Brainscape's Knowledge GenomeTM

Browse over 1 million classes created by top students, professors, publishers, and experts.


See full index

Exercise Physiology > Lecture 1 > Flashcards

Lecture 1 Flashcards

1
Q

What is fitness?

A

Multidimensional: physical, emotional, social and intellectual components
Ability to adapt to the elands and stresses of physical efforts

How well did you know this?
1
Not at all
2
3
4
5
Perfectly
2
Q

Physical Fitness

A

The ability of the body to adjust to the demands and stresses of physical effort

  • thought to be a measure of health, limits
  • achieved (need to work at it to get it)
How well did you know this?
1
Not at all
2
3
4
5
Perfectly
3
Q

Exercise

A

a subset of physical activities that are planned, sturcutures and designed to improve or maintain physical fitness

How well did you know this?
1
Not at all
2
3
4
5
Perfectly
4
Q

What are the 5 components (types) of physical fitness?

A
  1. muscular endurance
  2. muscular endurance
  3. cardiorespiratory endurance
  4. flexibility (least important)
  5. Body composition
How well did you know this?
1
Not at all
2
3
4
5
Perfectly
5
Q

What is muscular strength?

A

the ability of muscle or muscle group to exert force against a resistance
- commonly measured as maximal value

How well did you know this?
1
Not at all
2
3
4
5
Perfectly
6
Q

How is force measured?

A

Force = mass x acceleration

How well did you know this?
1
Not at all
2
3
4
5
Perfectly
7
Q

______ and ______ are synonymous (greater muscle mass results in greater _____)

A

force and strength

How well did you know this?
1
Not at all
2
3
4
5
Perfectly
8
Q

What is work?

A

work= force x distance

How well did you know this?
1
Not at all
2
3
4
5
Perfectly
9
Q

What is power?

A

work/time
generating forces quickly
ballistic force

How well did you know this?
1
Not at all
2
3
4
5
Perfectly
10
Q

How do you measure muscle strength?

A
  • cable tensiometry
  • dynamometry (1-RM)
  • computer-assisted, electromechanical and isokinetic methods
  • resistance-training equipment
How well did you know this?
1
Not at all
2
3
4
5
Perfectly
11
Q

Does exercise make you live longer?

A

No, it just reduces of all cause mortality

How well did you know this?
1
Not at all
2
3
4
5
Perfectly
12
Q

What are strength - testing considerations?

A
  • standardize pretesting isntructions
  • uniformity of warm up
  • adequate practice
  • standardize testing protocol
    body position; joint angles; reps; scoring criteria
  • score relative to body size
How well did you know this?
1
Not at all
2
3
4
5
Perfectly
13
Q

What is muscular endurance?

A

The ability of muscle or muscle group to sustain a given level of force (static exercise) or to repeatedly contract and relax (dynamic exercise) at a given resistance

How well did you know this?
1
Not at all
2
3
4
5
Perfectly
14
Q

What does muscular endurance determines?

A

performance capacity in events that occur over longer periods of time
i.e.: rowing, swimming, cross country skiing, etc

How well did you know this?
1
Not at all
2
3
4
5
Perfectly
15
Q

What is static exercise?

give example

A

involves sustained contractions

  • often compromises blood flow, leading to an accumulation of metabolic by-products and fatigue
    ex: plank
How well did you know this?
1
Not at all
2
3
4
5
Perfectly
16
Q

What is dynamic exercise?

give example

A

involves continuous rhythmical contractions and relaxations
allows o2 to be continually delivered to a muscle and for waste by products to be removed.
i.e.: marathon running

How well did you know this?
1
Not at all
2
3
4
5
Perfectly
17
Q

What is cardiorespiratory endurance?

1) definition
2) how does it produce energy
3) what systems does it involve
4) what is the ma

A

the ability of the body to perform prolonged, large muscle, dynamic exercise at moderate to high levels of intensities

  • the ability to produce energy though an improved delivery of 02 to working muscles
  • involves the cardiovascular and respiratory systems
How well did you know this?
1
Not at all
2
3
4
5
Perfectly
18
Q

What is the major function of the cardiorespiratory system?

A

provide oxygen to tissues

- needed for exertion over longer periods of time

19
Q

what is aerobic power?

A

the maximal rate at which the body can take up, transport, and utilize oxygen (per unit time = power)
- expressed as maxVO2

20
Q

What is the Fick equation?

A

VO2=Q x (a-v) O2 difference

Q=SV X HR
- what is going and what is extracted

21
Q

What is aerobic specificity?

A

High aerobic power in one event doesn’t ensure a high power in another event

high aerobic does not equal high anaerobic power

  • high aerobic power usually indicates above average power in related activities
22
Q

What are the cardiorespiratory system components?

A 
Heart: pump
Lungs: gas exchange 
Arteries, arterioles: distribution system
Capillaries: exchange vessesls
Veins: collect and return system
23
Q

What is flexibility?

A

the ability of a joint to move through hits full range of motion

24
Q

How is flexibility determined?

A

join structure, muscle length and muscle elasticity

you can work at this

25
Q

What is body composition?

A

the body’s relative amounts of fat mass and fat free mass (bone, water, muscle, CT and organ tissues, teeth)

26
Q

what is the first sign of tetnus?

A

lock jaw

27
Q

what is recommended by CSEP and ACSM?

A

adults should engage in 30-60 minutes of moderate intensity activity on most (preferably all) days of the week

moderate-intensity aerobic activities are equivalent to a brisk walk (15-20min.milke) or ~4-6 METS

28
Q

What is FITT?

A 
Frequency = # of times, days/week
Intensity = %HRR, %HR, RPE
Time = duration, reps/sets, work:rest ratio
T = continuous interval, circuit (mode): running, biking, swimming
29
Q

What is training frequency?

  • difference of athletes vs. general
  • other differences
A

Depends on the goals of the individual

  • athletes may train 2-10 times per work strength and cardiovascular endurance
  • weight loss/strength/endurance gains: 4 - 6 sessions/week
30
Q

What is training intensity?

A

degree of simulation or intensity of exercise per unit of time.

  • the most important component of strength training
  • becomes the benchmark, or staring pt for defining relative intestines to plan workouts.
31
Q

What is training time?

A

referes to the total time devoted to developing fitness

- based n the duration of each training session and frequency of training per week, onto or year.

32
Q

What is type of exercise? (Mode)

A

fitness developed is dependent upon the type of physical exercises practiced
- exercises differ in spatial and dynamic structure, complexity, difficulty (weighted vs. unweighted)

33
Q

Name the training principles.

A

specificity
overload
progressive resistance
reversibility

34
Q

What is the principe of specificity?

- give an example

A

the responses to exercise are specific to the nature or type of exercise performed
example: Ewald (strength) and otto (endurance)

35
Q

What is the overload principle?

A
  • increases are most effectively developed when the muscle or muscle group is overloaded (stressed)
  • a resistance greater than it normally encounters
  • if a resistance is what is normally encountered, strength will be maintained but NOT increased
36
Q

Name the 6 factors with overload

A
  1. increases the resistance
  2. the number of reps
  3. the speed on contraction
  4. decrease the rest interval for endurance improvements or lengthening the rest interval or strength gains
  5. increase the volume (sum of the repetitions performed multiplied by the resistance used)
  6. Using any combination of the above
37
Q

What is the principle of progressive resistance?

A

since overloaded muscle increases its strength it will eventually no longer provide an adequate stimulus

  • –> (the overload becomes a normal load)
  • for this reason the resistance should be periodically increased throughout the weight training program

1) with training one adapts HR for a given pace will decrease (now “lesser” load stress; smae pace is now a lower % of max HR)

38
Q

How do you calculate max HR?

A

max HR = 220-age

39
Q

What is absolute value?

A

Litres/min

the larger you are the larger this value

40
Q

What is relative maxvo2 value?

A

ml/kg/min or ml/kg lbm/min

41
Q

What is the principle of reversibility

A
  • when a person STOPs exercising the benefits previously gained are LOST
  • fitness benefits cannot be stored
42
Q

Why do people train high and live low?

A

less pressure as you go in altitude –> less dense –> less o2 molecules –> breath heavier to obtain the specific number of o2 molecules to live but a consequence is your breath out more co2 and changes your pH. your heart rate will drop

43
Q

how much o2 do you need to live?

A

quarter of a litre per min

3.5 ml/kg/min

Exercise Physiology (9 decks)

Brainscape helps you reach your goals faster, through stronger study habits.
© 2024 Bold Learning Solutions. Terms and Conditions