Exercise Physiology & Fitness Flashcards

1
Q

Exercise Physiology

A
  • The study of the effects of exercise on the body.
  • Body’s responses and its adaptations to different exercises.
  • Range from system to subcellular level.
  • Can be short-term or is long-term.
  • Population served.
  • Elite performers and people of all ages and abilities.
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2
Q

Examples of Areas of Study

A
  • Effects of various exercises on various systems of the body.
  • Relationship of energy metabolism to performance.
  • Effects of environmental factors on physiological responses to exercise and performance.
  • Effects of individual differences on fitness development and performance.
  • Effectiveness of various rehabilitation programs.
  • Effects of performance-enhancing drugs on performance.
  • Health and therapeutic benefits associated with physical activity.
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3
Q

Physical Activity and Health

A
  • Chronic diseases are a major threat to health today.
  • Hypokinetic diseases.
  • Diseases caused by insufficient physical activity, often in conjunction with inappropriate dietary practices.
  • Coronary heart disease, hypertension, osteoporosis, non insulin-dependent diabetes,
    chronic back pain, and obesity.
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4
Q

Physical Inactivity and Health

A
  • Inactivity is a risk factor for several diseases.
  • Individuals who lead a sedentary life have
    increased risk of morbidity and mortality.
  • Inactive individuals have almost twice the
    risk of coronary heart disease as those
    who are active.
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5
Q

Physical Fitness

A

Ability of the body’s systems to function efficiently and effectively.
- Health-related components
- Skill-related components

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6
Q

Health-related components

A
  • Body composition.
  • Cardiorespiratory endurance.
  • Flexibility.
  • Muscular endurance.
  • Muscular strength.
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7
Q

Skill-related components

A
  • Agility.
  • Balance.
  • Coordination.
  • Power.
  • Reaction Time.
  • Speed
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8
Q

Health Benefits

A
  • Management of stress.
  • Socialization through participation in physical activities.
  • Improved overall general motor performance.
  • Increased energy and resistance to fatigue.
  • Mitigation of the debilitating effects of old age or retention of a more desirable level of health for a longer period
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9
Q

Principles of Fitness
Training

A
  1. Principle of Overload
  2. Specificity Principle
  3. Progression Principle
  4. Reversibility Principle
  5. Principle of Variation.
  6. Principle of Reversibility.
  7. Principle of Individuality.
  8. Principle of Recovery.
  9. Principles of Safety.
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10
Q

Principle of Overload

A

To gain improvements in health and fitness an
increased workload must be placed on the body.

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11
Q

Specificity Principle

A
  • Training must occur with the specific muscle or
    body part we are attempting to improve
  • To improve a particular fitness or skill component,
    we must select a training modality that is as close in
    action as it can be to the target task
  • Specific activities and exercises cause specific
    physiological responses
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12
Q

Progression Principle

A
  • The stimulus must be periodically increased
  • After a period of training, the load that previously created a level of stress will no longer be
    adequate
  • Various ways to increase load, depending on fitness level and the method of training
    • Beginners: gradual increase from one training cycle to next, in small steps
  • Overload should be applied gradually and steadily increased as the body adapts.
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13
Q

Reversibility Principle

A
  • “Use it or lose it”: Inactivity leads to gradual erosion of benefits achieved.
  • Extended training interruptions result in stagnation or a temporary decline in performance
  • Detraining effects can be reversed when training resumes
  • While rest periods are necessary for recovery, extended periods can have a negative effect
  • Detraining period length and the training status dictate how is lost
  • Cardio respiratory and muscle endurance decline faster than max. strength and power
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14
Q

Principle of Variation

A

Helps maintain individuals’ interest and provides a change of pace while continuing to make progress toward desired goals

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15
Q

Principle of Reversibility

A

“Use it or lose it”: Inactivity leads to gradual erosion of benefits achieved

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16
Q

Principle of Individuality

A

Individuals respond differently to exercise and will vary in their rates of improvement and levels of achievement

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17
Q

Principle of Recovery

A

Rest allows the body to recover and adapt to the the changes placed on it

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18
Q

Principles of Safety

A

Safety is of paramount concern

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19
Q

Planning a Fitness Program

A
  • Threshold of Training.
  • Target Zone
  • Needs and goals of the individual
  • F I T T Formula
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20
Q

Threshold of Training.

A

Minimal level of exercise needed to achieve desired benefits.

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21
Q

Target Zone

A

Defines the upper limits of training and the optimal level of exercise.

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22
Q

Needs and goals of the individual.

A

Program should meet the goals of the individual.

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23
Q

F I T T Formula

A
  • Frequency: How often should I train this component?
  • Intensity: How hard do I need to work to achieve a benefit?
  • Time: How Long Should I train for?
  • Type: What activities Should I Do?
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24
Q

Training Frequency

A
  • Number of times exercise sessions per week
  • Depend on an individual’s goals, abilities, fitness level, and sport
  • To maintain fitness level: 2-3
  • To improve fitness level: 4-6
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25
Q

Training Intensity

A
  • Degree of effort put forth during exercise, that
    is, how hard
  • Needed to improve fitness level
  • Cardiorespiratory fitness: 50-85% of max heart
    rate
  • Strength training: resistance, number of reps
  • Work-to-rest ratio
    • e.g., 1:2
    • Higher intensity  longer rest
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26
Q

Training Time

A
  • Total time devoted to developing fitness
  • Based on session duration
  • Training volume
    • Element of training time
    • Depends on activity type
    • e.g., total running distance
    • e.g., total number of reps
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27
Q

Type Activity

A
  • Formal fitness activities
    • Main goal to develop fitness
  • Informal fitness activities
    • Main goal is the social aspect
  • It is important to set specific goals to maximize training experience
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28
Q

FITT Formula for Cardiorespiratory Endurance

A
  • Frequency:
    3 to 5 times per week
  • Intensity:
    55%-90% of maximal heart rate (HR sub max)
    or
    40% - 85% heart rate reserve (HRR)
  • Time:
    20 to 60 minutes
  • Type:
    Aerobic activities, whole-body exercises
29
Q

Heart Rate

A
  • HRmax = 220 beats per minute - age
  • Target Zone = 55% to 90% HRmax
  • Lower threshold target HR = HRmax x 55%
  • Upper threshold target HR = HRmax x 90%
30
Q

Heart Rate Formulas

A
  • maxHR = 220 - age
  • HR reserve = maxHR - beats/min
  • Lower Target HR Zone = (HR reserve x 50%) + beats/min
  • Uppper Target HR Zone = (HR reserve x 85%) + beats/min
  • Target HR Zone = _____ (Lower) to ____ (Upper) beats/min
31
Q

Body Composition

A
  • Percentage of body weight composed of fat as compared with fat-free or lean tissue.
  • Physically fit person typically has a lower percentage of body
  • Unhealthy to too high or too low fat content
    • Obesity is associated with numerous health problems
  • Body composition is influenced by nutrition and physical activity.
  • Testing: calipers that measure the thickness of skinfolds in various parts of the body
  • Energy balance is important to achieving a favorable body composition
32
Q

Processes through which energy is expended:

A
  • Basal metabolism, or maintenance of essential life functions.
  • Work, including exercise.
  • Excretion of body wastes.
33
Q

Three Energy Systems

A
  • Immediate Energy: Phosphagen System
  • Short-term Energy: Glycolytic System
  • Long-term Energy: Oxidative System
34
Q

Short-term, high intensity activities

A
  • Mainly phosphagen and glycolytic system
  • Jumping, throwing, sprinting
35
Q

Long-lasting, low to moderate intensity activities

A
  • Mainly oxidative system
  • Marathon, triathlon
36
Q

Between these 2 extremes

A
  • Shifts
  • 6-9 min @high intensity: ½ glycolytic, ½ oxidative
  • UP duration, UP oxidative
37
Q

Improving Body Composition

A
  • Decreasing percentage of fat
  • Follow sound practices
38
Q

Decreasing percentage of fat

A
  • Decrease caloric intake through diet.
  • Increase caloric expenditure through physical activity and exercise.
  • Moderate decrease in caloric intake and moderate increase in caloric expenditure.
39
Q

Follow sound practices

A
  • Obsession with weight loss, in conjunction with many other factors, may contribute to the
    development of an eating disorder.
  • Approximately, 1 million Canadians have a diagnosis of an Eating Disorder, such as Anorexia Nervosa (AN), Bulimia Nervosa (BN), Binge Eating Disorder (BED) (Statistics Canada 2016)
40
Q

Muscular Strength

A

Ability of a muscle or muscle group to exert force against a resistance.
- Absolute strength: total force applied against a resistance in a single effort
- Relative strength: takes body mass into account: (absolute strength) / (body mass)

41
Q

Muscular Endurance

A
  • Ability of a muscle or muscle group to exert force repeatedly or over a
    period of time.
  • Contribute to the maintenance of proper posture and protect joints.
  • Production of power to enhance performance
42
Q

Testing Muscular Strength

A
  • Grip dynamometer
  • One-repetition maximum (1 RM)
    • Weigh moved in a single maximum effort
43
Q

Resistance training terminology

A
  • Isometric Exercises.
  • Isotonic Exercises.
  • Isokinetic Exercises.
44
Q

Isometric Exercises.

A
  • Muscle exerts force against an immovable
    object.
  • Static contraction.
45
Q

Isotonic Exercises.

A
  • Force is generated while the muscle is changing in length
  • Concentric and eccentric contractions
46
Q

Isokinetic Exercises.

A

Contractions are performed at a constant velocity

47
Q

FITT Formula for Muscular Strength

A
  • Frequency:
    3 days per week
  • Intensity:
    1 to 8 repetitions, 75-80 1RM
  • Time:
    1 to 5 sets
  • Type:
    Isotonic or progressive resistance exercises; can also use isometric and isokinetic exercises.
    Free weights, body weight, strength training
48
Q

FITT Formula for Muscular Endurance

A
  • Frequency:
    No limit
  • Intensity:
    8 to 20 repetitions, 30-60% 1RM
  • Time:
    Whatever it takes to complete the reps
  • Type:
    Isotonic or progressive resistance exercises; can also use isometric and isokinetic exercises.
    Free weights, body weight, strength training
49
Q

Training Muscular Strength

A
  • Give at least 48 hours to rest and adapt
  • Include free weights, strength training machines, body weight, medicine balls.
  • Max 8-12 reps to muscular failure
  • High resistance (75-80% 1RM) and low repetitions
  • Exercise variety and order also play a role.
50
Q

Training Muscular Endurance

A
  • Circuit training, free weights, exercise machines, body
    weight
  • 15-30 repetitions to fatigue
  • Muscular endurance test
  • Push-ups, chin-ups, curl-ups
  • Max. number of repetitions per time
51
Q

Flexibility

A
  • Ability of a joint to move through its full range of
    motion
  • Determined by joint structure and to a lesser
    extent by muscle elasticity and length
  • Influenced by age, sex, and inactivity
  • Training: ≥3 x per week and equally at both sides
  • Testing: sit-and-reach test (forward flexion)
52
Q

F I T T Formula for Muscular Flexibility

A
  • Frequency:
    Most days of the week
  • Intensity:
    Stretch past the normal length until resistance is felt; before feeling pain, carefully monitored
  • Time:
    Hold the stretch 5 to 10 seconds initially, building to 30 to 60 seconds
  • Type:
    Static, dynamic, PFN
53
Q

Types of stretch

A
  • Ballistic Stretching
  • Static Stretching
  • Contract-relax Technique
  • Dynamic Stretching
54
Q

Ballistic Stretching

A

Momentum generated from repeated bouncing to stretch the muscle

55
Q

Static Stretching

A
  • Slowly moving into a stretching position and holding for a certain period of time.
    • 10 to 30 seconds; 5 times.
  • Cool-down
56
Q

Contract-relax Technique

A
  • Relaxing of the muscle to be stretched by contracting the opposite muscle.
    • For example, hamstrings/quadriceps.
57
Q

Dynamic Stretching

A
  • Active stretching; increases blood flow and range of motion
  • Warm-ups
58
Q

Environmental Considerations

A
  • Hot and humid weather
  • Extreme cold weather
59
Q

Hot and humid weather

A
  • Use extreme caution.
  • Can lead to heat cramps, heat exhaustion, heat stroke.
  • Fluid replacement.
  • Acclimatization.
60
Q

Extreme cold weather

A
  • Heat conservation.
  • Can lead to hypothermia and frostbite.
61
Q

Nutrition and Fitness

A
  • Nutrients
  • Maintaining water balance is important.
  • Well-balanced diet is necessary to obtain all the nutrients required by the body.
  • Canada Food guide
62
Q

Nutrients

A
  • Carbohydrates
  • Fats
  • Proteins
  • Vitamins
  • Minerals
  • Water
63
Q

Forms of Performance-Enhancing Drugs

A
  • Mechanical.
  • Psychological.
  • Physiological.
  • Pharmacological.
  • Nutritional
64
Q

Caffeine

A
  • Standard up to 6 to 8 cups
    of coffee.
  • Enhances tension development, increased alertness, decreased perception of fatigue, and
    increased endurance performance.
  • Side effects:
    Very rapid heart rate, diuresis, insomnia, nervousness, diarrhea, and anxiety.
65
Q

Carbohydrate Loading

A
  • Followed in endurance events lasting 60 to 90 minutes or longer in order to maintain pace and delay fatigue
  • Pre-event meal:
    1 to 5 grams of carbohydrate per kilogram of body weight 1 to 4 hours prior to event.
66
Q

Hydration, Energy, and Sports Drinks

A
  • Water:
    4 to 6 ounces for every 15 to 20 minutes of exercise.
  • Sports and/or energy drinks:
    Add fluid as well as replace lost electrolytes and supply
    additional carbohydrates.
67
Q

Creatine

A
  • Used in an effort to increase stores of muscle phosphocreatine and have more fuel available
    to support short, high-intensity activity.
  • Used in conjunction with a resistance training program to maximize muscle strength and increase fat-free mass
68
Q

Anabolic Androgenic Steroids

A
  • Synthetic forms of testosterone.
  • Testosterone secreted by testes is responsible for the development of masculine
    characteristics and promotion of growth of tissue, muscle mass, weight, and bone.
  • Taken orally or injected.
  • Serious side effects, some irreversible, associated with steroid use.
  • Chronic use includes increased risk of heart disease, liver tumors, cancer, hypertension, mood
    swings, and aggressive behavior