Exercise Physiology Final

1. Define Concentric Muscle Action

-Concentric muscle action occurs when a muscle shortens while generating force, typically overcoming resistance. This type of contraction is responsible for lifting movements, such as raising a weight during a bicep curl.

2. Define Eccentric Muscle Action

- Eccentric muscle action occurs when a muscle lengthens while maintaining tension. This usually occurs when the muscle is under control while resisting a force, such as lowering a weight in a bicep curl.

### 3. Define Isometric Muscle Action

- Isometric muscle action occurs when a muscle generates force without changing its length. This can happen when a muscle is contracted against an immovable object or when holding a position, such as holding a plank.

### 4. Sliding Filament Theory & Length-Tension Relationship

-The sliding filament theory describes how muscle fibers contract by the sliding of actin and myosin filaments past each other within the sarcomere. The length-tension relationship indicates that the amount of force a muscle can generate is dependent on its length at the time of contraction. Optimal overlap between actin and myosin results in maximal force production, while too much or too little overlap reduces the force.

### 5. Graph of Bio-Energy Pathways -

X-axis: Time (seconds) - Y-axis: % Contribution - Graph: - ATP-PCr: Dominates 0-10 seconds - Glycolytic: Dominates 10 seconds to 2 minutes - Oxidative: Dominates after 2 minutes and increases over time

### 6. What Variable Primarily Determines Which Bio-Energy Pathway We Are In?

-The primary variable that determines which bio-energy pathway is utilized is the intensity and duration of the activity being performed.

### 7. Define Muscular Strength & Assessment

- Muscular strength is the maximum amount of force a muscle or group of muscles can generate at one time. It can be assessed using one-repetition maximum (1RM) tests, where the maximum weight a person can lift for one complete repetition is determined.

### 8. Define Muscular Power & Assessment

- Muscular power is the ability to exert maximum force in the shortest amount of time, often measured in explosive movements. It can be assessed using tests like the vertical jump, sprinting, or Olympic lifts.

### 9. Define Muscular Endurance & Assessment

- Muscular endurance is the ability of a muscle or group of muscles to sustain repeated contractions over time. It can be assessed using tests such as performing as many push-ups or sit-ups as possible in a set time.

### 10. Formula for a MET

-1 MET (Metabolic Equivalent of Task) is defined as the energy cost of sitting quietly, approximately 3.5 mL of oxygen per kg of body weight per minute. METs are used to quantify the intensity of physical activities relative to resting metabolic rate.

### 11. What is “Q” in Relation to Cardiorespiratory Function?

- “Q” refers to cardiac output, which is the amount of blood the heart pumps per minute. It is calculated as heart rate (HR) multiplied by stroke volume (SV).

### 12. What is SV and Its Relationship to HR?

-Stroke volume (SV) is the amount of blood ejected by the heart in one contraction. It is positively related to heart rate (HR); as HR increases, SV can also increase, but may plateau or decrease at very high heart rates due to insufficient filling time.

### 13. What is Max VO2? Is It Trainable?

-Max VO2 (maximal oxygen uptake) is the maximum amount of oxygen the body can utilize during intense exercise. Yes, it is trainable with appropriate aerobic conditioning and endurance training.

### 14. Max VO2 vs. Threshold: Which is More Important?

-The importance of Max VO2 vs. threshold depends on the context. Max VO2 is a measure of overall aerobic capacity, while the anaerobic threshold indicates the intensity at which lactic acid starts to accumulate in the blood. For endurance athletes, improving the threshold may be more crucial for performance.

### 15. Lever Examples in the Human Body -

-1st Class Lever: The neck (fulcrum between force and load). - 2nd Class Lever: Calf raise (load between fulcrum and force). - 3rd Class Lever: Bicep curl (force between load and fulcrum).

### 16. Four Commonly Accepted Muscle Fiber Types

-1. Type I (Slow-Twitch): Endurance, high oxidative capacity, fatigue-resistant. 2. Type IIa (Fast-Twitch): Moderate endurance, high power, and moderate fatigue resistance. 3. Type IIb (Fast-Twitch): High power and strength output, primarily anaerobic metabolism, and low endurance, fatigue quickly. 4. Type IIx: A hybrid fiber type that is more geared towards explosive movements than Type IIa but has slightly better endurance than Type IIb, often seen in athletes involved in high-intensity, short-duration activities.

### 17. Strength Training Loading, Sets, and Reps Scheme

- If you want to train an individual for strength, a common loading scheme is: - Load: 75-90% of 1RM - Reps: 1-6 repetitions - Sets: 3-5 sets - Rest: 2-5 minutes between sets

### 18. Power Training Loading, Sets, and Reps Scheme

- For training an athlete for power, an effective scheme could be: - Load: 30-70% of 1RM (lighter loads for explosive movements) - Reps: 3-6 repetitions - Sets: 3-5 sets - Rest: 2-5 minutes between sets

### 19. Muscular Endurance Training Loading, Sets, and Reps Scheme

- For training an athlete for muscular endurance, the following scheme is effective: - Load: 50-70% of 1RM - Reps: 12-20 or more repetitions - Sets: 2-4 sets - Rest: 30 seconds to 1.5 minutes between sets

### 20. Three Most Important Aspects of Any Fitness Program

-1. Progressive Overload: Continuously increasing the demands on the musculoskeletal system to make gains in muscle size, strength, and endurance. 2. Variety: Incorporating different exercises, modalities, and intensities to prevent plateaus and maintain motivation. 3. Recovery: Allowing adequate time for rest and recovery to prevent injuries and promote muscle recovery and growth.

### 21. Single Most Important Variable in Increasing Human Work Capacity

- The single most important variable for increasing human work capacity is progressive overload. This principle ensures that as the body adapts to training, the intensity or volume is increased to continue making gains.

### 22. Absolute vs. Relative VO2

- Absolute VO2: The total volume of oxygen consumed per minute, typically expressed in liters per minute (L/min). This is not adjusted for body weight. - Relative VO2: The volume of oxygen consumed per minute per kilogram of body weight, expressed in milliliters of oxygen per kilogram per minute (mL/kg/min). This allows for comparisons between individuals of different body sizes.

### 23. Training Adaptations That Increase Force Production

-Training adaptations that increase force production in a muscle can be categorized into: - Neurogenic: Improved motor unit recruitment, increased firing rate, and enhanced intermuscular coordination. - Myogenic: Increased muscle cross-sectional area (hypertrophy), improved muscle fiber type conversion, and increased enzyme activity related to energy production. - Architectural: Changes in muscle architecture such as increased pennation angle, which can lead to greater force generation capacity.

### 24. Role of Spindle Fibers in Muscular Action

- Spindle fibers, or muscle spindles, are sensory receptors located within the belly of muscles that detect changes in muscle length (stretch) and the rate of that change. They play a crucial role in the stretch reflex mechanism, helping to regulate muscle tone and protect muscles from excessive stretching.

### 25. Role of Golgi Tendon Organs (GTO)

- in Muscular Action Golgi tendon organs are sensory receptors located at the junction of muscles and tendons. They monitor tension or force generated by muscle contractions. GTOs help prevent excessive force that could lead to injury by inhibiting muscle contraction when tension is too high, thus promoting safety during muscular actions

### 26. Muscle Fiber Arrangements Leading to Greater Force Production

- Muscle fiber arrangements that lead to greater force production include: - Pennate Muscle Fibers: These fibers are arranged at an angle to the tendon, allowing for a greater number of fibers to pack into a given muscle volume, thus producing more force. Examples are the deltoid and quadriceps muscles. - Fusiform Fibers: These fibers run parallel to the muscle's long axis, allowing for greater contraction speed but not as much force as pennate muscles. Examples include the biceps brachii