Exercise Science: Scientific Method, Physical Activity Guidelines, Metabolism, and Cardiorespiratory Fitness

Vocabulary practice flashcards covering research methods, physical fitness and activity guidelines, metabolism, energy pathways, muscle fiber types, and cardiorespiratory program progression.

Five Characteristics of the Scientific Method

Empirical, Replicable, Provisional, Objective, and Systematic.

Independent Variable

The cause or the variable that you change in an experiment.

Dependent Variable

The effect or the variable that you measure in an experiment.

Generalizability

The degree to which the findings, measurements, or conclusions of a research study can be applied and extended to broader populations.

Confounding Variable

An outside factor that influences both the independent variable (the cause) and the dependent variable (the effect) in a study.

Physical Activity

Any bodily movement.

Exercise

Any bodily activity that enhances or maintains physical fitness, overall health, and wellness, and fits the "rubric of exercise."

Physical Fitness

The body's ability to function efficiently and effectively during work, daily routines, and leisure activities while maintaining good health.

MET

Metabolic Equivalent of Task.

Sedentary Behavior MET Range

$$\le 1.5\,\text{METs}$$

Low Intensity Movement MET Range

$$1.6\text{ to }2.9\,\text{METs}$$

Moderate Intensity Movement MET Range

$$3.0\text{ to }5.9\,\text{METs}$$

Vigorous Intensity Movement MET Range

$$\ge 6.0\,\text{METs}$$

ACSM and AHA Aerobic Activity Recommendations

At least $150\text{ minutes}$ per week of moderate-intensity aerobic activity, or $75\text{ minutes}$ per week of vigorous aerobic activity, or an equivalent combination of both throughout the week.

ACSM and AHA Resistance and Flexibility Recommendations

Sit less, add muscle-strengthening activity at least $2\text{ days}$ per week, and perform flexibility training $2\text{ to }3\text{ times}$ a week.

Principle of Reversibility

The "use it or lose it" principle, stating that exercise and fitness benefits gradually fade when training ceases.

Skill-Related Components of Physical Fitness

Speed, power, agility, balance, coordination, and reaction time.

Principle of Individual Differences

The concept that no two people respond identically to the same exercise program.

Maintaining Fitness vs. Gaining Fitness

Maintaining fitness requires less activity than gaining fitness; if intensity is maintained, time and frequency can be manipulated.

Four Types of Energy

Electrical, Chemical, Kinetic/Mechanical, and Thermic.

Thermodynamics Law of Energy

Energy is not created, but transformed.

Basal Metabolic Rate (BMR) Contribution

The component that contributes the highest amount to Total Daily Energy Expenditure (TDEE).

Thermal Effect of Exercise

The most variable component of daily energy utilization, varying depending on frequency, duration, and intensity of exercise.

Thermal Effect of Food (TEF) Macronutrient Order

Carbohydrates contribute a lot, followed by protein, and then fat.

Factors Affecting Metabolism

Body composition (amount of muscle), fitness level, age, genetics, gender, and stimulants.

Three Energy Pathways Rebuilding ATP

ATP-PCr, Anaerobic Glycolysis, and the Aerobic pathway.

ATP-PCr Pathway

An energy pathway that rebuilds ATP to provide rapid, short-burst energy.

Anaerobic Glycolysis Pathway

An energy pathway that rebuilds ATP for fast, short-duration activities.

Aerobic Pathway

An energy pathway that rebuilds ATP for fast, long-duration activities.

Type I Muscle Fibers

Slow-twitch fibers designed for endurance and fatigue resistance, primarily supported by the oxygen (aerobic) pathway.

Type IIA / IIB Muscle Fibers

Fibers designed for strength and power that fatigue rapidly, primarily supported by the anaerobic pathway.

Fatigue during High-Intensity Exercise

Fatigue resulting from high-intensity exertion accompanied by increased acidity (blood lactate).

Physiological Adaptations to Training

Development of a more efficient heart (muscles) and a lower resting heart rate.

Karvonen Formula (Heart Rate Reserve)

A formula superior to age-predicted maximal heart rate calculations because it takes into account an individual's personal fitness level.

Cardiorespiratory F.I.T.T. Progression Order

Time is progressed first, followed by Frequency, thirdly Intensity, and finally Type (to maintain specificity).

Low Intensity (HRR Range)

$< 40\%$ of Heart Rate Reserve (HRR).

Moderate Intensity (HRR Range)

$40\%\text{ to }< 60\%$ of Heart Rate Reserve (HRR).

High Intensity (HRR Range)

$60\%\text{ to }< 85\%$ of Heart Rate Reserve (HRR).

Very High Intensity (HRR Range)

$\ge 85\%\text{ to }100\%$ of Heart Rate Reserve (HRR).

Rate of Perceived Exertion (RPE) Scale

A scale ranging from $6\text{ to }20$, where a rating of $6$ corresponds to approximately $60\,\text{bpm}$ and a rating of $20$ corresponds to $200\,\text{bpm}$.

Adaptation Phase (Cardiorespiratory Training)

Spans weeks $1\text{ to }6$; focuses on increasing frequency and time/duration, followed by intensity.

Improvements Phase (Cardiorespiratory Training)

Spans weeks $5\text{ to }24$; focuses on increasing intensity along with frequency and time/duration.

Maintenance Phase (Cardiorespiratory Training)

Begins at week $24+$; focuses on maintaining or increasing intensity while manipulating frequency and time/duration.

Sub-Maximal VO2 Step Test

A 3-minute step test using a specific cadence, a gender-specific bench height, and measurement of the time required for the heart rate to return to baseline.