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Exercise Physiology > Section 2 Study > Flashcards

Section 2 Study Flashcards

1
Q

Describe Low Frequency Fatigue

A
  • Example of central fatigue
  • Lasts several hours to days
  • Can be due to excessive Ca or Free Radical exposure during ECC
  • Can be due to myofilament damage within the muscle
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2
Q

“The ability to perform repeated, high-intensity contractions or to sustain a single, high-intensity contraction for a long period of time”

A

Muscular Endurance

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3
Q

“Entire body’s ability to perform prolonged, large muscle dynamic exercise at a moderately high-intensity”

A

Aerobic Power

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4
Q

“The maximum force that can be generated from a muscle in a single effort”

A

Muscular Strength

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5
Q

“The amount of mechanical work performed using primarily and ATP yield derived from anaerobic energy systems (i.e. immediate and glycolytic systems)”

A

Anaerobic Power

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6
Q

“The girth (or increasing girth) of a muscle”

A

Muscular Hypertrophy

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7
Q

“The rate of work performed by a muscle”

A

Muscular Power

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8
Q

How do you measure Muscular Strength?

A

1 Rep Maximum (1-RM)

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9
Q

How do you measure Muscular Endurance?

A

Timed or Maximal Rep Tests

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10
Q

Give an example of an athlete with high Muscular Endurance

A

Rock Climber

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11
Q

How do you measure Muscular Power and give an example of an exercise that exhibits Muscular Power

A

Isokinetic Dynamometers, Clean and Jerk

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12
Q

How do you measure Muscular Hypertrophy?

A

Measuring tapes, lean body mass estimates, muscle biopsies

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13
Q

How do you measure Aerobic Power?

A

VO2max

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14
Q

How do you measure Anaerobic Power?

A

Wingate

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15
Q

What is Anaerobic Capacity?

A

The maximum amount of ATP production from anaerobic energy systems

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16
Q

“The ability to move joints throughout their full range of motion”

A

Flexibility

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17
Q

How do you measure Flexibility

A

Goniometry

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18
Q

What do you use Maximal Accumulated Oxygen Deficit (MAOD) tests for?

A

Anaerobic Power

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19
Q

What would you expect to observe for insulin during exercise?

A
  • Decreased secretion
  • Improved Efficiency
  • Stimulates Glucose uptake into the muscles
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20
Q

List the Principles of Exercise Training

A
  • Progressive Overload
  • Specificity
  • Individuality
  • Reversibility
  • FITT
  • Hard/Easy
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21
Q

Progressive Overload

A

Placing increased amounts of stress on the body to elicit adaptations that improve fitness

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22
Q

General Adaptation Syndrome (GAS)

A

In response to a stressor, the body responds in three stages: alarm, resistance, and exhaustion

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23
Q

Specificity

A

The body will adapt to a particular type and amount of stress (for example - stretching will not improve VO2max, but will improve flexibility)

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24
Q

Individuality

A

Some people show improvements in response to particular forms of exercise (responders) while some people do not (non-responders)

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25
Q

Reversability

A

Fitness adaptations are lost when exercise demands are lowered

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26
Q

FITT

A

F: Frequency of exercise sessions
I: Intensity of session
T: Time - duration or volume of session
T: Type of exercise performed

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27
Q

Hard/Easy Principle

A

“Hard” exercise stresses your body; “easy” exercise facilitates recovery

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28
Q

What type of “load” is Aerobic Training considered

A

Volume Load

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29
Q

General Training Recommendations for Aerobic Training

A

F: 3 or more sessions per week
I: At 60% VO2max or 60-80% HR
T: 20 min or longer per session
T: Any mode of exercise that permits the above recommendation

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30
Q

Neuromuscular Recruitment for Aerobic Training

A
  • Improved motor unit syncing
  • Co-activation of muscles
  • Reciprocal inhibition
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31
Q

Muscle Fiber Changes for Aerobic Training

A
  • Many Type IIx –> Type IIa (Type IIx start to look like Type IIa)
  • Increased size and function of Type I and Type IIa
  • Increased myoglobin
  • Increased mitochondria
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32
Q

Metabolism Changes for Aerobic Training

A
  • Increased VO2max (=increased aerobic power)
  • Increased Lactate Threshold
  • Decreased resting and submax RER
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33
Q

If RER is above .9 what fuel source is being used?

A

Carbs

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34
Q

If RER is .89 or below, what fuel source is being used?

A

Fats

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35
Q

Circulation Changes of Aerobic Training

A
  • Increased capillary density
  • Greater dilation of capillaries
  • Increased blood volume
  • Decreased resting and submax SBP/DBP
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36
Q

Cardiac Function Changes for Aerobic Training

A
  • Improved HR recovery
  • Decreased resting and submax HR
  • Max HR unaffected
  • Increased resting, submax, and max SV
  • Unaffected resting and submax Q
  • Increased max Q
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37
Q

Respiratory Changes for Aerobic Training

A
  • Decreased submax Ve

- Increased max Ve

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38
Q

Exercise Performance Changes for Aerobic Training

A
  • Increased aerobic power (VO2max)
  • Improved submaximal endurance capacity
  • Decreased metabolic cost for submaximal
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39
Q

What type of “load” is Resistance Training considered to be?

A

Pressure Load

40
Q

General Training Recommendations for Resistance Training

A

F: 2 or more sessions per week (with at least 24hrs rest in between workouts for each muscle group)
I: 60-70% of 1-RM for general fitness, but not for optimal improvement
T: 8-10 exercises, max 3x15 reps
T: Isotonic resisted movements

41
Q

Neuromuscular Recruitment for Resistance Training

A
  • Improved motor unit syncing
  • Increased motor unit recruitment
  • Improved Rate coding
  • (maybe) more efficient reciprocal inhibition
  • (maybe) reduced autogenic inhibition)
42
Q

Muscular Strength Changes for Resistance Training

A
  • Early gains due to neuromuscular recruitment
  • Later gains due to anatomical changes within muscle fibers
  • M. Hypertrophy may improve strength but not a sole predictor
43
Q

Muscle Hypertrophy for Resistance Training

A
  • Increased # myofilaments and myofibrils (muscle fibers are enlarged)
  • Increased thickness of connective tissues
  • Hyperplasia (increased # of muscle fibers) not see in humans
44
Q

Muscle Fiber Changes for Resistance Training

A
  • Type IIx –> Type IIa

- Increased size and function of Type IIa and IIx

45
Q

Metabolism Changes for Resistance Training

A
  • Increased Mitochondrial Respiration at rest
  • No change in VO2max
  • Increased Lactate Threshold
  • Increased storage of CrP and glycogen
46
Q

Cardiac Function Changes for Resistance Training

A

UNAFFECTED HR, SV, and Q (for all resting, submax, and max)

47
Q

Circulation Changes for Resistance Training

A
  • Improved blood distribution (increased BP during exercise)

- Decreased resting BP

48
Q

Respiratory Changes for Resistance Training

A
  • No notable changes for whole body resistance training

- For specific respiratory muscle training: increased strength and endurance, FVC and TLC

49
Q

Exercise Performance for Resistance Training

A

-Increased muscle strength, endurance, power, hypertrophy, anaer0bic power (depending on how you are training) ***KNOW CHART

50
Q

General Training Recommendations for Anaerobic Training

A

F: 3-4 sessions per week
I: More than or equal to 100% VO2max (all out intervals)
T: 3-10 intervals 5-30sec each with appropriate rest
T: any mode of exercise that allows for all out intensity

51
Q

Neuromuscular Recruitment for Anaerobic Training

A
  • Improved motor unit syncing
  • Increased motor unit recruitment
  • Improved Rate coding
  • (maybe) more efficient reciprocal inhibition
  • (maybe) reduced autogenic inhibition)
52
Q

Muscle Fiber Type Changes for Anaerobic Training

A
  • Some type IIx and type IIa
  • Increased size and function of both
  • Decreased size and function of Type I (Fast movements), or Increase (forceful movements)
53
Q

Metabolism Changes for Anaerobic Training

A
  • Increased glycolytic and oxidative enzyme activity
  • No change in VO2max
  • Increased storage of CrP and glycogen
  • Lactate Threshold changes depend on length of interval
54
Q

Cardiac Function Changes for Anaerobic Training

A
  • Decreased resting and submax HR
  • Unaffected max HR
  • Improved HR recovery
  • Unaffected SV and Q (resting, submax, max)
55
Q

Circulation Changes for Anaerobic Training

A
  • Improved blood distribution (increased BP during exercise)

- Decreased resting BP

56
Q

Respiratory Changes for Anaerobic Training

A

-Increased Resp. muscle strength and endurance

57
Q

Exercise Performance for Anaerboic Training

A
  • Increased aerobic and anaerobic power
  • Decreased fatigue index
  • Increased muscle power
  • Improved metabolic cost for submaximal workload
  • (depending) increased muscle strength
58
Q

General Training Recommendations for Flexibility (to improve flexibility)

A

F: 2-3 sessions per week per muscle group
I: Hold stretches to mild discomfort
T: 15-30 sec per rep, 2-4 reps per muscle group
T: Static, active stretching

59
Q

General Training Recommendations for Flexibility (to improve performance)

A

F: right before exercise
I: ROM should not go beyond mild discomfort
T: Depends on drill
T: active, dynamic stretching

60
Q

Passive Stretching

A

involves an external force to move joint through ROM

61
Q

Active Stretching

A

involves contraction of agonist muscles to move a joint through its ROM to stretch target muscle/group

62
Q

Static Stretching

A

slowly moving into stretch and holding

63
Q

Ballistic Stretching

A

sudden stretch with “bouncy” movement

64
Q

Dynamic Stretching

A

moving a joint through full ROM in controlled manner

65
Q

Proprioceptive Neuromuscular Facilitation (PNF)

A

manipulates GTOs and muscle spindles to effectively stretch a muscle

66
Q

What are types of flexibility training?

A

Yoga and Pilates

67
Q

Neuromuscular Recruitment for Flexibility

A
  • Active/Dynamic Stretching may improve motor unit syncing, increase motor unit recruitment, improve rate coding, and co-activation of muscles
  • All stretching retunes muscle spindles and GTOs
68
Q

What parameters show no adaptations during Flexibility Training?

A
  • Muscle Fibers
  • Metabolism
  • Cardiac Function
  • Circulation
  • Respiratory
69
Q

Exercise Performance for Flexibility

A
  • Increase ROM

- Increased muscle power

70
Q

What are the main elements of periodization?

A
  • Volume
  • Intensity
  • Technique
71
Q

“Involves a fairly progressive ‘taper’ toward a peak performance at the end of a macrocyle, using a specific sequence of meso/microcycles”

A

Linear (classical) Periodization

72
Q

“Incorporates multiple ‘tapers’ into the fitness progression to optimize performance at multiple times during the macrocyle”

A

Non-Linear (undulating) Periodization

73
Q

“Easy training which elicits minor improvements, if any”

A

Undertraining

74
Q

“an average training load that elicits appreciable improvements in physiological function and performance”

A

Acute Overload

75
Q

When does Acute Overload typically occur?

A

Early-middle mesocycles within a competitive macrocycle

76
Q

When does Undertraining typically occur?

A

Active rest mesocycles, or when life doesn’t allow you to train as much as you’d like (aka injury)

77
Q

“a brief period of heavy training that overloads the body without optimal rest and recovery”

A

Overreaching

78
Q

“training load that is too substantial given the provided rest and recovery”

A

Overtraining

79
Q

“a period of reduced training load to facilitate rest, recovery, and physiological adaptions that will improve fitness”

A

Tapering/Peaking

80
Q

When does Tapering/Peaking typically occur?

A

Near the end of mesocycles or near end of macrocycle when peak performance is desired

81
Q

When does Overreaching typically occur?

A

Typical of post-season workouts for many sports

82
Q

What would you expect to observe for Glucagon during exercise?

A
  • Increases a little with exercise intensity but more dramatically as exercise duration increases
  • Stimulates glycogenolysis to form a glucose supply that insulin can work with
83
Q

What would you expect to observe for Epinephrin during exercise?

A
  • Immediate increase in response to onset of exercise, with gradual increase over exercise duration or at higher intensities
  • Stimulates glycogenolysis and lipolysis (gives us glucose and free fatty acids)
84
Q

What would you expect to observe for Norepinephrin during exercise?

A

Immediate increase in response to onset of exercise, with gradual increase over exercise duration or at higher intensities

85
Q

What would you expect to observe for Cortisol during exercise?

A
  • Immediate increase in response to exercise and continues to increase with short-duration high intensity exercise.
  • During longer duration/lower intensity exercise initial spike and then gradual decrease over duration
  • Stimulates lipolysis, glycogenesis, glycogenolysis, and deamination
86
Q

What would you expect to observe for Growth Hormone during exercise?

A
  • Dramatic increase with exercise intensity, but also gradual increase over duration
  • Makes IGF-1
87
Q

What would you expect to observe for Insuline-like Growth Factor during exercise?

A

Dramatic increase with exercise intensity, but also gradual increase over duration
-Facilitates amino acid uptake and protein synthesis

88
Q

What are post-exercise implications of Growth Hormone and IGF-1?

A
  • Influence recovery and adaptations

- Try and maximize levels during post-exercise

89
Q

“muscle stress of damage that may send afferent information to the CNS and may last several hours to days”

A

Central Fatigue

90
Q

“elevated FFA in blood spurred an increase in tryptophan uptake by the brain and consequently increased serotonin production”

A

Central Fatigue

91
Q

Fatigue typical of endurance exercise

A

Central Fatigue

92
Q

“failure of excitation contraction coupling process”

A

Peripheral Fatigue

93
Q

What is a probable category and mechanism of fatigue for high intensity-short duration exercise?

A

Peripheral Fatigue; excessive K efflux temporarily impaired muscle fiber depolarization

94
Q

What is a probable category and mechanism of fatigue for extended duration-high intensity exercise?

A

Metabolic Fatigue; When muscle glycogen stores are depleted

95
Q

What is a probable category and mechanism of DOMS

A

Central Fatigue; muscle damage has occurred and muscles are sending afferent feedback to CNS so CNS inhibits those muscles

96
Q

Metabolic Fatigue

A
  • Exhaustion Hypothesis (run out of fuel)
  • Accumulation Hypothesis (LA increase, spurring H release which messes with Ca-Troponin binding, Ca release and uptake, and sarcolemma excitability

Exercise Physiology (3 decks)

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