HPEX 310 Exam 1 VCU

HPEX 310 Exam 1 VCU .2 "systems" to produce ATP - ANSWER-1. anaerobic systems (WITHOUT OXYGEN) 2. aerobic systems (WITH OXYGEN) primary systems for developing CRE .2 main products of glycolysis - ANSWER-ATP (2) lactic acid .2 main ways CHO are supplied to muscles - ANSWER-blood glucose glycogen (storage of glucose) most anaerobic ATP production comes from Glycolysis produces quick energy AFTER ATP-PC system for intense exercise under 2 mins .2 physiological factors determine the amount of force muscle can generate - ANSWER-1. size of the muscle (primary factor) - the larger the muscle, the greater the force produced 2. number of muscle fibers recruited during a movement - the more fibers that are recruited, the greater the force generated .2 types of isotonic - ANSWER-concentric muscle shortens during movement against gravity or resistance eccentric muscle lengthens during movement against gravity or resistance .4 major factors that influence health and longevity - ANSWER-lifestyle (#1 53%) environment genetics (25%) health care quality (LEGH) .8 components of wellness - ANSWER-physical, emotional, intellectual, spiritual, social, environmental, occupational, financial .action - ANSWER-practices the desired behavior -actively making a change -6 months highest relapse .Acute responses to Aerobic Exercise - ANSWER-short term/acute changes to exercise as you exercise the deman for oxygen increases to keep energy production going .Adaptions to Resistance training - ANSWER-physiological changes -fast fiber recruitment -hypertrophy: increase in muscle size due to fiber size increase -hyperplasia: the formation of new muscle fibers Rate of Improvement gender diff - men are stronger because they have high testosterone .aerobic dominates - ANSWER-long term .Aerobic Energy Production - ANSWER-1 min, aerobic ATP production increases and anaerobic ATP production decreases requires oxygen to make ATP CHO, Fats & Proteins can be used to produce ATP .Amount of adults that do the recommended amount of exercise to promote health - ANSWER-less than 50% recommendation: 30 mins a day most days of moderate intense exercise .Anaerobic dominates - ANSWER-short term .anaerobic energy production Glycolysis - ANSWER-a process that breaks down carbohydrates (CHO) in cells .anaerobic energy production - ANSWER-high energy phosphates: first to make ATP, Fastest to make ATP, and First to run out -ATP-PC system ATP- store small amounts (few secs of energy) PCr (phosphocreatine)- 5-10 secs of energy .ATP (adenosine triphosphate) - ANSWER-energy released from the breakdown of food is used to make a biochemical compound called .ballistic stretching - ANSWER-rapid, bouncing movement patterns through a full range of motion not recommended for the general pop .Barriers to physical activity - ANSWER--lack of time -social and environmental influence -inadequate resources -lack of motivation and commitment #1 *50% adherence rate to PA and Ex over 6 months .body composition - ANSWER-the relative amounts of muscle, fat bone, and other vital parts of the body .cardiorespiratory endurance - ANSWER-the ability of the circulatory and respiratory system to supply oxygen during sustained physical activity .Circulatory system blood vessels - ANSWER-arteries: carry oxygen rich blood away from the heart veins: carry oxygen depleted blood from the body tissues back to the heart exception: pulmonary artery and pulmonary vein .contemplation - ANSWER-aware of the problem and of the desired behavior change -plans to make this change within the next several months -unaware how .CRE - ANSWER-is the ability to perform aerobic exercise for a prolonged period of time -benefits are wide, but include: increase EE, weight loss, decreased CVD risk .Designing your exercise program Personalizing the workout - ANSWER-individualized .Designing your exercise program The cool-down - ANSWER-5-15 mins period post-exercise -low intensity Purpose: -lower body temp -get blood back to the heart (venous return) -prevent blood pooling (potential of clotting) -remove exercise metabolites .Designing your exercise program The idea of an Exercise Prescription (ExRx) - ANSWER-an individualized amount of exercise that will promote PA and achieve benefits for a person -fitness goals -mode -warm up -conditioning period -cool-down .Designing your exercise program The warm up - ANSWER-5-15 mins that precedes a workout -low-moderate intensity -whole body or exercise specific purpose: -increase muscle temp -increase vasodilation/blood flow -increase HR -increase ventilation -cognitive awareness -increase ROM