Physical Activity and Responses to Aerobic Exercise

Question 1

any bodily movement that comes about from the contraction of skeletal muscle and that increases energy expenditure

Answer 1

physical activity

Question 2

5 major components of physical fitness

Mnemonic: MCFBM - My Cat Finds Black Marbles

Answer 2

1) Muscular Fitness (strength and endurance)
2) Cardiovascular / Cardiorespiratory Endurance (aerobic power or fitness)
3) Flexibility
4) Body Composition
5) Mind/Body Vitality

Question 3

the maximal capacity of the heart, blood vessels, and lungs to deliver oxygen and nutrients to the working muscles so that energy can be produced

Answer 3

cardiovascular/cardiorespiratory endurance

Question 4

components of lean body mass

Answer 4

bones, muscle, nervous tissue, skin, organs, and blood

Question 5

essential body fat percentage for men

Answer 5

2-5%

Question 6

essential body fat percentage for women

Answer 6

10-13%

Question 7

health disorders associated with excess body fat

Answer 7

hypertension, type 2 diabetes, coronary artery disease

Question 8

T/F: During exercise, the parasympathetic nervous system is inhibited and the sympathetic nervous system is stimulated.

Answer 8

True

Question 9

the amount of time it takes for physiological processes that occur with the beginning of exercise to meet the increased demand for oxygen

Answer 9

2-4 minutes

Question 10

systems (metabolic pathways) used to produce energy at the onset of aerobic exercise

Answer 10

phosphagen system and anaerobic glycolysis

Question 11

at cessation of exercise, oxygen consumption slowly declines but is still above resting levels; energy used during this time replenishes depleted phosphagens, eliminate accumulated lactate, and restores other homeostatic conditions (thermoregulation, tissue resynthesis)

Answer 11

excess post-exercise oxygen consumption (EPOC)

Question 12

exercise intensity is so high that steady-state aerobic metabolism no longer is sufficient to meet the metabolic demands and therefore the muscles have to supplement ATP production via anaerobic metabolism

Answer 12

anaerobic threshold (AT)

Question 13

T/F: Once AT is exceeded, lactate accumulates progressively in the blood, the oxygen deficit and corresponding EPOC are extremely high, and exercise cannot be performed for more than a few minutes.

Answer 13

True

Question 14

the first ventilatory threshold is also referred to as this

Answer 14

lactate threshold

Question 15

the second ventilatory threshold is also referred to as this

Answer 15

respiratory consumption threshold (RCT) or onset of blood lactate accumulation (OBLA)

Question 16

T/F: There is an increase in respiration in order to clear out or blow off excess CO2 and is referred to as the ventilatory threshold (VT).

Answer 16

True

Question 17

first change in breathing pattern; first time lactate begins to accumulate in the blood, represents hyperventilation relative to VO2, and the need to blow off CO2 represented by the buffering of acid metabolites

Answer 17

first ventilatory threshold (VT1)

Question 18

point where lactate is rapidly increasing and represents hyperventilation even relative to the excess CO2 that is being produced; blowing off excess CO2 is no longer adequate to buffer the increase in acid metabolites

Answer 18

second ventilatory threshold (VT2)

Question 19

amount of time a well-trained individual can maintain VT1

Answer 19

1-2 hours

Question 20

amount of time a well-trained individual can maintain VT2

Answer 20

30-60 minutes

Question 21

measure of pressure in the arteries during the relaxation (diastole) phase of the cardiac cycle

Answer 21

diastolic blood pressure (DBP)

Question 22

T/F: Most of the improvement in cardiac output that occurs with training is attributable to heart rate.

Answer 22

False

Attributable to stroke volume

Question 23

process by which epinephrine causes the release of glucose from the liver to allow blood glucose levels to remain high to provide fuel for the exercising muscles

Answer 23

glycogenolysis

Question 24

the benefits of any type of exercise program are said to follow this principle

Answer 24

SAID principle (specific adaptation to imposed demands)

Question 25

changes to the cardiorespiratory system includes these 3 improvements

Answer 25

1) cardiac efficiency (increased SV and lower HR) 2) increased respiratory capacity 3) increased maximal oxygen consumption

Question 26

the 3 cardiac output adaptations to cardiovascular training

Answer 26

1) decrease HR at any submaximal effort, including rest 2) increased SV at rest and all intensities 3) increased maximum cardiac output

Question 27

the 3 oxygen extraction adaptations to cardiovascular training

Answer 27

1) increased capillary density 2) increased number of mitochondria 3) increased activity of mitochondrial (aerobic) enzymes

Question 28

T/F: A higher ratio of blood plasma to red blood cells reduces the blood's viscosity (thickness).

Answer 28

True

Question 29

T/F: A physical performance advantage of reduced blood viscosity is that it enhances oxygen delivery to the active skeletal muscles since the blood can more easily flow through the vessels, including the capillaries.

Answer 29

True

Question 30

T/F: Both heart size and heart volume decrease as an adaptation to increased work demand.

Answer 30

False Both increase

Question 31

used to determine the rate at which oxygen is being used during physical activity

Answer 31

Fick Equation

Question 32

Fick Equation

Answer 32

Cardiac Output (HR X SV) X Arterial-Mixed Venous Oxygen Difference (Oxygen Extraction)

Question 33

T/F: Regular endurance training decreases parasympathetic activity and increases sympathetic activity.

Answer 33

False Parasympathetic activity increases and sympathetic activity decreases

Question 34

T/F: As a result of the increase in mitochondrial size and number from endurance training, there is a slower rate of muscle glycogen utilization and a greater reliance on fat as a fuel source (glycogen sparing effect) which may allow the exerciser to maintain higher intensities for longer periods of time.

Answer 34

True

Question 35

3 neurological factors that contribute to strength gains in the early part of a resistance training program

Answer 35

1) Motor unit recruitment and synchronization 2) Rate coding 3) Diminished co-contraction

Question 36

the frequency of impulses sent to a muscle; increased force can be generated through an increase in either the number of muscle fibers recruited or the rate at which the impulses are sent

Answer 36

rate coding

Question 37

a motor unit's smallest contractile response to a single electrical stimulation

Answer 37

twitch

Question 38

a series of multiple stimuli in rapid sequence, prior to relaxation from the first stimulus, resulting in even greater force production

Answer 38

summation

Question 39

continued stimulation at even higher frequencies that summation, resulting in the greatest force production of a motor unit

Answer 39

tetanus

Question 40

types of training beneficial to provoking increases in rate coding

Answer 40

ballistic (explosive) or rapid movement

Question 41

also called the pacemaker

Answer 41

sinoatrial node (SA)

Question 42

regulates heart rate; located in the posterior wall of the right atrium

Answer 42

sinoatrial node (SA)

Question 43

two most prominent factors that influence heart rate

Answer 43

parasympathetic and sympathetic divisions of the autonomic nervous system

Question 44

at rest, the heart is mostly under the influence of vagus nerves, referred to as...

Answer 44

parasympathetic tone

Question 45

a decrease in the parasympathetic tone to the heart will have what effect to heart rate

Answer 45

increase / elevate

Question 46

stimulation of these nerves causes the release of catecholamines and innervate the SA node and ventricles

Answer 46

cardiac accelerator nerves

Question 47

the most important determinant in blood flow regulation to skeletal muscle during exercise

Answer 47

autoregulation

Question 48

3 factors for why SBP is affected more than DBP during exercise

Answer 48

1) increase heart contractility and stroke volume increase the force with which blood leaves the heart 2) muscle action requires greater force or pressure to deliver blood into the exercising muscles 3) vasodilation of the exercising muscles allows more blood to drain from the arteries through the arterioles and into the muscle capillaries, thus minimizing changes in diastole pressure

Question 49

3 ways in which blood volume is maintained during exercise

Answer 49

1) progressive increase in HR at steady-state exercise to maintain cardiac output and offset the small loss in stroke volume associated with fluid loss 2) further vasoconstriction of non-exercising muscles 3) release of vasopressin (antidiuretic hormone) and aldosterone to reduce water and sodium loss

Question 50

T/F: Cardiac output is ultimately dependent on the volume of blood returned to the right side of the heart via systemic venous circulation (venous return).

Answer 50

True

Question 51

During submaximal exercise, ventilation increases linearly with oxygen consumption and CO2 production, which occurs primarily through...

Answer 51

tidal volume

Question 52

volume of air inhaled and exhaled per breath

Answer 52

tidal volume

Question 53

T/F: Overcompensation in breathing frequency at near-maximal intensities results from an increase in CO2 output related to anaerobic glycolysis that predominates during near-maximal intensity exercise.

Answer 53

True

Question 54

fast-acting hormones

Answer 54

catecholamines, insulin, and glucagon

Question 55

slow-acting hormones

Answer 55

cortisol and growth hormone

Question 56

these responses occur under epinephrine

Answer 56

1) increase in strength of cardiac contraction 2) vasoconstriction in non-exercising muscles 3) vasodilation in exercising muscles 4) dilation of respiratory passages 5) reduces digestive activity and bladder emptying 6) stimulates mobilization of stored carbohydrates and fats for use as energy to fuel exercise 7) stimulates production (gluconeogenesis) and release (glycogenolysis) of liver glycogen 8) increases blood fatty acid levels by promoting lipolysis for use as fuel 9) affects the CNS to allow for quick thinking to help cope with impending stressors

Question 57

the production of glucose from non-sugar substrates such as pyruvate, lactate, glycerol, and glucogenic amino acids

Answer 57

gluconeogenesis

Question 58

the breakdown of muscle and liver glycogen to yield blood glucose

Answer 58

glycogenolysis

Question 59

the breakdown/release of triglycerides in adipose tissue to free fatty acids (FFAs) for use as fuel

Answer 59

lipolysis

Question 60

T/F: Activation of the parasympathetic nervous system during exercise suppresses insulin release from the pancreas.

Answer 60

False Sympathetic nervous system

Question 61

stimulates FFA mobilization from adipose tissue, mobilizes glucose synthesis in the liver (gluconeogenesis), and decreases the rate of glucose utilization by the cells

Answer 61

cortisol

Question 62

Prolonged elevations in blood cortisol levels have been linked with these 4 things

Answer 62

1) excessive protein breakdown 2) tissue wasting 3) negative nitrogen balance 4) abdominal obesity

Question 63

promotes protein synthesis, supports action of cortisol by decreasing glucose uptake by the tissues, increasing FFA mobilization, and enhancing gluconeogenesis

Answer 63

growth hormone

Question 64

chemical compound required for all cellular work

Answer 64

adenosine triphosphate (ATP)

Question 65

T/F: Carbohydrate is the only macronutrient whose stored energy generates ATP anaerobically.

Answer 65

True

Question 66

T/F: Glycogen is stored in both the muscle and liver, but blood glucose levels are regulated primarily through the glycogen stored in the liver.

Answer 66

True

Question 67

T/F: The carbohydrate metabolized by muscle glycogen occurs before blood glucose derived from glycogenolysis occurs.

Answer 67

True

Question 68

a series of chemical reactions that act to break down pyruvate to carbon dioxide, water, and many hydrogen-powered molecules known as NADH and FADH2

Answer 68

Kreb's cycle

Question 69

``` Rate of ATP production: very rapid Substrate: creatine phosphate, ATP System capacity: very limited Utilization: high-intensity, very short-duration exercise Limitations: limited energy supply ```

Answer 69

Phosphagen System

Question 70

Rate of ATP production: rapid Substrate: blood/muscle glucose, glycogen System capacity: limited Utilization: high-intensity, short-duration exercise Limitations: lactic acid production

Answer 70

Anaerobic Glycolysis System

Question 71

Rate of ATP production: slow Substrate: blood glucose, glycogen, fatty acids, proteins System capacity: unlimited Utilization: lower-intensity, longer-duration exercise Limitations: slow rate of oxygen production

Answer 71

Aerobic (Oxidative) System

Question 72

fast-twitch fibers contain more of this than slow-twitch fibers which allow them to produce 10-20% more force

Answer 72

myosin

Question 73

thick contractile protein in a myofibril

Answer 73

myosin

Question 74

3 performance characteristics that determine muscle contractility

Answer 74

1) maximal force production 2) speed of contraction 3) muscle fiber efficiency

Question 75

fibers containing high levels of this allow muscles to contract with higher speed

Answer 75

myosin ATPase

Question 76

3 reasons why slow-twitch fibers are more efficient than fast-twitch fibers

Answer 76

1) higher concentrations of myoglobin 2) larger number of capillaries 3) higher mitochondrial enzyme activities

Question 77

a compound similar to hemoglobin, which aids in the storage and transport of oxygen in the muscle cells

Answer 77

myoglobin

Question 78

A reduction of this causes muscle fatigue

Answer 78

glycogen reserves

Question 79

T/F: Metabolism increases 10-15 times above resting levels during intense aerobic exercise.

Answer 79

False 20-25 times

Question 80

4 mechanisms the body uses to give off heat | Mnemonic: ERCC - Early Risers Catch Cats

Answer 80

1) Evaporation 2) Radiation 3) Convection 4) Conduction

Question 81

heat loss in the form of infrared rays; transfer of heat from the surface of one object to another w/o physical contact

Answer 81

radiation

Question 82

the sun's rays transferring heat to the earth's surface

Answer 82

radiation

Question 83

transfer of heat from the body into molecules of cooler objects that come into contact with its surface

Answer 83

conduction

Question 84

transfer of heat from the body to a chair while someone sits on it

Answer 84

conduction

Question 85

heat is transferred to either air or water molecules in contact with the body

Answer 85

convection

Question 86

when wind from a fan blows over the skin

Answer 86

convection

Question 87

when heat is transferred from the body to water on the surface of the skin

Answer 87

evaporation

Question 88

prominent form of thermoregulation at rest

Answer 88

radiation

Question 89

prominent form of thermoregulation at rest

Answer 89

evaporation

Question 90

fluid intake recommendations in and around exercise

Answer 90

1) 2 hours prior to exercise - 500-600 mL (17-20 oz) 2) During exercise, every 10-20 min, 200-300 mL (7-10 oz), or based on sweat loss 3) Following exercise, 450-675 mL for every kg of body weight lost (16-24 oz for every lb)

Question 91

3 primary ways the body avoids excessive heat loss (particularly in cold environments)

Answer 91

1) peripheral vasoconstriction 2) nonshivering thermogenesis 3) shivering

Question 92

stimulation of the metabolism (as directed by the sympathetic nervous system) to increase internal heat production

Answer 92

nonshivering thermogenesis

Question 93

the most distinct difference in thermoregulation b/w men and women

Answer 93

sweating (evaporation)

Question 94

women rely on these mechanisms to regulate body heat than men

Answer 94

radiation, convection, and conduction