxyhemoglobin dissociation curve during exercise?
It shifts to the right (Bohr effect).
What determines blood’s oxygen-carrying capacity?
Hemoglobin concentration.
How does hemoglobin concentration differ between men and women?
Women typically have lower hemoglobin concentrations than men.
What is the normal oxygen-carrying capacity of blood?
16 to 24 ml O2 per 100 ml of blood.
How does training affect oxygen transport?
It increases oxygen transport to muscles.
What is the primary transport form of CO2 in blood?
Bicarbonate ion.
What is the function of the bicarbonate buffer system?
It transports CO2 to the lungs and limits blood acidity.
What percentage of CO2 is transported dissolved in blood plasma?
Less than 10%.
What is carbaminohemoglobin?
CO2 bound to hemoglobin for transport.
What is the typical arterial-venous oxygen difference at rest?
4 to 5 ml O2 per 100 ml of blood.
What is the arterial-venous oxygen difference during exercise?
15 to 16 ml O2 per 100 ml of blood.
Which protein transports oxygen in muscle tissue?
Myoglobin.
How does myoglobin’s affinity for oxygen compare to hemoglobin’s?
Myoglobin has a greater affinity for oxygen.
What three factors affect oxygen delivery and uptake?
O2 content in blood, blood flow, and local conditions (pH, temperature).
Why does the arterial-venous oxygen difference increase during exercise?
Because muscles extract more oxygen.
How is CO2 removed from muscle cells?
It diffuses into the blood.
What three factors regulate pulmonary ventilation?
PO2, PCO2, and pH.
Where are the inspiratory and expiratory centers located?
In the brainstem (medulla oblongata and pons).
Where are chemoreceptors that regulate breathing located?
In the aortic arch and carotid artery.
What is the strongest stimulus for breathing?
PCO2 (partial pressure of CO2).
What is the function of lung stretch receptors?
They help regulate breathing by detecting lung expansion.
Can voluntary control override involuntary breathing mechanisms?
Only temporarily; involuntary control will take over if necessary.
What are the primary functions of the respiratory system?
Gas exchange, pH regulation, and vocalization.
What are the main structures of the respiratory system?
Nose, pharynx, larynx, trachea, bronchi, and lungs.
What is the difference between external and internal respiration?
External respiration is gas exchange between lungs and blood, while internal respiration is gas exchange between blood and tissues.
What is the function of alveoli?
They are the site of gas exchange in the lungs.
What muscle is primarily responsible for inspiration?
The diaphragm.
Which muscles assist in inspiration during exercise?
External intercostals, scalene, and sternocleidomastoid.
Which muscles are used for active expiration?
Internal intercostals and abdominal muscles.
What is tidal volume (TV)?
The amount of air moved in and out of the lungs per breath.
What is vital capacity (VC)?
The maximum amount of air that can be exhaled after a maximal inhalation.
What is residual volume (RV)?
The amount of air left in the lungs after maximal exhalation.
How does pulmonary ventilation change during exercise?
Tidal volume and respiratory rate increase.
What is minute ventilation (VE)?
The total volume of air breathed per minute (TV × respiratory rate).
What is anatomical dead space?
Air that remains in the airways and does not participate in gas exchange.
How does training affect pulmonary ventilation?
It increases efficiency, reducing the ventilatory equivalent for oxygen.
What is the main driving force for gas exchange in the lungs?
Partial pressure gradients of O2 and CO2.
What gas law explains how gases move from high to low pressure?
Fick’s Law.
What gas law explains how gases dissolve in fluids?
Henry’s Law.
How does oxygen travel in the blood?
Bound to hemoglobin (98%) and dissolved in plasma (2%).
What is the Bohr effect?
A decrease in blood pH and an increase in temperature shift the oxyhemoglobin curve to the right, enhancing O2 unloading to muscles.
What factors affect oxygen unloading to tissues?
pH, temperature, and partial pressure gradients.
How does CO2 travel in the blood?
As bicarbonate (70%), bound to hemoglobin (20%), and dissolved in plasma (10%).
What enzyme catalyzes the conversion of CO2 and water to carbonic acid?
Carbonic anhydrase.
Why is CO2 removal essential during exercise?
To prevent acidosis and maintain blood pH.
What happens to breathing rate during exercise?
It increases due to rising CO2 levels and muscle demand for O2.
What is ventilatory threshold?
The point where ventilation increases disproportionately to oxygen consumption, signaling anaerobic metabolism.
Why does hyperventilation lower blood CO2 levels?
Because it increases CO2 exhalation, raising blood pH.
What happens to pH during prolonged intense exercise?
It decreases due to lactate accumulation.
How does the body prevent dangerous drops in blood pH?
Through buffer systems like bicarbonate, hemoglobin, and proteins.
How do central chemoreceptors regulate breathing?
They detect changes in blood CO2 and pH in the cerebrospinal fluid.
What role do peripheral chemoreceptors play in respiration?
They detect changes in blood O2, CO2, and pH in the carotid and aortic bodies.
Why is PCO2 a stronger stimulus for breathing than PO2?
Because CO2 levels directly affect blood pH.
Does lung capacity increase with endurance training?
No, but efficiency of breathing and oxygen transport improve.
What happens to tidal volume during exercise?
It increases.
What is the effect of aerobic training on respiratory muscles?
Increased strength and endurance of the diaphragm and intercostals.
How does training affect ventilatory threshold?
It increases, delaying the onset of anaerobic metabolism.
What happens to the respiratory system in highly trained endurance athletes?
They exhibit more efficient breathing and lower ventilatory equivalent for oxygen.
What is asthma?
A condition causing airway inflammation and constriction.
What is chronic obstructive pulmonary disease (COPD)?
A group of lung diseases that block airflow, such as emphysema and chronic bronchitis.
How does altitude affect respiration?
Lower oxygen availability increases ventilation and erythropoiesis.
What is hypoxia?
A condition where oxygen availability is reduced.
A condition where oxygen availability is reduced.
Increased red blood cell production due to erythropoietin (EPO).
What is hypercapnia?
Elevated CO2 levels in the blood, leading to acidosis.
What is the Haldane effect?
The lower the oxygen saturation, the more CO2 hemoglobin can carry.
Why does deep breathing improve oxygenation?
It increases alveolar ventilation and gas exchange efficiency.
How does smoking affect lung function?
It damages alveoli, decreases lung elasticity, and increases mucus production.
Why is breath-holding limited?
Because rising CO2 levels trigger an urge to breathe.
What causes a “stitch” in the side during intense exercise?
Poor oxygen delivery to the diaphragm.
What is respiratory exchange ratio (RER)?
The ratio of CO2 produced to O2 consumed during metabolism.
What RER value indicates pure carbohydrate metabolism?
1.0.
What RER value indicates fat metabolism?
0.7.
What is VO2 max?
The maximum rate of oxygen consumption during exercise.
Why do trained athletes have higher VO2 max values?
Due to increased cardiac output, capillary density, and mitochondrial function.
What is oxygen deficit?
The temporary lag in oxygen uptake at exercise onset.
What is excess post-exercise oxygen consumption (EPOC)?
The continued elevated oxygen consumption after exercise to restore homeostasis.
How does carbon monoxide affect respiration?
It binds to hemoglobin more strongly than oxygen, reducing O2 transport.
Why does hyperventilation before diving increase blackout risk?
It reduces CO2 levels, delaying the urge to breathe.
Why do endurance athletes train at high altitudes before a competition?
To increase red blood cell production, improving oxygen transport and endurance at sea level.
Why do people experience shortness of breath and dizziness when traveling to high altitudes?
Lower atmospheric oxygen reduces oxygen diffusion into the blood, leading to hypoxia.
Why does breathing into a paper bag help during hyperventilation?
It increases CO2 rebreathing, helping restore normal blood pH and reducing dizziness.
Why do swimmers have to exhale underwater instead of holding their breath until resurfacing?
To remove CO2 buildup and prevent an urge to breathe too soon after resurfacing.
Why do people with COPD struggle to breathe even at rest?
Their airways are narrowed, and alveoli are damaged, reducing gas exchange efficiency and increasing the work of breathing.
What happens to resting heart rate with training?
It decreases due to increased parasympathetic tone.
What is the Fick equation and why is heart rate important in it?
It determines VO₂ (oxygen consumption); heart rate is a key factor in cardiac output.
How does heart rate respond to increasing exercise intensity?
It increases proportionally.
What is the basic formula for estimating maximum heart rate?
220 – age.
What is a more accurate equation for estimating max heart rate?
HRmax = 208 – (0.7 × age).
What factors determine stroke volume?
Venous return, ventricular distensibility, ventricular contractility, and aortic pressure.
How does stroke volume change with exercise?
It increases up to a certain point.
How does body position affect stroke volume?
Stroke volume is generally higher when lying down than standing.
What mechanism explains how stroke volume increases with exercise?
The Frank-Starling mechanism.
What is cardiac output and how is it calculated?
The amount of blood pumped per minute, calculated as HR × SV.
What is resting cardiac output?
About 5 L/min.
How high can cardiac output reach during exercise?
20 L/min for unfit individuals and up to 40 L/min for highly trained athletes.
What happens to cardiac output as stroke volume plateaus?
It increases due to rising heart rate.
How does systolic blood pressure respond to exercise?
It increases with intensity.
How does diastolic blood pressure respond to exercise?
It remains relatively stable.
Why does systolic blood pressure increase with exercise?
To ensure adequate blood flow to active muscles
How is blood flow redistributed during exercise?
More blood goes to active muscles and skin; less goes to internal organs.
How does sweating affect blood flow?
It reduces blood volume, requiring the body to adjust circulation.
What is cardiovascular drift?
A gradual increase in heart rate and decrease in stroke volume during prolonged exercise.
Why does cardiovascular drift occur?
Due to dehydration and plasma loss, reducing stroke volume.
Why is blood flow to the gastrointestinal tract reduced during exercise?
To prioritize blood flow to muscles and skin.
What is the oxygen content difference (a-v O₂ difference)?
The difference between arterial and venous blood oxygen content.
How does plasma volume change during exercise?
It decreases due to fluid shifts and sweating.
How does hemoconcentration impact oxygen transport?
It increases oxygen-carrying capacity of blood.
What is the cardiovascular system’s highest priority during exercise?
Maintaining blood pressure.
What happens to pulmonary ventilation during exercise?
It increases due to higher tidal volume and breathing rate.
What is dyspnea?
Shortness of breath, often seen in untrained individuals during exercise.
What is hyperventilation?
Excessive breathing that leads to lower CO₂ levels and dizziness.
What is the Valsalva maneuver?
Holding breath during exertion, increasing internal pressure but reducing venous return.
What is ventilatory equivalent for oxygen?
The ratio of ventilation to oxygen uptake (VE/VO₂).
What is ventilatory threshold?
The point where ventilation increases disproportionately to oxygen uptake.
Why is respiration not a limiting factor for most exercise?
The lungs usually have excess capacity for oxygen uptake.
How does the body regulate acid–base balance during exercise?
By increasing CO₂ removal at the lungs.
How does pH change during exercise?
It decreases due to lactic acid buildup.
How does the body compensate for reduced pH during exercise?
By increasing respiration to remove CO₂.
Why do athletes feel dizzy after stopping intense exercise suddenly?
Blood pooling in the legs reduces venous return, lowering blood pressure.
Why does high humidity make exercise feel harder?
Sweating is less effective, increasing cardiovascular strain.
Why do people sometimes faint after giving blood?
Lower blood volume reduces stroke volume and blood pressure.
Why is it dangerous to perform the Valsalva maneuver during heavy lifting?
It can cause a sudden spike and drop in blood pressure, leading to fainting.
How does exercise in the heat affect blood flow?
It increases demand for blood in the skin for cooling, competing with muscle needs.
What happens to stroke volume when heart rate increases too much?
It decreases because there is less time for ventricular filling.
Why do trained individuals have a lower resting heart rate?
Increased parasympathetic (vagal) tone.
How does heart rate recovery indicate fitness level?
Faster recovery suggests better cardiovascular conditioning.
What is preload?
The amount of blood returning to the heart before contraction.
How does preload influence stroke volume?
Higher preload increases stroke volume via the Frank-Starling mechanism.
What is afterload?
The resistance the heart must overcome to pump blood.
How does high blood pressure affect stroke volume?
It reduces stroke volume by increasing afterload.
Why is cardiac output higher in trained individuals?
They have a higher stroke volume.
What is end-diastolic volume (EDV)?
The amount of blood in the ventricles before contraction.
What is end-systolic volume (ESV)?
The amount of blood left in the ventricles after contraction.
How does exercise training affect EDV?
It increases due to better ventricular filling and compliance.
What is ejection fraction?
The percentage of EDV pumped out per beat (SV/EDV × 100).
What is a normal ejection fraction at rest?
About 60%.
How does ejection fraction change with exercise?
It increases due to stronger contractions.
Why does stroke volume plateau at high exercise intensities?
Heart rate increases too much, reducing filling time.
Why is blood volume important for cardiovascular performance?
More blood volume increases stroke volume and oxygen delivery.
How does dehydration affect blood volume?
It decreases plasma volume, reducing stroke volume.
Why does stroke volume increase in a supine position?
Gravity doesn’t reduce venous return.
What is the primary driver of increased cardiac output during maximal exercise?
Increased heart rate.
How does chronic aerobic training affect stroke volume at rest?
It increases due to improved heart efficiency.
How does exercise intensity affect blood redistribution?
More intense exercise sends more blood to active muscles.
How does the brain maintain blood flow during exercise?
Cerebral blood flow is preserved, even with blood redistribution.
Why does skin blood flow increase during prolonged exercise?
To dissipate heat and regulate body temperature.
What is hemoglobin’s role in oxygen transport?
It binds oxygen in red blood cells for delivery to muscles.
What causes hemoconcentration during exercise?
Plasma loss from sweating and fluid shifts into tissues.
How does anemia affect exercise performance?
Lower hemoglobin levels reduce oxygen transport and endurance.
How does training impact blood volume?
It increases due to plasma expansion and more red blood cells.
How does prolonged exercise impact plasma volume?
Plasma volume decreases, increasing blood viscosity.
Why do endurance athletes have a higher blood volume?
Adaptations increase both plasma and red blood cell count.
What happens to total peripheral resistance during exercise?
It decreases as arterioles dilate in working muscles.
Why is maintaining blood pressure crucial during exercise?
It ensures adequate oxygen delivery to tissues.
How does prolonged aerobic training affect resting blood pressure?
It reduces blood pressure, especially in hypertensive individuals.
What happens if blood flow to the brain is compromised during exercise?
It can cause dizziness or fainting.
What is an arteriovenous oxygen difference (a-v O₂ diff)?
The difference in oxygen content between arterial and venous blood.
What is tidal volume?
The amount of air inhaled or exhaled per breath.
How does tidal volume change during exercise?
It increases to meet oxygen demands.
How does respiratory rate change with exercise?
It increases to remove CO₂ and provide more oxygen.
Why do some athletes experience dyspnea early in exercise?
Poor conditioning leads to inefficient breathing.
How does hyperventilation affect blood CO₂ levels?
It lowers CO₂, causing dizziness or lightheadedness.
Why does the Valsalva maneuver increase blood pressure?
It raises thoracic pressure, reducing venous return temporarily.
What happens to ventilation at the ventilatory threshold?
It increases disproportionately to oxygen consumption.
How does the respiratory system help regulate blood pH?
By expelling CO₂ to buffer acidity.
What is respiratory alkalosis?
A condition where excessive breathing removes too much CO₂, increasing pH.
What is respiratory acidosis?
A condition where CO₂ buildup lowers blood pH.
Why is lactate accumulation linked to ventilation changes?
It produces hydrogen ions, increasing ventilation to remove CO₂.
How does training affect ventilatory threshold?
It shifts it to a higher intensity, delaying fatigue.
Why does exercise-induced asthma occur?
Airway constriction in response to rapid breathing and dry air.
How does the diaphragm adapt to endurance training?
It strengthens, improving respiratory efficiency.
How does smoking impair respiratory function?
It damages alveoli, reducing oxygen exchange.
What is the Bohr effect?
A decrease in hemoglobin’s oxygen affinity due to increased CO₂ and acidity.
How does altitude impact oxygen availability?
Lower oxygen pressure reduces oxygen uptake.
How does bicarbonate buffering help maintain pH?
It neutralizes hydrogen ions, forming CO₂ and water.
What is the primary driver of ventilation at rest?
CO₂ levels in the blood.
Why does endurance training reduce ventilation at a given workload?
More efficient oxygen use reduces the need for excessive breathing.
How does dehydration affect respiration during exercise?
It thickens mucus and reduces cooling efficiency.
How does breathing efficiency improve with aerobic training?
The body learns to use oxygen more effectively.
Why does a swimmer’s breath-holding ability improve with training?
Increased tolerance for CO₂ buildup.
How does an athlete’s ability to clear lactate improve with training?
More efficient buffering and transport systems.
Why do endurance athletes have a lower resting breathing rate?
Greater lung efficiency and oxygen extraction.
What is muscular strength?
The maximum force a muscle or muscle group can generate.
What is muscular power?
The rate at which work is performed (force × velocity)
How do strength and power differ?
Strength is the ability to generate force, while power includes speed
What is muscular endurance?
The ability to sustain repeated muscle contractions over time.
What is aerobic power?
The rate of energy release by oxygen-dependent metabolic processes.
What is anaerobic power?
The rate of energy release by oxygen-independent metabolic processes.
What is the principle of individuality?
Each person responds differently to the same training program.
What is the principle of specificity?
Training must be relevant to the specific demands of the sport or activity.
What is the principle of reversibility?
Gains are lost when training stops (“Use it or lose it”).
What is the principle of progressive overload?
Training must gradually increase in intensity to continue improvements.
What is the principle of variation?
Training programs should be varied to avoid plateaus and overuse injuries.
What is static-contraction resistance training?
A type of training where muscles contract without movement (isometric).
What are the benefits of free weights?
Engage stabilizing muscles, mimic real movements, and improve balance.
What are the benefits of machines?
Provide stability, isolate muscles, and are safer for beginners.
What is eccentric training?
Lengthening of the muscle under load, often producing greater strength gains.
What is variable-resistance training?
Adjusts resistance throughout movement to match natural strength curves
What is isokinetic training?
Uses machines to keep speed constant while resistance changes.
What is plyometric training?
Explosive movements to improve power and neuromuscular efficiency.
What is electrical stimulation training?
Uses electrical impulses to contract muscles, often for rehabilitation.
What is core training?
Strengthening muscles of the abdomen, back, and pelvis for stability.
What is interval training?
Alternating short bursts of intense activity with recovery periods.
How is exercise interval intensity determined?
Usually based on a percentage of max HR or VO₂ max
How does interval length impact training?
Shorter distances train power; longer intervals build endurance.
Why is rest duration important in interval training?
Allows partial recovery, determining training adaptations.
What is continuous training?
Steady-state training without rest intervals.
What is LSD training?
Long Slow Distance training, focusing on endurance.
What is Fartlek training?
Combines speed bursts with steady-state running for variety.
What is interval-circuit training?
Alternates resistance and aerobic exercises in a circuit.
What is high-intensity interval training (HIIT)?
Alternates near-maximal effort with short recovery periods.
Why do strength athletes focus on eccentric training?
Eccentric contractions lead to greater muscle damage and hypertrophy.
Why might a marathon runner use interval training?
It improves aerobic power and efficiency at high intensities.
Why is progressive overload important for athletes?
Without increasing intensity, muscles stop adapting, leading to plateaus.
How does specificity apply to sprinters versus marathon runners?
Sprinters need short, high-intensity training; marathoners need endurance.
Why is core training essential for all sports?
A strong core enhances stability, power, and injury prevention.
Why do athletes taper before a competition?
To allow recovery while maintaining fitness, leading to peak performance.
How does plyometric training benefit basketball players?
Improves explosive power for jumps, sprints, and agility.
Why do elite endurance athletes use altitude training?
It increases red blood cell count, improving oxygen transport.
Why do football players use resistance training?
To build strength, power, and injury resistance.
Why is periodization important in training programs?
It prevents overtraining and ensures peak performance at key times.
What type of resistance training is best for beginners?
Machines, as they provide guided movement and reduce injury risk.
Why are free weights preferred for athletic performance?
They engage stabilizer muscles and improve functional movemen
What is the main advantage of isokinetic training?
It allows maximal force production through the full range of motion.
How do eccentric contractions contribute to muscle growth?
They cause more muscle fiber damage, leading to greater hypertrophy.
Why is plyometric training effective for improving agility?
It enhances neuromuscular coordination and explosive power.
What are the three phases of plyometric training?
Eccentric (loading), amortization (transition), and concentric (explosion).
How does electrical stimulation help with rehabilitation?
It activates muscles passively, preventing atrophy in injured limbs.
What are the benefits of core training for endurance athletes?
Improves posture, stability, and reduces injury risk.
What does the term “functional training” mean?
Training that mimics real-life movements to improve performance.
How does strength training benefit endurance athletes?
It enhances muscle efficiency, endurance, and injury prevention.
What is hypertrophy?
The increase in muscle size due to resistance training.
What is hyperplasia?
The increase in muscle fiber number (less common than hypertrophy).
What is neural adaptation in strength training?
Improved motor unit recruitment, leading to increased strength.
What is the difference between strength gains from neural adaptation and hypertrophy?
Neural adaptation improves strength quickly; hypertrophy takes longer.
Front
What is the primary energy system used in strength training?
The ATP-PCr system (phosphagen system).
How does aerobic training affect muscle fiber types?
It increases the oxidative capacity of type I fibers.
How does anaerobic training affect muscle fibers?
It increases size and strength of type II fibers.
Why do untrained individuals gain strength rapidly at first?
Due to neural adaptations before hypertrophy occurs.
What causes delayed-onset muscle soreness (DOMS)?
Microscopic muscle damage from eccentric contractions.
What is the role of satellite cells in muscle repair?
They aid in muscle fiber regeneration and growth.
What are the main components of a resistance training program?
Intensity, volume, frequency, rest intervals, and progression.
How is intensity typically measured in resistance training?
As a percentage of 1-rep max (1RM).
What is periodization?
Systematic variation in training intensity and volume.
What are the three main phases of periodization?
Preparatory, competition, and transition phases.
What is undulating periodization?
Frequently changing intensity and volume within short cycles.
Why is recovery time important in training?
It allows muscle repair and prevents overtraining.
What is overreaching?
Short-term, intense training that leads to temporary fatigue but improved performance.
What is overtraining?
Excessive training without adequate recovery, leading to performance decline.
What is the best way to prevent overtraining?
Proper periodization, adequate rest, and nutrition.
How do hormones like testosterone affect muscle growth?
They enhance protein synthesis and muscle hypertrophy.
How does interval training improve anaerobic capacity?
By increasing tolerance to lactic acid and enhancing fast-twitch fiber performance.
Why do endurance athletes train at lower intensities for long durations?
To improve aerobic efficiency and fat metabolism.
How does HIIT compare to steady-state cardio?
HIIT burns more calories in less time and improves both anaerobic and aerobic capacity.
Why do sprinters train with short, intense intervals?
To develop power and explosive speed without endurance adaptations.
What is the lactate threshold?
The point at which lactate accumulates faster than it can be cleared.
How does altitude training benefit endurance athletes?
Increases red blood cell production, improving oxygen transport.
Why is active recovery important in interval training?
It helps remove lactate and prevents stiffness.
How does LSD training improve running economy?
By strengthening slow-twitch fibers and increasing mitochondrial density.
What is the main energy system used in HIIT workouts?
Primarily anaerobic (glycolysis and ATP-PCr).
How does cross-training benefit athletes?
Reduces risk of overuse injuries and improves overall fitness.
Why would a soccer player benefit from HIIT?
It improves sprint recovery, endurance, and overall match performance.
Why do powerlifters focus on low reps with high weight?
To maximize strength without excessive muscle endurance.
Why do bodybuilders train with higher reps and moderate weight?
To induce hypertrophy through increased time under tension.
Why is plyometric training effective for volleyball players?
It enhances jumping ability and explosive movements.
Why do endurance athletes consume carbohydrates before races?
To maximize glycogen stores for sustained energy
Why might a swimmer use resistance training?
To improve stroke power and efficiency in the water.
How does strength training help older adults?
It prevents muscle loss (sarcopenia) and improves balance.
Why should athletes train both anaerobic and aerobic systems?
Most sports require a mix of explosive power and endurance
Why do some endurance athletes train fasted?
To improve fat oxidation and metabolic efficiency.
How does progressive overload prevent plateaus in training?
It continuously challenges the body to adapt and improve.
Why do basketball players use agility drills?
To improve quick directional changes and reaction time.
Why do boxers train with resistance bands?
To develop explosive punching power and endurance.
Why do cyclists use hill sprints in training?
To build leg strength and anaerobic endurance.
Why do wrestlers train grip strength?
To improve control and endurance during matches.
What is the primary origin of improvements in muscle strength?
Neuromuscular adaptations
What is synchronization in neural control of strength gains?
The coordinated activation of motor units to enhance force production
How does increased rate coding of motor units affect strength?
It increases the frequency of action potentials, leading to greater force production
What is neural drive?
The combined input from the nervous system that activates muscle contraction
What is autogenic inhibition?
A protective reflex that inhibits muscle contraction to prevent injury
What is reduced coactivation of agonist and antagonist muscles?
Decreased simultaneous activation of opposing muscle groups, improving force output
What are the two primary types of muscle hypertrophy?
Fiber hypertrophy and fiber hyperplasia
What is fiber hypertrophy?
The increase in muscle fiber size due to resistance training
What is fiber hyperplasia?
The increase in the number of muscle fibers, possibly through fiber splitting
What are the two key contributors to strength gains from resistance training?
Neural adaptations and muscle hypertrophy
What primarily contributes to early strength gains (first 6-8 weeks)?
Neural activation changes
What primarily contributes to strength gains after the initial 6-8 weeks?
Muscle hypertrophy
What happens to muscle strength with immobilization?
Rapid loss of muscle strength and atrophy
What happens to muscle strength with cessation of training?
Gradual decrease in strength and muscle size
What type of fiber conversion is most commonly reported in resistance training studies?
Type IIx fibers converting to Type IIa fibers
How can high-intensity resistance training and speed work affect muscle fibers?
It may lead to Type I fibers converting to Type IIa fibers
What is the recommended daily protein intake for muscle growth?
1.6-1.7 g protein/kg body weight/day
How much protein should be consumed post-workout for optimal muscle synthesis?
20-25 grams
What signaling pathway is activated by protein intake to promote muscle synthesis?
The mTOR signaling pathway
How do females respond to resistance training compared to males?
They respond similarly in terms of relative strength gains
Can older adults (50+) make similar strength gains as younger adults?
Yes, they have shown comparable strength improvements
What is the emphasis in resistance training programs for children?
Proper lifting technique and safety
What is different about strength gains in children compared to adults?
Their gains are primarily due to neural adaptations rather than hypertrophy
How does resistance training benefit athletes?
It enhances strength, power, endurance, and injury prevention
Why does muscle atrophy occur with immobilization?
Due to decreased neural activation and muscle protein synthesis
What is the role of motor unit recruitment in strength gains?
Increased recruitment leads to greater force production
What role does protein synthesis play in muscle growth?
It repairs and builds muscle fibers
How does resistance training affect type II muscle fibers?
It increases their size and strength potential
Why do early strength gains occur before noticeable muscle hypertrophy?
Because of neural adaptations like motor unit recruitment
How does autogenic inhibition change with training?
It decreases, allowing greater force output
What is the role of the mTOR pathway in muscle growth?
It regulates protein synthesis and muscle hypertrophy
What is rate coding?
The frequency at which motor neurons fire to control muscle force output
How does resistance training influence muscle architecture?
t increases cross-sectional area, improving force capacity
What is the function of agonist muscles?
They are the primary movers in an exercise
What is the function of antagonist muscles?
They oppose the agonist muscles to provide stability
Why do powerlifters focus on maximizing neural adaptations?
Because neural control enhances maximal force production without major hypertroph
A person starts weightlifting and gains strength quickly without visible muscle growth. Why?
Early gains are due to improved neural activation, not hypertrophy
Why might a runner benefit from resistance training?
It can improve muscular endurance and prevent injuries
A patient recovering from a leg injury experiences rapid strength loss. Why?
Immobilization leads to muscle atrophy and decreased neural activation
Why is protein intake crucial for a bodybuilder?
It provides essential amino acids to support muscle protein synthesis and recovery
Why should children focus on technique rather than heavy lifting?
Their strength gains come from neural adaptations, not hypertrophy
If the rate of oxidative production of ATP is low, then
aerobic power is low
A low responder is someone who
experiences little or no change after a change in training regimen
Which two factors are most commonly manipulated in training for increased performance?
volume and intensity
Resistance programs aimed at improving strength should involve
concentric and eccentric training
Static-contraction resistance training is most effective for
building strength during rehabilitation
Isokinetic training ensures that
speed remains constant
What is the best way to establish the intensity of a distance interval?
use a heart rate monitor
LSD training aims for ______% maximal heart rate for long distances.
70
One mechanism by which HIIT delays fatigue is by reducing the accumulation of ________ in the muscle.
hydrogen ion
Research from the United Kingdom showed that doing _____ training for just 3 min a week can improve insulin sensitivity.
Tabata
The neuromuscular system is
one of the most responsive systems to training
When motor units contract more synchronously,
muscles increase the rate of force developmen
____________ training is critical in developing fiber hypertrophy
Eccentric
The most common fiber type alteration with heavy resistance training i
more type IIa, less type IIx
In general, whole-muscle hypertrophy in humans most likely results from
mostly fiber hypertrophy with some fiber hyperplasia
Strength losses after immobilization are greatest during the ___________.
first week
The recommended amount of protein to consume following resistance exercise is _____ g.
20-25
What is the primary cause of strength gains in older adults?
neural adaptations
Resistance training techniques designed for men
are equally appropriate for women’s training
Resistance training in elderly populations is especially helpful because
prevent falls
What is the ideal time of day to perform resistance training and ingest protein to increase muscle hypertrophy?
6-9
Steady-state heart rate can be used to
predict aerobic capacity
Which of the following will decrease stroke volume?
increased after load
Which one of these increases in direct proportion to exercise intensity
systolic blood pressure
During endurance exercise, total peripheral resistance
decreases
During maximal exercise, how much cardiac output is redirected to muscles?
80%
Cardiovascular drift is associated with
deceases venous return
Ventilation is
directly proportional to exercise intensity
Based on breathing patterns immediately after exercise, postexercise breathing is most likely
regulated by blood pH, PCO2, and temperature
The lactate threshold is best estimated using
anaerobic threshold
The most effective buffer in the body is
bicarbonate
Which compound promotes vasodilation after exercise?
histamien
The respiratory zone in the lungs includes the
respiratory bronchioles
The internal intercostals are engaged during
forced expiration
If you sit and breathe quietly into a spirometer, which lung volume is being recorded?
tidal volume
f you breathe in as deeply as you can and then forcefully exhale as much as possible, a spirometer would be recording which lung volume?
vital capacity
Which of these factors is most critical in determining the rate of pulmonary diffusion
gas partial pressure
According to Dalton’s law,
the partial pressures of nitrogen, oxygen, and carbon dioxide add up to atmospheric pressure
Which condition during exercise induces the Bohr effect?
lower pH
Which of the following methods of CO2 transport in blood contributes to acid-base balance?
carbonic acid/bicarbonate
At the onset of strenuous exercise, what changes would you expect to see in venous O2 content and difference, respectively?
decrease, increase
If chemoreceptors stimulate an increase in breathing rate and depth, this occurs because
excess CO2 needs to be removed
