NCSF Exercise Physiology Flashcards
As a person improves his/her VO2 max, he/she will have a _________ at any given intensity except for max; this is mainly attributed to an increased _____________.
lower heart rate; stroke volume
The volume of blood expelled by the left ventricle per minute is referred to as the heart’s _________.
cardiac output.
Cardiac output x Peripheral vascular resistance = ________.
Blood pressure
Which energy system pathway is used to predominantly fuel maximal activities lasting 2-3 minutes?
Anaerobic metabolism of glucose (glycolysis)
Slow oxidative (Type I) muscle fibers have the ________ diameter and replenish most of their ATP via _________ metabolism.
smallest; aerobic
_________ is the intensity of aerobic exercise during which the production rate of lactate is greater than its clearance rate, leading to a reduction in cellular pH, muscular fatigue and performance inhibition.
Lactate threshold
During maximal, short-term exercise lasting 5-10 seconds such as a 3RM squat, the predominant fuel source is _______.
the ATP-CP system
During muscular contraction, calcium is released by the sarcoplasmic reticulum and binds to troponin, a protein on actin, which leads to the release of tropomyosin from the actin molecule exposing the __________.
crossbridge binding sites where ATP is split.
Slow-twitch oxidative muscle fibers have more ______, ______, and ________ than fast-twitch glycolytic fibers, making them better suited for endurance activities.
oxidative enzymes, mitochondrial density, and capillary density
After vigorous exercise, a client will continue to burn calories post exercise for an hour or more due to _______.
Excess Post-Exercise Oxygen Consumption (EPOC), which is caused by exercise-induced changes in body temperature, elevated sympathetic neural activity, and metabolic oxygen debt.
During endurance exercise lasting at least 60 minutes, the primary fuel source can be expected to change from a heavy reliance on _______ at the start of exercise to a greater reliance on __________.
carbohydrates; fats
The contractile unit of skeletal muscle is the ______ which contains the tension-producing myofilaments actin and myosin.
sacromere
Skeletal muscle improves oxidative capacity by increasing the number of ______ and _______, allowing for greater oxygen extraction and usage in the muscle cell.
capillaries; mitochondria
The wave of electrical depolarization that travels from the muscle cell membrane down the transverse tubules to initiate a muscle contraction is called the ________.
action potential
_______ is released from the sarcoplasmic reticulum and initiates and affects the magnitude of the contraction.
Calcium
__________ refers to the performance decline associated with reductions in muscle glycogen storage due to localized muscular work.
Peripheral fatigue
Type _____ muscle fibers have the greatest capacity for hypertrophy and power output but are highly fatiguable.
Type IIb (fast twitch glycolytic)
Cellular adaptation to exercise will only occur if there is a _______ beyond that which the cell is accustomed.
new perceived stress
If a client has a measured VO2 max of 35 ml-kg -1 min -1, his /her maximal aerobic capacity expressed in METs would be ________.
10
Central fatigue is associated with depletion of the sugars (carbohydrates) in the ________ and has both metabolic and neural implications on performance.
liver
A thin polarized membrane enclosing a striated muscle fiber
Sarcolemma
A type of involuntary, monoucleated, or uninucleate, striated muscle found exclusively within the heart
Cardiac muscle
A type of muscle contraction in which the resistance is greater than the force applied by the muscle so that the muscle lengthens as it produces force.
Eccentric Contraction
A contraction in which muscle tension is increased, but the muscle is not shortened because the resistance cannot be overcome. There is no change in muscle length or joint angle.
Isometric Contraction
The oxygen-transporting protein of muscle, resembling blood hemoglobin in function.
Myoglobin
A large-diameter muscle fiber characterized by a reliance on the glycolytic pathways. This fiber type is quick to fatigue but is capable of high power outputs.
Type IIb fibers
A type of striated muscle attached to the skeleton and used to facilitate movement by applying force to bones and joints via contractions.
Skeletal muscle
The fine connective tissue sheath surrounding a muscle fiber.
Endomysium
A type of muscle contraction in which the muscle applies accelerating force to overcome the resistance. The length of the muscle shortens as force is produced.
Concentric contraction
A small-diameter muscle fiber characterized by aerobic metabolism and lower maximum tension. This fiber type is fatigue resistant and highly oxidative.
Type I fibers
An intermediate-diameter muscle fiber characterized by aerobic and anaerobic metabolism.
Type IIa fibers
A type of non-striated muscle found within the walls of hollow organs.
Smooth muscle
Used to fuel mechanical work
ATP
Kinesthetic receptors situated near the junction of muscle fibers and a tendon that act as muscle-tension regulators
Golgi tendon organs (GTOs)
List 3 ways in which the neuromuscular system will increase the force production of the muscle tissue:
- Increased firing rate
- Increased recruitment
- Improved synchronicity
Name the three muscle fiber contractions:
- Eccentric
- Concentric
- Isometric
List five causes of short-term muscle fatigue:
- Exhaustion of ATP/CP reserves
- Decreased muscle pH
- Insufficient Oxygen
- Reduced enzyme activity
- Tubular system disturbance
List three causes of long-term muscle fatigue
- Depleted glycogen and blood glucose levels
- Damage to the sarcoplasmic reticulum
- Depletion of electrolyte ions
Fast fatigue/fast twitch; High power output; Large fiber diameter
Type IIb
Fatigue resistant/Slow twitch; Low power output; Small fiber diameter
Type I
Fatigue resistant/Fast Twitch; Intermediate power output; Intermediate fiber diameter
Type IIa
Which of the following muscle types maintains the highest concentration of mitochondria?
a. Smooth
b. Skeletal
c. Cardiac
d. All of the above
C. Cardiac
Exercise related fatigue may occur in ______ compromising performance.
a. The central nervous system
b. The peripheral nervous system
c. The muscle fiber
d. All of the above
D. All of the above
What type of muscle contraction is commonly used for stabilization and is characterized by no change in the joint angle? A. Isometric B. Eccentric C. Concentric D. All of the above
A. Isometric
Which of the following is a kinesthetic receptor situated near the junction of muscle fibers and a tendon which serve as muscle-tension regulators? A. Mitochondria B. Sarcolemma C. Muscle Spindles D. Golgi Tendon Organs
D. Golgi Tendon Organs
Which muscle fiber type would be the most predominant contributor to performance for an endurance athlete?
a. Type I fibers
b. Type IIa
c. Type IIb
d. None of the above
A. Type I fibers
A natural steroid hormone produced from cholesterol by the adrenal glands
DHEA
A group of organic molecules that includes fats, oils, and waxes.
Lipid
Any naturally occurring amine functioning as a neurotransmitter or hormone.
Catecholamines
Small particles, present in large numbers in every living cell, whose function is to covert stored genetic information into protein molecules
Ribosomes
A positive, desirable form of stress that influences physical or physiological health
Eustress
An unsaturated androgenic steroid that has a weaker biological potency than testosterone
androstenedione
Any of a group of organic compounds belonging to the general class of biochemicals called lipids, which are easily soluble in organic solvents and slightly soluble in water.
Steroid
A negative form of stress
Distress
An unsaturated steroidal derivative of androstane
Androstenediol
Any of the various hormones secreted by the adrenal cortex
Adrenocortical hormones
Overdevelopment of the mammary glands in males; male breast development
Gynecomastia
A hormone produced by the pancreas that stimulates an increase in blood sugar levels
Glucagon
A natural hormone made by the pancreas that controls the level of the sugar glucose in the blood
Insulin
Name five hormones that contribute to anabolic activity:
- Growth hormone
- Testosterone
- Insulin-like growth factors
- Insulin
- Thyroxine
The concentration of testosterone in women is _____ times less than in men.
10
The adrenal glands produce two categories of hormones referred to as:
- Neutral
2. Steroidal
Growth hormone (GH) is excreted by which of the following endocrine glands?
a. Thyroid
b. Testes
c. Adrenal Medulla
d. Anterior Pituitary
D. Anterior Pituitary
All of the following are reasons cortisol is viewed as a catabolic hormone except:
a. It increases proteolytic enzymes
b. It converts amino acids to glucose
c. It decreases muscle cell degradation
d. It inhibits protein synthesis
C. It decreases muscle cell degradation
Protein enhancements leading to greater size and strength of the tissue as a result of cellular stimulation and hormone interaction take place in the _________.
a. Actin
b. Myosin
c. Structural non-contractile proteins
d. All of the above
D. All of the above
The production of which of the following anabolic hormones is reduced in response to an acute bout of resistance training?
a. Insulin
b. Testosterone
c. Growth hormone
d. Insulin-like Growth Factor
A. Insulin
What rest interval is associated with the greatest anabolic hormone response to resistance training when the exercise is performed for 8-12 repetitions using 70-80% of 1RM:
a. 30-60 seconds
b. 60-120 seconds
c. 120-180 seconds
d. the rest interval does not affect the hormone response
A. 30-60 seconds
What muscle is responsible for shoulder flexion?
anterior deltoids
During the pulling phase of the seated row the rhomboids: isometrically contract to act as a stabilizer
a. isokinetically contract to allow for proper back activation
b. concentrically contract to cause scapular retraction
c. eccentrically contract to encourage shoulder extension
concentrically contract to cause scapular retraction
Which muscle is responsible for stabilizing the pelvis and spine in the frontal plane, and functions as a mover during lateral trunk flexion?
a. rectus abdominis
b. transverse abdominis
c. erector spinae
d. quadratus lumborum
d. quadratus lumborum
What adjustment to the traditional lunge exercise would increase the proprioception requirement to the greatest extent?
a. switching the weight from a barbell to dumbbells
b. completing more repetitions
c. moving backward instead of forward
d. holding the resistance in front of the body
c. moving backward instead of forward
What hand position increases biceps activity to the greatest degree during pulling exercises?
supinated grip
To avoid excessive dorsiflexion and possible tibial translation at the knee during the box step-up exercise, the clients should be instructed to:
a. start closer to the box so they can take shorter steps
b. increase the speed of the movement
c. keep a lower center of gravity by maintaining hip flexion throughout the entire movement
d. step to the center of the box and push through the heel
d. step to the center of the box and push through the heel
The performance of side lateral raises occurs in what movement plane?
anterior
sagittal
frontal
transverse
frontal
Which of the following is a postural muscle characterized by a relatively greater slow-twitch fiber density?
a. trapezius
b. gluteus medius
c. obliques
d. soleus
d. soleus
Which nutrient is most associated with anaerobic exercise performance?
a. stored carbohydrates
b. medium chain triglycerides
c. branched chain amino acids
d. essential proteins
a. stored carbohydrates
During extended periods of endurance exercise, such as training for a marathon, which energy-yielding nutrient contributes up to 15% of the body’s energy needs?
a. protein
b. fat
c. carbohydrate
d. vitamins
a. protein
