Term
|
Definition
Maintain constant body core temperature
Heat loss must match heat gain |
|
|
Term
|
Definition
|
|
Term
| Thermal gradient from body core to skin surface |
|
Definition
|
|
Term
| Voluntary Heat Production |
|
Definition
Exercise
70–80% energy expenditure appears as heat |
|
|
Term
| Involuntary Heat Production |
|
Definition
Shivering
-Increases heat production by ~5x
Action of hormones |
|
|
Term
|
Definition
Radiation
Conduction
Convection
Evaporation |
|
|
Term
|
Definition
Transfer of heat via infrared rays
60% heat loss at rest
Can be a method of heat gain |
|
|
Term
|
Definition
| Heat loss due to contact with another surfac |
|
|
Term
|
Definition
Heat transferred to air or water
Example: a fan pushing air past skin |
|
|
Term
|
Definition
Heat from skin converts water (sweat) to water vapor
Requires vapor pressure gradient between skin and air
Most important means of heat loss during exercise |
|
|
Term
|
Definition
Depends on:
Temperature and relative humidity
Convective currents around the body
Amount of skin surface exposed |
|
|
Term
| Heat required to raise body temp 1°C |
|
Definition
| = specific heat x body mass |
|
|
Term
| What percent of the body's energy expended during exercise is released as heat? |
|
Definition
|
|
Term
|
Definition
difference between heat
production and heat loss
heat production - heat loss |
|
|
Term
| What is the Body’s Thermostat? |
|
Definition
|
|
Term
|
Definition
promoting physiological changes that increase body heat
production (shivering) and reduce heat loss (cutaneous
vasoconstriction). |
|
|
Term
|
Definition
initiates a series of physiological actions
aimed at increasing heat loss. These actions include the
commencement of sweating and an increase in skin blood
flow. |
|
|
Term
|
Definition
ncreased body temperature above normal
–Due to pyrogens
Change in set point of hypothalamus |
|
|
Term
|
Definition
Proteins or toxins from bacteria
CAUSE FEVER |
|
|
Term
During constant intensity exercise, the increase in body
temperature is directly related to ________? |
|
Definition
| to the exercise intensity. |
|
|
Term
| Body heat production increases in proportion to __________? |
|
Definition
|
|
Term
|
Definition
Measure of body’s perception of how hot it feels
Relative humidity added to air temperature |
|
|
Term
| High relative humidity reduces __________? |
|
Definition
|
|
Term
|
Definition
Inability to lose heat
Higher sweat rate |
|
|
Term
Dehydration of _________ can impair
performance? |
|
Definition
|
|
Term
| Sports drinks are _______ to water for rehydration |
|
Definition
|
|
Term
| Heat-related muscle fatigue |
|
Definition
| fatigue during prolonged and intermittent exercise |
|
|
Term
| Accelerated glycogen metabolism |
|
Definition
| Increased lactate accumulation |
|
|
Term
| Increased free radical production |
|
Definition
| Damage to muscle contractile proteins |
|
|
Term
|
Definition
| Rapid adaptation (days to weeks) to environmental change |
|
|
Term
|
Definition
| Adaptation over a long time period (weeks to months) |
|
|
Term
| How long does it take to lose heat acclimation? |
|
Definition
|
|
Term
| Adaptions During Heat Acclimation |
|
Definition
10–12% increased plasma volume
§ Earlier onset of sweating and higher sweat rate
Reduced sodium chloride loss in sweat
Reduced skin blood flow
Increased cellular heat shock proteins |
|
|
Term
| Exercise in a Cold Environment |
|
Definition
Enhanced heat loss
hypothermia
Reduced dexterity in extremities (hands)–Due to reduced blood flow and slower nerve transmission |
|
|
Term
|
Definition
lower skin temperature at which shivering
begins
–Increased nonshivering thermogenesis
Maintain higher hand and foot temperature
Improved ability to sleep in the cold |
|
|
Term
| Recommendations for CARB calories |
|
Definition
| 45–65% calories from carbohydrates |
|
|
Term
| Recommendations for PROTEIN calories |
|
Definition
|
|
Term
| Recommendations for FAT calories |
|
Definition
|
|
Term
|
Definition
| Recommended daily intake based on apparently healthy people |
|
|
Term
| Tolerable Upper Intake Level (UL) |
|
Definition
| The highest intake level that is likely to pose no risk |
|
|
Term
| Estimated Average Requirement (EAR) |
|
Definition
The intake estimated to meet requirements of half of healthy
people |
|
|
Term
| Estimated Energy Requirement (EER |
|
Definition
– Average dietary energy intake predicted to maintain energy
balance considering age, gender, weight, height, and level of
physical activity |
|
|
Term
|
Definition
Normally ~2500 ml per day
e can increase water loss to 6–7 liters per day with temp and exercise |
|
|
Term
|
Definition
| 2.7 L/day (women), 3.7 L/day (men) |
|
|
Term
|
Definition
|
|
Term
|
Definition
|
|
Term
|
Definition
– Important in teeth and bone structure
-Osteoporosis |
|
|
Term
|
Definition
|
|
Term
|
Definition
| – Associated with hypertension |
|
|
Term
|
Definition
Sugars and starches
– Major energy source |
|
|
Term
|
Definition
| Non-digestible carbohydrates and lignin |
|
|
Term
|
Definition
| – Non-digestible carbohydrates |
|
|
Term
|
Definition
ycemic index (GI)
– Blood glucose response (over 2 hours) to carbohydrate food
– Low GI foods make blood glucose regulation less challenging |
|
|
Term
|
Definition
| – Takes into account amount of food eaten |
|
|
Term
|
Definition
Important energy source
§ Triglycerides
§ Phospholipids
§ Cholesterol |
|
|
Term
| Low-density lipoproteins (LDLs) |
|
Definition
Low-density lipoproteins (LDLs)
§ Directly related to cardiovascular disease risk
§ Increased by diets high in saturated fat |
|
|
Term
| High-density lipoproteins (HDLs) |
|
Definition
| Protect against heart disease |
|
|
Term
| Clustering of risk factors associated with cardiovascular disease risk |
|
Definition
| Hyperinsulinemia, hyperlipidemia, hypertension, and obesity |
|
|
Term
|
Definition
§ Not a major source of energy
– 4 kcals•gram–1
§ High-quality proteins contain the nine essential amino
acids (body cannot produce on its own) |
|
|
Term
|
Definition
| Weight (kg) / height (m2) |
|
|
Term
|
Definition
| – Estimate of total body fatness |
|
|
Term
| Air displacement plethysmography |
|
Definition
– Measurement of body density
– Bod Pod system |
|
|
Term
| Severe obesity (fat mass >30 kg) |
|
Definition
| – Due to increase in fat cell number (hyperplasia) |
|
|
Term
|
Definition
| Due to increase in fat cell size (hypertrophy) |
|
|
Term
|
Definition
Associated with greater difficulty losing weight and maintaining
weight loss |
|
|
Term
|
Definition
| – Increase in energy intake results in increased body weight |
|
|
Term
| Basal metabolic rate (BMR) |
|
Definition
Rate of energy expenditure under standardized conditions
Represents 60–75% total energy expenditure |
|
|
Term
| What happens to BMR during fasting? |
|
Definition
– Reduced in response to reduced caloric intake (dieting or
fasting) |
|
|
Term
|
Definition
|
|
Term
|
Definition
§ Increases heat production in response to norepinephrine and thyroid
hormones |
|
|
Term
| Weight loss in conjunction with exercise |
|
Definition
– Less lean body mass is lost
– More fat mass is los |
|
|
Term
| What do carbohydrates increase in endurance athletes? |
|
Definition
| – Increases muscle glycogen and performance time |
|
|
Term
| Carbohydrate Intake Prior to or During a Performance |
|
Definition
Improves performance by maintaining blood glucose
Does not spare muscle glycogen utilization
§ Allows maintenance of power output and lower RPE |
|
|
Term
| Carbohydrate intake prior to exercise may cause: |
|
Definition
– Fall in blood glucose during exercise
§ Not dependent on amount of CHO consumed |
|
|
Term
| Carbohydrate Intake Post-Performance |
|
Definition
– Increased permeability to glucose
– Increased glycogen synthase activity
– Increased muscle sensitivity to insulin |
|
|
Term
| Formerly sedentary individuals Appetite Effects with Exercise |
|
Definition
| loss of appetite when on an exercise program |
|
|
Term
| Weight loss in conjunction with exercise |
|
Definition
less lean mass is lost
more fat mass is lost |
|
|
Term
|
Definition
| Exercise contributes a small fraction to weight loss |
|
|
Term
| Exercise to maintain weight and prevent weight gain |
|
Definition
| 150–250 min per week of moderate-intensity exercise |
|
|
Term
| Exercise to achieve and sustain weight loss |
|
Definition
| 250+ min per week of moderate-intensity exercise |
|
|
Term
| Fluid replacement during exercise associated with: |
|
Definition
– Lower HR
– Lower body temperature
– Lower RPE |
|
|
Term
|
Definition
| Dangerously low Na+ concentration |
|
|
Term
|
Definition
| affects VO2 max and endurance |
|
|
Term
| Why are vitamins important? |
|
Definition
| Important for energy production |
|
|
Term
|
Definition
– Training effect occurs when a system is exercised at a level
beyond which it is normally accustomed |
|
|
Term
| 4 areas of exercise specificity |
|
Definition
-Muscle fibers involved
§ Energy system involved (aerobic vs. anaerobic)
§ Velocity of contraction
§ Type of contraction (eccentric, concentric, isometric) |
|
|
Term
|
Definition
| Gains are lost when overload is removed |
|
|
Term
| Training to increase VO2 max |
|
Definition
– Large muscle groups, dynamic activity
– 20–60 min, 3–5 times/week, 50–85% VO2 max |
|
|
Term
| Genetic predisposition of VO2 max |
|
Definition
-Accounts for about 50% of VO2 max
-Prerequisite for very high VO2 max |
|
|
Term
|
Definition
VO2 max = HR max x SV max x (a-vO2) max
Product of maximal cardiac output and arteriovenous difference |
|
|
Term
Differences in VO2 max in different populations
Differences in VO2 max in different populations due to.... |
|
Definition
| due to differences in Stroke Volume max |
|
|
Term
| Training-induced increase in maximal stroke volume is due to |
|
Definition
| both an increase in preload and a decrease in afterload. |
|
|
Term
| Increased preload is primarily due to _______ |
|
Definition
an increase in end diastolic ventricular volume and the associated
increase in plasma volume |
|
|
Term
| What happens when stroke volume is increase? |
|
Definition
↑ Preload (EDV)
↓ Afterload (TPR)
↑ Contractility |
|
|
Term
| How quickly does training changes in Stroke Volume occur |
|
Definition
Rapidly
within 6 days of training |
|
|
Term
| The HERITAGE Family Study |
|
Definition
| Designed to study the role of genotype in cardiovascular, metabolic, and hormonal responses to exercise and training |
|
|
Term
| ↑ Muscle blood flow causes..... |
|
Definition
↓ SNS vasoconstriction
-Improved ability of the muscle to extract oxygen from
the blood
– ↑ Capillary density
– ↑ Mitochondrial number |
|
|
Term
| decreased afterload is due to ________ |
|
Definition
a decrease in the
arteriolar constriction in the trained muscles, increasing
maximal muscle blood flow with no change in the mean arterial blood pressure. |
|
|
Term
Endurance Training-Induced Changes in
Fiber Type and Capillarity |
|
Definition
Fast-to-slow shift in muscle fiber type
Increased number of capillaries |
|
|
Term
| What are the benefits of an increased number of capillaries |
|
Definition
– Enhanced diffusion of oxygen
– Increased removal of wastes |
|
|
Term
the Increases of
Mitochondrial Content in Skeletal
Muscle Fibers with endurance training effects: |
|
Definition
Mitochondria in the muscle
Mitochondrial content increases quickly
Results in increased endurance performance |
|
|
Term
| The effects of the amount Mitochondria and Performance |
|
Definition
– Lower [ADP] needed to increase ATP production and VO2
Oxygen deficit is lower following training with more mitochondira
– Less lactate and H+ formation
– Less PC depletion |
|
|
Term
| Mitochondrial oxidation of FFA |
|
Definition
Increased enzymes of β-oxidation
-burns more fat |
|
|
Term
| Endurance Training effects on fat |
|
Definition
Increased utilization of fat and sparing of plasma glucose and muscle glycogen
Transport of FFA into the muscle
Transport of FFA from the cytoplasm to the mitochondria |
|
|
Term
| Endurance training improves the ability of muscle fibers to ________ |
|
Definition
| maintain homeostasis during prolonged exercise. |
|
|
Term
|
Definition
produced by contracting muscles
–Can damage muscle contractile protein |
|
|
Term
|
Definition
Protects against oxidative damage and fatigue
Endurance training increases these |
|
|
Term
What can increase the
buffering capacity of the exercised muscles? |
|
Definition
| High intensity (interval) exercise training c |
|
|
Term
| What effect can endurance training have on muscle buffering capacity? |
|
Definition
disruption of the blood pH during submaximal work
because endurance trained muscles produce less lactate
and H+ |
|
|
Term
| Primary signals for muscle adaptation |
|
Definition
- MECHANICAL STRETCH!!! #1
– Calcium
– Free radicals
– Phosphate/muscle energy levels |
|
|
Term
| What do primary signals increase to adapt to stress? |
|
Definition
| Protein Synthesis increased |
|
|
Term
what causes the training-induced
adaptation that occurs in muscle fibers |
|
Definition
| an increase in the amount of specific proteins. |
|
|
Term
| What do the primary signals do after activating? |
|
Definition
| activate secondary signaling pathways |
|
|
Term
| What are some of the responses after an exercised induced signaling event? |
|
Definition
– Fast-to-slow fiber type shift
– Mitochondrial biogenesis
– Antioxidant enzyme synthesis |
|
|
Term
| Peripheral feedback from working muscles |
|
Definition
Group III and group IV nerve fibers
§ Responsive to tension, temperature, and chemical changes
§ Feed into cardiovascular control center |
|
|
Term
| What structures are the Central control of cardiorespiratory responses |
|
Definition
| Motor cortex, cerebellum, basal ganglia |
|
|
Term
| What does the central control of cardiorespiratory center do |
|
Definition
Recruits muscle fibers
Stimulates cardiorespiratory control |
|
|
Term
What does the reduction in “feedback” from chemoreceptors in the
trained muscle and a decreased need to recruit motor units cause |
|
Definition
Reduced...
Sympathetic
HR
Ventilation |
|
|
Term
| What causes a decrease in VO2 max from not training? |
|
Definition
Decrease in maximal stroke volume
decrease in oxygen extraction
decrease in mitochondria #'s in muscle |
|
|
Term
| How long does it take to get retrained in endurance training? |
|
Definition
3–4 weeks of retraining
Muscle mitochondria double |
|
|
Term
|
Definition
| Maximum force a muscle or group of muscles can generate |
|
|
Term
|
Definition
| Ability to make repeated muscle contractions against a lighter than maximum weight |
|
|
Term
| Strength training for gains in strength |
|
Definition
| High resistance (2-10 reps max) |
|
|
Term
| Strength training for gains in endurance |
|
Definition
| Low resistance (20+ reps per set) |
|
|
Term
| what causes a decline in strength after age 50 |
|
Definition
Loss of muscle mass (sarcopenia)
Loss and reorganization of motor units |
|
|
Term
| Progressive resistance training |
|
Definition
| Causes muscle hypertrophy and strength gains |
|
|
Term
| What are the beginning changes in resistance training? |
|
Definition
Neural adaptations
-responsible for early gains in strength
-increased ability to recruit motor neurons |
|
|
Term
|
Definition
Increase in muscle fiber number
-Only 5-10% responsible for muscle enlargement |
|
|
Term
|
Definition
Enlargement of both type I and II fibers
Increased cross-sectional area of fibers |
|
|
Term
| What muscle changes occur in hypertrophy |
|
Definition
– Increase in myofibrillar proteins
– Increases number of cross-bridges
– Increased ability to generate force |
|
|
Term
| What effect does resistance training how on toxins in the body? |
|
Definition
| improves antioxidant capacity by 100% |
|
|
Term
| What fiber type changes does resistance training create? |
|
Definition
| fast-to-slow shift in muscle fiber types |
|
|
Term
| Primary Signal in resistance training |
|
Definition
|
|
Term
| What do secondary signals from resistance training do? |
|
Definition
| Promote protein synthesis (by up to 50-100%) |
|
|
Term
| What responses does the body produce from resistance training signaling? |
|
Definition
Muscle Hypertrophy
Increased # of myonuclei in each fiber |
|
|
Term
| what do satellite cells in muscles provide after resistance training? |
|
Definition
| Provide a source of additional nuclei in muscle fibers, which are required to achive maximal fiber hypertrophy |
|
|
Term
| Detraining effects on Strength and Muscle Size |
|
Definition
- Slow decrease in strength
-small changes in fiber size |
|
|
Term
| Retraining and reduced training effects on Strength and Muscle Size |
|
Definition
Within 6 weeks after resuming training
Can maintain strength with reduced training for up to 12 weeks |
|
|
Term
| resistance training stoppage compared to the rate of detraining following endurance exercise |
|
Definition
| rate of detraining from resistance exercise is slower |
|
|
Term
| Endurance vs. strength training |
|
Definition
-Endurance training increases mitochondrial protein
– Strength training increases contractile protein
-combining strength and
endurance training impairs strength gains
-Both depend on intensity, volume, and frequency of training |
|
|
Term
| What factors explain why strength training coupled with endurance training is not effective? |
|
Definition
neural
factors, low muscle glycogen content, overtraining, and
depressed protein synthesis. |
|
|
Term
|
Definition
–Any form of muscular activity
–Can reduce the risk of death from all causes
–Primary risk factor for coronary heart disease |
|
|
Term
|
Definition
| Set of attributes that relate to ability to perform physical activity |
|
|
Term
|
Definition
A subset of physical activity that is planned, with a goal of
improving or maintain fitness |
|
|
Term
| Acute response to Exercise |
|
Definition
Occur with one or several exercise bouts but do not improve
further |
|
|
Term
|
Definition
| Benefits occur early and plateau |
|
|
Term
|
Definition
| Gains are made continuously over time |
|
|
Term
|
Definition
| Occur only after weeks of training |
|
|
Term
| What is the Risk of cardiac arrest in vigorously active men? |
|
Definition
– Higher during exercise
– Lower overall (exercise + rest) risk |
|
|
Term
|
Definition
| Risk of cardiovascular complications is related to degree of pre-existing cardiac disease |
|
|
Term
| Guidelines for exercise progression |
|
Definition
| Start with moderate-intensity activity, then increase duration and/or intensity |
|
|
Term
| Exercise prescription for Cardiac Risk Factors |
|
Definition
| Dynamic, large muscle activities |
|
|
Term
| ACSM recommendations for exercise |
|
Definition
3–5 sessions per week
20–60 min per session
200–300 Cals per session |
|
|
Term
| 2 ways to determine THR (Target Heart Rate) |
|
Definition
Direct Method- From maximal GXT
Indirect Method- Heart rate reserve (Karvonen) method (take 70-85% of max HR) |
|
|
Term
|
Definition
Difference between VO2 max and resting VO2
Most useful at low fitness levels |
|
|
Term
| Benefits of Resistance Training |
|
Definition
Improves glucose metabolism
Reduces risk of falls |
|
|
Term
What Environmental conditions can elevate exercise heart
rate? |
|
Definition
Heat and Humidity (more blood circulation to skin)
Altitude (Lower O2 to hemoglobin) |
|
|
Term
| Overload Training Principles |
|
Definition
Increased capacity of a system in response to training above the
level to which it is accustomed |
|
|
Term
| Specificity Training Principles |
|
Definition
– Specific muscles involved
– Specific energy systems that are utilized |
|
|
Term
| Reversibility Training Principles |
|
Definition
| When training is stopped, the training effect is quickly lost |
|
|
Term
| Who has greater training improvement? |
|
Definition
| individuals with lower initial fitness |
|
|
Term
| Benefits of warming up before exercise |
|
Definition
Increases cardiac output and blood flow to skeletal
– Increases muscle temperature and enzyme activity
– Opportunity for stretching exercises |
|
|
Term
| Benefits of Cooling-down after exercise |
|
Definition
| Return blood “pooled” in muscles to central circulation |
|
|
Term
| Three methods of training to improve Aerobic Power |
|
Definition
– Interval training
– Long, slow distance
– High-intensity, continuous exercise |
|
|
Term
| Long, Slow Distance training |
|
Definition
Based on the idea that training improvements are
based on volume of training |
|
|
Term
| High-Intensity, Continuous Exercise training |
|
Definition
Appears to be the best method of increasing VO2 max
and lactate threshold |
|
|
Term
|
Definition
result of overtraining
Strength and flexibility imbalance |
|
|
Term
| Training Energy systems to Improve Anaerobic Power |
|
Definition
ATP-PC system
Glycolytic system |
|
|
Term
|
Definition
| Short (5–10 seconds), high-intensity work intervals |
|
|
Term
|
Definition
| Short (20–60 seconds), high-intensity work intervals |
|
|
Term
| Isokinetic Strength-Training |
|
Definition
| Exertion of force at constant speed |
|
|
Term
| Increased muscle mass adaptations |
|
Definition
– Hypertrophy
– Hyperplasia |
|
|
Term
|
Definition
| Increased muscle fiber diameter |
|
|
Term
|
Definition
| Increased number of muscle fibers |
|
|
Term
| Progressive Resistance Exercise (Progressive Overload) |
|
Definition
– Periodically increasing resistance (weight lifted) to continue to
overload the muscle |
|
|
Term
| Linear periodization Strength Training |
|
Definition
Shift from high volume/low intensity to low volume/high intensity
training
greater strength gains |
|
|
Term
| Delayed onset muscle soreness (DOMS) |
|
Definition
Appears 24–48 hours after strenuous exercise
Due to microscopic tears in muscle fibers or connective tissue |
|
|
Term
|
Definition
Strenuous muscle contraction results in muscle damage
Calcium leaks out of SR and collects in mitochondria
Results in inflammatory process
Edema and histamines stimulate pain receptors |
|
|
Term
|
Definition
| A bout of unfamiliar exercise results in DOMS |
|
|
