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AL-Exercise Physiology > Exam 2 > Flashcards

Exam 2 Flashcards

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
Q

volume of blood pumped per beat of the heart

A

stroke volume

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26
Q

what is the most important component of vo2

A

cardiac output

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27
Q

what are the 2 major adjustments of blood flow that occur to meet oxygen demands in working muscles

A
  1. ) increase in cardiac output

2. ) redistribution of blood flow from inactive muscles to working muscles (shunting blood to where it is needed)

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28
Q

how is the heart muscle different from skeletal muscle? 2 things

A
  1. ) all muscle fibers are connected (whole muscle contracts when one muscle is stimulated)
  2. ) there is only type I fibers (highly aerobic)
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29
Q

refers to the repeating pattern of contraction and relaxation of the heart

A

cardiac cycle

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30
Q

the force exerted by blood against the atrial walls and is determined by how much blood is pumped and the resistance to blood flow

A

blood pressure

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31
Q

why does systolic go up during exercise

A

shunting

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32
Q

difference between the systolic and diastolic pressure

A

pulse pressure

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33
Q

average pressure during a cardiac cycle

A

mean arterial pressure (MAP)

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34
Q

what constitutes HBP

A

anything over 140/90

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35
Q

is HR or SV controlled by the SA node?

A

Heart Rate

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36
Q

how is stroke volume regulated?

A
  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)
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37
Q

the study of blood flow and the relationship between pressure, flow, and resistance

A

hemodynamics

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38
Q

how does blood flow increase during exercise? 2 things

A
  1. ) increase in blood pressure

2. ) decrease in peripheral resistance

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39
Q

what is the most important factor in determining resistance to blood flow is?

A

the radius of the blood vessel (more open the vessel is, the easier it is for blood to flow thru)

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40
Q

max HR happens at when

A

VO2 max

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41
Q

stroke volume increases linearly with intensity and then plateaus at what percentage of vo2 max?

A

40% of vo2 max

42
Q

the increases in Cardiac Output is due to what after 40% of VO2 max

A

Heart Rate

43
Q

true or false: there is a linear increase of blood pressure as vo2 max incr

A

true

44
Q

what increases at the onset of exercise

A

SV, HR, CO

45
Q

what increases within the first second after exercise begins

A

heart rate

46
Q

what two things increase linearly (direct proportion) to vo2 max?

A

heart rate and cardiac output

47
Q

what 5 things can limit oxygen consumption (vo2 max) during activity

A
  1. ) lung size
  2. ) hemoglobin content
  3. ) stroke volume
  4. ) capillary length/density
  5. ) volume of mitochondria
48
Q

determining the basic need of the individual and what they are trying to accomplish (starting point)

A

needs analysis

49
Q

determining the primary energy source used during the activity

A

physiological analysis

50
Q

determines specific joint angles and muscles used in the activity

A

biomechanical analysis

51
Q

part of the needs analysis that focuses on ROM, muscular action, resistance, and velocity used in the sport

A

biomechanical analysis

52
Q

primary concern is locating previous sites of injury

A

medical analysis

53
Q

require a coordinated action of multiple muscle groups

A

structural exercises

54
Q

isolate a single joint or muscle group

A

body-part exercises

55
Q

do structural or body-part exercises simulate sport activities better

A

structural

56
Q

do structural or body-part exercises help teen development more

A

structural

57
Q

do structural or body-part exercises have more advanced lifting techniques

A

structural

58
Q

why is training from large muscle groups to small muscle groups a good idea?

A

to avoid fatigue so that muscles can achieve maximum intensity

59
Q

using opposite muscle groups in an alternating fashion with little or no rest in between exercises (like circuits)

A

supersetting

60
Q

performing alternating exercises for the same muscle group with little or no rest in between

A

compound setting

61
Q

what is the most important variable in resistance training

A

exercise intensity

62
Q

what is the focus of intensity in resistance training?

A

the overload principle

63
Q

how long does it take the ATP-PC system to replenish stores in the body?

A

2.5-4 minutes

64
Q

how long should the rest period be when you want to see gains in hypertrophy/muscle mass for the ATP-PC system

A

1-1.5 minutes

65
Q

how many sets should you do for resistance training

A

3-8 sets

66
Q

how many reps should you do for resistance training

A

variable

67
Q

how many training sessions a week for improvement?

A

3+ times per week

68
Q

how many training sessions a week for maintenance

A

1-2 times per week

69
Q

mode of training where a muscle contraction with no movement occurs

A

isometric training

70
Q

advantages of isometric training

A

strength and endurance incr

71
Q

disadvantages of isometric training

A

strength only increases at the angle of contraction

72
Q

mode of training where muscle contraction with movement occurs

A

isotonic training

73
Q

mode of training that produces most sport specific results

A

isotonic training

74
Q

disadvantages of isotonic training

A

soreness and increases risk of injury

75
Q

an increase in vertical occurs due to an incr in _____ and _____

A

muscular power and fiber recruitment

76
Q

how does resistance training affect body composition?

A

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
Q

how does resistance training affect flexibility?

A

too much hypertrophy can create a physical block for ROM

78
Q

idea is to allow athletes to perform at a maximal level for an extended period of time

A

anaerobic conditioning

79
Q

alternative short bursts of sprinting with jogging on varying terrains

A

fartlek training

80
Q

running speed is an interaction between _______and ________

A

Stride length and stride speed

81
Q

the ability to react to changes in direction without loss of speed or accuracy

A

agility

82
Q

represents the balance between lactate rate of production and its rate of removal

A

lactate threshold

83
Q

when all the oxygen being brought to the muscle is being used to remove the lactic acid instead of producing ATP

A

lactate threshold

84
Q

how frequent should you be engaging in an endurance program?

A

debatable. pick a program that is right for you

85
Q

MHR=

A

220-age

86
Q

HRR=

A

MHR-RHR

87
Q

Target HR=

A

(HRR x intensity) + RHR

88
Q

training multiple energy systems and performing various types of training simultaneously

A

concurrent training

89
Q

training the body differently during different part of the season

A

periodization

90
Q

aim is to achieve peak condition at the onset of the season

A

periodization

91
Q

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

A

off season training

92
Q

what type of exercises should be done during the off season?

A

variety, low intensity with high volume, designed for the individual, concentrate on fitness areas where the athlete may be weak

93
Q

what type of training should be done in the preseason?

A

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
Q

what is the major different between off season and preseason conditioning

A

the intensity (high intensity but less volume in preseason)

95
Q

what is the main goal of in season training?

A

To maintain fitness level achieved during preseason conditioning. maintaining is the key!!

96
Q

name 3 common training mistakes

A

overtraining, undertraining, using exercises that are not sport specific, failure to taper prior to competition, and failure to plan long term training schedules

97
Q

can predispose yourself to illness

A

overtraining

98
Q

exercises that stretch and then shorten the muscle to accelerate the body or limb (works on power)

A

plyometrics

99
Q

should you start a novice person with plyometrics?

A

no…make sure they have a reasonable strength base

100
Q

what is the most common way to tear a muscle

A

putting a cold muscle thru an eccentric contraction

101
Q

should you add weight to plyometric activities?

A

no…body weight only

102
Q

what is a goal of plyometric training

A

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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