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Health Education > Topic 3 effects of physical activity and exercise on the human body > Flashcards

Topic 3 effects of physical activity and exercise on the human body Flashcards

1
Q

What are some facts?

A
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2
Q

What does Physical exercises modify in our organisms

A

Energetic, Biochemical and physiological modifications and balance

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3
Q

What are smooth muscles?

A

spindle shaped, non striated, uninucleate fibers, involuntary, found in inner organs

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4
Q

What are cardiac muscles?

A

involuntary, occurs in striated branch of uninucleate, occurs in walls of the heart

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5
Q

what are skeletal muscles?

A

striated tubular, multinucleate fibers, attached to skeletal, voluntary

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6
Q

what is muscular hypertrophy?

A

increase or enlargement of muscle fiber or cross sectional area after post training. positive relationship with muscular strength.

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7
Q

what does mechanical loading regulate?

A

gene expression

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8
Q

what is a result of actin and myosin in muscle hypertrophy?

A

Increase synthesis in actin and myosin

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9
Q

what is required for increase in myofibrils within muscle fiber?

A

long period of training <16 workouts

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10
Q

Which type of muscle fibers experience greater size increases, and what does this imply for hypertrophy potential

A

Type II muscle fibers experience greater increases in size compared to Type I fibers. This implies that athletes with a higher proportion of Type II fibers have greater potential for hypertrophy

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11
Q

What is the significance of fiber type transitions in the muscular system?

A

Fiber type transitions occur with training, allowing muscle fibers to adapt and shift between different types, which influences muscle performance and growth potential

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12
Q

How does the pennation angle affect muscle function, and how is it influenced by resistance training?

A

The pennation angle affects both the force production capabilities and the range of motion of a muscle. Resistance training increases the pennation angle in pennate muscles, enhancing force generation

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13
Q

What structural change has been observed in strength-trained athletes regarding fascicle length?

A

Strength-trained athletes tend to have longer fascicles, which is a structural adaptation that contributes to improved muscle performance and strength?

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14
Q

What cellular and structural adaptations occur in response to resistance training?

A

Resistance training leads to increases in myofibrillar volume, cytoplasmic density, sarcoplasmic reticulum and T-tubule density, sodium-potassium ATPase activity, ATP concentration, and glycogen content. These changes support muscle strength and performance.

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15
Q

What are some reductions in muscle characteristics due to resistance training?

A

Resistance training reduces mitochondrial density, muscle and blood pH, and capillary density, reflecting shifts in muscle metabolism towards anaerobic energy systems.

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16
Q

What are the two types of bone tissue, and how do they differ?

A

The two types of bone tissue are trabecular bone (spongy) and cortical bone (compact). Trabecular bone has a porous, spongy structure, while cortical bone is denser and forms the outer layer of bones, providing strength and protection.

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17
Q

What is minimal essential strain (MES), and why is it important for bone health?

A

Minimal essential strain (MES) is the threshold stimulus that initiates new bone formation, typically about 1/10 of the force required to fracture bone. It is important for maintaining and strengthening bone tissue in response to mechanical loading.

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18
Q

How does an increase in muscle strength or mass affect bone mineral density (BMD)

A

An increase in muscle strength or mass results in a corresponding increase in bone mineral density (BMD), promoting stronger and denser bones.

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19
Q

What is the principle of specificity of training in relation to bone growth?

A

The specificity of training refers to using exercises that directly load a particular region of the skeleton. This targeted loading stimulates bone growth in the areas receiving strain.

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20
Q

What types of exercises are effective in reducing the risk of osteoporosis?

A

High-impact cyclical loading exercises for the lower body, following the principle of progressive overload, are effective in reducing the risk of osteoporosis by providing osteogenic stimuli to the bones.

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21
Q

What factors influence bone loading during exercise?

A

Factors influencing bone loading during exercise include load intensity, speed (rate) of loading, direction of loading, and volume (repetitions) of the exercises performed. These factors collectively contribute to the effectiveness of the training stimulus on bone health.

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22
Q

How can bone mass be metaphorically compared to a bank savings account?

A

Bone mass can be viewed as a bank savings account, where bone growth during adolescence and young adulthood adds to the account (positive bone mineral reserves). However, by midlife, withdrawals from these “savings” often exceed deposits

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23
Q

What happens to bone mass in midlife, and why is it significant?

A

In midlife, withdrawals from bone mass (bone loss) typically exceed deposits (bone growth), which is significant because it increases the risk of fractures as the bone becomes weaker.

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24
Q

What is the critical threshold in bone mass, and what does it indicate?

A

The critical threshold in bone mass refers to the point at which withdrawals exceed deposits. Once this threshold is crossed, the risk of bone fractures significantly increases.

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25
Q

What stages of life contribute positively to bone mass accumulation?

A

Adolescence and young adulthood are the key stages that contribute positively to bone mass accumulation, as this is when significant bone growth occurs.

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26
Q

What effect does heavy resistance training have on connective tissue, specifically tendons?

A

Heavy resistance training leads to growth in connective tissue, particularly tendons, enhancing their strength and resilience.

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27
Q

How does muscle hypertrophy influence fibroblast activity in connective tissues?

A

Muscle hypertrophy increases both the number and size of fibroblasts, resulting in a greater supply of total collagen within the connective tissues, which contributes to their strength.

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28
Q

What is the impact of high-loading versus low-loading on tendon stiffness?

A

High-loading leads to increased tendon stiffness, enhancing their ability to withstand greater forces, while low-loads do not significantly affect tendon stiffness

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29
Q

What role do collagen fibers play in the adaptations of tendons, ligaments, and fascia?

A

Collagen fibers provide structural integrity and strength to tendons, ligaments, and fascia, and an increase in collagen due to resistance training contributes to the overall resilience and functional capacity of these connective tissues.

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30
Q

What is the primary function of cartilage in the muscular system?

A

Cartilage is dense connective tissue that acts as a shock absorber, capable of withstanding considerable force without damage to its structure, particularly at joints.

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31
Q

What is hyaline cartilage, and where is it typically found?

A

Hyaline cartilage, also known as articular cartilage, is located on the articulating surfaces of bones, providing a smooth, lubricated surface for joint movement.

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32
Q

What is fibrous cartilage, and where can it be found in the body?

A

Fibrous cartilage is a tough form of cartilage found in structures such as the intervertebral disks, providing support and cushioning between vertebrae.

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33
Q

How does cartilage receive its nutrient supply, and why is joint mobility important for cartilage health?

A

Cartilage receives its nutrients via diffusion from synovial fluid. Joint mobility is important for cartilage health because it facilitates this nutrient supply, helping maintain the cartilage’s integrity and function.

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34
Q

What are the primary functions of blood in the cardiovascular system?

A

The primary functions of blood include the transport of nutrients, oxygen, and hormones to cells throughout the body, as well as the removal of metabolic wastes such as carbon dioxide and nitrogenous wastes.

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35
Q

What role do blood vessels play in the cardiovascular system?

A

Blood vessels are responsible for carrying blood throughout the body, facilitating the delivery of essential substances to tissues and the removal of waste products.

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36
Q

What are the main components of the cardiovascular system?

A

The main components of the cardiovascular system are blood, blood vessels, and the heart, all working together to ensure proper circulation and overall bodily function.

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37
Q

How does the cardiovascular system contribute to homeostasis?

A

The cardiovascular system contributes to homeostasis by regulating blood flow to tissues, ensuring adequate delivery of oxygen and nutrients, and facilitating the removal of metabolic wastes, thus maintaining internal balance and health

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38
Q

What is cardiac output, and how is it calculated?

A

Cardiac output is the amount of blood pumped by the heart per minute (L/min) and is calculated using the formula: Cardiac Output (Q) = Stroke Volume x Heart Rate.

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39
Q

How does cardiac output change during maximal exercise?

A

During maximal exercise, cardiac output can increase significantly, reaching up to four times the resting level of about 5 L/min, resulting in a maximum cardiac output of approximately 20 to 22 L/min

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40
Q

How does heart rate respond to increasing intensity during aerobic exercise?

A

Heart rate increases linearly with increases in exercise intensity during aerobic exercise, reflecting the body’s increased demand for oxygen and nutrients

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41
Q

What factors influence cardiac output during exercise?

A

Cardiac output during exercise is influenced by two primary factors: stroke volume (the amount of blood ejected with each heartbeat) and heart rate (the number of beats per minute), both of which increase with exercise intensity

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42
Q

What is stroke volume, and how is it defined in the context of the cardiovascular system?

A

Stroke volume is the volume of blood pumped by the left ventricle of the heart with each contraction. It is a key component of cardiac output and is influenced by various physiological factors.

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43
Q

What role does end-diastolic volume play in regulating stroke volume?

A

End-diastolic volume is the volume of blood in the ventricles at the end of filling (diastole) and directly affects stroke volume. A greater end-diastolic volume leads to a more forceful contraction, increasing the amount of blood ejected with each heartbeat

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44
Q

How do catecholamines and the sympathetic nervous system influence stroke volume during exercise?

A

Catecholamines from the sympathetic nervous system increase myocardial contractility, resulting in more forceful contractions and higher stroke volume during exercise.

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45
Q

What is the Frank-Starling mechanism, and how does it affect stroke volume?

A

The Frank-Starling mechanism states that greater myocardial fiber stretch (from increased blood volume) leads to stronger contractions and higher stroke volume

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46
Q

What is oxygen uptake, and how is it defined?

A

Oxygen uptake is the amount of oxygen consumed by the body’s tissues during physical activity.

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47
Q

What does the Fick Equation represent in relation to oxygen uptake?

A

The Fick Equation expresses oxygen uptake (VO2) as the product of cardiac output (Q) and the arteriovenous oxygen difference (a-vO2): VO2 = Q x a-vO2 difference.

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48
Q

What is VO2max, and what does it indicate?

A

VO2max is the maximum amount of oxygen that can be utilized at the cellular level by the body. Healthy individuals typically range from 25 to 80 ml·kg−1·min−1.

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49
Q

What components contribute to oxygen uptake during exercise?

A

Oxygen uptake is influenced by cardiac output (Q) and the arteriovenous oxygen difference (a-vO2), reflecting the efficiency of oxygen delivery and utilization by tissues

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50
Q

What is systolic blood pressure, and when does it occur?

A

Systolic blood pressure is the pressure against arterial walls during ventricular contraction when blood is forcefully ejected

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51
Q

What is the Double Product (Rate Pressure Product), and how is it calculated?

A

The Double Product is calculated as heart rate (HR) multiplied by systolic blood pressure (Syst BP), indicating the myocardial oxygen demand during exercise

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52
Q

What is diastolic blood pressure, and what does it represent?

A

Diastolic blood pressure is the pressure against arterial walls when the heart is at rest and no blood is being forcefully ejected

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53
Q

How is mean arterial pressure (MAP) calculated, and what does it represent?

A

MAP is the average blood pressure throughout the cardiac cycle, calculated as MAP = [(Syst BP − Diast BP) ÷ 3] + Diast BP. It reflects overall blood flow to organs.

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54
Q

How is oxygen transported in the blood?

A

Oxygen is transported in the blood either dissolved in plasma or combined with hemoglobin

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55
Q

What is the oxygen-carrying capacity of 100 ml of blood?

A

The oxygen-carrying capacity of 100 ml of blood is about 20 ml of O2.

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56
Q

How is carbon dioxide primarily removed from the body?

A

About 70% of carbon dioxide is removed from the body by combining with water and being transported to the lungs in the form of bicarbonate (HCO3−).

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57
Q

What role does hemoglobin play in oxygen transport?

A

Hemoglobin binds to oxygen in the lungs, allowing for efficient transport of oxygen from the lungs to tissues throughout the body.

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58
Q

How much can cardiac output increase during maximal exercise?

A

Cardiac output can increase up to four times the resting level of about 5 L/min to a maximum of 20 to 22 L/min during maximal exercise

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59
Q

How does heart rate respond to increasing intensity during aerobic exercise?

A

Heart rate increases linearly with increases in intensity during aerobic exercise

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60
Q

What is stroke volume and how is it regulated?

A

Stroke volume is the amount of blood pumped by the left ventricle during each heartbeat. It is regulated by the end-diastolic volume and the action of catecholamines, which increase the force of contraction.

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61
Q

What role does the Frank-Starling mechanism play in stroke volume?

A

The Frank-Starling mechanism states that the force of contraction increases as the myocardial fibers lengthen, which helps increase stroke volume

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62
Q

How does the sympathetic nervous system affect stroke volume during exercise?

A

At the onset of exercise, sympathetic stimulation increases myocardial contractility, leading to a more forceful ventricular contraction and an increase in stroke volume.

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63
Q

What is oxygen uptake, and how is it calculated?

A

Oxygen uptake is the amount of oxygen consumed by the body’s tissues. It is calculated using the formula:
VO2 = Q x a-vO2 difference,
where Q is cardiac output, and a-vO2 difference is the arteriovenous oxygen difference.

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64
Q

What is maximal oxygen uptake (VO2max)?

A

Maximal oxygen uptake (VO2max) is the greatest amount of oxygen that can be used at the cellular level for the entire body. In healthy individuals, it generally ranges from 25 to 80 ml·kg⁻¹·min⁻¹

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65
Q

What does the Fick Equation describe in terms of oxygen uptake?

A

The Fick Equation describes the relationship between oxygen uptake (VO2), cardiac output (Q), and the arteriovenous oxygen difference (a-vO2 difference).
VO2 = Q x a-vO2 difference.

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66
Q

What is systolic blood pressure?

A

The pressure exerted against the arterial walls during ventricular contraction.

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67
Q

What is diastolic blood pressure?

A

The pressure exerted against the arterial walls when no blood is being ejected

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68
Q

How is the mean arterial pressure (MAP) calculated?

A

MAP = [(Syst BP − Diast BP) ÷ 3] + Diast BP.

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69
Q

What happens to systolic and diastolic pressure during maximal aerobic exercise

A

Systolic pressure can rise to 220–260 mmHg, while diastolic remains stable or decreases slightly.

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70
Q

How is oxygen carried in the blood?

A

Oxygen is carried either dissolved in plasma or combined with hemoglobin

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71
Q

What is the oxygen-carrying capacity of 100 ml of blood?

A

About 20 ml of O2

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72
Q

How is carbon dioxide primarily removed from the body?

A

About 70% is removed by combining with water and delivered to the lungs as bicarbonate (HCO3⁻).

73
Q

What happens to maximal cardiac output with anaerobic exercise?

A

Maximal cardiac output increases

74
Q

How does anaerobic exercise affect resting heart rate (HR)?

A

Resting heart rate decreases.

75
Q

What cardiovascular adaptations occur related to CO2 and O2 delivery?

A

Increased removal of CO2
Increased delivery of O2

76
Q

What changes occur in capillary density and blood pressure?

A

Increased capillary density
Decreased resting blood pressure

77
Q

How does anaerobic exercise affect cholesterol and triglycerides?

A

It decreases levels of cholesterol and triglycerides, helping to prevent cardiovascular disease.

78
Q

What is the primary function of the respiratory system?

A

The respiratory system enables us to breathe, facilitating the exchange of gases in the body.

79
Q

What are the two main processes involved in breathing?

A

Inhaling air and exhaling air

80
Q

What is the purpose of absorbing oxygen during breathing?

A

To produce energy for the body’s functions.

81
Q

What is discharged as a byproduct of energy production

A

Carbon dioxide is discharged as a byproduct

82
Q

What is diffusion in the context of the respiratory system?

A

Diffusion is the movement of O2 and CO2 across a cell membrane.

83
Q

What factors affect the diffusion of gases?

A

Diffusion is influenced by the concentration of each gas and the resulting partial pressure of each gas

84
Q

How do the diffusing capacities of O2 and CO2 change with exercise?

A

Diffusing capacities of O2 and CO2 increase dramatically with exercise, facilitating their exchange

85
Q

What happens to minute ventilation during exercise?

A

Minute ventilation (volume of air breathed per minute) increases

86
Q

What is tidal volume?

A

Tidal volume is the amount of air inhaled and exhaled in each breath

87
Q

How does breathing frequency change with exercise?

A

Breathing frequency increases during exercise.

88
Q

What effect does exercise have on the depth of breathing?

A

The depth of breathing increases with exercise.

89
Q

What is anatomical dead space?

A

Anatomical dead space refers to parts of the respiratory system where gas exchange does not occur (e.g., trachea, bronchi)

90
Q

What is physiological dead space?

A

Physiological dead space includes both anatomical dead space and any alveoli that are not participating in gas exchange.

91
Q

What are the two main divisions of the nervous system?

A

The two main divisions are the Central Nervous System (CNS) and the Peripheral Nervous System (PNS).

92
Q

What does the Central Nervous System (CNS) consist of?

A

The Central Nervous System consists of the brain and spinal cord

93
Q

What is the role of the Peripheral Nervous System (PNS)?

A

The Peripheral Nervous System connects the CNS to the rest of the body and includes all the nerves outside the CNS

94
Q

What does the Central Nervous System (CNS) include?

A

The CNS includes the brain (encephalon) and spinal cord

95
Q

What is the function of the Afferent Nervous System?

A

The Afferent Nervous System sends information from sensory receptors to the CNS

96
Q

What is the function of the Efferent Nervous System?

A

The Efferent Nervous System sends information from the CNS to muscles and glands.

97
Q

What does the Somatic Nervous System do?

A

The Somatic Nervous System sends information from the CNS to skeletal muscles.

98
Q
A
99
Q

What is the role of the Autonomous Nervous System?

A

The Autonomous Nervous System sends information to smooth and cardiac muscles and glands.

100
Q

What are the two divisions of the Autonomous Nervous System?

A

The two divisions are the Sympathetic Nervous System and the Parasympathetic Nervous System

101
Q

What are the three key concepts related to motor units

A

Recruitment
Firing rate
Synchronization

102
Q

What does the Size Principle refer to in motor unit recruitment?

A

The Size Principle states that smaller motor units are recruited first, followed by larger motor units as more force is needed.

103
Q

What is selective recruitment in motor units?

A

Selective recruitment is the preferential recruitment of fast-twitch (FT) motor units, beneficial for high-velocity training where rapid force development (RFD) is crucial.

104
Q

How do smaller muscles utilize motor unit recruitment?

A

Smaller muscles rely more on firing rate to generate force, rather than recruiting additional motor units.

105
Q

What is the neuromuscular junction (NMJ)?

A

The NMJ is the interface between the nerve and skeletal muscle fibers.

106
Q

How does anaerobic training affect the neuromuscular junction?

A

Anaerobic training induces beneficial morphological changes in the NMJ that enhance neural transmission capabilities.

107
Q

What is reflex potentiation?

A

Reflex potentiation refers to positive changes in the reflex response (muscle spindle or stretch reflex) of the neuromuscular system, resulting in increased rate of force development (RFD) through these reflexes.

108
Q

What does electromyography (EMG) measure?

A

Electromyography (EMG) measures the magnitude of neural activation within skeletal muscle

109
Q

Why are neural factors important in strength gains?

A

Neural factors are crucial for strength gains as they enhance the nervous system’s ability to activate muscles effectively.

110
Q

How does training for muscular power affect the nervous system?

A

Training programs designed for muscular power provide a potent stimulus to the nervous system, resulting in higher post-training EMG activity

111
Q

What is cross-education?

A

Cross-education is a phenomenon where training one limb can enhance strength or performance in the untrained limb.

112
Q

What is the bilateral deficit?

A

The bilateral deficit refers to the observation that the combined strength of both limbs working together is less than the sum of their individual strengths when trained separately.

113
Q

How do the nervous and endocrine systems interact?

A

The nervous and endocrine systems work together to control many physiological processes during daily physical activity, work, recreation, or competition.

114
Q

What is the primary role of the endocrine system?

A

The primary role of the endocrine system is to secrete hormones that regulate various bodily functions, including metabolism, growth, and response to stress.

115
Q

What are hormones?

A

Hormones are chemical messengers or signal molecules synthesized, stored, and released into the blood by endocrine glands.

116
Q

What are the main roles of hormones?

A

Regulation of reproduction
Maintenance of internal environment (homeostasis)
Energy production, utilization, and storage
Growth and development

117
Q

How do hormones contribute to muscle adaptations?

A

Hormones are involved in both protein synthesis (anabolic) and degradation (catabolic) mechanisms that contribute to muscle adaptations from resistance exercise.

118
Q

How do hormones affect target tissues?

A

Hormonal signals affect only the target tissue, not all cells in the body, following the lock-and-key theory

119
Q

Where are the different types of hormone receptors located?

A

Cell membrane receptors: Polypeptide and thyroid hormone receptors
Cytosol receptors: Steroid hormone receptors

120
Q

What is downregulation of receptor function?

A

Downregulation of receptor function refers to the inability of a hormone to interact with a receptor, leading to decreased receptor sensitivity or number.

121
Q

What are steroid hormones, and how do they function

A

Steroid hormones, such as cortisol (from the adrenal cortex) and testosterone (from the gonads), are fat-soluble and can passively diffuse across the cell membrane, forming a hormone-receptor complex (H-RC).

122
Q

What are polypeptide hormones, and how do they operate?

A

Polypeptide hormones, like growth hormone and insulin, are made up of chains of amino acids. They are not fat-soluble and cannot cross the cell membrane, relying on secondary messengers to exert their effects.

123
Q

What are amine hormones, and what are some examples?

A

Amine hormones are synthesized from the amino acids tyrosine (e.g., epinephrine, norepinephrine, and dopamine) or tryptophan (e.g., serotonin).

124
Q

What happens to hormone concentrations in the blood after exercise?

A

After exercise, there is an increase in hormone concentrations in the blood due to the stress of the workout.

125
Q

How does increased hormone concentration affect hormonal interaction?

A

Higher hormone concentrations increase the probability of interactions with target tissues.

126
Q

What factors can influence hormone levels after exercise?

A

Circadian patterns
Fluid volume shifts
Tissue clearance rates
Venous pooling of blood
Interactions with binding proteins

127
Q

What physiological mechanisms can affect peripheral blood concentrations of hormones?

A

Physiological mechanisms such as fluid shifts and tissue clearance rates can affect peripheral blood concentrations of hormones after exercise.

128
Q

What is testosterone’s role in strength and muscle size development?

A

Testosterone is the primary androgen that interacts with skeletal muscle tissue, playing a key role in the development of strength and muscle size.

129
Q

How does testosterone interact with other hormones?

A

Testosterone can have potential interactions with other hormones, such as growth hormone (GH).

130
Q

What type of exercises can increase testosterone concentration?

A

Large muscle group exercises performed with heavy resistance (85-95% of 1RM), moderate to high volume, and short rest intervals (30 seconds to 1 minute) can increase testosterone concentration

131
Q

In what ways does testosterone influence the nervous system?

A

Testosterone influences the nervous system by interacting with receptors on neurons, potentially enhancing neuromuscular function

132
Q

How does testosterone response differ between men and women?

A

The testosterone response in women is lower than in men

133
Q

What factors influence training adaptations of testosterone?

A

Training time and experience are important factors that can alter resting and exercise-induced concentrations of testosterone.

134
Q

What is the role of target tissues in testosterone adaptation?

A

The adaptation of testosterone levels is dependent on the available window of adaptation in the target tissues.

135
Q

What is the primary role of growth hormone (GH) in children?

A

Growth hormone is crucial for the normal development of a child

136
Q

How does growth hormone relate to resistance training

A

Growth hormone plays a vital role in adapting to the stress of resistance training.

137
Q

What type of exercises can increase growth hormone (GH) concentration?

A

Large muscle group exercises performed with heavy resistance (85-95% of 1RM) and short rest intervals (1 minute) can increase GH concentration.

138
Q

When is growth hormone concentration typically highest?

A

Growth hormone concentration is typically highest at night during sleep.

139
Q

How do GH responses to exercise differ in women?

A

In women, GH responses to exercise vary with the menstrual phase, though the mechanisms behind this variation are unclear.

140
Q

What is the significance of the IGF superfamily?

A

The IGF superfamily is an important biomarker for health and performance and mediates some of the effects of growth hormone (GH).

141
Q

How are Insulin-Like Growth Factors (IGFs) produced?

A

The liver secretes IGFs after GH stimulates liver cells to synthesize them.

142
Q

Which IGF is primarily studied in the context of exercise, and why?

A

Insulin-like growth factor I (IGF-I) is primarily studied in exercise due to its significant role in protein anabolism.

143
Q

How do different exercise protocols affect IGF levels?

A

Alterations in circulatory concentrations of IGF in response to various exercise protocols are closely related to the regulatory factors of IGF release and transport.

144
Q

Where are IGFs found in greater amounts, and how does exercise affect their production?

A

Fat cells contain IGFs in larger amounts than muscle. Mechanical stimulation, overload, and stretch of muscle cells during resistance exercise substantially increase IGF-I production.

145
Q

What is the primary role of cortisol in the body?

A

Cortisol is the primary signal hormone for carbohydrate metabolism, related to glycogen stores in the muscle.

146
Q

What happens when glycogen concentrations are low?

A

When glycogen concentrations are low, other substrates, such as proteins, must be catabolized to produce energy.

147
Q

What are the catabolic effects of cortisol?

A

Increased proteolytic enzymes (breakdown of proteins)
Decreased protein synthesis
Suppressed glycogenesis

148
Q

What physiological conditions lead to increased cortisol levels?

A

Injury or immobilization can lead to increased cortisol levels.

149
Q

What is a consequence of elevated cortisol levels on muscle tissue?

A

Elevated cortisol levels can lead to muscle atrophy.

150
Q

What type of resistance exercise leads to increased cortisol concentration?

A

High-volume, heavy resistance (85-95% of 1RM) with short rest intervals (1 minute) can increase cortisol concentration.

151
Q

When is cortisol concentration typically highest?

A

Cortisol concentration is typically highest in the morning.

152
Q

What training variables stimulate a greater cortisol response?

A

The training variables that stimulate a greater cortisol response are the same as those for growth hormone (GH).

153
Q

What are the effects of high levels of cortisol on the body?

A

While high levels of cortisol have adverse effects, acute increases are important for muscle tissue remodeling.

154
Q

What does the testosterone-to-cortisol ratio indicate?

A

The testosterone-to-cortisol ratio is an indicator of the balance between anabolic (muscle-building) and catabolic (muscle-breaking) processes in the body.

155
Q

What are catecholamines, and where are they secreted from?

A

Catecholamines (epinephrine, norepinephrine, and dopamine) are secreted by the adrenal medulla.

156
Q

What is the role of catecholamines in strength and power?

A

Catecholamines are important for the acute expression of strength and power, acting as central motor stimulators and peripheral vascular dilators.

157
Q

How do catecholamines affect muscle function?

A

Catecholamines enhance enzyme systems and calcium release in muscle, facilitating muscle contraction and performance.

158
Q

What are the physiological functions of epinephrine and norepinephrine?

A

Epinephrine and norepinephrine play key roles in increasing heart rate, enhancing blood flow to muscles, mobilizing energy substrates, and preparing the body for a “fight or flight” response.

159
Q

What type of resistance training leads to increased catecholamine concentration?

A

High-volume resistance training with heavy resistance (10RM) and short rest intervals (10 seconds to 1 minute) increases catecholamine concentration.

160
Q

What can result from long-term high stress on the adrenal glands?

A

Long-term high stress can lead to adrenal exhaustion, resulting in decreased catecholamine release.

161
Q

Why is it important to vary training protocols?

A

Varying training protocols allows the adrenal gland to engage in recovery processes and prevent adrenal exhaustion.

162
Q

What is the effect of adrenal exhaustion on catecholamine levels?

A

Adrenal exhaustion leads to a decrease in catecholamine release, which can negatively impact performance and stress response.

163
Q

What happens to glucagon levels during exercise lasting more than 30 minutes?

A

Glucagon levels gradually increase during exercise lasting more than 30 minutes.

164
Q

What process is stimulated by increased glucagon levels?

A

Increased glucagon levels stimulate hepatic glycogenolysis, leading to the breakdown of glycogen into glucose.

165
Q

What is the effect of hepatic glycogenolysis on glucose availability?

A

Hepatic glycogenolysis increases the availability of glucose for cells, helping to meet higher metabolic demands during exercise.

166
Q

What did authors like Biddle and Morgan find about exercise and psychological wellness?

A

Most people who practice exercise or sports report feeling better (psychological wellness) compared to those who do not.

167
Q

What benefits of exercise relate to self-perception?

A

Exercise improves self-image, self-concept, and self-control.

168
Q

How does exercise affect emotional stability?

A

Exercise contributes to greater emotional stability.

169
Q

What impact does exercise have on social relationships?

A

Exercise enhances social relationships, fostering connections with others.

170
Q

How can exercise influence performance in the workplace?

A

Regular exercise can lead to improved performance in the workplace through enhanced mood and well-being.

171
Q

What is the impact of exercise on state anxiety (SA) and trait anxiety (TA)?

A

Exercise leads to a small decrease in state anxiety (SA) and a moderate decrease in trait anxiety (TA).

172
Q

How do the effects of exercise on emotional stability (ES) differ in the short and long term?

A

The effects on emotional stability (ES) are similar for both the short and long term, but long-term effects are better than short-term.

173
Q

Which type of exercise is more effective for reducing anxiety: aerobic or anaerobic?

A

Aerobic exercise is more effective than anaerobic exercise for improving both state anxiety (SA) and trait anxiety (TA).

174
Q

What does Blasco (1994) suggest about the long-term effects of exercise on animal traction?

A

Blasco (1994) states that the long-term effects on animal traction related to exercise are not clear.

175
Q

What biological mechanisms contribute to stress relief through exercise?

A

Release of endorphins (internal opioids that create a sensation of well-being)
Changes in muscle tension, leading to a feeling of relaxation
Muscle strengthening, positively influencing self-image
Improvement of physical condition and working capacity, enabling activities with less fatigue and greater vigor

176
Q

What psychological mechanisms are enhanced by exercise that help manage stress?

A

Back:

Improved self-esteem
Satisfaction from a sense of control over physical activity, increasing perceived self-efficacy and ability
Interruption of stress and anxiety through rest or “time-out,” allowing temporary escape from anxiogenic elements

177
Q

How do endorphins influence the perception of stress?

A

Endorphins are released during exercise, creating a sensation of well-being that helps alleviate stress.

178
Q

What role does muscle relaxation play in stress relief?

A

Changes in muscle tension during exercise contribute to a feeling of relaxation, which can help reduce stress levels.

179
Q
A

Health Education (3 decks)

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