EXAM 3 studyguide PDF

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Exercise Physiology chapter 9-12 studyguide for Zhou, Ben....

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Zhou 1

EXAM 3 // KIN 303 Study Guide

FINDING MUSCULAR POWER & ENDURANCE Power: P= Force(kg) x Distance(m) /time THE ANSWER IS 120!!!!!!! Endurance: according to 1 RM = 75% RM or Body Weight KNOW THIS BELOW!! REVERSIBILITY: “lose what you don’t use” // what you gain is lost when training is stopped. INDIVIDUALITY: Training program that is diff for all people (Diff height, body size, genetics etc…) SPECIFICITY: Training specific to sport. - Ex-power event-type 2 muscle fibers vs endurance event-more type 1 CROSS TRAINING: Training within sports for better performance Ex: swim, cycle, running

VARIABLES OF HEAT TRANSFERS BETWEEN THE BODY AND ENVIRONMENT C/ K/ R/ E/ I C → Convection: by movement of gas/liquid across surface // transfer your temperature between your body and the environment through the air contact and water . The most important source of heat transfer K → Conduction: heat transfer from one solid contact to another source. (ex. Your body contact w/ a chair and transfers heat) R → Radiation: heat loss in form of infrared rays -it can be either loss or gain, not just loss E → Evaporation: heat loss via phase change, liquid to gas. Release heat through sweat. *most important to keep body temp stable. I → Insulation: resistance to dry heat exchange HEAT ACCLIMATION-due to increased total plasma volume, creates more blood flow to the skin

Zhou 2

Sweat rate ↑, sweat distribution, sweat content changes, (less NA+ loss in sweat), sweating starts earlier, sweat rate higher, more optimized evaporation heat loss. *allows better performance in hot conditions (results in lower body temp)* ACCLIMATION: short term (9-14 days)-HR decrease, lower body temperature, more blood flow to skin, more heat loss via sweating, increased plorary), increase cardiac output ACCLIMATIZATION: long term (months/years)ADAPT. OF CARDIOVASCULAR SYSTEM W/ ENDURANCE TRAINING + STROKE VOLUME: increase overall sv, in other words, both resting and maximal Cardiac Output: increase max Q during exercise, no change in resting Q HR: decrease in resting HR, MHR no change MITOCHONDRIA CONTENT & SIZE INCREASE TO SYNTHESIZE MORE ENERGY DURING ENDURANCE EXERCISE Increase in capillaries transport more blood oxygen into tissue. (capillaries can increase for each muscle fiber because of density change) ENZYME ACTIVITY: increased, helps production of more energy. HEART SIZE: increase. Left ventricle pumps blood to entire body. Explains the increased SV PLASMA VOLUME:increase in protein synthesis, increase in RBC count. but hematocrit = no change or decreases slightly (benefit to blood flow). Holds more water, preventing dehydration. ADJUSTMENT OF CARDIOVASCULAR SYSTEM DURING EXERCISE Cardiac output increase during exercise & redistribution of blood flow where it’s needed (via vasoconstrict/dilate and arterioles) to working muscles (vasodilation=skeletal muscle & skin) (vasoconstriction=on the visceral organs) Decrease in blood flow to non working muscles THE ANSWER IS HEMATOCRIT INCREASES FOR WHICH DOES NOT!!! CHANGE OF MUSCLE FIBERS SPRINT TRAINING: changes from Type I ↓ → Type IIa ↑

Zhou 3

RESISTANCE TRAINING: Type IIx → IIa RECOMMENDATION FOR PROTEIN INTAKE: 0.8 GRAMS per each kg/bw Ex: 80 Kilo → 80g ↑ muscle size ↑ protein intake if you’re an athlete to 1.6g/kg body weight THE ANSWER IS 1.6 ENERGY SYSTEMS (THESE 3 SYSTEMS ARE TRAINED BY USING THE HEART RATE AS A MONITOR) ATP/ PCr: max anaerobic for pwr (95-100%) - 3-15 seconds. Ex: 50 yd dash GLYCOLYSIS: max anaerobic (85-100%) - 15 - 2 min duration. Ex: 4 - 800m run OXIDATIVE: aerobic capacity (70-90%) - Steady supply for hours, most efficient. Ex: marathon & Triathlon

GENDER DIFFERENCE IN SWEAT DURING EXERCISE -Women have same capacity as men for exercise in heat @ same intensity -Women have lower sweat rates - More active sweat glands but less sweat production/glands -more advantage in humid, disadvantage in hot/dry ADAPTATIONS OF SKELETAL MUSCLE TYPE IIA used for prolonged resistance, weight bearing-glycolytic.. TYPE IIx used for short bouts of resistance sprint / weight lifting (max intensity) -type 2a muscle fibers increase cross sectional area, more type 2 muscle fibers, type 1 muscle fiber increase cross sectional area but not much for resistance training PLYOMETRIC TRAINING: - It induces stretch/ reflex mechanism for better muscular performance, - Stores energy during eccentric, released during concentric (ex: box jump)

Zhou 4 (Not training well, causes delayed muscle soreness) (also known as stretch-shortening cycle exercise; proposed to bridge gap between speed and strength training) PHYSIOLOGICAL RESPONSE TO EXERCISE IN HEAT ↑ in blood flow to skin/arterioles for temperature control/ regulation ↑ Cardiac output to prevent to heat cramp/ organ failure After 30 min. to 1 hour of exercise in heat, HR gradually increases, this is called the CARDIAC DRIFT Limitation- core temp higher than 40 c leads to thermoregulatory failure and brain damage. CV system overload leads to impaired performance because heart cannot get enough blood to muscle and skin simultaneously, increases risk of heat illness REGULATE FLUIDS BALANCE DURING EXERCISE Aldosterone (Na+ retention) ADH (antidiuretic hormone = water retention) THE ANSWER WILL SAY WHAT IS NOT SO EPHINEPHRINE IS NOT IN IT. VARIABLES TO DETERMINE ENVIRONMENTAL CONDITIONS DRY BULB: Thermometer for physical air temp WET BULB: reflects evaporative potential *most important* GLOBE T: measures radiant heat load WBGT = 0.1 T db + 0.7 wb + 0.2 T g ( Gauge of Thermal Stress)

TYPE OF FIBERS RELATED TO SPORTS ELITE ENDURANCE ATHLETES: Type I dominated POWER ATHLETES: weight lift/sprint =IIx resistance prolonged = IIa PROTEIN SYNTHESIS DURING EXERCISE DECREASES AND INCREASES AFTER!! - During exercise protein synthesis ↓ after exercise ↑ HEAT CRAMPS

Zhou 5 Severe pain and cramping in large muscles Cause triggered by Na+ loss (dehydration) -treatment drink water containing Na+ TYPE OF MUSCLE CONTRACTIONS ECCENTRIC: muscle lengthens w/ force CONCENTRIC: muscle shortens while producing force STATIC (ISOMETRIC): force produced but no change in joint angle DYNAMIC: force produced + change in joint angle ISOTONIC: Muscle contraction that generates force through the full ROM. (depends on the joint angle) KNOW THE DIFFERENCE BETWEEN ISOMETRIC AND ISOTONIC! SOME QUESTIONS ON THAT

FUNCTION OF GOLGI TENDON - Detects tension in muscle to prevent injury IMPACT OF IMMOBILIZATION ON TYPE I & TYPE II FIBERS All fibers impacted but TYPE I impacted more b/c TYPE I fibers are used on a daily basis...