U3 Lecture 25

Question 1

Why Exercise

Answer 1

Endorphins, memory and executive function, motor areas, heart and lung, blood vessels, bone, muscle, endorphins

Question 2

What is strong evidence for exercise

Answer 2

• lower risk of early death
• lower risk of coronary heart disease, stroke, high blood pressure, adverse blood lipid profile
• lower risk of type 2 diabetes
• lower risk of metabolic syndrome
• lower risk of colon and breast cancer
• prevention of weight gain
• weight loss, particularly when combined with reduced calorie intake
• improved cardioresiratory and muscular fitness
• prevention of falls
• reduced depression and better cognitive function

Question 3

What is moderate to strong evidence for exercise

Answer 3

• better functional health (for older people)

- reduced abdominal obesity

Question 4

What is moderate evidence for exercise

Answer 4

• lower risk of hip fracture
• increased bone density
• lower risk of lung and endometrial cancer
• weight maintenance after weight loss
• improved sleep quality

Question 5

Define aerobic

Answer 5

• with oxygen
• requires steady supply of oxygen to the muscles to perform the activity
• ex: running, biking, swimming, walking

Question 6

Define anaerobic

Answer 6

• without oxygen
• doesn’t require additional oxygen to be taken in by the muscles to move the body
• ex: sprinting, lighting weights

Question 7

What are recommended aerobic activities for adults?

Answer 7

150 min / week at moderate intensity split in >10 min blocks

Question 8

What are recommended muscle strengthening activities for adults?

Answer 8

At least one set of 8-12 repetitions 2 days / week at moderate to high intensity working major muscle groups

Question 9

What are recommended balance activities for older adults?

Answer 9

3 or more days per week

Question 10

What are the effects on muscle?

Answer 10

Muscles will change in response to the stresses it encounters

Question 11

What does exercise require?

Answer 11

1. Increased energy utilization (endurance training)

2. Increased force production (strength training)

Question 12

Define angiogenesis

Answer 12

growth of new blood vessels

Question 13

What does exercise do on muscles?

Answer 13

• increases angiogenesis
• higher density of mitochondria
• increased cross sectional area (muscle gets bigger)

Question 14

What type of exercise increases angiogenesis?

Answer 14

Anaerobic and aerobic

Question 15

What type of exercise causes a higher density of mitochondria?

Answer 15

Aerobic exercise

Question 16

What causes the increase of cross sectional area?

Answer 16

muscle hypertrophy

Question 17

Define muscle hypertrophy

Answer 17

the growth in muscle cells size

Question 18

What happens during muscle hypertrophy?

Answer 18

• each muscle fiber increases in diameter -> increased # of myofibrils

Question 19

More sarcomeres in parallel means what?

Answer 19

More sarcomeres in parallel = more cross bridges = more force

Question 20

Define satellite cells

Answer 20

A stem cell that lies adjacent to a skeletal muscle fiber and plays a role in muscle growth, repair, and regeneration

Question 21

Process of satellite cells

Answer 21

• myoblasts fuse together to make immature skeletal muscle fiber
• satellite cells fuse onto immature skeletal muscle fiber
• satellite cells contribute their nucleus to immature muscle fibers

Question 22

What factors activate satellite cells?

Answer 22

• strength training causes tears in myofilaments, z-lines and connective tissue
• damage attracts macrophages

Question 23

Strength vs. Endurance training

Answer 23

Strength - increases hypertrophy more

Endurance - increases angiogenesis and # of mitochondria more