Exercise Science Exam #1

Components of Health Related Fitness

• Muscular Strength

• Muscular Endurance

• Cardiorespiratory Endurance

• Flexibility

• Body Composition

Components of Performance Related Fitness

• Speed

• Power

• Agility

• Coordination

• Reaction Time

• Balance

6 Principles of Training

• Specificity

• Individuality

• Reversibility

• Overload

• Progression

• Recovery

Specificity

Fitness/Performance improves by training movement patterns for a specific task/Sport. Ex. If you want to run faster, you must practice running

Individuality

Modification of training to account for a person’s individual capacities and response to training is not one-size-fits-all

Reversibility

Withdrawal of tissue loading results in loss of adaptation (Any fitness gains will fade if you stop working out

Overload

Exposure of tissues to greater than accustomed training stress ( must push yourself beyond your normal limits to grow stronger.

Progression

As your body adapts to your current workload, you must gradually increase the difficulty to keep improving.

Recovery

Your body needs downtime to repair tissue, replenish energy, and build strength.

What are the three main energy systems, and where does the energy production occur? (List them in order from fastest to slowest)

1. Phosphocreatine System - Cytosol (fastest)

2. Anaerobic Glycolysis - Cytosol

3. Aerobic metabolism - mitochondria (Slowest)

Draw a sarcomere and label the following parts

• Actin

• Myosin

• Z disk

• A band

• I band (no overlap of myosin)

• M line

What is the most common mechanism for controlling homeostasis in the body?

Negative Feedback: Response to stimulus is to reverse changes and bring the body back to normal ranges

What are the acute responses

• Increased HR

• Increased SV

• Increased CO

• Increased BP

• Increased flow of blood to skin and muscle

• Increased depth and rate of breathing

What are the 3 main types of blood vessels and what is their purpose

1. Arteries: Carry blood away from the heart

2. Veins: Carry blood to the heart

3. Capillaries: Exchange gases and nutrients

What is the difference between absolute and relative VO2

Absolute: The volume of oxygen consumed per minute (L/Min), not based on the size of the individual

Relative: Volume of O2 consumed based on the size of the individual (mL, Kg/min)

Describe why recovery is important to improving overall fitness/performance

Individuals need adequate time to recover for adaptation and repair to occur.

Name the 6 sensory receptors and state what they sense

• Chemoreceptors

• Osmoreceptors

• Nociceptor

• Mechanoreceptor

• Thermorereceptor

• Baroreceptors

Chemoreceptors

changes in chemical stimuli like O2, CO2, and pH

Osmoreceptors

changes in body fluid concentration (water)

Nociceptor

Sense pain

• Mechanoreceptor

changes in body position (pressure and balance)

Thermoreceptor

changes in temperature

Baroreceptors

changes in pressure/blood volume (BP)

Draw the heart, arteries,lungs. etc

What is the size principle (you go to smallest to largest)

motor units are recruited in an orderly sequence from smallest to largest based on the amount of force required

Important for strength, hypertrophy, and rate of force development

What does wolffs law state

Bone will remodel based on the stress/load under which it is placed

What are the reasons for fatigue during short-duration, high-intensity exercise vs. long-duration, lower-intensity exercise?

Short duration/high intensity

• CP system depleted slowing ATP resynthesis

• Build up of:

Acidic byproducts (hydrogen builds up)

other byproducts

Long duration/lower intensity

• Run out of fuel stores for energy pathways

Glycogen stores depleted

• Dehydration

• Heat

• Damage to Muscles

What are the 4 steps in the cross-bridge cycle?

1. Myosin binds to actin (cross-bridge formed)

2. P and ADP are released for the “power stroke” (contraction)

3. ATP attaches to the myosin head to detach the cross-bridge

4. Hydrolyzed ATP returns the myosin head to the cocked position (energized state)

What are the 2 main byproducts of all energy production systems ?

1. Heat

2. Acids(decreases pH)

List the three muscle fibers in order of their strength of contraction.

Type I

Type II-A

Type II-x

Type I

• Slow

• Aerobic (many mitochondria)

• Myoglobin level= high

• Force per fiber = Low

• Fiber diameter = Small

Type II-A

Fast

Aerobic and anaerobic

Myoglobin level: Intermediate

Force per fiber = Med - High

Fiber diameter: Intermediate

Type II-X

Fastest

Anerobic ( fewer mitochondria)

Myoglobin level: Low

Force per fiber: High

Fiber diameter: Large

How is most of the oxygen transported in the blood?

Erythrocytes (Red Blood Cells) - attached to hemoglobin

Draw motor unit

What are 5 adaptations to cardiovascular exercise? (and why)

1. Lower resting heart rate – The heart becomes stronger and pumps blood more efficiently.

2. Lower exercise heart rate – The heart can pump enough blood with fewer beats.

3. Increased stroke volume – The heart pumps more blood with each heartbeat.

4. Improved endurance – The muscles become better at using oxygen for energy.

5. Faster recovery – The heart and body return to normal more quickly after exercise.

What are the two main functions of the urinary system during exercise

• Maintaining fluid levels

• Maintaining pH of blood

What are the 4 major structures of a muscle in order from largest to smallest

1. Fascicle (bundle of muscle fibers)

2. Muscle fiber (cell)

3. Myofibril (contractile unit of muscle cell; contains actin and myosin)

4. Sarcomere (basic contractile unit)

Name and define the variables in the following equation : CO=HR x SV

CO = Cardiac output: the amount of blood pumped per minute

HR= Heart Rate: the number of times the heart beats in one minute

SV= Stroke volume: the amount of blood pumped with each heartbeat.

What are the VO2 max and Lactate threshold (LT)? Define and draw them on a graph as a function of increasing exercise intensity

VO2 max = max amount of O2 your body can consume per minutes

LT = point at which blood lactate accumulation markedly

What does FITT stand for and how is it used ?

• Training prescription to improve health and fitness

• F= Frequency

• I = Intensity

• T=Time

• T=Type

Alterations in these components help achieve the overload and progression principles

Muscle fiber hypertrophy describes the change in muscle fibers that is a result of:

an increase in protein synthesis

peer-reviewed journal article requires evaluations by experts in the field before a publication decision can be made. true or false

True

The structured movement process that individuals consciously and voluntarily engage in for the purpose of improving or maintaining fitness and health is called:

exercise

Specificity means that when training is stopped, the training effect is quickly lost. true or false

false

Exercise science as an area of study:

Is primarily interested in the nutritional, physiologic, psychological, and functional adaptations to movement.

Primary sources of research include information, reviews, or scholarly journal articles that discuss or evaluate someone else’s original research. True or False

False

During physical activity or exercise, there is a decrease in the activity of:

Parasympathetic nervous system

Very high-intensity and very short-duration exercise relies most on which of the following energy systems?

Immediate energy system (ATP–CP energy system)

Which of the following is NOT a primary function of the pulmonary system?

Assists with the formation of red blood cells

When the systems of the body respond to a single bout of physical activity or exercise, this is referred to as:

an acute response

Decreased heart rate

The heart becomes more efficient, so it doesn’t need to beat as often to pump blood.

Increased stroke volume

The heart becomes stronger and pumps more blood with each beat.

Increased cardiac output

The heart can pump more blood to the muscles during exercise, delivering more oxygen.

Decreased blood pressure

The heart and blood vessels work more efficiently, reducing the pressure needed to move blood.

Increased plasma volume

More fluid in the blood helps improve blood flow and transport oxygen during exercise.