Exercise Physiology topics Flashcards
Five components of a fat-loss diet
1) Exercise
2) Good nutrition (a wide variety)
3) Negative caloric load
4) Practical and adaptable for life
5) A gradual weight loss
How much weight should you lose per week?
1-2lbs. 1 lb is best.
How much heavier is muscle than fat?
Muscle is 50% heavier than fat
Types of fat
Saturated: Solid at room temperature
Unsaturated: liquid at room temperature (best)
How long does it take a muscle to recover from being totally exhausted?
48 hours
Define Calorie
A unit of energy–the amount of energy required to raise one gram of water one degree
Define the overload principle
You must do more than you are accustomed to doing if you want to improve
What is the difference between exercise and physical activity?
Exercise is something you do with the sole intention of improving your body
Physical activity is any body movement
What must happen for exercise to be good for you (3)?
1) Overload
2) Recover (sleep)
3) Good nutrition
How is body composition measured (3)?
1) Hydrostatic weighing (underwater)
2) Skinfold measurements
3) Electrical impedance (fat is a poor conductor of electricity)
Define detraining
How soon your body loses the benefits of exercise
How long does it take cardio to detrain?
48 hours to begin to lose the benefits
How long does it take weight training to detrain?
2 weeks
How often should you do cardio and weight training?
3 times a week cardio and 2 times a week weight training
Define Undertraining
Minor physiological adaptations
Define Acute Training
Positive physiological adaptations
Define Overreaching
Optimal physiological adaptations
Define Overtraining
Physiological maladaptations and performance decrements
In which training area(s) do you improve?
Acute and Overreaching
Why is it more difficult to exercise at higher altitudes?
1) because there is less oxygen and
2) because there is less atmospheric pressure, so the oxygen doesn’t diffuse as well
Is it safer to exercise in extreme heat or extreme cold?
Cold is safer
Three illnesses brought on by heat
Heat exhaustion
Heat cramps
Heatstroke (worst)
Adaptations to resistance training (5)
Muscles strengthen Muscles get larger Ligaments get stronger Tendons get stronger Bones get stronger
Define Acute
Immediate and short term
Define Chronic
Long term
Cardio response to acute exercise
Heart speeds up
Chronic response to cardio training
heart slows down, gets stronger, cells become more efficient
Define Aerobic
With extra oxygen
Define Anaerobic
Without extra oxygen
What are the three primary fuel substances
1) Carbohydrates
2) Fats
3) Proteins
Types of Carbohydrates
1) Starch
2) Sugar
How many calories per gram do Carbohydrates, fats, and proteins have?
Carbs: 4 cal. per gram
Fats: 9 cal. per gram
Protein: 4 cal. per gram
How many muscles are there in the body?
639
How many bones are in the body?
209
What are the three types of muscle?
1) Cardio
2) Smooth muscles
3) Striated muscles
Two substances in striated muscles
Actin filaments and myosin filaments.
Ergogenic aids
Anything that enhances performance, either psychological or physiological
Ergo
Energy
Placebo effect
The psychological response when you think something will cause you to improve
Why shouldn’t kids lift heavy weights?
Heavy weights damage growth plates and can stunt growth
What weight should a child safely lift?
Any weight they can lift 15 reps of or more
What and where are growth plates?
Growth plates are on the center and knob of the bone, and cause the bone to grow
What is the number 1 cause of elderly not playing sports?
Old injuries
Sacropenia
Loss of muscle mass due to aging
When do you typically physically peak?
Age 40
When does your ability to synthezise protein typically decline by 30%
When you reach between 60-80 years old
What physical ability declines the quickest, and what declines the slowest as you age?
Speed declines the quickest
Strength declines the slowest
