Intro to Ex Phys Flashcards
exercise physiology
basic and applied science that describes, explains, and uses the body’s response to exercise and adaptation (multiple bouts) to exercise training to maximize human potential (performance and health)
Why study ex phys according to the founding fathers of modern exercise phys
humans are made to be physically active -
why study ex phys (2)
understand how human phys is impacted by various types of exercise/training programs and the mechanisms mediating associated change
apply understanding
- max health, performance and rehab at a personal and community level
- debunk myths and misconceptions
cost of inactivity
1 of 4 common risk factors for non-communicable diseases which are the major causes of death and disability, 6.8B/yr
to break world records
optimize performance by controling aspects that will play into the winning factor
hemotocrit
RBC%
Physical activity
all leisure and non leisure body movement produced by the skeletal muscles, resulting in energy expenditure above resting (vocational or domestic)
goal of PA is different than
exercise
exercise
single acute bout of bodily exertion or muscular activity that requires an expenditure of energy above resting level
- planned, structured, and repetitive activity for improvement of physical fitness
physical fitness
physiological state of well-being, provides, foundation for the tasks of daily living, a degree of protection from hypokinetic disease, and a basis of participation in sport
exercise response
- pattern
- affected by
physioogical responses which occurs during/immediately following an acute bout of exercise
- pattern of homeostatic disruption or change in physiological variables
- age, sex, physiological status
exercise can be classified as
modality - type of activity/sport
intensity
duration - length of time that muscular work continues
modality of sport 2
classified by energy demand (aerobic/anaerobic)
type of muscle action - continuous and rhymical, dynamic, resistance, or static
intensity of sport 2
maximal - aerobic - VO2max - max level of O2 you can bring in
submaximal - below max ability to deliver O2
hierarchy of exercise according to intensity 6
strenth - 1RM
muscle power - consider time
anaerobic power - alactic3-5sec and lactic less than 30
anaerobic capacity - alactic - 10-15sec and 90 for lactic
aerobic power (VO2MAX - 3-5 min)
aerobic capacity ( anaerobic threshold) - substrate limitation and metabolic byproducts
3 energy systems
anaerobic alactic and lactic
aerobic
energy system capacity
total amt of energy produced by an energy system in J
energy system power
max amt of energy that can be produce/unit of time measured in watts
force
massxacceleration (N)
work
forcexdistance (J) - force expressed through a displacement with no limitation on time
power
work/time(s) in watts
rate of performing work or the rate of transformation of metabolic potential to work and/or heat
ergometry
permits measurement of work and power
when selecting an ergometer, it should be 3
reliable, valid, specific
kp
kilopond which is the same is kg
kcal to kj
4.186
relative measurements 2
prorated according to some factor (body mass, lean mass, oxygen consumption)
allows for comparison between ppl of diff sizes/body composition
absolute measurements
measurements not adjusted or normalized
max strength
max force generating capacity of a muscle of muscle gp
max strength are measured as 2
one rep max - dynamic exercise
max voluntary contraction (MVC) - static exercise
muscle power
max ability to generate force as quickly as possible
peak muscle power vs RM
70% of 1RM
anaerobic power and capacity
no oxygen - high intensity exercise with the energy source from predominantly anaerobic metabolism
anaerobic power
max rate of power that can be generated through anerobic metabolism
anerobic capacity
total amount of energy/work that can be generated anaerobically
aerobic power
VO2 max - max rate of oxygen uptake by the body measured during graded exercise to exhaustion
aerobic capacity (5)
you want to be as close to VO2max as possible
total amt of work that can be completed through aerobic metabolism
point of graded exercise at which the contribution of anaerobic metacolism accelerates to supplement aerobic energy supply
expressed as a percenrage of aerobic power
upper limit for continuous exercise
6 types of exercise
short term, light to mod submax aerobic exercise
- 10-15 min, 30-69 max work capacity
long term, med to heavy submax aerobic exercise
- 30-240 min, 55-89 max work capacity
incremental aerobic exercise to maximum
- progresses in stages from light to maximal
static exercise
- %MVC
dynamic resistance exercise
- % of max weight 1RM and # of times lifted
very short term, high intensity anaerobic exercise
- often supramaximal compared to max aerobic power
training
consistent or chronic progression of exercise session designed to improve physiological function for better health or sport performance
chronic
repeating acute bouts of exercise resulting in some functional adaptation
purpose of training
alter physiological systems in such a way that physcial work capacity is enhanced through improved capacity to deviate from resting homeostasis during subsequent exercise sessions
health related physical fitness
prevention of, or rehab from disease, as well as the development of a high level of functional capacity for the necessary and discretionary tasks of life
- hypokinetic disease
sport specific physical fitness
optimizing athletic performance
training adaptations
physiological changes or adjustments resulting from an exercise training program that promote optimal functioning
8 training principles
specificity overload rest, recovery, adaptation progression retrogression maintenance individualization warmup/cool-down
specificity of training
SAID - specific adaptation to imposed demands
training effects are specific to the energy sustems used, as well as the muscle gps, jt axns and type/speed of muscle contractions
overload
training stimulus must be greater than that to which the body is accustomed
increased frequency, intensity, duration of the number of repetitions and sets, or decrease the recovery time in a program
rest, recovery, adaptation
physiological adaptation in response to disrupted homeostasis will occur only if the body is given a chance to rest
progression
as a result of adaptation, initial workload must increase to ensure continued improvement
retrogression
plateau/reversibility
physiological adaptations to training levels off or regresses
discontinuing or lowering the intensity/volume will have a detraining effect but the losses can be regained by resuming the program
maintenance
conservation of an achieved level of adaptation
although frequency and duration of exercise can usually be reduced, maintenance of intensity is required to prevent detraining effects
individuaization
each ind. responds uniquely to a training stimulus
warmup/cooldown
prepares body for exercise, limits fatigue, assists with recovery
periodization
plan for training based on a manipulation of fitness components with the intent of peaking the athlete for the competitive season
- general prep - aerobic base, body composition, preseason for immune system and weight
- specific prep - frequency, intensity, duration
- competitive phase - tapering and maintenance
- transition phase - restoration
functional overreaching
go beyong super compensation but dangerous for overtraining
model of overtraining
nueuroendocrine and immune system involved - may take weeks to years to recover
