SPH-K 212 Exam 1 review

Sport Performance-Related Fitness Components

Reaction time, agility, power, speed, balance, and coordination.

Health-Related Fitness Components

Muscular endurance, cardiorespiratory endurance, muscular strength, body composition, and flexibility.

Training Principle: Overload 1/6

Get stronger by lifting more and challenging the body.

Training Principle: Recovery 1/6

Adapt and compensate for performance.

Training Principle: Reversibility 1/6

Use it or lose it.

Training Principle: Progression 1/6

Increase weight and speed over time.

Training Principle: Individuality 1/6

Everyone's body is different.

Training Principle: Specificity 1/6

Run at pace or practice what you compete in.

Energy System: Glycolysis

Occurs in the cytosol; second fastest energy system.

Energy System: Phosphocreatine System

Occurs in the cytosol; the fastest energy system.

Energy System: Aerobic Metabolism

Occurs in the mitochondria; slowest but yields the most ATP.

Sarcomere Structure: Actin & Myosin

Contractile protein filaments within the sarcomere.

Sarcomere Structure: Z-Disk & M Line

Z-disk borders the sarcomere; M line sits in the middle.

Homeostasis Control Mechanism

Negative feedback loop: reverses changes to bring the body back to normal ranges.

Acute Responses to Exercise

Increased heart rate, stroke volume, blood pressure, cardiac output, vasodilation, and heavy breathing.

Blood Vessels: Veins vs. Arteries

Veins carry deoxygenated blood toward the heart; arteries carry oxygenated blood away.

Blood Vessels: Capillaries

Responsible for the exchange of gases and nutrients.

Relative vs. Absolute VO2

Relative is scaled to body mass (mL/kg/min); absolute is total amount consumed per minute (L/min).

Importance of Recovery

Provides adequate time for physiological adaptations and repair to occur.

Size Principle of Motor Unit Recruitment

Motor units are recruited from smallest to largest depending on the force needed.

Wolff's Law

Bones will remodel based on the stress and load under which they are placed.

Fatigue Causes: Short-Duration / High-Intensity

Depletion of stored ATP/PC and buildup of hydrogen ions/lactic acid causing protein denaturing.

Fatigue Causes: Long-Duration / Low-Intensity

Depletion of nutrients (carbs/glycogen), dehydration from sweating, and muscle damage.

Cross-Bridge Cycle Steps

1. Bind myosin head, 2. Power stroke, 3. ATP attaches, 4. ADP + P decrease.

Main Byproducts of Energy Production

Hydrogen ions (acids that decrease pH) and heat.

Muscle Fibers: Type I

Slow twitch, slow speed, aerobic metabolism.

Muscle Fibers: Type IIA

Fast/moderate twitch, medium speed, anaerobic glycolysis.

Muscle Fibers: Type IIX

Fast twitch, fastest speed, anaerobic glycolysis / phosphocreatine.

Oxygen Transport in Blood

Mostly transported via hemoglobin in red blood cells (erythrocytes).

Cardiovascular Adaptations to Exercise

Decreased resting HR/BP, increased stroke volume, cardiac output, VO2 max, capillary density, and mitochondrial density.

Functions of Urinary System During Exercise

Maintaining fluid levels and maintaining the pH of the blood.

Muscle Structures (Largest to Smallest)

Fascicle, muscle fiber (cell), myofibril, sarcomere.

Cardiac Output Equation (CO = HR x SV)

CO is blood pumped per minute, HR is beats per minute, SV is blood pumped per heartbeat.

VO2 Max and Lactate Threshold

VO2 max is max oxygen consumption rate; lactate threshold is the point where blood lactate increases markedly.

FITT Principle

Frequency, Intensity, Time, and Type used to program training for overload and progression.

exercise

movement process that individuals voluntary engage in

exercise science

nutritional. physiological, psychological, and functional adaptation to movement

primary source

resech; reviews, journal articles

immediate energy systems (ATP-CP)

high intensity/ short duration energy system

muscle fiber hytrophy

increase in protein synthesis

sport

organized exercise at a level of competition consitstantly

7 disciplies within exercise science

1. exercise physiology

2. biomechanics

3. motor learning

4. athletic training

5. reserch

6. sports psych

7. nutrition

mass

base unit (g) / (kg) most useful

1 kg=2.2 lbs

temperature

base unti C

-1 c =1.8 F

body temperature

relative stables body temp 98.6 F

atomospheric pressure

must have adequate gas exchange for survival maintain enough 02

blood pH

neutral

indication of the concertation of H+ in a solution= pH

nutrients

carbohydrates, proteins, lipids, H20

micronutrients

body water

50-80% of body mass

bodies use h2o to mantain body temp

homeostais

balance or stability of an environment

positive feedback loop

accelerated response to stimulus

Rare in bodies

homeostatic imbalance

disturbance in homeostasis can lead to disease and death

chemoreceptors

sense chemicals

osomoreceptors

sense water/ changes in body fluid

noiciseptors

sense pain

mehcanoreceptors

change sin body position

thermoreceptors

sense temperature

baroreceptors

changes in pressur/ balance

ATP

major energy source in the body

chem work in reactions

transport work in amino acids

mechanical work in muscle contractions

enzymes

biological catlyst that fucnion to increase the speed of reaction.

bind to substrates at active sites to catalyze reactions

-ase suffix

cell theory

the cell int he basic structure + function unit of life

major areas: plasma membrane, cytoplasm, nuclues

diffusion

movemnt of molecules from an area of high concetration towards low concentration

nervous system

controles system of the body

primary component is a neuron

response to acute immediate changes in stimuli

endocrine system

controls physiological fucntion and system of the body

cardiovascular system

transporting oxygen, nutrients, hormones,etc..

respitory system

moving air in and out of lungs, regulation of acid-base balance

muscular system

provide movement and stablize body position, organ contraction and relaxation

3 types of muscle

smoot

cardiac

skeletal

skeletal system

provides structural framework for the body, site of blood cell formation

integumentary system

protects deep tissue from injury , temperature control with sweating

digestive system

transfer nutrients and water from food we consume into the body; gastic emptying rate also glucose absorption during exercise bets occur 6-8%

urinary system

elimination of waste, regulation fo fluid volume, and electrolyte composition and body pH

immune system

regulate the suseptibility to serverity of and recovery from infection, and normal tissue growth and illness

myofibrills

composed of many sarcomers

sarcomere

smalles contrile unit of a muscle; composed of myofilaments made up of contractile proteins

sarcoplasmic reticulum

smooth er that surrounds each myofibril; store and then release ca+2 ions to signal for contraction

cross bridge formation order

1. myosin binds to actin

2. power strike (p + adp realsed)

3. myosin relased from actin via ATP

4. return to starting positoin

size principle

motor units recruited form smallest to largest depend on the force needed

decrease during exercise

digestion

pH

fiber produces the most force

IIx

produces ATP at the fastest rate

Phosphocreatin

intesnity

how hard an exercise is compared ot maximal effort or maximal heart rate

phosphocreatin system

anerobic

1 atp

10 seconds

beacase atp storage is limited it is used to make atp quickly

glycolytic system

anerobic when directlt utilizying glycloic enzymes in cytosol

yield 2 atp

1-2 min

breakdown of glucose via glycolisis

aerobic oxidatice system

aerobic (o2 reguired)

atp yiels depends on substrate

32 atp// glucose

100 atp// fatty acids