EXSC 210 - Test 1 Study Guide Vocabulary

Vocabulary-style flashcards derived directly from the EXSC 210 Test 1 Complete Study Guide.

Health

Overall state of physical and mental well-being.

Fitness

The components of physical ability that allow someone to perform physical activity effectively.

Cardiovascular endurance

Ability of the heart and lungs to supply oxygen-rich blood to working muscles.

Muscular strength

Ability of muscles to exert force.

Flexibility

Range of motion available at a joint.

Body composition

Proportion of fat mass and non-fat mass in the body.

Exercise

Planned and structured physical activity.

Performance

The ability to perform physical tasks effectively.

MR. PLEASE

A health screening process consisting of: Make a classification, Review medical history, Pertinent signs and symptoms, Level of desired aerobic intensity, Establish medical clearance, Administer fitness tests, Set up exercise prescription, and Evaluate progress.

PAR-Q+

Physical Activity Readiness Questionnaire, used as a health-screening tool before exercise.

HSQ

Health Status Questionnaire, a screening tool used to evaluate a person's health status.

Exercise physiology

The study of acute responses to physical activity, chronic adaptations to physical activity, muscle contraction, cardiovascular function, and respiratory function.

Acute response

A physiological response that happens during or immediately after exercise.

Chronic adaptation

Physiological changes that occur after repeated or regular exercise training.

ATP-PCr System

An anaerobic energy system that uses stored ATP and phosphocreatine (PCr) to provide immediate energy for very short, high-intensity activities lasting about $10 - 15\,\text{seconds}$.

Glycolytic System

An energy system that breaks down carbohydrates to produce ATP for moderate-duration, higher-intensity energy lasting approximately $\sim 30\,\text{sec} - 2\,\text{min}$.

Oxidative System

An aerobic energy system that uses oxygen to produce ATP, providing energy for long-duration exercise.

Fast glycolysis

Anaerobic breakdown of carbohydrates under reduced oxygen availability that produces lactic acid.

Slow glycolysis

Breakdown of carbohydrates when sufficient oxygen is available, resulting in pyruvate entering the Krebs Cycle in the mitochondria.

Lactic acid

A byproduct produced during anaerobic glycolysis at higher exercise intensities when oxygen availability is reduced, which can contribute to muscle fatigue.

Ejection fraction (EF)

The percentage of blood pumped out of the left ventricle with each heartbeat, calculated as $\text{EF} = \left[\frac{\text{EDV} - \text{ESV}}{\text{EDV}}\right] \times 100$.

End-Diastolic Volume (EDV)

The amount of blood in the left ventricle at the end of diastole.

End-Systolic Volume (ESV)

The amount of blood left in the left ventricle after contraction.

VO2 max

The maximum amount of oxygen the body can utilize during exercise.

Tidal volume

The amount of air inhaled or exhaled with each breath.

Thermoregulation

The process of maintaining a stable internal body temperature through mechanisms like sweating and vasodilation.

Type I muscle fibers

Muscle fibers characterized by slow contraction speed, lower force production, and high fatigue resistance.

Type IIa muscle fibers

Muscle fibers characterized by faster contraction speed and higher force production than Type I, and higher fatigue resistance than Type IIx.

Type IIx muscle fibers

Muscle fibers characterized by a high rate of contraction, high force production, and low fatigue resistance.

R value of 0.75

A respiratory exchange ratio indicating that fat is the predominant fuel source being used.

Lactate threshold

A physiological marker that serves as a useful predictor of endurance performance.

Vigorous-intensity activity threshold

Physical activity intensity classified as $6\,\text{METs}$ or greater.

Components of Fitness Overview

The fundamental components of physical ability consisting of Cardiovascular endurance, Muscular strength, Flexibility, and Body composition.

Energy Systems Overview

The three metabolic pathways—ATP-PCr, Glycolytic, and Oxidative—categorized by their primary energy use and duration/type.

Cardiovascular Endurance

The ability of the heart and lungs to supply oxygen-rich blood to working muscles during sustained physical activity.

Muscular Strength

The ability of muscles to exert maximal force against a resistance.

Flexibility

The range of motion available at a specific joint.

Body Composition

The relative proportion of fat mass and non-fat mass (lean body mass) in the body.

Exercise vs. Physical Activity

Physical activity is any bodily movement produced by skeletal muscles, whereas exercise is planned, structured, and repetitive physical activity aimed at improving or maintaining fitness.

MR. PLEASE

An acronym for the preparticipation screening algorithm: Make a classification, Review medical history, Pertinent signs/symptoms, Level of desired aerobic intensity, Establish medical clearance, Administer fitness tests, Set up exercise prescription, Evaluate progress.

PAR-Q+

Physical Activity Readiness Questionnaire for Everyone; a standardized self-guided screening tool used prior to initiating an exercise program.

ATP-PCr Energy System

An immediate, anaerobic energy system providing high power for explosive movements lasting about $10 - 15\,\text{seconds}$ using stored ATP and phosphocreatine.

Glycolytic Energy System

An anaerobic energy pathway that breaks down glucose or glycogen to produce ATP for moderate-duration activities lasting approximately $30\,\text{seconds} - 2\,\text{minutes}$, producing lactic acid during fast glycolysis.

Oxidative Energy System

An aerobic energy system taking place in the mitochondria that utilizes oxygen to produce ATP for long-duration, low- to moderate-intensity activities.

Ejection Fraction (EF)

The percentage of blood pumped out of the left ventricle with each contraction, calculated as $\text{EF} = \left(\frac{\text{EDV} - \text{ESV}}{\text{EDV}}\right) \times 100\%$.

Type I Muscle Fibers

Slow-twitch oxidative fibers characterized by slow contraction speed, low force production, high mitochondrial density, and high fatigue resistance.

Type IIa Muscle Fibers

Fast-twitch oxidative-glycolytic fibers featuring fast contraction speeds, moderate-to-high force output, and intermediate fatigue resistance.

Type IIx Muscle Fibers

Fast-twitch glycolytic fibers characterized by the fastest contraction speed, high force output, and quick fatigue (low fatigue resistance).

Respiratory Exchange Ratio (R Value)

The ratio of carbon dioxide produced to oxygen consumed ($\text{VCO}_2 / \text{VO}_2$); an R value of $0.70$ indicates $100\%$ fat utilization, while an R value of $1.0$ indicates $100\%$ carbohydrate utilization.

Lactate Threshold

The point during exercise of increasing intensity at which blood lactate begins to accumulate exponentially above resting levels; serves as an excellent predictor of endurance performance.

Cardiovascular Adaptations to Endurance Training

Chronic adaptations including decreased resting and submaximal heart rate, increased stroke volume ($\text{SV}$), increased maximum oxygen uptake ($\text{VO}_2\text{max}$), and increased capillary and mitochondrial density.

Tidal Volume

The volume of air inhaled or exhaled with each breath during normal breathing, which increases as a respiratory adaptation to regular exercise.

Vigorous-Intensity Activity Threshold

Physical activity performed at an intensity threshold of $6\,\text{METs}$ or greater.

MET-min/week Formula

A measure of total volume of physical activity calculated as $\text{METs} \times \text{minutes/day} \times \text{days/week}$.