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AL-Exercise Physiology > Exam 2 > Flashcards

Exam 2 Flashcards

(102 cards)

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1
Q

most important muscle of inspiration

A

diaphragm

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2
Q

true or false: muscular effort is required during expiration at rest

A

false; expiration only becomes active during exercise

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3
Q

what is the most important variable contributing to airway resistance?

A

Diameter of the airway (how open the conducting zone is)

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4
Q

max amount of air one can breathe in and out in one breath

A

vital capacity

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5
Q

amount of air breathed in and out at rest?

A

tidal volume

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6
Q

measuring ________ will tells us a lot about potential performance gains

A

vital capacity (max amount of air that can be breathed in and out with one breath)

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7
Q

with exercise, the body’s ability to transport O2 incr because……

A

of an increase in the number of hemoglobin in the blood

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8
Q

what increases 14 days after beginning an exercise program?

A

the number of hemoglobin and the number of mitochondria in the muscle cells

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9
Q

how does ventilation respond to exercise?

A

breathing increases suddenly at the beginning and then rises to steady state

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10
Q

point at which no more air can be breathed in per breath, when the lungs are working at the max level

A

Ventilatory threshold (close to 100% VO2 max)

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11
Q

increasing the capillary to fiber ratio in the muscle will do what?

A

increase oxygen to the muscle by increasing the area for diffusion

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12
Q

moving air into and out of the lungs

A

ventilation

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13
Q

movement of oxygen into the blood

A

diffusion

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14
Q

FITT Stands for what

A

Frequency, Intensity, Type, Time

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15
Q

what is the most important “letter” in FITT

A

I–> Intensity is always the most important factor

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16
Q

concentric contractions are for?

A

power and speed

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17
Q

eccentric contractions are for?

A

strength and muscle size

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18
Q

what is the most important “principle of training?”

A

Overload Principle (something must be trained at a level that one is not normally accustomed to for training adaptations to occur)

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19
Q

what is the progression principle?

A

for adaptations to continually occur, the resistance must be continually modified. you cannot do the same thing over and over and expect to see results. have to keep updating the workout plan and “progress” it.

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20
Q

what is the principle of diminishing returns?

A

performance gains are related to the level of training experience of the individual. the less fit see more improvements than fitter people because they have more room to improve

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21
Q

how fast can you lose gains?

A

3-5 weeks

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22
Q

large wall that prevents mixing of blood between the two sides of the heart (helps with efficiency)

A

intraventricular septum

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23
Q

what is the primary purpose of the cardiovascular system?

A

to deliver adequate amount of oxygen and remove waste from the body

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24
Q

the number of times the heart beats per min

A

heart rate

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25
volume of blood pumped per beat of the heart
stroke volume
26
what is the most important component of vo2
cardiac output
27
what are the 2 major adjustments of blood flow that occur to meet oxygen demands in working muscles
1. ) increase in cardiac output | 2. ) redistribution of blood flow from inactive muscles to working muscles (shunting blood to where it is needed)
28
how is the heart muscle different from skeletal muscle? 2 things
1. ) all muscle fibers are connected (whole muscle contracts when one muscle is stimulated) 2. ) there is only type I fibers (highly aerobic)
29
refers to the repeating pattern of contraction and relaxation of the heart
cardiac cycle
30
the force exerted by blood against the atrial walls and is determined by how much blood is pumped and the resistance to blood flow
blood pressure
31
why does systolic go up during exercise
shunting
32
difference between the systolic and diastolic pressure
pulse pressure
33
average pressure during a cardiac cycle
mean arterial pressure (MAP)
34
what constitutes HBP
anything over 140/90
35
is HR or SV controlled by the SA node?
Heart Rate
36
how is stroke volume regulated?
1. ) end-diastolic volume (how much blood is in the heart at rest) 2. ) aortic BP 3. ) strength of ventricular contraction (how much blood can be ejected)
37
the study of blood flow and the relationship between pressure, flow, and resistance
hemodynamics
38
how does blood flow increase during exercise? 2 things
1. ) increase in blood pressure | 2. ) decrease in peripheral resistance
39
what is the most important factor in determining resistance to blood flow is?
the radius of the blood vessel (more open the vessel is, the easier it is for blood to flow thru)
40
max HR happens at when
VO2 max
41
stroke volume increases linearly with intensity and then plateaus at what percentage of vo2 max?
40% of vo2 max
42
the increases in Cardiac Output is due to what after 40% of VO2 max
Heart Rate
43
true or false: there is a linear increase of blood pressure as vo2 max incr
true
44
what increases at the onset of exercise
SV, HR, CO
45
what increases within the first second after exercise begins
heart rate
46
what two things increase linearly (direct proportion) to vo2 max?
heart rate and cardiac output
47
what 5 things can limit oxygen consumption (vo2 max) during activity
1. ) lung size 2. ) hemoglobin content 3. ) stroke volume 4. ) capillary length/density 5. ) volume of mitochondria
48
determining the basic need of the individual and what they are trying to accomplish (starting point)
needs analysis
49
determining the primary energy source used during the activity
physiological analysis
50
determines specific joint angles and muscles used in the activity
biomechanical analysis
51
part of the needs analysis that focuses on ROM, muscular action, resistance, and velocity used in the sport
biomechanical analysis
52
primary concern is locating previous sites of injury
medical analysis
53
require a coordinated action of multiple muscle groups
structural exercises
54
isolate a single joint or muscle group
body-part exercises
55
do structural or body-part exercises simulate sport activities better
structural
56
do structural or body-part exercises help teen development more
structural
57
do structural or body-part exercises have more advanced lifting techniques
structural
58
why is training from large muscle groups to small muscle groups a good idea?
to avoid fatigue so that muscles can achieve maximum intensity
59
using opposite muscle groups in an alternating fashion with little or no rest in between exercises (like circuits)
supersetting
60
performing alternating exercises for the same muscle group with little or no rest in between
compound setting
61
what is the most important variable in resistance training
exercise intensity
62
what is the focus of intensity in resistance training?
the overload principle
63
how long does it take the ATP-PC system to replenish stores in the body?
2.5-4 minutes
64
how long should the rest period be when you want to see gains in hypertrophy/muscle mass for the ATP-PC system
1-1.5 minutes
65
how many sets should you do for resistance training
3-8 sets
66
how many reps should you do for resistance training
variable
67
how many training sessions a week for improvement?
3+ times per week
68
how many training sessions a week for maintenance
1-2 times per week
69
mode of training where a muscle contraction with no movement occurs
isometric training
70
advantages of isometric training
strength and endurance incr
71
disadvantages of isometric training
strength only increases at the angle of contraction
72
mode of training where muscle contraction with movement occurs
isotonic training
73
mode of training that produces most sport specific results
isotonic training
74
disadvantages of isotonic training
soreness and increases risk of injury
75
an increase in vertical occurs due to an incr in _____ and _____
muscular power and fiber recruitment
76
how does resistance training affect body composition?
increased muscle mass will increase natural metabolism and cause more calories to be burned at rest (will result in a decr in body composition but not weight)
77
how does resistance training affect flexibility?
too much hypertrophy can create a physical block for ROM
78
idea is to allow athletes to perform at a maximal level for an extended period of time
anaerobic conditioning
79
alternative short bursts of sprinting with jogging on varying terrains
fartlek training
80
running speed is an interaction between _______and ________
Stride length and stride speed
81
the ability to react to changes in direction without loss of speed or accuracy
agility
82
represents the balance between lactate rate of production and its rate of removal
lactate threshold
83
when all the oxygen being brought to the muscle is being used to remove the lactic acid instead of producing ATP
lactate threshold
84
how frequent should you be engaging in an endurance program?
debatable. pick a program that is right for you
85
MHR=
220-age
86
HRR=
MHR-RHR
87
Target HR=
(HRR x intensity) + RHR
88
training multiple energy systems and performing various types of training simultaneously
concurrent training
89
training the body differently during different part of the season
periodization
90
aim is to achieve peak condition at the onset of the season
periodization
91
part of periodization involved with: preventing excessive weight gain, maintaining muscular strength/endurance, maintaining ligament and bony integrity, and maintaining a reasonable skill level for the specified sport
off season training
92
what type of exercises should be done during the off season?
variety, low intensity with high volume, designed for the individual, concentrate on fitness areas where the athlete may be weak
93
what type of training should be done in the preseason?
maximize dominant energy systems, gradual shift from low intensity to high volume and high intensity, strength building, sport specific, and exercises that are designed to produce strength size and power.
94
what is the major different between off season and preseason conditioning
the intensity (high intensity but less volume in preseason)
95
what is the main goal of in season training?
To maintain fitness level achieved during preseason conditioning. maintaining is the key!!
96
name 3 common training mistakes
overtraining, undertraining, using exercises that are not sport specific, failure to taper prior to competition, and failure to plan long term training schedules
97
can predispose yourself to illness
overtraining
98
exercises that stretch and then shorten the muscle to accelerate the body or limb (works on power)
plyometrics
99
should you start a novice person with plyometrics?
no...make sure they have a reasonable strength base
100
what is the most common way to tear a muscle
putting a cold muscle thru an eccentric contraction
101
should you add weight to plyometric activities?
no...body weight only
102
what is a goal of plyometric training
to try to improve the neuromuscular system reaction time to increase speed of reaction and the brain's awareness of where the body is in space

AL-Exercise Physiology (1 decks)

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