Exercise Physiology Lecture #1

What are the 4 systems we will study within exercise physiology?

• Cardiovascular-Respiratory System

• Metabolic System

• Neuroendocrine-Immune Surveillance

• Neuromuscular Skeletal System

What is the difference between exercise & physical activity?

Physical activity is different than exercise, but also requires an expenditure of energy & provides health benefits

What is hypokinetic disease?

A disease that is caused by, or associated with a lack of physical activity

What are the 3 components of health-related physical fitness?

1. Cardiovascular-Respiratory Endurance (aerobic power)

2. Body Composition

3. Muscular Fitness

What is sport-related physical fitness?

Fitness directed toward optimizing athletic performance

What is a dose-response relationship?

A change in one variable is associated with a change in another variable

What 2 variables are important for both sport-specific related fitness as well as health related fitness?

Power & Flexibility

Define exercise response

The pattern of change in physiological variables during a single bout of physical exertion

Define a physiological variable

Any measurable bodily function that changes of varies under different circumstances

What are the 3 factors that determine the acute response to exercise?

1. Exercise modality/mode

2. Exercise intensity

3. Exercise duration

Define maximal exercise

Highest intensity an individual can sustain

Define submaximal exercise

Intensity below mqaximal intensity

What are the 2 types of submaximal exercise?

• Absolute workload/intensity

• Relative workload/intensity

Define absolute workload

A set load

Define relative workload

A % of your maximal

What are 4 factors that contribute to appropriate exercise response interpretation?

1. Characteristics of the exerciser

2. Appropriateness of the selected exercise

3. Accuracy of the selected exercise

4. Environmental and experimental conditions

What are some characteristics of the exerciser?

• Sex

• Age

• Physiological Status

Define criterion tests

They are “gold standards” other tests are usually measured against this

What are field tests?

Tests that can be performed under real world conditions

Can you manipulate environmental or experimental circumstances?

Experiemental

1 kcal = _______ calories = _______ Calories

1000; 1

Caloric needs are determined by _______

Body mass, sex, and activity level

A _______ is a unit of measure for chemical or thermal energy

Kilocalorie

What portion of your plate be filled with fruits and veggies?

Half

How many kcal/g of carbohydrates should we take in?

4kcal/g

What is the range of carbohydrate consumption for a sedentary person?

4.5-5 g/kg/day

What does RDA stand for?

Recommended dietary allowance

What is the CHO RDA for low intensity short duration exercise?

4.5-5 g/kg/day

What is the CHO RDA for moderate intensity exercise?

5-7 g/kg/day

What is the CHO RDA for endurance, moderate to high intensity exercise?

6-10 g/kg/day

What is the CHO RDA for moderate to high intensity exercise?

8-12 g/kg/day

Define glycemic index

Indication of a food’s ability to decrease glucose levels as compared to a gold standard reference food

Define glycemic load

Indication of a food’s ability to increase glucose levels, taking into consideration the serving size and the Glycemic Index of the food

Blood glucose response is also dependent on the individuals _________

Fitness Levels

Where is glycogen stored?

The liver and muscle

What 4 things is glycogen synthesis influenced by?

• Muscle glycogen levels

• Muscle damage from exercise

• Exercise intensity

• Dietary CHO intake

If you begin exercising again in less than 8 hours at what rate should carbs be ingested at?

1.2 g/kg/hour

If you begin exercise again after 8 hours at what rate should carbs be ingested at?

7-10g/kg in a 24 hr period after exercisefor optimal recovery and glycogen replenishment

How many Kcal/g of protein?

4 Kcal/g

What does protein play an important role in?

Hemoglobin

Muscle

Hormones

Fibrin

Tendons

Ligaments

Cell Membranes

What is the RDA for protein in adults?

0.8 g*kg of body weight per day

What is the RDA for protein in kids aged 4-13 years old?

0.95g*kg of body weight per day

What is the RDA for protein in teens aged 14-18 years old?

0.85g*kg of body weight per day

What is the building block of energy in protein?

Amino acids

Which kind of amino acids are prioritized for fuel?

Branched-chain amino acids (BCAAs)

What are the 3 kinds of branched chain amino acids?

Leucine, isoleucine, and valine

Resistance training facilitates muscle protein _____ and protein _____

Breakdown; Synthesis

What % of caloric intake should protein intake be?

15% of total calories

How many g/kg/day of protein should we take in?

1.2-2.0 g/kg/day

How many g/kg of protein should be taken in after exercise?

0.25g/kg

BCAAs are most important for protein synthesis in ________ muscle

Skeletal muscle

Which BCAA is most important in skeletal muscle?

Leucine

For endurance training how many g/kg/day of protein should be taken in?

1.2-1.4 g/kg/day

Define sports anemia

A condition characterized by a decrease in hemoglobin levels and red blood cell count, within the first 2-3 weeks of training

What happens when protein is utilized as a fuel source?

It can have a greater negative net muscle protein balance with endurance training

For older adults looking to offset muscle atrophy, how much protein should they take in?

1.0-1.2 g/kg/day

_____ are the major fuel source for low to moderate intensity exercise

Fats

Fats are how many kcal/g of fat?

9.13 kcal/g of fat

In order to burn fat more _______ is needed