Final

Question 1

overload

Answer 1

overload is the principle that refers to the amount of load or resistance, providing a greater stress, or load, on the body than it is normally accustomed to in order to increase fitness.

Question 2

Specificity

Answer 2

derives from the observation that the adaptation of the body or change in physical fitness is specific to the type of training undertaken.

Question 3

State typical VO2 max values for various sedentary, active, and athletic populations.

Answer 3

sedentary: 30-35
active: 62-83
Athletic:72-84

Question 4

the relative contributions of HR, SV, and a-v O2

Answer 4

SV And A-V O2 make up around 50% each contributions to VO2 max

Question 5

decreased afterload means

Answer 5

• decrease in total peripheral resistance

- results from a decrease in arterial constriction, blood pressure

Question 6

contractility

Answer 6

the strength of the cardiac muscle contraction when the fiber length, afterload, and heart rate remain constant. related to SV

Question 7

Preload influences

Answer 7

rate of venous return

Question 8

set point theory

Answer 8

is the weight range in which your body is programmed to function optimally. Set point theory holds that one’s body will fight to maintain that weight range.

Question 9

what is insulin resistance

Answer 9

A resistance to the hormone insulin, resulting in increasing blood sugar.

Question 10

dislipidemia

Answer 10

Abnormally elevated cholesterol or fats (lipids) in the blood.

Question 11

Hypertension

Answer 11

A condition in which the force of the blood against the artery walls is chronically too high.

Question 12

Obesity

Answer 12

Obesity occurs when a person’s body mass index is 30 or greater.

Question 13

metabolic syndrome

Answer 13

A cluster of conditions that increase the risk of heart disease, stroke, and diabetes

Question 14

controller of set point

Answer 14

hypothalamus

Question 15

physiological basis for DOMS

Answer 15

DOMS occurs due to damage to type 1 muscle fibers from a bout of exercise and occurs due to that soreness results from inflammatory reactions in the muscle. triggered by Eccentric exercise.

Question 16

what is eccentric contraction?

Answer 16

is the motion of an active muscle while it is lengthening under load

Question 17

Describe the changes in muscle structure that are responsible for the increase in the maximal a-v O2 difference with endurance training.

Answer 17

improved abilities of the muscle to extract O2 from the blood due to increase in capillary density and mitochondrial number and a shift of muscle from fast to slow twitch

Question 18

Describe the underlying causes of the decrease in VO2 max that occurs with cessation of endurance training.

Answer 18

intial decreases due to decrease in stroke volume due to rapid loss of plasma volume
long-term decreases due to a decrease in AVO2 difference due to decreased mitochondria and change in muscle twitch fibers

decreases by 8% after 12 days

Question 19

neural adaptations related with increase in strength

Answer 19

i. The gain in strength in the trained are was due to hypertrophy and an increased ability to recruit motor units
ii. The strength improvement in the untrained arm was due solely to neural adaptations

Question 20

Discuss how changes in “central command” and “peripheral feedback” following an endurance training program can lower the heart rate, ventilation, and catecholamine responses to a submaximal exercise bout.

Answer 20

Central command – controls cardiorespiratory and muscle metabolic rate.
Peripheral feedback – controls “drive” cardiovascular/pulmonary system in proportion to muscle metabolic rate.

Question 21

Discuss the role of overload, specificity, and reversibility in the design of sport-specific training programs based on the energy systems utilized by the activity.

Answer 21

Balance to find optimal response and allow recovery, allocate appropriate amount of time to match aerobic and anaerobic energy demands of the sport

overload - an organ system increases its capacity in response to a training overload, the training program must stress teh system above the level to which it is accustomed, don’t want to overtrain

specificity - specific muscles but also the energy system that will provide ATP. sprinter-high intensity dash, marathon - long slow pace (aerobic)

reversibility - 2 weeks after training stops, VO2 can significantly reduce
- rapid reversibility of training

Question 22

overreaching

Answer 22

excessive training that leads to a short term reduction in performance

Question 23

capillary and mitochondrial changes that occur in muscle due to an endurance training program.

Answer 23

increase capillary density
-slows blood flow in muscle which means more O2 can be extracted which reduces lactate formation due to adequate O2.
-endurance training increases FFA transporters
-increased utilization of FFA, which spares plasma glucose because more can be absorbed
-lactate can leave quicker due to more exit opportunities.
Increased number of mitochondria:
-increased FFA oxidation and decreases PFK activity
-decreased pyruvate formation
-decreases lactate and H+ formation

Question 24

example of a physiological control system in set point theory

Answer 24

glucose concentration, fat cell size, body weight which then influences the hypothalamus and then the diet

Question 25

example of a cognitive signal system system in set point theory

Answer 25

cognitive, conscious, signals like how do I look or perception of effort which then will affect body weight due to an increase or decrease in feeding

Question 26

progressive resistance training (PRE)

Answer 26

to improve strength weight training must employ the overload principle by periodically increasing the amount of weight used in a particular exercise.

Question 27

Proprioceptive neuromuscular facilitation

Answer 27

a stretching technique in which the person stretching pushes in the opposite direction of desired to stretch which will then improve the overall ability of the person to stretch in the other direction.

Question 28

tapering

Answer 28

the reduction of training several days prior to competition in order to make sure performance is maximal during the event.

Question 29

ferritin

Answer 29

a molecule which binds iron to it located in the liver. this is where a majority of the iron with in the body is located.

Question 30

provitamin

Answer 30

a precursor to vitamins

Question 31

transferrin

Answer 31

a molecule which iron is bound to in the blood

Question 32

twenty four hour recall

Answer 32

a method of attempting to remember all of the foods that you ate with in the last hour.

Question 33

AMPK

Answer 33

A signaling molecule that is activated during high intensity interval training due to changes in muscle fiber energy levels. regulates energy producing pathways. also associated with gene expression of factors related to fatty acid oxidation and mitochondrial biogenesis.

Question 34

bradycardia

Answer 34

the slower resting heart rate associated with endurance training.

Question 35

calcineurin

Answer 35

a phosphatase that participates in multiple several adaptive processes in the muscle, fiber growth/regeneration, fast to slow fiber type transition.

Question 36

CaMK

Answer 36

a stimulator of PGC-1alpha

Question 37

IGF-1

Answer 37

contractile activity stimulates the secretion of this molecule to stimulate the promotion of protein synthesis

Question 38

NFkB

Answer 38

a promoter of the synthesis of antioxidants that is created due to the presence of free radicals

Question 39

PGC-1alpha

Answer 39

a key molecule that is considered the master regulator of mitochondrial biogenesis. it also stimulates angiogenesis, fast to slow muscle fiber type shift, and the creation of antioxidant related enzymes.

Question 40

P38

Answer 40

a kinase that important in signaling. stimulates mitochondrial biogenesis by activating PGC-1alpha.

Question 41

mitochondrial biogenesis

Answer 41

the process by which cells increase their individual mitochondrial mass

Question 42

definition of afterload

Answer 42

the peripheral resistance against which the heart has to push against in order to get blood into the aorta which affects stroke volume.

Question 43

What is a MET

Answer 43

an expression of energy expenditure at rest. 1 kcal per kg per hour.

Question 44

hypertrophy adaptation related to increase in strength

Answer 44

a. increases the fiber cross-sectional area because of an increase in myofibrillar proteins. b. This increases the total number of actin/myosin filaments in the fiber due to the addition of sarcomeres in parallel to the existing sarcomeres, resulting in muscle fiber hypertrophy.

Question 45

catecholamine

Answer 45

organic compounds like epinephrine, norepinephrine, and dopamine.