Study aid to prepare for the ACE personal trainer certification exam: Chapter 1 Exercise Physiology
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| 439652927 | 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 | |
| 439652928 | Oxygen extraction | has the greatest influence on exercise performance | |
| 439652929 | diastole | phase in which the heart refills | |
| 439652930 | Frequency, time, type, and intensity (FITT) | basis of exercise program development | |
| 439652931 | have a higher aerobic capacity than fast-twitch fibers | characteristic of slow-twitch muscle fibers | |
| 439652932 | Isotonic | muscle action in which the tension created by the muscle is variable throughout the range of motion | |
| 439652933 | Contractile force | Golgi tendon organs serve as a protective mechanism against excessive | |
| 439652934 | 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 | |
| 439652935 | isometric | same length; high intensity/maximal contraction; ex: pushing against an immovable object | |
| 439652936 | isotonic | same tone or tension: given resistance challenged through entire range of motion; ex: biceps curl with dumbbell | |
| 439652937 | isokinetic | same speed; muscles generate maximum force through the entire range of motion while keeping the speed constant | |
| 439652938 | ATP | adenosine triphosphate; the body's energy source produce from fat, carbs (glucose) and some protein | |
| 439652939 | ways to replenish ATP | aerobic system and anaerobic systems: anaerobic glycolysis and creatine phosphate | |
| 439652940 | glycogen | chain of glucose stored in muscles & liver; primary source of anaerobic ATP production | |
| 439652941 | optimum exercise intensity for fitness improvement | 50-80% VO2 max (maximum oxygen consumption) which corresponds to 60-90% maximum heart rate | |
| 439652942 | 3,500 | calories that must be burned to lose 1 pound | |
| 439652943 | VO2 max | maximum oxygen consumption OR maximum aerobic capacity; total capacity of the body to consume oxygen at the cellular level | |
| 439652944 | formula to calculate VO2 max | VO2 max (ml/kg/min OR L O2/min) = cardiac output max X O2 extraction max | |
| 439652945 | cardiac output | heart rate (beats per minute) X stroke volume (amount of blood pumped from each ventricle with each heart beat) | |
| 439652946 | typical cardiac output at rest | 60 bpm X 70 ml = 4,200 ml/min or 1 gallon of blood per minute | |
| 439652947 | 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 | |
| 439652948 | 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 | |
| 439652949 | mitochondria | site of ATP production in cells; the more mitochondria - the more aerobic energy production capability of the cell | |
| 439652950 | ischemia | decreased blood flow to the heart leading to insufficient oxygen to the heart and chest pain or angina | |
| 439652951 | 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 | |
| 439652952 | slow twitch muscle fiber | slow speed of contraction & high capacity for aerobic glycolysis (e.g., marathon runner) | |
| 439652953 | fast twitch muscle fiber | fast speed of contraction & high capacity for anaerobic glycolysis (e.g., sprinter, power lifter) | |
| 439652954 | golgi tendon organ | tendon organ/part of nervous system protecting the muscle from too much contractile force; causes muscle to relax | |
| 439652955 | Inability to extract O2 and use it at the muscle efficiently | primary limiting factor to no longer be able to aerobically produce ATP | |
| 439652956 | Muscle stores little CP and ATP | primary limitation of producing ATP in the phosphagen system | |
| 439652957 | 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 | |
| 439652958 | glucose and fatty acid | primary energy source for runner 45-60 min @ 65% VO2 max | |
| 439652959 | 85% | upper limit max HRR for submax bike ergonometer test | |
| 439652960 | family history heart disease, 200+ cholesterol, cigarette smoking | ACSM positve coronary risk factors | |
| 439652961 | isometric training | strength increases specific to joint angle where contraction occurs | |
| 439652962 | max HR/resting HR too high | Karvonen formula error for client with overexertion during aerobics w/max HR within range | |
| 439652963 | caffeine | diuretic, increases HR & may enhance endurance performance | |
| 439652964 | increased cardiac output at rest | physiological effects of high altitude | |
| 439652965 | regular exercise, modify intensity & avoid prolonged supine position | ACOG guidelines for pregnant women 2 & 3 trimesters | |
| 439652966 | optimum fitness | cardio endurance, muscular strength, flexibility & maintain ideal body weight | |
| 439652967 | 21 - 24% | fit woman body fat %age | |
| 439652968 | 14 - 17% | fit man body fat %age | |
| 439652969 | hemoglobin | protein that carries oxygen in red blood cells | |
| 439652970 | benefit of cv fitness | heart spends more time in relaxation phase/diastole -- at rest or during exercise | |
| 439652971 | ejection fraction | % total blood volume remaining in ventricles @ the end of diastole that is subsequently ejected during contraction | |
| 439652972 | lactic acid | byproduct of anaerobic ATP production | |
| 439652973 | MET | metabolic equivalent; resting VO2 max of 3.5 mL/kg/min | |
| 439652974 | 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 | |
| 439652975 | changes in O2 extraction due to aerobic conditioning | more capillaries; more mitochondria & more activity of mitochondrial enzymes | |
| 439652976 | muscle pump | rhythmic squeezing of large muscles leg/butt against veins; increases blood supply/flow to/from heart | |
| 439652977 | 50-80% | max O2 consumption for general fitness improvement | |
| 439652978 | 60-90% | max HR for general fitness improvement | |
| 439652979 | 20 minutes 3-4X per week | minimum duration and frequency of exercise sessions | |
| 439652980 | benefits aerobic exercise | improved body comp; decreased appetite; burn calories; strengthen skeletal system; & increase insulin sensitivity | |
| 439652981 | cardiac, smooth & skeletal | types of muscle cells | |
| 439652982 | myofibrils | protein strands running the length of each muscle fiber | |
| 439652983 | actin and myosin | contractile proteins in the myofibrils | |
| 439652984 | sarcomeres | repeating units running the length of each muscle fiber | |
| 439652985 | 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 | |
| 439652986 | size of fibers contracting & # of fibers contracting simultaneously | two factors that determine amount of force generated during contaction in the whole muscle | |
| 439652987 | 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 | |
| 439652988 | muscle spindles | fibers in the muscle tissue protecting against too much stretching; causes to muscle to contract | |
| 439652989 | factors limiting flexibility | 1. elastic limits ligaments & tendons; 2. muscle tissue elasticity; 3. bone & joint structure; 4. the skin | |
| 439652990 | immediate muscle soreness | lactic acid build up | |
| 439652991 | delayed onset muscle soreness | small tears in the muscle | |
| 439652992 | 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 | |
| 439652993 | 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 | |
| 439652994 | ejection fraction | 50% @ rest and 100% during exercise | |
| 439652995 | reach anaerobic threshold | at 50-80% of maximal effort | |
| 439652996 | 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 | |
| 439652997 | 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 | |
| 439652998 | phosphagens | creatine phosphate & ATP; muscles store only enough to provide 10 seconds of max effort; in even well trained athletes |
