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ACE Personal Training > Lesson 3: Physical Activity > Flashcards

Lesson 3: Physical Activity Flashcards

Learn the benefits, components and sections of physical exercise.

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1
Q

What are the 7 basic benefits of exercise in children and adolescents?

A 
Reduced risk of depression
Reduced stress
Improved cardio-respiratory fitness
Improved muscular fitness
Improve metabolic health biomakers
Improved cardiovascular
Favorable body composition
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2
Q

What are 10 basic benefits of exercise in adults or elderly?

A 
Reduced abdominal obesity
Improved cardiovascular function
Improved blood lipid profile
Improved glucose control
Improved bone density
Improved cognitive function
Improved sleep
Weight loss
Lowered heart rate
Lowered systolic/diastolic blood pressure
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3
Q

What will exercise lower the risk of for adults and elderly? (9)

A 
Consistent exercise and movement will lower the risk of:
Early death
Coronary heart disease
Stroke
High blood pressure
Adverse blood lipid profile
Certain cancers such as colon, breast, lung, endometrial, 
Type 2 Diabetes
Metabolic Syndrome
Osteoporosis
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4
Q

What are the 5 main components of physical fitness?

A
  1. Muscular Fitness
  2. Cardiovascular/cardio respiratory
  3. Flexibility
  4. Body Composition
  5. Mind/Body Vitality
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5
Q

What are the components of muscular fitness?

A
  1. Muscular strength - the maximal force a muscle can exert during a contraction.
  2. Muscular endurance - the ability a muscle/muscle group can exert force against resistance over a period of time (without fatigue.)
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6
Q

How do you measure muscle endurance?

A

Muscular endurance is assessed by measuring the length of time the muscle can exert force without fatigue or the number of reps that can be performed before fatigue.

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7
Q

What is cardiovascular/cardio respiratory endurance?

A

The maximal capacity of the heart, blood vessels and lungs to deliver oxygen and nutrients to the working muscles so that energy can be produced.

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8
Q

What is the definition of flexibility?

A

The ability to move joints through their normal full range of motion.

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9
Q

What is an adequate level of flexibility required for?

A

Flexibility helps us with daily tasks but it also reduces musculoskeletal injuries, improves posture and allows our bodies to bend and reach with comfort.

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10
Q

What does body composition refer to?

A

Body composition is the ratio of lean body mass and body fat.

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11
Q

What is lean body mass and how does it deplete?

A

Lean body mass are the body’s muscles, bones, nervous tissue, blood, skin and organs.

It often depletes due to age, disease and inactivity.

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12
Q

What is adipose tissue and its role?

A

Adipose tissue is body fat. It’s role is to store energy for later use.

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13
Q

What can adipose tissue be divided into and what are the differences between the two?

A

Adipose tissue can be split into essential fat which is vital for maintenance of life and reproductive organs; and storage fat which is excess fat (i.e obesity.)

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14
Q

What is Adenosine Triphosphate?

A

ATP is a complex organic chemical that provides energy to cells during exercise.

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15
Q

What is lactate?

A

Lactate is a by product of lactic acid that is created when sugars are broken down with no oxygen present.

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16
Q

What is hemoglobin?

A

Hemoglobin is a protein in red blood cells that specifically bonds with oxygen molecules.

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17
Q

What is cardiac output?

A

Cardiac output is the Heart Rate (BPM) x Stroke Volume.

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18
Q

What is stroke volume?

A

Stroke Volume is the quantity of blood pumped per heart beat.

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19
Q

What are the 3 uses for amino acids?

A
  1. Growth and repair of cellular structures
  2. Exreted as waste product.
  3. During starvation mode, converted into glucose in the liver and used in nerves or muscles
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20
Q

What constitutes as aerobic exercise?

A

Any rhythmic activity that targets large-muscle groups and can be sustained for 20+ minutes.

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21
Q

What is the steady state?

A

The state during exercise in which oxygen use meets the energy demands.
It sits below the lactate threshold.

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22
Q

What is the VO2 Max?

A

VO2 Max is the maximum range of oxygen the body can consume and use during exercise.

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23
Q

What does the parasympathetic nervous system help with?

A

It helps keep the heart rate, blood pressure and metabolism low.

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24
Q

What are catecholamines? (Give examples.)

A

Catecholamines are hormones made by the kidneys.

They are epinephrine and norepinephrine.

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25
Q

What does EPOC stand for/what is it?

A

Excess Post-Exercise Oxygen Consumption.
The stopping of exercise that allows cardiac output, respiratory ventilation and blood pressure to slowly return to normal.

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26
Q

What is the Q10 Effect?

A

A physiological phenomenon where chemicals react twice as fact due to an increase of 10 degrees.

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27
Q

What is the VT1?

A

VT1 is the first ventilatory threshold.
It is when you initiate exercise and lactate starts to accumulate in the blood, the body responds by increasing respiration (hyperventilating) to get rid of the excess CO2 that is coming in to our system. Heart rate slowly increases but talking should still be fine.

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28
Q

What is the VT2?

A

VT2 is the second ventilatory threshold.
This is the second stage where lactate is now increasing alongside the intensity of exercise. The amount of CO2 becomes too much to ‘blow off’ via VT1 and so breathing becomes heavier, talking is more difficult and heart rate increases.

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29
Q

What is the ventilatory threshold?

A

The hyperventilation that occurs due to the body trying to get rid of excess CO2 caused by reaching the anaerobic threshold.
It has both VT1 and VT2.

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30
Q

What happens if the body cannot reach a steady state?

A

Anaerobic metabolism will continue to produce ATP and the anaerobic threshold will have been met which will cause hyperventilation and lactate to progressively accumulate in the blood - meaning exercise can only be performed here for a few minutes.

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31
Q

What are the two systems within the autonomic nervous system?

A

Parasympathetic and sympathetic systems.

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32
Q

Which autonomic nervous system is dominant when the body is at rest?

A

Parasympathetic.

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33
Q

What happens when parasympathetic fibers react to acetylcholine?

A

A decrease in HR.

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34
Q

What are the systolic and diastolic blood pressures?

A

Systolic - BP reading during contract or ejection phase.

Diastolic - BP reading during filling phase.

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35
Q

What is gluconeogensis?

A

A metabolic process where glucose is formed in the liver by non-carbohydrate sources such as lactate or amino acids.
It can help blood glucose levels during exercise.

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36
Q

Does systolic and diastolic blood pressure increase or decrease with exercise?

A

Decrease.

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37
Q

What happens when the parasympathetic system decreases?

A

This will only happen when the sympathetic system starts to take over and the body goes in to fight or flight mode.

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38
Q

What and where does the sympathetic system send signals to?

A

It sends signals to the nervous system to stimulate cardiovascular response and sends signals to the adrenal glands to release epinephrine and norepinephrine in to the blood stream.

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39
Q

What happens during EPOC?

A

The body can slowly return to its regular cardiac output, respiratory ventilation and blood pressure.

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40
Q

What happens with any energy still being produced during EPOC?

A

It is used to replenish the depleted phosphagens and eliminate any built up lactate that isn’t cleared via the blood.

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41
Q

What is the Anaerobic Threshold?

A

When the intensity of exercise becomes too much and the body cannot meet the metabolic demands so it gains ATP Production from the anaerobic metabolism.

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42
Q

What is caused by the Anaerobic Threshold?

A

A sudden halt of exercise and hyperventilation due to an accumulation of lactate in the blood and high EPOC levels.

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43
Q

Why does the body hyperventilate when it reaches the Anaerobic Threshold?

A

The body is trying to remove acid metabolites from its system but CO2 provides a powerful block therefore we increase our respiration to rid of the excess CO2.

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44
Q

In what way does the heart rate increase during aerobic exercise and how does it affect O2?

A

The HR and O2 both increase linearly with increased exercise intensity.

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45
Q

How much does Stroke Volume increase before it plateaus?

A

To about 40/50%.

46
Q

Why would systolic BP increase during exercise?

A

Due to the increased contractile strength of the heart and therefore need to push more blood through the circulatory system.

47
Q

Why would Diastolic BP decrease slightly during exercise?

A

It decreases to allow more blood to enter the muscles during exercises as blood vessels within the working muscles vasodilate.

48
Q

Why does pulmonary ventilation increase during exercise?

A

To allow more oxygen in to the red blood cells within the lungs.

49
Q

What is Diastolic BP?

A

The measurement of pressure in your arteries during the relaxation phase of the cardiac cycle AKA when your heart is in between beats.

50
Q

What is Systolic BP?

A

The measurement of pressure in your arteries during a contraction of the heart.

51
Q

Where is blood transported during exercise and why?

A
  1. To active muscles to produce ATP.

2. To skin to help evaporate metabolic heat that is produced during exercise.

52
Q

What does epinephrine cause during exercise and why?

A

It causes glycogenolysis to allow blood glucose levels to remain high and provide fuel to the exercising muscles.

53
Q

What is glycogenolysis?

A

The release of glucose from the liver.

54
Q

What is the term ‘blood lactate accumulation’ used to describe?

A

VT2.

55
Q

What 2 adjustments have to occur in the body’s blood flow to meet the muscles demand during exercise?

A
  1. An increase in cardiac output.

2. Redistribution of blood from inactive organs to active skeletal muscle.

56
Q

What does the Sinoatrial Node instrically control?

A

The regulation of heart rate.

57
Q

Where is the Sinoatrial Node located?

A

The posterior wall of the right atrium.

58
Q

What is depolarization?

A

The decrease of electrical potential across a membrane.

59
Q

What is repolarization?

A

The restoration of the difference in charge following depolarization. From a positive value back to negative.

60
Q

With no involvement, how would the heart naturally beat?

A

Steadily at 100BPM as the sinoatrial node would spontaneously depolarize and repolarize it to provide stimulus for contractions.

61
Q

Where is the Atrioventricular Node located?

A

Off the right atrium.

62
Q

What does the Atrioventricular Node do?

A

Provides branches for ventricular contractions.

63
Q

How do parasympathetic fibers reach the heart and what impact does this have?

A

Via vagus nerves which release acetylcholine and decreases the SA and AV Nodes activity which helps to reduced heart rate.

64
Q

What is parasympathetic tone?

A

When the heart is under the influence of the vagus nerves at rest.

65
Q

How do sympathetic fibers reach the heart and what impact does this have?

A

Via cardiac accelerator nerves which supplies the SA Node and Ventricles. This causes the release of catecholamines which causes the heart to beat faster and increases its force of contractility.

66
Q

What is the strength of ventricular contraction influenced by?

A

The volume of blood in the ventricles post-diastole.

67
Q

What is diastole?

A

When the heart refills after emptying during systole.

68
Q

What is the Frank-Starling Mechanism?

A

When a rise in cardiac contractility results in an increased volume of blood pumped per beat.

69
Q

What is vasoconstriction?

A

The constriction of blood vessels that increase blood pressure.

70
Q

How does sympathetic stimulation influence blood flow? (2)

A
  1. Producing vasoconstriction in non-exercising muscles

2. Producing vasodilation in exercising muscles

71
Q

What is vasodilation?

A

A process that preps the muscles at the beginning of exercise by allowing more blood in to the tissue.

72
Q

What occurs with vasodilation as duration/intensity of exercise increases?

A

Vasodilation increases and a reflex arises from accumulated metabolites to allow the body to meet the increased needs.

73
Q

Does sympathetic or parasympathetic activity cause vasoconstriction in non-exercising muscles to alter blood flow for exercise?

A

Sympathetic.

74
Q

Does sympathetic or parasympathetic activity influence the Frank-Starling Mechanism.

A

Sympathetic.

75
Q

Where does sympathetic activity shift blood flow from and to during exercise through vasoconstriction of the arteries that supply viscera?

A

From abdominals to active muscles.

76
Q

What is viscera?

A

The internal organs in main cavaties.

77
Q

What is blood pressure influenced by during exercise?

A

By the nervous and endocrine systems and the change in diameter of active-muscle arterioles (such as vasoconstriction/vasodilation.)

78
Q

Blood pressure increases during exercise as a result of what?

A

increased cardiac output.

79
Q

Why would there be a slight decrease in Diastolic Blood Pressure during exercise?

A

Due to increased vasodilation of arteries because of the exercise bout.

80
Q

Why does Systolic Blood Pressure increase during exercise?

A

Due to the increased cardiac output (heart contractility and stroke volume) which requires more blood and force to leave the heart.

81
Q

Post-exercise, you are now resting, where does the previous change of cardiac output point 15-20% of its blood?

A

Towards skeletal muscle.

82
Q

At maximal exercise, where does cardiac output point 80-85% of its blood?

A

To active skeletal.

83
Q

During exercise, do the kidneys and gastrointenstinal tract still receive the same amount of blood?

A

No, the amount of blood flow to these areas are diminshed but not fully stopped.

84
Q

During exercise and at max exercise point, does the skin still receive the same amount of blood flow?

A

No, during exercise the blood flow increases but at max intensity it decreases again.

85
Q

Why might there be a 10-20% decrease in blood volume at the early stages of exercise? (3)

A
  1. There is an increase in hydrostatic pressure from muscle contraction which squeezes fluid out of the blood stream.
  2. There is an increase in osmotic pressure in the interstitial fluid space around the muscle cells due to accumulated metabolites.
  3. Any fluid lost to sweat will also contribute.
86
Q

What changes occur in the body to preserve blood volume during exercise? (3)

A
  1. A progressive increase in heart rate at steady-state to maintain cardiac output and offset small loss in stroke volume due to fluid loss.
  2. Vasoconstriction in non-exercising regions to maintain peripheral resistance and blood pressure.
  3. A release of hormones to help reduce water and sodium loss within the body.
87
Q

Where does vasopressin act on and what does it do?

A

Acts on the kidneys and blood vessels. It reduces urine output and helps the kidneys reabsorb water in to the body.

88
Q

What does aldosterone do?

A

Conserves sodium in the kidneys and distal tubules, secrets potassium and reabsorbs water.

89
Q

What do antidiuretic hormones mainly do?

A

Control the amount of water in your blood.

90
Q

What is transient hypertrophy and what is it often referred as?

A

A temporary increase in fluid accumulation, from blood plasma, in the intracellular and interstitial spaces of the muscle.
It is often referred to as the ‘pump.’

91
Q

What is venous return?

A

The flow of blood back to the heart.

92
Q

If cardiac output increases during exercise, what must also increase to ensure blood doesn’t accumulate in either systemic or pulmonary circulations?

A

Venous return.

93
Q

How does the skeletal muscle pump aid venous return during exercise?

A

As the muscles contract. their veins compress so that the blood within them is forced towards the heart. Between contractions, the veins re-fill so that with the next contraction, more blood is forced to the heart.

94
Q

What is minute ventilation (VE)?

A

The total volume of air entering the lungs in a minute.

95
Q

Why is there a premature increase in breathing/ventilation just before exercise?

A

The anticipation of exercise causes stimulation of the motor cortex which causes the ventilation/breathing.

96
Q

In terms of ventilatory regulation, what significant changes occur during exercise? (3)

A
  1. An increase in oxygen to the working tissues
  2. An increase of CO2 to the lungs
  3. Minute ventilation
97
Q

What form of exercise accounts for the greatest impact on oxygen intake and CO2 production?

A

Aerobic exercise.

98
Q

What is tidal volume?

A

The volume of air inhaled vs volume exhaled per breath.

99
Q

The Sinoatrial Node is located in which chamber of the heart? What is it sometimes referred as?

A

right atrium

sometimes referred as the pacemaker of the heart

100
Q

What 3 changes take place to preserve blood volume?

A
  • a progressive increase in HR at steady-state to maintain cardiac output and offset small decrease inSV due to fluid loss
  • a compensation in BP via further vasoconstriction in the non-exercising region to maintain peripheral resistance and BP
  • a release of hormones (antidiuretic, vasopressin, aldosterone) to help reduce water and sodium loss
101
Q

What is the primary advantage of the increase in blood volume that results from cardiorespiratory exercise?

A

enhanced oxygen delivery to working muscles

102
Q

True or false, during exercise there is an increase in both diastolic and systolic BP? Why?

A

False.
SBP increases due to increased cardiac output to deliver blood into the exercising muscles but DBP stays the same due to vasodilation within the exercising muscles which allows more blood to drain from the arteries through the arterioles into the muscle capillaries.

103
Q

True or false, a decrease in parasympathetic activity will cause a decrease in HR.

A

False

104
Q

Is the parasympathetic or sympathetic system inhibited with the onset of exercise?

A

Parasympathetic

105
Q

Why does blood accumulating in the ventricles of the heart lead to an increased amount of blood being ejected during contraction?

A

Because an increase in ventricular volume at the end of the cardiac cycle will stretch the cardiac muscle fibers which improves the force of contraction. Therefore, a rise in cardiac contractility results in an increased amount of blood pumped per beat.

106
Q

What hormone dilates the respiratory passages and reduces the digestive activity and bladder emptying during physical activity? Why?

A

Epinephrine dilates the respiratory passages to aid in moving air in/out of the lungs and reduces digestive activity and bladder emptying during exercise.

107
Q

Which slow-acting hormone stimulates the mobilization of free fatty acids from adipose tissue, mobilizes glucose synthesis in the liver and decreases the rate of glucose utilization in the cells? Why?

A

Cortisol

108
Q

What is cortisol and where is it released from?

A

A glucocorticoid released from the adrenal cortex

109
Q

Are epinephrine and glucagon fast or slow moving hormones?

A

Fast

110
Q

Is cortisol a slow or fast moving hormone?

A

Slow

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