Exam 1 Flash Cards BEP

Vocabulary flashcards covering key concepts from lectures on exercise, chronic disease, health metrics, principles of program design, and muscular adaptations.

Absence of exercise

Described as the most potent stimulus for evoking undesirable tissue reactions.

Physical inactivity

Identified as the 4th leading cause of global mortality and the biggest health problem of the 21st century by Steven Blair.

Mortality

The state of being subjected to death.

Obesity

Defined as a Body Mass Index (BMI) over 30.0.

Severe obesity

Defined as a Body Mass Index (BMI) over 40.0.

Insulin

A hormone produced when blood sugar elevates.

Glucagon

A hormone produced when blood sugar drops.

GLUT4 glucose receptors

Supplement glucose uptake by cells and travel to the membrane surface due to muscle contraction.

Health behaviors

The most significant contributor to overall health status (50%), including exercise, smoking, and diet.

Muscular Fitness (MF)

A domain encompassing muscular strength, muscular power, and muscular endurance, with improvements reducing heart disease, glucose intolerance, osteoporosis, and musculoskeletal injuries.

Muscular strength

The ability of a muscle group to develop maximal contractile force against a resistance in a single contraction.

Absolute strength

The total maximal contractile force a muscle group can develop.

Relative strength

Muscular strength accounted for by an individual's body weight.

Muscular endurance

The ability of a muscle group to exert submaximal force for extended periods through repeated contractions against a lower resistance.

Muscular power

The muscle's ability to exert force per unit of time (Power = force/time), a critical metric for athleticism.

Specificity (Principle of program design)

The body's physiological responses and adaptations to training are specific to the type of exercise and the muscle groups involved.

Reversibility (Principle of program design)

The positive effects and health benefits of regular physical activity and exercise are reversible, with capacity diminishing quickly upon discontinuation.

Overload (Principle of program design)

Body systems must be subject to stimuli greater than those to which the individual is accustomed to achieve physiological changes.

Progression (Principle of program design)

The ongoing increase of a training component throughout a program to stimulate further improvement, balancing harm reduction and physiological adaptation.

Golden Rule (Progression)

Avoid increasing intensity and volume at the same time to reduce injury risk and facilitate adaptation.

Recommended order of progression

Frequency, Duration, Intensity (F-D-I).

ACSM resistance training recommendations (for health)

1 time per week for each muscle group, requiring 48 hours of rest before training the same muscle group again.

ACSM resistance training recommendations (for improvements/growth)

2-4 times per week depending on goals and training age.

Gains (training)

Improvements that occur primarily during the recovery phase, emphasizing the importance of recovery.

Muscle hypertrophy

The process of increasing the thickness of individual muscle fibers, not by adding new cells in humans.

Hyperplasia

The process of getting more muscle cells, which does not happen in humans but occurs in animals.

Sexual dimorphism

Phenotypic differences between males and females of the same species, including physical and behavioral traits like endocrine profiles and muscle fiber size in humans.

Stage 1 (Cellular Adaptation)

Stimulus and fatigue.

Stage 2 (Cellular Adaptation)

Recover, replenish, repair.

Stage 3 (Cellular Adaptation)

Adaptations.

Stage 4 (Cellular Adaptation)

Missed the optimal window for adaptation.

Supercompensation zone

The optimal timing for the next training session, occurring when adaptations are maximized after recovery from the previous stimulus.