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Physical Activity > Midterm > Flashcards

Midterm Flashcards

1
Q

Exercise Physiology

A

studies how the body’s structure and functions are altered when exposed to acute and chronic bouts of exercise

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2
Q

Physical Activity

A

any body movement produced by muscles that results in increased energy expenditure

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3
Q

Exercise

A

physical activity that is planned, structured, repetitive, and purposeful

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4
Q

Fitness

A

a set of attributes that relates to ones ability to perform physical activity

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5
Q

Aerobic/Endurance Training

A

training that improves the efficiency of the aerobic energy producing systems that can improve cardiorespiratory endurance

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6
Q

Resistance Training

A

training designed to increase strength and muscle endurance

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7
Q

Aerobic Capacity

A

the maximal capacity for oxygen consumption by the body during maximal exertion

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8
Q

Strength

A

the maximum force a muscle or muscle group can generate

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9
Q

Muscle Power

A

the explosive aspect of strength (the product strength and speed of movement)

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10
Q

Flexibility

A

rand of motion of various joints

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11
Q

Myofibril

A

made up of sarcomeres-smallest functional units of muscle

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12
Q

Sarcomere

A

composed of filaments of two proteins, myosin, and actin which are responsible for muscle contraction

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13
Q

Type I Slow Twitch Muscle

A
  • High aerobic (oxidative) capacity and fatigue resistance
  • Low anaerobic (glycolytic) capacity and motor unit strength
  • Slow contractile speed (110ms) and myosin ATPase
  • 10-180 fibers per motor neuron
  • Low sarcoplasmic reticulum development
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14
Q

Type IIa Fast Twitch (White) Muscle Fibers

A
  • Moderate aerobic (oxidative) capacity and fatigue resistance
  • High anaerobic (glycolytic) capacity and motor unit strength
  • Fast contractile speed (50ms) and myosin ATPase
  • 300-800 fibers per motor neuron
  • High sarcoplasmic reticulum development
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15
Q

Type IIb (IIx) Fast Twitch (White) Muscle Fibers

A
  • Low aerobic (oxidative) capacity and fatigue resistance
  • High anaerobic (glycolytic) capacity and motor unit strength
  • Fast contractile speed (50 ms) and myosin ATPase
  • 300-800 fibers per motor neuron
  • High sarcoplasmic reticulum development
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16
Q

What determines Fiber Type?

A

• Genetics determine which motor neurons innervate our individual muscle fibers
• Muscle fibers become specialized according to the type of neuron that stimulates
• Endurance training and muscular inactivity may result in small changes in the percentage of FT and ST fibers
• Aging may result in changes in the percentage of FT and ST fibers
• Some gender differences in fiber type
o Men have less slow twitch, more fast twitch IIa, and about equal IIb
o Women have more slow twitch, less fast twitch IIa, and about equal IIb

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17
Q

Types of Muscle Action

A

Concentric
Eccentric
Isometric

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18
Q

Concentric

A

muscle actively shortening
contraction that permits the muscles to shorten
force generated by the muscle is always less than maximum
ex. bicep curl

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19
Q

Eccentric

A

muscle actively lengthening
contracts where the external force on the muscle is greater than the force that the muscle can generate
even though the muscle may be fully activated, it is forced to lengthen due to the external high load
ex. quadriceps while walking

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20
Q

Isometric

A

muscles actively held at a fixed length
contractions where the muscle is activated but held at a constant length
holding something in front of you

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21
Q

Factors influencing force generation

A
  • Number of motor units activated
  • Type of motor units activated
  • Muscle size
  • Initial muscle length
  • Joint angle
  • Speed of muscle action (shortening or lengthening
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22
Q

Results of Resistance Training

A
  • Resistance training programs can produce a 25% to 100% improvement in strength in 3-6 months
  • Increased muscle size (hypertrophy)
  • Alterations of neural control of trained muscles
  • Studies show strength gains can be achieved without changes in muscle size, but not without neural adaptions
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23
Q

Fiber Hypertrophy

A

• One or more of the following:
o More myofibrils
o More actin and myosin filaments
o More sarcoplasm
o More connective tissue
• The numbers of myofibrils and actin and myosin increase, resulting in more cross-bridges
• Muscle protein synthesis increases during the post-exercise period
• Testosterone plays a role in promoting muscles
• Training at a high intensities appears to cause hypertrophy than training at lower intensities

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24
Q

Hypertrophy

A

increase in size

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25
Q

Effects of Muscular Inactivity

A
  • Muscular atrophy (decrease in muscle size)
  • Decrease in muscle protein synthesis & increase in muscle protein degradation
  • Rapid strength loss (most dramatic loss within 1st week 3-4% day)
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26
Q

atrophy

A

waste away

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27
Q

muscle atrophy

A 
•	Sarcopenia
o	Protein breakdown
o	Lose fast twitch
•	Disease
o	Protein breakdown
o	Lost fast twitch
•	Disuse
o	Protein breakdown
o	Lose slow-twitch
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28
Q

Resistance Training

A
  • Neural adaptions always accompany strength gains from resistance training; hypertrophy may or not be present
  • Transient hypertrophy results from short term increases in muscle size due to fluid in the muscle
  • Chronic muscle hypertrophy result from long-term training and is caused by structural changes in the muscle
  • Muscle hypertrophy is most clearly due to increases in fiber size, but also may be due to increases in the number of fibers
  • Muscle atrophy occurs when muscles are inactive; however a planned reduction in training can maintain muscle size and strength for a period of time
  • A muscle fiber type can take on characteristics of the opposite type in response training, Cross-innervation or chronic stimulation of fibers may convert one fiber type into another fiber type
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29
Q

3 energy systems

A

energy from CHO, Fat, Protein, is converted to a high energy compound ATP
ATP is the immediate and essential source of energy for muscle contraction
1. Phosphocreatine System
2. Glycolytic System
3. Oxidative System

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30
Q

Phosphocreatine System (PCr)

A
  • Specific to muscle
  • Releases energy very rapidly, but has a limited supply in the muscle
  • PCr can resynthesize ATP for ~5-10 seconds
  • Primary characteristics for FT fibers
  • Anaerobic
  • Produced energy rapidly for short periods of time
  • Athletes might take creatine because it allows you to regenerate the system but increases potential of system to do a little more
31
Q

Glycolytic System

A 
lactic acid
anaerobic glycolysis
fast twitch
•	ATP is produced with adequate oxygen
•	Uses mainly muscle glycogen
•	Results in lactic acid production
•	Major system in FT fibers
•	Produces energy at a fairly rapid rate, but cannot be used for prolonged periods
•	Breakdown of glucose to lactic acid (lactate)
32
Q

Oxidative System

A

Aerobic Glycolysis
Slow Twitch
• Requires adequate supply of oxygen to the muscles
• Uses muscle glycogen & FFA as fuels
• Protein may become a significant source of energy under certain conditions
• Primary system in ST fibers
• Produces larger quantities of ATP at a slower rate than anaerobic systems

33
Q

Fuel usage by intensity

A
  • > 70% max efforts is fueled primarily by blood glucose & muscle glycogen
  • ~50% max effort, fat & glucose are used almost equally
  • Muscle glycogen depletion occurs after 90-120 min of exercise at 70-75% max effort
34
Q

Fuel usage by duration

A

fat contributes more to fuel with increasing duration

35
Q

Fuel usage by fitness level

A
  • Glycogen sparing with increased fitness
  • Body is able to store more glycogen with endurance training
  • Increased lactic acid threshold with training
  • Oxidative capacity
36
Q

Adaptions from training affecting energy sources

A
  • Trained muscles store more glycogen and triglycerides than untrained muscles
  • FFAs are better mobilized and more accessible to trained muscles
  • Muscles ability to oxidize fat increases with training
  • Muscles reliance on fat stores first conserves glycogen during prolonged exercise
37
Q

Respiratory Exchange Ratio

A
  • What fuels are being used?
  • Fat requires more oxygen to burn CHO
  • The ratio between CO2 released (V CO2) and oxygen consumed (V02)
  • RER= V CO2/ VO2
  • RER is the volume of CHO produced over the volume of oxygen produced
  • The RER value at rest is usually .78 to .80
  • RER of .71 using a lot more fat
  • RER of 1.00 using all CHO and no fat
  • Exhaustion is close to 1 because using all carbs and doing anaerobic glycolysis as a fuel source
  • Comparing the RER value to standard values determines what fuels are being oxidized and calculates the energy expended per liter of O2
38
Q

What determines oxidative capacity? Aerobic Capacity?

A
  • Oxidative enzyme number & activity within the muscle
  • Fiber-type composition
  • Number of mitochondria (as we train no of mitochondria increase in size and shape
  • Endurance training
  • Oxygen availability and uptake in the lungs usually not limited
39
Q

Maximal Oxygen Uptake (VO2Max)

A
  • Upper limit of a persons ability to increase oxygen uptake
  • Good indicator of cardiorespiratory endurance and aerobic fitness
  • Can differ according to sex, body size, age, and to some degree according to level of training.
  • Expressed relative to body weight in ml of 02 consumed per kg of body weight per min
  • Runner that has lower oxygen uptake at the same miles per hour
40
Q

Lactate Threshold

A
  • Lactate threshold is a good measure of fitness
  • The point at which blood lactate begins to accumulate above resting levels during exercise of increasing intensity
  • Sudden increases in blood lactate with increasing effort can be the result of an increase in the production of lactate or a decrease in the removal of lactate from the blood
  • Can indicate potential for endurance exercise; lactate formation contributes to fatigue
41
Q

determining endurance performance success

A
  • High maximal oxygen uptake capacity (V02max)
  • High lactate threshold
  • High economy of effort
  • High percentage of slow-twitch muscle fibers
42
Q

Estimating Anaerobic Effort

A
  • Lactate accumulation in muscles

* Examine excess post exercise oxygen consumption and energy requirement

43
Q

EPOC

A

excess post oxygen consumption

44
Q

factors responsible for EPOC

A
  • Rebuilding depleted ATP stores
  • Clearing lactate produced by anaerobic metabolism
  • Replenishing oxygen stores borrowed from hemoglobin and myoglobin
  • Removing carbon dioxide that has accumulated in tissue
  • Feeding increased metabolic and respiratory rates due to increased body temperature
45
Q

Functions of the blood

A
  • Transports gas nutrients and waste
  • Regulates temperature
  • Buffers and balances acid base
46
Q

Hematocrit

A
  • Ratio of formed elements of the total blood volume
  • White blood cells-protect body from disease organisms
  • Blood platelets-cell fragments that help blood coagulation
  • Red blood cells-carry oxygen to tissues with the help hemoglobin
47
Q

Blood Volume and Training

A
  • Endurance training, especially intense training, increased blood volume
  • Blood volume increases due to an increase in plasma volume (increases in ADH, aldosterone, and plasma proteins cause more fluid to be retained in the blood)→ higher oxygen carrying capacity
  • Red blood cell volume increases, but increase in plasma volume is higher; thus, hematocrit decreases
  • Blood viscosity decreases, thus improving circulation and enhancing oxygen delivery
48
Q

Blood Pressure and endurance exercise

A

o Systolic BP increases in direct proportion to increased exercise intensity
o Diastolic BP changes little if any during endurance exercise, regardless of intensity

49
Q

Blood Pressure and training

A

o Blood pressure changes little during submaximal or maximal exercise
o Resting BP both systolic and diastolic is lowered with endurance training in individuals with borderline or moderate hypertension
o Blood pressure during lifting heavy weights tends to not change or decrease

50
Q

Resting HR

A

• Averages 60 to 80 beats per minute (bpm); can range from 28 bpm to above 100 bpm
• Tends to decrease with age and increased CVD fitness
• Extended endurance training can lower resting heart rate due to:
o Decreased intrinsic HR and increased parasympathetic stimulation
o More blood returning to the hear
• Affected by environmental conditions such as altitude and temperature

51
Q

Maximal heart rate

A

the highest heart rate value one can achieve in an all out effort to the point of exhaustion

52
Q

Heart Rate during exercise

A
  • Submaximal: increases proportionately with the amount of training completed, may decrease by 20-40 bpm after 6 months of moderate training
  • Maximal: remains unchanged or decreases slightly
53
Q

Cardiovascular response to exercise

A
  • As exercise intensity increases, heart rate stroke volume, and cardiac output increases to get more blood to the tissues
  • More blood forced out of the heart during exercise allows for more oxygen and nutrients to get to the muscles and for waste to be removed more quickly
  • Blood flow distribution changes from rest to exercise as blood is redirected to the muscles and systems that need it
54
Q

Respiratory Limitations to Performance

A
  • Respiratory muscles may use more than 15% of the total oxygen consumed during heavy exercise and seem to be more resistant to fatigue during long-term activity than muscles of the extremities
  • Pulmonary ventilation is usually not a limiting factor for performance, even during maximal effort, though it can limit performance in highly trained people
55
Q

Respiratory Adaptions to Training

A
  • Static lung volume remains unchanged; tidal volume, unchanged at rest and during submaximal exercise exertion
  • Respiratory rate stays steady at rest, decreases with submaximal exercise and can increase dramatically with training
  • Pulmonary ventilation increases during maximal effort after training
  • Pulmonary diffusion increases at maximal work rates
  • The respiratory system is seldom a limited of endurance performance
  • All the major adaptions of the respiratory system to training are most apparent during maximal exercise
56
Q

What is the ideal macronutrient ratio?

A
  • Carbohydrates: 55-65%
  • Fats 25-30%
  • Protein 10-20%
57
Q

Importance of CHO as fuel

A
  • Major source of energy particularly during high intensity exercise
  • Exclusive energy source for the nervous system
  • Synthesized into muscle and liver glycogen
58
Q

Protein requirements

A
  • RDA .8g/kg per day
  • Strength athletes 1.6-1.7g/kg a day
  • Endurance athletes 1.2 to 1.4 g/kg per day
  • No additional benefits for exceeding 1.7g/kg per day
59
Q

CHO consumption after exercise

A
  • Improves glycogen resynthesize rates
  • May be enhanced by the addition of protein
  • Most effective when given during the 30-60 minutes after exercise
60
Q

CHO loading

A
  • Old wisdom eat low CHO diet exercise a lot then eat high CHO and overload
  • Current rec: do not have to do low CHO to start, eat high CHO over 2-3 days
61
Q

Sports drinks

A
  • Uniquely designed to meet both energy and fluid needs of athletes
  • For activities lasting greater than 60 minutes in duration
  • Composition influences gastric emptying
  • Adding glucose stimulates sodium and water absorption
62
Q

ergogenic aids

A
  • Work producing
  • Performance enhancers
  • Pharmacological (amphetamines, caffeine, diuretics
  • Hormonal (anabolic steroids, oral contraceptives)
  • Physiological
  • Nutritional
  • Psychological
  • Biomechanical
63
Q

Benefits of caffeine

A

mental alertness
increased ventilation
decreased fatigue and perceived exertion
improves endurance

64
Q

potential side effects of caffeine

A 
gastrointestinal distress
tremors
nervousness/anxiety symptoms
insomnia
increased BP
irregular HR/Rhythm
65
Q

Definitions fo fatigue

A
  • Decrements in muscular performance with continued effort, accompanied by sensations of tiredness
  • Inability to maintain required power output to continue muscular work at a given intensity
  • Reversible by rest
66
Q

Causes of Fatigue

A
  • Complex: type, intensity of exercise; muscle fiber type; training status, diet
  • Inadequate energy delivery/metabolism
  • Accumulation of metabolic by-products
  • Failure of muscle contractile mechanism
  • Altered neural control of muscle contraction
67
Q

Depletion of energy systems

A

PCr depletion coincides with fatigue
PCr used for short term, high intensity effort
PCr depletes
pacing helps defer PCr depletion
Glycogen reserves are limited and deplete quickly
Glycogen depletes more quickly with high intensity
Glycogen depletes more quikcly during the first few minutes of exercise versus later stages

68
Q

Fiber type and recruitment

A

o Fiber recruited first or most frequently deplete the fastest
o Type I fibers deplete after moderate endurance exercise
• Recruitment depends on exercise intensity
o Type I fibers recruit first (light/moderate intensity)
o Type IIa fibers recruit next (moderate/high intensity
o Type IIx fibers recruit last (maximal intensity)

69
Q

Depletion and blood glucose

A

o Muscle glycogen insufficient for prolonged exercise
o Liver glycogen -> glucose in blood
o As muscle glycogen decreases, liver glycogenolysis increases

70
Q

Delayed onset Muscle Soreness

A
  • Results primarily from eccentric action
  • Is associated with damage or injury with muscle
  • May be caused by inflammatory reaction inside damaged muscles
  • May be due to edema (accumulation of fluid) inside muscle compartment
  • Is felt 12-48 hours after strenuous bout of exercise
  • Causes a reduction in the force-generating capacity of muscles (impaired calcium availability)
  • Maximal force generating capacity returns after days or weeks
  • Muscle glycogen synthesis is impaired with DOMs
71
Q

Hormones affect men and women differently during exercise

A
  • In a deficient state prior to exercise, insulin decreased during exercise and participants were hungry afterword’s
  • In fed state, women were still hungry after exercise,
  • Men were not
  • In men no change in energy regulating hormones after PA women have a robust change in hormone regulating hormones
72
Q

Muscular strength sex differences

A

None observed when strength is expressed per unit of muscle cross-sectional area, but
muscle fiber cross-sectional area is smaller in women
 Women have less upper body strength, expressed relative to body weight, than men, but
lower body strength expressed relative to body weight isn’t different between men and
women

73
Q

Body composition sex differences

A

Men typically have lower body fat percentages, compared to women
 Women tend to store adipose tissue around the hip and buttocks regions (premenopause),
whereas men tend to store fat in the abdominal region

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