| Term | Definition |
|---|
| Vena cava, right atrium, right ventricle, pulmonary valve, pulmonary arteries, lungs, pulmonary veins, left atrium, mitral valve, left ventricle, aorta | sequence of blood flow through the heart |
| Oxygen extraction | has the greatest influence on exercise performance |
| diastole | phase in which the heart refills |
| Frequency, time, type, and intensity (FITT) | basis of exercise program development |
| have a higher aerobic capacity than fast-twitch fibers | characteristic of slow-twitch muscle fibers |
| Isotonic | muscle action in which the tension created by the muscle is variable throughout the range of motion |
| Contractile force | Golgi tendon organs serve as a protective mechanism against excessive |
| A nervous impulse from the central nervous system | According to the sliding filament theory of muscle contraction, which of the following is the FIRST step in the sequence of events |
| isometric | same length; high intensity/maximal contraction; ex: pushing against an immovable object |
| isotonic | same tone or tension: given resistance challenged through entire range of motion; ex: biceps curl with dumbbell |
| isokinetic | same speed; muscles generate maximum force through the entire range of motion while keeping the speed constant |
| ATP | adenosine triphosphate; the body's energy source produce from fat, carbs (glucose) and some protein |
| ways to replenish ATP | aerobic system and anaerobic systems: anaerobic glycolysis and creatine phosphate |
| glycogen | chain of glucose stored in muscles & liver; primary source of anaerobic ATP production |
| optimum exercise intensity for fitness improvement | 50-80% VO2 max (maximum oxygen consumption) which corresponds to 60-90% maximum heart rate |
| 3,500 | calories that must be burned to lose 1 pound |
| VO2 max | maximum oxygen consumption OR maximum aerobic capacity; total capacity of the body to consume oxygen at the cellular level |
| formula to calculate VO2 max | VO2 max (ml/kg/min OR L O2/min) = cardiac output max X O2 extraction max |
| cardiac output | heart rate (beats per minute) X stroke volume (amount of blood pumped from each ventricle with each heart beat) |
| typical cardiac output at rest | 60 bpm X 70 ml = 4,200 ml/min or 1 gallon of blood per minute |
| aerobic | with oxygen; the first system to produce ATP; dominant system when adequate oxygen is delivered to the cell to meet energy production needs; ex: when muscle is at rest; uses fatty acids and glucose to produce ATP; produces more than anaerobic because fat = 9 calories of energy per gram |
| anaerobic | without oxygen; when inadequate oxygen supply is available, anaerobic glycolysis and creatine phosphate systems produce ATP; carbs/glucose 4 calories of energy per grams |
| mitochondria | site of ATP production in cells; the more mitochondria - the more aerobic energy production capability of the cell |
| ischemia | decreased blood flow to the heart leading to insufficient oxygen to the heart and chest pain or angina |
| anaerobic threshold | point during high intensity exercise when the body can no longer meet its oxygen needs and switches to anaerobic metabolism; 50-80% maximum effort |
| slow twitch muscle fiber | slow speed of contraction & high capacity for aerobic glycolysis (e.g., marathon runner) |
| fast twitch muscle fiber | fast speed of contraction & high capacity for anaerobic glycolysis (e.g., sprinter, power lifter) |
| golgi tendon organ | tendon organ/part of nervous system protecting the muscle from too much contractile force; causes muscle to relax |
| Inability to extract O2 and use it at the muscle efficiently | primary limiting factor to no longer be able to aerobically produce ATP |
| Muscle stores little CP and ATP | primary limitation of producing ATP in the phosphagen system |
| creatine phosphate system | secondary source anaerobic ATP (to glycogen); high energy phosphate molecule store in cells; can be used to resynthesize ATP immediately; system of energy transfer for resynthesis of ATP without oxygen via breakdown of the CP molecule |
| glucose and fatty acid | primary energy source for runner 45-60 min @ 65% VO2 max |
| 85% | upper limit max HRR for submax bike ergonometer test |
| family history heart disease, 200+ cholesterol, cigarette smoking | ACSM positve coronary risk factors |
| isometric training | strength increases specific to joint angle where contraction occurs |
| max HR/resting HR too high | Karvonen formula error for client with overexertion during aerobics w/max HR within range |
| caffeine | diuretic, increases HR & may enhance endurance performance |
| increased cardiac output at rest | physiological effects of high altitude |
| regular exercise, modify intensity & avoid prolonged supine position | ACOG guidelines for pregnant women 2 & 3 trimesters |
| optimum fitness | cardio endurance, muscular strength, flexibility & maintain ideal body weight |
| 21 - 24% | fit woman body fat %age |
| 14 - 17% | fit man body fat %age |
| hemoglobin | protein that carries oxygen in red blood cells |
| benefit of cv fitness | heart spends more time in relaxation phase/diastole -- at rest or during exercise |
| ejection fraction | % total blood volume remaining in ventricles @ the end of diastole that is subsequently ejected during contraction |
| lactic acid | byproduct of anaerobic ATP production |
| MET | metabolic equivalent; resting VO2 max of 3.5 mL/kg/min |
| changes in cardiac output due to aerobic conditioning | ventricles hold more blood/resting HR decreases; stroke volume @ rest increases; same cardiac output can be maintained at lower HR; and increased mitichondrial density |
| changes in O2 extraction due to aerobic conditioning | more capillaries; more mitochondria & more activity of mitochondrial enzymes |
| muscle pump | rhythmic squeezing of large muscles leg/butt against veins; increases blood supply/flow to/from heart |
| 50-80% | max O2 consumption for general fitness improvement |
| 60-90% | max HR for general fitness improvement |
| 20 minutes 3-4X per week | minimum duration and frequency of exercise sessions |
| benefits aerobic exercise | improved body comp; decreased appetite; burn calories; strengthen skeletal system; & increase insulin sensitivity |
| cardiac, smooth & skeletal | types of muscle cells |
| myofibrils | protein strands running the length of each muscle fiber |
| actin and myosin | contractile proteins in the myofibrils |
| sarcomeres | repeating units running the length of each muscle fiber |
| sliding filament theory | 1. CNS sends nerve impulse; 2. sufficient ATP near actin and myosin protein; 3. myosin heads/filamints attach to actin to form crossbridge; 4. myosin pulls actin to the center; 5. sacromere shortens/contraction occurs |
| size of fibers contracting & # of fibers contracting simultaneously | two factors that determine amount of force generated during contaction in the whole muscle |
| all-or-nothing principle | when a skeletal muscle is stimulated to contract it does so with maximum force; can't grade contractile force like caridiac muscle cells can |
| muscle spindles | fibers in the muscle tissue protecting against too much stretching; causes to muscle to contract |
| factors limiting flexibility | 1. elastic limits ligaments & tendons; 2. muscle tissue elasticity; 3. bone & joint structure; 4. the skin |
| immediate muscle soreness | lactic acid build up |
| delayed onset muscle soreness | small tears in the muscle |
| CV effects of single exercise session | 1. systolic bp increases; 2. diastolic bp no change or decreases; 3. blood flow to abdomen decreases (goes to the limbs); 4. peripheral resistance in vascular system decreases; 5. ATP production increases |
| causes of muscular fatigue | 1. power event 1-30 seconds: depleted ATP; 2. 30 minutes heavy exercise: build up of lactic acid; 3. 3 hour marathon: depletion of glycogen stores |
| ejection fraction | 50% @ rest and 100% during exercise |
| reach anaerobic threshold | at 50-80% of maximal effort |
| responses to aerobic training | 1. resting HR: decreases; 2. stroke volume at rest: increases; 3. VO2 max: increases; 4. max HR: no change (based on your age); 5.mitochondrial density in muscle: increases; 6. anaerobic threshold: increases; 7. HR at submax intensity: decreases |
| training rules for cv fitness | 1. appropriate activity: rhythmic large muscle movements; 2. freq: 3X weekly; 3. duration: 10-20 min per session; 4. intensity: 50-80% VO2 max |
| phosphagens | creatine phosphate & ATP; muscles store only enough to provide 10 seconds of max effort; in even well trained athletes |
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