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110 Cards in this Set
- Front
- Back
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Exercise Physiology
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The study of the ways the cells and tissues of the body function during exercise
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Specificity of Training
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Physiological adaptations to exercise are specific to the system worked during the stress of exercise
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Optimum Physical Fitness
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The condition resulting from a lifestyle that leads to the development of an optimal level of cardiovascular endurance, muscular strength, flexibility and ideal body weight
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Cardiovascular or cardiopulmonary endurance
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aerobic fitness...the ability of heart, lungs & blood vessels to deliver and adequate supply of oxygen to exercising muscles
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Muscular strength
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is the maximum amount of force a muscle or muscle group can develop during a single contraction
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Muscular endurance
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is the number of repeated contractions a muscle or muscle group can perfomr against a resistance without fatiguing or the length a contraction can be held without failure
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Flexibility
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is the amount of movement which can be accomplished at a joint
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Body Fat
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the body's primary reserve of stored energy, stored as triglycerides both in adipose cells under skin and in muscles
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Percent body fat
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represents the percentage of total body weight which is carried as fat
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Ideal body fat percentage
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17-25% for women
10-16 percent for men |
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Lean body mass
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the rest of the body's weight, excluding fat
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Most important use of fitness tests
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to establish a baseline against which improvement can be measured over time
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Types of blood vessels
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arteries, capillaries and veins
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Atria
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upper chambers of the heart
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Ventricles
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lower chambers of heart
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Order of blood flow through heart
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heart receives venous blood into right atrium
blood flows to right ventricle heart contracts blood into lungs blood picks up oxygen from lungs blood returns to left atrium & ventricle blood goes through aorta to body |
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Systole
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contraction phase of cardiac cycle
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Diastole
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Relaxation phase of cardiac cycle
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Benefit of high level of cardiopulmonary fitness
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Heart spends more time resting in diastole at any submaximal exercise intensity, including rest than in a poorly trained system
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Cardiac output
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Q=HR x SV
Output equals heart rate (beats per minute) times stroke volume (amount of blood pumped out of each ventricle (ml per beat) |
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a typical amount of cardiac output per minute at rest
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about a gallon
60 bpm x 70ml/beat=4200 ml/min |
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Ejection Fraction
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Percentage of the total volume of blood left in ventricles at end of diastole that is then ejected during contraction
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Ejection fraction at rest
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50% because of minimal need of oxygen in muscles at rest
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Ejection fraction during exercise
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can increase to 100%
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Oxygen extraction
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amount of oxygen taken from the hemoglobin and used in exercising muscle cells
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Is all oxygen extracted at capillaries
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No, there is some oxygen in the blood which returns back to the heart.
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What is major limitation to exercise performance?
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Ability of muscles to extract oxygen from bloodstream to produce energy.
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What is so important about oxygen?
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It is needed in energy production. In aerobic energy production it mixes with fatty acids and glucose to produce ATP
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ATP
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Adenosine triphosphate. The body's energy source
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Mitochondria
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structures in most cells that are the site of ATP production. The more you have in a cell, the greater aerobic energy production capability of that cell. Also contain enzymes used in ATP production.
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Ischemia
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decreased flow of blood to heart muscle through artery
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Angina Pectoris
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sensation of pain and or pressure in the chest
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Myocardial infarction
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Heart attack. Blood supply is cut off to myocardium due to clot.
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Stroke
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ischemia can lead to this in the brain
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The two substances (substrates) used by body's cells to produce most of the ATP supply
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Fatty acids and carbohydrates.
Fats and glucose |
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Proteins are comprised of...
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amino acids
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Which substrates are used to produce ATP at rest?
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Fatty acids and glucose are used aerobically (with oxygen). The body produces 1 calorie per minute
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How much of the 1 cal/min aerobic energy production at rest comes from fat in untrained individuals and from trained individuals?
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Untrained: 50%
Trained: 70% |
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When does the body switch from aerobic energy production to anaerobic energy production?
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When the cardiovascular system becomes unable to supply enough oxygen to the exercising muscles. This point depends on aerobic fitness levels and genetics
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Aerobic Threshold
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The intensity of exercise (percentage of maximum effort) at which adequate oxygen in unavailable & ATP production switches to anaerobic.
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How long is phosphagen energy system used for?
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less than 10 seconds to fatigue
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How long is glucose energy system used for?
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from 1-3 minutes to fatigue
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How long is aerobic energy system used for?
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longer than 3 minutes to fatigue or at rest
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When a muscle uses the anaerobic system what substance does it rely on?
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Glucose glycogen and to a limited extent phosphagens (creatine phosphate)
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How long can a muscle go for at max effort using stored ATP and creatine phosphate (Phosphagens)
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about 10 seconds
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When a muscle uses the aerobic system for energy production what substances are used to produce ATP?`
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Fatty acids, glucose, glycogen (carbohydrates)
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Which energy system produces more ATP per molecule of substrate used?
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Aerobic
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What are the waste products of aerobic energy system?
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Water and CO2
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What are the waste products of anaerobic energy system?
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lactic acid
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What are signs that muscles can't produce enought ATP aerobically?
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Hyperventilation
muscle burn muscle fatigue |
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What chemistry does the body depend on for ATP production?
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enzymes. they are needed to start the chimical reactions which produce ATP.
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Enzymes
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proteins needed to bring about bio-chemical reactions
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Aerobic training is best to improve...?
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fat burning
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Aerobic Capacity
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maximal oxygen consumption or VO2 max
The total capacity to consume oxygen at the cellular level |
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VO2 max=
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cardiac output max x oxygen extraction max or
(HRrest x stroke volume) x (6 ml o2/100ml of blood) |
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MET
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Metabolic Equivalent
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1 MET =
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resting VO2 or 3.5mlO2/kg/min
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Two common methods of determining heart rate training zones
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Max Heart Rate Formula
(most common) Karvonen (more accurate because it takes into account fitness levels with resting HR) |
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Max Heart Rate Formula
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220- age x percent of hear rate max for training
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Why do people with more efficient myocardium have lower resting heart rates?
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They have greater stroke volume.
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What 2 things increase as you begin to exercise?
Why? |
Heart Rate
Stroke Volume To increase the delivery of oxygen to working muscles. |
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What happens to blood pressure as you begin to exercise?
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Systolic pressure should increase as diastolic pressure stays the same or even decreases because of dilation of blood vessels.
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Name adaptations of cardiac output in response to aerobic training
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Interior dimension of ventricles increases, thus
Resting heart rate decreases Stroke volume at rest increases Heart rate at submaximal intensity lowers |
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Name adaptations in oxygen extraction in response to aerobic training
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New capillaries are produced in active skeletal muscles (increases area for the exchange of oxygen)
Increase in mitochondrial density Increase in enzyme activity in mitochondria leading to greater use of oxygen Increase in anaerobic threshold |
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Other adaptations du to aerobic training
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Use more fat for energy
Store more glycogen in trained muscles and produce less lactic acid giving improved endurance Helps us deal with stress |
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Expain FITT
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Frequency
Intensity Time (Duration) Type |
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Name some reasons for warm-up
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increases temp of muscle and connective tissue reducing risk of injury.
Slowly allows for adjustment in blood flow from addominal area to active muscles |
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Name some benefits of aerobic exercise
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Body composition benefits
Decreases appetite Calorie burning Strengthen skeletal system Increases sensitivity to insulin Reduces risk of CAD Reduces body fat |
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How do you adjust fitness for people exercising at high altitudes?
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Reduce intensity until acclimated (2-5 weeks depending on altitude)
Heart rate may be 50% higher |
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How do you adapt fitness in heat?
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Venous return & stroke volume decrease due to dilation of blood vessels near skin leading to increase in heart rate
Sweating Increased need for hydration |
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How do you adapt exercise in the cold?
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Kidneys increase urine production in cold and water evaporates in exhaled air, so need for hydration
Dress in layers |
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What are cardiac cells?
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muscle cells unique in structure and function and found only in the heart
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What are smooth muscle cells?
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found in the walls of arteries which allow for constriction and dilation
found in walls of the intestine |
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What are skeletal muscle cells?
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all other muscle cells in skeletal muscles
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What are characteristics of Slow Twitch Fibers?
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contracts more slowly
has many mitochondria high aerobic capacity fatigue resistant red in color due to high blood content thin and weak |
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What are characteristics of Fast Twitch II fibers?
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IIa are intermediate, both aerobic & anaerobic.
IIb are glycolytic, quick bursts, highest rate of contraction, highest rate of fatigue Both are white fibers, larger |
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Muscles are composed of many...
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individual muscle fibers
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Running the length of each muscle fiber are...
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strands of protein called myofibrils
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Myofibrils
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strands of protein inside muscle fibers
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What are the two proteins in myofibrils?
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Actin
Myosin |
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Sliding filament theory
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There must be sufficient ATP present near the actin & myosin proteins plus a nervous system impulse so that the tiny projections from the myosin (myosin heads) attach to the actin forming an actin-myosin cross bridge.
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Concentric contraction
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a contraction in which a muscle exerts force, shortens, and overcomes a resistance
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Eccentric contraction
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a contraction in which a muscle exerts force, lengthens and is overcome by a resistance
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Isometric contraction
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a contraction in which a muscle exerts force but does no change in length
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What 2 factors affect the amount of force that is generated during muscle contraction?
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the size of the individual fibers contracting
the number of muscle fibers which contract simultaneously |
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What other things affect the amount of force generated by muscle contraction?
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speed of movement at joint
initial length of the muscle length-tension relationship cross-sectional area of muscle tissue number of motor units |
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Motor unit
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a single motor nerve (from the spinal cord) and all the muscle fibers it stimulates
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What are some variables in strength-training adaptations?
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relationship of resistance & repetitions
distribution of fast & slow twitch fibers level of testosterone increased number of sacrcomeres increase in contractile protein |
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What are some of the adaptations in strength training?
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Increase in size of muscle (hypertrophy)
Connective tissue adaptations Increased nervous system activity Decrease nervous Inhibition |
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Cartilage
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padding between the bones that meet at a joint
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Ligaments
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tissue that connect bones to bones at a joint
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Tendons
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tissue that connect skeletal muscles to the bones, transmitting the force of muscle contraction to the bones
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How does connective tissue adapt to strength training?
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becomes thicker thus stronger
more able to withstand increase force of contraction |
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How does the nervous system adapt to strength training?
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inactive motor units are stimulated
recruitment of previously inactive motor units is responsible for much of the initial increase in strength decrease in nervous inhibition of muscle raises threshold of force at which the golgi tendon organ is stimulated |
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Golgi tendon organ
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a part of the nervous system which protects against generating too much contractile force
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Isometric
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Iso=same
metric= length exercises which use max effort against an immovable object |
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Isotonic
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iso=same
tonic=tone or tension exercises that contract the muscle while moving one or more joints |
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Isokinetic
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performed on a specialized machine so no matter how much effort is exerted, the movement takes place at a constant speed. Such exercise is used to test and improve muscular strength and endurance, especially after injury.
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Flexibility
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the range of motion around a joint
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Name four factors that limit flexibility
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elastic limits of the ligaments & tendons crossing the joint
elasticity of the muscle tissue bone and joint structure skin |
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Ligaments
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tissue that connect bones to bones at a joint
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Tendons
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tissue that connect skeletal muscles to the bones, transmitting the force of muscle contraction to the bones
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How does connective tissue adapt to strength training?
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becomes thicker thus stronger
more able to withstand increase force of contraction |
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How does the nervous system adapt to strength training?
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inactive motor units are stimulated
recruitment of previously inactive motor units is responsible for much of the initial increase in strength decrease in nervous inhibition of muscle raises threshold of force at which the golgi tendon organ is stimulated |
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Golgi tendon organ
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a part of the nervous system which protects against generating too much contractile force
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What is the "all or nothing" principle?
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If the muscle is stimulated to contract, all the sarcomeres that are innervated by that motor neuron will contract.
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Gradation of force
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The number of neurons that are activated for a muscle contraction.
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What are two types of connective tissues?
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Collagen
Elastic fibers |
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What are collagen tissues made of?
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proteins that provide strength and relative inflexibility limiting motion and stretch.
Found in tendons and ligaments |
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What are elastic fibers made of?
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Amino acids and provide for stretch. Found around sarcomeres and other organs
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