EXS Flashcards
Transfer of heat from a solid object to a solid object through contact is
conduction
Transfer of heat by moving air or water (currents) is
convection
Under resting conditions, the primary means by which excess heat is removed from the body is _____, but during exercise, the majority of the excess body heat is removed via _____.
radiation; evaporation
Which of the following environmental conditions would provide the greatest heat stress?
still air and high humidity
Wind increases heat loss from the skin primarily by
convection
When air temperature exceeds skin temperature , the only available means of cooling the body is
Evaporation
During heavy exercise in a hot environment, there is competition for blood supply between the _____ and the _____
active muscles; skin
What changes occurs with heat acclimatization?
Sweating begins earlier during exercise, sweat becomes more dilute, and the sweating rate during exercise is increased. (all of these are correct)
Heat acclimation results in
increase in plasma volume in the first 1 to 3 days followed by a return to normal, core temperatures that increase less during exercise than before acclimation, the capacity for more work to be done before fatigue sets in, (all of these are correct)
What adaptation occurs with heat acclimation?
decreased core temperature
Which of the following contribute to increasing total body insulations?
increased subcutaneous fat thickness
Wind increases heat loss and therefore increases the rate of _____ cooling
convective
Let’s look at some of the physiological changes that occur in response to exercise. Please compare the responses of a dehydrated athlete to a well-hydrated athlete.
END DIASTOLIC VOLUME
decreases
Let’s look at some of the physiological changes that occur in response to exercise. Please compare the responses of a dehydrated athlete to a well-hydrated athlete.
DEMAND FOR BLOOD FLOW AND OXYGEN
stays the same
Let’s look at some of the physiological changes that occur in response to exercise. Please compare the responses of a dehydrated athlete to a well-hydrated athlete.
BODY TEMPERATURE
increases
Let’s look at some of the physiological changes that occur in response to exercise. Please compare the responses of a dehydrated athlete to a well-hydrated athlete.
CARDIAC OUTPUT
increases
Let’s look at some of the physiological changes that occur in response to exercise. Please compare the responses of a dehydrated athlete to a well-hydrated athlete.
VOLUME OF BLOOD RETURNING TO THE HEART
decreases
Let’s look at some of the physiological changes that occur in response to exercise. Please compare the responses of a dehydrated athlete to a well-hydrated athlete.
HEART RATE
increases
Let’s look at some of the physiological changes that occur in response to exercise. Please compare the responses of a dehydrated athlete to a well-hydrated athlete.
STROKE VOLUME
decreases
Let’s look at some of the physiological changes that occur in response to exercise. Please compare the responses of a dehydrated athlete to a well-hydrated athlete.
OVERALL BLOOD VOLUME
decreases
“Wicking” refers to
movement of sweat away from the skin by a piece of clothing
Comparing an average joe to a professional athlete is an example of a _____ research design
between subjects
Using a _____ research design would be preferable when trying to determine the effectiveness of a product.
within subjects
When determining the influence of heat strain, it is always more important to examine
core temperature
Children should not participate in resistance training programs because the risk of injury far outweighs any benefits to be gained.
t/f
False
The explosive aspect of strength.
muscular power
The muscle’s ability to repeatedly develop and sustain near-maximal forces.
muscular endurance
Gains involve changes in the structure and neural control of muscle.
muscular strength
Can be estimated by assessing the maximum number of repetitions performed at a given percentage of the 1RM.
muscular endurence
Improvements depend on changes in muscular strength and changes in circulatory and metabolic function.
muscular endurance
The 1-repetition maximum (1RM) is a functional measure of
strength
The ability to perform repeated muscular contractions over time is defined as
muscular endurance
What are two characteristics of training with free weights? (Select 2)
1) resistance lifted remains constant throughout the dynamic range of motion
2) person controls weight, requiring recruitment in synergist muscles
What are two characteristics related to isometric training? (Select 2)
1) effective for reducing loss of strength and muscle size during immobilization
2) static contractions facilitate recovery and reduce muscle atrophy and strength loss
What are two characteristics related to plyometrics?(Select 2)
1) stretch reflex facilitates recruitment of additional motor units
2) dynamic action loads elastic and contractile components of muscle
What is true about the progressive overload principle?
It requires a progressive increase in the intensity of a workout over the course of training as fitness capacity improves.
It describes a condition in which a tissue or organ must work against a load that it is not accustomed to.
It describes the need to increase the load in exercise to cause further adaptation of a system.
(All of the above)
The body adapting to a gradual increase in the amount of exercise is the definition of
progressive overload
A muscular strength program should use
high weight and low number of repetitions
According to current research, which factor below is more important in promoting muscle hypertrophy during weight training
Performing repetitions to volitional fatigue (or failure)
Which of the following statements is most accurate regarding muscular power?
Training-induced improvements in muscular power result mainly from increases in speed.
A decrease in the size of individual muscle fibers is referred to as
atrophy
Strength can be maintained for up to 12 weeks with reduced training frequency.
t/f
true
The muscle fiber hypertrophy that occurs with chronic resistance training appears to result from
a net increase in muscle protein synthesis
Transient hypertrophy, the temporary enlargement of muscles that occurs during a weightlifting workout, results mainly from
accumulation of fluid in the interstitial and intracellular spaces of the muscles
Muscle soreness (DOMS) can be prevented or minimized by
reducing the eccentric component of the muscle action during early training
beginning training at low intensity and gradually increasing training
beginning training with a high-intensity, exhaustive bout of exercise causing more soreness early and less soreness later in the program
What type of muscular contraction is most likely to induce delayed-onset muscle soreness (DOMS)?
eccentric contractions
Because our body tends to be warmer than our
environment there is generally a net movement of
heat energy through the air to other solid objects
radiation
Heat exchange by _____ involves direct heat
transfer from one molecule to another through liquid transfer from one molecule to another through liquid
solid or gas-solid or gas
conduction
if _____ is low a zone of insulation may
form
If _____ is high, heat may be lost rapidly
example) wind-chill
convection
_____ provides a cooling effect to skin, skin
in turn, cools the blood which has been delivered in turn cools the blood which has been delivered
from interior from interior
Evaporation
Three factors affecting evaporation
- Surface exposed to environment
- Temperature and relative humidity
- Convective air currents
Rate of conduction depends on:
- temperature gradient between the skin and surrounding
- Thermal qualities Example) Water absorbs much more heat than air
Complex vs Simple Carb
Complex carbs are on a chain and release link by link and have a long-lasting, slow, and stable release time and are preferable. Simple carbs are just the singular link and release quickly and work short term.
which mechanism is more important during exercise?
evaporation
Which of the following are adaptations that occur with heat acclimation?
decreased core temperature
This form of body composition measurement depends on differences in the ability of fat and muscle to transmit an electrical current
bioletrical impendience
This form of body composition measurement is generally considered the most accurate
hydrostatic (underwater)
Some individuals will show improvement despite receiving a substance that has no benefits. This is known as the _____
placebo effect
If some individuals benefit from a substance and some do not it can be difficult to determine if an ergogenic aid is effective. This us known as the _____
responder vs. non-responder
This research technique is utilized to eliminate the placebo effect
double-blind design
An important function of fats is to absorb vitamins
t/f
true
how much fluid should be consumed before exercise
500ml
As long as you are meeting the protein recommendation, it is ok to get all your protein in one meal
t/f
false
stretch-shortening cycle exercise
- bridges gap between speed and strength
- ex: box jumps
plyometrics
tightening contractions of a specific muscle or group of muscles
- limited dynamic movement
- ex: planks or glute bridges
isometric (static action training)
form of dynamic contraction resistance training
- important to stimulate muscular hypertrophy
- focuses on movements that lengthen the muscles
- ex: your arms while lowering into a push-up
eccentric training
3-5 sets
8-20 reps
low intensity
1 hypertrophy
3-5 sets
2-6 reps
high intensity
2 strength
3-5 sets
2-3 reps
high intensity
3 power
1-3 sets
1-3 reps
very high intensity
4 peak strength
general activity or light resistance training
5 active recovery
maximum force a muscle or muscle group
can generate
- increase load, decrease repetitions
strength
capacity to sustain repeated muscle
contraction
- decrease resistance, increased repetitions
endurance
product of force x distance/time
– Lifting the same weight in ½ time doubles our power
power
changes in the size of muscle fibers
- increase in myofibril size from an increase in protein synthesis
- training with eccentric movements
-distribution of the z-line of the sarcomere
fiber hypertrophy
Changes in the number of muscle fibers
- muscle fibers can split in half
- training load or mode
satellite cells involved in the generation of new skeletal muscle fibers
fiber hyperplasia
physiological adaptations to exercise in the heat
- increase blood volume
- start sweating sooner at a lower core temperature
- sweat dilutes (less electrolytes being used)
exercise in the heat
increase heart rate, increase oxygen, increase blood, increase anaerobic, decrease muscle glycogen
exercise in the cold
decrease heart rate, decrease anaerobic , increase aerobic
- object emits electromagnetic heat waves
- radiant heat energy from surrounding objects
- ex: blacktops
radiation (heat radiates from a fire)
- heat exchanges by ____ involve warming air molecules and cooler surfaces that contact the skin
- temperature gradient between skin and surrounding surfaces
- thermal qualities: 72 degree water is cold, 72 degree weather is warm
conduction (touch the train to conduct it)
heat exchange through air or water, heat loss, rain
-how rapidly the air or water adjacent to the body exchanges once it warms
convection (convection oven/windshield)
provides a cooling effect to the skin, skin in turn cools the blood that has been delivered from the interior
- surface exposed to the environment
- temp and relative humidity
- convective air currents
evaporation (water evaporates)
Preparing for exercise, recovering, and timing of nutrients
1) eat 2-4 hours before a workout
2) eat 200-800 calories at your pre-exercise meal (depending on the time)
3) choose high-carbohydrate foods that are low in fat with a moderate amount of protein
How does caffeine enhance performance
- CNS stimulant
- increased mental alertness concentration, reaction time, and energy levels
- reduced fatigue
- increased metabolism and use of free fatty acids (FFA)
- blocks pain perception
administration at/below a certain _____doesn’t work
threshold
Uses low-dose x-rays to measure total fat mass, fat
distribution, bone density (SEE + 1.8%)
+ accurate
- expensive
Dual Energy X-Ray Absorptiometry DEXA
Sensors determine the
amount of air displaced by
the body – This body
volume is calculated by
subtracting air volume
with person in chamber
from the empty chamber
(SEE + 2.2%)
+ accurate
- expensive
Air Displacement – The Bod Pod
– Is based on notion that about
50% of fat is subcutaneous
(just below the skin)
– Formulas have been
developed for males, females
(SEE + 3.5%)
– Reliable w/in same tester, but
not between testers
* Skinfold fat thickness
– Sum of three or more sites
used in a quadratic or
curvilinear equation to
estimate body density
+ quick easy field measure
+ reliable if same tester
(-) results differ from tester to tester
Skinfold Measures
– Based on the principle
that fat tissue is a less
efficient conductor of
electrical current than
lean tissue
– Tends to overestimate
relative body fat in lean
athletic populations
– Effected by hydration
status
+ cheap, easy
(-) ? Accuracy and can be effected by
hydration status
Bioelectrical impedance
Based on Archimedes
principle - the weight of
displaced water =
difference between weight
on land and underwater
weight
+ Accurate
(-) difficult→ must account for residual lung
volume
Underwater Weighing
which mechanism is most important during exercise
evaporation
- major defense over-heating
- cooling effect to the skin
the essential nutrients
water, carbohydrates, protein, fat, vitamins and minerals
regulates processes and chemical reactions in all cells, aids digestion and absorption of nutrients, excretes waste products
water
primary fuel source; brain, muscles, immune system
carbohydrates
builds and repairs muscle, produces hormones, immune system, RBC replaces
protein
substance in many hormones, satiety (fullness), stores fat-soluble vitamins (A, D, E, K), essential fatty acids
fat
vitamin D, made by the body
vitamins and minerals
which nutriens should be supplemented
vitamin D/ protein maybe
