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exercise physiology
final review
| Question | Answer |
|---|---|
| progressive overload | greater demand must be regularly placed on body and the demand must be increased |
| specificity | adaptations to exercise are specific to the type/ intensity/ duration of training |
| individuality | no two individuals will respond the exactly same way to a training stiumulus |
| reversibility | when training stops for a period of time, adaptations will be lost |
| cardiovascular adaptations- aerobic exercise training | preload, contractility, afterload, blood volume, blood flow - all increase except afterload |
| respiratory adaptations- aerobic exercise training | a-vO2 difference increases, more surface area for 02 exchang |
| muscle adaptation- aerobic exercise training | muscle capillary density, myoglobin content, mitochondria, oxidative enzymes, metabolic energy stores (ATP, PCr, Glycogen, Triglycerides) (all increase) |
| metabolic adaptation- aerobic exercise training | Lactate threshold increases (as you exercise your body clears lactate faster so your body won't get fatigued as fast) LT=less fatigue |
| VO2 max | highest amount of 02 that can be taken in and used by the body & improved by intensity training variables |
| training for strength | load high 80% 1RM, performance goal, rep range low, volume low, compound mvmt, technical Efficiency, neural and structural adaptations |
| training for hypertrophy | load is mod to high 30-80% 1RM, aesthetic goal, rep range mod, volume high, more mvmt variety, Strict technique, structural adaptations |
| neuromuscular adaptations | increase in recruitment of motor units (type 1 and 2), increase in frequency of action potentials, decrease in GTO mechanisms |
| structural adaptations | muscle fibers become larger (hypertrophy), protein synthesis > protein degradation |
| mechanisms of hypertrophy | mechanical tension, metabolic stress, muscle damage |
| mechanical tension | primary mechanism, internal muscle stress that results when an external resistance is applied to it |
| training to increase mechanical tension | strict technique, full ROM, accentuate eccentric portion |
| metabolic stress | exercise- induced accumulation of Lactate, Pi, and H+ ions, cell swelling, increase in hormonal response and recruitment of type 2x fibers |
| training to increase metabolic stress | drop sets, short rest, set should be 30s |
| muscle damage | damage to muscle fiber structures as a result of unaccustomed exercise, induces DOMS (muscle is eventually repaired) |
| nutrition | need adequate protein and calories, total daily protein intake for muscle growth should be 1.6g/kg/day |
| how thermoregulatory mechanisms are initiated | heat gain-metabolic heat, environmental heat (conduction, convection, radiation) heat loss- radiation, conduction, convection, evaporation |
| heart transfer mechanisms | conduction, convection, radiation (heat transfers), evaporation (heat loss) |
| conduction | when 2 solid objects come into contact |
| convection | contact with gas or liquid |
| radation | waves of energy |
| evaporation | phase change from liquid to gas |
| sweating how it works | 1. body temp increases above 37 C 2. thermoreceptors send info about increased temp to hypothalamus 3. hypothalamus activates SNS 4. effector structures receive nerve impulses from SNS 5. blood vessels in skin vasodilate and sweat glands increase sweati |
| sweating - physiological | increase sweat rate, unnecessary h20 loss, increase body temp |
| health risks of heat protect by | cramps, exhaustion, heat stroke, dehydration increasing rest to work ratio and drinking 1 L of water before exercise |
| health risks of cold protect by | hypothermia, frostbite layering or cold acclimation |
| heat acclimation | increase in plasma volume , sweating, and SV decrease in core temp, HR, and perceived exertion |
| cold acclimation | increase nonshivering thermogenesis, high hand and foot temp (peripheral vasodilation increases), higher body temp |
| physiological responses to cold | vasoconstriction of blood vessels near skin, shivering, nonshivering thermogenesis |
| heat index | how hot it feels, relative humidity + air temp, measured in shade |
| wind chill | air temp wind+ wind speed |
| physiological responses to being at altitude | atmospheric pressure at altitude, low atmospheric percent oxygen, low hypoxemia (less saturated HB), plasma volume decreases, HR increases at rest and submaximal exercise, VO2max is reduced at altitude |
| reduction in strength and aerobic power in women | smaller heart, smaller blood volume, less HB |
| sex hormones, what they do | testosterone- increase bone formation, protein synthesis, EPO prod estrogen- increase in fat deposition and rate of bone growth |
| menstrual cycle | no link between cycle and sports performance bloating, cramps, and iron deficiency could impact performance |
| menstrual cycle dysfunction | Eumenorrhea- normal cycle Oligomenorrhea- irregular or inconsistent Amenorrhea- cycle is absent |
| female athlete triad | energy deficiency ( calories used > calories consumed) leads to impaired bone health ( risk of stress fractures/shin splints) and menstrual dysfunction (missed or irregular periods) |
Created by:
lilymillsaps
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