exercise physiology final (RIP)

STATIC STRETCHING IS HOW LONG

"Static stretching usually involves moving a limb to the end of its ROM and holding the stretched position for 15-60 SECONDS" MOSTLY RECOMMENDED FOR 30

what is the basic process for multi-plane patterns of movement

"Stretch, contract, hold"

part 1: how do we calculate Resting Metabolic Rate or Energy Expenditure? use a 70 kg man, 4.8 kcal/L O2 as the average # of kcal per L

# of L of O2 consumed per day x (# of kcal/L O2) RER: resting vo2 x 1440 min/day x 4.8 kcal/L O2 (this is the average) resting VO2=COrest x a-vO2 dif at rest 7% rule x 4-5/100 shortcut: resting VO2 is 250 mL/min change to .25 L/min since kcal/L 250 x 1440 min/day x 4.8 = 1728 kcal/day

slide 22: what is the standard metabolic equivalent? how is this similar to resting VO2?

(MET) a method used to determine the energy costs of various exercises; 1 MET is the amount of oxygen needed by the body at rest: 1 MET=3.5 mL/kg/min of O2 IT IS ALMOST THE SAME AS A NORMAL RELATIVE RESTING VO2

Slide 41: how does stroke volume increase? is there an exception to this

(the difference between the max filled lv and max empty lv) it increases intensely to between 40-60% of your max VO2 rate roughly linear until about 40-50% -beyond this, it levels off until slowly reaching VO2 max -possible exception: elite endurance athletes (possibly might not have this leveling off but increase for a longer period)

undulating periodization (p in fittvp)

*DIFFERENT FROM CLASSIC BECAUSE one specific attribute is emphasized during each workout General concept: vary volume and intensity within 7-10 day cycle • Mon: high load, low rep, e.g. 3-5 RM • Wed: moderate, e.g. 8-10 RM • Fri: low load, high rep, e.g. 12-15 RM

what physiological adaptations do intramuscular fuel stores make due to training regimens

- Increased phosphocreatine - Increased ATP - Increased glycogen

what physiological adaptations do connective tissues make due to training regimens

- Increased tendon strength - Increased ligament strength - Thickened sarcolemma

describe interval training for muscle endurance

- Intervals permit an increase in total work intensity - Most people report lower subjective discomfort during interval training than continuous exercise at matched lactate levels

what is type II atrophy associated with

- Malnutrition - Alcoholism - Osteoarthritis - Cancer - Corticosteroids

Possible mechanisms for DOMS

- Microtrauma - Osmotic pressure changes - Muscle spasms - Connective tissue damage - Acute inflammation - Altered calcium regulation

what happened to the passive and active force when the ankle joint angle degrees are changed, IF THE ANKLE IS IMMOBILIZED IN A SHORTENED POSITION

- Passive & active curves for Force vs Angle shift to smaller angles after immobilization. -These data support the hypothesis of "subtracting" serial sarcomeres. -New optimal length is close to angle of immobilization.

Types of flexibility

- Static - Dynamic

why is the amount of warm up critical?

- Too much could cause muscle fatigue - Muscle fatigue is associated with increased risk of injury

When is cross-education beneficial?

- When an extremity is casted -When a person is extremely weak on one side of the body, e.g. stroke -When a person has painful extremities/joints need all the help they can get even if it's on one side in these cases

muscle torque

- the torque or tendency to rotate at a joint produced by muscle action or muscle force

what are the effects of immobilization in a shortened position? - ↑↓number of sarcomeres - ↑↓ length of sarcomeres - Leftward/Rightward shift in Force-Angle curve for passive tension - Effect on muscle testing or no

- ↓number of sarcomeres - ↑ length of sarcomeres - Leftward shift in Force-Angle curve for passive tension - Effect on muscle testing

the work:rest ratio for interval exercises is different for each primary interval system. what is it for -atp:pcr -glycolytic -aerobic (krebs-etc)

-1:3 -1:2 -1:1 ATP PCR NEEDS LONGER REST BECAUSE NOT AS ENDURANT BECAUSE OF MORE TYPE II FAST TWITCH FIBERS AEROBIC HAS TYPE I FIBERS AND IS MORE ENDURANT SO NEEDS LESS REST TIME

part 4: where does 20 mL of O2 in the artery (arterial blood) come from? and is it the maximum

-20 mL o2 per 100 mL of blood in the artery is the AVERAGE VALUE, not maximum -this average value is based on average hemoglobin concentration of 15g/100mL blood

unit 4 endocrine: when is growth hormones released

-3-5 hour cycles during the day -"pulses" during sleep (during nREM) -IN RESPONSE TO EXERCISE

part 2: what is cardiovascular drift during acute exercise? what is it associated with?

-An increase in heart rate during exercise to compensate for a decrease in stroke volume. This compensation helps maintain a constant cardiac output -associated with an increase in core temperature and dehydration -basically skin flow increases, plasma flow decreases causes sweating, venous return and preload decreases ***less preload and venous return = lower SV = higher HR in exchange (HR drift) Q REMAINS THE SAME

what are the limitations of BMI

-BMI and % fat are independent of age, sex, ethnicity, race -doesn't address where fat is located like other tests do -can misclassify athletes as overweight because it is on height and weight, not about how much weight is due to muscle

benefits of circuit weight training

-Benefits: Improves body composition, muscular strength, endurance, and cardiovascular fitness (increases vo2 max)

describe what happens during protein catabolism (breakdown of complex molecules like proteins with release of energy)

-Deamination: 1st step in protein breakdown (removal of an amino group from an amino acid or other compound) -leftover carbon skeletons enter metabolic pathways to produce ATP aerobically: Glucogenic amino acids, e.g. alanine: yield intermediates for glucose synthesis Ketogenic amino acids, e.g. glycine: yield Acetyl-CoA, which can form TAGs

part 3: what is acid base balance? at rest, body is slightly ________ during exercise, body is slightly _______

-Metabolic processes to produce H+ in order to DECREASE pH at rest, body is slightly ALKALINE (7.1-7.4) (higher arterial blood pH=alkalosis) during exercise, body is slightly ACIDIC (6.6-6.9) (lower pH=acidosis) there is only a small window for arterial blood pH, between 6.6 usually and 7.5. 6.63 is exhaustion and 7.5 is highest at rest. normal resting is 7.1.

what is the difference between eccentric and concentric contractions? what type of tension does it cause

-PASSIVE TENSION -eccentric=lengthens, elongates -concentric=muscle shortens, contracts

what are the 3 main goals when assessing body composition

1) % total weight composed of adipose tissue (cardiovascular & musculoskeletal health benefit from low ratio of fat to lean body mass. adipose tissues store fat, like 1 to 1) 2) Distribution pattern of adipose tissue in anatomic regions (risk of cardiovascular and cerebrovascular disease is higher for visceral fat accumulation) 3) Size and number of individual adipocytes (having more makes weight loss harder because they collect fat in adipose tissues)

how do we find someone's 1RM

1) 10 reps at 50% of estimated 1-RM. (1-2 min rest) 2) 3-5 reps at 75% of estimated 1-RM. (2-4 min rest) 3) 1 rep at 90% of estimated 1-RM. (2-4 min rest) 4) Increase load by 5-10%, then attempt another 1-RM lift (2-4 min rest) 5) Continue increasing the load by 5%-10% until failure. 6) 1-RM should be determined within five attempts

unit 4 endocrine: remember what enzymes do, then describe the multi step enzymatic reaction chain

1) A nonsteroidal circulating hormone binds to a receptor in the plasma membrane 2) Receptor binding facilitates creation of CYCLIC AMP (the central signaling molecule in the endocrine system) 3) Cyclic AMP activates a protein kinase that activates a TARGGET ENZYME

Two ways to increase the force of muscle contraction:

1) Recruitment: increased number of motor units that are firing (so this means more neurons firing) 2) Rate coding: increased frequency of motor unit discharge or the signal EITHER MORE NEURONS FIRING OR INCREASE THE FREQUENCY IT'S FIRING AT, IT'S EASY this mix allows wide variations of graded muscle actions

what are the contributors to active tension on the motor unit level?

1) Size of motor neuron 2) Size of motor units (# fibers) 3) Type of muscle fiber (Type IIB is greatest) 4) Number of motor units firing (recruitment) 5) Frequency of firing (rate coding)

what are the classification schemes for muscle actions?

1) Static vs Dynamic Static = isometric Dynamic = concentric or eccentric (muscle changing length)

Does stretching decrease injury risk?

1) Stretching does not decrease injury risk 2) There is a "U-shaped" relationship between flexibility and injury risk: the most flexible and least flexible individuals are at increased risk of injury -look up why most flexible, probably because they push themselves too far

The severity of DOMS is most closely related to

1) The amount of energy absorbed by the muscle-tendon unit 2) The amount of muscle damage and inflammation that occurs

3 general categories of workout structure:

1) Total body workout 2) Upper/lower body split workouts 3) Muscle group split routines

what are the factors of stretching?

1) Type of Stretching (passive, static, ballistic, dynamic, active) 2) Intensity/Force 3) Duration 4) Frequency (+ temperature)

When is obesity surgery recommended?

1) a BMI > 40 or 2) a BMI of 35 to 39.9 + serious medical conditions -if they understand they need to lose weight -have previously tried to lose weight and it not work -has no psychological or drug-dependency issues -Sufficient resources, time, and social support for follow-up

part 1: how does the CV system respond to exercise

1) activate sympathetics (increasing HR and force of contraction) 2) increase flow of blood from 5000 mL at rest to 25,000 mL 3) increase blood to active muscles (about 84%) 4) decrease blood to kidneys 5) maintain (slightly increase) blood flow to brain

what is the basis of an active stretch/PNF

1) autogenic inhibition (GTO) 2) reciprocal inhibition

describe a pure ELASTIC material (not viscoelastic)

1) deforms linearly when a force is applied to it, independent of speed 2) goes right back to its original shape after the force is removed - Example: rubber band

what are the 4 classifications of movement?

1) degree of participation 2) pattern of movement 3) effect of gravity 4) oxygen consumption

what are the 3 effects gravity can have on exercises?

1) gravity eliminated 2) gravity resisted 3) gravity assisted

unit 4 endocrine: what are the 3 factors that affect endocrine gland (host organ) activity

1) hormone stimulation (hormones stimulate secretion of other hormones) 2) humoral stimulation: ion and nutrient levels in blood, bile, etc stimulates hormone release 3) neural stimulation: neural activity affects hormone release

unit 4 endocrine: what are the components of the endocrine system

1) host organ: gland 2) hormones: chemical messengers 3) receptor organ examples: pineal gland, hypothalamus, pituitary gland, thyroid, parathyroid, thymus, adrenal gland, pancreas, ovaries, testes

what are the goals if you want to reduce weight (3 of them)

1) increase energy output above energy intake. you need to only eat as much as you need & you want to exercise more 2) set reasonable goals: people that are overweight/obese should aim for 5%-15% weight reduction, not a huge jump 3) aim for roughly 1-2 pounds a week. don't reduce diet more than 500-1000kcal. moderate reduction produces greater fat loss relative to energy deficit than more severe energy restriction. if you don't eat you don't be able to do exercise/daily activities.

what are numerous health rewards from being physically active as a child

-REDUCED RISK OF DEPRESSION • Improved bone health (ages 3 through 17 years) • Improved weight status (ages 3 through 17 years) • Improved cardiorespiratory and muscular fitness (ages 6 through 17 years) • Improved cardiometabolic health (ages 6 through 17 years) • Improved cognition (ages 6 to 13 years) basically the opposite of everything bad that happens to children that are inactive/obese (lower blood pressure, less weight, better cholesterol, stronger, more endurance)

what are the net results of the krebs cycle

-Results are per each starting pyruvate: • 4 H2 (8 H+) from NAD→NADH + H+• 1 H2 (2 H+) from FAD→FADH2 -So, 2x for each starting glucose molecule -two pyruvate molecules form 20 hydrogen atoms

what is the effect of hormones on fat catabolism AND WHAT IS THE GOAL OF IT

-Several hormones (epinephrine, norepinephrine, glucagon, & growth hormone) increase lipase activity to begin lipolysis (breakdown of fats and other lipids to release fatty acids) -Release of these hormones is triggered by exercise -increase delivery of free fatty acids to active muscle for ATP production

rank the ways of ATP synthesis from highest capacity and duration to lowest capacity and duriation

-TOP: FFA oxidation -oxidation of pyruvate -glycolysis -lowest=phosphocreatine (PCr)

slide 9 what is VO2 max

-VO2max = maximum RATE of oxygen the body can utilize *important to remember it is a rate, there is always a time denominator with these measures -VO2max can be expressed in absolute terms (L/min) or relative to a person's body mass (mL/kg/min) -VO2max is considered the gold standard test of cardiorespiratory fitness (not perfect predictor of athletic performance but in terms of mortality rate the best fit)

Part 3: what are the respiratory limitations on athletic performance? is ventilation usually it? When do limitations apply?

-Ventilation is not normally the limiting factor because respiratory muscles account for barely any of VO2 and CO during heavy exercise and are very fatigue resistant -airway resistance and gas diffusion are normally not -restrictive or obstructive respiratory disorders are POSSIBLE LIMITATIONS ONLY APPLY TO ENDURANCE-TRAINED ATHLETES -ventilation is a possible factor -ventilation-perfusion mismatch -exercise induced arterial hypoxemia you experience during peak exercise

individualization

-a general principle/concept of resistance training programs -workout structure should reflect the patient's goals, time constraints, and preferences

part 2: what is the competition for blood supply during acute exercise?

-exercise and other demands for blood flow create competition for limited cardiac output (only so many heartbeats & only so much volume of blood pumped) -exercise (muscles) + eating (splanchnic blood flow) -exercise (muscles) + heat (skin) MULTIPLE DEMANDS may DECREASE MUSCLE BLOOD FLOW not really that important of a slide

slide 47: what are the key factors in maximum oxygen consumption

-get blood to the active tissues -Tissue O2 consumption depends on blood flow (aka cardiac output) and O2 extraction (a-vO2 difference) -so maximum oxygen consumption depends on the fick principle -VO2=Co x a-vO2 dif -VO2=(HRxSV)x(a-vO2 dif)

what type of energy do short term exercises (1-5 minutes) use & why

-glucose & stored glycogen, PRIMARILY ANAEROBIC GLYCOLYSIS -because exercises are a little longer than brief <60 second exercises so they require a higher capacity and duration than PCr can provide, but still need a fast max ATP because not too long of an exercise SO GLYCOLYSIS

as exercise intensity increases, what happens in the body

-glucose breakdown increases -breakdown of muscle TAGs & plasma FFA decreases THE GRAPH: more muscle glycogen is being used and less plasma FFA is being used

how does carbohydrates produce energy, or what are the 3 processes of the COMPLETE breakdown of glucose

-glycolysis -citric acid (Krebs') cycle -electron transport chain

what does oxygen consumption have to do with activities for your patient? if a patient's desired activity has a high O2 demand?

-high O2 demand=affect whether a training program will need to target aerobic or anaerobic energy systems -aerobic: -anaerobic:

how does mood and depression change for children that are active

-improved for 6-17 year olds Reduced risk of depression Reduced depressed mood this is habitual not acute

how does cognition ability change for children that are physically active

-improved in 6-13 year olds Improved cognition performance on academic achievement tests, executive function, processing speed, memory this is acute and habitual

slide 48: during endurance exercises, there is an ______ in MEAN ARTERIAL PRESSURE (MAP). What happens?

-increase -systolic (emptying) increases proportional to exercise intensity -diastolic (filling) BP slightly decreases or slightly increases ONLY AT MAX EXERCISES

what does tropomyosin do

-inhibits actin/myosin coupling & prevents permanent bonding -Covers actin binding site at rest, attached to troponin -when the muscle is stimulated, the troponin "tugs" on the tropomyosin & uncovers the binding site allowing connection to myosin (for contraction and stuff)

how is strength gained? how does it work?

-initially gains are made through neuromuscular coorndination 1) increased synchronization (Individual fibers within a muscle & Muscles that contribute to same motion) & increased inhibition of antagonists) 2) increased inhibition of antagonists 3) Up-regulating force generation in target muscles: • Increased CNS activation • Increased motor neuron excitability • Increased synergistic activity 4) Down-regulating force-reducing mechanisms: • Increased inhibition of neuronal protective mechanisms, e.g. Golgi Tendon Organs • Decreased neural inhibitory reflexes *AS YOUR TRAINING DURATION GOES ON, IT BECOMES LESS NEURAL FACTORS AND MORE HYPERTROPHY

what is the citric acid cycle & what does it do, what nutrients are converted back and forth

-krebs cycle/"metabolic mill" -works to convert all 3 macronutrients to ATP -Alanine <--> Pyruvate Lactate <--> Pyruvate Glycine <--> Acetyl-CoA NOTE THE DOUBLE SIDED ARROWS -this hub allows: shuttling between cytosol & mitochondria & synthesis of needed nutrients

what are numerous health consequences of being obese as a child in this generation compared to previous

-less fit -slower in endurance running -less strong -10% of youth participate in NO moderate or vigorous PA -lower HDL (good) cholesterol -higher blood pressure -INACTIVE children weigh more -obese adolescence (12-19) is 17.9% in males and 16% in females -MORE LIKELY TO BECOME INACTIVE ADULTS

part 1: how does catecholamines control and alter HR

-like the sympathetics, increase HR and force of contraction -adrenal medulla stimulates the sympathetics, adrenal glands release epi and norepi -NE goes up a lot like sharp increase after 50% Vo2 max -Epi goes up a little after 60-75% VO2 max

how does PA for older adults benefit

-lower risk of mortality -improved quality of life -lower risk of cancer -improved sleep -lower risk of CV diseases and dying from CV disease -lower weight -lower risk of T2d -prevent weight regain and slow weight gain -improved bone health and physical function -lower risk of falls & fall injuries -improved cognition -reduced risk of dementia like alzheimer's -reduced depression and anxiety

what are specific precautions for older adults when doing resistance training?

-lower strength -lower mineral density Catch-22: The same people who have low strength often also have low bone mineral density (BMD) -can handle less torque

what are the goals of passive movement exercises

-maintain/regain normal ROM because those who are doing these exercises like after an injury likely don't have normal ROM. *MOST LIKELY AN INCREASE OTHERWISE STAYS SAME -prevent deformity/contractures (where they're bone and joint structures are permanently in a deformed or shortened state (ex: cerebral palsy)) -improve joint lubrication -proprioceptive input (allows us to sense the force and the position of our joints & keep the neuromuscular system trained to know where our body segments are in space & is important for balance) -decrease pain (especially I/II with a low ROM) THE FIRST 4 (not decrease pain) OVERLAP WITH OTHER TYPE OF EXERCISE

what is compliance

Compliance is the ability to lengthen and the reciprocal of stiffness. the stress or the strain or both decrease so stiffness overall decreases

what are the components of a passive stretch?

Component #1: Mechanical stretch of soft tissue • Muscle• Parallel elastic component• Series elastic component • Articular structure Component #2: Autogenic inhibition of the Golgi Tendon Organ (GTO) • Tension receptor located primarily in the musculotendonous junction • Responds to increased active and passive tension • Inhibits its own muscle

what are specific precautions for children doing resistance training?

Concerns for potential injury from excessive musculoskeletal loading include physeal fractures: (1), ruptured intervertebral disks, lower back bony disruptions (2), and acute back trauma

Subtypes of dynamic exercises:

Constant resistance, e.g. free weights Varying resistance, e.g. Nautilus machine Accommodating resistance, e.g. isokinetic dynamometer (resist applied forces and control the speed of exercise at a predetermined rate. Such dynamometers generally provide a record of applied force throughout a joint range of motion)

t or f: When comparing two people running at the same speed, the person with a greater running economy will have a lower relative VO2 in mL/kg/min

FALSE

t or f Bicarbonate loading has beneficial performance effects for long-duration, low-intensity aerobic exercise but not for short-duration, high-intensity anaerobic exercise.

FALSE short duration high intensity anaerobic only

monounsaturated vs polyunsaturated fats

FAs contain 1 double bond FAs contain > or = 2 double bond

slide 21: FICK EQUATION AND RESTING VO2: so for a 70kg person with 5L of blood and a resting CO of 5L/min (5000mL/min), what is the VO2? let's say he is a male so he is at 5%

FICK EQUATION: VO2= CO x a-VO2 diff VO2= 5000mL blood/min x a-vO2 diff MUST USE mL BECAUSE AV DIFFERENCE IS IN O2/ML av difference = 4-5ML O2 (4 FOR FEMALE 5 FOR MALE USUALLY) PER 100ML OF BLOOD a-vO2= 5mLO2/100mL of blood 5000 x (5/100)= 250 mL O2/min WHY IT IS O2/MIN: (blood/min) x (O2/blood)=O2/min

What are the ways that the volume of a resistance training program can be increased?

FITTVP: increase # of reps increase # of sets increase the amount of weight being used

what are the starting molecules for the ETC and where do they come from

10 NADH + H+ (8 from krebs, 2 from glycolysis) 2 FADH2 from krebs cycle

describe glycolysis (how many steps, how many enzymes, where it occurs, aerobic or anaerobic, ATP net production, key rate limiting enzyme & where it occurs)

10 steps, 10 enzymes occurs in cytosol anaerobic net production of 2 ATP (invest 2 return 4) key rate limiting enzyme: PFK in step 3 (phosphofructokinase)

what is the net ATP from glucose catabolism (breakdown) & where does the ATP come from

32 ATP 7 from glycolysis 5 from pyruvate to acetyl coa 20 from the citric acid cycle

Complete catabolism of one molecule of glucose yields a net gain of _______

32 atp

WHAT IS THE COMPLETE CATABOLISM OF 1 MOLECULE OF GLUCOSE, the equation & the respiratory quotient

32 atp 6 O2 molecules concumed 6CO2 and 6H2O molecules produced C6H12O6 + 6O2 ->6H2O + 6CO2 RQ=CO2 produced/O2 consumed = 1, 6/6

Maximum rate of ATP synthesis in skeletal muscle from OXIDATION OF PYRUVATE

36 mmol of ATP/min/kg

max amount of fluid that can be lost when exercising in the heat what does it total up to what does this mean for fluid what does this mean for long-duration exercsie in the heat and, intense sweating

3L per hour during intense physical activity about 12 L on a daily basis THE FLUID MUST BE REPLACED Long-duration, intense sweating can produce sweat-gland fatigue o Eventually interferes with core temperature regulation -Acclimatized persons increase capacity for evaporative cooling YOU EVENTUALLY NEED TO STOP

part 1: what is the a-vO2 difference at rest? what does this mean?

4-5mL of O2/100 mL of blood if 20 mL are in the artery, and the a-vO2 difference is 4-5mL, approximately 4-5mL of o2 is extracted and 15-16mL of O2 go to the vein.

Primary cause of age-associated reduction in muscle strength is a _______ reduction in muscle mass from a loss of _______ AND _______

40-50% muscle atrophy and PA that requires sympathetics

what is the muscle glycogen depletion during moderate exercise & what type of fibers is it lost in during this exercise

40-75% vo2max Glycogen depletion in Type I and Type IIa fibers

WHAT IS THE COMPLETE CATABOLISM OF 1 TAG MOLECULE WITH 3 18-CARBON SATURATED FATTY ACID CHAINS, the equation & the respiratory quotient

460 atps, 81.5 O2 molecules consumed, 57 CO2 and 55 H2O molecules produced C57H110O6 + 81.5O2-->55H2O + 57CO2 RQ: CO2 produced/O2 consumed = 57/81.5=0.70

to increase strength with isometrics, research suggests at least _____ to ___ reps of _____ second contractions at _____ MVC (maximum voluntary contractions)

5-10 reps of 6 second contractions at 2/3 MVC

Small muscles (e.g. hand) recruitment appears to be complete by ______ max voluntary contraction; further increases in force are due to rate coding

50%

Your 60 year-old would client like to begin a fitness program. His resting HR is 70 bpm; BP is 120/80. You want him to exercise in a target heart rate range of 50-85% of heart rate reserve. HRmax=166bpm HRR = 118bpm - 151.6 bpm Using the same patient information as in the previous question, what duration should he try to maintain his target heart rate range, based on Health & Human Services (HHS) and American College of Sports Medicine (ACSM) recommendations? a. 5 minutes b. 30 minutes c. 70 minutes d. none of the above

50-85% = moderate, so about 30 mins moderate = 20-60 mins

describe myosin heads and tails

6 sets of polypeptide heads and globular tails -myosin heads have myosin atpase -"active" heads free energy from ATP for muscle action

increased flexibility from stretching persists for about ____ to ____ minutes

6 to 90

reps per set & weight to maximize hypertrophy, with moderate strength gains (intensity FITTVP)

6-12 rps & weight around 70-85% of 1-RM

slide 28: what is the normal resting heart rate due to parasympathetics

60-80 bpm vagal tone VAGAL TONE IS AT REST DURING PARASYMPATHETICS

Significant decline in strength does not occur until late in the ___th decade. What happens???

6th - Decreased muscle fiber size especially in Type IIs - Decreased ability to activate motor units - Decreased number of Type II fibers - Decreased number of motor units - Loss of motor neurons > loss of muscle fibers (more muscle fibers per motor unit)

What is an essential amino acid?

An essential amino acid is one that the human body cannot create. Essential amino acids must be consumed in your diet.

what causes hypertrophy? & what are the 2 fundamental adaptations needed for hypertrophy to begin during the initial phases of resistance training?

An increase in muscular tension (force) due to training provides the main stimulus to initiate muscle growth hypertrophy 1) increased protein synthesis 2) satellite cell proliferation (a rapid increase in satellite cells which fuse to existing muscle fibers to form new fibers)

what are the risk factors of overuse injuries

Anatomical • Imbalanced muscle flexibility and strength in different muscle groups • Growth cartilage susceptible to injury • Anatomical malalignments Physiological • Degree of deconditioning and preparation Psychological • High risk taking behavior of adolescents

safety & preference issues to consider when taking an individualized approach to resistance training

Are there any health issues that might affect the training program? • What type of equipment is available or preferred? • What is training frequency goal and are there time constraints affecting workout duration?

Which of the following occurs with sympathetic nervous system stimulation A. decreased systolic blood pressure B. glycogen synthesis C. peripheral vasoconstriction D. decreased lipolysis

C. peripheral vasoconstriction

Which of the following is NOT a criterion for achieving VO2max? A. VO2 fails to increase with increasing exercise intensity B. peak heart rate at or near age-predicted maximum heart rate C. blood lactic acid levels greater than 1 mM in blood D. RER greater than 1.10

C. blood lactic acid levels greater than 1 mM in blood

does CO inc/dec/stay the same when aging. why does SV inc/dec/stay the same when aging. why does HR inc/dec/stay the same when aging. why

CO declines because of HR and SV declining HR decreases because less sympathetic activity with old age SV decreases because the heart performance gets worse with age

CO, HR and SV in maximal exercises in heat dissipation

CO decreases or stays the same, unlike submax where it increases Decrease in stroke volume because of decrease in plasma volume because of temp regulation in the body HR increases but does not offset SV decreasing lower a-VO2 and lower VO2 max you have soup not stew

BP formula

CO x TPR

VO2 max formula

CO x a-VO2 difference

part 1: what happens to the SV with a constant CO (since it is at rest) and an increasing heart rate?

CO=HR x SV so SV = CO/HR If HR is increasing and CO is constant at rest, SV decreases at rest if your HR increases, the less blood you can pump out with each heart beat

SLIDE 26: what are the units for CO, HR and SV

CO=mL/min HR=beats/min SV=mL/beat

part 1: what is the primary limiting factor for whole body exercises for VO2 max

COmax

slide 13 what is cardiac output, the formula for it, how it is measured

Cardiac output (CO or Q with a little dot over the top meaning it is a RATE) is measured in units of volume per time, e.g. mL/min CO is the product of heart rate and stroke volume REMEMBER CO=HR x SV

what does Tumor Necrosis Factor alpha do

Causes cellular death TNF-α decreases the ability of skeletal muscles to remove glucose from the blood in response to insulin. TYPE 2 DIABETES HAVE AN INCREASE IN THESE, IT CAUSES YOUR BLOOD SUGAR TO NOT GO DOWN (associated with sociocultural and genetic factors that cause obesity)

specificity

Choosing the right types of activities to improve a given element of fitness : the most effective training programs create a muscular demand that most closely mimics the desired activity

what are the cons/risks of isometric muscle actions

Research is ambiguous about how well isometric gains carry over to dynamic actions • Blood pressure increases with contractions > 15% of MVC

What is SEDS & how is it increasing/decreasing in the US

Sedentary Early Death Syndrome (SEDS) is estimated to cause 2.5 million premature American deaths in next decade is increasing SEDS related diseases in children are associated with increasingly overweight, fatty streaks in arteries, developing type 2 diabetes relates to numerous medical conditions

what do short rest intervals target & what is the length (time FITTVP)

Short rest intervals (1-2 mins) also target glycolysis - Moderate weight with 1-2 mins rest stresses the ATP-PCr system and glycolysis

part 4: what is rate of perceived exertion (RPE)

Should reflect an overall feeling of exertion and fatigue alternative to heart rate as a measure of exercise intensity originally designed to mirror HR HR of 60=RPE of 6 HR of 120=RPE of 12 (because maximum HR is normally 200-250, usually 200)

part 4: BLOOD'S O2 TRANSPORT CAPACITY VARIES (1. A LOT 2. SLIGHTLY 3. NOT AT ALL) WITH NORMAL VARIATIONS IN HB CONTENT

Slightly normally hb content is 15, but with o2 transport capacity (rbc) it can make it from 12 to 18 g of Hb

Types of active movement exercises:

Static (isometric) • Dynamic: either concentric or eccentric

unit 4 endocrine: hormones increase enzyme activity by _______

Stimulating enzyme production Combining with enzyme; the resulting SHAPE CHANGE ALTERS ENZMYE EFFECTIVENESS (TURNS IT UP OR DOWN) Activating increases amount of active enzyme -taking enzymes from an INACTIVE state and making them ACTIVE (turning it on)

does stretching increase flexibility?

Stretching has been demonstrated to increase joint flexibility - No evidence that ↑ flexibility is caused by decreased muscle stiffness - Indirect decrease due to reflex inhibition changes in viscoelasticity from decreased actin-myosin crossbridges - Biggest effect is likely due to increased stretch tolerance

slide 31: what does the nervous system do for controlling extrinsic HR

THE ENDOCRINE SYSTEM SECRETES CATECHOLAMINES: EPINEPHRINE (ADRENALINE) & NOREPINEPHRINE -released by adrenal glands in response to stress -stress occurs, adrenal medulla is stimulated by the sympathetic nervous system, it releases epi and norepi -NE is increased greatly when the VO2 max reaches about 50 percent -epi is increased not as much but still increases when the person's VO2 rate is at about 60-75% of their max -SIMILAR ACTIONS TO SYMPATHETICS: INCRESES HR AND FORCE OF CONTRACTION

part 1: what is fick principle? what is it used for? what is the formula?

THE VOLUME OF OXYGEN REQUIRED FOR ANY ACTIVITY (VO2) amount of blood pumped by the heart x how much O2 can be extracted by peripheral tissues VO2=CO x (a-v)O2 difference

slide 18: since cardiac output=volume of blood pumped PER TIME, AT REST (REmember at rest) the typical CO PER MINUTE is equal to the person's ________. THIS IS ROUGHLY ________ EXAMPLE: if a female has 70kg (154 lbs), what is their typical CO per minute? what is their total volume of blood?

TOTAL VOLUME OF BLOOD 65-75 mL/kg of body mass (females low end, males high end) female=65mL 70x65=4550mL/min or 4.55L/min CO the total volume of blood is the same as CO

True or False: the endocrine system has three main components: gland(s), hormones secreted by the gland, and a receptor organ.

TRUE

what is the ratio of Fast:Slow fiber PCSA before & after training

Take-home message: for most people, proportion of fast-twitch fiber PCSA increases -pretraining fast to slow fiber cross sectional area increases and post training fast to slow twitch cross sectional fiber area increases too

explain how length tension changes pre vs post stretching

Take-home points: 1) No change in stiffness 2) Increase in flexibility (overall muscle length) 3) This change from a single stretching bout reflects increased stretch tolerance

resistance training guideline for children 11-13

Teach all basic exercise techniques; continue progressive loading of each exercise; emphasize exercise techniques; introduce more advanced exercises with little or no resistance

autogenic inhibition

Tension in series elements leads to inhibition of stretched muscle IN GTOs

Which sarcomere component will stay the same length regardless of whether the muscle is undergoing a concentric, isometric, or eccentric muscle action?

The A band sarcomere component will keep the same shape no matter the muscle action. It spans the length of the myosin myofilament.

Which muscle fiber type has the greatest resistance to fatigue?

The Type 1 muscle fiber has the greatest resistance to fatigue

sarcomere where does it repeat

The basic functional unit of skeletal muscle within a MYOFIBRIL -basic repeating unit between TWO Z LINES

What molecule is the common entry point into Krebs' Cycle from breakdown of carbohydrate, protein, and lipid?

The molecule that is the common entry point into Kreb's Cycle is Acetyl CoA.

Which adrenergic receptor is pre-synaptic

The only one is a-2

part 3: what is lactate threshold? what is the result of it? how do we estimate lactate threshold?

The point during exercise of increasing intensity at which blood lactate begins to accumulate above resting levels, where lactate clearance is no longer able to keep up with lactate production. Results: excess lactic acid building up and sodium bicarbonate excess CO2 and H2O lactic acid and CO2 accumulating simultaneously -by looking at the anaerobic threshold -by monitoring both VE /VO2 and VE /VCO2 LOW POINT OF VENTILATORY EQUIVALENT

What is the respiratory quotient? How does it relate to the respiratory exchange ratio?

The respiratory quotient (RQ) is the chemical ratio of CO2 produced / the amount of O2 consumed. The respiratory exchange ratio (RER) is measured VCO2 released / VO2. The respiratory exchange ratio also includes the CO2 from buffering. The RER will be the same as the RQ until buffering occurs

cross sectional area of a muscle

The tension-generating capability of a muscle is affected by...

when does metabolic modification of specific fibers due to plasticity occur during resistance training? what happens?

There is metabolic modification of specific fibers within 4-8 weeks of targeted resistance training: - Decrease in the percentage of Type II-x fibers - Corresponding increase in Type II-a fibers this is a metabolic modification within major fiber type (I or II)

what is thermic effect of activity how much does it make up your total energy expenditure

Thermic effect of activity (TEA) • Energy required for muscular work • Highly variable depending on activity level: • 15% - 20% of TEE if not doing heavy labor •Can double with very heavy exercise

During intense exercise, pyruvate converts to ________ and this process is fast/slow

This creates 2 net ATP quickly, but without full catabolism Lactate can re-enter the metabolic process via the Cori Cycle

Precautions for resistive movement exercises:

Unhealed fractures or sutures • If motion would interfere with healing • Risk of thrombosis or thromboembolism • Unstable cardiac or pulmonary conditions

Precautions/contraindications for passive and active-assistive movement exercises:

Unhealed fractures or sutures • If motion would interfere with healing • Risk of thrombosis or thromboembolism • Unstable cardiac or pulmonary conditions

manipulation passive exercise is probably a grade ______ exercise

V

slide 37: when considering how endurance athletes have a better HR to VO2 relationship than sedentary college students, consider the fick principle. what factors change with training?

VO2 = CO * a-v O2 diff LOOK INTO THIS

part 1: what is the gold standard of cardiorespiratory fitness

VO2 max

slide 4: what is the gold standard measure of a person's cardiorespiratory fitness and capacity to do exercise

VO2 max

part 1: what is the cardiorespiratory component of fitness

VO2 max & exercise capacity

slide 4 cardiorespiratory

VO2 max, exercise capacity

part 1: how is resting VO2 calculated? use a person who's 70kg

VO2rest=COrest x (a-v)O2 difference COrest=7% RULE OF THUMB 70 x .07 = about 5 L/min convert to 5000mL/min because a-vO2 difference is in mL use 5mL for a-vO2: 5000mL x (5mL/100) = about 250 mL O2/min AT REST

what is a variable resistance exercise

Variable resistance is another subtype of dynamic exercise that is meant to mimic the length-tension curve and ensure at any length of the muscle, the workload is the same. An example is the Nautilus machine, and it reduces resistance at the beginning and end which mimics the body's natural strength curve. WORKLOAD IS THE SAME AND NOT VELOCITY (Speed in a given direction)

what is periodization & what is the goal of periodization

Varying volume & intensity benefits long-term progression Traditional Periodization: • Begin with high volume and low intensity • Transition to lower volume and higher intensity ex: • 4 weeks of 5 sets at 10-RM •4 weeks of 4 sets at 8-RM • 4 weeks of 3 sets at 6-RM • 4 weeks of 3 sets at 4-RM increase weight/intensity as you go INSTEAD OF 16 weeks of 5 sets at 10-RM, break up the weeks

what is the duration supposed to be for stretching WHEN DOING WEIGHTS

Weights: 15-30 minutes; Bohannan suggests hold stretch at least 8 min

hypohydration/what happens to your CV system when exercising in heat

a demand on fluid reserves when heat is dissapated by evaporative cooling, this is in regards to when you are doing physical activity in the heat Excessive sweating leads to ↑ fluid loss and reduced plasma volume CV demands compete with each other: 1. Muscles require oxygen to sustain energy metabolism 2. Arterial blood that diverts to periphery to cool the body cannot deliver its oxygen to active muscle

what is sucrose and what food is it found it

a disaccharide glucose + fructose table sugar, beet and cane sugar, brown sugar, sorghum, maple syrup

what is maltose and what food is it found it

a disaccharide glucose + glucose breakfast cereals, beer, & some seeds

is the i band

a lighter area in the sarcomere that encompasses the Z line

what is aldosterone: (a mineralcorticoid/glucocorticoid/androgen) released by the signalled by the

a mineralcorticoid released by adrenal cortex pituitary gland because that is how the adrenal glands are signalled

part 2: what is steady state HR during an exercise? what is it analogous to? how long does it take to adjust to new intensity?

a plateau, optiomal HR for meeting circulatory demands at a given submaximal activity -the mini plateaus on the vo2 max test=where steady state HR kicks in -IF INTENSITY INCREASES, SO DOES STEADY STATE HEART RATE because the muscles need an increase of oxygen to work at a higher intensity -adjustment takes 2-3 minutes

slide 39: how do you know when you have reached steady-state HR? how does it work? how long does it take for a heart rate to adjust to a new intensity?

a plateau; optimal HR for meeting circulatory demands at a given submaximal intensity, analogous to VO2 -as intensity increases, so does steady-state HR -2-3 minutes

what is an ergogenic aid what are some examples

a substance or procedure that improves work capacity, physiological function, or athletic performance anabolic steroids hormone substances beta 2 agonists hormone modulators diuretics stimulants alcohol narcotics cannabinoids glucoROIDS beta blockers

unit 4 endocrine: what is specificity

a target cell's response to a hormone depends on it's SPECIFIC PROTEIN RECEPTORS THAT SERVE AS BINDING SITES

Stretching

a technique used to lengthen shortened soft tissue structures

what is the waist to hip ratio

a tool for helping determine body composition good indicator of body fat distribution higher WHR=more visceral fat = greater risk of obesity. women's should be less than or equal to .80 and men should be .95

part 4: in a-1 receptors, it is _____synaptic ___epi>_____epi involves/doesn't involve constriction of smooth muscles vasoconstriction or vasodilation

a-1 is postsymaptic norepi>epi constricts smooth muscles vasoconstricts, so PVR and BP increase A-1=CONSTRICT SMOOTH MUSCLE VASOCONSTRICT

slide 20: what is a-vO2 difference? what is it at rest?

a-v O2 diff measures how much O2 can be extracted by peripheral tissues THE A-VO2 DIFFERENCE IS FOUND IN THE CAPILLARY IN BETWEEN THE ARTERY AND VEIN AT REST, body tissues extract about 4-5 mL of O2 per 100 mL of blood goes in the direction of artery to vein but has to go through the capillary. SO if 20 mL O2 was in the artery at rest and about 4-5mL of O2 was extracted by the tissues in the capillary, that means there is 15-16 mL O2 that pass through the tissues/capillary and go to the vein.

A runner has a steady-state heart rate of 160 beats/min when running at 7 miles per hour. She then undertakes an intensive training program and improves her aerobic fitness. Compared to her pre-training runs, what is the most likely steady-state heart rate she will have when running at 7 mph? A. 140 bpm B. 160 bpm C. 180 bpm

a. 140 it should go down with training

what is the response to training through acute exercises?

decrease in secretion at rest & during exercise at a given absolute submaximal intensity (able to accomplish the same exercise intensity with lower HR & therefore less stimulatory input from NE and Epi) increase in blood concentration during maximal exercise (greater potential to release more @ max exercise) all good things. Even though we have LOWER secretion at rest, we INCREASE the body's ability to have a long stimulus effect at our max effort YOUR PERCENTAGE VO2 MAX GOES UP THANKS TO EPI AND NE

What are absolute and relative oxygen consumption (VO2)?

absolute is VO2 max not in regards to body mass (measured in L/min) (can be calculated by relative/weight) relative is in regards to body mass (absolute/body mass in kg, measured in mL/kg/min) how to calculate VO2: CO x a-VO2 difference = (HR x SV) x (arterial-venous) absolute biking=same relative biking=different relative running=same absolute running=different

___________ passes through the Citric Acid (Krebs') Cycle

acetyl-coa

myofilaments cinsist of _________ (thin) & ___________ (thick) filaments & this makes up about ___% of the myofibrillar complex

actin myosin (IT IS A SIN HOW THICK IT IS) 85%

what is active tension

actin and myosin crossbridges The difference between total tension and passive tension tension due to muscle contraction

dynamic action

action produces movement of bones & joints either concentric or eccentric

Remodeling

activation of dormant MYOGENIC STEM CELLS (SATELLITE CELLS) to change the muscle's protein production

The stretch reflex (e.g., patellar tendon stretch reflex) relies on: a. plastic deformation b. change in stiffness of the musculotendinous unit c. activation of muscle spindles d. activation of the Golgi Tendon Organ e. elastic deformation

activation of muscle spindles muscle spindle senses length changes in the muscle belly, then acts via a positive-feedback loop to cause the lengthened muscle to contract.

through __________ exercises, respiratory function decreases/maintains/increases

active and resistive both increase respiratory

through ______ exercises, body mechanics decreases/maintains/increases

active and resistive, increase

adaptations to aerobic training

decrease resting HR decreased HR during submax exercise increased SV at rest and during exercises increase max CO increased contractability everything good really

If an individual is capable of moving her leg but is unable to lift their leg against gravity (i.e., hip flexion), which of the following exercises would be the most appropriate to help strengthen the needed muscles? a. Active exercise in supine b. Active assistive exercise in supine c. Passive exercise in supine d. Resistive exercise in supine

active assistive exercise in supine assistive because she cannot do it by herself

MS is present during _________ & not during ________

active eccentric active concentric (no contracting)

active exercises

active muscle contraction for joint movement without any external assistance -like active assist but clearly they don't need need assistance, they can just move it actively

***what neural factor elevates motor neuron output? (applies to building strength/hypertrophy & neural factors)

adaptive alterations in nervous system function elevate motor neuron output

Regeneration

adding new contractile elements (in humans, mainly via AN INCREASE IN SARCOMERES in parallel, rather than new fibers)

adipocyte size and number affecting body composition: how does adipose tissue mass increase? there are 2 ways. what's the difference

adipocyte hypertrophy: existing cells enlarge & fill with lipid adipocyte hyperplasia: total number of adipocytes increase

the adrenal cortex releases

adrenal hormones -mineralcorticoids (aldosterone) -glucocorticoids (cortisol) -androgens

the adrenal medulla releases

adrenal hormones catecholamines (that has the same effects of sympathetics), epi/norepi

part 4: what would a target organ do during sympathetics (fight or flight) when considering adrenergic receptors

adrenergic=a 1 & 2 and b 1 & 2 receptors a1=vasoconstriction, so peripheral vascular resistance increases and blood pressure increases a2=feedback inhibition (when epi > or = norepi) so inhibits release of ACh stopping parasympathetics, inhibits release of insulin to keep blood sugar HIGH, inhibits NE to slow down a1 signal b1=heart b2=lungs

what is the effect of sex and athletic training on arm flexor strength and cross sectional area?

adult men generally have the same or slightly larger cross sectional areas than adult women & greater arm flexor strength, but judo men clearly have greater in both

what does some research suggest you should abstain from when trying to optimize gains in muscle size and strength? why?

aerobic training Added energy demands of aerobic training limit a muscle's growth and metabolic responsiveness to resistance training - Specifically, this may be due to the need to increased protein breakdown when doing resistance training/wanting to gain muscle strength and size, but -aerobic training may inhibit signaling to muscles' protein-synthesis machinery

for motor neurons: afferent vs efferent

afferent=towards the spinal chord efferent=away from the spinal chord

part 2: at what point does the vagus nerve stop controlling heart rate?

after 100 bpm because then the sympathetics start to take over

what are the growth hormone actions: inc/dec in uptake of glucose from blood into cells inc/dec gluconeogenesis inc/dec uptake of amino acids from blood into cells inc/dec protein synthesis inc/dec fat breakdown (to provide energy for the aerobic process)

decrease uptake of glucose into cells increase gluconeogenesis increase uptake amino acids into cells increase protein synthesis increase fat breakdown

What does aging do to your muscle fibers

decreased # of both type 1 and II muscle fibers Preferential atrophy of Type II fibers Larger proportion of Type I muscle mass atrophy=to waste, wither away

what is the energy expenditure difference between during the activity and after the activity what is this called what does it have a direct connection with

afterburn=the post exercise energy expenditure, you exert more energy even after the exercise is done most energy is burned during the activity itself, but even low to moderate PA causes small increases in energy expenditure during recovery higher intensity=larger & faster increases in post exercise energy expenditure EPOC

what 2 factors increase blood lactate accumulation

decreased lactate uptake by the liver from the decrease in hepatic blood flow and less muscle catabolism of circulating lactate because heart dissipation diverts cardiac output to periphery

slide 4 Motor ability:

agility, balance, coordination, speed of movement everything that applies to running

DOMS increases/decreases over time with continued eccentric training

decreases

Muscle glycogen depletion increases/decreases aerobic power

decreases

part 4: as % kcal from carbs increases, % kcal from fats _______ rer ________ energy (kcal/LO2) ______ this is important for

decreases increases increases RER

as the weightlifting category, body mass increases (weights get heavier), the % of men's lifts achieved by women increases/decreases. why is this?

decreases men and women have equal ability to generate tension per unit of lean body mass but the body mass gap gets larger and larger

part 2: what is afterload? what causes a decreases in afterload

allows us to pump more blood out, therefore lowers SV aortic resistance

glucagon is secreted by ______ cells in the ________ in the _________

alpha Islets of langerhans (cell clusters in the pancreas) pancreas

physiological basis of plyometric training

altered mechanical properties of the muscletendon complex and changes in muscle activity: - Muscle contracts with greater force in the lengthened position by using stored elastic energy (series and parallel components) NEED ENERGY BEFORE YOU DO THIS - Nervous system speeds up its switch from eccentric to concentric contraction - Improved neuromuscular coordination - GTO may become desensitized

what are specific risks of anabolic steroids for females

altered menstrual function decreased progest and estrogen decreased LH and FSH decreased breast size enlarged clitoris MAKES U MORE MANLY

part 4: tidal volume

amount of air entering and leaving the lungs with each normal breath

part 4: residual volume

amount of air remaining in your lungs after maximal expiration (opposite of vital capacity)

part 1: what is cardiac output? what is the formula?

amount of beats/min x amount of blood per beat so the volume of blood in a minute or time CO=HR x SV

part 2: what is the anticipatory response?

an INCREASE IN HR from RHR just before the start of an exercise, because you are anticipating an intense exercise vagal tone DECREASES norepi and epi INCREASE

part 2: what causes an increase in contractability

an increase in sympathetics causing an increase in NE and EPi, leading to an increase of contractability

muscle hyperplasia How does it contribute to changes in response to resistance training programs?

an increase in the number of muscle fibers due to cells dividing and creating more muscle cells. more muscle cells=more muscle=more resistance, now needs to increase

Flexibility

an intrinsic property of body tissues that determines the range of motion that can be achieved without injury at a joint or group of joints basically how much a tissue can deform

glycolysis is _________________ because it does/does not consume oxygen

anaerobic does not

what does submaximal exercise increase in the heat depend- what type of metabolism what does this lead to

anaerobic metabolism earlier lactate buildup earlier use of glycogen reserves earlier fatigue in prolonged moderate exercise

what are the tools and techniques used for calculating body composition

anthropometry (measurement of the human body) (BMI, girth, skin folds) densitometry (measures of bone thickness) bioelectrical impedance (technique to assess body composition by running a weak electrical current through the body) imaging

At age ________ and in males/females/both, muscles and tendons are highly adaptable tissues that respond to chronic changes in loading

any age both sexes -as velocity increases (speed in a given direction), peak torque decreases -but post resistance training helps to increase peak torque

what is a potential site of fatigue & typical causes

any step between the brain and the development of muscle force is a potential site of fatigue Generally, causes of fatigue are located in peripheral sites ▪ neuromuscular junctions, sarcolemma, transverse tubuoles, calcium release, crossbridge formation, contraction, tension THINGS WE TALKED ABOUT THE DEVELOPMENT OF FORCE DOWN AT THE MYOFIBRIL AND SARCOLEMMA LEVEL

what is the difference between an apple and pear distribution pattern

apple: central or android-type obesity. it is in the abdominal area fat, increased risk of coronary heart disease & metabolic syndrome pear: peripheral or gynoid-type obesity. reduced metabolic health risk but it is more difficult to reduce this fat. MAINLY IN THE LEGS AND THE BUTT

a-vO2 difference formula

arterial-venous

what does the "capillary density" mean

arteries take oxygenated blood away from the heart capillaries are where the blood and oxygen transference occurs greater capillary density for the type that rely more on oxygen delivery: so goes TYPE 1, II-A, II-X, II-B

slide 20: Arterial blood contains about ____ mL of O2 (bound to Hb (hemoglobin)); venous = _____

artery=20 AND ARTERY IS BOUND TO HEMOGLOBIN venous=15-16

part 4: when comparing age and relative VO2 max, how do males and females compare as they age?

as age increases, the absolute VO2max starts to differ at a much younger age than absolute, sooner than even 6 years old old. boys is greater, staying steady while females steadily decline

part 4: when comparing age and absolute VO2 max, how do males and females compare as they age?

as age increases, the absolute VO2max starts to differ greatly at 11 years old. boys is greater.

When can entry level adult resistance training be introduced

at age 16 and older if their technique, intensity and volume is good enough

what activities should children ages 6-17 be participating in and for how long each day

at least an hour a day (that was a tv show) aerobic: most of it should be aerobic. include vigorous-intensity physical activity on at least 3 days a week. muscle strengthening: should include muscle-strengthening physical activity on at least 3 days a week. bone strengthening include bone-strengthening physical activity on at least 3 days a week

what type of kids are at risk of being overweight and what types of kids are overweight

at risk: in the 85th-95th percentile for their normal weight for height, age and sex at risk is at above 95th percentile

how does isometric muscle actions increase strength (torque)?

at the exercise joint angle ± 10-20⁰ degrees

What are lifestyle behaviors that ADD years to your life

avoid/quit smoking drink moderately, not excessively keep physically active 5+ servings of fruits and veggies a day control body weight/BP

Which of the following biochemical processes is aerobic? a. conversion of pyruvate to Acetyl CoA b. Krebs cycle c. glycolysis d. electron transport chain e. conversion of pyruvate to lactate

d ETC

Which of the following is/are a way to process lactic acid' a. lactic acid is oxidized in skeletal muscle or the myocardium (heart muscle) b. lactic acid is transported into the liver for conversion back to pyruvate and/or glucose c. lactic acid is converted into triacylglycerol d. a and b

d. a and b

Which of the following is true regarding stretching? a. Passive tension occurs sooner in a longer muscle b. Stretch tolerance means less pain with increased force at a shorter muscle length c. Stiffness and compliance are the same d. Stress and strain are components of stiffness

d. Stress and strain are components of stiffness - Stiffness and compliance are NOT the same: they are inverses of each other. Greater stiffness = lower compliance and vice versa. - Stretch tolerance means less pain (or more highly-tolerated discomfort) at a LONGER muscle length. - Passive tension occurs LATER (i.e., at a longer resting length) in a muscle that has achieved plastic (long-term) lengthening

Which of the following is FALSE regarding goals of passive movement? a. Can be used to increase ROM b. Can be used to decrease pain c. Will not increase strength d. Will not increase proprioception

d. Will not increase proprioception all types of exercise -- passive, active-assistive, active, or resistive -- help maintain a patient's proprioceptive capabilities (awareness of position of movements of body parts)

Which of the following biochemical processes is aerobic? a. conversion of pyruvate to Acetyl CoA b. Krebs cycle c. glycolysis d. electron transport chain e. conversion of pyruvate to lactate

d. electron transport chain

A muscle that was immobilized in a lengthened position will: a. be passively insufficient b. exhibit greater passive tension sooner in the range c. be interpreted clinically as stronger than a shortened muscle in manual testing d. have an increased number of sarcomeres that are slightly decreased in length

d. have an increased number of sarcomeres that are slightly decreased in length You need more length if you want to bend your arm/leg/that muscle

increased core temp _______ pH in muscles __________ pH in lungs _________ temp in active blood (during exercise) ________ temp of inactive blood

dec pH in muscles so O2 unloads more easily inc pH in lungs so O2 stays bound to Hb inc temp in active blood so O2 unloads more easily dec temp in inactive blood so O2 stays bound to Hb

Plyometric training also mimics athletic movements by avoiding _______ at the end of a movement

deceleration like shot put, boxing punches & volleyball spikes YOU NEED TO FOLLOW THROUGH like punching someone you imagine punching through them, you swing 100% on a bat or a volleyball spike

CO, HR and SV in sub maximal exercises in heat dissipation

decrease in SV because of the decrease in plasma volume because of temp regulation in the body so HR needs to make up for it for slower blood flowing, so HR increases overall, CO increases because IT IS SENDING BLOOD TO 2 different places you have sludge not stew

how many reps should be done in plyometrics and what is the intensity

Focus on 8-12 reps of "adequate" intensity

___________ provide the major sources of chemical energy to form ATP

Food macronutrients (carbohydrates, lipids, proteins)

how much should you increase weight if you are making progress (P in FITTVP)

For larger muscle groups and/or multi-joint exercises, up to ~10% Keep the weight increase smaller (~2-5%) for smaller muscle groups

what is the duration supposed to be for stretching?

From the literature: 30 SECOND STATIC STRETCH is supported by most authors "Static stretching usually involves moving a limb to the end of its ROM and holding the stretched position for 15-60 seconds"

what plays a central role in muscle hypertrophy

GH

how does GH respond to resistance training

GH plays a CENTRAL ROLE in muscle hypertrophy in response to strength training

whenever there is tension, passive or active, ______ is there

GTO

GTOS ARE SENSITIVE TO CHANGES IN _________ WHILE MUSCLE SPINDLES ARE SENSITIVE TO CHANGES IN _______

GTOS=FORCE MUSCLE SPINDLES=LENGTH

what does frequency mean in FITTVP? what is the general rule?

General rule: individuals with less training need longer recovery periods

What is gluconeogenesis?

Gluconeogenesis is a method to create glucose. This method produces glucose from amino acids.

how does pulmonary function decline with age

Gradual deterioration in static and dynamic lung function Slowing of pulmonary ventilation and gas exchange kinetics during transition from rest to submaximal exercise In elderly men, aerobic training increases gas exchange kinetics to levels approaching values for fit young adults OLD ENDURANCE ATHLETES HAVE GREATER PULMONARY FUNCTION

resistance training guideline for children 8-10

Gradually increase the number of exercises from 7 & under routine -practice exercise technique in all lifts; start gradual progressive loading of exercises -keep exercises simple -gradually increase training volume -carefully monitor toleration to the exercise stress MORE EXERCISES THAN 7 & UNDER, CAN GRADUALLY INCREASE VOLUME, SIMPLE EXERCISES & MONITOR TOLERATION TO STRESS

what neural factors affect/increase strength?

Greater efficiency in neural recruitment patterns • Increased motor neuron excitability • Increased central nervous system activation • Improved motor unit synchronization and increased firing rates • Lowering of neural inhibitory reflexes • Inhibition of Golgi tendon organs

what are growth plate injuries and what are the risk factors for it

Growth spurts can lead to a mismatch of bone strength and biomechanical forces-may result in premature growth cessation of that bone bones and musculotendons may grow at different rates, either -Osteochondritis Dissecans (elbows and knees) Osgood-Schlatter's (tibial tuberosity)

what does beta 1 do? pre or post synaptic epi or norepi

HEART post THE ONLY ONE THAT IS PRE IS A-2 epi about = to norepi increase anything related to the heart (force and rate of contractions, dilates coronary arteries, stuff like that) b-1=heart

part 4: what are the pre testing procedures? you record the resting values of:

HR VE, VO2, VCO2 RER (resting vo2 x 1440 min/day x 4.8 kcal/L O2 (this is the average) BP take patient history explain test process and the RPE scale

Your 60 year-old would client like to begin a fitness program. His resting HR is 70 bpm; BP is 120/80. You want him to exercise in a target heart rate range of 50-85% of heart rate reserve. If you estimate his maximum heart rate using the equation Estimated HRmax = 208 - 0.7 * Age, what target heart rate range would you give him based on the heart rate reserve method?

HR max should be 208 - (0.7 x 60) = 166 bpm 50-85% HRR HRR bottom = resting + 0.5 x (166-resting) 70 + 0.5 x (166-70)=118 bpm HRR top = 70 + 0.85 * (166 - 70) = 151.6 bpm

part 2: what is rate pressure product? what is it related to?

HR x SBP related to myocardial oxygen uptake and myocardial blood flow

slide 36: what is HRmax? is it reproducible? does it stay the same or change with age? what are the 2 estimates of age?

HRmax=highest HR achieved in an all-out effort to volitional fatigue -it is highly reproducible through experiments -slight decline with age 2 WAYS TO ESTIMATE HRMAX: 220-age THE BETTER ONE: HRmax=208-(0.7xage)

unsaturated fats can be converted to saturated fats via ___________

HYDROGENATION adding hydrogen (H2) to unsaturated fatty acids to break the double bond & make fat more solid and resistant to the chemical change of oxidation

what type of adaptation is hypertrophy & it's an adaptation to what

Hypertrophy is a biologic adaptation to increased workload

type _____ fibers are slow twitch type ____ fibers are fast twitch fibers

I=slow II=fast

what are the 3 subtypes of type II fibers

II-a II-x II-b

slide 28: what do sympathetics do to control extrinsic HR

INCREASES HEART RATE AND FORCE sympathetic is also autonomic like parasympathetics, but with the opposite effects -it increases rate of SA node depolarization -increases HR up to 250 bpm -increases force of contraction -releases NOREPINEPHRINE (NE) as a neurotransmitter

Muscle Spindles Intrafusal or extrafusal, and has contractile elements Parallel to ________l muscle fibers Sensitive to changes in length: positive feedback loop to contract via γ-motoneuron

INTRAFUSAL PARALLEL TO EXTRAFUSAL LENGTH

slide 28: how does the parasympathetics/vagus system work to control HR it INCREASES/DECREASES HR and Force by ____________

IT DECREASES HR AND FORCE OF CONTRACTION by electrical signals traveling to the SA node via the VAGUS NERVE, SLOWING DOWN THE INTRINSIC RATE OF THE SA NODE TO LIKE 60-80BPM signals releasing ACETYLCHOLINE IT SLOWS IT DOWN BY RELEASING ACETYLCHOLINE

slide 32: what are the main actions of the catecholamines (epi and NE) in the endocrine system

IT INCREASES EVERYTHING -increases glycogenolysis (glycogen broken down to glucose) in liver and muscles to free up more glucose -increase in glycolysis (break down of glucose to release energy and pyruvic acid) -increase in gluconeogenesis (reform glucose from other biproducts) -increase in lipolysis (breakdown of fats and lipids by hydrolysis for more substrate) -increase HR -increase blood pressure by regulating blood vessels

what physiological adaptations happen to metabolic rate due to training regimens

Increased basal metabolic rate (the rate at which heat is produced by an individual in a resting state)

what are the functional adaptations due to training regimens

Increased functional capacity Examples: climbing stairs, walking speed, this makes life more functional Increased quality of life • Increased sports performance • Decreased GI transit time • Decreased heart rate and blood pressure response to specific activities

what happens when Breaking Down and Rebuilding after Eccentric Actions

Increased heat production at a given O2 uptake vs. concentrics Greater post-exercise soreness with eccentric exercise: delayed onset muscle soreness (DOMS) Greater potential for muscle hypertrophy

what does PNF stand for

PNF = proprioceptive neuromuscular facilitation

what type is most effective stretching for increasing joint flexibility?

PNF stretching (active)

what are the functions of carbs

PRIMARY FUNCTION: TO PROVIDE ENERGY -help preserve tissue protein/muscle -necessary for fat metabolism -major energy source for CNS -SOLE ENERGY SOURCE FOR RED BLOOD CELLS

unit 4 endocrine: what does the hypothalamus do & how does it work?

It is part of the PITUITARY GLAND that controls anterior pituitary activity • Anxiety, stress, & physical activity provide NEURAL INPUT to the hypothalamus, impacting PITUITARY HORMONE activity

what are some adverse events from clinical strength training (volume in FITTVP)

Knee osteoarthritis: significant reductions in self-reported pain - Post-stroke patients: no increase in spasticity or pain

part 1: HEART BASICS left= right= atrium= ventricle= so... left atrium= left ventricle= right atrium= right ventricle=

LORD: left=oxy right=deoxy atrium=back from ventricles=to left atrium=oxygenated blood back from lungs left ventricle=oxygenated blood to the BRAIN AND PERIPHERY (remember this one for SV) right atrium=deoxygenated blood back from brain and periphery right ventricle=deoxygenated blood to lungs

part 2: what causes SV to increase during exercises (at low and high intensities)

LOW: increase in venus return leads to increase in EDV which leads to an increase in preload which is associated with an increase in SV HIGH: increase in contractability leads to increase in SV decrease in afterload causes widening of blood vessels (vasodilation) & therefore higher stroke volume

what does beta 2 do? pre or post synaptic epi or norepi

LUNGS post THE ONLY ONE THAT IS PRE IS A-2 epi >>>norepi "smooth muscle relaxation" dilates anything to do with lungs: increase in bronchodilation, vasodilation, decrease in PVR so bp also decreases helps muscle except for skeletal muscle tremors b2=lungs, smooth muscles

Which of the following is a FALSE statement? a. All the fiber types in a motor unit are the same b. Type I fibers are recruited during a light 15 minute jog more than Type II fibers c. When lifting weights with a large muscle group like the quadriceps, you would expect that recruitment would be the primary method of increasing force output d. Large motorneurons are recruited before small motorneurons

Large motorneurons are recruited before small motorneurons small motorneurons are called first

what is the muscle glycogen depletion during light exercise & what type of fibers is it lost in during this exercise

Light exercise: 30-40% VO2max Glycogen depletion mostly in Type I fibers because type 1s aren't often used in light exercise & doesn't use glycolysis

do children have different responses to resistance training how do children respond? what causes strength gains?

Little to no significant hypertrophy occurs with strength training until ~ adolescence Strength gains are due to: -increases in neuromuscular activation -improved motor coordination of agonists and antagonists like gymnastics

what is known as "bad" cholesterol

Low-density lipoproteins (LDL):

catabolism

Metabolic pathways that break down complex molecules, releasing energy.

Which of the following is true? a. Synchronization rarely responds to training b. Glycogen depletion occurs primarily in Type IIx fibers at 65% VO2max exercise c. Motor units generate different tension mostly because of the number of fibers in the motor unit d. Glycogen depletion occurs primarily in Type I fibers at 80% VO2max exercise

Motor units generate different tension mostly because of the number of fibers in the motor unit

resistance training guideline for children 16 and older?

Move child to entry-level adult programs after all background knowledge has been mastered and a basic level of training experience has been gained

what are the physiological adaptations of muscle fibers: - Increased size without/without increased numbers - Increased/decreased myofibrils (actin and myosin) - Type ______ fibers transition to type ______

Muscle fibers - Increased size WITHOUT increased numbers - Increased myofibrils (actin and myosin) - Type II-b and II-x fibers transition to type II-a fibers

Delayed Onset Muscle Soreness (DOMS)

Muscle soreness is down at the myofibril and sarcomere level Caused by unaccustomed exercise Onset: 24-48 hours post exercise caused by eccentric exercise may last 3 or 4 days damage in the tissues. And disorganized myofibril pattern especially at the z discs. Rebuilt after the tear & makes a stronger musculoskeletal system

what is the benefits of stretching frequency?

One stretch per day per muscle group has been found to be sufficient in normal individuals Post-injury: beneficial effects of up to 4 stretches, repeated 4x per day

what are the resistance training goals of competitive athletes?

Optimize muscular strength, power, and hypertrophy (increase in muscle size) with high intensity training

what does overload training do for hypertrophy

Overload training enlarges individual fibers, leading to muscle growth : fast-twitch fibers of weightlifters are ~45% larger than healthy sedentary people or endurance athletes

where are trans fatty acids derived from

PARTIAL hydrogenation of unsaturated corn, soybean or sunflower oil

how does heat dissipation occur in the body

PROTECTS AGAINST OVERHEATING, AND SPREADS WARM BLOOD TO COOLER PARTS. HOW HEAT LEAVES THE BODY: 1. radiation-emit electromagnetic heat waves 2.Conduction: direct heat transfer through liquid, solid, or gas 3.Convection: indirect heat transfer via air at adjacent surfaces 4.Evaporation: water vaporizing from skin and respiratory passages transfers heat to the environment

what does the phosphagen system do to produce atp (& what is the equation)

Phosphocreatine (PCr) donates a Pi to turn ADP back to ATP PCr + ADP --creatine kinase--> ATP + Cr

for post injury, how many stretches are beneficial?

Post-injury: beneficial effects of up to 4 stretches, repeated 4x per day

what is the difference between the respiratory quotient and the RER

RQ = reflects at what is happening at cell level CO2 produced/O2 consumed RER=incorporates buffering with RQ VCO2/VO2 values for RQ and RER will be the same until buffering occurs

slide 47: heart rate is max when (lying, sitting, standing, walking, jogging, running) stroke volume is max when (lying, sitting, standing, walking, jogging, running) cardiac output is max when

RUNNING 1. RUN 2. JOG 3. LYING 4. WALK RUN

What is reciprocal inhibition? what signals it?

Reciprocal inhibition is the activation of antagonist muscles in order to inhibit the targeted stretched muscle or the agonist. IT SIGNALS FOR OTHER MUSCLES TO STOP THE MUSCLE AND PULL IT BACK TO THE WAY IT WAS Muscle spindles are what signal this inhibition

is resistance training safe / important

Regular resistance training is endorsed by major health organizations as an important component of healthr elated physical fitness programs: 1) U.S. Surgeon General's Office 2) Centers for Disease Control & Prevention 3) American College of Sports Medicine 4) American Heart Association 5) American Association of Cardiovascular & Pulmonary Rehab

part 4: effects of acidity and temp on O2 binding and unbinding to Hb as pH decreases in the ____, O2 ______ as pH increases in the ____, O2 ______ as temp increases in the _____, O2 ______ as temp decreases in the _____, O2 ______

decreases in muscles, O2 unloads easily (decreased pH=less saturated=want to unbind) increases in lungs, O2 stays bound to Hb and is more saturated increasess in active muscles, O2 unloads easily (decreased pH=less saturated=want to unbind) decreases in inactive muscles, O2 stays bound to Hb and is more saturated SATURATED=decrease temp, increase pH

what are tonic muscle fibers and are those type 1 or 2

deeper in the body, stability on all the time, or long periods of time type 1-constant use dark/oxygenated are usually muscle

Muscle damage and soreness due to eccentric contractions are

delayed and prolonged

what are the possible factors of obesity

diet (excessive calorie intake): increased within the last 40+ years especially from added sugars and processed foods decreased physical activity and energy expenditure: physical inactivity is more common, we should be doing 30-60 mins of daily moderate PA. we also need to increase our energy output sociocultural and genetic factors: specific mutations increase risk, identical twins are the most similar, then fraternal twins, then siblings, then unrelated. if a parent is obese their child is also more likely to be. People that are obese also do not have an effective Ob gene that produces fully functional leptin which is supposed to make them full. environmental exposures: environmental exposure to chemicals may increase activity, and may be an endocrine disruptor

what do different rest intervals target?

different energy systems

what is important for individualized approaches to resistance training? different people =

different needs

unit 4 endocrine: what are the direct actions of growth hormones

direct: "anti insulin" & work to maintain blood glucose levels -INCREASE release of TRIACYLGLYCEROLS (TAGs) from adipose tissues -DECREASE uptake by tissues

the energy cost of weight-bearing exercise relates _______ly to body weight

directly Overweight person expends more energy than average-weight person

slide 36: heart rate is (directly or indirectly) proportional to exercise intensity? what does it mean by exercise intensity?

directly proportional: as intensity increases, so does heart rate exercise intensity=workload, vo2, etc so as those increase, hr increases

biceps curls at close to 1-repetition maximum (1-RM) do or do not lead to equal strength gains along the entire length of the muscle from origin to insertion? what is the result of this?

do not different activities cause muscle breakdown at different locations within a muscle Result: different areas remodel differently in response to increased stress.

Galactose does/does not exist freely in nature

does not

Plasticity does/does not exist in physiological, structural, and performance characteristics among older individuals

does until about age 90, through resistance training and PA

slide 42: when does the supine position SV increase EDV?

during AN INCREASE IN PRELOAD (The precontraction pressure in the heart as the volume of blood builds up)

skeletal muscles are what type of tissue

dynamic tissues

Which of the following is NOT true about the adrenal hormones epinephrine and norepinephrine? a. increase heart rate and contractility b. increase glycogen breakdown in muscles and liver c. increase lipolysis d. increase with high-intensity exercise compared to resting levels e. decrease stroke volume

e decreases stroke volume

how do type II fibers turn to type I

e stimulation or possibly with training USE IT OR LOSE IT

Which of the following is NOT associated with aging? a. decreased maximum cardiac output b. decreased maximum stroke volume c. decreased maximal heart rate d. decreased arterial cross-section e. increased peripheral blood flow capacity

e. increased peripheral blood flow capacity

Which of the following is FALSE regarding isometric resistance exercise a. Isometric exercises are beneficial for improving muscle strength if the exercise is ~65% of MVC or higher b. Isometric exercises can increase blood pressure if a person produces greater than 15% MVC c. A 6-second isometric contraction is a sufficient repetition duration for strength gains d. Isometric exercises can increase strength at the joint angle worked plus or minus 10-20 degrees e. Isometric exercises will likely produce equal improvements to both static and dynamic muscle performance

e. Isometric exercises will likely produce equal improvements to both static and dynamic muscle performance

what are varying resistance exercises?

e.g. Nautilus machines: • "Cam" shape leads to variable resistance across the ROM • Designed to mimic Length-Tension curve and challenge the muscle across its entire length range -REDUCED RESISTANCE AT THE BEGINNING AND END WHICH MIMICS THE BODY'S NATURAL STRENGTH CURVE

what is active stretching

e.g. Proprioceptive Neuromuscular Facilitation (PNF) a technique in which muscles are stretched by the contraction of the opposing muscles - Contract/relax -Hold/relax -Contract/relax/contract all 3 of these done by the GTO Muscle spindle & reciprocal inhibition

how to know if the weight you are losing is water or fat

early weight loss due to calorie restriction is mainly water, about 70% in first week and slowly reduces to 0 by 4 weeks greater weight loss occurs when reducing water intake/a dehydration process longer term is a mix of protein and fat loss and not water. longer term caloric deficit promotes fat loss, but with the negative effect of increased protein loss. THIS IS WHY YOU NEED TO EXERCISE AND EAT A LOT OF PROTEIN.

Contractile elements generate more tension with eccentric or concentric contraction?

eccentric

Dynamic muscle strength improvements while doing training programs are greatest when __________ actions are included

eccentric

Mechanical: Eccentric or concentric actions are more mechanically efficient

eccentric

_____________ actions are critical for hypertrophy

eccentric

with what type of training are the effects from transfer/spillover/cross education larger and faster? eccentric or concentric? what are the theories on why?

eccentric - Spillover is a form of neural adaptation -Individuals may use contralateral limb to stabilize while doing exercise

PLYOMETRICS: Rapid stretching of muscles from an _____ contraction to a _____ contraction

eccentric concentri

what effect velocity has on eccentric and concentric: At a given velocity, _____ muscle action generates greater maximum force than ______ muscle action

eccentric concentric

______ force may exceed ______ force by ________%

eccentric concentric 15-33%

does concentrics or eccentrics have more post-exercise soreness

eccentric (DOMS)

Metabolic: At matched workload, concentrics or eccentrics have ↓ metabolic cost

eccentrics

is concentrics or eccentrics have greater potential for muscle hypertrophy?

eccentrics

neuromuscular: Eccentrics or concentrics have a shorter electromechanical delay

eccentrics

neuromuscular: at a given force production, fewer motor units are recruited with eccentrics or concentrics

eccentrics

what is circulation & what happens in your body

effects of heat on HR and cardiac output, helps with heat dissipation o For a given submaximal intensity, both HR and CO increase, SV decreases o Superficial blood vessels dilate to divert warm blood to periphery o Not all blood is going to active muscles, thus a-v O2 difference decreases

animal sources of proteins

eggs, milk, fish, poultry, meat

resistance training endurance-based methods to achieve muscular fatigue:

either resistance training (lower weight higher reps) or isokinetic training (faster angular velocity ≥ 180⁰/sec is more effective for endurance training than a slower training velocity (e.g. 30⁰/sec) increase the volume (weight * number of reps * number of sets)

EDV-ESV/EDV

ejection fraction

_______ changes are greater than ______ changes and the effects are longer lasting

elastic plastic

What are elastic deformation and plastic deformation?

elastic is the ability for a muscle to return to original length plastic is increasing the muscle fibers permanently due to stretching

what is the difference between endogenous steroids and exogenous steroids do athletes take one or the other is it consistant or on and off

endogenous: in the testes (95%) exogenous: decrease endogenous testosterone and increase anabolic muscle binding potential. taken orally or injected no, like to mix both on and off over 6-12 weeks

wraps each muscle fiber and separates it from neighboring fibers

endomysium

running economy is a strong predictor of

endurance perfomance so if you are good w endurance, it will cost less to run at a certain speed

changes in body weight reflect on _________ 1) If total energy content of food exceeds/equals total energy expenditure, then excess is stored as fat in adipose tissue 2) If total energy content of food exceeds/equals total energy expenditure, then body weight remains constant

energy balance 1) exceeds 2) equals

how does prehabilitiation reduce injuries for geriatric PA

ensures readiness for participation -reduces modifiable risk factors -gradual increases of stress to CV and resp system -joint stretching and muscle activation, core stability, strength, muscle and balance coordination

surrounds the entire muscle and blends into the tendon

epimysium

what is the organization of the muscle from largest to smallest

epimysium, perimysium, endomysium

QUIZ QUESTION: (slide 41) when comparing supine exercises to erect (standing) exercises, which exercise has a lower stroke volume?

erect/standing slide 41: supine SV is higher than standing when laying on back, EDV increases because you are laying there and there is more pooling

what makes up lean body mass

essential fat (bone marrow, CNS, cell membranes, viscera) + fat-free mass. OR total mass-storage fat. STORAGE MASS IS NOT LEAN

difference between the two types of fat mass

essential fat: required for normal physiological functioning storage fat: Energy reserve primarily in adipose tissue

what is bicarbonate loading what type of exercise is it used for why is it not helpful for other types of exercises what does it do does it work

essential to body's defense against acidosis greater peak power and greater total work increase peak blood lactate concentration only helpful for short term anaerobic exercise because it delays accumulation of H+ ions (decreases pH in blood) doesn't work with low intensity aerobic because during low intensity aerobic pH and lactate remain near resting levels. PH and lactate shoot up during anaerobic it does work

what are the 2 types of body water loss/dehydration What is the usual process of dehydration

euhydration (a state of normal levels of body water) and hyperhydration (temporary excess of water) hyperhydration -> euhydration -> hypohydration

what is epoc-equation, what it is, primary function

excess post-exercise oxygen consumption the oxygen debt total O2 consumed during recovery-total o2 consumed at rest -primary function of EPOC is to replenish energy supplies -There are post-exercise increases in many other physiological systems (HR, respiratory rate, body heat production, etc.)

part 3: what is hyperventilation? what causes it? what happens during hyperventilation?

excessive ventilation, blow off excess CO2 caused by anticipation or anxiety about exercise increase in PCO2 gradient between blood and alveoli decrease in blood PCO2 that leads to an increase in blood pH and that leads to a decrease in drive to breathe, THIS IS THE NEGATIVE FEEDBACK LOOP

part 4: what does VE stand for? what is the equation? what is tidal volume and respiratory rate at rest

expiratory ventilation (L/min) tidal volume x respiratory rate tidal volume=500mL at rest or .5L at rest respiratory rate=10-20 breaths a min so between 5-10L/min should be resting VE

what do LDLs do

facilitates atherosclerotic processes

After maximum-effort endurance activity like a VO2max test or a 5k race, passive recovery (stopping all activity) provides a faster reduction of blood lactate concentration than active recovery (continuing light activity like walking). T or F

false

Humans are generally better at acclimatizing to cold environments than to hot environments.

false

True or False: Children's strength gains rely more on hypertrophy than on either increased neuromuscular activation or improved motor coordination.

false

True or False: a higher waist-to-hip ratio (WHR) is associated with having less visceral fat and lower risk of cardiovascular and metabolic diseases.

false

True or False: when two individuals undergo resistance training workouts of the same intensity and volume, the more highly-trained individual will have a greater GH response.

false

True or False: nitric oxide is a vasoconstrictor.

false Nitric oxide is a vasodilator.

True or False: Resistance training focused on maximal strength and power improves fatty acid transport and oxidation.

false definitely no oxidation

True or False (1 point): a glucose molecule yields more hydrogen ions than a triacylglycerol molecule

false complete breakdown of a glucose molecule produces 32 ATPs, whereas complete breakdown of a typical triacylglycerol molecule (with 18-carbon fatty acid chains) produces 460 ATPs.

quiz 1. True or False (1 point): a glucose molecule yields more hydrogen ions than a triacylglycerol molecule.

false glucose molecule produces 32 ATP complete breakdown of a triacylglycerol molecule (with 18 carbon fatty acid chains) produces 460 atp

True or False: to maximize muscle strength and hypertrophy gains, you should combine resistance training with high-volume aerobic exercise.

false you just want high volume

True or False: Obesity in childhood and adolescence is not a good predictor of obesity in adulthood.

false, it is

True or False: the net effect of ADH is to increase water excretion by the kidneys

false, it's supposed to iNHIBIT water excretion and increase water reuptake

a person with asthma would be prescribed beta-1 blockers t or f

false, would be b-2 beta 1= heart beta 2 = lungs

True or False: a patient with a BMI of 27.3 would be classified as obese.

false. above 30, and extremely obese at 40

slide 4: morphologic factors:

flexibility, body composition, bone density

when looking at muscle slice vs muscle PCSA, what is the relationship between the two & pre/post training

for both pre and post training, both peak muscle cross sectional area when the muscle slice is about 7 or 8 cm, then decline as it approaches 25cm -but post is greater from 0 to about 15cm because MUSCLES AND TENDONS ARE HIGHLY ADAPTABLE TISSUES THAT RESPOND TO CHRONIC CHANGES IN LOADING

when men and women are matched for BODY MASS, what happens to the gender difference % in success while doing exercises FOR THOSE WITH SEDENTARY LIFESTYLE INSTEAD OF TRAINED

for each exercise, there is a larger gender difference if living a sedentary lifestyle -if trained, the gender difference % is smaller -LESS OF A DIFFERENCE WHEN IT COMES TO MALE AND FEMALE IF TRAINED -biggest differences between sedentary and trained=shoulder press & knee flexion -smallest gender difference when trained=knee flexion -biggest gender difference when sedentary=shoulder press

slide 37: what is relationship between HR and VO2 what group has the best relationship between vo2 and HR?

for either 1) sedentary college students 2) sedentary college students with previous athletic training or experience or 3) endurance athletes, there is a roughly linear relationship between HR and VO2 best to worst: endurance athletes, sedentary college students with previous training, sedentary college students

what matters more when wanting to increase strength, the force of the contraction your muscle is doing or the type of contraction

force

Power is the product of________ , thus power-focused workouts can also be achieved by high/low speed & high/low resistance

force * velocity high speed low resistance

what does fittvp stand for

frequency: up to 5 days a week of moderate, up to 3 for vigourous, can combine intensity light=less than 3 mets mod=3-6 mets vigorous=greater than 6 vo2 max, hr max, hr reserve time duration (atp-pc=short duration high intensity, moderate glycolytic system, long term aerobic system) type target what you want to volume certain number of MET x min/week greater than 500-1000 progression/periodization overload so the muscles torn can rebuild stronger

for FITTVP how should we pick the amount/intensity of weight we should lift/resistance on a machine?

frequently based on one rep max 1RM

what do longer rest intervals (>3mins) allow for (applies to the T

full replenishment of the phosphagen system Thus, use longer rest to stress the ATP-PCr system during highforce, low-rep, strength/power training

how does training effect the endocrine system

function of endocrine system: to chemically regulate the body's functions response: hormonal response to a standard exercise load generally DECREASES during exercise training that is good. you want your blood sugar staying normal, not too high or low

which fiber is the longest & how does it run what does it do

fusiform along the long axis of the muscle quick but generate less force.

what are lipids

general term for heterogeneous group of oils, fats, waxes, and related compounds.

how frequent are adverse events (an injury resulting from a medical intervention) occur when strength training (V in FITTVP)

generally rare

what determines the fiber types & their %s within an individual

genetics

when do girls and boys usually reach their peak height velocity (the point at which the adolescent is growing most rapidly) & their max height

girls: age 12 & age 16.5 for height boys: age 14 & age 17.75 for height

what are the 2 pancreatic hormones

glucagon and insulin (both stored in pancreas)

how does glucagon respond to training

glucagon levels decrease at rest during exercise, just like insulin does.

what is the net reaction for glycolysis

glucose --> 2 pyruvates

_____________ converts glucose into pyruvate, then Acetyl-CoA

glycolysis

what happens to the body when exercising and you need fast ATP-specifically with glycolysis & lactic acid & blood lactate level faster atp=glycolysis up/down = lactic acid up/down

glycolysis goes up lactic acid goes up the more strenuous the exercise, the higher the blood lactate level is wen recovering, the blood lactate goes down quickly then slowly

time in FITTVP: length of rest intervals depends on

goals, fitness levels, and intensity

Lactic Acid Buffering

goes from acidic lactic acid & NaHCO3 (sodium bicarbonate) to neutral H2O+CO2 this is by lactic acid + NaHCO3 turning to Na-Lactate + H2CO3 & that turning to H2O + CO2

What are some key contributors to maximal endurance performance, e.g. a 5k running race

good running economy, high VO2 max, high HR, good OBLA pushed back

children vs adults: thermoregulation surface area per unit body mass lower/higher/the same sweating rate lower/higher/the same core temp increase/dec/stay same before sweating physical heat acclimatization slower/faster/the same heat absorption in hot climate slower/faster/the same

greater surface area per unit body mass lower sweating rate greater increase in core temp before sweating slower physiological heat acclimatization faster heat absorption in hot climate (also faster cooling in water)

part 4: vital capacity=

greatest amount of air that can be expired after maximal inspiration, opposite of residual volume

what are anabolic steroids and what do they do

group of pharmacologic agents that function like testosterone or are precursors increase muscle size and strength with resistance training

what injury makes bones and musculotendons grow at a different rate

growth plate injuries/growth spurts

how much protein do athletes need (between 132 and 220 lb or 60-100kg) & what is their goal

guideline is 1.2 to 1.8 g/kg get protein from a variety of food sources, with adequate intake of other nutrients.

specific risks of anabolic steroids for males

hair loss deeper voice increased body and facial hair acne decreased sperm count & testosterone levels

what makes a muscle fiber resistant?

having a greater oxidative capacity can develop force for longer though the use of oxidative processes in the mitochondria

through active-assistive exercises, psychological outlook decreases/maintains/increases

increase

through active-assistive exercises, relaxation decreases/maintains/increases

increase

through resistive exercises, relaxation/psych decreases/maintains/increases

increase

part 2: when doing upright exercises, does hemoconcentration increase or decrease? why?

increase because when doing upright exercises, plasma volume decreases

what are the results of growth hormone actions? inc/dec blood glucose/spares glucose ______ glucose metabolism inc/dec blood amino acids inc/dec protein in tissues inc/dec fatty acids in blood ________- the use of fats

increase (because there is a decrease of uptake of glucose from blood into the cells, so there is more in the blood) inhibits glucose metabolism because of an increase in gluconeogenesis decrease of blood amino acid because increase uptake amino acids from blood into cells increase of protein into tissues because an increase of protein synthesis increase of fatty acids in blood because there is an increase of fat breakdown in cells FACILITATES the use of fats

what does tubule #/sr mean for muscle fibers

how much calcium we can get in quickly to start the triponin/trypomyosin cross bridge development & getting the muscles to contract faster & with more force SO THE FAST TWITCH NEED MORE (ALL TYPE II=MUCH)

part 4: what does the oxyhemoglobin dissociation curve show

how saturated Hb is with O2 at differnt PO2 levels if PO2 is lower, it is less saturated (like myoglobin) it slowly increases as it goes to the right, so PO2 very much increases and then slowly increases as saturation does so QUIZ QUESTION hemoglobin is more saturated if shifted to the left (becomes saturated sooner)

Fibrous materials resist breakdown by

human digestive enzymes

slide 14: how do heart rate and stroke volume change in response to electrical, hormonal, and mechanical signals during exercise?

idk

what are the short term and long term effects of stretching?

idk look up slide 73

part 2: what is the CV response to acute exercise

increase blood flow to working muscles -alters heart functions -alters peripheral circulatory adaptations: HR, SV, CO, BP, blood flow

part 1: what are the main actions of catecholamines

increase glycgenolysis in liver and muscles increase glycolysis increase gluconeogenesis increase lipolysis increase hr increase BP regulate blood vessels

what changes with detection of OBLA?

increase in blood lactic acid increase in hydrogen ion concentration increase in RER deviation between VO2 and VE relationship KEY POINTS: Lactic threshold reaches 1mM above resting levels OBLA reaches 4mM

hypertrophy

increase in muscle size

part 2: what are the 3 factors of stroke volume?

increase in preload increase in contractability decrease in afterload ALL OF THESE CAUSE SV TO INCREASE

what does amino acid supplementation do

increase muscle protein synthesis increase endo testosterone, hgh, insulin and insulin like growth factors

when should someone consider using drug therapy for weight loss?

if their BMI is greater than 30 (start of obesity, overweight is 25-29) with NO OBESITY RELATED CONDITIONS or if their BMI is 27-29 (overweight) & have 2 or more obesity related conditions

general rule for when and how progression should be implemented? what is the conservative approach to this? (Progress in FITTVP)

increase the weight/load when you can regularly do 1-2 reps above your planned number Conservative approach: confirm that you have increased ability for 2 consecutive workouts

when physiologically adapting to training regimens, can VO2 max increase or decrease? & how

increase with circuit resistance training (method of developing both cardiorespiratory fitness and muscular fitness by doing different exercises of low resistance & high repetition with little or no rest between sets)

through active exercises, ADLS decrease/maintain/increase

increase, like active-assistive

part 4: hemoglobin is saturated by

increased pH decreased temperature

biggest effect of increasing flexibility from stretching is probably because of

increased stretch tolerance

(P IN FITTVP) Continued improvement requires progressively increase or decrease in demands

increases

through resistive exercises, ADLs decreases/maintains/increases

increases

through resistive exercises, endurance decreases/maintains/increases

increases

through resistive exercises, power (F*d/t) decreases/maintains/increases

increases

through resistive exercises, respiratory function decreases/maintains/increases

increases

through resistive exercises, strength decreases/maintains/increases

increases

in children's motor development, neuromotor coornidation inc/dec/similar to adults and reaction time inc/dec/similar to adults

increases decreases

Connective tissue (increases or decreases) with age, therefore passive tension (increases or decreases)

increases increases

how does being trained as an old person change VO2 max, strength & power, balance, & risk of falls/fractures

increases VO2 max increases strength and power increases balance less risk of falls

systolic BP _____ with aerobic workload diastolic BP ______ with aerobic exercise BOTH SBP AND DBP ______ IN ________

increases linearly change little INCREASE IN STATIC EXERCISE

through active exercises, endurance decreases/maintains/increases

increases, like active assistive

through active exercises, relaxation decreases/maintains/increases

increases, like active assistive

through active exercises, psychological outlook decreases/maintains/increases

increases, like active-assistive

unit 4 endocrine: what are the indirect actions of growth hormones?

indirect: promote bone & muscle growth -INCREASE in protein sysnthesis aka hypertrophy in bones and cartilage (leads to an increase in amino acid transport, rna transcription & protein machinery) -INCREASE in cartilage and bone tissue -no decrease

_______ appears to be necessary for proper remodeling after injury and for ultimate strengthening

inflammation leads to DOMS

GTOs are an ______ while muscle spindles are an ________

inhibitor activator

stroke volume linearly increases with

intensity

Fatty acids require _____________ . for continual catabolism. "Fats burn in a carbohydrate flame"

intermediates generated in carbohydrate

Static action

involves muscle activation without observable change in muscle fiber length (isometric)

parallel is/is not involved in active concentric

is not

which type of exercise is beneficial if joint pain occurs during motion

isometric

static

isometric same length/no movement or change

what does training do for the lactic threshold and OBLA

it delays it -because less lactate production is due to increase in the mitochondria -trained athletes are better at clearing blood lactate -the more strenuous the activity, the higher the blood lactate level-the more you train/work out the less strenuous it gets, becomes more moderate -untrained it is about 50-55% of VO2 max -trained it is greater than or equal to 75% of VO2 max

part 2: when hemoconcentration is increasing due to a decrease in plasma volume, what happens to hematocric?

it increases up to 50% usually or even beyond (percentage of blood volume occupied by red blood cells)

part 2: what is the relationship between VO2 and HR? what does training do to the relationship between HR and VO2?

it is a linear relationship for sedentary people, sedentary people with previous athletic training, and current endurance athletes -if you are more sedentary, you reach your HRmax and VO2 max quicker, endurance athletes don't reach their vo2 max or hr max as quick -REDUCTION IN HR REQUIRED TO ATTAIN A VO2 (slight plateau in the graph)

what does nitric acid do

it is a vasodilator released into the blood vessels. It opens up arteries for adequate blood flow of active skeletal muscles

what happens to children's blood lactate during exercise in comparison to adults

it is lower, doesnt get as high during an exercise as an adult but hit accumulation point earlier at a lower % of VO2 max than adults

how does OBLA respond to cardiorespiratory training

it is pushed back/delayed because the body becomes more efficient at removing lactic acid from the blood

the main function of insulin is to

it is released in the presence of high blood sugar & stimulates glucose uptake from blood because of the abundance, and this forms glycogen in the liver

benefits of exercising for obesity

it is the middle part of total energy expenditure you rely less on caloric restriction you increase cardiovascular & respiratory fitness • Improves body composition and fat distribution oDecreases abdominal subcutaneous and visceral fat (so mainly beneficial to apple shaped lol) YOU BURN MORE CALORIES AT REST this benefits long term loss of fat mass because of RER. You burn mostly lipid at rest, and when you increase your REE through exercise you burn more lipids (fats) at rest.

part 2: how does local vasodilation help redistribute blood to exercising muscles?

it is triggered by metabolic, endothelial products, it is offset by sympatholysis, aka the local VD competing with the neural VC that is shunting the muscles not used in conclusion local VD > neural VC

part 4: if the myoglobin curve is steeper when comparing PO2 and saturation of hemoglobin, what does this mean?

it keeps using PO2 but smaller decrease in % saturated Hb keeps O2 bound for longer

part 3 (respiratory response to acute exercise): how does ventilation change during exercise? how many increases are there? what is ventilation related to?

immediate INCREASE in ventilation due to ANTICIPATORY RESPONSE FROM CENTRAL COMMAND (this is a neural response) (Immediate=before muscles even contract) -there is a second gradual phase of INCREASE in ventilations driven by an INCREASE OF CO2 in blood, more hydrogen sensed by chemoreceptors, right atrial stretch receptors ventilation increases proportionally to METABOLIC NEEDS OF MUSCLES

why is measuring girth useful for predicting body comp

improves prediction of % body fat helps analyze patterns of body fat distribution which BMI does neither

slide 42: during peak exercise, when is ESV the lowest?

in an upright position ESV is lowest because there is less pooling/less need to empty

type 1 ATP mainly comes from _________________ because it relies on __________ of ATP

in the mitochondria: krebs cycle & ETC oxidative production , not glycolytic

what does glycogen do during physical activity?

in the muscle and liver→muscle glycogen provides the major carb supply for active muscles

how does age related strength loss work? when does it occur and how much what is reduction in muscle mass due to does it occur to everyone what makes it more likely to be lost faster can this be slowed/prevented

it occurs between ages 25 & 80 & you lose 40-50% due to loss of motor units in neurons & muscle fiber atrophy (wasting away of muscle fibers) occurs to everyone but even faster if reducing PA preventable by focused training

For age 6 to 9, %fat inversely related to PA levels in boys/girls/both

just boys, not girls so % fat goes down as physical activity increases, but that's not the case for girls

slide 25: use the Resting Metabolic Rate to describe how an apple watch determines how many kcals an average man of 70 kg burn in a day

kcal/day= # of L of O2 consumed in a day x (# of kcal/L O2) 4.8 is the average ((250 mL O2 / min) x (1440 min / day)) x (4.8 kcal/L O2) MUST MAKE 250 mL into .25 L because 4.8 kcal/L O2 so ((.25 mL O2/min) x (1440 min/day)) x (4.8 kcal/L O2)= 1728 kcal/day RESTING METABOLIC RATE AKA BY JUST DOING NOTHING

for men and women matched for fat-free body mass, the gender difference % negative when trained in comparison to sedentary for which exercise?

knee extension and knee flexion

dozens of studies on relationships between inactivity and coronary heart disease show_____________ contributes to heart disease in a cause-and-effect manner how so

lack of regular physical activity -sedentary behavior doubles risk of heart disease -almost the same risk as high BP, smoking, and high cholesterol -JUST NEED LIGHT TO MODERATE EXERCISE ONLY FOR OLD PEOPLE

what causes lactate to accumulate & how does the body recover from this

lactate accumulates when muscles couldn't process enough pyruvate -recovers by turning lactate back to pyruvate through oxidation (loses 2 hydrogen atoms), & re-enters oxidative catabolism (krebs and etc) -delayed oxygen consumption is "paying the oxygen debt"

what happens to the body during maximal exertion

lactate concentration increases linearly as a function of O2 deficit -greater reliance on glycolysis to produce ATP quickly increases lactate -also O2 deficit increases to eventually process accumulated lactate depletion of atp and-pcr increases with O2 deficit

Which muscle fiber type has the largest motorneurons? Smallest?

largest=type IIb smallest=type I

what are examples of single joint types of exercise (second t in FITTVP)

leg extensions, leg curls

part 4: what is normal blood pressure what medicines lower BP and inhibit the CV response to exercise

less than or equal to 120/80 mmHg, 120 is systolic and 80 is diastolic a blockers, b1 blockers, vasodilators, peripheral adrenergic inhibitors, anglotensin: ARB and ACE

for an elbow extension, the most force to extend the elbow (bent arm to straight), is at

like 40 degrees, need force to bring it up to 90 then let it go

where is glycogen stored in the body

liver and muscles

between short fibers with large pcsa (physiological cross-sectional area) & long fibers with small pcsa, _____________ has longer muscle velocity and ____________ can exude the most muscle force.

long fibers (can go to 200mm s^-1 & peak is almost 100N at 0mm*s^-1 short fibers (can go to like 85mm*s^-1 & peak is almost 200N at 0mm*s^-1

between short fibers with large pcsa (physiological cross-sectional area) & long fibers with small pcsa, _____________ has longer muscle length and ____________ can exude the most muscle force.

long fibers (peak: 100N between 50 & 80m) short fibers (peak: 200N at about 40m) IT IS A MOUNTAIN SHAPE, GOES UP COMES DOWN

what are the actions and responses of glucagon remember the main idea -inc/dec breakdown of glycogen in the liver -inc/dec production of glucose -inc/dec fat breakdown

main idea: the opposite of to increase breakdown glycogen in the liver & through this produce glucose (gluconeogenesis) because there is NOT ENOUGH SUGAR. THIS IS WHAT JESS TAKES WHEN SHE IS LOW -inc breakdown of glycogen in the liver: increase in blood glucose -inc production of glucose: result is that it is the antagonist to insulin -inc fat breakdown: increase in fatty acids in the blood

what type of energy do brief intense exercises (<60 seconds) need & why

mainly ATP & PHOSPHOCREATINE (PCr) because they have faster max ATP & lower capacity & duration (you don't need a huge capacity to work out for 60 seconds) & PCr has fast max atp & low capacity & duration -can also be anaerobic glycolysis

through active-assistive exercises, ADLS decrease/maintain/increase

maintain or increase

through active-assistive exercises, endurance decreases/maintains/increases

maintain or increase

what is required to be maintained when doing physical activity in the heat to compromise for blood supply

maintaining cutaneous and muscle blood flow

how does obesity kill people

major cause of PREVENTABLE DEATH • Impaired glucose tolerance and diminished quality of life emerge in obese children and adolescents • Hypertension, elevated blood sugar, postmenopausal breast cancer, elevated total cholesterol, and low HDL, increase risk of poor health at any given level of excess weight •Increased loads on major joints can lead to pain and discomfort, complications from OA, altered body mechanics, & reduced mobility LOTS OF REASONS

part 4: on average, elite males/females have higher VO2 max than elite males/females athletes whose sports utilize higher overall muscle mass have higher/lower VO2max (xc skiing vs cycling)

males (or at least absolute) higher

force=

mass x acceleration

what is a better predictor of growth: physiological maturation patterns or chronological age

maturation patterns. each child is different Variability in growth and physical maturation

slide 41: max exercise SV is equal to _______________ and what does this mean

max exercise SV is about = to double what their standing SV is

slide 41: is maximal exercise SV higher or lower than supine (laying on back face up) SV

max exercise SV is only slightly higher than supine SV

what is the frequency in FITTVP for elite lifters?

may do 2 sessions a day x 4-5 days/week -so basically 8-10 sessions a week

what is densitometry & what are the 2 ways of calculating it

measuring body density 1. hydrostatic weighing: done in a chair in water, because the body volume = the loss of a person's normal weight in water. so density/body volume=normal weight - weight in water (archimedes' principle). then compute whole body density and this correlates to % body fat 2. bod pod: measure initial volume of empty chamber - volume with the person inside.

bones and muscles are constantly responding to what

mechanical environment

for post ACL surgery, what type of passive exercise is the least common but was common in the past

mechanical passive

in muscle fibers, it is easier to change ___________ properties than ___________ properties

metabolic (reflected in enzymatic processes involved) contractile (dominated by genetics and neural circuitry)

____________=amount of ATP created per unit time

metabolic power

what is evaporation & what happens in your body

method of heat dissipation in the body cooling is most effective when evaporative cooling combines with large cutaneous blood flow

amortization phase of plyometrics

middle time between eccentric and concentric contractions • This is the time needed for a muscle to switch from overcoming work to imparting required acceleration

what are type II-x fibers

midway between II-a and II-b fibers

cast immobilization

mixed atrophy of both Type I and II fibers

part 2: what is the valsalva maneuver

moderately forceful attempted exhalation against a closed airway, usually done by closing one's mouth, pinching one's nose shut while expelling air out as if blowing up a balloon closed glottis when contracting INCREASES MEAN ARTERIAL PRESSURE BECAUSE IT IS A RESISTANCE EXERCISE

metabolic adaptations to aerobic training

more and bigger mitochondria increased activity of krebs increased pfk increased lactic threshold and removal increased o2 uptake

Compare and contrast fatigue/rate of fatigue with twitch & how many muscle fibers are per motor unit

more muscle fibers per motor unit=faster twitch=quicker fatigue -type IIx=fast fatigable=up to 500 muscle fibers per motor unit -type IIa=fast fatigue resistant=up to 300 mf per motor unit -type I=slow resistant=slow oxidative fibers & few muscle fibers per motor unit, less than IIa and IIx

slide 4 what does the cardiorespiratory component strongly correlate to?

mortality risk very good predictor of risks, especially cardiovascular and cardiorespiratory risks

what are passive exercises

movement of a joint without activating the muscles required to perform the motion actively if you've ever had a physical examination with a movement expert clinician, he/she has probably asked you to relax your muscles & i am passively going to move your muscles through the range of motion & they observe the responses to the attempt of them passively moving a body part/muscle through a motion

eccentric muscle action

muscle actively lengthens - Series & parallel elastic components contribute to passive tension - The degree of muscle excitation required to overcome a force of constant magnitude is smaller when the muscle is actively lengthened -OCCURS WHEN EXTERNAL RESISTANCE EXCEEDS MUSCLE FORCE AND MUSCLE LENGTHENS WHILE DEVELOPING ACTIVE TENSION

concentric muscle action

muscle actively shortens - Series elastic component contributes to passive tension -Parallel elastic component does not contribute to passive tension MUSCLE SHORTENS & JOINT MOVEMENT OCCURS AS TENSION DEVELOPS

resistive exercise

muscle contraction for target joint movement against the body segment weight plus an external load -active exercise plus an external load so there is some resistance

muscle hypertrophy

muscle enlargement from overuse

muscle hypertrophy How does it contribute to changes in response to resistance training programs?

muscle enlargement from overuse the main component of muscle growth in response to resistance training

how do tendons work

muscle force transmits directly from connective tissue to tendons, then tendons pull on the bones

how does the GH respond to training overall?

muscle hypertrophy

does neural changes early in training increase muscle size? increase cross sectional area?

no & no

What are the risks of HGH

no clear evidence that GH augments muscle hypertrophy in healthy individuals, but results from illicit usage in professional athletes suggest possible benefits & significant risks

does static stretching improve performance for sprinting and running performance?

no clear positive or negative effect

what are the risks of amino acid supplementation

no convincing evidence for any risks

is increased core temp from physical activity dangerous does core temp rise in the cold

no, it is just heat generated by active muscles if it were just external heat stress alone, it could get up to 104 degrees F before incapacitating a person yes, or it should

does static stretching improve performance for jump height performance?

no, likely impairs acute performance

overall, does static stretching improve performance for force, torque and power production?

no, likely impairs acute performance

is increased flexibility caused by decreased muscle stiffness?

no, no evidence

_________ drugs may blunt training-induced strength gains

non steroidal anti-inflammatory drugs like ibuprofen

sarcomere length changes: isometric a band length= i band length= h zone length= z to z distance=

none change

what is fiber

nonstarch, structural polysaccharide in plant materials

part 1: when does epinephrine and norepinephrine increase due to catecholamines? & by how much

norepi=a lot around 50% of the vo2 max is reached epi=a little when 60-75% of vo2 max is reached

Serum creatine kinase (CK) is/is not a good predictor of the magnitude of muscle injury. why?

not Increased CK levels are associated with muscle injury but not necessarily a direct result of injury Increased CK levels may just reflect muscle remodeling post-injury correlation is not causation fixing tissues after an injury does not indicate how severe it is

cholesterol does/does not contain FAs

not (so not a TAG), but, shares some physical & chemical characteristics of lipids

part 1: what is the ejection fraction & what does it mean

not all blood from the left ventricle is ejected with one heart beat, still some systolic volume after we need to find the PORTION OF THE BLOOD EJECTED FROM THE LV WITH EACH CONTRATION EF=(EDV-ESV)/EDV

how often should plyometric training be done a week

not every day, limit to less than or equal to 3x a week

what are the risks of anabolic steroids

not known, not great research on it impairment of normal endocrine function increase LDL (bad cholesterol) and total cholersterol, decrease HDL alters cardiac structure and funcitoning could injure CV functioning & myocardial cell cultures

part 2: what causes SV to decrease during exercises (at low or high intensities)

nothing for high low: increase in HR = less filling time = slight decrease in EDV = decrease SV as a result

what does age of males/females have to do with the relationship of strength per cross sectional area of muscles

nothing, age doesn't have much of an impact on strength per cross sectional area

the sarcoplasm contains ___________ (muscle fibers are _______) which contain __________

nuclei multinucleated genes

slide 13 heart rate is

number of heartbeats per minute

what are the physiological and performance decrements due to dehydration

o Augmented hyperthermia o Increased cardiovascular strain o Altered metabolic and central nervous system functions o Increased perception of effort

what happens when doing submaximal exercises in heat

o Decrease in plasma volume produces lower stroke volume, causing higher heart rates at all submaximal levels o At a given submaximal intensity, the same O2 delivery to muscles is required but CO can increase because of blood delivery to periphery

what happens when doing maximal exercises in heat

o Higher HR in maximal exercise does not offset SV decrease o Result: maximal cardiac output decreases

what are the hormonal adjustments made for heat dissipation

o Sweating leads to loss of water and electrolytes o Response: hormonal adjustments conserve salts and fluid

slide 35: what is the anticipatory response? what happens when it occurs?

occurs when physiologic responses develop in anticipation of disruption of the optimal steady state -increase in heart rate, above RHR just before start of exercise -vagal tone decreases -epi and NE increase (so this increases HR and force of contraction)

adrenal glands: are located ________ signaled by ______ via _____________ the two glands are ___________ and __________

on top of the kidneys pituitary gland via CORTICOTROPIN adrenal medulla and adrenal cortex

what is thermic effort of food how much does it make up your total energy expenditure

one of the 3 componennts of weight loss/total energy expenditure, the energy required to process food 10%

what is the H zone

only myosin + M band not overlapping with actin filaments

when is grade V passive exercise used?

only on people with impaired or low normal flexibility would you force them beyond their end ROM -if normal or above average flexibility you wouldn't

part 2: is max exercise SV higher or lower than supine sv

only slightly higher

what is OBLA

onset of blood lactate accumulation -greater than or equal to 4mM -direct measurement=blood lactate goes up -indirect measurement=blood pH goes down

what is obla? difference in trained vs untrained?

onset of blood lactate accumulation lactate anaerobic threshold higher it is a good predictor of performance 55-65% max in untrained up to 80% max in trained

what is the purpose of post-exercise recovery is there any experimental evidence supporting post exercise recovery

optimizing volume & timing of macronutrient intake, both pre and post exercise, can affect responses to resistance training affects nutrient availability • enzyme activity • hormonal secretions • interactions with receptors on target tissues • gene translation & transcription yes. supplementation of CHO, protein, and creatine pre-exercise and/or in recovery increases hormonal response to resistance exercise.

what are 3 examples of drug therapy and what do they do

orlistat (xenical): blocks 30% of dietary fat from being absorbed. most approved of weight phentermine (genetic drug): appetite surpressant sibutramine (meridia): appetite suppressant approved for long term use

What is the adrenal cortex? signaled by the releases

outer portion of the adrenal gland pituitary gland via corticotropin releases • Mineralcorticoids, e.g. aldosterone • Glucocorticoids, e.g. cortisol • Androgens

Which person will have the highest oxygen concentration in her/his arterial blood? a. a person with anemia and hematocrit (Hct) of 35% b. a person with hematocrit (Hct) of 45% c. a person with hematocrit (Hct) of 52% d. All 3 will have the same arterial oxygen concentration

oxygen concentration= more RBC = more hematocrit % 52%

running economy

oxygen cost of running at a given speed

part 1: describe the oxygen transport system

oxygen inhaled, the oxygen binds to the oxygen transport proteins in the blood aka hemoglobin, the hemoglobin takes it to specific muscles through the capillaries/at the capillary level, the mitochondria uses the O2 to make ATP through aerobic metabolism (glycolysis krebs and etc) and then the biproduct of CO2 from these 3 are exhaled. It is a circle, everything relies on everything else

myofibrils run ___________ to the fiber's long axis

parallel

parallel elastic components

parallel elastic components are the sheaths and titin that contribute to the passive elasticity from muscle membranes. NOT INVOLVED IN PASSIVE CONCENTRIC OR ACTIVE CONCENTRIC

part 1: what are the 3 extrinsic system that controls or alters heart rate?

parasympathetics (decrease hr and force of contraction) sympathetics (increase hr and force of contraction) endocrine/catecholamines (increase hr and force of contraction)

_________ is what we feel as muscle stiffness

passive tension

what is it when we feel "muscle stiffness"

passive tension

what is the difference between passive and active tension

passive tension arises from elastic spring-like elements stretched beyond their resting length, while active tension is generated by processes within the sarcomere.

muscle power: how does peak torque and angular velocity compare to each other between power athletes and endurance

peak is the sameish endurance dips faster & has less angular velocity less muscle power in endurance athletes than power athletes, clearly

what is the purpose of optimizing nutrient timing

people that received supplements pre/post resistance training had better results for body composition, strength, and PCSA vs. the Morning/Evening group. supplements after the workout also had more benefits than the placebo. enhances muscle protein balance in recovery

hematocrit

percentage of blood volume occupied by red blood cells

surrounds a fasciculus (bundle of fibers)

perimysium

part 2: what happens to MAP during resistance exercises?

periodic large increase in MAP up to 480/350mmHg -more common when using the VALSALVA MANEUVER

what is the rate limiting enzyme in glycolysis

phosphofructokinase PFK

PCSA

physiological cross sectional area

pcsa

physiological cross sectional area

lipids are synthesized by

plants and animals

describe muscle fiber plasticity/does it only stay 1 type of fiber or can it change

plasticity=ability to be shaped/molded **Muscle fibers change in size in response to a demand** can convert from 1 type to another

lactate threshold

point at which lactate is 1mM above baseline levels, also known as the anaerobic threshold

part 3: what is the ventilatory threshold? what is this associated with?

point where the L of air breathed > L O2 consumed metabolic rate in general, but more specifically lactate threshold (The point during exercise of increasing intensity at which blood lactate begins to accumulate above resting levels, where lactate clearance is no longer able to keep up with lactate production) and increased PCO2 too much air, the breathing control does not match and surpasses the demand for oxygen

Which choice is FALSE regarding resistance training and hypertrophy? a. training focused on strength, power, and hypertrophy does not result in increased vascular capillarization b. increased muscle tension is the main stimulus for muscle hypertrophy c. resistance-trained muscle fibers have increased contractile proteins d. muscle growth in humans is primarily via hypertrophy, rather than hyperplasia e. potential for muscle hypertrophy stops in females around age 50-55

potential for muscle hypertrophy stops in females around age 50-55 increase up to age 90, max is just in early adulthood

part 3: what is the valvsa maneuver? what happens during this?

potentially dangerous CLOSING OF THE GLOTTIS increase in intra-abdominal pressure (bearing down) increase in intrathoracic pressure (contracting breathing muscles) great vein collapsed by high pressures leads to DECREASE IN VENOUS RETURN, DECREASE IN CO, AND DECREASE IN ARTERIAL BLOOD PRESSURE -INCREASES MEAN ARTERIAL PRESSURE (DBP AND SBP) BECAUSE IT IS A RESISTANCE EXERCISE

power= work= velocity= what is the key takeaway to the power formula

power=work/time work=force*distance power=force*distance/time velocity=distance/time power=force*velocity an increase in either force or velocity leads to an increase in power

Plyometric movements are common in sports that require

powerful, propulsive movements - basketball, volleyball, American football, sprinting, high jump, long jump, etc

part 4: in a-2 receptors, it is _____synaptic ___epi>_____epi involves/doesn't involve constriction of smooth muscles does/doesn't inhibit release of insulin vasoconstriction or vasodilation

presynaptic epi>norepi inhibits norepi doesnt involve constriction of smooth muscle inhibits release of insulin to keep blood sugar high inhibits release of ach so symps stay high a-2=presynaptic, inhibits norepi BLOOD SUGAR HIGH SYMP STAY HIGH

What is periodization?

progression. you want to make progress on your intensity specifically you begin HIGH volume and LOW intensity & then you transition to LOW volume and HIGH intensity

is increased body fat progressive or sudden when does it start usually

progressive. Between ages 20 and 40, Americans gain ~2 pounds/year This disruption in energy balance often begins in childhood Obese children at ages 6-9 have 55% chance of being an obese adult

ejection fraction

proportion of blood pumped out of the left ventricle. Not all of the blood gets pumped out, so this value determines how efficient your heart is at pumping out blood. the formula is EDV-ESV/EDV

) Prior eccentric training provides a ________ on further muscle damage

protective effect

What is a muscle spindle? Where are they located? What do they sense?

protective mechanism in the belly of the muscle senses changes in length of muscle uses POSITIVE FEEDBACK only during passive contraction and eccentric active tension, not during active CONTRACTION

Plyometrics, defined

quick powerful movements that involve RAPID "pre-stretch" of muscles "pre-stretch" activates the stretch-shortening cycle Rapid stretching of muscles from an eccentric contraction to a concentric contraction Pre-stretching a muscle produces a stretch reflex and elastic recoil, both of which increase the muscle power

ballistic stretching

rapid lengthening of the muscle by use of jerking or bouncing movements

The _______ of stretch in plyometrics is more important than the ______ of stretch

rate amount

does recruitment order/rate and synchronization of muscle fiber respond to training?

recruitment order/rate do not respond to training synchronization does respond to training (ex: learning how to walk, doesn't matter if you're skilled or unskilled)

slide 37: _______ in HR is required to attain a VO2 if matched for HR, greater/worse/equal VO2 is achieved

reduction greater

what is core temp how is thermal balance achieved

reflects dynamic equilibrium of factors adding and subtracting body heat it goes up if heat gain exceeds heat loss (exercising in hot weather) it goes down if heat loss exceeds heat gain (exercising in cold weather) achieved by integrating mechanisms that alter heat transfer to periphery: regulating evaporative cooling and heat production

_______ (level) physical activity counters the life shortening effects of heart disease risks that include cigarette smoking and excess body weight

regular/moderate

what does the hypothalamus do MAIN GOAL

regulates anterior pituitary activity MAINTAINS THERMAL BALANCE COORDINATES CENTER FOR TEMPERATURE REGULATION -acts as a thermostat, but cannot turn off heat. it initiates responses to protect from buildup or loss of heat IT MAINTAINS HOMEOSTASIS

what is the difference between heat conservation and dissipation, and what does this relate to

relates to core temp circulatory system "fine tunes" temperature regulation for conservation or dissipation conservation: occurs when blood shunts rapidly to deep body cavities and muscle mass. need to hold onto this heat. dissipation: achieved by dilating peripheral blood vessels. Warm blood flows to the cooler periphery. Gotta spread it out instead of keeping it where it is

what does lipid droplets mean for muscle fibers

relates to the breakdown of our triaglycerols & most of the big bolus of ATP we can produce from triaglycerol breakdown is in the MITOCHONDRIA so MITOCHONDRIA=OXIDATION=MAINLY TYPE 1, FEW IN II-A, NONE IN II-X AND II-B

catecholamines where are they released what are the 2 what do they do

released by the adrenal medulla in response to fight or flight epi and norepi increase HR and force of contraction

both beta 1 and beta 2 help with an increase in

renin release because it is an angiotension precursor

what leads to non-uniform hypertrophic changes within a muscle & why

resistance activities different activities cause muscle breakdown at different locations within a muscle

what is the important to remember when rebuilding/what are your needs

resistance training programs provide musculoskeletal overload, but nutrition and rest are necessary, too (TNR training nutrition and rest)

Body Building

resistance training to optimize muscle hypertrophy, definition and symmetry while reducing muscle fat maximizes muscular development requires resistance training

slide 7: cardiac output distribution during rest vs when exercising

rest: pretty evenly distributed, most go to the liver and kidneys 5,000ML OF BLOOD exercise: REMEMBER most blood flow goes to MUSCLES (84%), decrease in liver and kidney aka the visceral muscles, maintain blood flow to brain (doesn't look it in the graph because it goes from 14% to 9% but it's because the CO increases during exercise so it really goes from 700 to 900mL) 25,000 ML OF BLOOD aka point 2 increase cardiac output on the CV response to exercise why is so much blood needed for exercise? OXYGEN WE NEED OXYGEN

slide 45: what are the normal values of cardiac output for resting, untrained and trained for an average 70kg human

resting CO=about 5 L/min - Untrained COmax ~20 L/min - Trained COmax ~ 40 L/min

part 2: what are the normal values of resting CO, untrained COmax and trained COmax? COmax is a function of what 2 things

resting about 5 L/min for a 70kg person (remember COrest=7% rule) COmax=about 20 L/min for untrained COmax=about 40 L/min for trained the graph would be way taller for a trained person -COmax is a function of body size & aerobic fitness, so COmax is better for trained people because they have better aerobic fitness

what parts of the body should be measured for girth?

right upper arm: arm straight in front of body, measure right in between shoulder and elbow right forearm right forearm: max girth when extended in front of body abdomen: 1 inch above the bellybutton butt: max protrusion, keep your heels together right thigh: just below the butt, upper thigh right calf: in the middle between ankle and knee

Does a patient/athlete need much O2 to: - Swing a golf club? - Run marathons? - Overcome SOB (shortness of breath) during ADLs (activities of daily living)? what system does this target?

run marathons AEROBIC

relative and absolute vo2 maxes for running and biking

running relative: same, but if you weigh more you will burn more calories running absolute: different biking relative: since work that you put into the bike is related to total oxygen, the biking relative for the smaller person is higher. DIFFERENT biking absolute: the same.

part 2: rank these activities from highest stroke volume to lowest: lying down, sitting, standing, walking, jogging, running

running, jogging, lying down, walking, sitting, standing EDV is much higher than ESV for most of these

surrounds each muscle fiber and encloses the fiber's cellular contents

sarcolemma

many functional properties of a muscle are determined by

sarcomere length (HOW FAR A MUSCLE CAN STRETCH BASICALLY)

provides structural integrity to the sarcoplasm & provides calcium

sarcoplasmic reticulum

The risk of heart disease from __________- equals that for hypertension, cigarette smoking, and high serum cholesterol

sedentary living

in concentric actions/exercises, series/parallel/both contribute to passive tension

series does parallel does not

parallel/series/both contribute to passive tension during concentric actions

series only

how do type I fibers turn to type II

severe deconditioning or non-use USE IT OR LOSE IT or a spinal chord injury more about a loss of oxidative capacity than anything

what do very short rest intervals target? how long are they

short rest intervals=circuit resistance training stress the aerobic energy systems 30-60 seconds

what are pennate fibers and what do they do

shorter than fusiform produce more force and not as quick multi directional (uni, bi, multi)

part 3: what is dyspnea? what is it common with? what is it caused by?

shortness of breath common with POOR aerobic fitness caused by inability to adjust to high blood PCO2 and high amounts of hydrogen fatigue in respiratory muscles despite drive to increase ventilation fatigue impairs ability to get rid of biproducts

At the beginning of a 12-week cardiorespiratory training program, you experience OBLA at a running speed of roughly 8 mph (7:30/mile, or roughly 12 km/hr). At the end of the 12-week training period, you would expect OBLA to occur at: a. 6 mph b. 7 mph c. 8 mph d. 9 mph

should not be lower than 8 mph that's for sure. baseline OBLA speed is 8mph so d. 9

does shunt muscle fibers relate to stability or mobility

shunt=stability, so type 1

whose muscles have more strength per pcsa, males or females

similar strength per pcsa

what are triacylglycerols

simple lipids major storage form of fat in adipocytes contains a GLYCEROL BACKBONE and 3

what is synchronization for motor units-which requires more, runners or weight lifters

simultaneous firing of motor neurons weightlifters-needs lots of motor units/motor neuron groups, that's why fast twitch is better for weight lifting so like IIx and IIb or IIA maybe

slide 19: if CO=5600mL/min and resting HR increases from 56bpm, what happens to SV? what does resting HR indicate about a heart's pumping capacity?

since SV=CO/HR, and HR increases and CO stays the same, SV has to decrease (they're indirectly related) *this tells us that at a lower RHR the heart is able to pump out more blood per heartbeat (higher SV) and vice versa. *fit people have lower RHR and can pump more blood so also has higher SV

Stiffness of tissue = the more stiff, the more/less compliant the less stiff, the more/less compliant

slope of stress/strain curve Change in tension/ unit change in length -Stress (N/m2): tension per unit of cross-sectional area -Strain (% change in length) the more stiff, the less compliant the less stiff, the more compliant

static stretching

slow, sustained muscle lengthening held for 15-60 seconds -most have some type of immobile resistance

passive stretching

slow, sustained muscle lengthening without active force production - Mobilization: grades III and IV - Weight of the part plus gravity - Weight of the part plus gravity plus an external load - Manual overpressure

The degree of muscle excitation required to overcome a force of constant magnitude is (smaller or larger) when the muscle is actively lengthened/eccentric??

smaller

children vs adults pulmonary characteristics: max min ventilation lower/higher/the same Ve at any given VO2 lower/higher/the same respiratory rate lower/higher/the same tidal volume lower/higher/the same RPE at a given workload lower/higher/the same (rate of perceived exertion, how much exertion/pain they are feeling)

smaller min max vent higher higher lower lower

How does peripheral vasoconstriction work in the cold

so it lowers blood flow, it causes dangerously low skin and extremity temps vasoconstriction is compounded by increase in convective and conductive heat loss

how do adipocytes develop? when is the most development? what is the average number of adipocytes in a person

specific genes turn on (like PPAR-y is the main one) to activate increased fat cell proliferation mainly develops in the uterus, infancy and puberty 25-30 bil, and being obese people have 3-5x more

part 4: VO2 increases with _______ and _____

speed and incline

part 1: the heart has _______ rhythmicity, what does this mean

spontaneous electrical signals travel through the heart, causing coordinated contraction of atria then a slight delay then ventricles

slide 26: does the heart have calculated or spontaneous rhythmicity what is the primary pacemaker for the heart? how does it work/what does it do

spontaneous the sinoatrial (SA) node, programmed to beat at a constant rate from the SA node (the starting point), electrical signals travel through the heart, causing coordinated contraction of the atria, the ventricles. The SA node sends electrical signals that cause the heart to pump in a coordinated manner. big point: after the starting point of SA, signals are sent, the heart pumps coordinately so it's atria first then a slight delay then the ventricles

kids are better at what type of activities than adults

sprint/spurt activities

does spurt muscle fibers relate to stability or mobility

spurt=mobility, so type II

types of polysaccharides

starch, fiber, the polysaccharide in animals=GLYCOGEN

starting molecules, ending molecules, ATP production (Net), & what goes to the ETC after glycolysis

starting=glucose ending=2 pyruvates or 2 lactates Net ATP=+2 (invest 2, payoff 4) goes to ETC: 2 NADH + H+

slide 46: what is the relationship between cardiac output vs VO2 max

starts to plateau like VO2 max does

isometric

static action, occurs when muscle generates force and attempts to shorten but cannot overcome external resistance

What are the effects of static stretching on strength/power performance?

static is BAD reduces force, torque power lowers jump height

resisted isometric

static stretching (slow, sustained muscle lengthening held for 15-60 seconds) AGAINST AN IMMOBILE FORCE -most have some type of immobile resistance

what ergogenic aids enhance responses to resistance training

steroids, human growth hormones and amino acids

what does caffeine do how does it affect neuromuscular activity

stimulant that affects metabolism by either: indirectly stimulating release of epinephrine from the adrenal medulla, or directly stimulating adipose and peripheral vascular tissues increases ion transport within muscles, a fundamental process for muscle contractions

A major league baseball pitcher's 90 mph fastball reaches the plate within about 450 milliseconds. What is the primary source of energy for the batter to swing the baseball bat? stored atp, phosphocreatine, gluconeogenesis, or glycolysis

stored atp Since a baseball swing is a very short-duration (< 3-6 seconds), high-intensity activity, it is fueled by stored ATP.

What does the sarcoplasmic reticulum do?

stores calcium releases calcium to induce muscle contractions pumps it back in at the end provides structural integrity of the fiber

What combination of a) Number of repetitions, b) % of 1-RM max, and c) rest period are best to achieve Strength/Power, Hypertrophy, or Endurance?

strength & power: not a lot of repetitions (1-6), over 85% 1RM, great rest periods of over 2 minutes hypertrophy: THE MIDDLE. 7-12 reps, between 70-85% of your 1RM, medium lengthed breaks 1-2 mins endurance: most reps, greater than 12 reps, 50% of your 1RM, short breaks under 1 minute

How do aerobic and resistance training affect systolic and diastolic blood pressure?

systolic increases slowly, diastolic can fluctuate slightly but not much resistance=they both increase. VALSALVA MANEUVER=close the glottis to produce more force. cant be sustained however because the airway is blocked & blood pressure increases significantly from the pressure

The causes of fatigue are _______ -specific and may result from ___________ of fuel sources and/or accumulation of _________ byproducts.

task depletion metabolic

What are the series elastic components?

tendons and actin and myosin cross bridges that contribute to passive elasticity when a tense muscle is stretched

what is the z line

the "zig zagging" bisector of the i band adheres to the sarcolemma for structural stability

what is hematocrit and how does it relate to arterial O2 concentration

the % of RBC in all of the blood (total blood volume) # increase with decrease in PV, because even though the plasma decreases the # of cells stay the same so now there is more chunks in the stew. Because of plasma going down though, the HR needs to increase bc chunks are harder to pump An increase in hematocrit is associated with a higher arterial O2 concentration because with an increase in hematocrit there is an increased relative concentration of Hb in the blood (which carries the O2), so the oxygen carrying capacity increases.

What are the causes of fatigue for short-duration, maximal-intensity exercise?

the ATP and PCr systems being depleted along with rapidly increasing acidity. using anaerobic processes & using all energy in one short period

what is the most important part of sociocultural and genetic factors that cause obesity

the INTERACTION • If one or both parents of a child under 10 has obesity, the child's risk of obesity increases

how does leptin affect people that are obese

the Ob gene in adipocytes secretes the hormone leptin • Leptin travels to the hypothalamus, where it stimulates satiety and this causes hunger drive decrease Individuals with a mutant Ob gene do not produce functional leptin, and do not feel full AND THIS IS WHAT MAKES PEOPLE OBESE. this is associated with: glucose intolerance upper body obesity hypertension INSENSITIVITY: you are unable to feel sensitive when you overeat

part 1: what is the primary pacemaker in the heart, where is it located and what is it's intrinsic rate

the SA node the right atrium 100-110 bpm

where is obesity most common in the US what people are the most obese what people are the least obese

the SOUTH non hispanic black adults non hispanic white adults

muscle plasticity

the ability of a muscle to change

endurance

the ability of a muscle to produce tension over extended periods of time

slide 6: cardiac output

the amount of blood pumped by the heart PER MINUTE/PER TIME overall performance of the heart heart rate x stroke volume

pre exam review: how does a-vO2 relate to oxygen

the amount of oxygen being pulled away by the capillaries increases when starting the sympathetics

part 4: how does O2 bind and unbind with Hb in the oxygen transport system? what happens when this factor is high what happens if this factor is low

the binding and unbinding of O2 depends on the partial pressure of O2 (PO2) O2 binds to HB if PO2 is high (like in the lungs and arteries) O2 unbinds to Hb if PO2 is low (like in the tissue)

what are the different ways to fatigue a muscle through intensity (FITTPV)?

the continuum of strength/hypertrophy/endurance

a-vO2 difference

the difference in the oxygen content of the blood between the arterial blood and the venous blood arterial - venous = taken into the capillaries

what is the main limitation for vo2 max?

the heart side, the cardiac output (how well and how many times and how quick they can pump blood)

Muscle fatigue is defined as ____________. Typical cutoff = ______% of MVC.

the inability to maintain a given exercise intensity or power output, resulting in a decrease in work or performance. 50%

how does the amount of insulin correlate to exercise

the insulin concentration in blood decreases in proportion to exercise intensity the higher intensity the lower the amount of insulin

what does motorneuron size do for the muscle fibers

the largest motor neurons create a greater electrical signal that leads to a greater force development & those with fast twitch muscles need greater force so large-small is type II-b, II-x, II-a, I

for knee extensions, the most force to extend the knee/make the leg straight is at about

the middle of the exercise, about 120 degrees

part 4: where does O2 unbind due to very low PO2 levels

the mitochondria (that makes sense because that's where it needs to go for aerobic metabolism)

who have an increased risk of injury despite stretching

the most and least flexible the middle are more safe "U-shaped" relationship between flexibility and injury risk: the most flexible and least flexible individuals are at increased risk of injury

when does the growth hormone have the greatest response: during pretraining, 3 weeks of training or post training? between a 20 minute exercise and a 45 minute recovery, when is growth hormone increasing?

the most during pretraining, then week 3, then recovery week 3 is only a little hump post training is a flat line because with training ADH concentration/it requires less ADH to do the same activities you need to find your new moderate to continue growing increases after 15 minutes and 30 minutes so if i want to get big leg gains i need to jog between 15 and 30 minutes

Muscular endurance is specific to

the muscle being trained endurance does not carry over from calf muscles to like arm muscles

whether for strength, hypertrophy or endurance, , volume can vary based on (type/volume in fittvp)

the number of sets and the number of total exercises

what is recruitment and what is the order of which are recruited first

the order in which motor neuron cells fine in a motor unit & overall a motor neuron group, because not all simultaneous recruitment order follows the size principle:▪ Small motor neuron cell fires before a large motor neuron cell that being said, it goes type 1 because it is small motor units (from that chart, doesn't need as much firing for slow twitch)->IIa->IIx->IIb

slide 17: what is ejection fraction/what does it mean and formula

the proportion of the blood from the left ventricle pumped/ejected with each contraction EF: EDV-ESV/EDV AKA NOT ALL BLOOD IS EJECTED WITH EACH HEARTBEAT, so it is a fraction for how much blood in the LV during EDV and then how much is pumped out

what determines the demand for energy in aerobic metabolism?

the ratio of ATP:ADP in the cytoplasm & the NADH:NAD ratio in the mitochondria signal whether there is a demand for energy

Compliance

the reciprocal of stiffness (change in length per unit change in tension)

what is resting energy expenditure (REE) what are the 3 determinants how much does it make up your total energy expenditure

the resting metabolism, one of the 3 componennts of weight loss/total energy expenditure 1) fat mass 2) fat free mass 3) body's energy balance. energy is boosted with positive energy balance (overfed) & decreases with negative balance (underfed) it is the largest component of expenditure, about 60-70% of it

What are the causes of fatigue for long-duration, moderate-intensity exercise?

the slowly rising lactic acid buildup, the glycogen depletion in active muscles, the decrease in calcium, the increase in body temperature

Epigenetics

the study of changes in organisms caused by modification of gene expression rather than alteration of the genetic code itself • "turning on" existing genes based on sociocultural or environmental factors

what is "healthspan"

the total # of years a person remains in excellent health includes: physical health, spirituality, emotional and educational health, and social satisfaction LIKE HEALTH RELATED QUALITY OF LIFE VITALITY IS THE PRIMARY AGING GOAL, NOT LONGEVITY

what is the simplest way to measure volume?

the total weight lifted across all sets weight lifted/repitition * # of repititions/set * # of sets you've done i did 10 reps of 5 lbs 7 times 5*10*7=350lbs

the role of gravity in a movement affects what

the type of muscle action. Examples: sit-to-stand, calf raises

for a knee flexion, the most force to flex the knee (laying on stomach, bend knee & bring it up), is at

the very start, around 165 degrees & after 160 gets way easier

part 1: what is stroke volume? how is it calculated/what is the formula

the volume of blood pumped per heartbeat the difference SV=EDV-ESV amount of blood in the LV when it is filled - amount of blood in the LV when it contracts (how much blood is pumped in 1 pump)

part 2: what is plasma volume? what is it's response to acute exercise? upright exercise causes an increase/decrease in plasma volume

the volume of extracellular fluid found in the blood hydrostatic (push water out of vessel), oncotic (pressure of water to move into the capillary), and osmotic pressure (pressure that prevents osmotic movement across a semi permeable membrane) cause CAPILLARY MOVEMENT IN AND OUT OF TISSUES Upright exercise DECREASES plasma volume -increase of MAP (diastolic and systolic BP) leads to increase in capillary hydrostatic pressure, so water is pushed out -metabolite buildup increases so there is also an increase in tissue osmotic pressure (stops it from moving across membrane) -sweating further decreases plasma volume

part 1: what happens to the a-vO2 difference when going from rest to exercise? why

there is a greater difference, aka more O2 extracted by the capillaries and less O2 goes into the vein because more O2 is needed by the capillaries in the muscles to go through aerobic metabolism for aerobic exercises

How does the hypothalamus activate heat regulating mechanisms

thermal receptors in skin provide input to central control center, the changes in temperature of blood that perfuses hypothalamus directly stimulate this area that needs a change

do male or females have more ability to generate tension per unit of lean body mass

they are equal

where are lipid TAGs found & what is the total fat g in the body

they are plentiful TAGs in muscle mitochondria TAGs circulate in lipoprotein complexes, ex chylomicrons & vLDL circulating free fatty acids mobilized from TAGs in adipose tissues TOTAL FAT: 12,304 g IN THE BODY

unit 4 endocrine: do hormones alter the cellular reactions that occur or the rate of specific cellular reactions

they change the RATE

part 2: what stimulates rapid changes in HR, CO and BP during exercise? are HR increases fast or slow? what are the central commands?

this is central regulation -precede metabolite buildup in muscle -HR INCREASES ARE FAST: within 1s of onset exercise -central command=higher brain centers and coactivate motor and cardiovascular centers

what is the relationship between muscle fiber composition (% of slow twitch in your body vs fast twist %) & maximal oxygen consumption

those with a greater % of slow twitch fibers also have the most oxygen consumption, because OXIDATIVE PROCESSES LIKE KREBS AND ETC NOT GLYCOLYSIS

Inflammation that occurs with muscle injury causes ____ damage and is painful

tissue

what produces most of the passive tension in muscles

titin

unit 4 endocrine: what is the function of hormones

to alter the cellular reactions of target cells

the main function of glucagon is to

to increase breakdown glycogen in the liver & through this produce glucose (gluconeogenesis) because there is NOT ENOUGH

part 4: what is the goal of the VO2 max GXT treadmill protocalls?

to reach VO2 max in approximately 15 minutes

After glycogen is ________, excess carbohydrate is converted to ______ for later use

topped off fat

cardiac output what is the shortcut

total overall performance of the heart one of the factors in vO2 max the 7% rule-weight in kg x 0.07 HR x SV & in L/min

what is the TNR principle

training + nutrition + rest

what does TNR stand for

training nutrition rest

transfer effects

training solely on one side has mild "spillover" effects for the same muscles on the contralateral limb

what are the 3 terms for training solely on one side having mild beneficial effects for the same muscles on the contralateral limb what does this cause

transfer cross education spillover muscle asymmetry

what is the ideal next step after glycolysis

transport the produced pyruvate to the mitochondria so the krebs cycle can produce ATP and NADH/FADH2

part 1: what are the functions of the CV system

transportation, (thermo)regulation, protection

what other proteins contribute to structure or affect filament interactions:

tropomyosin, troponin, ,a actin, b actin, m protein, c protein

what are key proteins of sarcomere filaments

troponin and tropomyosin

In the first 2 weeks of training, most of the improvements in strength are due to neural factors. True or False

true

Older adults with low muscle strength are more likely to have low bone mineral density than individuals with normal to high muscle strength. t or f

true

True or False: As exercise intensity increases from resting to low intensity, tidal volume increases before respiratory rate.

true

True or False: caffeine ingestion roughly 1 hour before exercising can increase endurance, improve performance in high-intensity, shorter-duration exercise, and enhance muscular strength and power in prolonged exercise.

true

True or False: the thermoregulatory response to cold stress combines heat conservation via vasoconstriction and heat production via muscular activity and increased hormonal output from catecholamines and thyroxine.

true

True/False: smooth muscle relaxation -- such as bronchodilation or peripheral skeletal muscle vasodilation -- is stimulated most strongly by beta-2 adrenergic receptors.

true beta-2 dilates and is good for ASTHMA

True or False: Individuals with obesity and Type 2 diabetes have increased TNF-alpha and decreased adiponectin.

true TNF-a stops insulin and adiponectin from working and decreasing glucose from the blood

True or False (1 point): glycolysis is anaerobic.

true aerobic=ETC only krebs and glycolysis are not i guess krebs is anaerobic

True or False: alpha-2 receptors are pre-synaptic and have an inhibitory effect on the release of norepinephrine.

true. a-2 is presynaptic and the only presynaptic

who has the shorter recovery times=type 1 or 2

type 1

The fiber type that a marathon runner would depend upon the most would be:

type I the long-term effort and relatively lower ATP rate needed for a marathon would rely most heavily on the slow, oxidative Type 1 fibers.

what is the most common type of conversion from muscle fibers is IMPORTANT CONCEPT

type II-b or II-x to II-a IS WITHIN THE TYPE II SUBTYPES, NOT I TO II OR II TO I

Among muscle fiber types, which have the most/highest: myosin ATPase aerobic capacity force production potential concentratioin of mitochondria stored lipid size glycogen

type IIb type I type II b type I type I type IIb (we know IIb is the biggest) type IIb

dosing with volume: "____-dosing" is more common than "_____dosing" in clinical populations (V in FITTVP)

under over

concentric phase of plyometrics

unloading phase..releasing a rubber band after it was stretched the facilitated shortening contraction

part 4: explain loading and unloading of Hb

unloading when PO2 is low loading when PO2 is high unloading to tissues from PO2 of 0-40, loading of PO2 when saturation is high, high proportions of O2 bind to Hb, then goes to areas of low saturation and PO2 like the mitochondria to drop off the O2

part 2: what is resting heart rate for untrained and trained people? what is RHR affected by?

untrained: 60-80bpm trained: 30-40 bpm affected by neural tone, temp and altitude

slide 35: what is the normal ranges for RHR untrained= trained= what is it affected by

untrained=60-80bpm trained=as low as 30-40 bpm -affected by neural tone, altitude, temperature

when changing strength in older adults what level resistance training is safe what sex benefits more from training what age can people benefit

up to moderate level men benefit more in size and strength anyone up to age 90

slide 14 stroke volume is

volume (the amount of space that a substance or object occupies) of blood pumped per heartbeat the difference of end diastolic & end systolic volumes SV=EDV-ESV

what is tidal volume the average tidal volume at rest when does it increase/decrease

volume of air inhaled and exhaled in a single breath 500 mL at rest or 0.5L increases during low and high intensity exercise factor in determining max VE

part 4: functional residual capacity

volume of air remaining in your lungs after normal inspiration

growing research evidence supports the hypothesis that which is more important to prevent injuries: warm-ups or stretching?

warm-ups especially static stretching

do preschoolers need to be physically active who is responsible to make them be active

yes adult caregivers

do muscle asymmetries still exist?

yes tennis player deformities

do you need strength before plyometrics?

yes because it is explosive training - Postural support muscles must be strong enough to withstand stress of explosive training - Guideline by NSCA: should be able to lift 1.5x body weight in the squat exercise before doing

can obla be trained and if so does it increase VO2 max too?

yes it can be trained to increase without an increase in VO2 max

does converting pyruvate to lactate have any problems & if so how is it solved

yes it has problems, lactate buildup THE CORI CYCLE: Transfer lactate/lactic acid away from muscle In liver: lactate→glucose then glucose is sent to other tissues

is athletic performance affected by stretching?

yes look up slide 73

can muscle fibers alter their phenotype?

yes through REMODELING AND REGENERATION

is it safe for old people to exercise' what would make it not safe

yes, but chances of CV events increase when -history of fainting and chest pain with PA -unaccustomed intensity of a vigorous exercise -genetic predisposition -extreme environmental temps -straining exercise with statics -exercise when feeling ill -mixing drugs

active insufficiency

you aren't able to develop max force when a muscle is maximally shortened aka youre not able to punch dave in the face with a bent wrist. it takes a lot of force to bend the wrist and close fingers, not just making a fist with straight wrist

What is stretch tolerance?

you feel less pain when stretch a muscle a far length repeatedly than when you did it the first couple of times that is how you get the splits less pain and tension when the same force is applied. can be improved after a single session of stretching

part 2: how do you find standing sv?

you find the max exercise sv from a vo2 max test, it should be what your SV is when your vo2 reaches 100%, and you divide that by 2

what happens when energy expenditure burns off calories of carbs and fats? where do they go?

you literally breath them out as CO2 through aerobic metabolism

when do you need to increase calorie reduction, in early or long term weight loss

you need to reduce more in long term this is because you mainly lose water, so it is reducing water and not fat/protein. long term needs more calorie restriction in order to keep it going/not plateau

if your goal is to enhance maximal strength and power performance, which of the following would you recommend for strength training? a. rest period of one to two minutes between sets b. rest period of 30 to 60 seconds between sets c. circuit training with no rest between sets d. rest period of 2-3 minutes or longer between sets

you want low reps, high intensity with big breaks d. rest period of 2-3 minutes or longer between sets

what happens when you set the treadmill speed at an easy, constant pace. what was happening in the first 1-2 minutes?

you were building up an oxygen deficit within 1-2 minutes, you'll be at steady-state VO2 -the more you train the quicker you can get to the steady rate VO2 needed

part 1: how do you find the cardiac output at rest? what is your CO/min equivalent to?

your CO/min is equivalent to your total blood volume to find your CO rest, it is your 7% RULE OF THUMB: weight in kg x 0.07 for a 70kg person: 70kg x 0.07 = 4.9 L/min if your weight is less, your CO at rest is less

how do you calculate your adipocyte number

your total body fat mass/average fat content per cell

Maximum rate of ATP synthesis in skeletal muscle from PHOSPHOCREATINE (PCr)

~ 150 mmol of ATP/min/kg

Complete catabolism of a typical triacylglycerol molecule yields

~ 460 ATP

what are constant resistance exercises?

• "Free weights", e.g. barbells & dumbbells • Resistance is constant; muscle strength is not • Thus, the target muscle is maximally challenged ONLY AT ITS WEAKEST POINTS -THIS IS BETWEEN 100 AND 120 DEGREES, BASICALLY 100 IN THE DUMBBELL PIC

dont do plyometrics if:

• Acute inflammation or pain • Immediate post-operative pathology • Gross joint instabilities • Not already doing a weight training program

what are goal oriented issues to ask a patient/athlete/client when creating an individualized approach to resistance training

• Are there particular muscle groups that need to be emphasized? • What are the targeted energy systems (i.e. anaerobic or aerobic)? AFFECTS WHAT EXERCISES/AREAS YOU TARGET • What types of muscle contractions are needed? • If the individual is training for a sport or activity, what are the most common sites of injury?

what are the types for the FITT-VP principle resistance program (second T in FITTVP)

• Body weight vs. free weights vs. machines • Single-joint vs. multiple-joint exercises

what physiological adaptations happen to bones/bone composition due to training regimens

• Bone: increased bone mass • Body composition - Increased lean body mass (the body minus its fat)- Decreased % body fat

What is the fatty acid "saturated" with?

• Carbon binds to the maximum number of hydrogen atoms •There are no double bonds •Fatty acid chains can pack closely together

muscle endurance can be targeted with what type of exercises

• Either static or dynamic exercises • Single-joint or multiple-joint exercises

what are the additional benefits of endurance training over resistance training

• Enhanced ATP, PCr and especially glycogen stores • Mild hypertrophy of Type I fibers • Increased oxidative capacity of Type I and II fibers • Metabolic conversion within Type II subtypes: II-b → II-x → II-a • Improved transport of fatty acids & improved FA oxidation

what is the strongest predictor of injury risks? except for what injury?

• FITNESS is the strongest predictor of injury risk across all soft tissue and bone injury categories except ankle sprain • Fitness may be a modifiable risk factor for injury

what are some cautions with ballistic stretching?

• Quick stretch stimulates muscle spindle stretch reflex • Elastic changes are greater than plastic changes; thus the effect may not be long-lasting • Can cause microtrauma

what are the resistance training goals of children?

• Relatively low resistance and high repetitions limits skeletal risks • Recommendation: supervised resistance training, with a focus on concentric-only muscle actions

Cons/Risks of isometrics

• Research is equivocal about whether isometric gains carry over to dynamic actions • Blood pressure can increase with isometric contractions beginning at only >15% of maximum voluntary contraction (MVC)

Types of resistive movement exercise

• Static (isometric) • Dynamic: either concentric or eccentric (BOTH OF THESE LIKE ACTIVE ASSIST AND ACTIVE) -ADD ISOKINETICS

slide 11 What is the Fick Principle?

• The volume of oxygen required for any activity (VO2 ) is determined by the cardiac output (CO) and the difference in O2 concentration between the arteries and veins (a-v O2 diff) REMEMBER VO2 = CO * a-v O2 diff • CO measures the amount of blood pumped by the heart (mL/min) • a-v O2 diff measures how much O2 can be extracted by peripheral tissues vo2 is the product of how much blood your heart can pump and how much O2 your tissues can extract

what is the relationship between dose and response how much should you increase your activity to get a response

• Total energy expended in physical activity relates to weight loss in a dose-response manner • A reasonable goal increases moderate physical activity to 60 to 90 min daily FOR WEIGHT LOSS, FOCUS MORE ON DURATION THAN INTENSITY. FOR MUSCLE GAIN, FOCUS MORE ON INTENSITY THAN DURATION.

passive insufficiency

• Unable to reach full range of motion because of the limit of muscle length • Examples- Fingers open when wrist fully flexes - Less ankle dorsiflexion with the knee extended vs. knee flexed -Less hip flexion with the knee extended vs. with knee flexed when a 2 joint muscle is lengthened over both joints simultaneously

Slide 12 What factors limit VO2max? aka is it limited by central or peripheral factors?

• VO2max is limited by O2 delivery, not by the mitochondria's ability to consume O2 (not at the cellular and subcellular level) MOSTLY ABOUT DELIVERING OXYGEN THAN THE MITOCHONDRIAL EXTRACTION • During whole-body exercise, maximum CO is the primary limiting factor for VO2max, so not a-VO2 difference. SO MORE CENTRAL??

what are the approaches evidence suggests decreases injury risk & enhances performance?

• Warm-up • Dynamic stretching • Strength training • Plyometrics • Proprioception training

how to we increase demands when we are making continued improvement/progress? how should rest periods be altered? (P in FITTVP)

• ↑ Weight lifted • ↑ # of reps at current load • ↑ repetition speed • ↑ volume by ↑ sets or ↑ exercises alter rest periods: • ↓ rest for muscle endurance • ↑ rest to allow changes above

what is the frequency in FITTVP for previously untrained individuals

•Gains from only 2-3 workouts/week on alternating days •Maintenance with 1-2 days/week

precautions/contraindications for active movement exercises:

•Unhealed fractures or sutures • If motion would interfere with healing • Risk of thrombosis or thromboembolism • Unstable cardiac or pulmonary conditions -all the same as passive and active-assistive

benefits of isometrics

↑ strength (torque) at the exercise joint angle ± 10-20 degrees Evidence-based threshold for strength gains: 6 second contraction at 2/3 MVC (maximum voluntary contractions) with at least 5-10 reps **IMPORTANT TO Focus on the needs & abilities of the patient

With ↑ velocities, concentric force (↑ or ↓) significantly, but eccentric force can (↑, stay the same, or ↓)

↑ velocity concentric force ↓ but eccentric force can ↑, stay the same, or slightly ↓

titin

A series elastic component protein responsible for allowing the muscle sarcomere to stretch and recoil

viscoelasticity

A type of deformation exhibiting the mechanical characteristics of viscous flow and elastic deformation.

what are the enzyme activators of aerobic metabolism

ADP and NAD

what is active tension what components are involved: series/parallel/both

Active tension is essentially the actin-myosin cross bridges acting so it only involves series elastic components and not parallel during concentric.

what are predisposing factors and early warning signs of frostbite

Alcohol use, low physical fitness, fatigue, dehydration, poor peripheral circulation, and THE WIND. AIR CURRENTS MAGNIFY HEAT LOSS. Tingling and numbness in fingers and toes or burning sensation in nose and ears

what is the set point theory

Body aims towards a certain weight based upon your genetics-preset level of body weight and/or %fat i don't like that because my genetics are ass Each time body weight decreases below set point, internal feedback mechanisms affecting food intake and thermogenesis act to conserve and/or replenish body fat your body literally just works to make it come back. that pisses me off.

overfat/obese definition and how it corresponds to excess fat

Body fat percentage exceeds age- and/or gender norms • Excess body fat is associated with having an energy intake consistently higher than energy expenditure

overweight definition how is the relationship between being overweight and excess fat

Body weight significantly above average values for height and age • In individuals, overweight is not necessarily due to excess fat... ...but on a population level, excess body weight is highly correlated to excessive amounts of body fat

part 2: in the supine position, as rate of work increases, EDV/ESV increases and EDV/ESV decreases because ________

EDV increases due to an increase in preload (amount of mechanical force to LEFT VENTRICLE when max filled) gravity: more filling because supine

stroke volume formula

EDV-ESV

how does the adaptations for endurance training compare to resistance training adaptations?

ENDURANCE • Increased metabolic capacity (VO2max) • Increased capillary to muscle fiber ratio • Increased myoglobin • Increased size and number of mitochondria • Increased quantity and efficiency of oxidative enzymes go back to resistive: • Neural adaptations to ↑motor neuron output •Increased muscle size: hypertrophy •Increased speed and jumping ability • Improved balance and coordination • Decreased body fat • Can improve flexibility -increased atp, pcr, glycogen

slide 23/24: how can we calculate energy expenditure based on O2 consumption (VO2?) use the net equations of glucose and lipid for reference

ENERGY EXPENDITURE IS ANALOGOUS TO ATP PRODUCTION because carbohydrates (glucose) and lipids have only a slightly different ATP production per molecule of O2 MEANING 6O2/32ATP (5.33 ATP/O2) is almost equivalent to 81.5O2/460ATP (5.64 ATP/O2) •Similarly, carbohydrates and have slightly different energy expenditure, measured in kilocalories (kcal). IT TAKES LESS ENERGY TO BURN FATS AND THE RER IS LOW. IT TAKES MORE ENERGY TO BURN CARBOHYDRATES AND THE RER IS HIGHER. WHEN IT COMES TO RESTING EXCHANGE RATE, 5kcal/LO2

slide 14: end diastolic volume is ________ and end systolic volume is ________

End diastolic volume (EDV) = amount of blood when the LEFT ventricle is filled End systolic volume (ESV) = amount of blood after the LEFT ventricle contracts when it is maximally filled - when it is maximally empty/contracted EDV AND ESV=LEFT VENTRICLE LEFTTT

what happens when ingesting caffeine about an our before an exercise

Extend endurance in strenuous aerobic activity Improve performance in higher-intensity, shorter-duration exercise • Enhance muscular strength and power in prolonged exercise • Improve cognitive performance and complex cognitive ability

fiber resists _________ & occurs exclusively in _________ can be soluble/insoluble/both in water

breakdown plants both

difference between brown and white fat

brown: more prevalent in babies, produce body heat white: adults, energy storage

how would a person increase strength without hypertrophy?

by doing concentric actions probably because eccentric actions cause more hypertrophy

how can a-vO2 be improved and by how much?

by training only slightly

unit 4 endocrine: how do hormones alter cellular reactions of target cells

by: -modifying the rate of INTRACELLULAR PROTEIN SYNTHESIS BY STIMULATING NUCLEAR DNA -CHANGING R A T E S OF SPECIFIC CELLULAR REACTIONS BY CHANGING THE RATE OF ENZYME ACTIVITY -facilitating or inhibiting TRANSPORT of substance into cells -inducing secretory activity

what ergogenic aids enhance the CNS and PNS

caffeine, amphetamines

regular aerobic exercise at an old age can/cannot slow, but can/cannot fully prevent age-related decline in aerobic power with aging

can cannot it is inevitable you age but you can slow it

because of transfer/cross education/spillover, training the left arm does what what does this cause

can yield strength gains in the right arm muscle asymmetry

what are the interconversions of the krebs/metbolic mill

carbohydrates convert to lipids (lipogenesis) & or to NONESSENTIAL amino acids -lipids convert to NONESSENTIAL amino acids -proteins convert to carbs or lipids

what ergogenic aids enhance volume or timing of macronutrient fuel sources

carbs, lipids, proteins

carbs, lipids, proteins, nucleic acids

carbs, lipids, proteins, nucleic acids

part 1: what is the main cardiorespiratory limiting factor

cardiac: how much blood can the heart transport around the body

what is epinephrine and norepinephrine where are they released from how is NE specificially secreted NE increases with ______ EPI increases with _______

catecholamines/adrenal hormones (like the sympathetics) adrenal medulla sympathetic nerve endings NE increases with more exercise EPI increases with increased intensity of exercise

what does titin do

causes the sarcomere to stretch and recoil serves as a sensor for chronic length and force changes in muscle largest protein yet discovered Extremely long so potentially plays a critical role in the organization of the sarcomere structure

what is the rate limiting enzyme of the krebs cycle

citrate synthase

tendons are made of _______, attach to __________ to a bone's __________

collagen to both muscle origin and insertion periosteum

motor neuron pool

collection of alpha motor neurons that innervates a single muscle LOTS OF MOTOR NEURON UNITS, BUT NOT ALL OF THEM FIRE SIMULTANEOUSLY

Power lifting:

competing to maximize muscle strength in the squat, bench press and deadlift exercises. needs resistance training

part 2: cardiovascular responses to acute exercise are

complex, fast and finely tuned/synchronized

Glycolipids

compound lipid-fatty acids bound with carbohydrate and N2

how does GH respond to endurance/aerobic training

concentration of GH in the blood is BLUNTED to low-moderate intensity aerobic training If you're trying to get max hypertrophic gains while doing a lot of energy expending aerobic activity, you will have a blunting effect on those hypertrophic gains

Physiological: Eccentric or concentric muscle actions have ↑ physiological response

concentric

dynamic muscle actions

concentric and eccentric (muscle changing length)

did an extensive stretching program for several weeks duration show an improvement in flexibility

yes produced increased flexibility that lasts for several weeks

what is the definition of the O2 deficit/what is it

-total O2 (ideal) - O2 consumed (actual) -occurs at the beginning of exercise as glycolysis predominates -also occurs during lactate accumulation

3 phases of plyometrics

1 eccentric, 2 amortization, 3 concentric

what is the length-tension relationship for muscle fibers

Active tension is directly proportional to the # of myosin cross bridges that are bound Optimal overlap between actin & myosin chains is near resting length

slide 43: what are the factors in stroke volume?

-INCREASE IN PRELOAD (the amount of mechanical force applied to the left ventricle when it is maximally filled aka when it is at max EDV) end diastolic ventricular stretch WHEN THERE IS AN INCREASED STRETCH AKA AN INCREASE AN EDV, THERE IS ALSO AN INCREASE IN CONTRACTION STRENGTH Frank Starling mechanism -INCREASE IN CONTRACTABILITY -increase in nopi and epi leads to an increase in contractility -this is independent of EDV or maximum filling, but it increases ejection fraction instead -DECREASE IN AFTERLOAD aka aortic resistance leading to a lower systolic volume ESV

part 4: describe how to test VO2max

-INCREASE WORKLOAD IN A GRADED PROGRESSIVE MANNER WITH A COMBO OF SPEED AND/OR GRADE (TREADMILL) OR POWER OUTPUT (BIKE)

Slide 34: CV responses to acute exercise

-INCREASES BLOOD FLOW TO WORKING MUSCLES -altered heart function, peripheral circulatory adaptations: altered HR, SV, CO, BP and blood flow. -all related to parts of the oxygen transport system -MAIN LIMITATION TO VO2 MAX IS IN THE HEART SIDE IN THE CARDIAC OUTPUT.

what are the actions of ADH and how does this result?

-INCREASES in water reabsorption from kidneys, resulting in INCREASED water retention -peripheral vasoconstriction (reduces blood flow to skin) resulting in DECREASED DEHYDRATION in hot weather exercise because not as much blood flow

resistance training guideline for children 7 or under

-Introduce child to basic exercises with little or no weight -develop the concept of a training session - teach exercise techniques; -progress from body weight calisthenics, partner exercises, and lightly resisted exercises -KEEP VOLUME LOW VOLUME AND WEIGHT LOW, DO INTRO STUFF

what is fat mass

-essential fats required for normal physiological functioning o Bone marrow o Central nervous system o Cell membranes o Viscera (internal organs) -storage fat energy reserve primarily in adipose tissue: o water (15%) o protein (2%) o TAGs stored in adipose tissue (83%) o visceral fats: protects internal organs

what are the NSCA guidlines for resistance training -who should supervise/if they need it -should you warm up & how -should you cool down and how -how should the exercises be determined -what should it promote -where should it start -what is next -how much should resistance increase by in % as strength improves

-a qualified adult -should warm up with 5-10 mins of dynamic stretching NOT STATIC NEVER STATIC -should cool down with calisthenics and stretching -determined by child's body size, fitness level and experience -PROMOTE MUSCLE BALANCE -start with simple exercises & progress to MULTI JOINT activities -start with 1-2 sets of 10-15, -then progress to greater than or equal to 3 sets of 6-10 reps -increase gradually by 5-10% as strength increases

what are the things that are important when training to increase strength?

-a training program must be progressive to increase strength -Strength improvements are governed more by the amount muscle overload, not the specific method (meaning the FORCE of contraction matters more than the type of contraction) -Transfer effects: training solely on one side has mild "spillover" effects for the same muscles on the contralateral limb -Specificity: the most effective training programs create a muscular demand that most closely mimics the desired activity

part 2: what causes an increase in preload?

-an increase in stretch aka an increase in EDV, leads to an increase on contraction strength (greater ejection from left ventricle)

part 1: what factors limit VO2 max

-anything to do with complications in the oxygen transport system: 1) ventilation-aeration problems 2) central blood flow problems (CO, arterial blood pressure, oxygen transport capacity) 3) active muscle metabolism 4) peripheral blood flow

part 2: explain what happens to the skin when blood flow redistributes

-as temperature rises, skin is also VASODILATED -decrease in sympathetic VC, increase in sympathetic VD -this is fixed by heat loss permitted through skin

slide 15: what does the atria do? right atrium= ______________ from __________ left atrium=____________ from __________

-atria=filling chambers right=gets DEoxygenated blood back from BRAIN AND PERIPHERY (organs and other peripheral muscles) aka BODY TISSUE -Left atrium gets OXYgenated blood back from the LUNGS (right is left and left is right) *right atrium into the right ventricle then left atrium into the right ventricle

series elastic components of passive tension

-attachment of actin and myosin -the tendon

examples of short term exercises

-basketball -track middle distance -soccer -speed skating -skiing -rowing

what does endurance training do to your total energy %

-breakdown of muscle TAGS and plasma FFAs increases -glucose breakdown decreases -SO THE GRAPH before training CHO (carbohydrate) is your main energy source, then after endurance training it turns to IMTG (intramuscular triaglycerol) & CHO goes down & plasma FA goes down

what are the 3 main causes of fatigue from longer, lower-intensity exercises

-calls on slow twitch type I fibers to carry on longer but doesn't provide ATP as fast but can make a lot of it & does mainly by oxidative processes 1) depletion of glycogen in muscles & liver-the heavier the exercise, the faster glycogen content decreases & slow twitch doesn't have a lot of it. can lead to HYPOGLYCEMIA. The brain and muscles rely on glucose for fuel & it makes it impossible to continue with hypoglycemia. 2) Ca2+ concentrations in muscle decreases. Ca2+ is stored in the SR & Ca2+ release starts the process of muscle contractions. Ca2+ must be pumped back into the SR, which requires "spending" ATP. But Ca2+ can start to leak out and there is less for the contraction cycle for muscles. 3) increased muscle/body temperature: body temp goes up. more blood is diverted to the skin for cooling & as a result there is LESS BLOOD FOR ACTIVE MUSCLES. & also could RISK LOSING BLOOD PLASMA VOLUME, causing reduced cardiac output & blood delivery

part 2: how is blood flow redistributed?

-cardiac output increasing (increased HR or SV or both) leads to an increase in available blood flow -increased blood flow is redirected to areas with greatest metabolic needs LIKE ACTIVE MUSCLES through local vasodilation (vessels in these muscles are dilated so more blood flow) -blood SHUNTED away from less active regions by SYMPATHETIC VASOCONSTRICTION (because of sympathetics activated, blood vessels narrow that are not needed) like LIVER AND KIDNEYS THIS ALL GOES BACK TO THE CV RESPONSE WHEN REST TO EXERCISE: INCREASE IN BLOOD TO ACTIVE MUSCLES, DECREASE TO LIVER AND KIDNEY, MAINTAIN BLOOD FLOW TO BRAIN *REMEMBER vasodilation=active muscles vasoconstriction=livers and kidneys and organs NOT active

hypertrophy and fiber size

-cross sections are smaller in trained than untrained -the whole muscle is bigger in trained than untrained

what are the benefits of increased core temp

-doesn't reflect a failure of heat-dissipating mechanisms -A well-regulated response even during exercise in the cold -Modest rise optimizes physiologic & metabolic functions: decreases pH in muscles so O2 unloads more easily & binds to Hb

slide 9 how is VO2 expression in absolute terms different from body mass expression

-either in absolute terms (L/min) or more commonly to a person's body mass (mL/kg/min). The body mass one is a better correlate to performance: -megan's track and field experience vs. dave's not as serious runner background: dave is larger than megan so in absolute terms his VO2 would be bigger because he is bigger, but on relative terms taking more into account her body size hers would be EQUAL NOT BETTER

what are the goals of active-assistive exercises?

-maintain/regain normal ROM because those who are doing these exercises like after an injury likely don't have normal ROM. *MOST LIKELY AN INCREASE OTHERWISE STAYS SAME -prevent deformity/contractures (where they're bone and joint structures are permanently in a deformed or shortened state (ex: cerebral palsy)) -improve joint lubrication -proprioceptive input (allows us to sense the force and the position of our joints & keep the neuromuscular system trained to know where our body segments are in space & is important for balance) -maintain or increases strength (<3/5 when assessing a person's strength. the top is 5, if you're 1 or 2 then you maintain or increase strength) -stimulate bone integrity: muscle movement and gravity forces are the main way bones get loaded and bones stay strong. need to move it around especially if bedridden to maintain integrity/density/strength. -prevent thrombosis (instead of passive where it is a concern): the reason blood clots can form & be transported around the body then is through blood pooling like sitting & not moving for a long time. physically moving like in these exercise help prevent clot forming & pooling. THE ONES THAT ARE DIFFERENT INCREASE BONE STRENGTH IF YOU ARE AT A 1 OR 2 STIMULATE BONE INTEGRITY PREVENT THROMBOSIS

goals of active movement exercises

-maintain/regain normal ROM because those who are doing these exercises like after an injury likely don't have normal ROM. *MOST LIKELY AN INCREASE OTHERWISE STAYS SAME -prevent deformity/contractures (where they're bone and joint structures are permanently in a deformed or shortened state (ex: cerebral palsy)) -improve joint lubrication -proprioceptive input (allows us to sense the force and the position of our joints & keep the neuromuscular system trained to know where our body segments are in space & is important for balance) -maintain or increases strength (<3/5 when assessing a person's strength. the top is 5, if you're 1 or 2 then you maintain or increase strength) -stimulate bone integrity: muscle movement and gravity forces are the main way bones get loaded and bones stay strong. need to move it around especially if bedridden to maintain integrity/density/strength. -prevent thrombosis (instead of passive where it is a concern): the reason blood clots can form & be transported around the body then is through blood pooling like sitting & not moving for a long time. physically moving like in these exercise help prevent clot forming & pooling. -DIFFERENT THAN PASSIVE BECAUSE IT IMPROVES BODY MECHANICS AND MAINTAIN/INCREASE RESPIRATORY FUNCTION

what do long duration exercises need for energy and give examples

-marathon/iron man running -race walking -cross country skiing -road cycling -NEED MORE ON THE AEROBIC SIDE, HIGHER CAPACITY AND DURATION -probably more like oxidation of pyruvate and FFA oxidation

part 1: what is VO2 max, how can it be expressed, how to calculate it, how it is detected by a test

-maximum RATE of oxygen the body can utilize -expressed in L/min or mL/min -calculated by fick's principle VO2 = CO x a-vO2 difference -you do a test where you gradually increase the hill or speed and test the oxygen consumption. there is a curved increase where there are oxygen deficits and then a flattening when there is a steady state of o2 -the region of vo2 max is where there is a flattening when it should increase because THE BODY CANNOT CONTINUE TO INCREASE

what are physiological adaptations from resistance training?

-muscle fiber change (increase size, doesn't increase numbers, increased actin & myosin myofibrils, II-b & II-x to II-a) -increased # of nuclei -maintained or decreased mitochondrial (quantity of mitochondria per unit bc density=mass/volume) and capillary DENSITY (DUE TO INCREASE IN FIBER)

what does resistance training improve what does this have to do with future weight loss

-muscle strength and fat free mass during weight loss in comparison to energy restriction alone -improved lipoprotein profile (you have less LPL) -improved glycemic control (regulation of blood glucose concentrations, you maintain normal blood sugar levels) -decrease risk of heart disease -increase metabolism Individuals who resistance train gain less weight back

guidance for resistance training for 7 year olds or younger -weight used -volume/reps -what types of exercises

-no weight or a little -low volume -playing and calisthenics (running, kicking, balancing, throwing) -partner exercises

what are the 4 degrees of movement?

-passive -active -active assistive -resistive

what are the main factors affecting muscle mass

-physical activity, like muscle tension overload -nutritional status, like need of protein and CHO -endocrine influences like testosterone, growth hormone, cortisol, insulin -environmental factors -genetics & "range of change" -nervous system activation (recruitment, excitability, activation, synchronization)

part 3: how does acid base balance help to recover from exercises? how long is passive recovery in comparison to active recovery back to resting concentration of pH?

-physiological mechanisms (chemical buffers, ventilation increasing, kidneys) control pH: - Chemical buffers include bicarbonate, phosphates, proteins, hemoglobin. - increase in ventilation helps H+ bind to bicarbonate. - Kidneys remove H+ via buffers, excrete H+ •Active recovery facilitates pH recovery -Passive recovery: 60 to 120 min - Active recovery: 30 to 60 min

"classic" periodization (p in fittvp)

-preparation phase: begin with high volume low intensity -then the first transition is the start of changing to low volume higher intensity -As competitive season peaks, reduce volume and increase intensity -for the second transition/active recovery, decrease volume and intensity and technique

what are the roles of atp in muscle contraction

-provides energy for myosin cross bridges to move generate tension. -binds to the myosin cross bridges, which breaks the bond between actin and myosin and allows them to slide past each other. -provides the energy to pump Ca2+ back into the SR.

part 2: what is mixed venous blood? how much mixed venous content is there in comparison to arterial content when going from resting to acute exercise?

-there needs to be greater or equal to 4 mL O2/100 mL of blood -Venous O2 from active muscle ~0 mL -venous O2 from inactive tissue > from active muscle because active muscle requires more O2 for aerobic metabolism in exercise -there is an increase in MIXED venous O2 content as oxygen uptake increases (in the capillaries), the mixed venous content sharply than slowly decreases but MUST NEED TO STAY GREATER OR EQUAL TO 4 mL of O2

describe the relationship between myosin filaments and actin filaments

-thousands of myosin filaments lie along the line of actin filaments in the myofibril -each thick myosin filaments have 6 actin filaments encircling it

explain the mobilization grading scale of passive exercises

-qualitative measure -lowest range of motion=I -the end ROM=V -difference between grades I & II is that I has a really small range of motion starting from a small joint excursion. grade II starts from a small joint excursion and extends to the midrange of a joint -grades III and IV take us to the end ROM, but only grade III starts at a lower starting point/mid range while grade IV has a smaller range and starts closer to the end ROM -grade V=smallest range, starts before the end ROM (but after the start of grade IV) & goes beyond the end ROM. A joint manipulation is generally considered to be a grade V passive exercise where we are moving a person within a small range of motion around and even beyond what they are able to do on their own and by their own control/aka the end ROM. if your'e knee to tibia normally can be 180 degrees, a PT might try to grade V passively exercise it through manipulation and could try to hyperextend it

what are the factors that contribute to EPOC

-resynthesize ATP and PCr -resynthesize lactate to glycogen through the cori cycle -oxidize lactate in energy metabolism -restore oxygen to myoglobin and blood -restore oxygen to myoglobin and blood -restore thermogenetic effects of the elevated core temperature -thermogenic effects of hormones -restore elevated heart rate, ventilation and other physiological functions

why should we focus on obesity in the US?

-right now 140 million americans are overweight or obese, & this is higher in women and minority groups (bc men are obsessed with gains & toxic masculinity) -by 2030 50% of americans will be obese -2nd leading cause of death -costing us $140 billion

parallel elastic components of passive tension

-sheaths (epimysium, perimysium, endomysium, sarcolemma) • Titin

how does the type of muscle fiber being recruited affect the eventual cause of fatigue in SHORT, HIGH INTENSITY EXERCISE

-short, high intensity exercises require fast twitch type II muscle fibers that have plenty of motor units -for these exercises, a HIGH rate of atp is needed. -but for fast twitch, it cannot create atp as fast because they are mainly glycosidic -so the MAIN CAUSES OF FATIGUE DURING THESE EXERCISES IS 1) atp decreasing-if you can't produce enough you need to either reduce intensity or stop exercising altoghether 2) Creatine phosphate PCr going down-creatine phosphate is the main high-intensity, high- rate ATP source for up to ~30 seconds 3) acidity going up METABOLIC ACIDOSIS-this fatigues either by INTERFERING WITH CA2+ FORMING CROSS BRIDGES FOR MUSCLE CONTRACTIONS, OR NOT BEING ABLE TO CARRY ON W GLYCOLYSIS BECAUSE TOO ACIDIC

explain the passive tension curve for short and long muscles

-shorter muscles are usually between 0 & 5 -longer muscles are like 3 to like 8 -increase at basically the same rate -but short muscle can go up to tension of like 7 & long muscles can go up to like 13 -figure out what the 4 line is Key point: changes in Length-Tension curve from long-term immobilization change flexibility, but not by altering stiffness

part 4: what is iron deficiency anemia? what affect does this have on the body?

-slight decrease in iron availability leading to DECREASED HB -affects a-vO2 difference, affects oxygen transport, affects ability to sustain even mild-intensity aerobic exercise -Decreased Hb reduces blood's O2 -carrying capacity significantly below 20 mL O2 per 100 mL of blood

how does bioelectrical impedance work & how does it help calculate body comp

-small current flows between 2 electrodes on the body -current should flow faster through fat-free tissue & water than fat or bone -measuring impedance helps calculate % fat impedance: strength of voltage/current

what are the types of active-assistive movement exercises?

-static (isometric) -concentric dynamic -eccentric dynamic

part 2: when does stroke volume change when exercising? how do you find Max Exercise SV? how does this relate to standing SV?

-stroke volume linearly increases with intensity (Vo2%) -sv starts to plateau around 40-60% usually 50% UNTIL VO2 IS AT 100% AKA MAX EXERCISE SV IS FOUND AT THE SAME POINT AS VO2 MAX -max exercise sv is about double your standing sv

part 1: how do sympathetics control or alter HR

-the autonomic nervous system, but the opposite effects of parasympathetics -fight or flight -INCREASES FORCE OF CONTRACTION -INCREASES HR UP TO 250 BPM -RELEASES NOREPINEPHRINE -INCREASES RATE OF SA NODE DEPOLARIZATION

part 2: what is HR variability? what causes it? how is it analyzed? what does low HR variability mean?

-the measure of HR rhythmic fluctuation -continuous change in sympathetics and parasympathetics, rest & digest & fight or flight -influx because of changing body core temperature, sympathetic nerve activity, respiratory rate -analyzed with frequency NOT TIME -low hr variability: heart has a LOW ABILITY to respond to changes in demand, a problem

how does the cardiorespiratory characteristics of children contrast to adults -children's VO2 max is lower/higher/the same -walking and running economy is lower/higher/the same -cycling economy is lower/higher/the same -storage and breakdown of ATP and PC are lower/higher/the same -glycolytic capacity (capacity of glycogen) & PFK concentration are lower/higher/the same -glycogen concentration and rate of utilization is lower/higher/the same -anaerobic capacity is lower/higher/the same

-the same -lower -the same -the same -lower -lower -lower THE SAME IS VO2 MAX, CYCLING ECONOMY AND STORAGE/BREAKDOWN OF ATP AND PC

part 3: what happens when you have exercise-induced asthma?

-there is LOWER airway obstruction: coughing, weezing and/or dyspnea more water evaporated from the airway surface

what does the cold do to your respiratory system

-there is a low risk to damaging the passages from breathing in cold ambient air -leads to loss of water and heat from respiratory tract -loss of airway moisture contributes to mouth dryness, burning sensation in throat, irritated respiratory passages, and general dehydration

rank the ways of ATP synthesis from Faster max atp rate to slowest max atp rate

-top=phosphocreatine -glycolysis -oxidation of pyruvate -FFA oxidation

what are the subtypes of passive exercises

-traditional (get the person as best they can to focus on not actively exert force with their muscles & not contracting & put them through some range of motion) -mobilization/manipulation (ranges of motion based on the joint angles, mobilization and manipulation involve moving a joint toward or even past it's normal end range) -mechanical passive movement (machines often postsurgically to put a joint through a range of motion to start to restore blood flow, start to help the patient with proprioception, help the muscular structures that help to provide information back up to the nervous system from the muscles to say what's the length of the muscle, what's the position of the muscle, is it under tension, etc. all of these movements but mechanical passive movements can do it without an active clinician to help to get blood flowing and also to help to retrain after an injury or surgery, retrain the neurocircuitry for the proprioceptive feedback your muscles provide. NOTE: it seems like mechanical passive in our practice is becoming less common, seen for shoulder rehab more than post ACL surgery like commonly seen in the past)

when looking at exercises that require intense effort, which type of muscle fiber has the most available motor units for these activities and which would you want to use/why

-type IIx has the most in comparison to IIa and I because they are fast twitch and need more motor units for stronger & quicker fires than slow twitch -use type IIx MORE INTENSITY=NEEDS MORE MOTOR UNITS=NEEDS FAST TWITCH LIKE IIX

What are the precautions for passive movement exercises?

-unhealed fractures or sutures: would impair their healing. potentially causes bleeding, healing process. -if motion would interfere with healing -risk of thrombosis or thromboembolism: moving around joints would spread blood flow around the body and allow the thrombis to move through the body and cause vascular occlusion -unstable cardiac or pulmonary conditions: a lot of these passive exercises are for people with post surgical situations or poor overall health and these cardiac & pulmonary are some of the most common causes of these exercises so need to be careful

part 3: what happens to ventilations when recovering from exercise?

-ventilation recovery after exercise is delayed -it takes several minutes -regulated by blood pH, PCO2 (partial pressure of carbon dioxide), and temperature *IT REFLECTS EPOCH (distinct period of time)

slide 15: what do the ventricles do do? right ventricle= sends ______________ to __________ left ventricle= sends ____________ to __________

-ventricles=pumps that eject blood from the heart -right=sends DEoxygenated blood to lungs -left=O2 RICH blood to BRAIN AND PERIPHERY AKA BODY TISSUES

slide 9: how does a VO2 max test work

-vo2 max is literally the maximum utilizable rate at which the body can take in oxygen -increasing difficulty, speed, grade, but your body's response does not increase because you are at your maximum -every little plateau is your body reaching a steady state. The mini curves are little periods of oxygen deficit until the body is used to it and has a steady state. -the main idea is as the workout gradually gets harder and harder until it either gets too hard and the person has to stop or that the vo2 rate starts to plateau -the plateau means they go from AEROBIC METABOLISM TO ANAEROBIC METABOLISM (they are no longer using oxygen to break down carbohydrates and amino acids but uses processes like glycolysis because there is no more oxygen to do so)

what stimulus are involved in specificity/training adaptations?

-what muscle actions are involved -speed of movement -range of movement -muscle groups being trained -what energy systems are involved -intensity/volume of training -open vs closed kinetic chain (idk what this means)

when men and women are matched for FAT FREE BODY MASS, what happens to the gender difference % in success while doing exercises FOR THOSE WITH SEDENTARY LIFESTYLE INSTEAD OF TRAINED

-when eliminating all body fat, more fit than regular body mass i think -there is more of a gender difference % for trained than sedentary in BENCH PRESS -gender difference % for trained is NEGATIVE for KNEE EXTENSION AND FLEXION

active-assist exercises

-when the patient can perform muscle contractions required for joint movement, but an external force is needed to get to full ROM -passive is people are not able to move joints on there own, here they can but need help to get full/normal ROM -name speaks for itself, needs assistance

what are the effects of immobilization in a lengthened position? - ↑↓number of sarcomeres - ↑↓ length of sarcomeres - Leftward/Rightward shift in Force-Angle curve for passive tension - Effect on muscle testing or no

-↑ number of sarcomeres -↓ length of sarcomeres -Rightward shift in Force-Angle curve for passive tension -Effect on muscle testing

VO2max declines __% each year for men and women

1

WHAT ARE THE STEPS FOR SKELETAL MUSCLE CONTRACTIONS

1) Action potential in motor neuron leads to depolarization of the transverse tubules 2) Ca2+ released from sarcoplasmic reticulum (SR) 3) Ca2+ from SR binds to troponin which "tugs" on tropomyosin 4) This movement of tropomyosin uncovers actin binding sites and allows connection to myosin 5) Actin binds with myosin-ATP. This activates myosin ATPase, and the ATP splits off. 6) Energy from the ATP splitting off of the myosin base causes the myosin crossbridge to move. Tension is created. 7) The ATP binds to myosin cross bridge → actin and myosin dissociate and slide past each other. The muscle fiber shortens. 8) As long as Ca2+ is present, steps 3-7 continue. 9) 9) Once the depolarization is over, Ca2+ must be pumped back into the sarcoplasmic reticulum SR. This requires ATP hydrolysis, i.e. "spending" ATP. 10) Once Ca2+ is removed and back in the SR, then troponin and tropomyosin once again inhibit actin's binding sites.

Slide 6: what is the basic CV Responses to Exercise

1) Activate the sympathetic nervous system 2) Increase cardiac output (the amount of blood the heart is pumping) -goal is to match the blood delivery and the oxygen delivery to the new muscular demands of exercise 3) Decrease blood flow to kidneys & visceral organs 4) Regulate blood flow to skin -generally decrease in blood flow to skin but there are a lot of variability in amount of blood sent because of thermoregulation 5) Maintain blood flow to brain ONE OF THE KEY TO THE RESPONSE **IMPORTANT: Upgrade blood that goes to active muscles, downgrade visceral organs, maintain blood to brain.

slide 5: what are the 6 functions of the cardiovascular system

1) Bring O2 to tissues for cellular processes (like digesting nutrients, ETC, krebs cycle) 2) Bring nutrients to tissues (e.g. CHO (carbohydrate)/lipid/protein) 3) Transport CO2 and metabolites 4) Deliver hormones to target tissues 5) Thermoregulation 6) Urine formation so lots of transport, whether O2 or nutrients or CO2 or metabolites or hormones

goals of plyometric training

1) Decrease the time between eccentric and concentric phases, good for reaction things like spikes in volleyball 2) 2) Increase the force during concentric phase

describe a VISCOELASTIC material (not pure elastic)

1) Deforms nonlinearly with force, and the deformation depends on speed 2) Has a different loading and unloading response. - Example: running on "water" (a non-Newtonian liquid like silly-putty)

part 4: what factors affect VO2 max?

1) Exercise mode (e.g. running > arm ergometry) 2) Sex 3) Heredity (via muscle mass, fiber type distribution, cardiovascular & respiratory characteristics) 4) Level of training 5) Body composition 6) Age

General rules for specificity of power gains vs. velocity:

1) For a given velocity during training, power increases at or below that velocity 2) The greatest overall increase in strength across all velocities comes from training at moderate velocities (~ 180⁰-240⁰/sec) LIKE ON THE GRAPH IT DIPS AFTER 180 SO YOU NEED TO TRAIN TO INCREASE PEAK TORQUE

what are the characteristics of type II/fast twitch fibers

1) High myosin ATPase activity 2) High ability to transmit action potentials 3) High glycolytic capacity (i.e., fast glycolysis) 4) Rapid release of Ca2+ and uptake by the SR 5) High rate of crossbridge turnover

what are the benefits of short rest intervals (1-2 mins) (time FITTVP)

1) Hypertrophy 2) Increased local blood flow 3) Increased lactate production & clearance 4) Increased stimulation of anabolic hormones

Three main factors contribute to increased muscle strength with resistance training:

1) Improved capacity for motor unit recruitment (YOU WANT TO RECRUIT MORE AND WHEN YOU TRAIN A LOT YOUR CAPACITY GOES UP) 2) Changes in motor unit firing pattern efficiency (YOU CAN FIRE MORE AND FASTER/MORE ON TIME) 3) Alterations within the muscle fibers' contractile elements

Primary goals of stretching

1) Increase ROM/flexibility 2) Improve force/torque/power or sports performance 3) Decrease soreness 4) Decrease risk of injury be able to say if these goals are met by stretching

what are the contributors to active tension on the whole muscle level?

1) Muscle length: ↑ # cross-bridges 2) Fiber arrangement, pennation angle 3) Type of contraction: eccentric > isometric > concentric 4) Speed of contraction 5) Functional cross-sectional area (FCSA) 6) Angle of pull

part 4: what is the criteria for a "true" VO2 max test

1) NO FURTHER INCREASE IN VO2 WITHOUT INCREASED WORKLOAD 2) respiratory exchange rate (RER) must be greater than or equal to 1.10 (ratio of CO2:O2) 3) blood lactate concentration is greater than or equal to 8-9mM 4) reaching or exceeding age-predicted HRmax

what are two main contributors to stretch resistance:

1) Neurophysiological constraints To test flexibility, you need to minimize muscle activity Example: what would you tell a patient if you wanted to test her/his ROM in elbow extension? 2) Biomechanical constraints • Stiffness • Stretch tolerance

slide 8 what are the steps of the oxygen transport system?

1) inhale oxygen into the body (pulmonary ventilation) 2) Transport O2 via hemoglobin (hemoglobin concentration) oxygen inhaled needs to load onto the term-21transport molecules in the blood aka hemoglobin and transports it around the body 3) pump oxygenated blood to the active muscles (blood volume and cardiac output) -heart pumps and once we have oxygenated our transport protein hemoglobins, we need to pump the oxygenated blood to the muscles involved in exercising 4) Deliver oxygenated blood via capillaries (peripheral blood flow) -the tissues's ability to extract oxygen from the oxygenated blood & this happens at the capillary level, feeds this into individual muscle cells and the mitochondria within them 5) use O2 to produce ATP (aerobic metabolism) -the mitochondria within these individual muscle cells receiving the oxygenated blood make ATP 6) exhale the CO2 waste through the lungs (pulmonary ventilation) -the biproduct from glycolysis and the krebs cycle and the ETC CIRCULAR, EVERYTHING RELIES ON EVERYTHING ELSE -sometimes there is a short fall in a step in this process -either in the loading of oxygen or delivery or extraction

what are recommendations when considering what your exercise sequence is? 1) small/large muscle group exercise before small/large muscle groups 2) Perform higher/lower intensity before higher/lower intensity exercises 3) Multiple/single joint exercise before multiple/single joint exercise. Why? 4) most or least complex first? 5) Rotate upper & lower body exercises or agonist/antagonist exercise

1) large muscle group exercise before small muscle group 2) high intensity before low intensity exercise 3) multiple joint exercise before single joint exercise because it makes the workout more effective (MJ exercises are more effective than SJ exercises because they enable a greater magnitude of weight to be lifted.) 4) most complex before least complex 5) upper and lower body or agonist antagonist, but not both

the 3 energy inputs that contributes to weight gain are: the 3 energy outputs that contribute to weight loss are: what is the formula for weight change

1) proteins 2) lipid 3) carbohydrate 1) TEF (thermic effort of food) 2) physical activity 3) resting metabolism if you do all 6 at the same time, they are equal and weight stays the same. weight change=total energy intake - total energy expenditure

what are the 2 patterns of movement

1) single plane 2) multi-plane, ex diagonals in PNF

why is it important to promote physical activity in adults (2 main reasons)

1) society is aging fastest growing segment of US society because of so many children born during the baby boom. in 2030 20% of the population will be over 85 2) physical activity promotes "healthspan" and not just lifespan

an 80kg person walks 4 miles in 60 mins. the total elevation gain from GPS=210 ft. calculate: 1) speed in m/min 2) percent incline on the walk 3) the ACSM VO2 in mL/kg/min 4) the absolute VO2 5) total VO2 in L 6) calculate energy expenditure from the chart given. Use 0.85 for RER since that is the average RER 7) calculate the carbohydrate calories burned and the amount of fat calories burned

1) speed = 4mph because 4 miles in 1 hr. 1600 m in a mile, 4 miles = 6400 m, divide by 60 mins = 106.67 m/min 2) incline=210 ft = 210/(4 mi x 5280 ft) = 1% incline 0.01 3) MET + 0.1 x speed + 1.8 x speed x incline 3.5 + 0.1 * 107.3 + 1.8 * 107.3 * 0.01 = 16.09 mL/kg/min 4) relative=absolute/body mass absolute=relative x body / 1000 16.09 * 80kg = 1.2872 L/min 5) L per min (absolute) x mins of the exercise 1.2872 L/min x 60 mins = 77.232 L O2 6) 0.85-> energy is 4.86 kcal/L O2 take liters of O2 and divide it by energy. 77.232 L O2 * 4.86 kCal/L O2 energy expenditure: 375.35 kCal. 7) on chart, it says that 51% of kCal are from carbs & 49% are fat 375.35 * 0.51 = 191.43 g from carbs 375.35-191.43= 183.92 g from fat

what is the process of eccentric exercise to getting over doms

1) unaccustomed exercise with eccentrics occurs 2) high muscle force damages the sarcolemma 3) damage to muscle contractile myofibrils 4) metabolites like calcium accumulate to abnormal levels and producees more cell damage reduced force capacity 5) DOMS results from inflammation, tenderness, pain 6) inflammation process begins, muscle cells heal, adaptive process makes the muscle more resistant to get hurt doing these exercises again

what are the 2 ways imaging works and how does it help calculate body comp

1) x ray imaging: CT or DXA help see because different materials block x ray photons better. Bones > muscle > fat. So fat you would see a lot (would appear darker) & bones/muscle would appear white 2) MRI: magnets to detect different substances (bones, muscle, fat) based on how the hydrogens bond. being able to see the areas in which photons are not blocked & where hydrogens bond is how fat is predicted & how much of it- can calculate body comp.

what are the 4 classifications of movements & how are they defined by

1)Degree of participation 2)Pattern of movement 3)Effect of gravity 4)Oxygen Consumption by either being passive, active, active-assistive, resistive

reps per set & weight to maximize strength & power (intensity of FITTVP)

1-6 rps & weight >85% of 1RPM if you want max strength, you do the least reps (less than hypertrophy & endurance) with the most weight

what happens when fluid is lost from dehydration when exercising in the heat

1. Lower plasma volume 2. Depressed skin blood flow for a given core temperature 3. Reduced stroke volume 4. Increased near-compensatory heart rate 5. General deterioration in circulatory and thermoregulatory efficiency in exercise

unit 4 endocrine: what are the 3 main factors affect hormone-receptor binding and resulting activation in the target cell:

1. Hormone concentration in the blood -how much hormone there is -if sending more hormone from the host organ to the blood (via the gland), there is a greater response for binding and activation 2. Number of target cell receptors for the hormone (the more target cell receptors, the faster the response) 3. Sensitivity or strength of the binding between the hormone and the receptor

why is it important to promote youth physical activity?

1. Inadequate PA contributes to increased obesity rates in children • Childhood obesity rates have tripled since the 70s • Obesity disqualifies nearly one-third of American youth, ages 17 to 24, from military service 2. Inadequate PA increases health costs and mortality rates $117 billion dollars in annual health care costs INCREASES PREMATURE MORTALITY BY 10% 3. Evidence suggests a global decline in youth aerobic fitness -especially in both boys and girls in ages 12-15 -all throughout the world, decline of 16% in aerobic fitness of youth from 1958-2003

what are the 3 factors that influence the total amount of sweat vaporized from skin/pulmonary surfaces? what is the most important factor in determining effectiveness of evaporative heat loss

1. Surface area exposed to environment 2. Temperature and relative humidity of ambient air 3. Convective air currents around the body relative humidity-% of max water vapor absorbed into the air

Objectives of Resistance Training

1. Weightlifting and powerlifting competitions 2. Body building to maximize muscular development 3. Muscle physiology to understand structure, function, adaptations, and practical applications 4. Rehabilitation from injury or disease 5. Fitness and health enhancement 6. Sport-specific resistance training to maximize sport performance

unit 4 endocrine: what is the effect hormones have on enzymes

1. they alter enzyme-mediated MEMBRANE TRANSPORT (increasing or decreasing) -increase or decrease enzyme activity through membrane transport via enzymes

where should you measure skin folds for a body comp test

1. triceps 2. subscapular (under the scapula/shoulder bone) 3. iliac region (hip bone area, your love handles) 4. abdomen 5. thigh

true RER is greater than or equal to

1.10

metabolic power from fat breakdown is ________ of carbohydrate

1/2

HR increases about ___ bpm/MET for people of moderate fitness compared to sedentary

10bpm/MET met = 3.5mL/kg/min

removal of vagal tone for HR increases to about

110-120 bpm

when is the risk of physical mismatching the greatest

12-15 year olds

for an elbow flexion, the most force to flex the elbow (straight arm to flex) is around

120 degrees, strong increase then strong decrease

Maximum rate of ATP synthesis in skeletal muscle from FREE FATTY ACID (FFA) OXIDATION

15 mmol of ATP/min/kg

part 4: what is the average hemoglobin concentration of arterial blood? how many mL of O2 can each g of Hb carry? in what scenario will the concentration of hemoglobin in blood vary?

15g/100 mL of blood each g=1.34 mL 02 15 x 1.34 = 20 mL o2 per 100 mL of blood Hb varies with hematocric, or the % red blood cell volume in whole blood. It occurs when plasma volume decreases in response to acute exercise

what is the upper limit for glycogen storage in the muscle/liver?

15g/kg BW

how many actin and myosin filaments are in a muscle fiber

16billion myosin 64 billion actin

what is the ratio of C:H:O for monosaccharides

1:2:1

what is the equation for what happens in the krebs cycle

2 pyruvate + 6 H2O + 2 ADP --> 6 CO2 + 2OH + 2CoA + 2ATP LOOK AT SLIDE 48

what is an actin filament made up of/the structure

2 twisted actin chains bound by tropomyosin chains

maximum torque is achieved between ____ and ____ years of age

20 and 30

slide 36: what is your HRmax if you are 21 years old? USE THE BEST WAY

208-(.7 x 21) 208-14.7=193.3 BPM

HRmax

208-(0.7 x age)

part 2: what is the equation for predicting HRmax

208-(age x 0.7)

how long is type 2 recovery times

24 hours to recover, 24 hours to rebuild

What are the component parts of a triacylglycerol molecule?

3 fatty acids and a glycerol backbone THIS IS A FAT

is more essential fats in males or females, & how does this change when being a young adult

3% in men 12% in women as young adults 15% in men and 25% in women

For both sexes, total tension per cross sectional area is roughly

3-4 kg/cm2

part 4: each met=

3.5 mL/kg/in

Physiological and performance capabilities usually decline after age

30

when can more weight be introduced to resistance training

8-10 BUT DO IT SLOWLY, as well as number of exercises and begin to learn technique

At 65-75 years of age produce about _____% of the torque that used to be produced at 20-30 years

80%, so a significant 20% decrease

how much ATP is stored in the body for immediate use & how long could this power the body

80-100g of ATP 3-6 seconds of exercise

Maximum rate of ATP synthesis in skeletal muscle from GLYCOLYSIS

84 mmol of ATP/min/kg

Large muscles (e.g. deltoid) recruitment continues until about ______ max voluntary contraction

90% IT TAKES MORE WORK AND RECRUITMENT TO MOVE/CONTRACT A LARGE MUSCLE LIKE A DELTOID THAN A SMALL MUSCLE LIKE A HAND, AND MORE WORK FOR FORCE.

what is the BMI for underweight normal overweight obesity extremely obese

<18.5 18.5-24.5 25.0-29.9 30.0-39.9 > or = 40.0

children should avoid vigorous outdoor activity if temp + % humidity is

> 150 F

reps per set & weight to maximize endurance (intensity FITTVP)

>12 rps & weight less than or equal to 70% of 1-RM. if you want endurance, you do the most reps with little (less than hypertrophy & strength/power) weight

thromboembolism

A blood clot that has formed within a blood vessel and is floating within the bloodstream.

circuit resistance training

A method of developing both cardiorespiratory fitness and muscular fitness. Circuit training involves anywhere from 8-15 different exercises of low resistance and high repetition with little or no rest between sets.

what is a motor unit

A motor neuron and all of the muscle fibers it innervates A motor unit contains only one muscle fiber type e.g. Type I or Type IIa or IIx or IIb all or none-all of the fibers in a motor unit contract or none of them does when an action potential occurs in the motor neuron if a signal is sent-it will be strong enough for all of them to go off or none

explain the force velocity curve

A muscle can exert active force during all three types of muscle action Force vs Velocity curve (left) shows total force production = active + passive Concentric: positive shortening velocity Eccentric:negative shortening velocity (i.e., lengthening) Isometric: zero shortening velocity

explain the force velocity curve/the difference between concentric vs eccentric vs isometric

A muscle is exerting active force during all three types of muscle action Concentric = positive shortening velocity (CONCENTRIC SHORTENS) Eccentric = negative shortening velocity (i.e., lengthening) (ECCENTRIC LENGTHENS THAT'S WHY IT'S NEGATIVE) Isometric=zero shortening velocity, NOTHING CHANGES

why is lactate threshold and anaerobic threshold used synonymously

ANAEROBIC REFERS TO A GRAY ZONE TRANSITION FROM HAVING MAJORITY OF PYRUVATE GOING INTO THE MITOCHONDRIA VS MORE OF IT CONVERT TO LACTIC ACID. IT IS CALLED ANAEROBIC BECAUSE IT CORRESPONDS TO GREATER PRODUCTION OF ATP COMING FROM GLYCOLYSIS.

Saturated fats occur primarily in _________ products. also in some ____________. give examples

ANIMAL PRODUCTS: Beef, lamb, pork, egg yolk, dairy products Also in some PLANT OILS: e.g. coconut, palm kernel

slide 44: when does stroke volume increase during exercises? what causes it?

AT LOW INTENSITIES: -an increase in venous return leads to an increase in EDV (how much the LV can fill), and this increases preload. AN INCREASE IN PRELOAD IS ASSOCIATED WITH AN INCREASE IN SV AT HIGH INTENSITIES: -increase in contractability leads to increase in SV -decrease in afterload via vasodilation (widening of blood vessels) leads to increase in SV IN SHORT low intensity: increase in VR=increase in EDV=increase in Sv high intensity: increase in contractability=increase in sv, and decrease in afterload=widening of blood vessels=increase in SV

slide 23: look at net equations for glucose and lipids. When our body uses O2, it produces _____ that is used by ______. what is the respiratory quotient (RQ?) what is respiratory exchange rate (RER)?

ATP body tissues REMEMBER OXYGEN IS CONSUMED DURING THE BREAKDOWN OF GLUCOSE AND LIPID, AND WE PRODUCE ATP DOWN AT THE CELLULAR LEVEL RQ=chemical ratio of CO2/O2 RER=measured VCO2 being exhaled /VO2 consumed? AT THE WHOLE BODY LEVEL NOT JUST CELLULAR LEVEL

what are the enzyme inhibitors of aerobic metabolism

ATP and NADH

what do warm ups do? metabolism UP OR DOWN: Increasing or Decreasing intramuscular resistance • Increasing or Decreasing mechanical efficiency • Increasing or Decreasing ROM/flexibility • Increasing or Decreasing speed and force of muscle contraction

Accelerating metabolism: "tune up" glycolytic & oxidative systems • Decreasing intramuscular resistance • Increasing mechanical efficiency • Increasing ROM/flexibility • Increasing speed and force of muscle contraction

What is an "accommodating exercise"?

Accommodating is a subtype of dynamic exercise. An example is an isokinetic dynamometer which varies the force during the exercise in order to keep the velocity the same throughout the exercise. need to change so there is more or less force at some parts of the curve to stay the same VELOCITY (Speed in a given direction) IS THE SAME NOT WORKLOAD

____________ can also result from breakdown of lipids (both glycerol and fatty acids) or amino acids

Acetyl-CoA

Reciprocal Inhibition

Activation of antagonist muscle(s) leads to inhibition of targeted stretched muscle

what is the duration supposed to be for stretching ACTIVELY

Active stretch: - Contract 6-10 secs - Relax 2-5 secs - Stretch 15 seconds or contract 6-10 secs

What is autogenic inhibition?

Autogenic inhibition is when tension in series elements leads to inhibition of stretched muscle. THE TENSION IS TOO MUCH SO THE MUSCLE HAS TO STOP, without antagonist muscles GTO is involved in autogenic inhibition.

When comparing supine exercise to erect exercise at the same exercise intensity, which of the following is true? A. a-v O2 difference is greater in supine B. stroke volume is less in erect position C. heart rate is lower in erect D. cardiac output is less in supine E. none of the above is true

B. stroke volume is less in erect position

what is an environmental chemical that takes place in plastic & what does it do

BPA may be an endocrine disruptor increase # of adipocytes and amount of lipid stored (hypertrophy) more adipocytes makes weight loss harder because it stores fat in adipose tissues

Increased a-v O2 difference during exercise is due to: A. Increased arterial O2 content compared to resting levels B. Decreased arterial O2 content compared to resting levels C. Increased venous O2 content compared to resting levels D. Decreased venous O2 content compared to resting levels E. both B and C

D. Decreased venous O2 content compared to resting levels decrease in venous arterial stays the same more in capillaries

part 1: how does parasympathetics control or alter HR

DECREASES HR AND FORCE OF CONTRACTION -the rest and digest part of the autonomic nervous system -electrical signal travels by the vagus nerve to the SA node -the SA node says to release acetylcholine -the acetylcholine slows down hr and force of contractions -parasympathetics: predominates vagal tone -makes rhr 60-80 bmp VAGAL TONE DECREASES RHR @ INTRINSIC RATE OF 100-110 TO 60-80BPM

which is better stretching for improving performance on force/torque/power or sports performance : dynamic or static?

DYNAMIC No deficits in force/torque or power production for short-duration dynamic stretching (<60s)• 7% to 9% improvements for dynamic stretching >60s

An acute stretching bout leads to:•

Decreased strength for up to 1 hour • Increased arterial blood pressure • Some evidence shows decreased running economy with increased flexibility

What are the consequences of dehydration

Dehydration impairs physiologic function & thermoregulation -reduction in blood volume and peripheral blood flow -plasma volume decreases -sweating rate diminishes -thermoregulation ability declines

what causes the differentiation of fiber types in a person's body, or more specifically in different parts of the body

Determined by neuronal innervation (frequency & duration of firing) What task(s) the muscle is required to perform-legs are probably more type I than the fingers Genetics + use determine fiber type composition of a muscle

Your 60 year-old would client like to begin a fitness program. His resting HR is 70 bpm; BP is 120/80. You want him to exercise in a target heart rate range of 50-85% of heart rate reserve. If you estimate his maximum heart rate using the equation Estimated HRmax = 208 - 0.7 * Age, what target heart rate range would you give him based on the heart rate reserve method?

Estimated max HR = 208 - 0.7*60 = 166 bpm HEART RATE RESERVE= resting + %/100 (should be a decimal) x (HRmax - resting) 50% of heart rate range = resting + 0.5 * (166 - resting) = 70 + 0.5 * (166-70) = 118 bpm 85% of heart rate range = resting + 0.85 x (166-resting) =70 + 0.85 * (166 - 70) = 151.6 bpm target heart rate is 118-152 bpm.

Does stretching decrease soreness?

Evidence does not support the efficacy of stretching in reducing delayed onset muscle soreness (DOMS)

What are accommodating resistance exercises?

Example: isokinetic dynamometer Key points: 1) The patient's angular velocity is controlled, e.g. 60°/sec, 120°/sec, 300°/sec, etc. 2) Main outcome: force applied at each point in movement cycle 3) Isokinetic dynamometers can perform concentric & eccentric actions https://www.youtube.com/watch?v=Il8S8s-cGN4

factors that affect the acute exercise response

Exercise intensity . more intensity requires more blood concentration •Exercise duration, the longer you work the more of a response •Age-the older you are after early adult the more difficult it will be to do the same intensity as a young person

what is the muscle glycogen depletion during heavy exercise & what type of fibers is it lost in during this exercise

Heavy exercise: > 75% VO2max▪ Glycogen depletion mostly in Type IIa, IIx and IIb fibers

what is known as "good" cholesterol

High-density lipoproteins (HDL

What is running economy? what does it predict what does it have to do with VO2 max can it be adapted

How good you are utilizing your energy (efficiency) and how good your form is does NOT cause a higher VO2 or better performance, you just utilize energy better by keeping good form good predictor of ENDURANCE can be adapted through training and increasing an/aerobic capacities

part 2: what happens to heart rate during exercise? what is HR max? can it be reproduced? does it decrease with age?

Hr has a proportional relationship to EXERCISE INTENSITY (VO2 MAX%) -HRmax=HIGHEST HR ACHIEVED IN AN ALL OUT EFFORT UNTIL REACHING VOLITIONAL FATIGUE -luckily it can be reproduced without having to fatigue because of the linear relationship (just continue the line until it reaches Vo2% of 100) aka you can predict max from submaximal data -your hr max slightly decreases with age

when are you going to have a blunting effect

If you're trying to get max hypertrophic gains while doing a lot of energy expending aerobic activity, you will have a blunting effect on those hypertrophic gains CONCENTRATION OF GH IS BLUNTED IN AEROBIC TRAINING

what happens to troponin and tropomyosin in an activated state

In the activated state, Ca2+ binds with troponin and tropomyosin, and actin is free to bind with myosin-ATP crossbridges

what happens to troponin and tropomyosin in a relaxed state

In the relaxed state, troponin and tropomyosin prevent actin from binding with myosin crossbridges this means tropomyosin is covering the actin binding sites

passive insufficiency

Inability to reach full ROM because of the limit of muscle length it is limited when you try to touch your toes with straight legs instead of bent

what does EPI and NE do & what is the results of each THE MAIN IDEA IS : inc/dec glycogen breakdown in liver inc/dec glycogen breakdown in muscles inc/dec fat breakdown (lipolysis) Stimulate the _____ Regulates _______

MAIN IDEA involved in fight or flight response, breaks down glycogen in liver and muscles, more blood glucose, alters blood flow & dilation and increases heart rate. increases glycogen breakdown in liver: results in a decrease of liver glycogen increase glycogen breakdown in muscles : results in decrease in muscle glycogen (duh) & an increase in blood glucose (glycogen breaks down into glucose) inc fat breakdown (lipolysis): results in increase of fatty acids in blood because yeah lipolysis Stimulate the HEART: results in an increase in stroke volume Regulates BLOOD VESSELS (net effect is to provide max O2 delivered to active muscles to produce atp): results in increase of vascular resistance/blood shunt

what are the actions of cortisol and what is the result? MAIN IDEA: (without looking) inc/dec in gluconeogenesis in liver •inc/dec in fat breakdown •inc/dec in protein breakdown causes a pos/neg Ca2+ balance ______ immune function insulin agonist/antagonist does it respond to training

MAIN IDEA: maintain glucose control, increases gluconeogensis & manages the body's stress response inc in gluconeogenesis in liver: results in increase of blood glucose •inc in fat breakdown: results in increase in fatty acids in blood & increase in fat utilization •inc in protein breakdown: results in increase in amino acids in blood causes a neg Ca2+ balance suppresses immune function insulin antagonist assists GH

part 2: what is the first priority of the cardiovascular system when responding to acute exercise? what is prioritized before other needs

MAINTENANCE OF BLOOD PRESSURE -blood flow is maintained ONLY IF BP remains stable -BP is prioritized before other needs like exercise and thermoregulation

part 2: during endurance exercises, what happens to MAP? what is map? what is the main formula to remember?

MAP=mean arterial pressure -the pressure that forces blood into the tissues -INCREASE in MAP -systolic BP INCREASES proportional to exercise intensity -diastolic BP increases or decreases only slightly at max exercise because of max filling MAP=2/3 DBP + 1/3 SBP

part 1: how do you calculate the relative VO2 of someone with 70kg has a resting absolute VO2 of 250 mL O2/min? how does this relate to met?

MET=basically the relative VO2 this is absolute, so we need relative relative = absolute VO2/weight in kg 250/70= 3.57 mL/kg/min STANDARD MET=3.5

how does exercise affect the immune system? which type of exercise benefits the immune system the most? the least?

MODERATE AEROBIC EXERCISE IMPROVES IMMUNE FUNCTION -immune capacity increases with light or moderate exercise -immune capacity decreases with high exercise or stress

slide 20: what happens to the a-vO2 difference when aerobic exercise instead of at rest

MORE O2 IS EXTRACTED BY THE CAPILLARY/TISSUES, SO BIGGER a-vO2 DIFFERENCE AND LESS IS IN THE VEINS SO if 20mL O2 is in the artery and 15mL O2 is in the capillary, there is 5 mL O2 in the veins WE EXTRACT MORE OXYGEN IN THE CAPILLARIES DURING EXERCISE (BECAUSE AEROBIC EXERCISE) DUE TO AEROBIC EXERCISE, THERE IS A LARGER a-vO2 DIFFERENCE LEADING TO MORE O2 IN THE CAPILLARY AND LESS IN THE VEINS. DEGREE OF OXYGEN IN THE ARTERIES DOESN'T CHANGE.

what are the resistance training goals of middle & older adults?

Main health focus is to maintain muscle and bone mass • Muscular strength and endurance optimize overall health and limit risk of functional limitations

what are the actions of aldosterone and what is the result? MAIN IDEA: (without looking) inc/dec sodium reabsorption by the kidneys •inc/dec water reabsorption by the kidneys •inc/dec as exercise increases does it respond to training

Main idea: more water and sodium reabsorption from the kidney, increases as exercise increases inc sodium reabsorption by the kidneys •inc water reabsorption by the kidneys •inc as exercise increases results: increase blood volume, increase CO & increased arterial blood pressure response to training: no apparent effect

what are the risks of strength training in children

Major concern is musculoskeletal injury, and injuries are most likely during rapid growth most likely to damage growth plates near end of bone articular cartilage points where major tendons attach to the bones

VO2 max

Maximum oxygen uptake; most oxygen used when working the hardest you can

part 1: VO2 max is limited by ________ NOT by _____________

O2 delivery not mitochondria's ability to consume O2

What is OBLA?

OBLA stands for "Onset of blood lactate accumulation." Blood lactate goes up and blood pH goes down. OBLA can be delayed with training. Hitting the wall occurs after one reaches the lactate threshold. OBLA occurs when blood lactate is equal or greater to 4mM. the lactic threshold comes first and then the OBLA

Weightlifting:

Olympic sport that involves maximizing muscle strength and power for performing the clean and jerk and snatch lifts needs resistance training

antidiuretic hormones: Produced by _________ Stored & secreted by _________ increases with _____________ what does it do?

Produced by hypothalamus •Stored & secreted by posterior pituitary gland ADH increases with increasing exercise -inhibits water excretion by the kidneys: water conserving effect

resistance training guideline for children 14-15

Progress to more advanced youth programs in resistance exercise; add sport-specific components emphasize exercise techniques; increase volume

what are the 2 categories of progression (P in FITTVP)

Progressive Overload (#1) and Specificity (#2)

what is the formula for lactic acid formation & explain what is happening

Pyruvate + NADH + H <--> Lactic Acid + NAD -pyruvate is changed to lactate so glycolysis can continue and RAPIDLY produce a net of 2ATP/glucose -then LACTIC ACID is either recycled through the cori cycle or consumed as fuel in the heart or other skeletal muscles

criteria for a true VO2 max

RER needs to be greater than or equal to 1.10 HR needs to be max or above for their age their VO2 cannot increase any more when increasing exercise blood lactate needs to be > 8-9mm

what does intensity = in FITTVP

RESISTANCE

what is the main goal of resistive movement exercises? REMEMBER THIS

S T R E N G T H

what happens when the sarcomere contracts?

SARCOMERE GETS SHORTER the i band (with the z line in the middle) gets smaller the A band stays the same length but the H zone shrinks because actin filaments are pulled toward the central M band

MONO AND DISACCHARIDES ARE

SIMPLE SUGARS

length tension curve

The curve shows that the active tension is maximal when the muscle is near its rest length. once past the resting length, active tension decreases & passive tension increases because it's not a matter of tension being generated by processes within the sarcomere anymore, it's because elastic spring-like elements stretched beyond their resting length -if it's at resting length, none of the elastic elements in titin are being stretched so that's why there's no passive tension until after resting length -active tension decreases for a while and passive slowly increases, so that causes the total tension to dip a little -then as passive tension is the only tension & constantly increasing, that's all the total tension is (passive only) so it needs to increase also

what is the A band

The darker region, extends the entire length of the thick myosin filaments and includes parts of thin filaments that overlap them

what is a-vO2 difference? How does its value change from rest to maximal exercise?

The difference in blood oxygen concentration between arterial blood and venous blood. As exercise increases, the a-v O2 diff also increases because more oxygen is extracted in the tissues and there is less oxygen in the venous blood.

how does stroke volume relate to blood volumes during the cardiac contraction cycle

The higher the blood volume, the more blood gets returned to the heart (higher VR) the higher venous return, the more preload there is & the more blood is in the left ventricle, aka the more blood can be pumped out. so higher blood volume=higher stroke volume

what is it & are important things to remember about muscle fatigue

The inability to maintain a given exercise intensity (e.g. force, power output, weight resistance) that results in a decrease in work capacity or performance capacity 1) there is no single cause of muscle fatigue 2) the causes of fatigue are event-specific: Bench pressing compared to the end of a marathon are very different. Causes of fatigue can vary depending on the type of exercise(s) involved

what are the goals of warm-ups?

To reduce injury risk and to improve muscle force/torque/power performance

how can training schedule, equipment and the environment be prepared to prevent overuse injuries

Training schedule: • Should be individualized per skeletal maturity and degree of preparedness • Faulty technique/excessive loads applied to growing skeleton Equipment: should properly fit Environment: playing surface should be safe/flat

slide 38: can you predict an HRmax from submaximal data (without reaching an HRmax)?

You can take advantage of the linear relationship in order to avoid a full VO2 max test, only if the heart rate is within predicted bounds

Which of the following is/are a way to process lactic acid (2 points) a. lactic acid is oxidized in skeletal muscle or the myocardium (heart muscle) b. lactic acid is transported into the liver for conversion back to pyruvate and/or glucose c. lactic acid is converted into triacylglycerol d. a and b

a & b oxidize it in the skeletal muscle or the myocardium or transport lactic acid into the liver for conversion back to pyruvate and/or glucose

Your patient is walking on a treadmill. You note that his heart rate is 135 beats per minute. The following occurred to get his heart rate to 135 beats per minute: A. vagal withdrawal B. increased levels of circulating catecholamines C. decreased levels of circulating catecholamines D. reduction of stroke volume below resting values E. A and B

a & b vagal tone is what keeps the sympathetics going, turns off around 110 bpm and switches to sympathetics when sympathetics turn on then catecholamines are released BY ADRENAL MEDULLA

whenever the sarcomere changes, the _________ never does

a band length

sarcomere length changes: eccentric a band length= i band length= h zone length= z to z distance=

a band=no change i=gets bigger h=bigger z-z=bigger

part 4: what is cooperative binding

a cascade of O2 molecules binding to iron atom in one of 4 globin chains of Hb

Resistance-trained muscle fibers have increased total contractile protein and energy-containing compounds, without:

a. Parallel increases in vascular capillarization b. Increased proportion of mitochondria c. Increased concentration of mitochondrial enzymes WHY? look up, slide 134

The following can be said of hemoglobin saturation/desaturation: a. allows an increase in a-v O2 difference without an increase in skeletal muscle blood flow b. Hemoglobin desaturates with increased pH and increased temperature c. Hemoglobin especially desaturates at pO2 levels below 80 mmHg d. Hemoglobin is more saturated with a shift of the saturation curve to the right

a. allows an increase in a-v O2 difference without an increase in skeletal muscle blood flow

You are monitoring your patient's blood pressure while he is walking on the treadmill at a constant speed of 3.5 mph., which equals roughly 3.7 METs. His blood pressure at rest is 120/84. After 3 minutes at this constant workload, his BP is 150/90, after 6 minutes it is 162/95, and after 9 minutes it is 172/105. Based on what you know about the blood pressure response during steady state exercise, what is your assessment of his BP response? a. his SBP and DBP response both represent an abnormal exercise response b. his SBP response is normal, but DBP response is abnormal c. his SBP response is abnormal, but DBP response is normal d. his SBP and DBP response both represent a normal exercise response

a. his SBP and DBP response both represent an abnormal exercise response S/D SBP should increase no more than 7-10 per met so 30 is abnormal since there is 3.7 METs DBP should not increase that much either

You are working with a female competitive weightlifter whom you suspect of using anabolic steroids. Which of the following is NOT a risk factor for this person? a. reduction in LDL and increase in HDL b. increased male secondary sexual characteristics c. increased risk of blood clots d. reduced female secondary sexual characteristics

a. reduction in LDL and increase in HDL because you increase LDL and decrease HDL

Which of the following is FALSE regarding stretching? a. stretching has been shown to increase joint flexibility. b. plastic deformation leads to long-term tissue elongation. c. static stretching prevents injury and improves performance in most athletes d. increased stretch tolerance is more likely to occur than decreased muscle stiffness

a. static stretching prevents injury and improves performance in most athletes STATIC STRETCHING IS BAD

Which fiber type would you expect to be affected least by a lack of oxygen supply? a. Type IIb b. Type IIa c. Type IIx d. Type I

a. type II b To review: the Type 1 (slow, oxidative) fibers would be most affected, followed by (in order) the Type II-a, Type II-x, and Type II-b.

sarcomere length changes: concentric a band length= i band length= h zone length= z to z distance=

a=no change i=gets smaller h=gets smaller z to z=gets smaller

thrombosis

abnormal condition of a blood clot

at what percent does VO2 max decrease on average how does that change if you are sedentary what does the decrease in vo2 max directly correlate to

about 1% each year can be 2% if sedentary loss of muscle mass

slide 27: what is the sinoatrial node's intrinsic rate how is the intrinsic rate altered

about 100-110 bpm, altered based on 3 extrinsic systems: 1) parasympathetic nervous system (vagal) that decrease heart rate and force 2) sympathetics (epinephrine and norepinephrine that increase HR and force) 3) endocrine system (hormones) (epinephrine and norepinephrine) that increase HR and force REMEMBER THAT IT IS THE PRIMARY PACEMAKER

part 2: what is the max exercise a-vO2 difference? acute exercise

about 16-17 mL O2/100mL of blood

what is the normal fat gain in adulthood and how is this reduced

about 2 pounds a year between ages 20 and 40 by being physically active

slide 22: if a person is 70kg and his VO2 is 250 mL O2/min at rest, is this their absolute or relative? why? what is the other VO2?

absolute because absolute is total oxygen consumption expressed in mL/min or L/min relative is mL/kg/min, so you want to factor in more of the weight so you divide (250 mL O2/min)/70kg so the resting VO2 is 3.57 mL/kg/min

Which of the following is true regarding cortisol? a. Cortisol acts as an antagonist to growth hormone b. Cortisol increases blood levels of glucose and free fatty acids c. Cortisol is an insulin agonist d. Cortisol stimulates protein synthesis

b. Cortisol increases blood levels of glucose and free fatty acids

All of the following contribute to heat dissipation EXCEPT: a. radiation b. peripheral vasoconstriction c. evaporation d. conduction e. convection

b. peripheral vasoconstriction

Which of the following is/are true regarding aerobic production of ATP? a. requires oxygen to pick up hydrogen from the Krebs cycle b. requires NAD and FAD to shuttle hydrogen ions c. yields ATP faster than anaerobic production d. occurs primarily in the cytoplasm e. b and c

b. requires NAD and FAD to shuttle hydrogen ions Aerobic ATP production requires NAD and FAD to shuttle hydrogen ions to the electron transport chain, where oxygen is consumed and ATP is produced. Aerobic ATP production produces more ATP than anaerobic ATP production, but at a slower rate.

Which of the following is/are true regarding aerobic production of ATP? a. requires oxygen to pick up hydrogen from the Krebs cycle b. requires NAD and FAD to shuttle hydrogen ions c. yields ATP faster than anaerobic production d. occurs primarily in the cytoplasm e. b and c

b. requires NAD and FAD to shuttle hydrogen ions Aerobic ATP production requires NAD and FAD to shuttle hydrogen ions to the electron transport chain, where oxygen is consumed and ATP is produced. Aerobic ATP production produces more ATP than anaerobic ATP production, but at a slower rate.

What does the research evidence indicate is the best pre-exercise option if a person's primary objective is to prevent injury? a. plyometrics b. warmup c. static stretching d. ballistic stretching

b. warmup

which type of stretching can cause microtrauma?

ballistic stretching

blood pressure is sensed and regulated by

baroreceptors

plant sources of proteins

beans, legumes, cereal grains

slide 19: how do you measure SV based on CO and measured resting HR? use CO=4340mL/min and HR=56bpm

because CO=HRxSV, SV=CO/HR -you have to use mL/min because HR is measured in beats per minute -SV=4340/56=77.5

part 2: when considering CO=HR x SV, what is the relationship between CO and intensity of an exercise? where do you find COmax or Qmax on a graph comparing with vo2%?

because HR and SV both increase with intensity (HR increases linearly and SV starts to level off at about 50%), CO increases as intensity -where VO2 reaches 100%, barely tends to level off

why does measuring skin folds help to predict body comp

because it measures internal fat, whole body density and adipose tissue directly beneath the skin the sum of the skinfolds score indicate fatness indicidual of sums reflect changes after intervention training program

slide 16: why is there so much focus on the left ventricle

because it sends O2 rich blood to BODY TISSUES

what makes weight loss less difficult to maintain (in a community setting)

because regular weighing, advice about diet & physical activity, motivation and group support is needed to be more effective in a community setting

what is the weight loss plateau and why does it happen? what does this have to do with weight loss programs?

because resting metabolic rate decreases following weight loss, and this is the top part of the TEE. this is especially when weight loss is from calorie restriction alone. VO2 (and thus EE) during physical activity correlates with body weight & most strongly with muscle mass; weight loss from calorie restriction alone leads to a loss of muscle mass. IT ACCIDENTALLY REDUCES YOUR VO2 BECAUSE OF DECREASE IN CALORIES ALONE AND NOT ENOUGH EXERCISE Caloric restriction may provide a "starvation" signal to the body, leading to a decreased metabolism to conserve energy End result: calorie-restriction weight loss programs become progressively less effective despite restricted caloric intake also slower than predicted because of energy intake. you literally just slow down the further along you get.

why is the focus on obesity in children

because since 1980s, obesity has tripled & overweight kids and adolescents exhibit higher risk of illness as adults than kids with normal weight

for men and women matched for fat-free body mass, the gender difference % increases when trained in comparison to sedentary for which exercise?

bench press

what are examples of multiple joint types of exercise (second t in FITTVP)

bench press, squat • Involves more complex neural activation and coordination • Thought to be better for muscle power and strength due to larger muscle mass being involved

Insulin is secreted by ______ cells in the ________ in the _________

beta Islets of langerhans (cell clusters in the pancreas) pancreas

what is the difference between beta 1 and beta 2 adreneergic receptors

beta 1: for the heart. beta 2: for the lungs. both postsynaptic, post ganglionic and respond to epi/ne. both release renin and BOTH INCREASE BLOOD PRESSURE

what ergogenic aids reduce and neutralize metabolic biproducts

bicarbonates and sodium citrate

what is the biochemistry (fast, slow, oxidative, glycotic), physiology (fast, slow, fatiguable, resistant), myosin ATPase activity (low or high), twitch contraction time (slow, moderate, fast, very fast), force production (low, med, high, very high) resistance to fatigue (high, moderate/high, intermediate, low) oxidative capacity (high, moderate/high, intermediate, low) glycolytic capacity (low or high) capillary density (high, int, low) myoglobin & mitochondria (low, med, high) color (red or white) motorneuron size (small, med, large, very large) # tubules/sr (little or much) lipid droplets (many, few, none) glycogen granules (few/many) endurance (low, mod, high) primary use max duration OF TYPE II-b

biochemistry=fast glycolytic physiology=fast fatiguable myosin ATPase activity=high twitch contraction time=very fast force production=very high resistance to fatigue=low oxidative capacity=low glycolytic capacity=high capillary density=low myoglobin & mitochondria=low color=white motorneuron size=very large # tubules/sr=much lipid droplets=none glycogen granules=many endurance=low primary use=short term anaerobic, shorter than II-x max duration=less than or equal to 1 min

what is the biochemistry (fast, slow, oxidative, glycotic), physiology (fast, slow, fatiguable, resistant), myosin ATPase activity (low or high), twitch contraction time (slow, moderate, fast, very fast), force production (low, med, high, very high) resistance to fatigue (high, moderate/high, intermediate, low) oxidative capacity (high, moderate/high, intermediate, low) glycolytic capacity (low or high) capillary density (high, int, low) myoglobin & mitochondria (low, med, high) color (red or white) motorneuron size (small, med, large, very large) # tubules/sr (little or much) lipid droplets (many, few, none) glycogen granules (few/many) endurance (low, mod, high) primary use max duration OF TYPE II-x

biochemistry=fast glycolytic physiology=fast fatiguable (but not as much as II-b: intermediate) myosin ATPase activity=high twitch contraction time=fast force production=high resistance to fatigue=intermediate (between II-a and II-b) oxidative capacity=intermediate glycolytic capacity=high capillary density=low myoglobin & mitochondria=medium color=white motorneuron size=large # tubules/sr=much lipid droplets=none glycogen granules=many endurance=low primary use=short term anaerobic, but longer than II-b max duration=less than or equal to 5 mins

what is the biochemistry (fast, slow, oxidative, glycotic), physiology (fast, slow, fatiguable, resistant), myosin ATPase activity (low or high), twitch contraction time (slow, moderate, fast, very fast), force production (low, med, high, very high) resistance to fatigue (high, moderate/high, intermediate, low) oxidative capacity (high, moderate/high, intermediate, low) glycolytic capacity (low or high) capillary density (high, int, low) myoglobin & mitochondria (low, med, high) color (red or white) motorneuron size (small, med, large, very large) # tubules/sr (little or much) lipid droplets (many, few, none) glycogen granules (few/many) endurance (low, mod, high) primary use max duration OF TYPE II-A

biochemistry=fast oxidative glycolytic physiology=fast resistant myosin ATPase activity=high twitch contraction time=moderate force production=medium resistance to fatigue=mod/high oxidative capacity=mod/high glycolytic capacity=high capillary density=intermediate myoglobin & mitochondria=high color=red MORE OXYGEN IN BLOOD=RED motorneuron size=medium # tubules/sr=much lipid droplets=few glycogen granules=many endurance=moderate primary use=long term anaerobic max duration=less than or equal to 30 mins

what is the biochemistry (fast, slow, oxidative, glycotic), physiology (fast, slow, fatiguable, resistant), myosin ATPase activity (low or high), twitch contraction time (slow, moderate, fast, very fast), force production (low, med, high, very high) resistance to fatigue (high, moderate/high, intermediate, low) oxidative capacity (high, moderate/high, intermediate, low) glycolytic capacity (low or high) capillary density (high, int, low) myoglobin & mitochondria (low, med, high) color (red or white) motorneuron size (small, med, large, very large) # tubules/sr (little or much) lipid droplets (many, few, none) glycogen granules (few/many) endurance (low, mod, high) primary use max duration OF TYPE 1

biochemistry=slow oxidative physiology=slow resistant myosin ATPase activity=low twitch contraction time=slow force production=low resistance to fatigue=high oxidative capacity=high glycolytic capacity=low capillary density=high myoglobin & mitochondria=high color=red MORE OXYGEN IN BLOOD=RED motorneuron size=small # tubules/sr=little lipid droplets=many glycogen granules=few endurance=high primary use=long term aerobic max duration=hours

vascular occlusion

blockage of a blood vessel, usually with a clot

part 2: FICK PRINCIPLE: tissue O2 consumption depends on what 2 or things?

blood flow (CO) and O2 extraction (a-vO2 difference) so basically HR, SV and a-vO2 difference

FLIP label the actin and the myosin

blue is thinner than the pink blue is actin myosin is pink

part 4: on average, there is a difference in VO2 max between men and women due to what 3 things?

body fat % hemoglobin a-vO2 difference

slide 45: COmax is a function of __________ and ___________. CO is also the same as

body size and aerobic fitness HR x SV and Q with a dot over it

what is fat free mass

bone, muscle, connective tissue, organ tissue, skin, water

active stretch uses GTO, MS, BOTH

both

are plyometrics concentric or eccentric

both

are proteins synthesized by animals/plants/both

both

do training programs typically include eccentric, concentric or both types of contractions/muscle actions

both

parallel/series/both contribute to passive tension during eccentric actions

both

passive stretch uses GTO, MS, BOTH

both

part 4: when looking at VO2max and age, at what age do males and females VO2maxs start to decline drastically

both around age 18

type II-A ATP comes from ___________ because it relies on __________

both combined oxidative and glycolytic considered fast twitch because partially glycosidic

for type I & type II fibers, do muscle fiber areas increase or decrease after resistance training?

both increase muscle fiber area post trianing because MUSCLES AND TENDONS ARE HIGHLY ADAPTABLE TISSUES THAT RESPOND TO CHRONIC CHANGES IN LOADING

in eccentric actions/exercises, series/parallel/both contribute to passive tension

both parallel and series contribute to passive tension

does hypertrophy occur in males or females & at what age

both sexes at any age

Which of the following is true? a. Weight loss is typically associated with a loss of adipocytes b. Decreased waist circumference corresponds to an increased risk of heart disease c. Increasing caloric expenditure while decreasing caloric intake helps prevent loss of lean body mass with weight loss d. A loss of 3 to 5 pounds per week is recommended for weight loss programs

c. Increasing caloric expenditure while decreasing caloric intake helps prevent loss of lean body mass with weight loss

Plyometric training optimizes power development by: a. increasing GTO sensitivity and decreasing muscle spindle sensitivity b. decreasing GTO sensitivity and decreasing muscle spindle sensitivity c. decreasing GTO sensitivity and increasing muscle spindle sensitivity d. increasing GTO sensitivity and increasing muscle spindle sensitivity

c. decreasing GTO sensitivity and increasing muscle spindle sensitivity

Your 60 year-old would client like to begin a fitness program. His resting HR is 70 bpm; BP is 120/80. You want him to exercise in a target heart rate range of 50-85% of heart rate reserve. HRmax=166bpm HRR = 118bpm - 151.6 bpm He reaches a heart rate of 110 bpm during her exercise session. You would instruct him to: a. discontinue his exercise program b. decrease his exercise intensity c. increase his exercise intensity d. make no changes in his program

c. increase his exercise intensity

The largest component of total energy expenditure is usually: a. thermic effect of activity b. thermic effect of food c. resting energy expenditure

c. resting energy expenditure it's the base of the pyramid

Which of the following is true a. Free weights and variable resistance machines maximally stress the muscle throughout the range b. When matched for force output, eccentric contractions require more ATP than concentric contractions c. Eccentric muscle actions can generate more tension than concentric muscle actions d. Female muscle fibers generate less tension per unit area than male muscle fibers

c. Eccentric muscle actions can generate more tension than concentric muscle actions

Which of the following is NOT true of growth hormone? a. GH activity increases in response to resistance exercise b. GH promotes cell division and cellular proliferation c. GH promotes protein breakdown d. GH slows glucose uptake by tissues e. GH promotes release of lipids from adipose tissue

c. GH promotes protein breakdown you want the proteins

Which of the following is true regarding leptin? a. Leptin is a hormone secreted by the liver b. Low levels of leptin lead to decreased hunger c. Leptin helps regulate appetite and energy expenditure d. Leptin levels decrease with obesity and Type 2 diabetes

c. Leptin helps regulate appetite and energy expenditure not a, secreted by adipocytes not b, increased hunger not d, leptin is still there just mutant

Which of the following will signal the need to break down carbohydrates, fats, and proteins for energy production? (2 points) a. High NADH levels b. Low ADP levels c. Low ATP:ADP ratio d. High NADH:NAD ratio

c. Low ATP:ADP ratio High NADH levels and "High NADH:NAD ratio" both signal to slow macronutrient breakdown, rather than to increase it. Low ADP=high ATP levels=not a signal to break down macronutrients, because breaking it down would mean you would get more ATP if there is not a lot of ATP and a lot of ADP, you want it broken down to get more ATP

Which of the following will signal the need to break down carbohydrates, fats, and proteins for energy production? a. High NADH levels b. Low ADP levels c. Low ATP:ADP ratio d. High NADH:NAD ratio

c. Low ATP:ADP ratio "High NADH levels" and "High NADH:NAD ratio" would have the same meaning, and both would signal to slow macronutrient breakdown, rather than to increase it. Low ADP levels would correspond to high ATP levels, which would not be a signal to increase macronutrient breakdown (which would only serve to further increase ATP levels).

Which of the following is/are true when comparing treadmill to bicycle exercise a. The absolute oxygen expenditure for a given workload on a bike will vary directly with body weight b. The oxygen expenditure per kilogram at a given workload on a bike is similar for all body sizes c. The absolute oxygen expenditure for a given workload on a treadmill will vary directly with body weight d. the oxygen consumption per kilogram at a given workload on a treadmill will vary directly with body weight e. a and d

c. The absolute oxygen expenditure for a given workload on a treadmill will vary directly with body weight

Which of the following is NOT a developmental phase when the potential for adipocyte differentiation (i.e., fat cell hyperplasia) is high? a. puberty b. infancy c. age 25-30 d. in utero

c. ages 25-30

what is the structure of a triacylglycerol, how does each differ?

contains a GLYCEROL BACKBONE and 3 FATTY ACID CHAINS differences in: length of fatty acid chains & degree of SATURATION of fatty acids

plyometrics provide maximal power production by converting ______ energy towards _______ production. what are the advantages and disadvantages of this

converting absorbed energy (stretch) towards active power production (shortening) Advantage: provides maximal power production •Disadvantage: providing maximal power production can cause injury risk

Prehabilitation that emphasizes __________ and ______ can reduce injury from exercise

core strengthening training

Lactate can re-enter the metabolic process via the __________

cori cycle

High cholesterol diets can increase risk of what

coronary heart disease and atherosclerosis

how does physical activity work for longevity (not just vitality)

counters life shortening effects of smoking and excess weight o Reduces death from hypertension by one half o Reduces genetic tendencies towards early death o Decreases mortality rate by 50% for active men whose parents lived < 65 years

does the lactate threshold and OBLA occur earlier for running or cycling

cycling

a bundle of a muscle fiber is a each muscle fiber contains many ________, plus ________ ___________ & ___________ each myofibril contains main ___________

fascicle myofibrils-nuclei, mitochondria, glycogen myofilaments

is glycolysis a fast or slow process

fast

what are type II-b fibers

fast glycolytic (FG) fibers

what are type II-a fibers

fast oxidative-glycolytic (FOG) fibers

A major league baseball pitcher's 90 mph fastball reaches the plate within about 450 milliseconds. What is the primary source of energy for the batter to swing the baseball bat? (2 points)

fast twitch, very short duration =mainly by stored ATP

what are the two types of mass that make up body composition

fat mass and free fat mass

what is an increased core temp from PA generally related to what does this do to the brain

fatigue it makes the core temp 38-40 degrees celcius high brain temp decreases drive to exercise & impairs muscle activation. you literally cannot exercise when you are overheating, your brain stops you & your muscles.

What are unsaturated fats? where do they occur primarily? give examples

fats/lipid whose carbon bonds are not completely "saturated" or have maximum hydrogen this means they have double bonds either monounsaturated or polyunsaturated IN PLANT PRODUCTS: soybean oil, corn oil, canola oil, etc

Stretch tolerance

feel less pain for the same force applied to muscle

when it comes to total muscle torque, females or males create more

females (about 2/3)

fusiform fibers

fibers aligned along long axis of muscle

multipennate fibers

fibers aligned in multiple directions

bipennate

fibers aligned in two separate off-axis directions

unipennate fibers

fibers aligned off-axis, in a single direction

part 1: atria serve as ________ while ventricles serve as ________

filling chambers pumps that eject blood from the heart

sedentary people runs almost twice the risk of developing ________ as the most active individuals

heart disease

What are the effects of the sympathetic nervous system on heart rate, stroke volume, cardiac output, blood pressure?

heart rate up because of vagal tone down & epi & NE released SV down because now more blood needs to be pumped quick & contractability is up too CO slightly increases

cardiac output formula

heart rate x stroke volume

How does the hypothalamus activate cold stress mechanisms (there are 3 responses) what causes what

heat conservation and heat production 1) heat conservation: vascular adjustments. cutaneous cold receptors constrict peripheral blood vessels, & reduces flow of warm blood to body surface & redirects it to core 2) heat production: by muscular activity. Physical activity provides greatest defense against cold (duh, you keep moving to stay warm) Exercise energy metabolism sustains a constant core temperature in air as cold as -30°C 3) heat production by hormonal output: epi and norepi increase heat production during cold exposure. also prolonged cold stimulates release of thyroxine & increases resting metabolism

occurs from excessive heat stress severe involuntary, sustained, and spreading muscle spasms occur during or after intense physical activity, usually in exercised muscles LOCAL TO MUSCLES INSTEAD OF WIDESPREAD

heat cramps

occurs from excessive heat stress occurs from ineffective circulatory adjustments compounded by depletion of extracellular fluid, principally plasma volume from excessive sweating MORE WIDESPREAD

heat exhaustion

most serious and complex problem resulting from excessive heat stress most serious and complex problem; reflects failure of heat-regulating mechanisms from an excessively high core temperature

heat stroke

what reflects a failure of heat dissipating mechanisms- an increase of core temp heat stroke both neither

heat stroke, not core temp

do people adapt better to heat or cold and why

heat, people adapt poorly to cold we are able to mildly adapt over regular, prolonged exposure 1) Heat production does not balance heat loss and the person regulates at a lower core temperature 2) Repeated cold exposure of hands or feet increases blood flow through these tissues during cold stress IT NEEDS TO BE CONSERVED NOT DISSAPATED 3) Shivering occurs at a lower body temperature 4) Improved ability to sleep in the cold 5) Changes in peripheral blood flow distribution

RBC is related to

hematocrit (percentage of blood volume occupied by red blood cells) higher hematocrit % = more RBC = more arterial oxygen concentration = more oxygen to be pulled away by the capillaries= helps with a-vO2 difference

part 2: what is hemoconcentration? how does the CV change it in response to acute exercise? what has a relationship with hemoconcentration and what type is it direct/indirect? what are the net effects?

hemoconcentration=a decrease in the fluid content of blood (plasma), and causes an increase of cell percent of blood - RELATIONSHIP WITH PLASMA VOLUME -as plasma volume decreases, hemoconcentration OCCURS (doesn't increase) -NET effects: increase in red blood cell concentration (GREATER CONCENTRATION, SAME AMOUNT), increase in hemoglobin concentration, increase in o2 carrying capacity (so all good things)

arterial oxygen concentration is related to

hemoglobin (RBC)

REMEMBER WHAT HAPPENS TO CO, HR AND SV WHEN HIGH INTENSITY STEADY STATE UPRIGHT BUILDING ENDURANCE

high intensity=hr goes up because you need more blood and o2 for aerobic activity so sympathetics turn on, sv also goes up because of increased heart contractability (also because of symp), so when both increase CO also has to increase. EVERYTHING UP steady state upright: steady state so CO stays the same, HR slowly goes up because you get more tired and more blood pools in your legs so need to pump more, sv goes down build endurance= doing the same exercise (same speed and intensity) but after a few weeks of practice: CO should stay the same, HR should go down and SV should go up. it's just more blood should be pumped with less pumps needed because that's what endurance does

part 2: is supine Sv higher or lower than standing SV

higher

slide 41: is supine SV higher or lower than standing SV?

higher

slide 41: is supine's EDV higher or lower than standing EDV

higher

a-vO2 difference and cardiac output pre exam review: with decreased a-VO2 difference, you would need a __________ CO in order to maintain the same VO2

higher (change in HR and SV)

what is the frequency in FITTVP for advanced lifters

higher frequency training ~4-6 sessions/week (sessions do not equal day, you can do 2 or more sessions a day)

what is the relationship between relative humidity and effective evaporation

higher relative humidity = less effective evaporation Why? Because relative humidity is the % of maximum water vapor absorbed in the air

part 4: for VO2 max, men have higher/lower Hb and hematocrit due to men producing ________ women have higher/lower HB and hematocrit due to ________ if normalized to body mass (relative), there is a larger/smaller sex difference

higher, testosterone lower, menstruation (loss of blood each month) smaller

what is the main dietary sources of glucose and fructose

honey, fruits, high fructose corn syrup

what is adiponectin? what is it released by? what does it do? how does being obese and diabetic affect this

hormone released by ADIPOCYTES that stimulate glucose utilization and fatty acid oxidation in muscle cells causes an impairment in energy production related to detraining (METABOLIC SYNDROME) in individuals with obesity and/or type 2 diabetes, there is a decrease in adiponectin (related to sociocultural and genetic factors)

what is venous return

how much blood you get back TO the heart after it is pumped. increase in VR=increases EDV & therefore increases SV as well. because stroke volume is EDV-ESV/EDV

what is the effect of static stretch duration on jump height?

look at panopto 87

what is the effect of static stretch duration on force torque and power?

look at slide 86 on panopto

part 3: if ventilation increases proportionally to metabolic needs of muscles , what happens at low exercise intensity in comparison to high intensity

low intensity=only TIDAL VOLUME INCREASES tidal volume=amount of air moved in and out per breath high intensity=tidal volume increases AND RATE OF VENTILATION ALSO INCREASES GRAPH: the heavier the intensity, the higher the pulmonary ventilation (tidal volume and rate of ventilation, aka more are moved in and out per breath and faster breaths) and faster increase in pulmonary ventilations

______ extremities decline more than ______ extremities with age

lower

part 2: is standing EDV higher or lower than supine EDV

lower

kids have lower/higher anaerobic capacity; sustained high intensity activity

lower kids are terrible at long exercises, have no endurance

children vs adults CV characteristics: CO max: lower/higher/the same SV max lower/higher/the same HR max lower/higher/the same blood volume lower/higher/the same Hgb concentration in blood lower/higher/the same total Hgb lower/higher/the same max and submax SBP and DBP lower/higher/the same

lower lower higher (because they are young duh of course they have higher HR) lower lower lower lower

how does aging affect cardiovascular function

lower blood can be pumped from the heart and delivered to the muscle beacause of o Decreased ratio of capillaries to muscle fibers o Decreased arterial cross-section o Reduced peripheral blood flow capacity accompanies ager elated decrease in muscle mass

slide 44: how does stroke volume decrease during exercises? what causes it

lower intensities: increase in HR=decrease in filling time of the LV=slight decrease in EDV=decrease in SV so whenever the heart rate really goes up

part 2: in the upright position, at peak exercise, ESV is highest/lowest

lowest

slide 15: FOR THE HEART lungs=______ and _________ brain and periphery= ______ and _______

lungs=left atrium right ventricle brain and periphery=right atrium left ventricle

what are the actions of insulin & what are the results know the main idea first -inc/dec uptake of glucose from blood -inc/dec glycogen synthesis -inc/dec uptake of amino acids from blood -inc/dec protein synthesis -inc/dec fat breakdown -inc/dec fat synthesis

main function: decrease blood sugar when there is too much & form glycogen in the liver -inc uptake of glucose from blood: result is dec in blood glucose -inc glycogen synthesis: result in glycogen in muscle and liver -inc uptake of amino acids from blood: dec in blood amino acids -inc protein synthesis: increases proteins in tissues -dec fat breakdown: decreases fatty acids in blood -inc fat synthesis: inc in fat stores in tissues

slide 4 what are the 4 components of fitness

muscle performance, motor ability, cardiorespiratory, morphological factors

WHAT IS THE SIGNIFICANT, DIRECT CONTRIBUTOR TO MUSCLE STRENGTH

muscle size

what is passive tension what components are involved: series/parallel/both

muscle stiffness. not being able to reach full ROM because we are too stiff and limited. both

Golgi Tendon Organs (GTOs) Located at ___________ In series with _________ REMEMBER: Sensitive to changes in _____ what does it do to the target muscle when MTU is under tension?

musculotendinous junction EXTRAFUSAL muscle fibers FORCE INHIBITS TARGET MUSCLES

each myofibril contains many

myofilaments

what does the "myoglobin & mitochondria" mean

myoglobin is what delivers oxygen in the blood mitochondria is where the krebs and etc is so type 1, II-a, II-x, II-b

WHAT DO NEURAL FACTORS DO TO LARGE/RAPID STRENGTH GAINS

neural changes are the main contributors to large/rapid strength gains EARLY IN TRAINING, WITHOUT INCREASES IN MUSCLE SIZE AND CROSS SECTIONAL AREA.

What is your total gains? / strength? what does steroids have to do with total gains?

neural factors + hypertrophy on this graph: orange + yellow = red (if you stack the orange on top of the yellow it is the height of the red) -steroids increase your total gains by increasing HYPERTROPHY. it doesn't affect the neural factors but it does cause hypertrophy so the muscles increase in size.

plyometrics are __________ training to increase power and to train the body to accept_______ during athletic activities

neuromuscular increase power increase explosive load during athletic activities

Initial strength gains are mainly due to improved ________

neuromuscular condition

What is the Golgi Tendon Organ? Where is it located? What does it sense?

neuronal protective mechanism in the musculotendinous junction senses when the junction is under tension (p & a) inhibits the MT unit under tension & uses negative feedback inhibition. USED DURING BOTH PASSIVE AND ACTIVE TENSION

slide 4 muscle performance

strength, power, endurance everything you focus on while lifting: how much strength you have, how much you can lift, and for how long

What is stiffness?

stress and strain of a muscle the inhibition of the lengthening of a muscle. you feel stress when more strain is put on it to stretch farther than it wants to It is a change in tension/unit change in length.

stress vs strain

stress is pressure (F/A) strain is change (Lf/Lo) there is no change in the stiffness during stress or strain stiffness is able to withstand higher passive force

Pre-stretching a muscle produces a _______ and _______, both of which increase the ________

stretch reflex elastic coil muscle power

how do you measure stretching intensity?

stretch to the point of discomfort (POD) - Pain tolerance - Avoid reflex spasm Some recent studies attempt to test intensity at a sub-POD intensity

WHAT IS THE OVERALL SUMMARY OF STRETCHING BEFORE AN EXERCISE?

stretching before exercise is more likely to cause injury than to prevent it

Functional Dynamic stretching

stretching exercise that uses sport- specific movements to prepare the body for activity

part 4: what constricts due to a1 and a2 responses

strong constriction of systemic veins, viscera arterioles (like liver and kidney, remember we need o2 for active muscles), and skin & mucuous constriction of also skin and mucuous, sphincter/bladder, coronary, pulmonary, skeletal

what are amphetamines & what do they do is there any evidenceit works

strongly stimulate the CNS • Inhibition/suppression of perceiving and responding to pain and fatigue • Can negatively affect performance for tasks that require mental concentration • Physiological and emotional drug dependency • Drug tolerance with repeated usage no evidence of performance enhancing affects

part 2: what is TPR and how does this relate to MAP and CO

structural resistance to the blood flowing through (constricted v dilated) MAP=Q x TPR as Q increases, TPR slightly decreases

types of disaccharides

sucrose, lactose, maltose

part 4: total lung capacity=

sum of the vital capacity and the residual volume

what are phasic muscles and is this type I or II

superficial, mobility type II

slide 30: does the sympathetics or parasympathetics stimulate catecholamines

sympathetics catecholamines are hormones secreted by the adrenal medulla that affect the sympathetic nervous system and is stimulated by a stress response (STRESS RESPONSE INCLUDES EXERCISE) STRESS=SYMPATHETICS examples are dopamine, epi and norepi

what is human growth hormone

synthetic version of growth hormones that stimulate growth in bones, cartilage, increase fatty acid oxidation and AA breakdown makes up for the GH that secretion decreases with age MUSCLE AND BONE GROWTH

slide 18: what is the 7% rule of thumb for cardiac output at rest

using a person's weight (MUST BE IN kg) multiplied by .07 is around the cardiac output of the person at rest in L/min (absolute not relative) -aka me: 137lbs=62kg, 62 * .07= CO of about 4.34 L/min AT REST YOU CAN ALSO CHANGE TO mL/min by multiplying times 1000-> 4340 mL/min

Normal resting heart rate is between 60-80 beats per min because of: A. epinephrine B. vagal tone C. decreased acetylcholine D. norepinephrine

vagal tone

slide 28: at rest, parasympathetic activity predominates

vagal tone (activity of the vagus nerve) vagal tone is usually 60-80bpm

factors in a-vO2 difference

vasodilation in working muscles • ADP • Tissue hypoxia - vasoconstriction in nonworking tissues - microcirculation of skeletal muscles - hemoglobin saturation curve - myoglobin saturation curve

NITRIC ACID IS A vasodilator or vasoconstrictor

vasodilator nitric oxide signal to vasodilate to increase blood flow to heart and active skeleton muscle

a-vo2 difference is driven by reductions in

venous O2

part 3: what is the relationship ventilation and energy metabolism? what is the ventilatory equivalent for O2?

ventilation matches metabolic rate VE/VO2 (L air breathed / L O2 consumed / min) -how well the control of breathing is matched to body's demand for oxygen

what does proxy measure

ventilation rate -the respiratory exchange ratio (RER) going up

what lipoprotein transports TAGs to muscle and adipose tissue

very low-density lipoproteins vLDL

Flexibility depends on the _______ of muscles, ligaments and connective tissue

viscoelasticity

how does adipocytes change weight loss and weight gain

weight loss: Major change in adipose cellularity is adipocyte shrinkage without change in cell number weight gain: Moderate weight gain enlarges existing adipocytes rather than stimulating new adipocytes so either way, the number of adipocytes do not change when it comes to gaining or losing weight

what are examples of brief intense exercise

weightlifting/powerlifting track sprints & field diving golf american football swim sprints baseball

what is lipoprotein lipase

what facilitates body fat synthesis and storage, central to the setpoint theory. people with greater excess adiposity before weightloss have greater LPL production the more adipocytes the higher level of LPL people with greater adiposity before weight loss have greater risk of regaining lost weight. The more LPLs you have the more adipose you have the more likely you are to regain lost weight.

active insufficiency

when a multi-joint muscle reaches a length (shortened) where it can no longer apply an effective force -what wrist position you would make to punch dave in the face. you dont wanna flex your wrist, it's hard to make a fist when flexing -our maximum active force development tends to be in the mid range of a muscle length that the force development is lesser when maximally shortened when a 2 joint muscle contracts (shortens) across both joints simultaneously

eccentric phase of plyometrics

when muscle-tendon units are rapidly lengthened during stretch • Setting or preloading, as muscle spindles are activate

slide 45: when does CO increase? when does it plateau

with increased intensity (plateau in CO is near the VO2max)

for hypertrophy caused by increased protein synthesis & satellite cell proliferation, how soon are changes in muscle size detectable?

within 3 weeks of training

most common side effects of fatigue during exercise are _____________

within the muscle itself

how does physical activity help for weight maintenance? why do you need it

without physical activity, you rely on resting metabolism and TEF. you need more than that otherwise the scale won't be equal and then you'll constantly gain weight. excess weight gain/regain parallels reduced PA more than increased caloric intake shifts physical fitness shifts the energy balance equation (makes it more equal or easy to lose weight) improves health risk profile

part 4: do women or men have more hematocric? % by volume is roughly equal to the % by ________ mass of hemoglobin (Hb) is _____ of mass of ______ for 100mL of whole blood, women have ______ to ____ g of RBC, ___ to ____ g of Hb, and ____ to _____ mL of O2 men have ______ to ____ g of RBC, ___ to ____ g of Hb, and ____ to _____ mL of O2

women about 36-48%, men about 42-54% mass 1/3 of mass of red blood cells 36-48g of RBC, 12-16 g of Hb (because it's 1/3 the mass of RBC), and 16-21 mL O2 (12gHb x 1.34, 16 x 1.34) 42-54 g of RBC, 14-18 g of Hb, and about 19-24 mL O2

how do you develop endurance

working a muscle to fatigue by -depleting fuel sources -cause the muscle to be unable to meet its O2 demands -stress the muscles ability to remove waste product

part 4: VO2 is directly related to ______ people will vary in their measured VO2 at different grades, but the same/different pattern emerges Increasing grade of a hill or treadmill incline leads to higher/lower VO2 required increased speed leads to increased/decreased VO2 required

workload same (the steps not a straight line) higher VO2 for higher grade increased VO2 for increased speed

do muscles have plasticity or not

yes

what are the anaerobic characteristics of children in comparison to adults -achieve steady state faster/slower/the same -HR at lactate threshold is lower/higher/the same -lactic acid at given VO2 is lower/higher/the same -max blood lactate levels is lower/higher/the same -buffering capacity is lower/higher/the same -lactate threshold is lower/higher/the same

• Faster to achieve steady state i.e. lower oxygen deficit • Higher HR at lactate threshold • Lower lactic acid at given VO2 • Lower max blood lactate levels, but: o lower lactate threshold o decreased buffering capacity OVERALL HAVE LOWER ANAEROBIC CAPACITY BUT CAN SUSTAIN HIGH INTENSITY ACTIVITIES

FITT-VP principle

• Frequency • Intensity • Time • Type • Volume • Progression/Periodization

unit 4 endocrine: what does growth hormone do, where is it released from

• GH promotes cell division and cellular proliferation throughout the body • GH promotes PROTEIN SYNTHESIS, slows CHO (carbohydrate) breakdown, and initiates mobilization & utilization of lipids for energy -released from the PITUITARY GLAND

circuit weight training

• Generally 8-15 different exercises ("stations") • Lift light-moderate weight (e.g. 40-55% 1RM) for as many repetitions as possible in a set time (e.g. 30 secs) •Short rest between stations, e.g. ~15 secs, or no rest • Repeat circuit multiple times for 30-50 minutes of exercise • Benefits: Improves body composition, muscular strength, endurance, and cardiovascular fitness

Eccentric exercise results in:

• High muscle forces • Muscle soreness • Tissue injury - Disorganized myofibrillar pattern especially at the Z discs • Decreased maximum muscle strength after one bout of eccentric exercise - Decreased twitch rate - Slowed rise in tension

weight, reps, & rest intervals of STRENGTH AND POWER BUILDING (FIT IN FITTVP)

• High weight (>85% 1-RM) • Low reps (1-6) • Long rest intervals (>2-3 mins)

slide 10 What are cardiorespiratory limiting factors (when looking at the oxygen transport system)

• How well can the lungs inhale O2 and exhale CO2? • How much O2 can be bound to hemoglobin? (several disorders associated with lack of hemoglobin or red blood cells) • MAIN FACTOR How much blood can the heart transport around the body? HOW WELL CAN THE HEART PUMP THE BLOOD WITH EACH BEAT & NUMBER OF BEATS PER MINUTE • How much O2 can be exchanged at capillaries and consumed by mitochondria? (how much blood is being pumped to the active muscle and what proportion is bound to hemoglobin that can be extracted)

how does insulin change with acute and long term exercise?

• Increased insulin sensitivity • Increased insulin effectiveness • Lower blood insulin levels at rest and during exercise WHICH IS INTERESTING, REMEMBER THAT. HIGHER INTENSITY EXERCISES, THE GREATER RELIANCE ON GLYCOLYSIS

what are the cellular adaptations to endurance training

• Increased metabolic capacity (VO2max) • Increased capillary to muscle fiber ratio • Increased myoglobin • Increased size and number of mitochondria • Increased quantity and efficiency of oxidative enzymes (more oxidative the more endurance, because endurance activities are aerobic)

What changes with resistance training?

• Increased muscular strength, power and endurance • Neural adaptations to ↑motor neuron output •Increased muscle size: hypertrophy •Increased speed and jumping ability • Improved balance and coordination • Decreased body fat • Can improve flexibility

How to Decrease Risk of Epiphyseal Injuries (injuries affecting the growth plate)

• Instruction in proper lifting technique • Gradual progression in training intensity or volume: increase <10% per week • Avoid excessive loads and volumes oBegin with exercises using body weight as resistance oMax lifts should not be done until > 16 y/o especially overhead lifts oResistance no greater than a 10 RM i.e. low resistance, high reps 2-3 sets • Weights usually not used until around 12 y/o • Close adult supervision

precautions/guidelines of stretching frequency?

• Joint irritability is a factor • Some people or muscle groups require longer duration, reps, or frequency

weight, reps, & rest intervals of ENDURANCE BUILDING (FIT IN FITTVP)

• Low weight (<70%) • High reps (>12) • Short rest (30-60 sec)

part 4: what are the physiological limits where one of them has to be met in order to fine true VO2

• Maximum CO • Maximum potential of the pulmonary system, i.e. maximum volume of expired air (VE ): VE = (tidal volume) * (# of breaths/minute) • Maximum oxygen carrying capacity in the blood • Maximum oxygen removal in skeletal muscles: • Mitochondrial enzyme levels and fiber type composition (Type I = highest) • Peripheral diffusion gradients • Capillary density

slide 40: how does heart rate vary? what is the variability?

• Measure of HR rhythmic fluctuation - there is a continuous changes in sympathetic and parasympathetic balance - this occurs when at rest and during exercise • Influenced by many factors - Body core temperature, sympathetic nerve activity, respiratory rate - Analyzed with respect to FREQUENCY (spectral analysis), NOT TIME

weight, reps, & rest intervals of HYPERTROPHY (FIT IN FITTVP)

• Moderate weight (70-85%) • Moderate reps (6-12) • Moderate rest intervals (~ 1-2 mins)

what precautions of resistive movement exercises are different

• Osteoporosis •Inflammation •Pain, e.g. DOMS •Knowledge of equipment & training •Valsalva

what are the general concept variables for resistance programs

• Overload (working the body harder than it normal works) and TNR (training + nutrition + rest) • Individualization • Workout structure • Exercise sequence

indications of isometrics/statics

• Patients/athletes with impaired balance or range of motion (ROM) • Isometric exercise is ideal if joint pain occurs during motion •Core training, e.g. prone planks

Factors That Affect Muscle Endurance

• Predominant muscle fiber type (if type I more than type II endurance is easier) • Muscle strength • Circulation to the muscle - Effect of load - Effect on fiber type • Fatigue • Psychological factors e.g. motivation, mental health • Available fuels (what you eat/drink)

what are the health concerns with trans fatty acids

- Increases harmful low-density lipoprotein cholesterol (LDL) -Decreases beneficial high-density lipoprotein cholesterol (HDL)

other important functions of proteins not including anabolism

-Catabolism (breakdown): energy source for Krebs' cycle (especially during prolonged, moderate- to high-intensity activity) -Gluconeogenesis via the alanine-glucose cycle) -Important recovery fuel

explain how fatty acid is catabolised (broken down) & how much ATP is yielded & what it depends on

-beta oxidation in the mitochondria splits FA into 2-carbon acyl fragments -the 2 carbon acyl fragments are converted into acetyl coA -krebs cycle and ETC starts & makes atp, nadh and fadh2 -TOTAL ATP YIELD DEPENDS ON THE # OF 2 CARBON ACYL FRAGMENTS THERE ARE. IF THERE ARE 18-CARBON FA, 147 ATPS ARE PRODUCED

explain how glycerol is catabolised (broken down) & how much ATP 1 molecule of glycerol yields

-can be converted into pyruvate vs glycolysis -then pyruvate goes to the mitochondria for Krebs' cycle -each molecule of glycerol yields 19 ATP through glycolysis and krebs cycle

how is fibrous material resistant to breakdown by human digestive enzymes?

-cellulose is INSOLUBLE & passes through the GI tract undigested -goes through slow nutrient absorption, causing insulin secretion to go DOWN -SOLUBLE fiber can FERMENT in the large intestine -byproducts of soluble fiber fermentation can lower LDL/bad cholesterol

what is a carbohydrate: their structural unit, general chemical formula, dietary source of it & code words on food labels

-saccharide -Cn(H2O)n ex: glucose C6H12O6 -mainly plants: fruits & their juices, starchy veggies like potatoes and beans -sugar, sucrose, high fructose corn syrup, dextrose

Four major functions of lipids:

1) Energy source and energy reserve• Largest energy density (kcal per unit weight) • Stores and transports easily 2) Protect vital organs 3) Provide thermal insulation 4) Transport vitamins and suppress hunger

what are problems that can occur during/after glycolysis & what are the solutions

1) Pyruvate backs up in the cytosol if it can't get into mitochondria 2) Not enough NAD+ back in step 6 THE STOPGAP SOLUTION: -change pyruvate to lactate this allows NAD+ to be returned & glycolysis can continue to RAPIDLY produce a net of 2 ATP glucose

explain the dynamics of lipid mobilization

1) lipase catalyzes (cause or accelerate (a reaction) by acting as a catalyst) TAG breakdown into glycerol and fatty acids 2) Free fatty acids (FFAs) from adipocytes bind to albumin & travel through the blood 3) energy is released when TAGs degrade to glycerol and fatty acids

what is the equation for atp to adp

ATP + H2O ---atpase---> ADP + Pi

what happens when lactate is made from pyruvate when the pyruvate can't get to the mitochondria or gets backed up, what does it allow.

Converting pyruvate to lactate allows glycolysis to continue in the cytosol

cholesterol is a _________ that exists only in ________

Derived lipid animal tissue

what is lactose and what food is it found it

Lactose = glucose + galactose found in ONLY MILK not plants

Compound lipid

TAG components combined with other chemicals phospholipids, glycolipids, and lipoproteins

what does the ratio of LDL to HDL do

The amount and ratio of LDL and HDL are more meaningful indicators of risk than total cholesterol

Phospholipid & what are its 4 functions

a compound lipid where fatty acid joins to phosphate group and nitrogen-containing molecule 1. Interact with water & lipid to modulate fluid movement across cell membranes 2. Maintain structural cell integrity 3. Play important role in blood clotting 4. Provide structural integrity to the insulating sheath surrounding nerve fibers

energy (in the body)

ability to do work-in the body, means converting the energy stored in chemical bonds into mechanical energy

how much glycogen as carbohydrate is stored in the body? how much in muscles/in the liver?

about 2000kcal muscle about 400g glycogen liver about 90-100g glycogen

Stored ATP & phosphocreatine (PCr) provide _____ seconds of max-effort anaerobic energy

about 30 seconds

what is the primary function of protein

anabolism-building and repairing body tissues

how do you classify what type of carbohydrate it is what are the 3 classifications

based on the number of saccharide units: 1, 2 or 3 or more saccharide units 1=monosaccharide 2=disaccharide 3 or more=polysaccharide

humans can/cannot synthesize amino acids

can synthesize some but not all

glycogenesis

carbohydrate conversion where glycogen synthesis from glucose (Glucose → Glycogen)

Three basic energy sources & their macronutrients

carbohydrates=simple sugars proteins=amino acids fats=glycerol+fatty acids

what lipoprotein transports lipid and vitamins A, D, E, & K

chylomicrons

Lipoproteins & the different types

compound lipid-protein molecule joined with a TAG or phospholipid 1) High-density lipoproteins (HDL): "good" cholesterol 2) Low-density lipoproteins (LDL): "bad" cholesterol 3) Very low-density lipoproteins (vLDL): transport TAGs to muscle and adipose tissue 4) Chylomicrons: transport lipid and vitamins A, D, E, & K

how much atp is yielded from triaglycerols (TAGS) & how

ex: TAG with glycerol backbone and 3 stearic acid chains (18-carbon FA) 1 molecule of glycerol=glycolysis+citric acid cycle pathways=19ATP per molecule neutral fat 3 molecules of 18-carbon fatty acid: B-oxidation + citric acid cycle pathways= 441 ATP TOTAL: 460 ATP

Glycogenolysis

glucose formation from glycogen, i.e. breakdown polysaccharide storage molecule (Glycogen → Glucose)

Gluconeogenesis

glucose synthesis largely from structural components of noncarbohydrate nutrients (Protein → Glucose)

types of monosaccharides

glucose, fructose, galactose

Glucose is stored as _____ in the liver and muscle

glycogen

What do HDLs do

has a protective effect against heart disease

what is phosphocreatine

high energy compound formed and stored in muscle cells PCr serves as a "reservoir" for high-energy phosphate PCr concentration is about 4-6x greater than the body's stored ATP concentraion Exhausting all of your PCr results in max-effort ATP production for roughly 30 seconds

what's the basic unit of a carbohydrate

monosaccharide

how is protein metabolized

nitrogen must be removed from the amino acids before catabolism occurs-this is called DEAMINATION or removal of amine (NH2) group then the carbon skeletons have 3 metabolic options: 1) gluconeogenesis wia alanine-glucose cycle 2) energy source 3) fat synthesis

what are the sources of ATP being resynthesized continuously

phospagen system glycolysis/glycogenolysis mitochondrial respiration

what are proteins

polymer of amino acids with specific biochemical functions, structural or enzymatic

what happens when pyruvate enters the mitochondria

pyruvate is in the mitochondria, & this is the biggest ATP payoff phase 1) goes through the krebs/citric acid cycle 2) use the H+ ions to produce ATP in the ETC

what is the recommended carbohydrate intake for a 70kg (155lb) person that is SEDENTARY

roughly 300g/day or 40-50% of total daily calories

what is the recommended carbohydrate intake for a 70kg (155lb) person that is PHYSICALLY ACTIVE

roughly 400-600g/day, or ~60% of total daily calories

what is the recommended carbohydrate intake for a 70kg (155lb) person that is AN ATHLETE

roughly 70% of total daily calories, up to 8-10 g/kg

what are the 3 kinds/types of lipids

simple lipids/triacylglycerols (TAG)-oils & fats compound lipids derived lipids-cholesterol

starting molecules, ending molecules, ATP production (Net) of the ETC

starting molecules: 10 NADH + H+ (2 from glycolysis 8 from krebs) 2 FADH2 from krebs ending: 10NAD+ 2 FAD ATP production: 25 (5 per pair of NADH) , 3 (3 per pair of FAD) TOTAL 32 ATPS

starting molecules, ending molecules, ATP production (Net), & what goes to the ETC after krebs cycle

starting=2 pyruvates that turn to 2 acetyl coA ending=back to 2 acetyl coA Net ATP=+2 goes to ETC: (8 NADH + H+) + (2 FADH2)

what is starch

storage form of carbohydrates in plants "complex carbs"

what is glycogen

storage polysaccharide in animals

does carb ingestion benefit athletic performance? why or why not

yes Carbohydrate-deficient diets deplete muscle & liver glycogen and NEGATIVELY affect performance in short-term anaerobic activity and prolonged intense aerobic activities