excercise physiology Flashcards
Physical activity
any bodily movement that comes from the contraction of skeletal muscle and increases energy expenditure
Four major components of physical fitness
muscular strength, cardiovascular endurance, flexibility, body composition
muscular strength
maximal force that a muscle or muscle group can exert duringa contraction (muscular endurance is the second part) (walkin up stairs, shoveling)
cardiovascular
mxaimal capacity of the heart blood and lungs to deliver oxygen and nutrients to the working muscles so energy cna be produced (swimming, running)
Flexibility
the ability to move joints through their normal full range of motion
Body composition
the makeup of the body in relation to lean body mass(muscles, bones skin, organs) and boy fat (adipose tissue)
essential fat needed for men, and women
2-5% and 10-13%
cardiovascular and respiratory system
help convert fat and carbs into ATP
three basic processe that must interact to provide adequate blood to tissues
pulmonary ventilation(get oxygen into blood), cardiac output(getting blood to tissues), extracting oxygen from blood to complete metabolic production of ATP
pulmonary ventilation is a function of
depth (tidal volume) and rate of breathing
people with ___ cannot move enough air through their lungs to oxygenate blood
asthma or emphysema
anemia
people with low hemoglobin (protein that bonds to oxygen in blood) and cannot carry as much oxygen
Delivery of blood to active cells is based on cardiac output (equation?)_
Cardiac Output (Q)= HR x SV (at rest 5 liters per minute, exercise 25 liters per minute)
SV
Stroke volume, quantity of blood pumped per heart beat
cardiovascular disease
percentae of end diastolic voume that is ejected with each contraction of the herat is reduced after loss of muscle of tissue
ischemia
inadquate blood flow to the herat becuase of narrowed coronary arteries
aerobic production fo ATIP takes place in the
mitochondria
bioenergetics
foods are made up of protein, fats and carbs, digestion breaks fown into glucose, fatty acids and amino acids, which are absorbed to metabolically active cells to produce ATP or are stored as glycogen
Resipiratory exchange ratio (RER)
the proportion of fat or carbohydrate that is beinged used for fuel at different excercise intensities (RER= CO2 produced/ O consumed)
excellent measure of ones ability to preform sustained endurance excercise
oxygen consumption
VO2 max
maximal aerobic capacity, when oxygen consumption is measured at maximal levels of exertion (mL of O consumed per kg of body weight per min)
steady state
when the energy needs are being met aerobically
parasympathetic nervous system
at rest, keeps HR, blood pressure and metabolism low (but when excercising this is inhibited and adrenaline sets in)
VO2 and excercise
VO2 inceases when exercising but does not immediately meet physiological requirement resulting in oxygen deficit for a while (takes 2-4mins to meet needs, in mean time there is anaerobic)
Excess post exercise consumption
as everything returns to resting levels, oxygen consumption decreases but still elevated, energy produced during this time replenishes phosphagens
anaerobic threshold
when exercise intensity is so high, muscles supplement ATP production via anaerobic, if this is exceeded lactate accumulates and hyperventialtion occurs (attempting to breathe out more CO2 since there is less O)
VT1 and VT2
first ventilatory threshold (first time lactate begins to accumulate and hyperventialtion relative to VO2), second ventilatory threshold (lactate is rapidly increasing and hyperventaliation relative to extra CO2 produced)
SAID principle
specific adpation to imposed demands (conept is that the body will adpt to the specific challenges imposed upon it)
two kinds of neurons
sensory (get impulses from skin to spinal cord and brain in CNS) and motor neurons (conduct impulses from CNS to muscles and such for movement)
hypertophy
muscle building, increase in muscle size is dues to proliferation of actin and myosin myoflaments
Growth Hormone and exercise
facilitates protein synthesis in the body
Antidiuretic hormone
also called vasopressin, reduces urinary secretion of water in response to dehydration in exercise
Aldosterone hormones
released by adrenal cortex, limits sodium excretion in urine
Cortisol
helps to maintain blood glucose by brekaing down protein and triglycerides
Glucagon
released when blood glucose is low, stimulates glucose release
Insulin
released when blood glucose is high, and glucose is stored in tissues
Amenorrhea
excessive training and women have decreased estrogen levels, can lead to no menstrual cycle and osteoporosis
Female athlete triad
osteoporosis, disordered eating and amenorrhea
excercising in heat
dissipating body heat is more difficult,higher HR, to reduce heat blood is broght to the skin surface to be cooled, therefore SV decreases and HR increases to maintain cardiac output
exercising in the cold
excessive lost of body heat can lead to hypothermia, vasoconstrinctino (narrowing of blood vessels) and increased blood pressure
Heat exhuastion symptoms
weak, rapid pulse, low blood pressure, headache, apleness, profuse sweating etc. treatment= stop exercises, fluids, law down and elevate feet
Heat stroke symptoms
hot dry skin, labored breahting, rapid strong pulse. treatment, remove clothing, cool body immediately with ice, emergency room
exercising at higher altitudes
less oxygen in the air, less oxygen available to person, have to reduce intesnity to maintain HR. altitude sickness inclusdes shortness of breathe, nausea
exercising in pollution
bad for people with cardiovascular disease and can cause ischemia
