Exercise Physiology- Exam 3

Identify the equation to calculate muscle power.

(Force x distance)/time

Duration of Exercise Prescription

+ 20-30 minutes per day + One long bout or multiple shorter bouts + Inverse relationship between duration and intensity

What change occurs after 3 to 6 months of resistance training?

+ 25-100% strength gain (depends on the starting point) + Learn to more effectively produce force + Learn to produce true maximal movement

Frequency of Exercise Prescription

+ 3-5 days a week is optimal + Start gradually, and avoid burnout/fatigue + Less important than intensity or duration

How can an ECG help identify fitness for exercise?

+ A resting ECG may not reveal all abnormalities, but an exercising ECG can unmask coronary artery disease (CAD). + Exercising ECG can detect arrhythmias, or ST segment changes indicative of myocardial ischemia

What intensity do each of the energy systems reach according to %HRmax?

+ ATP-PCr system training reaches 90-100% HRmax + Anaerobic Glycolytic training reaches 80-100% HRmax + Aerobic oxidation training reaches 70-90% HRmax

What intensity do each of the energy systems reach according to duration and distance?

+ ATP-PCr system training reaches 90-98% intensity + Anaerobic Glycolytic training reaches 80-95% intensity + Aerobic oxidation training reaches 75-85% intensity

Type 1 Diabetes

+ An autoimmune disorder in which B-cells are destroyed, and no insulin is produced. Insulin-dependent diabetes mellitus (IDDM) + Signaled by excessive urination and thirst, weight loss, extreme hunger, fatigue, and irritability + In type 1 diabetes, the destruction of the beta cells can be caused by autoimmune, viral infection, or degeneration. This onsets suddenly in childhood or early adulthood.

Training Heart Rate (THR)

+ Based on the linear relationship between HR, and VO2 + Use THR corresponding to the target's % of VO2max

Overweight

+ Body weight exceeds standard weight for a given height and frame size. + Not a precise terminology + Does not account for body composition

Body Mass Index (BMI)

+ Body weight per unit height (kg/m^2) + Most widely used standard for obesity classification + Does not account for body composition + Overweight = 25.0-29.9 kg/m^2 + Obese = 30.0+ kg/m^2 + BMI classification cut points change for different ethnicities and races

Resting Metabolic Rate

+ Body's metabolic rate in the early morning + 60-75% of total energy expenditure

Obesity and being overweight are associated with what health consequences?

+ Cardiovascular disease, HTN, stroke + Type 2 diabetes + Cancer (endometrial, breast, colon) + Liver, gallbladder disease + Osteoarthritis + Sleep apnea + Changes in normal body function (vary with individual and degree of obesity) + Exacerbates existing diseases

Resistance training should include what three phases of contraction?

+ Concentric (CON), Eccentric (ECC), and Isometric contractions + CON strength maximized by ECC + ECC benefits action-specific movement

How does synchronous recruitment affect strength gains?

+ Contraction is facilitated so that the same load post-training is easier to lift + More forceful contraction produced + The rate of force development increases to generate force faster + Increased capability to exert steady forces, as coordination and balance is improved

Lifestyle factors contributing to obesity

+ Cultural habits + Inadequate physical activity + Improper diets

What are the effects of hormone treatments for obesity?

+ Decreased appetite + Increase RMR + Serious side effects that can be life threatening

Gestational Diabetes

+ Develops in pregnant women + 4% of pregnancies, causes complications

Thermal effect of meals

+ Energy expended to digest, store nutrients, etc. + 10% of total energy expenditure + May be defective in obese individuals

Thermal effect of activity

+ Energy used to accomplish activities + 15-30% of total energy expenditure

What is a THR range used for?

+ Ex: 50-75% of maximal HR reserve + Will ensure training response by individualizing the program + Start at low end and move up

Obesity

+ Excessive body fat percentage + Greater than 25% for men, 35% for women

Specificity

+ Exercise adaptations specific to mode and intensity of training + Training program must stress most relevant physiological systems for a given sport + Training adaptations are highly specific to type of activity, training volume, and intensity

What risks can occur with exercise and diabetes?

+ Exercise can complicate glycemic control. Hypoglycemia is a risk, and can lead to unacceptable plasma glucose fluctuations. As a result, patients must be carefully monitored. + Foot sensation and healing should be monitored + Helps reduce risk of coronary, cerebral, and peripheral artery diseases

How does exercise affect insulin?

+ Exercise enhances insulin sensitivity. Muscle contraction mimics the action of insulin, and lowers blood glucose. This decreases insulin requirement for 72 hours. + Combination of resistance and aerobic training may be optimal.

How does exercise intensity relate to recovery intensity in interval training?

+ Exercise intensity increases with decreasing recovery intensity + With better fitness, increased intensity or decreased rest duration - Land training with a slow or rapid walk or jog - Swimming with slow swimming or total rest

How does exercise affect appetite?

+ Exercise probably does not significantly stimulate appetite, but should still be included in weight management programs. + Energy intake and expenditure coupled well when activity level is high enough

Progressive Overload

+ Exercises must increase demands on body to make further improvements + Muscle overload- muscles must be loaded beyond normal loading for improvement + Progressive training- as strength increases, resistance/repetitions must increase to further increase strength

How can fiber hyperplasia occur?

+ Fiber splitting + Myosatellite cells (myogenic stem cells/myoblasts) are involved in skeletal muscle regeneration/repair, and they are activated by stretch or injury. After activation, the cells proliferate, migrate, and fuse.

Metabolic Equivalent (MET)

+ Gauges intensity based on O2 consumption + 1 MET = 3.5 mL O2/kg/min + 1 MET = resting metabolic rate + There are published MET values for activities, but they can vary considerably among individuals, and the values fail to account for environmental conditions. Also fail to account for physical conditioning.

Individuality

+ Genetics affects performance + Variations in cell growth rates, metabolism, and cardiorespiratory and neuroendocrine regulation + Explains high versus low responders

Physiological factors contributing to obesity

+ Heredity/genetics + Hormonal imbalances + Altered basic homeostatic mechanisms

How can someone maximize their muscle hypertrophy?

+ High velocity eccentric training- creates more intramuscular damage + Disrupts Z-lines in sarcomeres to stimulate contractile protein remodeling

What factors control body weight?

+ Hormones + Appetite + Energy expenditure changes in response to weight loss or decreased energy intake

Diabetes Mellitus

+ Hyperglycemia due to insulin insufficiency and/or resistance + 21 million people are diagnosed, and 8 million are not. 86 million are prediabetic. + 69% increase from 1990 to 2010, mostly in races other than white.

How does the intensity of the workout alter the energy source?

+ In high intensity workouts, the percent energy from CHO oxidation increases + Low intensity workouts increase the percent energy from fat oxidation, though there is no change in total fat kilocalories expended and a decrease in total kilocalories expended.

How does greater motor unit recruitment affect strength gains?

+ Increased neural drive during maximal contraction + Increased frequency of neural discharge (rate coding) due to more ACh release + Decreased inhibitory impulses to agonist muscles, which are otherwise protective to the muscle to prevent injury from generating too much force + Decreased activation of antagonist motor units, to improve motor unit synchronization and motor unit recruitment.

Strength gain primarily results from what two factors?

+ Increases in muscle size + Altered neural control

Ratings of Perceived Exertion (RPE)

+ Individuals rate how hard exercise feels with a numerical rating scale, the Borg RPE scale. + Scale ranges from 6-20 and corresponds with heart rate. Very accurate when used correctly.

What changes in the body occur with continuous sitting equal to or greater than thirty minutes?

+ Insulin resistance increased + Metabolism negatively affected + Storage of fat promoted + Effects not offset by regular exercise

Intensity of Exercise Prescription

+ Intensity is the most important factor because you must tax yourself to stimulate improvements + Minimum recommended is 50-60% of VO2max. Upper limit depends on purpose of training, and seldom exceeds 80% of VO2max. + MORE IS NOT BETTER- High-intensity, low-volume interval training markedly increases aerobic capacity, and the results can be seen in two weeks.

Surgical treatments for obesity

+ Intestinal bypass, gastric banding, or gastric bypass. + Reserved for the most extreme cases

How has the prevalence of obesity changed in recent years?

+ It has increased drastically since 1980 + Its prevalence has decreased in 2-5 year olds, but increased in children overall

What order should muscle groups be exercised in?

+ Large muscle groups before small + Multijoint before single joint + High intensity before low intensity

Type 2 Diabetes

+ Loss of insulin sensitivity (insulin resistance). Non-insulin-dependent diabetes mellitus (NIDDM). 90-95% of all diabetes cases. Term adult-onset is no longer the case. + Any type 1 symptom is a type 2 symptom. Persistent infections, sores, vision changes are also present with tingling, and numbness in the limbs. + Type 2 diabetes is a gradual onset in children and adults. Impaired insulin secretion, action, and responsiveness. Obesity is the major factor because beta cells and target cells are less responsive.

1 repetition maximum (1RM)

+ Maximal weight that can be lifted with a single effort + Start with proper warm-up + Add weight until only one repetition can be performed

Machines

+ May involve variable resistance + Safer, easier, more stable, and better for novices + Limit recruitment to targeted muscle groups

Risk stratification can help to identify what?

+ Medical contraindications- A condition which makes a particular treatment or procedure potentially inadvisable. + Clinical conditions who need a medically supervised exercise program + Risk for disease and need of medical evaluation and exercise testing prior to exertion

How does muscle hypertrophy affect skeletal muscle on a cellular level?

+ More myofibrils (so more sarcomeres) + More actin, myosin filaments + More sarcoplasm + More connective tissue to withstand greater muscle forces

How does motor unit recruitment differ after training?

+ Normally motor units are recruited asynchronously for fatigue prevention at lower intensities. + Neural adaptation causes synchronous recruitment and greater strength gains.

Prediabetes

+ Predictor of full-blown diabetes + Impaired fasting glucose or glucose tolerance + Glucose tolerance test is conducted- oral or intravenous

Free Weights

+ Provides constant resistance to tax muscle extremes but not midrange + Recruits supporting and stabilizing muscles

Core Training

+ Proximal stability aids distal mobility + Yoga, pilates, tai chi, physioball + May decrease likelihood of injury + Core musculature is mostly type I fibers, responding well to multiple sets and high reps

Aerobic Power

+ Rate of energy release by oxygen-dependent metabolic processes + Maximal aerobic power is the maximal capacity for aerobic resynthesis of ATP (aerobic capacity, maximal O2 uptake, VO2max) + Primary limitation is the cardiovascular system

Anaerobic Power

+ Rate of energy release by oxygen-independent metabolic processes + Maximal anaerobic power- the maximal capacity of anaerobic systems to produce ATP (anaerobic capacity) + Wingate Anaerobic Test (30 sec)

Interval Training

+ Repeated bouts of high/moderate intensity interspersed with rest/reduced intensity + More total exercise is performed by breaking it into bouts + Same vocabulary as resistance training + Ex: Set 1 is 6x400m at 75s, Set 2 is 6x800m at 180s

Body regulates around a set point using what?

+ Resting Metabolic Rate (RMR) + Thermal effect of meals (TEM) + Thermal effect of activity (TEA)

Cool down and stretching

+ Should conclude every endurance workout + Reduced intensity + Do not stop abruptly + Stretching after exercise increases your flexibility

Warm up and stretching activities

+ Start with low-intensity calisthenics, stretching + Gradually increase HR, breathing + Prepare the exerciser for more vigorous exercise +Sample warm up: 5-10 mins stretching 5-10 mins low-intensity activity

Periodization

+ Systemically changes one or more variables to keep training challenging- intensity, volume, and/or mode + Increase volume (reps) , and decrease intensity or decrease volume and increase intensity + Divided into macrocycles, mesocycles, and microcycles

Endurance

+ The capacity to perform repeated muscle contractions or sustain a single contraction over time + Number of repetitions at a given % of 1RM + Increased through gains in muscle strength and changes in local metabolic and cardiovascular function

HR correlated with cardiac work

+ Training HR ensures constant rate of work done by heart regardless of environmental conditions + Safe for high-risk patients + Allows for improved aerobic fitness

If the training regimen does not change fiber type, then what does it change?

+ Type II fibers become more oxidative with aerobic training + Type I fibers become more anaerobic with anaerobic training

How does body fat distribution differ in men and women?

+ Upper-body (android) obesity in men + Lower-body (gynoid) obesity in women + Waist:hip girth ratio and visceral fat index identify fat distribution + Android obesity is at a higher risk for cardiovascular disease, elevated blood lipids, and diabetes

Modes of Exercise Prescription

+ Walking/hiking/jogging/running, cycling, rowing, swimming, spinning, aerobic dance, and racket sports are the most often prescribed + Modes should be enjoyable and motivating, challenging, and produce needed benefits + Multiple modes are helpful to avoid inclement weather and avoid boredom

Fatmax Zone

+ Zone where fat oxidation rates near peak + 55-72 %

What indicates a high-risk individual?

1 or more signs or symptoms of disease. Medical evaluation is required.

A ___________________________ is the best test of muscular strength that can be monitored over the course of a training program. (hint: This test is comparable to a VO2 max test of aerobic fitness.)

1 repetition maximum

6 Basic Factors of Exercise Prescription

1) Mode (exercise type) 2) Frequency (how often) 3) Duration (how long) 4) Intensity (how much) 5) Volume ( 6) Breaks (how often do you sit)

How do myosatellite cells repair damaged fibers?

1) Satellite cells activate and proliferate in response to muscle injury 2) Chemotaxis to the injured fiber takes place 3- Path 1) Fusion to damaged myofiber, resulting in hypertrophy 3- Path 2) Alignment and fusion to produce new myofibers (hyperplasia) 4) Regenerated myofiber with central nuclei results

A total exercise program consists of what 6 aspects?

1) Warm up, stretching activities 2) Endurance training 3) Cool-down, stretching activities 4) Flexibility training 5) Resistance training 6) Recreational activities The first three activities must be done 3-4 times a week.

How long should you participate in aerobic exercise per week to relieve stress?

150 minutes

What indicates a moderate-risk individual?

2 or more risk factors for cardiovascular, pulmonary, or metabolic disease, with no signs or symptoms. Medical evaluation is recommended.

Optimal exercise duration for aerobic health benefits is ____________ minutes (provide the range of numbers, do not spell out the words) per day.

20-30

Strength training in children is safe and a major guideline to this is that if a child cannot lift a weight at least _____ times, then the weight is too heavy.

5

%HRmax

A better index of physiological stress determined by a lab test, an all-out run.

Nonexercise Physical Activity Thermogenesis (NEAT)

A planned interruption of sitting time that may prevent chronic disease

Graded Exercise Test (GXT)

A way to monitor the subject for discomfort, or warning signs. A treadmill is the most common, while the intensity is gradually increased to maximum. Recommended for moderate-risk or high-risk cohorts.

High intensity sprints train which energy system?

ATP-PCr

What changes occur with transient hypertrophy?

After a bout of exercise, muscles enlarge due to edema formation from plasma fluid, but this effect disappears within hours?

What are some examples of risk factors?

Age, Family history, cigarette smoking, hypertension, dyslipidemia, prediabetes, obesity, sedentary lifestyle.

What's the most important factor affecting muscle and strength loss?

Aging

Exercise Prescription

An exercise program designed to improve aerobic capacity in untrained individuals

Weight loss reduces the severity of what?

Angina pectoris, hypertension, congestive heart disease, heart attack recurrence, varicose veins, diabetes, and orthopedic issues.

How does testosterone affect hypertrophy?

As a natural anabolic steroid hormone, testosterone facilitates fiber hypertrophy. Synthetic anabolic steroids lead to large increases in muscle mass, but with major consequences.

Long term increases in muscle strength are due to:

Associated with significant fiber hypertrophy due to net increases in protein synthesis taking time to occur. Hypertrophy is the major factor after first 10 weeks.

What changes in muscle occur with chronic hypertrophy?

BECAUSE fiber hypertrophy, fiber hyperplasia, or both?

How does bone mass change across the life span?

Bone mass increases into the twenties, then peak bone mass is reached until around age 50. Menopausal bone loss is faced after this, along with aging associated bone loss.

How is the distance of the interval determined?

By the requirements of the activity + Sprint training requires 30-200m (even 400m) + Distance training requires 400-1500+m

What health problems can diabetes lead to?

Cardiovascular disease, kidney disease, neural disease, eye disorders, dental disease, and amputations.

How does concentric training effect hypertrophy?

Concentric training may limit muscle hypertrophy and thus, gains in strength

during exercise, protein synthesis [a] increases/decreases (choose one) where as after exercise, protein synthesis [b] increases/decreases (choose one).

Decrease, increase

Muscle Atrophy

Decreases in muscle size leads to decreases in muscle strength

How does exercise affect your body composition?

Decreases total weight and fat mass, as well as percentage of body fat. Maintain or increases number of free fatty acids. The changes are long term, taking place from 6-12 months. Both aerobic and resistance training cause weight loss, of which exercise is the most important aspect (though still must be combined with kilocalorie restriction). Decrease the rate of visceral fat accumulation.

How should rest interval be determined?

Depends on how rapidly an athlete recovers based on HR recovery (fitness/age dependent). + HR should drop to 130-150 bpm under 30 + HR should subtract one beat for every year over 30 + For active recovery between sets, HR <120 beats/min

What should the ideal frequency of interval training be?

Depends on the purpose of the interval training + World-class runner = 5-7 times/week + Swimmers = interval training every workout + Team sports = 2-4 times/week

Microcycle

Describes the structural unit of a mesocycle (1 week)

Workout

Describes the structural unit of a microcycle (hours/minutes)

Mesocycle (Phase)

Description of a singular training block (3-4 weeks)

Macrocycle

Description of complete training period less than or equal to one year

Factors that influence peak bone mass?

Dietary calcium intake, exercise (impact, loading), genetics

How does exercise affect fat mobilization?

During exercise, free fatty acid metabolism increases, possibly due to hGH, sympathetic stimulation, and catecholamines.

What is the brain chemical that interacts with receptors in your brain to reduce your perception of pain?

Endorphins

________________ is defined as the capacity to perform repeated muscle contractions, or a single sustained contraction over time.

Endurance

Behavior modification for obesity

Examples of changes in eating patterns or habits. + Can only eat in one location + No snacking + No second helpings An appealing, simple weight loss approach.

How does exercise affect disease mortality?

Exercise decreases the risk of disease mortality, irrespective of weight loss. Active lifestyle and fitness are more important.

Is exercise valued in the US population?

Exercise is not a priority in US population. Awareness of its health benefits is high, but application of the knowledge is low.

True/ False? When undergoing the same workout routine and given the same amount of time females are able to gain an equal amount of muscle volume as male.

False- males gain more

True or False? Resistance training is unsafe in children and adolescents due to growth plate and hormonal changes.

False. It is safe with the proper safeguards. With perfect form and moderate weight, children can gain both strength and muscle mass. Gains are predominantly due to neural adaptation. If a prepubescent child cannot lift a weight at least 5 times, it's too heavy.

Who has higher levels of estrogen in their bodies?

Females

Most hypertrophy is caused by what?

Fiber hypertrophy, though fiber hyperplasia also contributes. Fiber hypertrophy versus fiber hyperplasia may depend on resistance training intensity/load.

What does the intensity of interval training depend on?

Fitness, number of sets/reps, etc.

What descriptors are appropriate for all sports and activities?

For a given sport, first choose mode and adjust- + Rate of exercise interval + Distance of exercise interval + Number of repetitions and sets per training session + Duration of rest/active recovery + Type of activity during active recovery + Frequency of training per week Duration and distance are more practical

Heart Rate Monitors

Helpful tools for recording HR for the workout duration

After exercise, your metabolism is ______.

Higher

_______________________ is defined as an increase in the size of a muscle.

Hypertrophy

Hypertrophy vs Hyperplasia

Hypertrophy is the enlargement of cells, whereas hyperplasia is an increase in reproduction rate of the cells.

Periodic medical evaluations can provide what benefit?

Identify dangerous conditions earlier

What are a few benefits of strength training?

Improved muscle strength, bone density, posture, fat loss

Where is testosterone produced in men and women?

In men, it is produced in the testes. In women, it is produced in the ovaries.

How does inactivity affect a patient with arthritis?

Inactivity leads to a decrease in muscle size= weaker muscles = weaker tendons= weaker bones

Name three physiological changes as benefits of exercise to reduce anxiety

Increase in the amount of endorphins, decrease in the amount of cortisol, lower heart rate, lower blood pressure, etc.

Muscle Hypertrophy

Increases in muscle size leads to increases in muscle strength

What effect does muscle mass have in coordination and balance in young/elder populations?

Increases it, preventing injury.

What effect does muscle mass have on resting metabolic rate?

Increases muscle mass increases the resting metabolic rate. This increases 24-hour calorie burn (even at rest), making weight maintenance or weight loss easier to achieve.

How is type 1 diabetes treated?

Insulin administration, diet, and exercise.

How can strength training affect older adults?

It helps restore age-related loss of muscle mass in the elderly, as well as improving quality of life, and helping to prevent falls. Increases in strength are dependent primarily on neural adaptations.

How does exercise affect the resting metabolic rate?

It may increase with training, and resistance training in particular (RMR is related to fat-free mass).

How does sport-specific training enhance performance?

It trains specific metabolic systems utilizing programs designed along a continuum from short sprints to long distances. + Sprints affect the ATP-PCr system (anaerobic) + Long sprint/middle distance affects glycolytic system (anaerobic) + Long distance affects oxidative system (aerobic)

Exercise alters body composition, causing significant long-term ________ _____ and ____ ______.

Kilocalorie deficit and fat loss

What changes in muscle occur after 6 hours of immobilization?

Lack of muscle use results in a reduced rate of protein synthesis, resulting in the initiation of muscle atrophy.

How does detraining affect strength?

Leads to decreases in 1RM, but strength losses can be regained within 6 weeks. New 1RM matches or exceeds old 1RM. Once training goals are met, maintenance resistance program prevents detraining.

Strength

Maximal force that a muscle or muscle group can generate

Prior to initiation of an exercise program, especially in individuals at risk for cardiovascular complications, it is best to obtain _______________________ to ensure the safety and preparedness of the individual for exercise.

Medical clearance

Is medical evaluation required for low-risk/healthy individuals?

Medical evaluation is not required.

How does medical information relate to exercise?

Medical information can be used to develop exercise prescription, providing a baseline to measure progress.

High-risk individuals should exercise only under ________ ________.

Medical supervision

Karvonen Method

Method of calculating THR: + Max HR reserve = HRmax - HRrest + THR calculated as % of max HR reserve + THR(75%) = HRrest + 0.75(HRmax-HRrest)

Medical evaluation provides what?

Motivation- measuring blood pressure, percentage of body fat, and blood lipid values allows the patient to view physiologic evidence of progress.

What are important factors in neural adaptations?

Motor unit recruitment, stimulation frequency, and other neural factors.

Strength gains in the first 6 - 10 week of a strength training program mainly occur due to

Neural adaptations

What are strength gains primarily due to in the first 6-10 weeks of training?

Neural adaptations- strength gain cannot occur without neural adaptations via plasticity, but can occur without hypertrophy. This is a property of the somatic motor nervous system, not just muscle.

Is spot reduction possible?

No, it is a myth. Exercise draws on ALL fat stores. Local exercise causes local muscle development. Studies have been done on tennis (dominant arm versus nondominant arms) and an intense sit-up training program.

Autogenic Inhibition

Normal intrinsic inhibitory mechanisms from golgi tendon organs which inhibit muscle contraction if tendon tension becomes too high. This prevents damage to both bones and tendons.

What is 1RM?

One Repetition Maximum is the maximum amount of weight you can lift with one repetition. Standard in weight training for marking improvement.

What are the major causes of obesity?

Overeating and inactivity- so kilocalorie restriction and exercise are the best solution

How does exercise affect thermal effect of meals?

Pre and postmeal exercise increases the thermal effect of meals. Chronic exercise training has inconclusive effects.

How does training affect autogenic inhibition?

Prevention of inhibition means that muscle can generate more force

How should rest periods be decided on?

Rest periods should be decided based on experience + Novice, intermediate lifters take 2-3 minutes between sets + Advanced lifters take 1-2 minutes between sets

In response to strength training, the gain in muscle strength that occurs with the increase in muscle size is due to greater synthesis of this intramuscular structure ______________________.

Sarcomere

What changes occur after one week of muscle immobilization?

Strength loss of 3-4% per day, accompanied by decreases in muscle size and neuromuscular activity. Cross sectional area of type I and type II fibers decreases as cell contents/sarcomeres degenerate. Type I is affected more than type II. These effects are reversible.

Plyometrics

Stretch-Shortening Cycle Exercise + Uses the stretch reflex to recruit motor units + Stores energy during ECC that is released during CON + Ex: deep squat to jump to deep squat + Proposed to bridge the gap between speed and strength training

What effect does muscle mass have on bone mass?

Stronger muscles create stronger tendons, which in turn create stronger bones. Cardiovascular exercise will NOT stimulate increases in bone mass. At best, cardio will maintain current bone mass (no gain/loss), but cardio is good for your heart so do both.

Short term increases in muscle strength are due to:

Substantial increases in 1RM due to increased voluntary neural action.

A major neural adaptation to strength training is

Synchronization of motor unit recruitment

How does resistance training affect protein synthesis?

The protein content of muscle is always changing. + During exercise, synthesis decreases and degradation increases. + After exercise, synthesis increases and degradation decreases

Power

The rate at which work is performed. The explosive aspect of strength. Power = force x distance / time

How are the RMR, TEM, and TEA balanced?

The sympathetic nervous system controls this, helping the body adapt to increased or decreased kilocalorie intake. Key for maintaining weight around set point.

What are two benefits of exercise for a person with depression?

There are many benefits, two include the release of endorphins and provide a healthy outlet for stress

How do repetitions and sets vary per session in interval training?

They are largely sport specific + Short, intense intervals require more repetitions and sets + Longer intervals require fewer repetitions and sets

How do emotional and psychological factors relate to obesity

They can help to cause obesity, and can be exacerbated by obesity.

Safe and supervised strength training in the elderly is suggested because it improves coordination and balance and can prevent injury.

True

Core Muscles

Trunk muscles around the spine and viscera consisting of the abdominals, gluteal, hip girdle, paraspinal muscles

High intensity workouts increase what type of muscle fiber?

Type II fiber hypertrophy occurs (remember that type II are not recruited until higher intensity is reached).

Dynamic Strength

Varies by speed and joint angle

What weight loss is healthy?

Weight loss that does not exceed 1-2 lbs per week. Weight loss is a long-term project that should maintain a balanced diet with a caloric deficit, but with a reduced intake of fats and simple sugars.

How is type 2 diabetes treated?

Weight loss, diet, exercise, and some recently developed drugs.

How does age affect body mass?

With age, fat mass will increase and lean mass will decrease + Over the age of 25, the average person gains .7-1 lb per year. This amounts to up to 33 extra lbs by 55, which has a significant effect on health care. Ex. include earlier onset of diabetes, increasing obesity rates, and earlier onset of obesity-related diseases.

________________________ prevents a muscle from developing too much force which prevents injury and protects the associated tendon and bone. In response to chronic strength training, this mechanism is ___________ to promote maximal force production in the muscle.

autogenic inhibition, inhibited

Which test is typically performed to obtain a VO2 max value?

graded exercise test

The most effective approach to weight loss is

modification of eating behaviors

MET values can be used to estimate/calculate

oxygen consumption and calorie burn during exercise

In response to strength training, ___________________ cells help aid in repair, rebuilding and synthesis of new myofibrils in the muscle.

satellite

_____________________ are cells located in skeletal muscle that are involved in muscle repair and growth.

satellite

A Tour de France cyclist may not be a great marathon runner due to the principle of

specificity