Physiology Exercise

Question 1

Overload

Answer 1

Stress system to increase capacity
FIT principle, mode of exercise

Question 2

Reversibility

Answer 2

“Use it or Lose it” If a stimulus is removed, the body’s ability to perform the activity will decrease

Question 3

Specificity

Answer 3

Musculature energy systems

Question 4

Individual Differences

Answer 4

People respond differently to the same training program

Question 5

Strength

Answer 5

High effort, low rep count

Question 6

Endurance

Answer 6

High rep count, low energy

Question 7

Hypertrophy

Answer 7

Increase in muscle cross-sectional area

Question 8

Hyperplasia

Answer 8

Increase in muscle fiber number

Question 9

Hypertrophic response

Answer 9

Depends on stress applied to the muscle structure and regulated by nuclear number

Question 10

Muscle hypertrophy

Answer 10

Characterized by increases in muscle protein synthesis and myonuclei to maintain myonucleus to myofiber ratio

Question 11

Potential neural adaptations

Answer 11

More efficient neural recruitment patterns

Increased central nervous system activation

Lowering of inhibitory neural reflexes

Question 12

Repetition maximum continuum

Answer 12

Heavy loads if the goal is strength or power

Moderate loads for hypertrophy

Light loads for muscular endurance

Certain repetition maximums emphasize different outcomes, but training benefits are blended at any given RM

Question 13

Negative net protein balance

Answer 13

Breakdown and removal of damaged and/or dysfunctional proteins

Question 13

Key variables in exercise

Answer 13

High effort
Timer under tension
Volume
Frequency of bouts
Training age

Question 14

Protein key variables

Answer 14

Post-exercise
0.4g/kg/meal
Leucine
4 meals/day
Pre-sleep

Question 15

Positive net protein synthesis

Answer 15

Synthesis of new proteins for repair and growth

Question 16

Rest and protein consumption

Answer 16

At rest, consumption of 10 g or 20 g of protein results in a rise of 19% and 52% respectively from 0 g.

Consumption of 40 g of whey protein does not result in superior stimulation of MPS beyond consumption of 20 g

Question 17

Post exercise protein intake

Answer 17

Following resistance exercise, consumption of 20 g of protein increases MPS almost twice as much as consumption of 10 g, while consumption of 40 g of whey protein results in a small stimulation of MPS over and above that seen at 20 g indicating there are diminishing returns in terms of stimulation of MPS above 20 g

Question 18

Food matrix

Answer 18

Overall chemical dynamics of food, which includes how various food components are structured and interact

Question 19

Nutritional quality of food

Answer 19

Based on the relative quantities of each individual nutritional component

Question 19

Whole egg vs. egg white

Answer 19

Most of the protein is in the egg white, while the fats and carbs are mostly in the yolk

Question 20

Whole milk vs. fat-free milk

Answer 20

Whole milk taken 1 hour post-workout stimulated greater amino acid uptake than fat-free milk in healthy men and women

Question 21

Acute dietary factors

Answer 21

Protein dose
Protein EAA content
Protein digestion speed
Mixed meal co-ingestion
Alcohol

Question 22

Chronic dietary factors

Answer 22

Protein intake
Fish-oil intake
Lower energy intake deficiency

Question 23

Non-dietary factors

Answer 23

Resistance-type exercise
Physical inactivity
Aging
Female sex (pre and post-menopausal)
Lean mass
Fat mass

Question 24

Sport food formulation

Answer 24

Developed for use by athletes

Combines nutrients needed to reach goal

Only have a few nutrients instead of hundreds

Usually support hydration, fueling, anabolism, and osmolality

Question 25

Creatine monohydrate supplementation

Answer 25

Increases muscle creatine and phosphocreatine

Most performance benefits with repeated intervals

3-5 g/day functional dose

Potentially more dangerous is combined with a lot of protein supplements due to nitrogen overload

Question 26

Aerobic training and Fick Principle

Answer 26

Cardiovascular overload stimulates increase in Q

VO2 = Q*(a-v)O2delta

Continuous training and interval training can increase aerobic capacity

Question 27

Muscle metabolic adaptations

Answer 27

Number and size of mitochondria

Oxidative enzymes

Glycogen stores

Capillarity

Question 28

HIIT

Answer 28

Training to maximize workout time

Short periods of high effort anaerobic exercises

5-30 minutes for whole workout

Question 29

How does training status affect fuel usage during exercise?

Answer 29

Decreased muscle glycogen usage while increasing blood glucose and fat usage when trained vs. untrained

Question 30

Caffeine and its effects

Answer 30

Effective for endurance and max effort training

Results in performance gains for both