Exam 4 Flashcards
Muscular power
Rate of performing work
Power = force x velocity
Force = muscle strength
Velocity = distance/time
Muscular endurance
Capacity to perform repeated muscle contracts or to sustain a single contraction over time
Five principles of exercise training
Individuality Specificity Reversibility Progressive overload Variation
Principle of individuality
Each individual is physiologically unique, the acute and chronic responses to exercise will differ among individuals
Principle of specificity
The physiological adaptations to exercise training depend on the specific mode and intensity of training
Principle of reversibility
Training elicits reversible changes in physiological function that allow for improved performance
Principle of progressive overload
In order to induce changes in the physiological function, there must be increased demands on the body
Principle of variation
Continually changing the training intensity volume and/or mode provides a constant training stimulus for adaptation and peak performance
Rate coding
Increased frequency of action potentials propagated along somatic motor neurons
Hypertrophy
Increase in muscle size
Transient hypertrophy
Edema formation from plasma fluid but disappears within hours
Chronic hypertrophy
Reflects actual structural change in muscle
Muscle hypertrophy in humans
Muscle fiber hypertrophy
Satellite cells
Myoglobin stem cells involved in skeletal muscle regeneration
Cardio respiratory endurance
Ability to sustain prolonged dynamic whole-body exercise using large muscle groups
VO2max
Highest rate of oxygen consumption attainable during maximal exhaustive exercise
Cardiac hypertrophy
Increase in heart size
Resistance training
Characterized by high after load and concentric hypertrophy adaptations
Aerobic training
Characterized by high venous return, stroke volume, and eccentric hypertrophy resulting in increased contractility, SV, CO
Volume loading effect
Expanded LV internal diameter over time from chronic stretch
Interval training
Repeated bouts of high/moderate intensity interspersed with rest or active recovery intervals
More total exercise completed
High intensity interval training (HIIT)
Time efficient way to increase cardio respiratory fitness
Continuous training
Continuous activity without rest intervals
Interval-circuit training
Combined interval and circuit training for greater cardiovascular overload
Plyometrics
Stretch-shortening cycle exercise
Acute overload
Average training load
Undertraining
Insufficient stimulus for adaptation and optimal performance not achieved
Overreaching
Short-term performance decrements then benefit
Overtraining
Maladaptations and decreased performance
Detraining
Loss of training induced adaptations
Body composition
Quantification of body’s chemical and molecular composition
Fat mass
The amount of total body mass made up of body fat
Essential fat
Contributes to normal biological functions
Fat free mass
All other body tissues
Lean body mass
FFM + essential fat
Everything that isn’t storage fat
Brown adipose tissue
Non-shivering heat thermogenesis
Increases energy expenditure through heat loss
Densitometry
Hydrostatic weighing
Dual X-ray absorptiometey
DEXA
quantifies bone density, bone mineral content, and fat mass
Air plethymography
Measures air displacement
Skinfold measurements
Measures skinfold thickness at a minimum of three sites
Bioelectric impedance analysis
Measures how quickly a small electrical current passes from proximal to distal sites
MRI and CT scans
Quantification of adipose tissue, skeletal muscle, and other internal tissues/organs
Muscular strength
Maximal force that a muscle or muscle group can generate
