intro to exercise physiology Flashcards
ATP splits into what 3 things?
ADP, phosphate, energy
form of ATP reformation that is unique to muscle fibres. a molecule that stores high amounts of energy and when split the energy is used tor reform ATP. happens very fast therefore is the first pathway used, provides energy for 3-15 seconds of maximal contraction. no oxygen needed, no lactic acid produced
phosphocreatine system
form of ATP reformation that uses glucose. glycolysis produces small amounts of ATP but works very quickly. no oxygen present, produces lactic acid. can supply energy for 30-40 seconds
anaerobic glycolysis
metabolic by-product of anaerobic metabolism. has a half-life of 15-25 minutes and is cleared in a matter of hours
lactic acid
form of ATP restoration that’s active when you are able to get oxygen into the cells. oxygen is delivered by myolglobin or from diffusion from the blood. uses carbs, fats, and proteins to make ATP. supplies energy for activities longer than 10 minutes
aerobic cellular respiration
a single acute bout of activity that requires energy expenditure above resting levels. typically planned and structured. designed to improve or ,maintain one or more components of physical fitnes
physical exercise
how the body responds to a single bout of exercise
acute exercise response
how the body responds over time to the stress of repeated bouts of exercise
training adaptations
number of times a movement is repeated
repetitions/reps
a number of repetitions grouped together
set
performing a given exercise until you cannot perform another repetition with proper technique
“…to failure”
the ability of contractile tissue to generate tension (contract). often viewed in the context of the maximum force that can be generated by a muscle or muscle group with one contraction.
muscular strength
the ability of the neuromuscular system to generate and control forces during functional activities
functional strength
the ability to produce low-intensity repeated activities over prolonged time frames
muscular endurance
the ability of a joint or series of joints to move through a full range of motion (ROM) without injury
flexibility
the following are responses to what kind of exercise?
increased heart rate in proportion to intensity of exercise, systolic blood pressure increases, increased blood flow to working structures and decreased to viscera, increased ventilation
acute exercise
initial strength gains (4-8 weeks) in muscle are primarily due to what?
neural adaptation
motor learning, increased motor unit recruitment, increased rate and synchronization of firing
neural adaptiation
muscular strength gain after 4-8 weeks are primarily due to increased protein content causing what?
hypertrophy
increased muscle capillarization, increased number and size of mitochondria, and increased energy substrate storage are all indicators of an increase of what?
muscular endurance
what is a risk if flexibility/ROM training is improperly applied?
hypermobility
acronym of FITT for the parameters of exercise stands for what?
frequency, intensity, time, type
parameter of exercise: how often the exercise is performed per day or per week. depends on the goal, mode of exercise, intensity
frequency
parameter of exercise: how hard someone is working. muscle strength training: 6-12 reps (to failure), 2-3 sets. muscle endurance training: 15-50 reps (to failure), 3-5 sets. aerobic training: 30 minutes, 60-80% maximum heart rate
intensity
