What 2 major adjustments in blood flow must occur to meet the increased demands of muscle during exercise?
1. an increase in cardiac ouput
2. a redistribution of blood from inactive organs to active skeletal muscle
SA node vs. AV node
SA node - located in the posterior wall of the right atrium and intrinsically controls the regulation of heart rate
AV node - located on the floor of the right atrium and gives off many branches that facilitate ventricular contraction
chronotropic response vs. inotropic response
chronotropic response - is an increase in the heart rate
inotropic response - an increase in the force of heart contractility
VT1 vs. VT2
VT1 - occurs at approximately the first time that lactate begins to accumulate in the blood, and represents hyperventilation relative to VO2. it is caused by the need to blow off extra carbon dioxide (CO2) produced by the buffering of acid metabolites
VT2
heat acclimation vs. heat acclimatization
heat acclimation - the relatively rapid (several days or weeks) process of physiological adaptation to exercise in the heat
heat acclimatization - more gradual in onset and occurs in people who live in hot environments for months or years
twitch vs. summation
twitch - a motor unit's smallest contractile response to a single electrical stimulation
summation - a series of multiple stimuli in rapid sequence, prior to relaxation from the first stimulus; this results in greater force production
fiber hypertrophy vs. fiber hyperplasia
fiber hypertrophy - an increase in the size of existing muscle fibers
fiber hyperplasia - an increase in the number of muscle fibers
Give 3 reasons why systolic blood pressure is affected more by exercise than diastolic blood pressure.
1. increased 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 within the exercising muscle allows mo
explain how the redistribution of blood flow during exercise affects the skeletal muscle
blood flow to the skeletal muscles increases from 10-15% at rest to 80-85% at maximal exercise
explain how the redistribution of blood flow during exercise affects the brain
during intense physical activity, the percentage of total cardiac output to the brain is decreased compared to resting, but the absolute volume of blood that reaches the brain is slightly increasd due to the elevated cardiac output
explain how the redistribution of blood flow during exercise affects the heart
the percentage of total cardiac output that the heart receives in its coronary circulation is the same at rest and during maximal exercise, even though total coronary blood flow is increased due to the increase in cardiac output during intense exercise.
explain how the redistribution of blood flow during exercise affects the kidney and gastrointestinal tract
blood flow to the kidneys and gastrointestinal tract diminishes, but does not cease
explain how the redistribution of blood flow during exercise affects the skin
blood flow to the skin increases as exercise intensity increases, but at maximal intensities it decreases
name the hormone - one of two-fast acting hormones that exert widespread effects on the organ systems that are critical for exercise performance; triggers the "fight or flight response
epinephrine
name the hormone - slow-acting hormone that plays a major role in protein synthesis and decreases glucose uptake by the tissues, increases free fatty acid mobilization, and enhances gluconeogenesis in the liver
growth hormone
name the hormone - fast-acting hormone that reduces blood glucose levels and promotes the uptake of glucose, fats, and amino acids into celle for storage
insulin
name the hormone - slow-acting hormone that stimulates free fatty acid mobilization from adipose tissue, mobilizes glucose synthesis in the liver, and decreases the rate of glucose utilization by the cells
cortisol
name the hormone - fast-acting hormone that stimulates an almost instantaneous release of glucose from the liver and is part of a negative feedback loop in which low blood glucose levels stimulate its release
glucagon
Carbohydrate, Fat or Protein? its role as an energy is mainly determined by its availability in the muscle cell
F
Carbohydrate, Fat or Protein? must be broken down into amino acids before being used as fuel
P
Carbohydrate, Fat or Protein? use increases slightly during prolonged exercise lasting more than two hours
P
Carbohydrate, Fat or Protein? the major food fuel for the metabolic production of ATP
C
Carbohydrate, Fat or Protein? mainly stored in the form of triglycerides in adipocytes
F
Carbohydrate, Fat or Protein? the only macronutrient whose stored energy generates ATP anaerobically
C
Carbohydrate, Fat or Protein? crucial during maximal exercise that requires rapid energy release above levels suppled by aerobic metabolism
C
Carbohydrate, Fat or Protein? plays the smallest role of the three macronutrients in terms of fuel during exercise
P
Phosphagen system, aerobic system, anaerobic glycolysis system? the energy system used to meet the immediate energy needs at the onset of exercise or with any increase in activity
P
Phosphagen system, aerobic system, anaerobic glycolysis system? the energy system used during endurance activities prior to the body achieving homeostasis, or during acivities when the intensity approaches the anaerobic threshold
AG
Phosphagen system, aerobic system, anaerobic glycolysis system? the energy system that takes over as the predominant energy pathway during endurance activities after the two systems fatigue
A
Phosphagen system, aerobic system, anaerobic glycolysis system? has an unlimited system capacity
A
Phosphagen system, aerobic system, anaerobic glycolysis system? has a slow rate of oxygen production
A
Phosphagen system, aerobic system, anaerobic glycolysis system? has a very rapid rate of ATP production
P
Phosphagen system, aerobic system, anaerobic glycolysis system? the primary system used during high-intensity, short-duration activities
AG
Phosphagen system, aerobic system, anaerobic glycolysis system? the primary system used during high-intensity, very short-duration activities
P
Phosphagen system, aerobic system, anaerobic glycolysis system? the primary system used during lower-intensity, long-duration activities
A
Explain the Cori Cycle and its role in fuel production during exercise
During exercise, some of the lactate that is produced by skeletal muscles is transported to the liver via the blood. The liver then converts the lactate back to glucose and releases it into the bloodstream to be transported back to the skeletal muscles to
List and describe the 4 mechanisms the body uses to give off heat during exercise. Give an example of each
1. Radiation - heat loss in the form of infrared rays, which involves the transfer of heat from the surface of one object to another without physical contact (e.g., the sun's rays transferring heat to the earth's surface)
2. Conduction - the transfer of h
Consider the following scenario for outdoor exercise and describe any risks involved: 95degrees F with 40% humidity
Heat cramps or heat exhaustion possible
Consider the following scenario for outdoor exercise and describe any risks involved: 85degrees F with 50% humidity
No risks involved
Consider the following scenario for outdoor exercise and describe any risks involved: 30degrees F with calm winds
Little danger for a properly clothed person
Consider the following scenario for outdoor exercise and describe any risks involved: 10degrees F with 10 mph winds
Danger for freezing of exposed flesh
Explain why women tend to sweat less than men and start to sweat at higher skin and core temperatures. How does this gender difference affext heat tolderance during exercise
Women have more surface area for their body weight (i.e., less lean, dense mass), so they rely more on conduction, convection, and radiation to regulate body temperature than do men, who generate greater quantities of heat (due to an increased lean mass).
How long after initiation of an exercise program can an increase in plasma volume be observed
Within one hour of recovery from the first exercise session
what is the physical-performance advantage of reduced blood viscosity
enhances oxygen delivery to the active skeletal muscles because the blood flows more easily through the capillaries
Why is the left ventricle of the cardiac structure most affected by endurance training
it is responsible for the forceful propulsion of oxygenated blood through the arterial system
Explain how regular endurance training creates more cross-sectional area for exchange between the vascular system and the active muscle fibers
new capillaries develop in trained muscles to allow blood to more effectively perfuse the active tissues. existing capillaries that were not readily open prior to endurance training become more easily recruited and open to blood flow in trained muscles
why is the increase in size and number of mitochondria within the skeletal muscles an important adaptation to long-term exercise
the mitochondria improve the muscle's capacity to produce ATP, increases in mitochondrial size and number enhance the muscle's ability to use oxygen and produce APT via oxidation
why is an increase in rate coding due to resistance training so important to overall performance
it is the frequency of impulses sent to a muscle - results in an increase in the frequency of discharge of the motor units and allows for a faster time to peak force production for the trained muscle
Name the hormone: slight elevation during exercise
Cortisol
Name the hormone: smaller increase in glucose levels during exercise at absolute and relative workloads
Glucagon
Name the hormone: no effect on resting values; less dramatic rise during exercise
Growth Hormone
Name the hormone: decreased secretion at rest and at the same absolute exercise intensity after training
Epinephrine and norepinephrine
Name the hormone: increased sensitivity; normal decrease during exercise greatly reduced with training
Insulin
Match to the correct phase of the general adaptation syndrome - Shock or alarm phase, Adaptation phase, or Exhaustion phase: repairs are inadequate and sickness or death occurs
E
Match to the correct phase of the general adaptation syndrome - Shock or alarm phase, Adaptation phase, or Exhaustion phase: strength gains are attributable to neuromuscular adaptation only
S
Match to the correct phase of the general adaptation syndrome - Shock or alarm phase, Adaptation phase, or Exhaustion phase: characterized by progressive increases in muscle size and strength
A
Match to the correct phase of the general adaptation syndrome - Shock or alarm phase, Adaptation phase, or Exhaustion phase: can indicate a lack of adherence
E
Match to the correct phase of the general adaptation syndrome - Shock or alarm phase, Adaptation phase, or Exhaustion phase: represents major muscular adaptations
A
Match to the correct phase of the general adaptation syndrome - Shock or alarm phase, Adaptation phase, or Exhaustion phase: involves cortisol secretion
S
List the 10 primary signs and symptoms of overtraining
1. a decline in physical performance with continued training
2. elevated heart rate and blood lactate levels at a fixed sub maximal work rate
3. change in appetite
4. weight loss
5. sleep disturbances
6. multiple colds or sore throats
7. irritability, res
Define the following training principle: specificity
explains the outcome of a given type of training program such that the exercise response is specific to the mode and intensity of training
Define the following training principle: overload
refers to strategically applying increased load on a tissue or system above and beyond the point at which that tissue or system is normally loaded
Define the following training principle: progression
refers to the systematic process of applying overload
Define the following training principle: diminishing returns
suggests that the rate of fitness improvement diminishes over time as fitness approaches its ultimate genetical potential
Define the following training principle: reversibility
pertains to the losses in function experienced after the cessation of a training program. regardless of the gains in fitness achieved through a regular exercise program, those improvements will be reversed to pre-training levels and may ultimately decreas