Applied physiology - final study guide

What is the function of the cardiovascular system

functions to transport oxygen to the muscles and organs, and remove wastes from those systems

What is the function of the respiratory system?

- Maintain arterial O2 and CO2 levels within normal range through ventilation and perfusion

What does the cardiovascular system consist of?

heart, blood vessels, blood

What is included in the upper respiratory system

nasal cavity, pharynx, larynx

What is included in the lower respiratory system?

trachea, primary bronchi, lungs, alveoli

What is ventilation

airflow in and out of the lungs

- O2 in CO2 out

What is perfusion?

blood flow reaching the alveoli, carrying oxygen and removing waste

What is simple diffusion

gas flow from an area of high concentration to an area of low concentration

- lungs have higher O2 than blood vessels, so O2 goes from lungs into the blood vessels

Describe how blood flows through the heart

Right atria, through the right av valve/ tricuspid valve, into the right ventricle

Right ventricle, through the pulmonary valves, to the lungs, through the pulmonary veins, into the left atrium

Left atrium, through the bicuspid valve, into the left ventricle

From the left ventricle, through the aortic valve, pumped through the body, and back to the heart through the vena cava

Describe the function of arteries and veins

Arteries carry blood away from the heart

Veins bring blood back towards the heart

Define cardiac output

amount of blood pumped out by each ventricle in one minute

what is the formula for cardiac output

Q=HRxSV

define heart rate

beats/ minute

define stroke volume

blood pumped per beat

What is the composition of blood (include %)

Red blood cells: 41%

White blood cells/ platelets: 4%

Plasma: 55%

What is the Fick equation used for?

calculating the volume of oxygen uptake

- can also be used ot calculate VO2 max

define vo2Max

- the highest rate at which oxygen can be taken up into the blood and utilized by muscles.

- Ie, the highest rate of energy can be supplied via aerobic metabolism

what is the formmula for the Fick equation

VO2 = Q (av-o2 difference)

ACSM activity guidelines

Adults should engage in 30 minutes of moderate intensity activity, 5 days/ week, or vigorous intensity aerobic activity for a minimum of 20 minutes on 3days/week

Calculate exercise intensity from HRmax

HRMax = 220-age

Multiply HRmax by the target %

If a person is 30 and wants to train at 70% HRmax: 220-30 = 190. 190*0.70 = 133bpm is the target HR

Calculate intensity from HRR (Karvonen method)

HRR = Max HR - Resting HR

Multiply HRR by desired intensity %

Add resting HR back into the equation

If resting HR is 60, and max HR is 190, and they wanna train at 70% HRR: 190-60=130. 130*0.70= 91. 91+60 = 151bpm is the target HR

Met for moderate intensity exercise

3-6 mets

Met for vigorous intensity exercise

> 6 mets

% of HR max for moderate intensity exercise

64-76%

% of HRmax for high intensity exercise

76-96%

% of HRR for moderate intensity exercise

40-60

% of HRR for high-intensity exercise

60-90

What is the CV respnse to aerobic eercise training

Oxygen uptake increases

Q increases

Sv inceaases

Resting HR decreases

Max HR stays the same

Oxygen extraction increases

What is HRR

Heart rate reserve is your available HR range

- HHR = HRmax - resting HR

What is anaerobic exercise?

does not require oxygen for energy supply, typically a very high-intensity activity that lasts a minute at most

What is aerobic exercise

requires O2 for energy supply. The exercise is less intense, but longer duration

t/f one energy system is used at a time

false. all sytems are active all the time, there is just one that dominates

What are the 3 basic energy systems

Phosphagen (immediate)

glycolytic (anaerobic)

oxidative (aerobic)

Describe the phosphagen system

Provides ATP for short-term, high-intensity activities. Formed from ADP and PCr. provides energy for the first 30 seconds of an activity

Describe the glycolysis system

- Used for short-term high-intensity exercise, providing energy for the first 2 minutes of an activity.

- The breakdown of carbohydrates to resynthesize ATP

Describe the oxidative system

- provides energy for long-term exercise, lasting more than 3 minutes, but at a low intensity.

-The primary source of energy is at rest.

- Uses carbs and fats through the Krebs cycle

What is the lactate threshold

The exercise intensity at which blood lactate begins an abrupt increase above baseline. Also known as the anaerobic threshold

3 types of muscle tissue

Skeletal muscle: biceps, quads, abs

Cardiac muscle: heart

Smooth muscle: glands, organs, blood vessels, eyes, skin

explain the muscle force-length relationship

Muscle length: the muscle must be at optimal length for the best force production

- allows for the most amount of cross bridges to occur

Describe how muscles can increase force

- increase force production by increasing the number of motor units recruited

- recruitment of larger motor units helps to generate more force

what is a concentric contraction

muscle shortening

what is an eccentric contraction

muscle lengthening

what is an isometric contraction

muscle stays the same length

what is a isotonic contraction

muscle contracts at the same speed

what is a isokinetic contraction

muscle contracts with a constant force

describe type I fibers

slow contraction speed, less force production, higher fatigue resistance, and more endurance. Red fibers

Describe type IIa fibers

fast contraction speed, moderate fatigue resistance, moderate power output, white/red in color

Describe type IIb fibers

fastest contraction speed, quickly fatigues, high power output, white in color

Describe muscle spindles

proprioceptors that run parallel with muscle fibers and respond to changes in muscle length. Responsible for the stretch reflex

Describe GTOs

propriceptors in the myotendinous junction that run in series with myofibers and respond to changes in force production. Initiate autogenic inhibition in response to high forces

how to train for strength

- Low reps at high intensity.

- 2-3 sets of 8-12 reps

- 60-80% 1 RM

describe power

the product of strength and speed.

Power = force*distance/ time.

how to train for power

4-6 sets, 3-6 reps, 70-80% of 1RM

how to train for endurance

The capacity to sustain muscle action.

- High reps at lower intensity.

- 2-3 sets of 15-50 reps

Health benefits of resistance training

Reduce all-cause mortality

Maintain independence

Reduce chronic condition risk

Improve psychological well-being

Improve physique

Positive effect on depression, bone density, glucose tolerance, RMR, and body composition

Basic factors that influence the magnitude of response to resistance training

Prior level of conditioning

Exercise intensity

Specificity of training

Heredity: accounts for half of the variations in training response

______ ______ accounts for strength gains in the first 8 weeks of training

Neural adaptations account for strength gains in the first 8 weeks of training, due to increased synaptic firing and efficiency

describe hypertrophy

Hypertrophy: an increase in the number of myofibrils containing the actin and myosin filaments, resulting in more cross-bridges

what is motor learning

acquisition and retention of a motor skill

What is motor performance?

the ability to carry out a skill, but does not imply motor learning

Describe the ways in which an environment affects motor learning

Tasks can be made more or less complex by affecting the environment, the manipulation of an object, body movement, and if the context is changed

- Tasks performed with a stable body are made harder by adding movement

- Tasks performed without an object are made harder by manipulating one

- Tasks can be made harder by trying them in a new environment or context each time

What is a closed environment

Fewer degrees of freedom.

- Everything around the person is stable and unchanging, and the activity is self-paced

what is an open environment

Things are moving around the person, the surface is unstable, movement is not completely controlled by the person, predictions about speed and direction must be made to adjust posture and balance

sensory systems involved in balance

- somatosensation

- vestibular

- visual

How can you target one system of balance (and make a task harder)

Take the other systems away by having the patient close their eyes or stand on an uneven surface

what is STM?

manipulation of soft tissue for therapeutic purposes, producing effects on the nervous, muscular, and respiratory systems, and the circulation of blood and lymph

what is IASTM

Instrument-assisted soft tissue mobilization: instruments are used to create vibrations through the tissues. Uses scrapes that give the clinician a mechanical advantage. Good for improving ROM, improving function, and decreasing pain

stm and iastm are commonly used for

fibromyalgia, headaches, spinal pain, nerve pain, muscle strains, sports injuries, TMJ, lymphedema

contraindications to STM and IASTM

contraindications: burns, healing wounds, DVT, fracture, acute trauma or surgery, inflammatory conditions, fever,

precautions: bleeding disorders, pregnancy, severe osteoporosis

Select therapeutic interventions to maintain or improve ROM

Warm tissues

Stretch in a pain-free range

Hold-relax

Joint mobilization

Massage: effleurage, deep friction, vibration, Swedish, petrissage, trigger point, and percussion

Using the new range

what is DOMS

Delayed onset muscle soreness

- temporally related to an inflammatory response rather than structural damage

what most often causes DOMS

novel eccentric exercise

Factors that increase susceptibility for DOMS

- Recruitment of fewer muscle fibers to generate a given force: force is distributed across fewer fibers, so each fiber takes on more load

- Able to generate higher forces: muscles are stronger eccentrically, so overloading can occur without realizing it

- Non-ATP-dependent means of actin-myosin detachment: cross-bridges are forcefully pulled apart, causing mechanical disruption

- Novel recruitment pattern: less efficient coordination and poor timing

T/F: muscle soreness is caused by lactic acid build up

FALSE: Caused by microtears in the muscle fibers and the repair responses

What is the protective effect

- Previous eccentric exercise reduces the magnitude of DOMS.

- The movement is not novel if you've done it before

nothing else really seems to help consistently... except analgesics (OTC pain meds)

What is static stretching

tissues elongated past the point of resistance and held for a period of time

what is ballistic stretching

rapid, forceful, intermittent stretching (bouncing or bounding movement)

what is cyclic stretching

short, repetitive, slow velocity stretch

what is PNF

active inhibition achieved through contract/relax techniques

What is the point of static stretching/ stretching in general?

- Stretching is a form of exercise for increasing ROM. It should be prescribed and progressed with this goal in mind.

- Static stretching: does not reduce injury risk, may increase injury risk, impairs muscle force production, reduces jump performance, reduces running economy, does not reduce soreness, and does not increase DOMS

PNF uses ______ patterns because they are more _____

PNF uses dignoral patterns because they are more functional

PNF uses the _____ muscle to faciliate the ____ muscles

PNF uses the distal muscles in a pattern to facilitate the proximal muscle

describe contract relax

- increase ROM using autogenic inhibition

- Put the muscle into a point of stretch, have the patient contract the muscle being stretched, slowly allowing them to win the contraction, then push the muscle further

describe hold-relax

- goal: increase ROM

- Put the patient into an end range position, have them contract the muscle against you while keeping them in the end range, then push them further

- contract the antagonist (muscle that is tight) 5 seconds, then stretch that muscle for 10 seconds

- Isometric contraction

Describe hold-relax with active movement

- function: stimulates muscle activation

- Hold at the end-ROM, passively move in the opposite direction, then the patient will actively return to the original position

Describe alternating isometrics

- Trying to generate stability around a body segment

- Alternating muscle contractions against resistance with static posture

- Increases coordination, stability, endurance, and strength

Describe rhythmic stabilization

- Multidirectional contacts that would push the patient into rotation: Stabilize against a rotational force

Describe rhythmic initiation

- Progression of unidirectional movement through the desired range

- Used when someone cannot initiate. So, you, as the therapist, passively initiate and then the patient can take over actively

D1 UE flexion pattern

Shoulder flexion, shoulder adduction, shoulder ER, elbow flexion

D1 UE extension pattern

Shoulder extension, shoulder abduction, shoulder IR, elbow extension

D2 UE Flexion pattern

shoulder flexion, abduction, shoulder ER, elbow extension

D2 UE extension pattern

shoulder extension, adduction, shoulder IR

D1 LE flexion pattern

hip flexion, hip adduction, hip ER, knee flexion

D1 LE extension pattern

hip extension, hip abduction, hip IR, knee extension

D2 LE flexion pattern

hip flexion, hip abduction, hip IR, knee flexion

D2 LE extension pattern

Hip extension, hip adduction, hip ER, knee extension

Identify key risk factors related to severe knee injury (MSK and non-MSK)

ACL has a higher incidence in men

High-risk sports: rugby, football, netball, soccer, basketball, skiing

A previous ACL injury is a risk factor

Poor neuromuscular control of quads and hamstrings is a risk factor

Acceleration and declaration mechanics are risk factors

Hormonal changes

Footwear

Sleep: Non msk isk factor that makes it 1.7x more likely to sustain injury when you sleep < 7hr

Understand fundamental exercise components and dosing used in knee injury prevention programs

Flexibility: LE and UE groups

Running: all directions

Strength: glutes, quads, HS

Plyometrics: single leg and all directions

Core stability

What should be considered when prescribing movement-based motor priming

Movement specificity

Movement direction

Movement velocity

Level of force

Dynamic stretching

What is the purpose of a movement-based motor priming approach

Movement-based motor priming helps to increase neural readiness, enhance recruitment, prepare the exact movement pattern before loading it, and improve performance