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HES 202 - Exercise Physiology > Final > Flashcards

Final Flashcards

1
Q

Physiology definition

A

study of the function of the body’s cells, tissues, organs, and systems

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2
Q

exercise physiology definition

A

study of how acute and chronic exercise impacts the function of the body’s cells, tissues, organs, and systems

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3
Q

components of a research article

A

abstract, intro, research methods, results, discussion, references

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4
Q

calorie definition

A

amount of heat needed to raise 1 gram of water by 1 degree celsius

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5
Q

direct calorimetry

A

measure of heat production as an indication of metabolic rate

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6
Q

indirect calorimetry

A

measure oxygen consumption as an estimate of metabolic rate

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7
Q

open-circuit spirometry

A

measure the uptake of oxygen (air in-air out)

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8
Q

3 factors that influence exercise efficiency

A

exercise intensity, speed of movement, muscle fiber type

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9
Q

how do we estimate energy expenditure in the gym

A

power = work/time
direct relationship (heart rate, oxygen consumption)

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10
Q

homeostasis

A

physiological variables that don’t change at rest (basal state)

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11
Q

steady state

A

unchanging physiological variable

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12
Q

components of biological control system

A

sensor, receptor, control center, effector

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13
Q

feedback of most biological control systems

A

negative feedback

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14
Q

adaptation

A

change in structure and function of cell or organ over time, allowing improved ability to maintain homeostasis or steady state

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15
Q

acclimation

A

adapting to environmental stressors (temp, altitude, humidity)

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16
Q

5 mechanisms of cell signaling

A

intracrine, juxtracrine, autocrine, paracrine, endocrine

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17
Q

intracrine cell signaling

A

a chemical message sent within a cell

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18
Q

juxtracrine signaling

A

a chemical message between two cells

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19
Q

autocrine signaling

A

a chemical message on the same cell, but message leaves the cell first

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20
Q

paracrine signaling

A

message acts on nearby cells

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21
Q

endocrine signaling

A

message released into blood stream, usually hormones

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22
Q

hormesis definition

A

low dose of a potentially harmful stress resulting in beneficial adaptations

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23
Q

which molecules help maintain cellular homeostasis

A

ATP, glucose, glycogen, oxygen, etc

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24
Q

catabolic reaction

A

breaks apart molecules

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25
Q

anabolic reactions

A

builds molecules

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26
Q

why are mitochondria important

A

make ATP! break down carbs and fatty acids, consume oxygen to generate ATP

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27
Q

2 types of chemical reactions

A

endergonic and exergonic

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28
Q

endergonic reactions

A

require energy

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29
Q

exergonic reactions

A

release energy

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30
Q

oxidation reaction

A

loss of electrons and protons (hydrogen), gain oxygen

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31
Q

reduction reaction

A

gain of electrons and protons (hydrogen), loss of oxygen

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32
Q

reducing equivalents

A

NADH and FADH2 carry electrons that can be released for energy in the mitochondria

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33
Q

enzymes function

A

speed up the rate of a reaction by decreasing amount of energy needed to start the reaction

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34
Q

3 macronutrients used for fuel

A

carbs, fatty acids, proteins

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35
Q

how is glucose stored

A

stored as glycogen in muscles and the liver
glycogen synthases turns glucose into glycogen

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36
Q

glycogenolysis

A

process of breaking down glycogen into glucose

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37
Q

fatty acids

A

primary form of fat used for fuel

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38
Q

trigylcerides

A

storage of fatty acids in muscle tissue and adipose tissue

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39
Q

how does atp provide energy

A

energy is released when phosphate group is broken off, forming adp

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40
Q

three bioenergetic pathways

A

phosphocreatine, glycolysis, oxidative phosphorylation

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41
Q

bioenergetic pathway

A

produces ATP

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42
Q

fastest bioenergetic pathway

A

phosphocreatine

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43
Q

slowest bioenergetic pathway

A

oxidative phosphorylation

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44
Q

which bioenergetic pathway produces lactate

A

anaerobic glycolysis

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45
Q

what does the body do with lactate produced by anaerobic glycolysis

A

goes into the bloodstream, then the liver, liver converts it back to glucose

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46
Q

where do oxidative phosphorylation and beta oxidation occur

A

mitochondria

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47
Q

is oxidative phosphorylation driven by supply or demand

A

demand

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48
Q

oxidative phosphorylation

A

consumption of oxygen to produce ATP

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49
Q

beta oxidation

A

break down fats for energy

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50
Q

what is o2 consumption at rest?

A

0.25L/min
3.5ml/kg/min
1 MET

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51
Q

what is 1 MET

A

oxygen consumption at rest, metabolic equivalent

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52
Q

when does ATP consumption increase at the start of exercise?

A

immediately

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53
Q

Oxygen deficit definition

A

lag in usage of oxygen at the start of exercise (endurance trained individuals have a lower deficit)

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54
Q

why do trained individuals have a lower oxygen deficit?

A

better developed aerobic bioenergetic capacity due to cardiovascular (more capillaries) and muscular adaptations (greater mitochondrial volume)

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55
Q

what is EPOC

A

excessive post-exercise oxygen consumption, repay oxygen dept and resynthesis of phosphocreatine in muscles, replenish myoglobin and hemoglobin stores

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56
Q

what is VO2 max

A

maximal oxygen uptake, increases linearly during exercise until ceiling is reached, influenced by training and genetics

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57
Q

what physiological factors influence VO2 max

A

ability of the cardiorespiratory system to deliver oxygen, ability of muscles to use oxygen to produce ATP

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58
Q

Lactate threshold definition

A

the work rate at which blood lactic acid rises systematically during incremental exercise

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59
Q

what three factors influence fuel selection during exercise

A

intensity, duration, availability of fuels

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60
Q

what fuel source do we use more of the longer we exercise

A

fat

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61
Q

hormone definition

A

chemical message that travels through the blood to target tissues and cells

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62
Q

what are classed of hormones

A

based on chemical makeup, amino acids (catecholamines), peptides/proteins, steroids

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63
Q

what is hormones role in the body

A

fine tune physiological processes like growth, metabolism, BP, and reproduction

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64
Q

how are hormones regulated

A

homeostatically

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65
Q

what effects the effect of a hormone

A

concentration, number of receptors, affinity of receptors

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66
Q

how do steroid hormones signal

A

travels to the nucleus to activate genes

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67
Q

where are hormones secreted from

A

endocrine glands: hypothalamus and pituitary glands, thyroid and parathyroid glands, adrenal gland, pancreas, testes and ovaries

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68
Q

what does the hypothalamus do

A

exerts homeostatic control over hormone secretion

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69
Q

what does somatostatin do

A

exerts negative feedback on hormone secretion from various glands

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70
Q

what does growth hormone do

A

stimulates the release of insulin-like growth factors, reduces the use of plasma glucose, increases gluconeogenesis, mobilizes fatty acids

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71
Q

what does IGF-1 do?

A

amino acid uptake and protein synthesis, long bone growth

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72
Q

what does the thyroid gland do

A

secreted triiodothyronine (T3) and thyroxine (T4) which increase metabolic rate

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73
Q

Adrenal medulla gland

A

secretes catecholamines epinephrine and norepinephrine

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74
Q

what is the effect of catecholamines on beta receptors

A

increases heart rate, breathing and metabolism

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75
Q

what is the effect of catecholamines on alpha receptors

A

counters the effects on beta receptors, more selective

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76
Q

what does the adrenal cortex gland do

A

secretes steroid hormones: sex steroids and glucocorticoids

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77
Q

what does cortisol do

A

slow-acting catabolic, increased by stress, peak in am, stimulates breakdown of triglycerides

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78
Q

what does testosterone do

A

anabolic steroid, promotes tissue building, increases strength and power, androgenic: promotes masculine characteristics

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79
Q

what does estrogen and progesterone do

A

establish and maintain reproductive function

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80
Q

what does the pancreas do

A

secretes insulin (from beta cells) and glucagon (from alpha cells)

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81
Q

what does glucagon do

A

promotes the production/release of fatty acids and glucose

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82
Q

what does insulin do

A

promotes the storage of glucose, amino acids, and fats

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83
Q

how is blood glucose homeostasis maintained during exercise

A

release of glucose from liver, production of new glucose, decrease in glucose uptake in cells that aren’t the brain, release of free fatty acids from adipose tissue

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84
Q

which hormones does adipose tissue secrete

A

leptin and adiponectin

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85
Q

what does leptin do

A

suppresses appetite, enhances insulin sensitivity

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86
Q

what does adiponectin do

A

increases insulin sensitivity and fatty acid oxidation

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87
Q

what hormone does skeletal muscle produce

A

myokines

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88
Q

immunity definition

A

protects the body against foreign agents (pathogens)

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89
Q

what is the adaptive immune response

A

the body learns to identify pathogens

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90
Q

what do B cells do

A

produce antibodies in response to an antigen

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91
Q

what do T cells do

A

respond to antigens based on protein receptors on their surface

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92
Q

what do killer T cells do

A

attack out own cells that are infected with a virus

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93
Q

what do helper T cells do?

A

secrete cytokines to recruit more immune cells to the infection site

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94
Q

what does acute inflammation do

A

short term response to injury, vasodilation, increased blood flow

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95
Q

what does chronic inflammation do

A

persistent infection, increased circulation of cytokines

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96
Q

what is the risk of exercise on upper respiratory tract infection

A

J shaped curve, too little and too much is bad

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97
Q

sensory nervous system definition

A

detects stimuli and transmits information from receptors to CNS (input)

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98
Q

somatic sensory system definition

A

sensory input that is consciously perceived from receptors

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99
Q

visceral sensory system definition

A

sensory input that is not consciously perceived from receptors

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100
Q

motor nervous system definition

A

initiates and transmits information from the CNS to effectors

101
Q

somatic motor system definition

A

motor output that is consciously or voluntarily controlled

102
Q

autonomic motor system definition

A

motor output that is not consciously or involuntarily controlled

103
Q

afferent definition

A

towards the brain

104
Q

efferent definition

A

away from the brain

105
Q

cell body of a neuron

A

contains the nucleus

106
Q

dendrites

A

conduct impulses toward the cell body

107
Q

axon

A

carries electrical impulse away from cell body, covered by schwann cells (myelin sheath)

108
Q

synapse

A

small gap between presynaptic neuron and postsynaptic neuron

109
Q

neurotransmitters

A

chemicals released at synapse changes electrical charge which depolarizes pre synaptic neuron

110
Q

action potential definition

A

electrical response of cell, all or none law

111
Q

proprioceptors definition

A

tell CNS info about body position, found in joints and muscles

112
Q

muscle spindle definition

A

info about length and rate of shortening, stretch promotes reflex contraction

113
Q

kinesthesia definition

A

conscious recognition of the position of body parts, recognition of speed of limb movement

114
Q

Golgi tendon organ definition

A

provides information about muscle force production

115
Q

Skeletal muscle chemoreceptors definition

A

sensitive to changes in the chemical environment surrounding muscle fibers, contraction increases acidity an CO2 which increases HR and breathing

116
Q

somatic motor function

A

motor neurons located within spinal cord, carry neural messages from spinal cord to skeletal muscles

117
Q

motor unit definition

A

motor neuron and all the muscle fibers it innervates

118
Q

neuromuscular junction definition

A

where neuron and muscle meet

119
Q

innervation ratio

A

number of muscle fibers innervate per moto neuron
fine motor control has low innervation ratio
joints have high innervation ratio

120
Q

motor unit recruitment and size principle

A

recruit more muscle fibers by activation more motor units, smallest motor units recruited first during exercise

121
Q

three types of motor units

A

Type S (slow) - smallest
Type FR (fast, fatigue resistant)
Type FF (fast, fatigable) - largest

122
Q

autonomic nervous system function

A

maintains homeostasis by effecting organs not under voluntary control

123
Q

sympathetic division of autonomic nervous system

A

release epinephrine and norepinephrine, dilate pupils, increase HR, slow digestion

124
Q

parasympathetic division of autonomic nervous system

A

releases acetylcholine, constricts pupils and bronchi, slow HR, relax blood vessels, promote digestion

125
Q

how does exercise enhance brain health

A

improves learning and memory, neurogenesis, vascular function, reduces depression

126
Q

what are the three types of muscle actions

A

concentric, eccentric, isometric

127
Q

epimysium definition

A

surrounds entire muscle

128
Q

perimysium definition

A

surrounds bundles of muscle fibers

129
Q

endomysium definition

A

surrounds individual muscle fibers

130
Q

satellite cells definition

A

support growth and repair of skeletal muscle

131
Q

skeletal muscle fibers definition

A

multinucleated cells with myofibrils that contain contractile proteins actin and myosin

132
Q

sarcomere definition

A

the contractile unit of skeletal muscle

133
Q

sliding filament theory

A

muscle contracts because actin and myosin slide along each other, shortening sarcomere length

134
Q

which muscle cell has the least amount of mitochondria

A

type 2x - fast fibers

135
Q

role of calcium in muscle contraction

A

allows actin and myosin to bind, stored in the sarcoplasmic reticulum

136
Q

tetanus definition

A

continuous firing of motor neurons creating maximum force

137
Q

muscle fatigue definition

A

decline in muscle power output metabolic or mechanical limitations

138
Q

how does aging affect muscle mass and function

A

10% between age 25-50
additional 40% between age 50-80 resistance training can delay loss

139
Q

sarcopenia definition

A

age-related loss of muscle mass and function

140
Q

role of acetylcholine in muscle fibers

A

causes depolarization of muscle fiber (contraction), released by motor neuron

141
Q

muscular dystrophy

A

hereditary defects in muscle protein, results in loss of muscle fibers and weakness

142
Q

3 functions of the cardiorespiratory system

A

transport oxygen, remove CO2, regulate body temperature

143
Q

how does blood flow change during exercise

A

increased cardiac output, increased blood flow to activate muscle which reduces blood flow to inactive organs

144
Q

plasma

A

liquid portion of blood, contains small proteins, nutrients, etc.

145
Q

red blood cells

A

carry oxygen via hemoglobin

146
Q

parts of blood

A

plasma, white blood cells, platelets, red blood cells

147
Q

hematocrit definition

A

percentage of blood as red blood cells, usually 40-45%

148
Q

heart

A

create pressure to pump blood, part of circulatory system

149
Q

arteries and arterioles

A

carry blood away from the heart, part of circulatory system

150
Q

veins and venules

A

carry blood toward the heart, part of circulatory system

151
Q

capillaries

A

exchange of O2 and CO2 and nutrients with tissues, part of circulatory system

152
Q

epicardium definition

A

connective tissue of the heart

153
Q

myocardium definition

A

heart muscle

154
Q

endocardium definition

A

acts like a blood vessel

155
Q

systole definition

A

contraction phase of cardiac cycle, ejects blood

156
Q

diastole definition

A

relaxation phase of cardiac cycle, fills with blood

157
Q

determinants of mean arterial pressure

A

cardiac output x total vascular resistance

158
Q

arterial blood pressure

A

systolic/diastolic

159
Q

short term regulation of blood pressure

A

by sympathetic nevous system and baroreceptors in aorta and carotid arteries

160
Q

long term regulation of blood pressure

A

kidneys via control of blood volume

161
Q

hypertension

A

blood pressure above 140/90 mmHG

162
Q

cardiac output

A

amount of blood pumped by the heart each minute Q=HRxSV

163
Q

what causes low resting HR

A

parasympathetic nervous system

164
Q

how does exercise influence HR

A

initial ride rue to decreased parasympathetic activity (100bpm), subsequent increase increase in sympathetic activity to SA node

165
Q

where does gas exchange occur in the lungs

A

alveoli (alveolar wall)

166
Q

how does movement of air occur?

A

pressure differences between intrapulmonary pressure and atmospheric pressure

167
Q

pulmonary ventilation definition

A

movement of air into and out of the lungs V=Vt x frequency

168
Q

Tidal volume (Vt)

A

volume of gas moved per breath

169
Q

Oxyhemoglobin definition

A

Hemoglobin (Hb) bound to oxygen (how 99% of oxygen is transported in the blood)

170
Q

how is CO2 transported in the blood

A

dissolved in plasma (10%)
Bound to Hb (20%)
Bicarbonate (70%)

171
Q

what are the two parts of the control of ventilation

A

inspiration and expiration

172
Q

inspiration definition

A

inhale air, controlled by control center located in medullar oblongata

173
Q

expiration definition

A

exhale air, input from higher brain, muscle mechanoreceptors and chemoreceptors

174
Q

what are the three principles of training

A

overload, specificity, reversibility

175
Q

overload definition

A

training effect occurs when a physiological system is exercised at a level beyond which it is normally accustomed

176
Q

specificity definition

A

training effect specific to muscle fibers recruited during exercise, energy systems involved, type of muscle contraction

177
Q

reversibility definiiton

A

gains are lost when training ceases

178
Q

how does endurance and resistance exercise training increase protein synthesis

A

exercise stress activates gene transcription and protein synthesis

179
Q

what is the process of training-induced muscle adaptation

A
  1. muscle contraction activates signal pathways to promote adaptation
  2. results in gene expression and synthesis of new proteins
  3. adaptations dependent on mode, intensity, and duration of activity
180
Q

what is the recommended training to increase VO2 max

A

large muscle groups, dynamic activity, 20-60 min 3 or more times per week at greater than 50% VO2 max

181
Q

what is the average increase in VO2 max with exercise

A

15-20% (up to 50% in those with low initial)

182
Q

Cardiac Output

A

amount of blood pumped to the muscle

183
Q

a-v O@ difference

A

amount of oxygen taken up by muscle for ATP production

184
Q

Cardiac Output equation

A

Q = SV x HR

185
Q

what are short-term adaptations to exercise

A

increase plasma volume (cardiac output)

186
Q

anaerobic training adaptations

A

hypertrophy of type 2 muscle fibers and mitochondrial biogenesis

187
Q

muscular strength

A

maximal force a muscle group can generate

188
Q

muscular endurance

A

ability to make repeated contractions against a submaximal load

189
Q

muscle hypertrophy

A

increased muscle mass cause by growth of existing muscle fibers

190
Q

high resistance / load training

A

2-8 reps, increase muscle hypertrophy and strength in all individuals

191
Q

medium resistance / load training

A

8-15 reps, increase muscle hypertrophy and strength in untrained individuals

192
Q

low resistance / load trainig

A

20+ reps, increases muscular endurance but not strength or hypertrophy

193
Q

where do adaptations to resistance training occur first

A

nervous system, skeletal system second

194
Q

training volume equation

A

set x reps x resistance

195
Q

when does muscle protein synthesis increase

A

immediately after exercise

196
Q

concurrent training

A

cardio and resistance training performed in the same session, have opposing effects so strength gains decrease

197
Q

how long for recovery of dynamic strength loss when you begin retraining

A

as quickly as 3 weeks

198
Q

2 parts of prescription of medicine

A

dose, effect

199
Q

FITT principle

A

Frequency (days per week), Intensity, Time (minutes of exercise), Type (activity)

200
Q

how is VO2max measured

A

Direct: Graded exercise test
Indirect: heartrate, estimations

201
Q

% Heart rate reserve equation

A

HR / (HR max - resting HR)

202
Q

Borg Scale

A

quantify exercise intensity, originally 6-20 now 0-20

203
Q

guidelines for improving fitness

A

screening, progression, warm up, cool down

204
Q

which diseases involve controlling glucose during exercise

A

type 1 and 2 diabetes

205
Q

which diseases involve controlling lung function and immune system during exercise

A

asthma and COPD

206
Q

which diseases involve controlling vascular and cardiac function during exercise

A

hypertension and myocardial infarction

207
Q

asthma

A

shortness of breath and wheezing, due to contraction and inflammation of smooth muscle airways

208
Q

chronic obstructive pulmonary disease

A

includes bronchitits, emphysemsa, and bronchial asthma, limits activities, may require oxygen

209
Q

who is cardiac rehabilitation recommended for

A

angina pectoris, myocardial infraction, coronary artery bypass graft, angioplasty

210
Q

three phases of cardiac rehabilitation

A
  1. inpatient exercise program
  2. outpatient exercise, close supervision
  3. less direct supervision, may be home-based
211
Q

how much does vo2 max decline in older adults

A

1% per year

212
Q

major adaptations to pregnancy

A

*blood volume increases 40-50%
*oxygen uptake and heart rate are higher during rest and during exercise
*cardiac output is higher at rest and during exercise in first two trimesters

213
Q

what are the exercise recommendations for cancer patients

A
  • multiple short sessions
  • preferred aerobic modalities
  • strength and flexibility at least 2 days per week
214
Q

high-intensity interval training

A

repeated cycles of short duration high intensity exercise with recovery periods

215
Q

what are the components of metabolic syndrome

A

increased BP, high triglycerides, large waistline, low hdl cholesterol, elevated fasting blood sugar

216
Q

hypertension metabolic syndrome measurement

A

> 130/80 mm Hg

217
Q

what causes many chronic diseases

A

inflammation / obesity

218
Q

glycemic index

A

measurement of how a specific carb food elevates blood glucose levels (higher is worse for health)

219
Q

benefits of fiber

A

promotes bowel movement, reduces risk of diverticular disease, lowers cholesterol levels

220
Q

protein function

A

contractile elements for muscle, membrane transporters, enzymes, hormones

221
Q

how many amino acids does the body need

A

20, 9 are essential

222
Q

energy intake of macronutrients

A

carbs 45-65%
fats 20-35%
protein 10-35%

223
Q

RDA for protein

A

0.8g per kg of body weight

224
Q

what source of protein contains all 9 amino acids

A

animal sources

225
Q

three major classes of lipids

A
  1. triglycerides (stored form)
  2. Phospholipids (found in membranes)
  3. sterols (make hormones and some vitamins
226
Q

Adequate intake of water

A

2.7 L per day (women), 3.7 L per day (men)

227
Q

requirements to be a vitamin

A
  • body can’t synthesize compound or make enough
  • compound found naturally in foods
  • when compound is missing, results in poor health
228
Q

two-compartment model of body composition

A

fat mass, fat free mass

229
Q

BMI equation

A

weight (kg) / height (m^2)

230
Q

equation for energy balance

A

change in body macronutrient stores = energy intake - energy expenditure

231
Q

popular low carb diets

A

atkins, south beach, zone, ketogenic

232
Q

popular low fat diets

A

mediterrranean, ornish

233
Q

popular high protein diets

A

paleo

234
Q

popular nutritionally-balanced diets with restricted calories

A

weight watchers, jenny craig

235
Q

key factors that influence adherence to diet

A

sense of full feeling, satiety, a variety of foods

236
Q

fatigue

A

inability to maintain power output or force during repeated muscle contractions

237
Q

central fatigue factors

A

central nervous system, reduction in motor units activated and firing frequency

238
Q

peripheral fatigue factors

A

neural factors, mechanical factors, energetics of contraction

239
Q

muscle in vivo

A

measures fatigue of muscle in the body

240
Q

sarcolemma and transverse tubules on fatigue

A

altered muscle membrane conduction and action potentials (Na and K pump can’t maintain amplitude and frequency)
action potential block in the T-tubules (reduced sarcoplasmic reticulum Ca release)

241
Q

how much should training increase per week

A

less than or 10% increase

242
Q

progressive resistance exercise

A

periodically increasing resistance to continue to overload the muscle

243
Q

linear periodization

A

shift from high volume/low intensity to low volume/high intensity training

244
Q

male strength difference over females

A

upper body 50% stronger
lower body 30% stronger
men exhibit greater hypertrophy long term

245
Q

common training mistakes

A

overtraining
undertraining
performing non-specific exercises
lack of a long-term training plan
failure to taper

246
Q

symptoms of overtraining

A

decrease in performance
loss of body weight
chronic fatigue
more infections
psychological staleness
elevated HR and blood lactate levels

247
Q

Tapering

A

short term reduction in training load prior to competition to allow muscles to resynthesize glycogen and heal from training damage

248
Q

Female Athlete Triad

A

low energy availability leading to menstrual dysfunction and low bone mineral density

HES 202 - Exercise Physiology (4 decks)

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