intro to exercise physiology

Question 1

ATP splits into what 3 things?

Answer 1

ADP, phosphate, energy

Question 2

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

Answer 2

phosphocreatine system

Question 3

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

Answer 3

anaerobic glycolysis

Question 4

metabolic by-product of anaerobic metabolism. has a half-life of 15-25 minutes and is cleared in a matter of hours

Answer 4

lactic acid

Question 5

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

Answer 5

aerobic cellular respiration

Question 6

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

Answer 6

physical exercise

Question 7

how the body responds to a single bout of exercise

Answer 7

acute exercise response

Question 8

how the body responds over time to the stress of repeated bouts of exercise

Answer 8

training adaptations

Question 9

number of times a movement is repeated

Answer 9

repetitions/reps

Question 10

a number of repetitions grouped together

Answer 10

set

Question 11

performing a given exercise until you cannot perform another repetition with proper technique

Answer 11

“…to failure”

Question 12

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.

Answer 12

muscular strength

Question 13

the ability of the neuromuscular system to generate and control forces during functional activities

Answer 13

functional strength

Question 14

the ability to produce low-intensity repeated activities over prolonged time frames

Answer 14

muscular endurance

Question 15

the ability of a joint or series of joints to move through a full range of motion (ROM) without injury

Answer 15

flexibility

Question 16

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

Answer 16

acute exercise

Question 17

initial strength gains (4-8 weeks) in muscle are primarily due to what?

Answer 17

neural adaptation

Question 18

motor learning, increased motor unit recruitment, increased rate and synchronization of firing

Answer 18

neural adaptiation

Question 19

muscular strength gain after 4-8 weeks are primarily due to increased protein content causing what?

Answer 19

hypertrophy

Question 20

increased muscle capillarization, increased number and size of mitochondria, and increased energy substrate storage are all indicators of an increase of what?

Answer 20

muscular endurance

Question 21

what is a risk if flexibility/ROM training is improperly applied?

Answer 21

hypermobility

Question 22

acronym of FITT for the parameters of exercise stands for what?

Answer 22

frequency, intensity, time, type

Question 23

parameter of exercise: how often the exercise is performed per day or per week. depends on the goal, mode of exercise, intensity

Answer 23

frequency

Question 24

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

Answer 24

intensity

Question 25

parameter of exercise: how long the activity is performed.

Answer 25

time

Question 26

parameter of exercise: what is the activity being performed.

Answer 26

type

Question 27

amount of time between sets. ranges from 1-2 minutes (low intensity) to 4-5 minutes (high intensity)

Answer 27

rest interval

Question 28

principle of training: selecting the exercise that is best suited to meeting the goal

Answer 28

specificity

Question 29

principle of training: to achieve the goal, you must challenge the system beyond its current level, manipulate FITT

Answer 29

overload

Question 30

principle of training: allow sufficient time between exercises (sets and days/week)

Answer 30

recovery

Question 31

principle of training: to achieve the goal, you have to move beyond the adaptation

Answer 31

progression

Question 32

principle of training: once the goal has been achieved, it can be maintained with a reduction of 1/3-2/3 frequency as long as intensity is maintained

Answer 32

maintenance

Question 33

the partial or complete loss of training-induced adaptations. adaptations are reversible. may occur for many reasons

Answer 33

detraining

Question 34

muscle tenderness, pain on palpation, stiffness after exercise. typically starts about 8 hours after, peaks in 24-48 hours and dissipates in a few days.

Answer 34

delayed onset muscle soreness (DOMS)

Question 35

factors included in current models of DOMS: unaccustomed high intensity exercise causes this chain reaction

Answer 35

damage to structural proteins in muscle fibres. inflammatory and immune processes activate, which irritates nerve endings