Exercise Physiology and Adaptation Review

Flashcards covering key concepts in exercise physiology, adaptations, and nutrition strategies.

Mitochondrial Biogenesis

The process of creating new mitochondria.

Sarcopenia

The age-related loss of muscle mass.

Principle of Specificity

Train for what your goal is.

Principle of Overload

Challenge the body to adapt by progressively increasing intensity.

Principle of Reversibility

Gains are not permanent; use it or lose it.

Principle of Individualization

Customization based on individual needs, genetics, experience, and ability.

Principle of Variation

Mix up workouts to prevent stagnation and plateaus.

Type II Muscle Fibers

Produce the most force; designed for short bursts of power and strength.

Neural Adaptations

Crucial for muscular strength at the start of a resistance training program.

Oxygen Deficit

A reduction that results from adaptations to endurance training improving blood flow and O2 delivery.

Enhanced Capillary Density

An adaptation from endurance training that improves blood flow and oxygen delivery to muscles.

High-GI Foods

Foods that raise blood glucose and insulin quickly; important for rapid energy.

Low-GI Foods

Foods that digest more slowly, providing longer-lasting energy.

mTOR

A protein that signals muscle growth, activated by the amino acid leucine.

HIF-1α

A protein that stimulates the release of EPO in response to hypoxia.

Glycogen-Depleting Exercise

Helps the body store more carbohydrates later for enhanced long-duration performance.

EPO (Erythropoietin)

An injectable substance banned by WADA that increases RBC count for improved oxygen delivery.

Beetroot Juice

Contains dietary nitrates that improve oxygen delivery by increasing vasodilation.

Double-Blind Experiment

A study design where neither researchers nor participants know the treatment assignments.