Download Unit 2 | HPER 3260 - Exercise Physiology and more Quizzes Kinesiology in PDF only on Docsity!
All or None
Principle
Acetylcholine is released, diffuses across neuromuscular junction, action potential excites the sarcolemma, and the fiber contracts TERM 2
Twitch
DEFINITION 2 Action Potential down a motor neuron causes a short period of activation of muscle fibers in the motor unit. TERM 3
Phases of Muscle Contraction
DEFINITION 3 Resting Phase Excitation-Contraction Coupling Phase Contraction Phase Recharge Phase Relaxation Phase TERM 4
Monitoring Training
Adaptations
DEFINITION 4 Performance Tests VO2 Max Change HR changes and % VO2 changes Lower Lactate Accumulation TERM 5
Performance Tests
DEFINITION 5 does performance improve? EX: time trials Highly applicable, yet often hard to control for external factors
VO2 Max Change
Large increase from sedentary to trained small increase from moderate active to trained easily controlled and safer vs performance test yet, really expensive and lab confinement TERM 7
HR Changes & %VO
changes
DEFINITION 7 Decrease in resting HR, so SV must have increased Lower HR & VO2 at any given submax intensity easy to measure EX: use a HR monitor TERM 8
Lower Lactate Accumulation
DEFINITION 8 Training increases ability to move and mobilize LA check changes in OBLA LA is more sensitive to changes vs VO moderately expensive, time consuming, lab confinement TERM 9
Training For Endurance
DEFINITION 9 Principle of Overload Principle of Reversibility Principle of Specificity TERM 10
Principle of Overload
DEFINITION 10 Applying a greater stimulus then the body is accustomed to
Long Slow
Distance
Duration: 60 minutes to 2 hrs for running, 2-5+ cycling, 10,000-25,000 meters swimming Helps Increase: VO2 max, tissue respiration capacity, hearts efficiency in pumping, cross over training effect often doesn't satisfy specificity TERM 17
Interval/Repeat
Training
DEFINITION 17 hard periods alternated with easy periods Intervals: 600m or less running Repeats: greater than 600m running maximize increases in vo2 max, mitochondrial density, and lactate buffering & clearance stressful on body and can't be done daily TERM 18
Threshold
Training
DEFINITION 18 improves pacing strategy permits athlete to find limits and current fitness level Steady State: at 80% of vo2 max, just under MLSS Tempo: at 85% of vo2 max, at MLSS TERM 19
Intensity VS Volume
DEFINITION 19 Sprinters: same intensity, but increase volume Endurance: increase intensity, maintain volume negative relationship (one goes up, other goes down) TERM 20
Overtraining Signs &
Symptoms
DEFINITION 20 Decrease in appetite or weight loss, when not trying muscle tenderness all over body increase in sickness/illness episodes nausea sleep deprivation decrease in muscle glycogen increase in resting hr and irritability psychological effects acute epinephrine & norepinephrine increases beyond norm performance decrements
Twice-A-Day
Training
Day 1: start at 100%, drop to 50% at 6am workout; increase to 65% during day and drop to 25% during 4pm workout; increase to 75% prior to next workoutDay 2: start at 75%, drop to 25% at 6am workout TERM 22
Taper
DEFINITION 22 a decrease in volume or intensity, just prior to competition permits the "adaptive response to Peak" 2-3 days easy, will allow complete glycogen replenishment TERM 23
Perfect Training
Program
DEFINITION 23 Must address factors: volume intensity mode age fitness level gender and genetics compliance Nutrition TERM 24
3 Types of Intensity
DEFINITION 24 Below Maximal Lactate Steady State At MLSS Above MLSS TERM 25
Below MLSS
DEFINITION 25 blood lactate less than 1.0 mmole
Skeletal Muscle
attached to bones, striated, voluntary TERM 32
Smooth Muscle
DEFINITION 32 Muscle of viscera, non-striated, involuntary TERM 33
Cardiac Muscle
DEFINITION 33 Muscle of the heart, striated, involuntary TERM 34
Muscular Strength
DEFINITION 34 one max bench press; max force a muscle can generate against resistance, only once = 1 RM TERM 35
Muscular Power
DEFINITION 35 EX: Shot Put Force x Velocity Rate of performing work, completed in a certain amount of time, with maximal and rapid force
Muscular Endurance
Rowing 1000m Ability of muscle to lift repetitively or sustain contraction, for an extended period of time TERM 37
Proprioception
DEFINITION 37 Specialized sensory receptors located within joints, muscles, and tendons (proprioceptors), sensitive to pressure and tension TERM 38
Kinesthetic Sense
DEFINITION 38 Allows the brain to have conscious appreciation of the body in 3-dimensional space TERM 39
Specialized Receptors
DEFINITION 39 Joint Kinesthetic Receptors Muscle Spindles Golgi Tendon Organ TERM 40
Muscle Actions
DEFINITION 40 Isometric Isotonic
Type 2b Muscle Fiber
Fast Twitch Glycolytic Anaerobic White EX: 50-100m sprint, long jump, high jump TERM 47
ACSM Strength Training
Guidelines
DEFINITION 47 8-10 different exercises targeting major muscle groups 1 set, 8-12 reps, at or near volitional exhaustion 2-3 days per week use proper technique use full ROM Slow & controlled contractions/actions apply normal breathing pattern incorporate a partner into training program TERM 48
Strength Training for
Athletes
DEFINITION 48 Focus on major muscle groups used in competition consider the method of training consider the energy systems used consider avoidance of injury TERM 49
Number of Reps & Sets for
Athletes
DEFINITION 49 increase strength increase size increase definition and muscular endurance increase power TERM 50
Arrangement of Exercises
DEFINITION 50 Train larger muscle groups first! Consider the agonist and antagonist
Neural Adaptations
occurs within first 6-8 weeks TERM 52
Hypertrophy
DEFINITION 52 occurs after 12 weeks and beyond until plateau is reached TERM 53
Hyperplasia
DEFINITION 53 increase in number of muscle fibers has yet to be shown to occur in humans occurs in large felines TERM 54
Endurance Ergogenic Aids
DEFINITION 54 Performance enhancing substances difficulties in research... ethical considerations and safety inter-individual variability can't stimulate competitive environment lab measurement limitations TERM 55
Caffeine
DEFINITION 55 CNS stimulant decrease pain sensation increase free fatty acid mobilization enhance Acetylcholine effects better electrical messages effects endurance events side effects
Absorption of Creatine effected by...
Diet Physical Activity Genetic Ceiling Gender TERM 62
100% O2 Breathing
DEFINITION 62 Pre-Exercise - 98% saturated During Exercise - improvements due to increased O delivery TERM 63
Environmental Exercise Physiology
DEFINITION 63 thermal regulation and heat control mechanisms TERM 64
How the body gains heat
DEFINITION 64 metabolic heat generated from exercise TERM 65
How the body loses heat
DEFINITION 65 Conduction Convection Radiation Evaporation
Conduction
transfer of heat by direct contact TERM 67
Convection
DEFINITION 67 External: transfer of heat from an object, by moving a gas or liquid across an object Internal: blood moving in body TERM 68
Radiation
DEFINITION 68 emission of heat rays 60% loss during resting state TERM 69
Evaporation
DEFINITION 69 Represents 80% of heat is dissipated during exercise TERM 70
Heat Loss
DEFINITION 70 temperature differential insulation value surface area of clothing
Cold Weather Prevention
don't stay out in very cold temperatures wear appropriate clothing TERM 77
Air Quality &
Index
DEFINITION 77 poor air quality can decrease exercise performance, it especially affects those with respiratory problems do not exercise outdoors during a smog alert or if air quality is poor
