Exercise and Environmental Factors

Flashcards on Aerobic vs Anaerobic exercise and Altitude training

What are the benefits of aerobic exercise?

Strengthens the heart, fights off heart-related diseases, enhances endurance, increases stamina, lowers blood pressure, and prevents build-up in the arteries; helps maintain a healthy weight with a suitable diet.

What are the benefits of anaerobic exercise?

Strengthening the bones, building muscle, maintaining muscle mass, and burning fat; preventing muscle loss, osteoporosis, and lack of mobility related to age.

What is aerobic exercise?

Form of cardiovascular conditioning involving low-intensity and longer duration workouts that burn fat with the help of oxygen and carbohydrates to provide energy.

What is anaerobic exercise?

Short, intense bursts of physical activity that do NOT involve an increase in absorption and transportation of oxygen, breaking down glucose for energy without enough oxygen.

What are the benefits of High-Intensity Interval Training (HIIT)?

Improving general fitness, blood pressure, cardiovascular health, cholesterol profiles, reducing abdominal fat and body weight, and maintaining muscle mass; increases insulin sensitivity.

What is Plyometrics?

Uses speed and force of different movements to build muscle power; beneficial for cardiovascular condition.

What is Muscular Strength?

Ability of a muscle to exert force.

What is Muscular Power?

Rate of performing work, the product of force and velocity.

What is Muscular Endurance?

Capacity to sustain a static contraction or maintain repeated muscle contractions.

What is Maximal Aerobic Power (Aerobic Capacity)?

Maximal capacity for aerobic resynthesize of ATP.

What is Maximal Anaerobic Power (Anaerobic Capacity)?

Maximal capacity of the anaerobic system to produce ATP.

What is the Principle of Individuality?

Individual responses to exercise vary greatly due to genetic differences.

What is the Principle of Specificity?

Training adaptations depend on the type, intensity, and volume of exercise.

What is the Principle of Reversibility?

If training is reduced or stopped, the physiological improvements gained will decline over time.

What is the Principle of Progressive Overload?

The body must be challenged beyond its usual limits to improve.

What is the Principle of Variation/Periodization?

Systematically adjusting training variables—such as mode, volume, or intensity—over time to keep workouts effective and challenging.

What is Acclimation?

“Days to Weeks”

What is Acclimatization?

“Months to Years”

What is Conduction?

Transfer of heat from molecule to molecule.

What is Convection?

Heat transfer through gases or liquids.

What is Radiation?

Transfer of heat in the form of infrared rays.

What is Evaporation?

The primary mechanism for heat dissipation during exercise, accounting for about 80% of heat loss when physically active.

What is the effect of being near Sea Level [below 500m (1,640 ft)] regarding Altitude/ATM (Atmospheric Pressure)/Hpa (Hecto Pascals)/ Mb (Milibars) Levels?

No effects

What is the effect of being at Low Altitude [500-2,000m (1,640-6,560 ft)] regarding Altitude/ATM (Atmospheric Pressure)/Hpa (Hecto Pascals)/ Mb (Milibars) Levels?

Performance may be diminished, above 1,500m (4,920ft): It may overcome with acclimation.

What is the effect of being at Moderate Altitude [2,000-3,000m (6,560-9840 ft)] regarding Altitude/ATM (Atmospheric Pressure)/Hpa (Hecto Pascals)/ Mb (Milibars) Levels?

Effects on wellbeing in unacclimated individuals/ decreased maximal aerobic capacity performance. Optimal performance may or may not be restored with acclimation.

What is the effect of being at High Altitude [3,000-5,000m (9,840-18,000ft)] regarding Altitude/ATM (Atmospheric Pressure)/Hpa (Hecto Pascals)/ Mb (Milibars) Levels?

Adverse health effects even after acclimation.

What is the effect of being at Extreme Altitude [Above 5,500m (~18,000 ft)] regarding Altitude/ATM (Atmospheric Pressure)/Hpa (Hecto Pascals)/ Mb (Milibars) Levels?

Severe hypoxic effects highest permanent settlements are at 5,200-5,800m (17,000-19,000 ft)

What does Hypoxia mean?

Low oxygen levels

What does Hypobaria mean?

Low atmospheric pressure

What is Pulmonary/Respiratory Alkalosis?

Blood pH rises due to low CO₂ levels, often from hyperventilation

What is Type 1 Transient Hypertrophy?

Temporary muscle size increase after exercise, mainly due to fluid accumulation (edema) in the muscle tissues.

What is Muscular Atrophy?

Reduction or wasting away of muscle tissue.

What is Acute Muscle Soreness?

Occurs during or immediately after exercise, mainly due to the buildup of exercise by-products like H+ ions and tissue edema.

What is Delayed Onset Muscle Soreness?

DOMS; A muscle pain that appears 1–2 days after intense exercise, especially involving eccentric movements.