PHYSIO Finals

Testosterone

 A steroid hormone that promotes muscle growth, protein synthesis, and male secondary sex characteristics. Important for strength and hypertrophy.

Estrogen

 A hormone predominant in females; involved in fat metabolism, bone density, and menstrual cycle regulation.

Progesterone

 A hormone involved in the menstrual cycle and pregnancy; can affect body temperature and fluid balance during exercise.

Body Composition (Lean Body Mass, Fat Mass)

 The ratio of fat to non-fat mass in the body; key for assessing fitness and health.

Relative Strength

The amount of strength relative to body weight. Useful for comparing athletes of different sizes.

Absolute Strength

 The total amount of force an individual can produce, regardless of body weight.

VO2 Max (Absolute and Relative)

 Maximal oxygen uptake. Absolute (L/min), Relative (ml/kg/min). Indicates aerobic fitness.

Stroke Volume

 Amount of blood the heart pumps per beat. Increases with aerobic training.

Hemoglobin Concentration

Amount of oxygen-carrying protein in red blood cells; higher levels enhance oxygen transport.

Fuel Utilization (Carbohydrate vs Fat Oxidation)

Refers to the body’s preference for burning carbs or fats depending on exercise intensity.

Lactate Threshold

The point during exercise when lactate begins to accumulate; higher threshold = better endurance.

Muscle Hypertrophy

Increase in muscle size, typically due to resistance training.

Neural Adaptations

 Improvements in the nervous system’s ability to activate muscles efficiently.

Menstrual Cycle

The monthly hormonal cycle in females that can influence exercise performance and recovery.

Puberty

Developmental stage marked by hormonal changes and increased capacity for training adaptations.

Menopause

The end of the menstrual cycle; hormonal changes can affect muscle mass and fat storage.

Biomechanics

Study of movement mechanics in living organisms; relevant to injury prevention and performance.

Ligament Laxity

Looseness of ligaments; can increase injury risk, especially in females due to estrogen.

Sarcomere

Smallest contractile unit of muscle; made of actin and myosin.

Actin and Myosin

Proteins in muscle fibers responsible for contraction via cross-bridge cycling.

Motor Unit

One motor neuron and all the muscle fibers it innervates.

Neuromuscular Junction

The synapse where a motor neuron communicates with a muscle fiber.

Muscle Fiber Types

Type I = slow-twitch (endurance), IIa = fast oxidative, IIx = fast glycolytic (power).

Type I

slow twitch (endurance)

• aerobic

• fatigue-resistant

Type IIa

Fast Oxidative

• aerobic + anaerobic

• moderate fatigue

• power + endurance

Type IIb

fast glycolytic (power)

• Anaerobic

• Fatigues quickly

• explosive power

ATP-PC System

Immediate energy system using ATP and phosphocreatine; used in explosive activities.

Glycolysis

Anaerobic process that breaks down glucose for energy.

Oxidative Phosphorylation

Aerobic process in mitochondria that produces large amounts of ATP.

Motor Unit Recruitment

Activation of more motor units to increase muscle force.

Rate Coding

The frequency of motor neuron firing to control muscle force.

Motor Unit Synchronization

Multiple motor units firing at the same time to increase force output.

Muscle Hypertrophy

Sarcoplasmic = size/volume increase; Myofibrillar = strength increase via more contractile proteins.

Sarcoplasmic Muscle Hypertrophy

size or volume increases

• More fluid (size) – bodybuilders

Myofibrillar Muscle Hypertrophy

strength increases via more contractile proteins

• More contractile proteins (strength)

Muscle Protein Synthesis (MPS)

 The process of building new muscle proteins.

Muscle Protein Breakdown (MPB)

The process of breaking down muscle tissue for energy.

Progressive Overload

Gradually increasing training stress to promote adaptation.

Specificity (SAID Principle)

Specific Adaptations to Imposed Demands; train based on specific goals.

• Training should match sport/task (e.g., sprinting vs. endurance)

Testosterone, Growth Hormone, IGF-1, Cortisol

 Key hormones: Testosterone/GH/IGF-1 = anabolic; Cortisol = catabolic.

Capillary Density

Number of capillaries per muscle fiber; higher = better oxygen delivery.

Mitochondria

 Organelles that generate ATP aerobically.

Cardiac Output

Total blood volume pumped by the heart per minute.

Mitochondria Density

 Quantity of mitochondria in muscle cells; affects endurance capacity.

Myoglobin

Oxygen-carrying protein in muscle fibers.

Lactate Clearance

 Removal of lactate from muscles/blood, improving endurance.

Glycogen Sparing

Using more fat for energy so glycogen lasts longer during exercise.

Anaerobic Glycolysis

 Energy production from glucose without oxygen; produces lactate.

Phosphagen System

 Same as ATP-PC system; immediate energy for short bursts.

Buffering Capacity

Ability to resist changes in pH and handle acid build-up from intense exercise.

Rate of Force Development (RFD)

 How quickly force is produced—key for explosive actions.

Angiogenesis

Formation of new blood vessels; improves oxygen delivery.

Concurrent Training

Combining strength and endurance training in one program.

Interference Effect

 Endurance training can limit strength/power gains if not managed properly.

Substrate Utilization

Which fuel (fat vs. carbs) is used for energy depending on intensity.

Ventilatory Threshold

 Point during exercise where ventilation increases disproportionately to oxygen consumption.

Local Muscle Endurance

Ability of a specific muscle to perform repeated contractions over time.

Type I

Slow-twitch, fatigue-resistant fibers suited for endurance.

Time Under Tension (TUT)

The amount of time a muscle is under strain during a set.

Repetition to Fatigue

Testing how many reps you can do at a submaximal load.

Sustained Contraction

 Holding a muscle contraction for a long period (e.g., plank).

Motor Unit Fatigue Resistance

 The ability of motor units to continue functioning under stress.

Intramuscular Glycogen Storage

Amount of glycogen stored in muscle; fuel for moderate/high-intensity exercise.

Fat Utilization (Intramuscular)

 Using fat stored within the muscle as fuel.

Monocarboxylate Transporters (MCTs)

 Proteins that transport lactate and hydrogen ions out of muscle cells.

Mechanical Tension

Force generated on muscle fibers during resistance training.

Metabolic Stress

Build-up of byproducts (e.g., lactate) during high-rep training.

Muscle Damage

Microtears from intense training that trigger muscle repair and growth.

Satelite Cells

Muscle stem cells that aid in repair and hypertrophy.

Neural Drive

Strength of nerve signals sent to muscles during contraction.

Pennation Angle

Angle between muscle fibers and tendon; affects force production.

Creatine Phosphate

High-energy compound used to regenerate ATP quickly.

Glycogen

Stored carbohydrate in muscle and liver used for energy.

Connective Tissue Adaptation

Changes in tendons and ligaments (e.g., stronger, more resistant to injury) from resistance training.

Aerobic training

• emphasizes endurance and cardiovascular health

Anaerobic training

• emphasizes strength, power, and muscle mass

Aerobic Adaptations

• primarily enhance oxygen utilization

Anaerobic Adaptation

• primarily enhance energy production without oxygen

Mitochondria

essential organelles, often referred to
as the "powerhouses of the cell."

• generates most of the chemical energy needed to power the cell’s biochemical reactions

• energy is produced in ATP (adenosine triphosphate)

• ^^ through the process of cellular respiration (breaking down food molecules)

mitochonria

also have functions (other than energy production)

• calcium signaling

• cellular differentiation

• cell death (apoptosis)

cellular respiration

• process involves the transfer of electrons, leading to ATP production

Aerobic training

• endurance training that stimulates an increase in oxidative enzyme activity

• key adaptation that allows body to perform prolonged aerobic activity

lipolysis

breakdown of triglycerides (stored fat) into free fatty acids and glycerol

• improved fat utilization increases the activity of enzymes responsible for this process

beta-oxidation

The process by which fatty acids are broken down to acetyl-CoA (enters the Krebs cycle and electron transport chain for ATP production)

• aerobic training increases the enzymes responsible for this process

hormonal adaptations

Epinephrine, norepinephrine, and growth hormone play a role in lipolysis

• aerobic training enhances body sensitivity to these hormones, promoting fat breakdown

glycogen sparing

• conservation of glycogen (stored carbs): using fat for fuel

• crucial for endurance activities since it delays fatigue

fat utilization

benefits:

• enhanced endurance (fat as an energy source)

• weight management (contributes to weight loss and maintenance)

• improved metabolic health (improves insulin sensitivity)

muscle hypertrophy

increase in muscle fiber size (type II) through resistance training

• involves the synthesis of contractile proteins (actin and myosin)

neural adaptations

enhanced neural drive to muscles, more efficient muscle activation

• strength training (high load resistance) is the primary stimulus

strength

max force a muscle or muscle group can generate

• increase results from muscle hypertrophy and neural adaptations

power

rate at which force is produced (f x v)

• crucial for explosive movements

• increase results from improved rate of force development (RFD), enhanced muscle fiber recruitment, and improved intermuscular coordination

• training involves high-velocity movements against resistance

improved rate of force development (RFD)

The ability to generate force quickly

enhanced muscle fiber recruitment

ability to rapidly activate a large num of muscle fibersi

improved intermuscular coordination

ability to coordinate the action of multiple muscle groups for efficient movement

neuromuscular coordination

The efficiency of the nervous system in communicating with and controlling muscles

• involves precise timing, sequencing, and force modulation of muscle contractions

enhanced motor learning

• practice and repetition of movement lead to motor patterns and reduced errors

increased synaptic efficiency

• efficiency of nerve impulses transmitted across synapses improves

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refined proprioception

• body’s awareness of position and movement in space improves

• enhances balance, coordination, and movement accuracy

reduced co-contraction

• The simultaneous activation of opposing muscle groups (impedes movement efficiency) is decreased

• improved coordination is the cause of this

intermuscular coordination

ability of multiple muscle groups to work together smoothly