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HUBS2503 Clinical Exercise Physiology > Weeks 5-9 > Flashcards

Weeks 5-9 Flashcards

1
Q

What is subjective/self-reporting fatigue?

A

Perception
Subjective lack of physical or mental energy (or both) that is perceived by the individual to interfere with usual and desired activities

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2
Q

What is objective/performance fatigue?

A

Difficulty maintaining force output or muscular control

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3
Q

What can neuromuscular fatigue be due to? (2) Which is common in healthy and disease people?

A
  • Altered neural activation (commonly with disease) OR

- Altered muscle metabolism (commonly with healthy)

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4
Q

What potential locations of sources of fatigue? (4)

A
  • CNS (brain, spinal cord)
  • PNS
  • N-M Junction
  • Muscle fibre (membrane, SR, actin-myosin)
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5
Q

What are peripheral factors of fatigue? (6)

A
  • NM transmission
  • Excitation contraction
  • Decreased energy stores
  • Increased metabolites
  • Electrolyte gradients
  • SNS
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6
Q

What are central factors of fatigue? (6)

A
  • CNS motor drive
  • Feedback from muscle
  • Motivation
  • Discomfort
  • Sleep disorders MS
  • Endocrine abnormalities
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7
Q

What is acute neuromuscular fatigue? What is it mostly associated with?

A

Local contractile failure in muscle. Mostly associated with energy production (energy supply fatigue)

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8
Q

What contributes to acute neuromuscular fatigue? (5)

A
  • Lack of blood flow
  • Lack of oxygen
  • Nutrient fatigue or substrate depletion (creatine phosphate or glycogen depletion)
  • Increased metabolites
  • Altered Ca2+ signalling
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9
Q

What are the three types of muscle soreness?

A
  • Acute (during activity)
  • Delayed onset (24-72 hours after activity)
  • Sustained (injury related)
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10
Q

What are characteristics of acute muscle soreness? (6)

A
  • Occurs during physical activity
  • Not usually associated with tissue damage
  • Associated with lactic acid production (more in high intensity)
  • May produce a burning sensation
  • Recovery rapid after stopping activity
  • Fastest recovery from low intensity dynamic activity
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11
Q

What are characteristics of DOMS? (8)

A
  • 24-72 hours post unaccustomed physical activity
  • Common when starting a new exercise program, first day of a new job or a change of job tasks
  • Associated with eccentric muscle contractions (walking downhill, unloading)
  • Associated with damage to muscle fibres and inflammation (mild strain injury)
  • Muscles are often swollen and stiff
  • Usually resolves in 2-3 days
  • Provides protection for ~6 weeks
  • Soreness can be severe
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12
Q

a) How to minimise DOMS when starting an exercise program? (2) b) In what population is this particularly important?

A

a)
- Use modest loads (especially eccentrically)
- Limit downhill running and increase slowly

b) The elderly

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13
Q

How could you minimise DOMS in the workplace for new employees?

A

Limit their exposure to tasks that are likely to instigate DOMS, in their first few days of work to allow for adaptation

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14
Q

What are characteristics of muscle soreness due to strain injury? (6)

A
  • Muscle or associated tissue injured
  • May involve fibres and/or connective tissues
  • Often due to over exertion or poor mechanics
  • May feel soreness immediately
  • May take time to heal
  • Requires rest time for recovery
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15
Q

What is the difference between a sprain and a strain?

A

Sprain - ligament or joint capsule

Strain - muscle and/or tendon

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16
Q

What are some causes of skeletal muscle injuries? (5)

A
  • Damage to muscle fibres
  • Damage to tendons
  • Damage to myotendinous junction
  • Damage to tendon attachment to bone
  • Spasm (sustained contraction) due to nerve activation or irritation
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17
Q

What are satellite cells? When are they stimulated?

A
  • Type of muscle stem cells that sit between the basal lamina and sarcolemma
  • Stimulated and proliferate when cells are substantially damaged - when not in contact with sarcolemma
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18
Q

What are the steps in muscle regeneration? (5)

How long may this process take?

A
  • Muscle fibres damaged
  • Cell infiltration and inflammation
  • Degenerative dismantling of damaged cell
  • Proliferation of satellite cells
  • Form myotubes then filled with new myofibrils
  • Process may take 6 months
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19
Q

What muscle changes occur with disuse? What is this due to?

A
  • Atrophy - decreased muscle fibre size (cross-sectional area)
  • Weakness/loss of force
  • Usually due to loss of mechanical loading rather than loss of neural activation
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20
Q

What are the effects of bed rest? (microgravity) (2)

A
  • Greater atrophy in antigravity muscles

- Greater atrophy in fast twitch fibres

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21
Q

What are some circumstances that may induce disuse adaptations? (5)

A
  • Sedentary behaviour
  • Immobilisation of body segments
  • Bed rest
  • Ageing
  • Denervation
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22
Q

What is the cause of muscle cramps?

A
  • Triggered by nerve activity

- Not fully known

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23
Q

What makes muscles more susceptible to cramps and what is a strategy to overcome that?

A
  • Water intake after dehydration makes muscles more susceptible to cramps; ? dilution of electrolytes
  • Can be managed with intake of electrolytes
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24
Q

What factors put someone at greater risk of muscle cramps? (6)

A
  • Fatigue
  • Dehydration/electrolyte imbalance
  • Reduced blood flow
  • Hypothyroidism
  • Pregnancy
  • Genetics
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25
Q

What position are muscles in to cramp?

A

Shortened position

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26
Q

What is the acute treatment for muscle cramps?

A
  • Stretch muscle (put in lengthened position)

- Increase blood flow (heat or massage)

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27
Q

What does ETAP stand for? (Stitch)

A

Exercise-induced Transient Abdominal Pain

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28
Q

What are signs and symptoms of ETAP?

A
  • Somatic pain (not visceral)
  • Area of sensation
  • Referred pain to shoulder tip
  • Aggravated by GIT loading
  • Exercise may alter lymphatic flow influencing peritoneal fluid content
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29
Q

Characteristics of ETAP are consistent with…?

A

…irritation of parietal perineum

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30
Q

What are some ways to prevent ETAP? (4)

A
  • Don’t eat or drink shortly before exercise if prone to ETAP
  • Limit fluid intake volume during exercise
  • Consider tonicity of fluids
  • Age - decreases with age
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31
Q

What is the role of cool down? (3)

A
  • Prevent sudden decrease in venous return
  • Provide good blood flow for reduction/removal of muscle metabolites
  • Provide some restoration of muscle energy stores
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32
Q

What are some recovery strategies? (11)

A
  • Passive rest
  • Active recovery
  • Stretching
  • Myofascial release
  • Electrostimulation
  • Compression garments
  • Immersion
  • Contrast water therapy
  • Cryotherapy
  • Hyperbaric therapy
  • Nutrition
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33
Q

What are neuromuscular goals of training? (3)

A
  • Enhance musculoskeletal health
  • Improve sports performance
  • Change body aesthetics
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34
Q

What are the benefits of good muscular health? (4)

A
  • Have the right muscle mass for functional activities
  • Have the right muscle mass for metabolic health
  • To countermeasure muscle atrophy and weakness
  • To enhance muscle metabolism
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35
Q

What can be improved to increase overall muscle performance? (6)

A
  • Strength
  • Muscle endurance
  • Muscle power
  • Flexibility
  • Posture
  • Running/movement efficiency
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36
Q

What factors affect someones neuromuscular adaptations from exercise training? (3)

A
  • Initial fitness level
  • Genes
  • Training program characteristics
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37
Q

What are some resistance training equipment? (5)

A
  • Free weights/barbells
  • Pulley systems
  • Isokinetic devices
  • Resistance bands
  • Body weight
38
Q

What is the typical strength increase with resistance training? (%)

A

25-30%

39
Q

What population has larger increases in strength with resistance training?

A

The elderly

40
Q

What training program has the greatest strength increase? What is the second and third greatest?

A
  • Most - resistance
  • Modest - circuit
  • Least - endurance
41
Q

What key components of resistance training give the greatest strength increase? (2)

A
  • Heavy loads

- Fewer reps

42
Q

When do neural and morphological changes occur in strength training?

A
  • Neural early in the program

- Morphological later in the program

43
Q

What neural changes occur in strength training?

A
  • Increased strength
  • Dynamic strength greater increase than isometric
  • Crossover effects
  • Imaginary training
44
Q

How do neural effects of training contribute to changes in muscle force? (3)

A
  • Change in motor unit recruitment patterns
  • Change motor unit synchronisation
  • Decrease central inhibition for voluntary efforts
45
Q

What is the main morphological change in strength training?

A

Increased muscle size = increased muscle force

46
Q

a) How long of training does it take for an increase in muscle size and strength?
b) Does it eventually limit?

A

a) ~ 8 weeks

b) Yes. Eventually a limit to further increases

47
Q

What affects the extent of muscle size changes? (3)

A
  • Muscle group (upper limbs>lower limb)
  • Selective area of muscle (different muscle loading, adaptations to specific loading)
  • Fibre type (Type II fibres more capacity to change in size)
  • Age (older adults can increase muscle size)
  • Sex (M=F lower limb, M>F in upper limbs)
48
Q

Is there more evidence of hypertrophy or hyperplasia as a result of strength training?

A

Hypertrophy

49
Q

What does hypertrophy increase in strength training? (4)

A
  • Size of fibres
  • Myofibril size and number
  • Myofibril proliferation
  • Protein synthesis
50
Q

How could someone improve their flexibility/lack of length in muscle? (2)

A
  • Insertion of more sarcomeres in fusiform muscles to increase muscle length
  • Training strategies such as stretching and eccentric training
51
Q

What can contribute to reduced flexibility? (2)

A
  • Ageing

- Disuse or limited use

52
Q

What is the relationship between fibre myofibril content and myonuclei?

A
  • Fibre myofibril content is proportional to myonuclei
53
Q

What are myonuclei produced from?

A

Satellite cells which undergo mitosis

54
Q

What morphological changes occur to tendons during strength training? (2)

A
  • Tendon stiffness

- Tendon hypertrophy

55
Q

Define physical fitness (WHO)

A

Ability to perform muscular work satisfactorily

56
Q

What are the three types of physical fitness?

A
  • Health
  • Occupation
  • Sport-specific
57
Q

What does cardio-respiratory fitness (aerobic fitness) represent clinically?

A

The capacity of the body to deliver oxygen to tissues for ATP production (VO2) and remove metabolites (CO2)

58
Q

What may CRF be compromised by? (2)

A
  • CV disease

- Inability to activate skeletal muscle

59
Q

What comprises musculoskeletal fitness? (4)

A
  • Power
  • Strength
  • Endurance
  • Flexibility
60
Q

What are some body composition complications that may affect CRF? (3)

A
  • Excess fat
  • Lack of muscle mass
  • Low bone density
61
Q

Why would you use physical fitness testing? (9)

A
  • Assess current health status
  • Monitor rehabilitation
  • Assess for sports needs
  • Assess fitness for work or employment
  • Identify strengths and weaknesses
  • Assist in setting training goals
  • Influence training program design
  • Provide motivation for exercise
  • Monitor training program effects
62
Q

What are the four requirements for good fitness testing?

A
  • Specificity
  • Validity
  • Objectivity
  • Reliability
63
Q

What are some considerations when doing fitness testing? (9)

A
  • Does it only test one thing?
  • Does the participant know what to do?
  • Is technical competence required?
  • Is the test well standardised?
  • Time of day
  • Environmental conditions
  • Sensitivity (changes in training and fitness)
  • Nutrition and hydration
  • Medications
64
Q

What fitness tests are commonly used for the general population? (4)

A
  • Submaximal CRF tests
  • Strength endurance tests
  • Sit and reach for flexibility
  • Body composition
65
Q

What fitness test types are commonly used for the sports population? (3)

A
  • Wide variation - depending on sport
  • Max strength and power tests
  • Anaerobic, speed and agility
66
Q

What fitness tests are commonly used for kids? (5)

A
  • Beep test for CRF
  • Strength endurance
  • Sit and reach for flexibility
  • Stork stand for balance
  • Body composition (new)
67
Q

What fitness tests are commonly used for the elderly (6)

A
  • 6 minute walk test
  • 10 metre walk speed
  • Sit-to-stand
  • Timed up and go
  • Chair sit and reach
  • Berg balance test
68
Q

What are some safety factors for fitness testing?

A
  • Genetics and medical history
  • Higher risk in sedentary population
  • Max effort is greater risk than submax
  • High risk in environmental extremes
  • Risk of injury - blisters
69
Q

What can be assessed to determine muscular fitness? (6)

A
  • Strength
  • Power
  • Strength endurance
  • Flexibility
  • Posture
  • Balance
70
Q

What is strength?

A

The maximum capacity to generate force

71
Q

What is power?

A

The rate of performing work

72
Q

What is strength endurance?

A

The capacity to sustain repeated submaximal muscle contractions or a single static (isometric) contraction

73
Q

What are three types of strength testing? (Iso…)

A
  • Isometrically - joint ad muscle length don’t change during contraction
  • Isokinetically (isovelocity) - velocity of movement is constant but force varies
  • Isotonically - tension in the muscle starts the same despite changes in muscle length
74
Q

What are the two types of muscle contractions?

A
  • Concentric - shortening

- Eccentric - lengthening

75
Q

What are some considerations when assessing muscle performance?

A
  • Muscle specific
  • Joint angle specific
  • Velocity dependent
  • Warm up, also standardised
  • Number of trials and rest intervals (usually 3 trials with 3 minutes rest in-between)
  • Good to have an idea of the athlete’s performance before testing
76
Q

What are advantages of isometric strength testing? (4)

A
  • Commonly used
  • Reliable
  • Good indicator of max force - more in an isometric contraction than concentric
  • Safe
77
Q

What are limitations of isometric strength testing? (2)

A
  • Measuring force of one angle joint only

- Poor relationship with sports performance and training effects

78
Q

What are advantages of isokinetic strength testing? (4)

A
  • Can standardise test
  • Reliable at lower velocities
  • Record force through full ROM
  • Can compare L and R lim forces, con vs eccentric movements, agonist and antagonist muscles
79
Q

What are advantages of isotonic strength testing? (1)

A

Good reliability with experienced people

80
Q

What are limitations of isotonic strength testing? (2)

A
  • If inexperienced subjects, difficult, less reliable, may not be able to perform the skill properly
  • Safety considerations of spotters, form, good instructions
81
Q

What does isometric strength testing involve?

A

Max effort over 3-4 seconds

e.g. cable tensiometer

82
Q

What does isokinetic strength testing involve?

A

Person exerts a force against a lever arm which keeps velocity constant

83
Q

What does isotonic strength testing involve?

A

Constant load, con and eccentric movement, often looking for 1RM
e.g. bench press

84
Q

Power = ?

A

Power = (force x distance) / time

85
Q

What is power testing and what are some examples?

A
  • Short-duration explosive effort tests, indicative of anaerobic energy systems
  • E.g vertical jump, standing long jump
86
Q

What effect does strength endurance have on performing work?

A

Stronger muscles perform activities at lower percent of max capacity

87
Q

What is strength-endurance testing and what are some examples?

A
  • Ability to maintain force without fatigue
  • E.g sustained isometric force - wallsit
  • E.g. reps of a single action - push-ups, stand-ups
88
Q

What is the difference between absolute and relative endurance tests?

A

Absolute - number of reps with a set load

- relative - number of rests at a set % of a person’s 1RM

89
Q

What factors may affect flexibility? (8)

A
  • Joint structure
  • Length and distensibility of muscles, tendons and ligaments
  • Soft tissue impediments
  • PA level
  • Environmental conditions
  • Ability to relax muscles
  • Muscle soreness and stiffness
  • Pain tolerance
90
Q

How to assess flexibility? (2)

A
  • Visual - against a diagram

- Measured ROM e.g. sit and reach

91
Q

What would balance tests be used for and what are some examples?

A
  • Part of assessment for dizziness/vestibular disorders

- E.g single limb stance, stork stand, wobble board

HUBS2503 Clinical Exercise Physiology (2 decks)

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