Midterm 1 Flashcards
1
Q
exercise physiology definition
A
is concerned with the study of how the body changes to the acute
stress of exercise / physical activity and the chronic stress of physical training
2
Q
acute
A
Initial physiological response to a single or short bout of exercise: AJUSTMENT to exercise
3
Q
chronic
A
Long term physiological response to exposed repeated bouts of exercise: ADAPTATION to exercise
4
Q
Many roles of exercise
A
- allows us to measure functional status
- reveal strengths and limitations
- exercise the “stress” systems, with goal of adaptation
5
Q
how do we get adaptations?
A
stress + recovery= adaptation
6
Q
adaptation explained
A
exercise causes body to be imbalance and disturbs homeostasis. Body eventually recovers and gets stronger with proper recovery
7
Q
training definition
A
stimulation of biological adaptations that result in an improvement in performance in a given task
8
Q
conditioning definiton
A
process of training and accustoming a person to behave a certain way or to accept certain circumstances
9
Q
overload definition
A
increasing demands on system, creating stimulus for adaptation
10
Q
progressive overload definition
A
adaptation will be ceased or reduced if training stimulus is not progressively increased
11
Q
duration definition
A
total time stimulus is provided over a single training session
12
Q
frequency definition
A
how often an athlete trains at a given time
13
Q
intensity of training
A
amount of WORK per time of training
14
Q
how is intensity measured
A
measured in VO2max, 1 RM, HRmax, pace, power output ,resistance, reps, BPM, RPE
15
Q
volume of training
A
product of intensity, duration, and frequency
16
Q
is increasing volume of training beneficial?
A
benefits up to a certain point, then reduced effectiveness of increasing volume
17
Q
rest vs recovery definition
A
rest: any period not engaged in exercise, part of broader recovery process
recovery: where adaptation can occur, repair, protein synthesis, replenish
18
Q
workout density
A
amount of time athlete is active in workout
19
Q
training density
A
amount of training per unit time (ex. 3 workouts a week)
20
Q
training load
A
volume, intensity,density, duration of workout: degree of perturbation of homeostasis imposed by training stimulus
21
Q
recoverability
A
the ability to resume work after an effort
22
Q
how can we make adaptations last?
A
Adaptations form rapidly from high intensity work, but do not last. For adaptations to last,
they have to be formed slowly with high volume of work.
23
Q
exercise training summary definition
A
Exercise training is about the combination of key prescription variables to disrupt
homeostasis (i.e. stress) and then allow for adaptation in desired areas
24
Q
what type of movement occurs in the sagittal plane
A
flexion + extension
25
what type of movement occurs in the frontal plane
abduction + adduction
26
what type of movement occurs in the transverse plane
rotational movements
27
sagittal plane axis:
frontal axis
28
frontal plane axis:
sagittal axis
29
transverse plane
vertical axis
30
sagittal plane movement examples
squat, walking, overhead press
31
frontal plane movement examples
jumping jacks, lateral raise
32
transverse plane movement examples
golf or baseball swing, throwing
33
agonist
prime mover
34
antagonist
joint stabilization and breaking
35
what does breaking toward the end of a movement do
may protect cartilaginous joint
36
synergists
assists the prime mover: holds multi joints with movements
37
fixator
specialized synergists: immobilizes origin of angonist muscle so all tension is at the insertion point
38
type 1 lever
fulcrum in middle, effort and load both pushing down
39
type 2 lever
fulcrum on right, effort = up load= down
40
type 3 lever
fulcrum on left, effort= up load= down
41
strength definition
ability to exert force
42
acceleration definiton
change in velocity per unit time
43
work
force x displacement
44
power
work/time
45
2 major divisions of skeletal system
axial & appendicular skeleton
46
axial
80 bones: along the bodies midline
47
appendicular
126 bones: upper and lower limbs, pelvic and shoulder girdle
48
vertebral column contents
7 cervical, 12 thoracic, 5 lumbar, 5 sacral, 3-5 cox - CTL
49
5 types of bones
long bones, short bones (cuboidal round, wrists + tarsals), flat bones, irregular bones( vertebrae, sacrum, coccyx of spine) , seasamoid bones (patella & carpals)
50
3 types of joints
1. synovial(small gaps with fluid, enable dynamic movement)
2. fibrous (tightly joined bones, offers little to no movement, provides stability)
3. cartilaginous (formed where cartilage and bone meets- absorbs shock)
51
skeletal musculature contents
muscle tissue, connective tissue, blood vessels
52
epimysium
muscle
53
perimysium
fascicles
54
endomysium
myofiber
55
neuromuscular junction
motor neuron + muscle fibers-> contraction
56
sarcoplasm
Miyofiber cytoplasm: contains myofibrils and other filaments
57
sarcomeres
repeated along finer
58
myofibrils contain myofilaments
myosin and actin
59
sliding filament theory
Only small displacement of actin with each flexion of myosin crossbridge, very rapid,
repeated flexions necessary though entire muscle for measurable movement to happen
* At Rest, there is little Ca2+ present in myofibril, few XB’s bound. Some interaction of myosin
and action occur even with binding sites covered but removal of Troponin & Tropomyosin
needed for strong bond (Ca2+ release
60
excitation-contraction coupling
Sarcoplasmic reticulum stimulated by action potential, releases sarcoplasmic Ca2+, binds
with Troponin-C, moves Tropomyosin off binding sites & cross bridge forms rapidly, myosin
flexes, pulls action to midline (FORCE PRODUCED)
61
how can we produce more force at a greater velocity
i) ideal sarcomere overlap, ii) effective and frequent XB
cycling, iii) translation of neural signal to XB formation
62
events in the excitation-contraction-complex
63
exercise program=
exercise prescription + advice on sedentary behaviour/nutrition/sleep
64
Health related fitness
cardiorespiratory, neuromuscular, body composition, flexibility, balance
65
Skill related physical fitness
power, speed, agility, coordination, balance
66
is weightless a sufficient enough goal for individuals to exercise
no
67
exercise risks: cardiovascular
MI, SCD (sudden cardiac death)
68
How much higher is the risk of sedentary individuals with CAD
50x higher
69
Risk of a cardiac event decreases..... for every day habitual PA
30%
70
most adverse events in training are
MSK injuries
71
10 general principles of exercise prescription
1. Goal driven
2. Guidelines based
3. Specificity
4. Progressive overload
5. Baseline fitness
6. Diminishing returns
7. Inter-individual variability
8. Variety
9. Reversibility
10. Something is better than nothing
72
Goals are?
SMART- specific, measurable, action oriented, realistic, timely
*self determined
73
how many variables are recommended to increase at a time in progressive overload
1
74
when training deconditioned individuals its important to
start low and go slow
75
describe the health and fitness horseshoe
it represents the high potential for adaptability capacity of physiological systems
76
what is a diminishing return
each individual has a max level of which they can improve their fitness to (genetically determined)
77
When getting closer to someones diminishing return
adaptations become less and less
78
Interindividual variability
significant variability in someone response to exercise training between individuals
79
ratio of reversibility
1/3 (3 months of training can be reduced in 1 month of detraining)
`
80
key variables to include in every program
frequency, intensity, time, type, volume, progression
81
frequency general recommendations
3-5 days per week
82
low frequency recommendations
3 days per week
83
high frequency recommendations
5-7 days per week
84
what are 3 ways you can measure volume?
1. frequency * duration
2. frequency*duration*intensity
3. METs
85
What makes an exercise prescription? (key principles)
- overload
- progression
- specificity
- reversibility
- individuality
86
what principle should be increased first in less experienced clients
Volume ( frequency or duration )
87
what weeks should volume be increased
5-8
88
What weeks should intensity be increased
9-12
89
what happens if the load is not increased sufficiently
client may retain fitness but not increase fitness
90
what does the SAID acronym represent
Specific Adaptations to Imposed demands
91
Increasing specificity is more likely to induce
Neuromuscular & Metabolic adaptations
92
how many minutes per week should we accumulate of aerobic fitness
at least 150minutes per week
93
what is the recommended intensity for moderate- vigorous intensity
40-90% of HRR
94
Steady State exercise intensity
<70%
95
Beginner/low predicted intensity
30-59% HRR
96
Intermediate/average intensity
40-89% HRR
97
Advanced/high intensity
60-100% HRR
98
Health-related frequency and duration recommendations for adaptation
Frequency: 3-5x/week
Duration: <20mins
99
Sport related frequency and duration recommendations for adaptation
Frequency: 5-6x/week
Duration: 60mins (depends on athlete, endurance could be 3-5 hours)
100
Interval training frequency recommendations for adaptation
1-2x/week
101
general frequency recommendations
2-3x/week (with 24+ hours between each)
102
TUT meaning
total time under tension
103
Reps recommended for strength
1-8
104
reps recommended for hypertrophy
6-12
105
reps recommended for endurance
12-15, 15-25
106
when does grip strength peak
late 20s- progressive decline with aging
107
isokinetic
maximal contraction at a constant velocity through ROM
108
isotonic
same resistance but tension fluctuates through ROM
109
amount of training per week for max muscle growth
at least 2x per week
110
full body routine: session details
2-3 sessions per week
8-10 exercises
111
Full body high frequency spilt advantages
involves less volume per workout to allow adequate recovery
112
Upper/Lower body spilt routine frequency
4 day routine: 2x week : 2days on 1 day off 2 days on 2 days off pattern
113
alternative split routine frequency
body part per day routine:
114
114
how can we increase workload
- lifting heavier weights
- increasing the # or reps
- decreasing the rest time between sets
115
does workload/volume equal intensity
no
116
RIR
repetitions in reserve
117
intensity guidelines for most
60-80% of predicted 1RM
(mod-hard intensity)
118
Intensity guidelines for advance lifters
>80% of 1RM
119
rep guidelines for strength
2-6 rep/sets for protein synthesis
120
rep guidelines for hypertrophy
8-12 reps/sets
121
reps for muscle endurance
lower resistance (< 50% of 1 RM) 15-25 reps/sets
122
progression recommendations for deconditioned individuals
40-50% of 1RM : higher repost (10-20)
123
T or F: lighter weights lifted to voluntary fatigue can be as effective as heavier weights
true
124
optimal sets per muscle group
2-4 sets
*beginners can see improvements even with a single set (neurological adaptation)
125
rest period recommendations for general health and fitness
rest periods of 2-3 minutes between sets
126
rest period recommendations for hypertrophy
30-90 secs
127
rest period recommendations for endurance
15-60seconds
128
optimal recovery time recommendatinos
48-72 hours between sessions to promote adaptations
129
simple or straight sets explained
1-4 sets
8-15 reps
suitable for all levels
effective for building lean body tissue
130
supersets explained
2-3 consecutive exercises with rest after completing prescribed exercises within the superset
variations include:
- compound sets
- agonist-antagonist sets
- upper and lower body sets
*shortens workout time, increases efficiency, intensity, and variety
131
pyramids explained:
methods involving increasing or decreasing a weight within each set
- light to heavy
- heavy to light (drop-set)
132
circuits explained
increases overall intensity by: exercises arranged one after another with a rest period at the end of each circuit
- high intensity
- often qualify for tempo workout
- cam be aerobic training in disguise
133
tempo guidelines
- emphasize form and technique
- controlled movement through ROM
- proper breathing
- 2sec count for eccentric phase, 1 sec count for concentric
- eccentric phase integral to optimal strength development
134
proper breathing technique
Inhale, brace, exhale during concentric
135
common movement patterns
carry, hinge, push, pull, lunge,
136
compound exercises
- engage multiple muscle groups simultaneously
- important for functional fitness and overall strength
ex) bench press, squats, deadlifts
137
Isolation exercises
- target specific muscle groups
- assist in ensuring balance development and targeting weak areas
ex) bicep curls, triceps extension
138
exercise order impact
order influences force production and fatigue rates
139
what is the exercise order guideline:
- large muscle groups before small
- multijoint before single joint
- alternate upper and lower body exercises
- prioritize higher intensity exercises
140
Body weight exercise advantages & challenges
advantages: freedom of movement, mimics functional movement
challenges: difficulty for beginners and those with excess body fat
141
Machine weights advantages and challenges
advantages: safer and easier for beginners, stabilized movement
challenges: unnatural movement if not properly set, limited functional application
142
free weights advantages and challenges
advantages: freedom of movement, mimics functional movement
challenges: difficult technique for beginners, higher risk of injury
143
alternate options for equipment
- resistance bands, household objects, exercise balls, medicine balls, body bars
144
ways to apply progression
- increase load
- reduce rest
- increase exercise complexity
- vary set structure
145
benefits of a warm up
- faster contraction & relaxation fo agonist & antagonist
- improved strength and power
- lower viscosity
- improved O2 delivery
- increased blood
- increased psychological preparedness
* increased performance and decreased likelihood of injury
146
warm up purpose
prepare muscles and cardiorespiratory systems for exercise
147
warm up details
- usually 5-10 minutes (longer duration for older clients)
- normally similar modalities to exercise session but at lower intensities
ex) foam rolling, dynamic stretching, sport-specific dynamic activities
148
general warm up
light intensity aerobic: increase HR, blood flow, respiration rate, muscle temp
* stretching may follow
149
specific warm up
incorporates movements similar to exercise/sport: rehearsal of skills/movements
150
RAMP
raise, activate, mobilize and potentiate
151
RAMP warm up details
- progressive intensity increase
- should not be more than 15 minutes
- dynamic stretching
- psychological education
152
cool down details
- usually 5-10 mins
- slowly easing intensity to allow for heart and respiration to gradually safely return to normal
- metabolite clearance
- avoid rapid posture changes
- rolling?
- static stretching
153
core training benefits
transfers force between the upper and lower body
- improves posture and reduce injury risk
- enhance performance in sports and daily activities
- supports heavier lifts with better form
154
core training stabilization and balance for RT
- spinal stability
- balance and coordination
- injury and prevention
155
describe ploymetrics training
Jumping, bounding, & other high impact exercises focusing on maximizing muscle stretch reflex
156
Plyometric training benefits
- add variety, challenge, and intensity to workouts
- improves joint stability, mobility, and power
- risk of muscle damage
- advance
- good for explosive sports
157
acute responses to resistance training
- response initiated at central command
- relayed down spinal cord
- action potential transformed into specific motor unit activation pattern
- propagates through sarcolemma: calcium release
158
how do we maximize force generation from the nervous system
through MU recruitment + intramuscular coordination
- recruit as many MU as possible and send impulses at high frequencies
- synchronization of all muscles in a kinetic chain
159
low frequency
low force (twitch)
160
increased frequency
increased force (summation)
161
high frequency
max force (tetanus)
162
what does a low velocity eccentric allow
high force
163
what does a isometric pause allow
eliminates stretch reflex
164
what does a high velocity concentric allow
trains RFD
165
how can we combat muscle fatigue in prolonged tasks
Motor unit rotation
- some MU deactivate while others become active
166
frequency training options for resistance training
1: novice lifters will see gains but will plateau quickly
2: adequate
3: little evidence that it will make changes
4: benefit if you want to train more muscle groups : good for split routine
5: good for high trained, but gains will be small
167
why might we want to add an extra day of training
- extra stimulus needed for adaptive responses
- prevent stagnation and boredom
- increase upstream factors
168
what intensity/rep range is the best to work at for strength training
doesn't matter as long as it's within 1-2 reps of failure
169
what variable is the easiest to modify
volume
170
how is TUT effected by tempo
- slower tempo increases time under tension: enhances muscular endurance and hypertrophy (muscles engaged for longer periods of time)
- faster tempo decreases time under tension: beneficial for developing power (allow for greater force production)
171
what are the important skills in client briefing?
- open ended questions
- monitor responses
-
172
Warm up strategies
RAMP
173
what does RAMP stand for
Raise , Activate, Mobilize, Potentiate
174
what is a practitioner's role during warm up
- verbal and technical demonstration
- monitor
- encourage
175
Considerations in a main session
familiarity
acute client readiness (how ready are they today)
chronic client readiness (how ready are they to do this in the progression of the rest of the program)
resources
176
what to consider when choosing exercises for your client
1. Specificity: Does the exercise align with their goals?
2. Plane of Movement: Is it relevant to their daily or sport-specific motions?
3. Movement Type: Is the exercise dynamic or static? Does it suit the required intensity or
muscle recruitment?
4. Movement Pattern: Does the exercise support functional patterns needed in their
sport/activity (e.g., push, pull, squat)?
5. Open vs. Closed Chain: Does the exercise offer the necessary stability, or should the
focus be on more isolated muscle work
177
open chain exercises
distal segment free to move, not linked to another surface
178
closed chain exercises
distal segment is fixed/stationary, often in contact with surface
179
framework for exercise sessions
Step 1: Identify the Goal(s) – What does the individual want to achieve (e.g., strength,
endurance, rehab, sport performance)?
Step 2: Analyze Movement Needs – What type of movement is required for their
sport/activity (e.g., is it multi-directional? High power output? Postural stability)?
Step 3: Apply the Framework – Based on the identified goal and movement needs,
consider specify, plane of movement, movement type, movement pattern, kinetic chain
Step 4: Adapt Based on Individual Needs – Customize exercises further based on the
individual’s fitness level, mobility, and any injury considerations.
Scaffolding the framework
180
What is auto regulation
adjustment of resistance training based on individuals readiness to train on a daily weekly basis
181
