module 5 Kin

Question 1

Why do tissues adapt

Answer 1

To protect, improve efficiency, enhance survivability, performance and health

Question 2

Whaat trigers tisssues to adapt

Answer 2

a stressor, then trigers a responce from the cellular level to the tissue level to the system level

Question 3

what is excersise

Answer 3

PLANED, STRUCTURED, SYSTAMATIC and PURPOSEFULL physical activity, and is a stressor

Question 4

What is a common way to seperate activity from inactivity

Answer 4

it is easily determined by the relationship with VO2 and energy expenditure

Question 5

what is the energy expenditure calculated at basal metabolic rate (BMR) used for and when should it be calculated

Answer 5

the energy is used to maintain BODY FUNCTION, and should be calculated after the digestive system has been inactive for 12 hours

Question 6

what is the difference between BASAL METABOLIC RATE ( BMR ) and RESTING METABOLIC RATE ( RMR)

Answer 6

basal metabolic rate is the minimal rate of energy expenditure of a person at rest and awake, and is used to maintain body functions

Resting metabolic rate is the rate to maintain life and vital functions ut person is AWAKE AND NOT FASTING, it is 5% higher than BMR

Question 7

What is Total Daily Energy Expenditure (TDEE)

And it is a sum associated with

Answer 7

It is the total energy use during a day

sum or energy associated with:

• Basal Metabolic Rate
• Physical activity
• Thermic efect of feeding

Question 8

When is the growth of TDEE the highest and when does it start going down

Answer 8

it grows the hieghst during the developmental age like 0 to 18 and then it stays the same till 55 and then it starts going down i hate this

Question 9

what is the metobolic equivalant ( MET) and what is it used for. also the eqn

Answer 9

it is used to estimate amount of energy used while compaing activity vs inactivity

it is the ratio of the current metabolic rate to resting metabolic rate.

current/resting

Question 10

What are the ranges for metabolic equivalent (MET)

Answer 10

Sedentary <1.5 MET
Light activity 1.5 - 2.9 MET
Moderate 3.0 - 5.9 MET
Vigorous > or = to 6.0 MET

Question 11

How would you measure BMR?

Answer 11

through direct calorimetry ( sticking stuff inside to get accurate measurements, gold stadard)

or miffin st. joer equation

males: BMR = 10 x weight ( Kg) + 6.25 x hieht (cm) -5 x age + 5

femals: BMR = 10 x wieght(Kg) + 6.25 x height ( cm ) - 5 x age ( years ) -161

Question 12

How would you measure TDEE ( total daily energy expenditure) like what the energy needs are in sertain modes

Answer 12

The formulas are given in the exam the sedentary lightly active shit,

calculate BMR then multiply by activity factor

Question 13

wearable sensors are indirect or direct and why

Answer 13

indirect calorimetry b/c they dont get stuff from the inside just detect. not accurate though, desighned to track actiwity and estimate energy expenditure

Question 14

Wha is plasticity

Answer 14

the ability of cells, tissues and/ or organisms to change, helps us mould to stressors

Question 15

What are some factors that affect the capacity of adaptation

Answer 15

Genetics

the inherent plastisity of biological tissues

Current traaining status of the induvidual

Question 16

Hypertrophy vs hyperplasia

Answer 16

hypertrophy - increase in muscle cell size or corss-sectional area. E.g skeleal and muscle cells

Hyperplasia - increases in number of cells

e.g. Skin cells, Hepatocytes

Question 17

What does muscular hypertrophy do in skeletal nmuscles

Answer 17

increases the muscle cell size and this results in a larger CSA

Question 18

• Change in myofibril diameter
• change in # of myofibrils can be associated with:

Answer 18

adaptation of muscle cell size

Question 19

what are satellite cells in skeletal muscle

Answer 19

they are responsible for muscle repair, regeneration, and for hypertrophic growth

Question 20

what will happen if you use vs not use the muscle ( training)

Answer 20

use - will result in hypertrophy (, resulting in addition of myonuclui from satelite cells, larger myofibre CSA, and more Myofibrilar proiens)

not use - atrphy ( loss of myonuclie ( apoptosis), myofibre CSA goes down, and myofibrillar protiens go down)

Question 21

what is mitochindral biogenisis

Answer 21

It is the primary adaptation in responce to aerobic needs. mitochndria volume will go up. basically main thing the creation of more mitochondria

Question 22

the adaptation to excersise depends on the type of excercice true or false, state what type of training and the resulting adaptation

Answer 22

true

stupid question but we move

Resistance training = hypertrophy

aerobic training = mitochondrial biogenisis

Question 23

There is no overlapp between the adaptations in resistance training and aerobic training. true or fals

Answer 23

false, there is overlapp

Question 24

how does resistance and aerobic traiing affect the cardiac muscles

Answer 24

through aerobic training the cardiac muscles dilate ( get larger in area) the wall increases but not as much in size. look at slide 63

with resistance training there is no dilation ( they dont take more space) there is HYPERTROPHY in the walls of the cardiac muscles.

Question 25

what are the vascular system adaptation in response to aerobic exercise training in relation to blood and angiogenesis

Answer 25

blood - there is an increase in total blood volume, plasma volume, red blood cells

Angiogenesis - formation of new blood vessels

and mainly capillary growth intracellular and interstitial

Question 26

what are the compnents of Nervous system adaptabilites

Answer 26

nueroplasticity, neurogenesis, synaptogenesis, gliogenesis

Question 27

what is neuroplasiticity

Answer 27

the ability of the nervouse system to change connections + behavior ( function

Question 28

What is neurogenesis -

Answer 28

the proccess associated with the growth of new nuerons

Question 29

What is synaptogenesis

Answer 29

process by wich new synapses are created

Question 30

what is gliogenesis

Answer 30

process by which new glial cells are created

Question 31

does excersise effect the nevouse system adaptability

Answer 31

yes, they have indirct and direct effects, mostly aerobic exercise

Question 32

during bone adaptability, there is a balance between….

Answer 32

osteoblast and osteoclast activity

Question 33

what is osteogenisis

Answer 33

the formation of bone

Question 34

what is osteoblast

Answer 34

builds bone

Question 35

what is osteoclast

Answer 35

breaks down bone

Question 36

what happens acccording to wolf’s law

Answer 36

the relative amount of bone growth or reabsorption is in responce to the force apled to the bone

Question 37

what are the components to the principles of training

Answer 37

specificity, overlead ( and recovery), progression, reversibility, individuality

Question 38

What does specifity mean in terms of training

Answer 38

the training is SPECIFIC with what needs to be performed

Question 39

what is overload and how is it applied in training

Answer 39

overload is training at an intesity above loads that are normally experienced ( accumstomed) in order to induce adaptations.

Overload is applied by manipulating combinations of training frequnce, intensity, and time ( duration).

Question 40

how does recovery relate to overload

Answer 40

succsessfull training requires overload but also recovery. rest allows for recovery/repair and adaptation

Question 41

For adaptation to overload to occer what must one do

Answer 41

progress in dificulty gradually

Question 42

Adaptations due to training are not permemnent and will revers if training stops, what is this proccess called?

Answer 42

Reversibilty

Question 43

What needs to be expent to maintain adaptations

Answer 43

energy

Question 44

Each person adatation to training is different, what is this term defined by

Answer 44

individuality