Physiology of Exercise Flashcards
Cardiac Output
Product of heart rate and stroke volume (quantity of blood pumped per heartbeat)
Angina
Pressure or tightness in chest (or arm, jaw, or shoulder)
Collagen
Most abundant protein in the body: inflexible
structures containing large amount of collagen tend to limit motion and resist stretch; main constituents of tendons and ligaments that are subjected to pulling force
Positive Risk Factor: Dyslipidemia
LDL ≥ 130 mg/dL
HDL < 40 mg/dL
Steady State
When the energy and physiological demands of the exercise bout are met by the physiological systems in the body
Positive Risk Factor: Sedentary
Less than 30 m 3x/week of exercise in last three months
First Ventilatory Threshold (VT1)
aka Anaerobic or Lactate Threshold
When lactate begins to accumulate in blood faster than it can be cleared, which causes a person to breathe faster in an effort to blow off the extra CO₂ produced by the buffering of acid metabolites
When fats are primary fuel (below VT1), the demand for O₂ is met by increasing tidal volume (taking deeper breaths).
Positive Risk Factor: Cigarettes
Current smoker or quick within six months
Autogenic Inhibition
Relaxation of muscle due to contraction in antagonist muscle group due to GTO activation
—–> prevents tearing of muscle
Systolic Blood Pressure
Represents pressure created by the heart as it pumps blood into circulation
= one cardiac cycle’s greatest pressure
= higher number in blood pressure measurement
Minute Ventilation (VE)
A measure of the amount of air that passes through the lungs in one minute; tidal volume multiplied by ventilatory rate
Elastin
Made up of amino acids, elastin (elastic muscle fibers) determines possible range of extensibility of muscle cells and succumbs readily to stretching
–> Almost always found with collagen fibers, which work together to support and facilitate joint movement
Negative Risk Factor: HDL Cholestorol
≥ 60 mg/dL
Diastolic Blood Pressure
Represents pressure exerted on the artery walls as blood remains in arteries during filling stage of cardiac cycle (between beats)
= minimum pressure during one cardiac cycle
= lower number in blood pressure measurement
Positive Risk Factor: Obesity
BMI ≥ 30
Hypertension HR
SBP: 140 or above; DBP 90 or above
Two main areas to measure heart rate
Wrist (radial artery) and neck (carotid artery)
Golgi Tendon Organ (GTO)
Senses increased tension within its associated muscle when the muscle contracts or is stretched
- ->When muscle tension is reduced due to fatigue, GTO output is reduced, allowing muscle to increase its contractile ability
- ->GTO activation results in an enhanced contraction of the antagonist muscle group
Ratings of Perceived Exertion
Category Ratio Scale 0–10
Positive Risk Factor: Prediabetes
Fasting plasma glucose ≥ 100 mg/dL
Active Isolated Stretching
Hold stretch for 2 seconds, then back to starting point
Several repetitions, increasing stretch by a few degrees each time
Vagal Withdrawal
When exercise begins and the sympathetic nervous system (fight or flight) takes over
Positive Risk Factor: Hypertension
SBP ≥ 140 mmHg
DBP ≥ 90 mmHg
Differences between Type IIa and Type IIx Muscle Fibers
Type IIx: cannot sustain effort for more than a few seconds; high anaerobic capacity; largest and fastest and create most force; less efficient
Type IIa: used in strength and power activities but can sustain effort longer than IIx (three minutes in highly trained athletes)
Stroke Volume
Quantity of blood pumped per heartbeat
Fast-Twitch Muscle Fibers (Types IIa and IIx)
Muscles primarily responsible for joint movement and generating larger forces generally contain higher concentrations of Type II fibers. These muscles are better suited for strength and power-type training (higher-intensity, lower volume).
V0₂ Max
Estimate of the maximal amount of oxygen (mL) that a person can use in one minute per kilogram of body weight –> aka maximal oxygen update and maximal aerobic power
Pulmonary Ventilation
Function of both rate and depth (tidal volume) of breathing
Slow-Twitch Muscle Fibers (Type I)
Enhance a stabilizer muscle’s capacity for endurance, which allows the muscle to efficiently stabilize the joint for prolonged periods without undue fatigue.
Lower force output and are more efficient.
Type I fibers have large amounts of mitochondria, are surrounded by more capillaries, and have higher concentrations of myoglobin
Postural muscles are typically deeper muscles that have more concentration of Type I fibers
Positive Risk Factor: Age
men: ≥ 45
women: ≥ 55
Proprioceptive Neuromuscular Facilitation (PNF)
A stretch in which the client resists force for six seconds, then is passively stretched (by someone) for thirty seconds (aka contract/relax)
Promotes response of proprioceptors in an attempt to gain more stretch in a muscle
Positive Risk Factor: Family History (3)
Myocardial infarction, coronary revascularization, or sudden death before age 55 in father or age 65 in mother
Center of Gravity
what/where
The point at which a body’s mass is considered to concentrate and where it is balanced on either side in all planes
where: typically second sacral vertebra
Lactate Threshold (LT)
Point during exercise of increasing intensity at which blood lactate begins to accumulate above resting levels; when lactate clearance can’t keep up with lactate production
What are the two acceptable formulas for determining maximum heart rate?
Gellish et al. = 206.9 – (.67 x age)
Tanaka et al. = 208 – (.7 x age)
Average heart rate
70–72 BPM
Prehypertension HR Range
SBP: 120–139; DBP 80–89
Second Ventilatory Threshold (VT2)
aka the Onset of Blood Lactate Accumulation (OBLA)
The point where lactate is rapidly increasing with intensity and represents the hyperventilation even relative to the extra CO₂ being produced.
When carbs become primary fuel (above VT1), the demand for CO₂ removal is met by increasing breathing rate (faster breaths).
Ventilatory Threshold
Point of transition between predominantly aerobic energy production to anaerobic energy production; during exercise, when the body increases respiration in order to blow off excessive CO₂
Remodeling
The body’s continual process of reshaping and rebuilding the skeleton
Anaerobic Power vs Anaerobic Capacity
Anaerobic power: amount of work performed in a given unit of time (usually one repetition at max efforts)
Anaerobic capacity: sustainability of power output for a brief period of time
Percentage of Essential Body Fat
Men: 2–5%
Women: 10–13%
BMI Formula
Weight (kg)/height² (m)
(Weight (lb)/height²) x 703
Tidal Volume
The volume of air inhaled and exhaled per breath
Anaerobic Glycolysis
Metabolic pathway that uses glucose (or glycogen) for production of ATP rapidly and without requiring oxygen.
Can only be used to a limited extent during sustained activity; provides main source of ATP for during high-intensity exercise, up to 3 minutes
The glycolytic system predominates in speed and agility drills that require moderate power at a moderate duration.
Two Parts of Digestion
Mechanical digestion: chewing, swallowing, and propelling food through GI tract
Chemical digestion: enzymes breaking down nutrients
Carbohydrates
Body’s preferred energy source, made up of chains of sugar molecules. Carbs not immediately used for energy are stored in liver and muscle cells as glycogen.
Monosaccharides
Simplest forms of sugar
Glucose: predominant sugar in nature, building block of most other carbs
Fructose: fruit sugar
Galactose: joins with glucose to form lactose
Unsaturated Fatty Acids
Contain one or more double bonds between carbon atoms, liquid at room temperature, and are fairly unstable with a short shelf life
Monounsaturated fat: one double bond, found in olive, canola, and peanut oils
Polyunsaturated fat: double bond between two or more sets of atoms, found in corn, safflower, and soybean oil
Two Essential Fatty Acids Obtained in Diet
Omega-3 and Omega-6
Which two micronutrients can be stored in the body?
Vitamins B6 and B12
Resting Metabolic Rate (RMR)
Number of calories needed to fuel ventilation, blood circulation, and temperature regulation
Ischemia
A decrease in the blood supply to a bodily organ, tissue, or part caused by construction or obstruction of the blood vessel
Cardiac Reserve
Difference between resting and maximal cardiac function.
Muscle Strain
The muscle works beyond its capacity, resulting in microscopic tears of the muscle fibers.
Risk Factors for Hamstring Strains
Poor flexibility, poor posture, muscle imbalance, improper warm-up, and training errors
Risk Factors for Hip Strains
Muscle imbalance between hip adductors and abductors
Risk Factors for Calf Strains
Muscle fatigue, fluid and electrolyte depletion, forced knee extension while foot is dorsiflexed, forced dorsiflexion while knee is extended
Most common joints for ligament sprains
Ankle, knee, thumb/finger, shoulder
Overuse Conditions (3)
Tendinitis: inflammation of tendon, commonly in shoulders, elbows, knees, and ankles
Bursitis: inflammation of bursa, shoulders, hips, knees
Fascitis: inflammation of connective tissue, bottom and back of the foot
Chondromalacia
Softening or wearing away of the cartilage behind the patella
Three Phases of Healing
Inflammatory Phase (up to six days) Fibroblastic/Proliferation Phase (days 3–21) Maturation/Remodeling Phase (day 21+)
RICE Early-Intervention Strategy for Acute Injury
Rest or restricted activity
Ice
Compression
Elevation
Shoulder Strain/Sprain
When soft-tissue structures (e.g., bursa and rotator cuff tendons) get abnormally stretched or compressed
Strains vs sprains
Strains most often involve a tendon, sprains usually involve a ligament
Exercise Programming for Shoulder Sprain/Strain
Strengthen: scapular stabilizers (rhomboids, middle trapezius, serratus anterior) and rotator cuff muscles
Stretch: major muscle groups around shoulder to restore length
Avoid: overhead and across-the-body movements, and fully extending the arms
Exercise Programming for Rotator Cuff Injuries
Avoid: overhead activities or keeping arms straight
Lateral Epicondylitis
aka “tennis elbow”
An overuse or repetitive-trauma injury of the wrist extensor muscle tendons near their origin on the lateral epicondyle of the humerus
Medial Epicondylitis
aka “golfer’s elbow”
An overuse or repetitive-trauma injury of the wrist flexor muscle tendons near their origin on the medial epicondyle of the humerus
Exercise Programming for Elbow Tendinitis
Regaining strength and flexibility of the flexor/pronator and extensor/supinator muscles of the wrist and elbow; begin with low weight and reps
Avoid: high-rep activity at the elbow and wrist, full elbow extension (e.g., keep arms slightly bent)
Carpal Tunnel Syndrome
Repetitive wrist and finger flexion where the flexor tendons are strained results in a narrowing of the carpal tunnel due to inflammation, which eventually compresses the median nerve
Exercise Programming for Carpal Tunnel Syndrome
Emphasize regaining strength and flexibility of the elbow, wrist, and finger flexor and extensors
Avoid: movements that involve full wrist flexion or extension –> adopt a neutral wrist position throughout all upper-body exercises
Low-Back Pain Precautions
Avoid repeated bending and twisting due to high stress caused in spinal structures; learn how to stabilize trunk with a moderate lordosis or neutral position
Greater Trochanteric Bursitis
Inflammation of greater trochanter bursa between the greater trochanter of the femur and the glute med tendon/proximal IT band complex
Exercise Programming for Greater Trochanteric Bursitis
Focus on regaining flexibility and strength at the hip
Stretch: IT band complex, hamstrings, quadriceps
Strengthen: gluteals and deeper hip rotator muscles
Avoid: side-lying positions that compress the lateral hip
Iliotibial Band Syndrome
Repetitive overuse condition, when the distal portion of the IT band rubs against the lateral femoral epicondyle
Exercise Programming for IT Band Syndrome
Focus on regaining flexibility and strength at the hip and lateral thigh
Client may not tolerate squats and lunges
Patellofemoral Pain Syndrome (PFPS) Categories
Overuse, biomechanical, and muscle dysfunction
PFPS Muscle Dysfunction
Tightness in hamstrings: can cause a posterior force to the knee, leading to increased contact between patella and femur
Tightness in gastrocnemius/soleus complex: can lead to compensatory pronation during walking and excessive posterior force that results in increased PT contact pressure
Tightness in quads and hip musculature can cause femoral internal rotation and abnormal knee valgus during activity
PFPS Exercise Programming
Stretch: IT band (and foam-roll), hamstrings, and calves
Strengthen: restore proper strength throughout hip, knee, and ankle
Avoid: open-chain knee exercises (e.g. leg extensions)
Infrapatellar Tendinitis
Inflammation of the patellar tendon at the insertion into the distal part of the patella and the proximal tibia
Exercise Programming for Infrapatellar Tendinitis
Stretch (and foam roll): quads, IT band, hamstrings, calves
Strengthen: muscles around hip, knee, and ankle
Types of Shin Splints
Medial Tibial Stress Syndrome (MTSS) [posterior] (soleus, to inside of shin bone when looking down)
Anterior shin splints (tibialis anterior, left side of shin bone looking down)
Types of Ankle Sprains
Lateral/inversion sprains: inversion (foot rolls outward) with a plantarflexed foot (85%)
medial/eversion sprains: forced dorsiflexion and eversion (foot rolls inward) of the ankle
Exercise Programming for Ankle Sprain
Stretch: gastrocnemius and soleus muscles
Strengthen: lower leg, emphasis on muscles that control foot and ankle; especially peroneals to prevent reinjury
Exercise Programming for Achilles Tendinitis
Controlled eccentric strengthening of calf complex
Plantar Fascitis
Inflammation of plantar fascia of the foot; more common in obese individuals and people who are on their feet for long periods of time
Exercise Programming for Plantar Fascitis
Stretch: gastrocnemius, soleus, and plantar fascia
Strengthen: Gastrocnemius, soleus, peroneals, tibialis anterior, tibialis anterior
Essential Body-Fat Percentage: Women and Men
Women: 10–13%
Men: 2–5 %
Body-Fat Percentage: Athletes
Women: 14–20%
Men: 6–13%
Body-Fat Percentage: Fitness
Women: 21–24%
Men: 14–17%
Body-Fat Percentage: Average
Women: 25–31%
Men: 18–24%
Body-Fat Percentage: Obese
Women: 35% and higher
Men: 25% and higher
Measurements of Exercise Intensity
Heart Rate, RPEs, Talk Test, Metabolic Equivalents (METs)
What is a diabetic client MOST likely to experience if she takes too much insulin prior to an exercise session?
Hypoglycemia
Exercise results in increased glucose uptake by cells, and insulin does as well; therefore, client has two factors facilitating glucose uptake, causing a drop in blood glucose or hypoglycemia
What effect does beta-blocking medication have on heart rate?
Decreased exercise HR and resting HR
What muscle is most commonly involved with sciatia due to its location relative to the sciatic nerve?
Piriformis (one of the deep lateral rotators of the hip)
Five Components of Physical Fitness
- Muscular fitness –> muscular strength and endurance
- Cardiovascular or cardiorespiratory endurance
- Flexibility
- Body composition
- Mind/body
ATP
Adenosine triphosphate
The immediately usable form of chemical energy needed for all cellular function, including muscle contraction
–>it’s continuously synthesized
Phosphagen System
The immediate resynthesis of ATP by CP
Energy instantaneously available for muscular contraction, essential to the onset of physical activity and during short-term, high-intensity exercises (e.g. sprinting, a weight-lifting movement)
Aerobic/Oxidative Glycolysis
Metabolic pathway that uses oxygen in conversion of carbohydrates and fat to ATP
Exercise Fuel Relative to VT1 and VT2
When fats are primary fuel (below VT1), the demand for O₂ is met by increasing tidal volume (taking deeper breaths).
When carbs become primary fuel (above VT1), the demand for CO₂ removal is met by increasing breathing rate (faster breaths).
Formula for Caloric Expenditure
[VO₂ (mL/kg/min) x body weight (kg) / 1000] x 5 kcal/L/min.
Caloric expenditure is calculated in terms of gross VO₂ during an activity by estimating the total quantity of O₂ consumed per minute and multiplying it by 5 kcal/liter O₂.
What is the workload of 1 MET associated with?
One MET is equivalent to oxygen consumption at rest, which is approximately 3.5 mL/kg/min.
What MET level is a low-risk client?
Greater than 7 METs
Of the three energy systems in the body, which one is considered the most rapid in ATP production?
The Phosphagen System
Muscle Spindle
A sensory organ within a muscle which stretches along with the muscle.
The muscle spindle is activated and causes a reflexive contraction in the agonist muscle and relaxation in the antagonist muscle.
= the stretch reflex.
Cardiovascular Drift
There is a gradual increase in heart-rate response during a steady-stage bout of exercise
Chronic Obstructive Pulmonary Disease (COPD) is a condition that affects mainly which system?
COPD is a common respiratory problem, affecting the lungs and an individual’s oxygen carrying capacity.
What is the purpose of the Rockport fitness walking test?
To estimate VO₂ max from a client’s immediate post-exercise heart rate
A deconditioned person with a “poor” fitness classification should exercise at approximately what percentage of their maximum heart rate?
57-67% of their MHR
Calculate maximum HR from 220–age and then estimate max HR from there
Which comes first in the sequence of dysfunctional movement?
Muscle Imbalance
Jacob is talking 2-3 words at a time during aerobic exercise. When utilizing the Talk Test, which training zone is Jacob in?
Since Jacob cannot talk comfortably while training, he is in training zone 3.
What is VO₂ max?
VO₂ max is the maximal consumption of oxygen. It is the maximum capacity of the body to take in, transport, and use oxygen during exercise and reflects a person’s cardiorespiratory fitness.
Relationship among, VT1, VT2, and VO₂ max
VT1 (breathing begins to increase) VT2 (out of breath, high intensity) VO2 max (exercise needs to conclude due to exhaustion)
What’s the difference between autogenic inhibition and reciprocal inhibition?
Autogenic inhibition involves stimulation of the Golgi tendon organ (GTO) during a muscular contraction. Performing a muscular action activates the GTO causing that muscle’s fibers (specifically, the agonist’s fibers) to relax. Under GTO activation, the agonist muscle is inhibited causing the fibers to lengthen. = AGONIST RELAXES
Reciprocal inhibition involves stimulation of the muscle spindle during the stretching of muscle fibers. When a muscle group is stretched, the muscle spindle activates causing the stretched muscle (agonist) to contract and the antagonist muscle group to relax. Reciprocal inhibition is also known as the stretch reflex. = ANTAGONIST RELAXES
Differences between the three energy systems
Phosphagen System (short-acting) The most immediate source of energy at the onset of activity or upon increased intensity is the phosphagen system, which uses creatine phosphate (CP) to produce ATP. CP is available for only a limited amount of time—usually 10-30 seconds—before it is exhausted. (e.g. plyometric exercise)
Anaerobic Glycolysis (intermediate) Anaerobic (without oxygen) glycolysis is a process that uses glycogen (stored glucose) for ATP production. Glycogen is available in greater quantities and for longer periods than CP—up to 3 minutes (e.g. moderate-intensity resistance training)
Aerobic System (long-acting) The aerobic system takes over during endurance activities after the anaerobic systems become depleted and fats and carbohydrates emerge as the primary sources for ATP production — 30-60 minutes or more at moderate intensity (e.g. cycling for 30 minutes)
Strength-trained muscle fibers increase in cross-sectional area as a result of which two tissue adaptations?
Responses to progressive resistance exercise is an increase in the number of myofibrils and an increase in the muscle cell sarcoplasm that surrounds the myofibrils.
