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Exercise Physiology > Intro to Ex Phys > Flashcards

Intro to Ex Phys Flashcards

1
Q

exercise physiology

A

basic and applied science that describes, explains, and uses the body’s response to exercise and adaptation (multiple bouts) to exercise training to maximize human potential (performance and health)

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2
Q

Why study ex phys according to the founding fathers of modern exercise phys

A

humans are made to be physically active -

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3
Q

why study ex phys (2)

A

understand how human phys is impacted by various types of exercise/training programs and the mechanisms mediating associated change
apply understanding
- max health, performance and rehab at a personal and community level
- debunk myths and misconceptions

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4
Q

cost of inactivity

A

1 of 4 common risk factors for non-communicable diseases which are the major causes of death and disability, 6.8B/yr

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5
Q

to break world records

A

optimize performance by controling aspects that will play into the winning factor

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6
Q

hemotocrit

A

RBC%

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7
Q

Physical activity

A

all leisure and non leisure body movement produced by the skeletal muscles, resulting in energy expenditure above resting (vocational or domestic)

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8
Q

goal of PA is different than

A

exercise

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9
Q

exercise

A

single acute bout of bodily exertion or muscular activity that requires an expenditure of energy above resting level
- planned, structured, and repetitive activity for improvement of physical fitness

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10
Q

physical fitness

A

physiological state of well-being, provides, foundation for the tasks of daily living, a degree of protection from hypokinetic disease, and a basis of participation in sport

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11
Q

exercise response

  • pattern
  • affected by
A

physioogical responses which occurs during/immediately following an acute bout of exercise

  • pattern of homeostatic disruption or change in physiological variables
  • age, sex, physiological status
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12
Q

exercise can be classified as

A

modality - type of activity/sport
intensity
duration - length of time that muscular work continues

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13
Q

modality of sport 2

A

classified by energy demand (aerobic/anaerobic)

type of muscle action - continuous and rhymical, dynamic, resistance, or static

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14
Q

intensity of sport 2

A

maximal - aerobic - VO2max - max level of O2 you can bring in
submaximal - below max ability to deliver O2

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15
Q

hierarchy of exercise according to intensity 6

A

strenth - 1RM
muscle power - consider time
anaerobic power - alactic3-5sec and lactic less than 30
anaerobic capacity - alactic - 10-15sec and 90 for lactic
aerobic power (VO2MAX - 3-5 min)
aerobic capacity ( anaerobic threshold) - substrate limitation and metabolic byproducts

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16
Q

3 energy systems

A

anaerobic alactic and lactic

aerobic

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17
Q

energy system capacity

A

total amt of energy produced by an energy system in J

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18
Q

energy system power

A

max amt of energy that can be produce/unit of time measured in watts

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19
Q

force

A

massxacceleration (N)

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20
Q

work

A

forcexdistance (J) - force expressed through a displacement with no limitation on time

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21
Q

power

A

work/time(s) in watts

rate of performing work or the rate of transformation of metabolic potential to work and/or heat

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22
Q

ergometry

A

permits measurement of work and power

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23
Q

when selecting an ergometer, it should be 3

A

reliable, valid, specific

24
Q

kp

A

kilopond which is the same is kg

25
kcal to kj
4.186
26
relative measurements 2
prorated according to some factor (body mass, lean mass, oxygen consumption) allows for comparison between ppl of diff sizes/body composition
27
absolute measurements
measurements not adjusted or normalized
28
max strength
max force generating capacity of a muscle of muscle gp
29
max strength are measured as 2
one rep max - dynamic exercise | max voluntary contraction (MVC) - static exercise
30
muscle power
max ability to generate force as quickly as possible
31
peak muscle power vs RM
70% of 1RM
32
anaerobic power and capacity
no oxygen - high intensity exercise with the energy source from predominantly anaerobic metabolism
33
anaerobic power
max rate of power that can be generated through anerobic metabolism
34
anerobic capacity
total amount of energy/work that can be generated anaerobically
35
aerobic power
VO2 max - max rate of oxygen uptake by the body measured during graded exercise to exhaustion
36
aerobic capacity (5)
you want to be as close to VO2max as possible total amt of work that can be completed through aerobic metabolism point of graded exercise at which the contribution of anaerobic metacolism accelerates to supplement aerobic energy supply expressed as a percenrage of aerobic power upper limit for continuous exercise
37
6 types of exercise
short term, light to mod submax aerobic exercise - 10-15 min, 30-69 max work capacity long term, med to heavy submax aerobic exercise - 30-240 min, 55-89 max work capacity incremental aerobic exercise to maximum - progresses in stages from light to maximal static exercise - %MVC dynamic resistance exercise - % of max weight 1RM and # of times lifted very short term, high intensity anaerobic exercise - often supramaximal compared to max aerobic power
38
training
consistent or chronic progression of exercise session designed to improve physiological function for better health or sport performance
39
chronic
repeating acute bouts of exercise resulting in some functional adaptation
40
purpose of training
alter physiological systems in such a way that physcial work capacity is enhanced through improved capacity to deviate from resting homeostasis during subsequent exercise sessions
41
health related physical fitness
prevention of, or rehab from disease, as well as the development of a high level of functional capacity for the necessary and discretionary tasks of life - hypokinetic disease
42
sport specific physical fitness
optimizing athletic performance
43
training adaptations
physiological changes or adjustments resulting from an exercise training program that promote optimal functioning
44
8 training principles
``` specificity overload rest, recovery, adaptation progression retrogression maintenance individualization warmup/cool-down ```
45
specificity of training
SAID - specific adaptation to imposed demands training effects are specific to the energy sustems used, as well as the muscle gps, jt axns and type/speed of muscle contractions
46
overload
training stimulus must be greater than that to which the body is accustomed increased frequency, intensity, duration of the number of repetitions and sets, or decrease the recovery time in a program
47
rest, recovery, adaptation
physiological adaptation in response to disrupted homeostasis will occur only if the body is given a chance to rest
48
progression
as a result of adaptation, initial workload must increase to ensure continued improvement
49
retrogression
plateau/reversibility physiological adaptations to training levels off or regresses discontinuing or lowering the intensity/volume will have a detraining effect but the losses can be regained by resuming the program
50
maintenance
conservation of an achieved level of adaptation although frequency and duration of exercise can usually be reduced, maintenance of intensity is required to prevent detraining effects
51
individuaization
each ind. responds uniquely to a training stimulus
52
warmup/cooldown
prepares body for exercise, limits fatigue, assists with recovery
53
periodization
plan for training based on a manipulation of fitness components with the intent of peaking the athlete for the competitive season - general prep - aerobic base, body composition, preseason for immune system and weight - specific prep - frequency, intensity, duration - competitive phase - tapering and maintenance - transition phase - restoration
54
functional overreaching
go beyong super compensation but dangerous for overtraining
55
model of overtraining
nueuroendocrine and immune system involved - may take weeks to years to recover

Exercise Physiology (17 decks)

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