Brainscape's Knowledge GenomeTM

Browse over 1 million classes created by top students, professors, publishers, and experts.


See full index

Exercise Physiology > Final > Flashcards

Final Flashcards

1
Q

Hot Taeks from Dale’s article…

A 
Exercise= God
Exercise= cures colon cancer
Exercise= prevents and cures erectile dysfunction

there is nothing that exercise cannot do.

How well did you know this?
1
Not at all
2
3
4
5
Perfectly
2
Q

describe two field tests to evaluate power output for short term energy systems.

A

All tests for the short term energy system require max exercise for up to 3 minutes (all out runs, cycling, repetitive weight lifting at given %max).

 1. Wingate Test: 30s supermax effort on leg or arm cycle ergometer
 2. Blood lactate: most common indicator of activation of short term energy system, but may not reflect absolute levels of anaerobic energy transfer via glycolysis
 3. Glycogen depletion
How well did you know this?
1
Not at all
2
3
4
5
Perfectly
3
Q

specificity principle of VO2 Max

A

a high VO2 max in one activity does NOT ensure a high VO2 max in a different activity. A high degree of specificity exists in energy transfer capacity and exercise performance*

How well did you know this?
1
Not at all
2
3
4
5
Perfectly
4
Q

generality principle of VO2 Max

A

some individuals with a high VO2 max in one activity also possess above average VO2 max in another DISSIMILAR activity

How well did you know this?
1
Not at all
2
3
4
5
Perfectly
5
Q

Based on specificity concept, how does training to achieve a high VO2 max contribute to someone’s capacity to generate energy anaerobically?

A

Very little contribution

How well did you know this?
1
Not at all
2
3
4
5
Perfectly
6
Q

Which energy systems power all-out activities for up to 2 minutes?

A

short term and immediate systems. (ATP-Phosphocreatine, then glycolytic)

How well did you know this?
1
Not at all
2
3
4
5
Perfectly
7
Q

describe two field tests to evaluate power output for immediate energy systems.

A

Stair sprinting power tests, jumping power tests, all out exercise of 6-8 seconds (immediate system maxes out its energy shortly after 30 seconds)
-looking for tests that maximally activate ATP-PCr energy system

How well did you know this?
1
Not at all
2
3
4
5
Perfectly
8
Q

Anaerobic power differences: children, gender

A

children: perform poorly on wingate test compared to adolescents and young adults because of lower intramuscular glycogen concentrations, poor motivation, and slower rate of glycogen hydrolysis.
gender: genetic difference in capacity due to body mass, active muscle mass, responses to catecholamine in exercise, capacity of fast twitch fiber type

How well did you know this?
1
Not at all
2
3
4
5
Perfectly
9
Q

Glycogen depletion patterns

A

exercise at 31% of VO2 max (light work) caused some depletion of muscle glycogen. The most rapid depletion of muscle glycogen occurred at exercise intensities between 83 and 150% of VO2 max.

How well did you know this?
1
Not at all
2
3
4
5
Perfectly
10
Q

Three factors that contribute to differences among individuals in capacity to generate short term anaerobic energy

A
  1. Effects of previous training
  2. Capacity to buffer acid metabolites
  3. Level of motivation
How well did you know this?
1
Not at all
2
3
4
5
Perfectly
11
Q

5 Determinants of endurance performance

A
  1. VO2 max
  2. Capillary density
  3. Level of aerobic enzymes
  4. mitochondrial size and number
  5. muscle fiber type
How well did you know this?
1
Not at all
2
3
4
5
Perfectly
12
Q

Criteria for maximal oxygen consumption and peak oxygen consumption

A
  1. VO 2 max assessment: a leveling off or peaking over in VO2 with increasing exercise intensity
  2. VO2 peak: highest value of oxygen consumption measured during a graded exercise test (secondary criteria include attainment of age predicted max HR)
How well did you know this?
1
Not at all
2
3
4
5
Perfectly
13
Q

2 types of VO2 max test protocols

A
  1. continuous: progressively increasing increments without recovery or rest intervals. Provides a practical test of aerobic capacity for most healthy individuals. Total time should be 8-10 minutes.
  2. progressively increasing exercise increments interspersed with recovery intervals. Total time for tests is about 65 minutes.
How well did you know this?
1
Not at all
2
3
4
5
Perfectly
14
Q

After age 25, VO2 max steadily (increases/decreases) at a rate of ___% per year.

A

decreases at a rate of 1% per year

How well did you know this?
1
Not at all
2
3
4
5
Perfectly
15
Q

At age 55, VO2 max averages about ___% below values for 20-year-olds.

A

27% below

How well did you know this?
1
Not at all
2
3
4
5
Perfectly
16
Q

Submax exercises (can/cannot) predict VO2 max from walking, running, HR

A

can

How well did you know this?
1
Not at all
2
3
4
5
Perfectly
17
Q

Oxygen consumption plotted against HR

A

uses best fit line to determine predicted VO2 max and Assumed max HR

How well did you know this?
1
Not at all
2
3
4
5
Perfectly
18
Q

(T/F) at least 1 half of the mortality in the US is attributable to behavioral or lifestyle cuases (weight, nutrition, smoking, physical activity, stress)

A

True according to Dale

How well did you know this?
1
Not at all
2
3
4
5
Perfectly
19
Q

“the single most important preventative measure for preserving good health or achieving improved health, regardless of age is…”

A

exercise

How well did you know this?
1
Not at all
2
3
4
5
Perfectly
20
Q

Physical Activity definition

A

“any activity that causes your body to work harder than normal.”

How well did you know this?
1
Not at all
2
3
4
5
Perfectly
21
Q

Exercise definition

A

“form of physical activity that is specifically planned, structured, and repetitive”

How well did you know this?
1
Not at all
2
3
4
5
Perfectly
22
Q

Health related fitness

A

decrease chronic disease risks (our focus)

How well did you know this?
1
Not at all
2
3
4
5
Perfectly
23
Q

Performance related fitness

A

improving athlete performance

How well did you know this?
1
Not at all
2
3
4
5
Perfectly
24
Q

ACSM guidelines

A

30 minutes of moderate intensity on most days of the week

How well did you know this?
1
Not at all
2
3
4
5
Perfectly
25
Q

CDC guidelines

A

30 minutes at least 5x per week

How well did you know this?
1
Not at all
2
3
4
5
Perfectly
26
Q

CDC physical activity guidelines for children/adolescents

A
  1. 60 minutes or more of PA
  2. Aerobic: most of the 60 minutes should be either moderate or vigorous. vigorous 3x per week
  3. muscle strengthening should be part of the 60 minutes at least 3x per week
  4. bone strengthening should be a part of the 60 minutes at least 3x per week.
How well did you know this?
1
Not at all
2
3
4
5
Perfectly
27
Q

CDC physical activity guidelines for active adults

A

150 min of moderate or 75 min of vigorous intensity exercise per week. additional benefits seen with up to 300 min of moderate or 150 min of vigorous. Muscle strengthening should involve major muscle groups 2+ days per week.

How well did you know this?
1
Not at all
2
3
4
5
Perfectly
28
Q

CDC physical activity guidelines for older adults

A

same as active adults unless special circumstances exist. Focus on strength and improvement of balance.

How well did you know this?
1
Not at all
2
3
4
5
Perfectly
29
Q

(T/F) most people don’t meet the physical activity guidelines.

A

True

How well did you know this?
1
Not at all
2
3
4
5
Perfectly
30
Q

The purpose of participant screening and liability in group exercise

A

to assure appropriateness and safety

How well did you know this?
1
Not at all
2
3
4
5
Perfectly
31
Q

PAR-Q

A

ages 18-69 self assessment. vague. tends to over eliminate.

32
Q

negligence (PT vs. fitness instructor)

A

failure to exercise the same standard of care that a reasonable person in similar circumstances would

33
Q

Dale’s criteria for screening older adults

A
  1. must be able to stand for 30 min
  2. balance assessment: safely stand for 2 minutes and be able to ambulate independently (even with assistive device)
  3. can get up and down to/from floor
  4. frequent faller MAY be exclusion criteria
34
Q

2000 steps =

A

1 mile

35
Q

Higher level functional measures

A

30s chair rise, tandem walking, stair climb, floor rise, gait speed

36
Q

balance and falls oriented functional measures

A

TUG or 8 foot up and go, gait speed, tandem, 4 square step test

37
Q

Exercising just __x per week for ____minutes emphasizing functional movements with sufficient overload will result in improved outcomes in ____weeks.

A

2x per week for 45-60 minutes will show improved outcomes in 4-6 weeks. (decreased pain, ease of movement, better balance, more energy, increase PA)

38
Q

Components of an exercise class

A
  1. warm up (flexibility/dynamic)
  2. strength/power
  3. balance/agility
  4. cool down (flexibility/static)
39
Q

Strength building depends on intensity and sets/reps (specifically…)

A

Work muscle to failure (pushup/sit-ups)
RPE of 12-15
Higher intensity/low reps vs mod/high reps
1 set then switch exercises

40
Q

Specificity of exercises, LE strength to prevent falls and improve mobility

A

Ankles: heel raises, toe raises
Quads: sit to stand
Hips: standing hip abd, lunges

eccentric contractions*
41
Q

Dynamic balance

A

ANKLES*
lunges on toes
narrowing base of support

42
Q

3 barriers to physical activity

A
  1. Lack of time
  2. lack of convenience
  3. lack of enjoyment
43
Q

Cardiorespiratory endurance

A

the ability of the circulatory system to supply oxygen during sustained physical activity

44
Q

Frequency of cardiorespiratory endurance

A

mod intensity or vigorous intensity 3x per week

45
Q

Overload principle

A

there is a minimum threshold needed for changes in physiologic parameters such as VO2 max

46
Q

Interval training effect on cardiorespiratory fitness

A

shows positive effects in 3 months (greater than with single intensity exercises)

47
Q

Methods of estimating intensity

A

Target HR: uses resting HR and max HR

VO2R (target VO2): uses VO2 max and VO2rest

48
Q

Estimating max HR

A
  1. 220-age (can over/underestimate)
  2. 207 - (0.7 x age)
  3. 206 - (0.88 x age)
49
Q

Relative vs. Absolute measures of intensity

A

relative measures of intensity are better for older and deconditioned adults. Absolute measures (such as METS) can fluctuate depending on the person. 10 METS may be moderate intensity for one person and vigorous for another. Generally,
moderate= 3-6 METS
vigorous= above 6 METS

50
Q

12-13 RPE is what intensity

A

moderate

51
Q

14-17 RPE is what intensity

A

Vigorous

52
Q

For weight loss, increase time or intensity?

A

increase time/duration for weight loss

53
Q

Exercise volume is a product of…

A

frequency, intensity, time

54
Q

1 MET equivalence

A

Sitting at rest

55
Q

MET-min

A

number of METS multiplied by number of minutes performed

56
Q

weekly MET level associated with lower rates of CVD and premature mortality

A

500-1000

57
Q

Walking 100 steps/min is what intensity

A

moderate

58
Q

Progression of Cardiorespiratory fitness programs

A

increase time first, then increase intensity

59
Q

“talk test” is what intensity

A

moderate

60
Q

To achieve overload, which exercise factors can be manipulated?

A

intensity, frequency, duration

61
Q

Reversibility Principle

A

only 1 or 2 weeks of detraining reduces both metabolic and exercise capacity

62
Q

two factors increase capacity to generate high levels of blood lactate during all-out exercise

A

increased levels of glycogen

improved motivation and tolerance to pain

63
Q

What type of athletes average 25% larger heart volume than sedentary people?

A

endurance

64
Q

Submax HR for standard exercise decreases by ______ beats/min with endurance training

A

12-15

65
Q

Endurance training causes stroke volume to ___?

A

increase (exercising and at rest, regardless of age)

66
Q

Magnitude of physiological response to exercise largely depends on

A

initial level of aerobic fitness

67
Q

Training more frequently, but at a lower intensity…

A

still produces beneficial weight loss results

68
Q

Improvements in aerobic fitness performance takes

A

4-8 weeks

69
Q

3 factors of Social Cognitive Theory

A
  1. Individual
  2. Behavior
  3. Environment

All 3 interact to influence behavior.

70
Q

In order to CHANGE, the person must..

A
  1. want to change
  2. believe they are capable
  3. believe change will result in their desired outcome
71
Q

The central concept of Social Cognitive Theory

A

Self-Efficacy (one’s belief in their abilities to be succesful)

72
Q

2 types of self efficacy

A
  1. Task self-efficacy: individuals’ belief that they can do the behavior in question.
  2. Barriers self-efficacy: whether individual believes they can regularly exercise in face of common barriers–time, weather, fatigue.
73
Q

Most popular psychological approach for promoting exercise behaviorr

A

Transtheoretical Model (TTM)

74
Q

5 Stages of TTM

A
  1. precontemplation
  2. contemplation
  3. preparation
  4. action
  5. maintenance
75
Q

Health Belief Model

A

Focuses on perceived threats, perceived benefits, and perceived barriers.

If threats > barriers = change

If benefits > barriers = change

Exercise Physiology (2 decks)

Brainscape helps you reach your goals faster, through stronger study habits.
© 2025 Bold Learning Solutions. Terms and Conditions