Exercise Physiology Final

What is performance in exercise science?

The ability to successfully complete a physical task or activity, measured by speed, strength, endurance, skill, or efficiency.

Name three physiological factors that influence performance.

VO₂max/aerobic capacity, muscular strength/power, muscular endurance.

Name two additional physiological factors that affect performance.

Flexibility/range of motion, lactate threshold/fatigue resistance, neuromuscular coordination/skill.

Name three environmental factors that influence performance.

Temperature and humidity, altitude/oxygen availability, surface or terrain.

Name three environmental factors that influence performance.

Temperature and humidity, altitude/oxygen availability, surface or terrain.

Give two more environmental factors affecting performance.

Equipment/technology, nutrition/hydration

Give a sport-specific example of performance factors for swimming.

VO₂max, technique efficiency, water temperature.

Give a sport-specific example of performance factors for soccer.

Speed, muscular endurance, skill coordination, field condition, weather.

What is overload?

Working the body harder than it's used to in order to improve fitness.

Give a sport example of overload.

A basketball player doing more sprints or heavier strength training than usual to increase speed and power.

What is specificity?

Training should match the demands of the sport or skill being improved.

Give a sport example of specificity.

A swimmer doing freestyle intervals to improve freestyle race performance.

What is reversibility?

Fitness gains are lost if training stops or intensity decreases.

Give a sport example of reversibility.

A soccer player who stops running for several weeks loses endurance.

What is initial fitness level?

The starting point of an athlete's fitness affects how quickly they adapt.

Give a sport example of initial fitness level.

A beginner runner may improve VO₂max faster than an elite runner doing the same workout.

What is genetics?

Inherited traits affect athletic potential and response to training.

Give a sport example of genetics

Sprinters may have more fast-twitch muscle fibers, helping them excel at short-distance running.

What is overtraining?

Exercising too much without enough recovery, leading to fatigue or injury.

Give a sport example of overtraining.

A marathon runner training intensely every day without rest, causing decreased performance and fatigue.

How would you apply overload when training a basketball player?

Gradually increase intensity or volume of sprints, jumps, or strength exercises to improve speed and explosiveness.

How would you apply specificity when training a basketball player?

Focus on basketball-specific skills like dribbling, shooting, defensive slides, and short sprints.

How would you apply reversibility when training a basketball player?

Maintain consistent training during the season to prevent loss of endurance and skill; reduce load carefully during rest periods.

What happens during a warm-up?

Light activity that gradually increases heart rate, blood flow, and joint mobility.

Why is a warm-up important?

Prepares the body for exercise, reduces injury risk, and improves performance.

Fill-in: Warm-up helps increase ________ and ________ to the working muscles and may reduce risk of ________.

blood flow; oxygen delivery; injury

What happens during the workout?

The main part of the session; includes skill, strength, or endurance training at planned intensity.

Why is the workout important?

Improves fitness, skill, and sport-specific performance

What happens during the cool-down?

Low-intensity activity after the workout, stretching, and recovery exercises.

Why is a cool-down important?

Helps heart rate and breathing return to normal, reduces muscle soreness, and promotes recovery

What is fatigue?

A decline in the ability to produce force or power during exercise, often caused by physiological and/or neurological factors.

What is central fatigue?

Fatigue that originates in the central nervous system (brain or spinal cord), reducing the neural drive to muscles.

Example of central fatigue?

Feeling mentally exhausted during the last 15 minutes of a long cycling ride, leading to reduced pedaling effort.

What is peripheral fatigue?

Fatigue that originates in the muscles themselves, caused by changes in the muscle fibers or energy supply.

Example of peripheral fatigue?

Muscle failure during repeated sprinting due to lactate accumulation or low ATP.

What is motor unit recruitment?

The process by which the nervous system activates more motor units to generate force.

Compare central vs peripheral fatigue in a 60-min cycling time trial.

Central fatigue: Reduced brain signaling may lower pedaling force or cadence even if muscles could perform more.

Peripheral fatigue: Accumulation of H⁺, Pi, or depletion of ATP in muscles reduces contractile force, slowing speed.

How can mechanical factors contribute to fatigue?

Cross-bridge cycling: Impaired actin-myosin interactions reduce force generation.

SR Ca²⁺ release: Reduced calcium availability limits muscle contraction strength.

How can metabolic factors contribute to fatigue?

Inorganic phosphate (Pi): Accumulates during exercise, interfering with cross-bridge function.

ATP supply/demand: Low ATP limits muscle contraction.

H⁺ (acidosis): High acidity slows enzyme activity and muscle contraction.

Ultra short-term (<10 s)

ATP-PCr system

PCr depletion, neuromuscular fatigue

100 m sprint

Short-term (10-180 s)

Anaerobic glycolysis

H⁺ accumulation (acidosis), Pi

400 m sprint

Moderate (3-20 min)

Aerobic system

VO₂max, lactate threshold

5 km run

Intermediate (21-60 min

Aerobic system

Glycogen depletion, heat stress

40 km cycling time trial

Long-term (1-4 hr)

Aerobic system

Glycogen depletion, hydration, temperature

Marathon, long-distance triathlon

What is the key target of training to improve aerobic power?

VO₂max, lactate threshold/critical power, and exercise economy.

: What is Interval Training (HIIT)?

Alternating periods of high-intensity exercise near maximal effort with periods of rest or low-intensity recovery.

How does HIIT improve aerobic performance?

Increases VO₂max, raises lactate threshold, and improves muscular endurance and exercise economy at high intensity.

Example HIIT workout?

6 × 3-minute runs at 90-95% max heart rate, with 2 minutes of walking or jogging between intervals.

What is Long, Slow Distance (LSD)?

Continuous exercise performed at moderate intensity (60-70% max HR) for an extended duration.

How does LSD improve aerobic performance?

Builds aerobic base, increases mitochondrial density, improves fat metabolism, and enhances muscular endurance.

Example LSD workout?

60-90 minutes of steady running or cycling at a comfortable pace where conversation is possible.

What is High-Intensity Continuous Exercise?

Continuous exercise at high intensity (80-90% max HR) without rest intervals.

How does high-intensity continuous exercise improve aerobic performance?

Boosts VO₂max, improves lactate threshold, and enhances the ability to sustain high-speed performance.

Example high-intensity continuous workout?

25-30 minutes of running at a pace near lactate threshold (comfortably hard, just below maximal effort).

What is the ATP-PC system?

The energy system that provides immediate energy for very short, high-intensity activities (0-10 s) using stored ATP and phosphocreatine.

How do you train the ATP-PC system?

Perform short, maximal-intensity efforts with long rest periods to allow full recovery of PCr. Focus on sprinting, jumping, or explosive strength exercises.

Example ATP-PC workout?

10 × 6-second sprints with 2-3 minutes rest between sprints.

What is the glycolytic system?

The anaerobic energy system that breaks down glucose for energy during high-intensity efforts lasting ~10-180 seconds, producing lactate as a byproduct.

How do you train the glycolytic system?

Perform repeated high-intensity efforts of 30-90 seconds with moderate rest (work:rest ratios around 1:2 or 1:3) to build anaerobic capacity and lactate tolerance.

Example glycolytic workout?

6 × 400 m sprints at 85-90% max effort with 2 minutes rest between sprints.

What is sprint training?

Training that focuses on very short, maximal-effort bursts to improve speed, power, and phosphocreatine recovery.

What is a typical work:rest ratio for energy system training?

ATP-PC system: ~1:12-1:20 (long rest for full recovery)

Glycolytic system: ~1:2 or 1:3 (moderate rest to maintain high intensity)

What is isometric exercise?

Muscle generates force without changing length; no visible movement occurs.Example: Plank, wall sit

What is dynamic/isotonic exercise?

Muscle changes length while generating force, producing movement.Example: Bicep curls, squats

What is isokinetic exercise?

Muscle contracts at a constant speed throughout the full range of motion, usually using specialized machines.Example: Isokinetic leg extension machine

What is progressive resistance?

Gradually increasing the weight or resistance over time to continue improving strength

What is hypertrophy?

Increase in muscle size due to enlargement of existing muscle fibers.

What is hyperplasia?

Increase in the number of muscle fibers (less common in humans).

What is 1RM (one-repetition maximum)?

The maximum weight a person can lift for one complete repetition of an exercise.

Basic sets, reps, intensity, frequency for strength?

Sets/Reps: 2-6 sets of 1-6 reps (high load)

Intensity: 80-100% of 1RM

Frequency: 2-4 days per week

Basic sets, reps, intensity, frequency for hypertrophy?

Sets/Reps: 3-6 sets of 6-12 reps

Intensity: 65-85% of 1RM

Frequency: 3-5 days per week

Pros of free weights?

Greater range of motion, improves stabilizer muscles, more functional movements.

Cons of free weights?

Higher injury risk, requires more skill and balance.

Pros of machines?

Safer for beginners, easier to isolate muscles, less balance required.

Cons of machines?

Less functional movement, limited range of motion, may not train stabilizers as effectively.

What is concurrent training?

Combining endurance and strength training in the same program.

How can endurance training affect strength gains?

High-volume endurance training can reduce strength and hypertrophy gains due to interference effects (muscle adapts more to endurance than strength).

What is DOMS (Delayed Onset Muscle Soreness)?

Muscle soreness that appears 12-48 hours after intense or unfamiliar exercise, especially with eccentric contractions.

When does DOMS typically appear?

12-48 hours after exercise, peaking around 24-48 hours.

What is eccentric exercise?

Muscle lengthens while generating force, often causing more DOMS.Example: Lowering a dumbbell in a bicep curl or running downhill.

What is the repeated bout effect?

After performing a specific exercise once, future bouts cause less muscle damage and soreness.

What is static stretching?

Holding a stretch at the end of a joint's range of motion for 15-60 seconds.Use: Best for cool-downs or improving flexibility gradually.

What is dynamic stretching?

Controlled, active movements through the full range of motion.Use: Best for warm-ups to prepare muscles for activity.

What is PNF stretching (Proprioceptive Neuromuscular Facilitation)?

Stretching technique that involves alternating contraction and relaxation of muscles to improve flexibility.Use: Often used in rehabilitation or to achieve maximal flexibility gains.

What is a homeotherm?

An organism that maintains a relatively constant internal body temperature regardless of environmental conditions.

What is core temperature?

The temperature of the body's internal organs.

Normal range for human core temperature?

Approximately 36.1-37.8°C (97-100°F)

What is shell temperature?

The temperature of the body's skin and extremities, which can vary more with the environment.

What is a thermal gradient?

The difference between core and shell temperatures, which helps regulate heat transfer in the body.

What are the consequences of very high core temperature?

Heat stroke, organ damage, confusion, possible death.

What are the consequences of very low core temperature (hypothermia)?

Shivering, slowed metabolism, loss of consciousness, organ failure.

Methods of measuring core temperature?

Rectal thermometer, esophageal probe, ingestible thermistor pill, tympanic (ear) thermometer.

What is radiation?

Heat transfer in the form of infrared rays from a warmer object to a cooler one without direct contact.

What is conduction?

Heat transfer through direct contact between surfaces.

What is convection?

Heat transfer through the movement of fluids or air across a surface

What is evaporation?

Heat loss when liquid (sweat) changes to vapor from the skin surface.

Which method of heat transfer is most important during exercise in the heat, and why?

Evaporation - because sweating removes heat from the body, allowing cooling even when ambient temperature is high.

What factors affect the rate of evaporative cooling?

Ambient temperature and humidity (high humidity slows evaporation)

Airflow or wind (increases evaporation)

Amount of exposed skin

Sweat rate

What is the preoptic-anterior hypothalamus (POAH)?

A part of the brain that detects changes in body temperature and coordinates responses to maintain homeostasis.

What is a set point?

The normal core temperature the body tries to maintain (~37°C).