Exercise Physiology Flashcards
What do systolic and diastolic BP tell you about CO and TPR?
Systolic BP - reflects CO more
Diastolic BP - reflects TPR more
What is exercise physiology?
The description and explanation of the functional changes brought about by a single or by repeated bouts of exercise often with the objective of improving the exercise response
What is the definition of fitness?
The ability to perform muscular work
What are the components of exercise?
Neural control
Muscle strength
Range of motion/flexibility
Endurance ability
Body composition
How would you test flexibility?
Sit and reach test
Touch your toes
How would you test strength?
Handgrip dynamometer to index whole body strength
What are the three modes of muscle contraction?
Isotonic
Isometric
Isokinetic
What does isotonic muscle contraction involve?
Speed of contraction
What does isometric muscle contraction involve?
N of force generated
What does isokinetic muscle contraction involve?
Mean torque in Nm
Range of motion
What is explosive power?
Upward leap
Broad jump
Rebound leap
Stair climbing test
Wingate tests of anaerobic capacity
- descendent of the match test
What are the requirements for aerobic testing?
Must involve large muscle groups
Workload must be measurable and reproducible
Results must be comparable and repeatable
The test must be tolerable in health
What is the equation for the Harvard step test?
Duration in seconds x 50 /
Integrated recovery HR
What is an incremental test?
When the workload is increased steadily until the individual is no longer able to continue
Treadmill or cycle ergometer
Calculates
- VO2 as it reaches a plateau
- VO2 at anaerobic threshold
What is body composition made up of?
% body fat
BMI
Blood lipids
How do you measure % body fat?
Skinfold thickness
Underwater weighing
DEXA
How do you measure BMI?
Weight in kg / (height in m)2
Waist hip ratios more useful now
< 0.8 - female
< 0.9 - male
What are the main principles of training?
Overloading the system
Repetition at approaching max effort
Specificity
Tailored to the individual
What adaptations to endurance occur muscles?
Larger and more numerous mitochondria
Capillarisation
Fibre types
Myoglobin
What are the differences in changes to heart muscle between endurance training and resistance training?
Endurance - heart muscle wall grows and thickens slightly
Resistance - heart muscle wall thickens but also makes the chamber smaller less room for blood
What is the conversation threshold?
70% VO2 max
What is the karvonen method?
HR(threshold) = HR(rest) + 0.6(HR(max) - HR(rest))
What 3 strategies are used for training?
HR zones
Training lactate tolerance
Interval training
What are strategies for strength training?
Progressive resistance exercises
Isokinetics
Isometrics (remember specificity)
What are the benefits to training?
reduced BP
Reduction in risk of stroke m/ heart diseases and osteoporosis
Body composition - reduce obesity
Bone density
Psychology
