Exercise Physiology and Training Principles Final Review

Vocabulary-style flashcards covering key training principles, muscle adaptations, energy systems, and cardiovascular physiology for the Final Exam (Chapters 10-13).

Progressive Overload

The requirement to increase training demands (e.g., weight, reps, or intensity) to continue seeing improvements.

Specificity

The principle that adaptations are specific to the type of training performed, such as cycling performance not directly translating to running performance.

Individuality

The concept that people respond differently to the same training stimulus due to factors like genetics and fiber type.

Periodization

The planned variation in training variables such as intensity, volume, and mode.

Overload

Training beyond normal levels to stimulate physiological adaptation.

Reversibility (Detraining)

The loss of fitness and performance adaptations that occurs when training stops.

Muscular Strength

The maximum amount of force a muscle or muscle group can produce.

Muscular Power

Explosive strength defined as $ext{Force} imes ext{Velocity}$.

Muscular Endurance

The ability of a muscle to sustain repeated contractions over time.

Hypertrophy

An increase in muscle size caused by fiber hypertrophy and fiber hyperplasia.

Protein Synthesis

A physiological process that decreases during exercise but increases after exercise.

mTOR

The key regulator of protein synthesis in the body.

Mechanical tension

The primary stimulus for muscle growth, often achieved through stretch.

Hypertrophy Protein Intake

A daily intake of $1.6–2.0 ext{ g/kg}$ and post-exercise consumption of $20–25 ext{ g}$ of protein.

ATP-PCr System

An energy system for very high intensity (90–98 ext{%}) and short duration explosive activities like a $50 ext{ m}$ sprint.

Glycolysis

A moderate-to-high intensity energy system used in activities such as a $400 ext{ m}$ sprint.

Oxidative (Aerobic) System

An energy system used for long duration and lower intensity activities.

Anaerobic power

The rate of energy production that occurs without the presence of oxygen.

$$ext{V̇O}_2 ext{max}$$

The measurement of maximum aerobic power.

Wingate Test

A performance test where the first $5 ext{ sec}$ measures peak anaerobic power and the full $30 ext{ sec}$ measures anaerobic capacity.

Plyometrics

A type of training that uses the stretch-shortening cycle to enhance concentric force via the stretch reflex.

Immobilization

A state where protein synthesis decreases within hours and strength loss is greatest in the first week.

Sarcopenia

The loss of muscle mass associated with the aging process.

Muscle Fiber Recruitment Order

The sequence starting with $ext{Type I} <br /> ightarrow ext{Type IIa} <br /> ightarrow ext{Type IIx}$, where $ext{Type IIx}$ is recruited last.

Left Ventricle

The thickest chamber of the heart which increases in size as an adaptation to endurance training.

Mitochondria Adaptations

Adaptations from endurance training that result in an increase in both mitochondrial size AND number.

HIIT

High-Intensity Interval Training, which produces similar aerobic gains to endurance training in a shorter amount of time.

Threshold

The minimum stimulus required to trigger a physiological adaptation.

Sedentary Behavior

Behavior where negative effects begin after approximately $30 ext{ minutes}$ of sitting; exercise does not fully offset these effects.

Sarcomere

The basic functional unit of the neuromuscular system.

Motor Unit

The combination of a motor neuron and all the muscle fibers it innervates.

Acetylcholine (ACh)

The neurotransmitter used for signaling between the motor neuron and the muscle fiber.

Size Principle

The principle stating that small motor units are recruited first.

Glycogen

Stored glucose; its depletion causes an athlete to "hit the wall."

Electrical Conduction of the Heart

The pathway consisting of the $ext{SA node} <br /> ightarrow ext{AV node} <br /> ightarrow ext{Purkinje fibers}$.

Cardiac output

The product of stroke volume and heart rate ($ext{HR} imes ext{Stroke Volume}$).