Key Concepts in Exercise Science and Health

Health

complete physical/mental/social wellbeing

Mortality

death rate

Morbidity

disease rate

Physical Activity

any bodily movement requiring energy expenditure

Exercise

planned/structured/repetitive PA specifically to improve/maintain fitness

Health-related components of physical fitness

Cardiorespiratory endurance, muscular strength, muscular endurance, flexibility, and body composition

Skill-related components of physical fitness

Agility, balance, coordination, power, speed, and reaction time

Physical activity guidelines for American adults

150-300 minutes of moderate-intensity OR 75-150 minutes of vigorous-intensity aerobic activity weekly, plus muscle-strengthening activities 2+ days/week

Physical activity guidelines for American youth

60+ minutes of physical activity daily

ACSM

American College of Sports Medicine; leading organization for exercise science certifications, guidelines, and research

Exercise Physiology

researcher/cardiac rehab

Biomechanics

motion analyst/equipment design

Sport/Exercise Psychology

performance consultant

Motor Behavior

rehab therapist

Athletic Training

athletic trainer

Clinical Exercise Physiology

clinical exercise physiologist

Strength & Conditioning

S&C coach

Personal Training

personal trainer

Research process steps

1) Identify problem → 2) Literature review → 3) Form hypothesis → 4) Design methodology → 5) Collect data → 6) Analyze → 7) Conclude → 8) Report

Qualitative research

subjective/descriptive (interviews/observations)

Quantitative research

objective/numerical (measurements/statistics)

Descriptive research

Research that describes characteristics without manipulation of variables

Experimental research

Research that establishes cause-effect relationships by manipulating variables with controls

Longitudinal research

Research that studies the same subjects over time

Cross-sectional research

Research that examines different groups at the same time

Sequential research

Research that combines both longitudinal and cross-sectional approaches

Systematic review

A comprehensive analysis of all relevant studies on a specific topic using systematic methods

Meta-analysis

Statistical combination and analysis of results from multiple studies

Randomized controlled trial (RCT)

Gold standard experimental design with random assignment to treatment/control groups

Observational research

Research that examines relationships without manipulating variables

Primary Sources

original research

Secondary Sources

summaries/interpretations of primary research

Peer review

Expert evaluation of research for quality/validity before publication; ensures scientific rigor and credibility

Reliability

consistency of measurements; Examples: test-retest (consistent results on repeated measures), inter-rater (agreement between different evaluators)

Validity

accuracy of measurements; Examples: content (covers all aspects), construct (measures intended concept), criterion (correlates with gold standard)

Systems approach

Method of studying how different body systems interact and respond to exercise as an integrated whole rather than isolated parts

Benefits of exercise to muscular system

Increases strength/endurance/mass/metabolism

Benefits of exercise to skeletal system

Increases bone density/prevents osteoporosis

Benefits of exercise to cardiovascular system

Improves heart function/lowers BP/reduces disease risk

Lung capacity benefits of exercise

Increases lung capacity/improves gas exchange

Nervous system benefits of exercise

Improves motor control/balance/coordination

Endocrine system benefits of exercise

Improves hormone regulation/insulin sensitivity

Digestive system benefits of exercise

Improves metabolism/digestive function

Immune system benefits of exercise

Improves immune function/reduces inflammation

Muscle hypertrophy

Increase in muscle fiber size

Muscle hyperplasia

Increase in fiber number (rare in humans)

Type I muscle fibers characteristics

Slow contraction/high endurance/aerobic/red color/fatigue-resistant

Type IIa muscle fibers characteristics

Fast contraction/moderate endurance/aerobic-anaerobic mix/pink color

Type IIx muscle fibers characteristics

Fast contraction/low endurance/anaerobic/white color/quick fatigue

Osteoporosis

Condition of low bone density/increased fracture risk; weight-bearing exercise increases bone density and reduces risk

Coronary artery disease (CAD)

Narrowing of coronary arteries

Atherosclerosis

Buildup of plaque in arteries (atherosclerosis often causes CAD)

Physiology

Study of body function

Exercise Physiology

Study of acute/chronic body responses to physical activity

Acute effects of exercise

Immediate responses (↑HR/BP/cardiac output/breathing/O2 consumption)

Chronic effects of exercise

Long-term adaptations (↓resting HR/↑stroke volume/VO2max/strength/capillarization)

Types of blood vessels

Arteries (carry blood away from heart), Veins (carry blood to heart), Capillaries (exchange sites)

Normal resting heart rate range

60-100 bpm for general population; 40-60 bpm for athletes; women typically 3-5 bpm higher than men

Maximal heart rate

Maximum rate heart can beat (estimated by 220-age); cannot be significantly increased through training

Systolic blood pressure

Pressure during heart contraction (<120 mmHg)

Diastolic blood pressure

Pressure during heart relaxation (<80 mmHg)

Blood pressure response to aerobic exercise

Systolic increases, diastolic remains stable or slightly decreases

Blood pressure response to resistance exercise

Both systolic and diastolic increase (can be substantial during heavy lifting)

Stroke volume

Blood volume pumped per heartbeat (approx. 70 ml at rest, can increase to 100+ ml during exercise)

Cardiac output

Total blood volume pumped per minute (HR × SV); increases from ~5 L/min at rest to 20-40 L/min during maximal exercise

Blood distribution during rest

Rest: 15-20% to muscles; Exercise: up to 80% to working muscles

Maximal oxygen uptake (VO2max)

Maximum amount of oxygen body can utilize during intense exercise; indicator of cardiorespiratory fitness

Principle of overload

Must exceed normal demands to improve fitness; example: increasing weight, duration, or frequency over time

Principle of specificity

Adaptations are specific to type of training; example: endurance training improves aerobic capacity but not necessarily strength

Principle of reversibility

Fitness gains are lost without continued training; example: significant detraining effects occur after 2-4 weeks of inactivity

Clinical exercise physiology

Application of exercise science for chronic diseases/disabilities, with preventive/rehabilitative focus

Cardiovascular

heart failure/CAD/HTN/stroke

Pulmonary

COPD/asthma

Metabolic

diabetes/obesity

Musculoskeletal

arthritis/osteoporosis

Neuromuscular

MS/Parkinson's

Exercise Physiologists

work primarily with healthy individuals

Clinical Exercise Physiologists

work with diseased/disabled populations

Exercise Testing and Evaluation

Medical history/risk stratification, cardio testing (VO2max/submaximal), strength/endurance assessment, flexibility, body composition; Monitoring: HR/BP/ECG/O2sat/RPE

Athletic Trainer

Healthcare professional who specializes in prevention, assessment, treatment, and rehabilitation of athletic injuries

Primary Responsibilities of an Athletic Trainer

Prevention (screening/education/equipment), Assessment (injury evaluation), Treatment (first aid/modalities), Rehabilitation (return-to-play), Education, Documentation

Difference between Athletic Trainers and Physical Therapists

AT = prevention/acute care/sports rehab (schools/colleges/pro sports); PT = rehab post-injury/surgery (clinics/hospitals/broader populations)

Sports Medicine Team

Athletic trainers, physicians, physical therapists, strength & conditioning coaches, nutritionists, sport psychologists, equipment managers

Main Professional Association for Athletic Trainers

NATA (National Athletic Trainers Association); certification through BOC (Board of Certification)

Common Athletic Injuries

Sprains (ligament tears), Strains (muscle/tendon tears), Contusions (bruises), Fractures (broken bones), Concussions (brain injury), Dislocations (joint displacement), Bursitis/Tendinitis (inflammation), Plantar Fasciitis (heel pain)

Role of Proper Nutrition in Sport, Exercise, and Health

Energy production, tissue repair, immune support, body composition management, performance enhancement, disease prevention

Types of Jobs for Nutritionists

Sports dietitian, clinical dietitian, weight management specialist, food service manager, nutrition educator, corporate wellness coordinator

Main Macronutrients and Their Functions

Carbohydrates (4 kcal/g) = primary energy source/glycogen storage; Protein (4 kcal/g) = muscle repair/growth; Fats (9 kcal/g) = energy storage/hormones/cell membranes

Difference between Vitamins and Minerals

Vitamins = organic compounds needed in small amounts (water-soluble or fat-soluble); Minerals = inorganic elements needed for body functions (major or trace)

Common Dietary Deficiencies and Their Impact on Health

Iron = fatigue/anemia; Calcium = poor bone health; Vitamin D = bone/immune issues; B12 = energy/neurological problems; Folate = anemia/neural tube defects

MyPlate

Visual guide for balanced meals with proportions: Fruits (1/4), Vegetables (1/4), Grains (1/4, 50% whole), Protein (1/4), Dairy (side). Examples: Fruits=apples/berries; Veggies=broccoli/spinach; Grains=oats/rice; Protein=chicken/beans; Dairy=milk/yogurt

Difference between Macronutrients, Micronutrients, and Electrolytes

Macronutrients = needed in large amounts (carbs/protein/fat); Micronutrients = needed in small amounts (vitamins/minerals); Electrolytes = minerals carrying electrical charge (Na/K/Cl/Ca/Mg) for fluid balance

Difference between Sport Psychology and Exercise Psychology

Sport Psychology = focus on athletic performance/competition; Exercise Psychology = focus on exercise effects/adherence

Impact of Personality on Exercise Patterns and Risks

Type A (competitive/time-urgent) = higher injury risk; Type B (relaxed) = higher adherence risk; Extroverts = prefer group activities; Introverts = prefer individual activities

Difference between Extrinsic and Intrinsic Motivation

Extrinsic = motivated by external rewards/outcomes; Intrinsic = motivated by internal satisfaction/enjoyment

SMART Goals

Specific, Measurable, Achievable, Relevant, Time-bound; Example: 'Run a 5K under 25 minutes by December 31st'

Self-efficacy

Belief in one's ability to accomplish tasks; leads to greater effort/persistence/resilience; sources: mastery experiences, vicarious learning, verbal persuasion, emotional states

Stages of the Transtheoretical Model

1) Precontemplation → 2) Contemplation (within 6 months) → 3) Preparation (within 30 days) → 4) Action → 5) Maintenance (6+ months) → 6) Relapse

Clinical Biomechanics

Focus on injury prevention/rehabilitation

Sport Biomechanics

Focus on performance enhancement