Final exam Flashcards
What is the difference between physical activity and exercise?
Physical activity is anything that increases expenditure. Exercise is planned structured activity that is done for a purpose.
What are the most important factors related to musculoskeletal injury?
Intensity of exercise and type of exercise
What is the benefit of the Par Q?
Allows for persons normally screened out of PA to be screened back into participation
What is the abnormally uncomfortable awareness of breathing?
Dyspnea
What is pain that occurs in the lower extremities with an inadequate blood supply?
Intermittent Claudication
What are the 8 risk factors?
Age, Family history, smoking, BMI, Lipid Panel, Physical Inactivity, Blood Glucose, Blood pressure
If an individual is on blood pressure medication, should BP be a risk factor?
Yes
What is the equation for calculating LDL?
Total Cholesterol - HDL - (Triglycerides/5)
What are the 9 signs or symptoms?
Pain in chest/neck/jaw /arms, shortness of breath, dizziness or syncope, orthopnea/paroxysmal nocturnal dyspnea, ankle edema, palpitations or tachycardia, intermittent claudication, known heart murmur, unusual fatigue or shortness of breath with usual activities
Where does the right ventricle pump blood to?
Lungs
Where does the left ventricle pump blood to?
Body and Tissues
What is the pathway of the heart?
Right atrium, right ventricle, pulmonary artery, left atrium, left ventricle, aorta
What is required to create ATP via the oxidative energy system?
Oxygen
T or F: muscle cells have a limited capacity to store ATP
True
What are the three systems to produce ATP?
Creatine phosphate, anaerobic glycolysis, and oxidative phosphorylation
What is the creatine phosphate energy system used for?
immediate energy and quick movements- 10 seconds or less
What is the anaerobic glycolysis energy system used for?
Medium duration intense exercise cannot go over 90 seconds
What is the net energy yield of anaerobic glycolysis?
2 glucose and 3 atp
What is oxidative phosphorylation?
Uses energy from electron transport chain and Krebs cycle
What is the net product of oxidative phosphorylation?
38 ATP from Carbs and 129 ATP from fat
What is VO2?
An index of the body’s efficiency at producing work, expressed in mL/kg/min
What is VO2 max?
The maximum amount of oxygen the body can utilize during a specified period of usually intense exercise
What is steady state?
The point at which VO2 plateaus during submaximal aerobic exercise, and energy systems is equal to the energy required to perform the set intensity of work
How does aerobic exercise training affect steady state?
reduces the oxygen deficit, elevates VO2, and less ATP production required
What is EPOC?
Excess post exercise oxygen consumption
What is Stroke volume?
the amount of blood pumped by the heart per beat
What is the Fick Equation used for?
To determine VO2 max
What is HR response to exercise?
HR increases linearly with increasing workload until HR maximum is reached
What is SV response to exercise?
SV increases with workload, but only up to approximately 40-60% of VO2 max in general pop.
What is the Frank Starling Mechanism?
Enhanced venous return increases preload, stretches cardiac muscle fibers, and increases Ejection fraction
Why does SV plateau?
Why does SV plateau?
What is cardiac output response to exercise?
What is cardiac output response to exercise?
Why does SV increase initially?
Frank-Starling mechanism
What is pulmonary ventilation’s response?
increases linearly with work until 50-80% of VO2 max
What is MAP?
the average blood pressure in the arterial system during a single cardiac cycle
How many times should HR be assessed in each stage? Why?
2- to see if they reach steady state
What is Rate Pressure Product?
indicative of the workload on the heart
What is the equation for RPP?
HR x SBP
What is the RPP? 50 bpm and 116 mmHg
50x116= 5800
What is the equation to find max HR?
207- (0.7xage)
What should HR be between before workload is increased?
2 HR checks between 5 beats per minute
What are the principles to take into consideration when prescribing CV exercise?
Progressive overload, reversibility, individual differences, specificity of training
Overload principle
exercising beyond what is usual to induce adaptation, manipulating part of FITT
Heart Rate Reserve
most accurate, takes RHR into account, and parallels VO2R
What happens when sweat rate increases?
Plasma volume decreases, which decreases SV, which increases HR
What happens when plasma volume decreases?
Heart rate elevates to try and compensate and SV decreases
What in our body changes at a high altitude?
Our red blood cells increase so we have a better oxygen carrying capacity
What is the smallest contractile unit of muscle?
Sarcomere
What do sarcomeres together make?
Myofibril
What do many myofibrils together make?
Muscle fiber
Agonist
Primary mover
Synergist
Assist in movement
Antagonist
oppose movement
Type I muscle fibers are known as….
Slow twitch/Red
What are the characteristics of Type I muscle fibers
high oxidative capacity, lower contractile force capability, better for aerobic, more mitochondria
Type II fibers also known as…
Fast twitch/White
What are the characteristics of type II fibers?
high glycolytic capacity, a higher contractile force capability, better for anaerobic, less mitochondria
How are muscle fibers innervated?
Motor neuron
What motor units are recruited first?
Smaller or lower threshold motor units, mostly type I
isometric contraction
muscle contracts, but no movement at the joint takes place- “sticking place”
Isokinetic contraction
muscle contraction occurring at one speed
Handgrip strength is specific to…
joint angle being tested
What plane is jumping jacks in?
Frontal
What plane is running in?
Sagittal
What plane is chest flys in?
Transverse
Progression
The demands placed on the body must be continually increased over time to achieve long term gains
What is accommodation?
Plateau will results from lack of change in training program
What is the guideline for progression?
increase weight 5-10% per week and decrease the reps by 2-4
What is overload?
Changing the exercise or adding more advanced exercises to enhance muscular fitness
What is Dynamic Constant External Resistance?
Concentric and eccentric muscle contraction
Where do children get injured the most in RT?
Hands and feet
Where do adults get injured the most in RT?
Trunk and arm
What is an open kinetic chain? Ex?
Distal joint moves freely- leg extension, shoulder press
What is closed kinetic chain? ex?
Distal joint is stationary, closely mimics everyday activity- squat and pushup
For general muscular fitness goals, a load corresponding with a rep range of _____ at _______ 1RM is effective.
8-12, 60-80%
How many days/week of training each muscle group for maximal strength?
3
One exercise session per week has been shown to maintain strength for up to _____ months provided intensity remains constant.
3
How many minutes between sets should you rest?
2-3 mins
What is periodization?
Planned manipulations of training variables to maximize fitness adaptations- alternating between high and low intensities and high and low reps
What is the classic form of periodization?
2-4 microcycles of similar workouts but increases intensity
What is the nonlinear form of periodization?
great variation within each microcycle
What are the 2 protective reflex responses provided by proprioceptors to prevent injury?
Muscle Spindle and Golgi Tendon reflex
Muscle spindle
Receptor that provides information to the CNS about muscle length
Golgi tendon reflex
Provides information about the tension of the muscle on its tendon and inhibits contracting
How much more essential fat do women have compared to men?
4x, 12-31%
What is storage fat?
Fat that accumulates in the adipose tissue and can protect internal organ
What percentage of children are obese?
19.3%
What percent of the US population are considered overweight and obese?
72%
What percent of the US population is considered obese?
40%
What percent body fat is considered “good” for men?
12-23%
What percent body fat is considered “good” for women?
17-25%
What are the skin fold sites?
Abdominal, Triceps, Chest, Midaxillary, Subscapular, Suprailiac, Thigh
What does the NHLBI recommend in regards to weight reduction results in improved health?
5-10%
What are the components of Total energy expenditure (TEE)?
Resting energy expenditure, Thermal effect of food, Physical activity
What is the Harris-Benedict Equation?
Calculates resting energy expenditure
Carbohydrate intake- _ kcals/g
4
Protein intake- _ kcals/g
4
Fat intake- _ kcals/g
9
Alcohol intake- _ kcal/g
7
What is the body’s main source of fuel and is needed for CNS and muscles to function?
Carbohydrates
What is needed for growth, tissue repair, and immune function?
Protein
