Science and Application of Exercise (exam 3)

Overload

A system must be exercised at a level that it is not accustomed to for adaptation to occur

Specificity

exercise training is specific to the muscles involved ( can't train one leg and expect the other to be just as strong)

Reversibility

The fitness gained during overload are quickly lost when training is stopped

End Diastolic Volume (EDV)

preload (how much blood the heart can take in)

Afterload (TPR)

How much pressure is needed to push blood out of the heart

Cardiac Contractility

the strength of contractions of the heart

Stroke Volume

the amount of blood ejected from the heart with each beat

Hyperplasia

an organ getting larger due to an increase in cells

VO2 max

measure of the maximal capacity of the body to transport and use oxygen during dynamic exercise that uses large muscle groups

a-v O2

How much oxygen is removed from the blood flow and used by tissue

1 - RM

Maximum load that can be moved through a full range of motion

F.I.T.T

Frequency intensity time type

Basic principals of training

FITT

What factors in endurance training cause an increase in VO2 max

Increase in maximal cardiac output and A-VO2

What are the guidelines for increasing endurance training that increases VO2 max

training for 20-60 minutes 3 or more times per week at an intensity > 50% V02 Max

What population sees the largest increase in VO2 Max

Untrained individuals with good genetics

Rate change in VO2 max

15-20% during endurance training

What factors increase stroke volume

End diastolic volume, cardiac contractile, afterload

What factors a-v O2 difference

Increased number of capillaries and increased number of mitochondria

How does an increase in mitochondria influence energy substrait utilization, lactate, H+ concentration

Increases the amount of ADP in which causes a stimulus for more ATP to meet the demands of the system reduces the production of lactate and h+

How does training influence acid-base balance

since an increase in mitochondria decreases the amount of lactate and H+ in the cells blood stays at a higher PH

How does training influence antioxidant enzymes

increases the number of endogenous antioxidants in trained muscles

Effect of exercise on the production of specific proteins and the time frame of peak production

More mRNA is produced and sent where it creates more proteins the peak is 4-8 hours after exercising

Primary signals for muscle adaptation during exercise

mechanical stretch, calcium increases, elevated free radicals, and increase in phosphate/muscle energy levels

secondary signals for muscle adaptation during exercise

AMPK (signals energy production pathways), P38 (signals for mitochondrial biogeneses), PCG 1-alpha (formation of capillaries and mitochondrial biogenisis), CaMK (increases calcium levels), calciuneurin calciuneurin (muscle fiber growth and regeneration), IGF-I/Akt/mTOR (promotes muscle protein synthesis), NFkB (promotes antioxidant enzymes)

muscle adaptations to training

Decreased utilization of plasma glucose, increase in fat metabolism, increased muscle antioxidant capacity

Effect of training on mitochondria

Increases he number of mitochondria

Effect of training on capillary number

Capillary number increases

Mitochondrial adaptations to endurance training and what is the result of these adaptations

increased number of mitochondria, increased signaling for ATP, reduction in lactate and H+ Ions

Transfer of training effect for endurance and resistance training

the responses of the cardiac, pulmonary, and sympathetic nervous system are more dependent of the trained state of the muscle than their own adaptations

The effects of detraining on VO2 max

decrease in maximal cardiac output and amount of oxygen extracted from the blood. Initial decrease in the first 12 days (stroke volume), day 24-84 (a-VO2). 4 weeks of re training to make up for 1 week of not training.

The effects of detraining on strength

due majorly to changes in the nervous system, can maintain strenght for 12 weeks with one workout a week,

What adaptations result in muscle strength gains during short term training

Increased recruitment of motor neurons, alter motor neuron firing rates, and enhance motor units synchronization

What adaptations result in muscle strength gains during long term training

Increase in muscle size

How can endurance training affect strength training

Harder to recruit motor neurons, low muscle glycogen content, over training, depressed protein synthesis

Atherosclerosis

hardening and narrowing of the arteries

Degenerative Disease

result of degenerative cell changes affecting tissues or organs

Web of causation

epidemiological model establishing the cause for diseases

Metabolic Syndrome

increased blood pressure, high blood sugar, excess body fat around the waist, and abnormal cholesterol or triglyceride levels

Epidemiology

study of diseases

Infectious diseases

disease caused by microorganisms invading the tissue

Primary risk Factor for CVD

age, gender, family history, race

Secondary risk for CVD

high blood pressure, diabetes, obesity, smoking physical inactivity, stress

How does exercise help prevent and control disease

improves glucose tolerance, increases breaking of clots, and reducing blood pressure

Development and progress of heart disease

Heart tissue becomes inflamed and recruits white blood cells (leukocytes), adhesion molecules bind to leukocytes, which encourages monocytes to enter the intima and mature into macrophages that ingest LDL cholesterol, all the cholesterol terns them into foam cells which multiply and grow, smooth muscle cells grow over this thickening and hardening the walls of the arteries but are eventually ruptured by an inflammatory response by the foam cells.

The role of inflammation in the development of chronic disease

visceral fat causes the secretion of more inflammatory cytokines

Modifiable risk factors for coronary heart disease

Smoking, sedentary lifestyle, obesity, hypertension, diabetes, dyslipidemia, high cholesterol, stress

Uncontrollable risk factors for coronary heart disease

Age, family history, gender, race

Metabolic Syndrome and its causes

abdominal obesity, high blood pressure, high fasting glucose, hypertriglyceridemia (insulin resistance) (hypertention) (SNS activity) (obesity)

Treatments for metabolic syndrome. (inventions for diabetes and CV disease)

physical activity, healthy diet, beta blockers, insulin pump, pacemaker

Insulin-Resistance Hypertension hypothesis

Hypertension causes insulin resistance. Hypertension causes a decrease in the small blood vessels in the in the muscle leading to a reduction in the the delivery of glucose and insulin

Physical activity

Any muscular activity

Physical fitness

attributes that people have or develop that relate the the ability to perform physical activity

Exercise

a subset of physical activity that it planned with the goal of improving physical fitness

Target Heart Rate

the heart rate values needed to have effective CRF training

Karvonen formula/Heart Rate Reserve

1. Max HR - resting HR to obtain HRR

2. take 60%-80% of HRR

3. add each HRR to resting HR

ACSM guidelines for strength

2-3 sessions per week, 8-10 exercises of 8-12 reps at 60-80% 1RM

ACSM guidelines for flexibility

10-30sec, 2-4 times. 2 or more days a week

FITT

Frequency Intensity Time Type

ACSM guidelines for cardiorespiratory fitness

3-5 times a week, at 50-80% MHR, for 30-60 min

Recommended progression sequencing of physical activity

walk before running. start at a level that is comfortable for the client

Static stretching

Stretching without movement

Ballistic Stretching

Stretching with rough jerky movements

Dynamic stretching

Stretching through a rage of movement

proprioceptive neuromuscular facilitation (PNF)

Tensing a muscle then stretching it so that the golgi tendon helps relax the muscle for a better stretch

why is proper dosing of exercise important

So that the client receives the benefits of the exercise without being injured

Why is it important to increase a sedentary persons activity by small amounts

To avoid injury and because all of their base stats will be low

Why is important to monitor heart rate frequency during exercise in heat humidity and altitude

A clients heart could have to work harder in these conditions which could be too much for them if they are out of shape or elderly

What are the benefits of cardiovascular exercise

decrease the risk of cardiovascular disease

Ketosis

metabolic acidosis caused by an accumulation of ketone bodies due to a lack of insulin

COPD

Chronic obstructive pulmonary disease causes a reduction of airflow

Myocardial Infarction

Loss of ventricular muscle resulting in compromised ventricular function (usually on beta blockers) (st depression)

Arrhythmia

Irregular heart rhythms

Osteoporosis

Mow bone density most prominent in older women due to the loss of estrogen

Bulimia

an eating disorder associated with binging and puring

Anorexia Nervosa

an eating disorder associated with severely under consuming calories

Immumotherapy

Stimulating an immune response to get the body used to the thing that it is triggered by

Asthma

Chronic inflammation of the airways

Type 1 Diabetes

Diabetes that someone is born with

Type 2 Diabetes

Diabetes that is developed later in life

Insulin Shock

When too much insulin is produced or taken in which can put a person in a diabetic coma (hypoglycemia)

Amenorrhea

Absence of ones period

Dysnmenorrhea

Painful menstration

Valsalva maneuver

Test for COPD blow into a thing as hard as you can

Exercise differences for people with type one and type two diabetes

Type 1 exercise is not as beneficial as it is for those with type 2 diabetes but can reduce some complications associated with type 1 diabetes. Type 2 exercise helps to control blood sugar and is mostly based on aerobic exercise to use up some of the sugar in the blood

Why is it important to control a diabetic's glucose concentration during exercise?

they could easily become hypoglycemic or hyperglycemia during the session

In what scenario(s) should a type 1 diabetic avoid exercise?

if fasting glucose is >250mg/dl if <100mg/dl

What are the reasons a graded exercise test would be recommended for a client?

help in developing the proper exercise prescription

What is the difference between asthma and exercise-induced asthma?

asthma is chronic exercise induced asthma is caused by stimulus while exercising

Asthma drugs

inhaler, chromolyn sodium, beta receptor antagonsits (not too often), albuterol, steroids

What type of exercise(s) is/are most likely to precipitate exercise-induced asthma?

Running ( more strenuous long duration activities)

How can exercise-induced asthma be managed?

reduction in salt intake, increase in omega 3's, increase antioxidant intake

What factors will cause an asthma attack during exercise?

cold air, high intensity, drying of the respiratory trac

How does exercise influence COPD?

it can delay the onset of many of the symptoms

What are the blood pressure readings for a normal, pre-hypertensive, and stage 1 hypertension?

normal <120/<80 pre hypertensive 120-139/80-89 stage 1 hypertension 140/159

What are recommended exercise guidelines for reducing hypertension?

resistance training at 60-80% 1-RM for 30 min as many days as possible and 30-60 min of aerobic exercise at 50-80% vo2 max 3-5 times a week

What are lifestyle recommendations for reducing hypertension?

reduce sodium intake, reduce fat, limit alcohol, stop smoking, eat fruits and veggies

the different stages of cardiac rehabilitation.

phase 1: inpatient exercise program

Phase 2: stretching, exercise, cooldown (light activity)

Phase 3:

What effects would beta-blockers have on a person's physiological response to exercise?

lower heart rate during exercise

What would an exercise prescription for a person with osteoporosis entail?

Weight bearing exercise to increase bone density 3-5 times per week and resistance training 2-3 times per week (30-60 min a day)