Chapter 10: Exercise Physiology and Training

Chapter 10: Exercise Physiology and Training

• Muscular Endurance: Characterized by the ability to sustain repeated contractions, improved through high-repetition training, and assessed via static or dynamic tests. Maximum force output is not a characteristic of muscular endurance.
• Free-Weight vs. Resistance Machines: Free weights offer greater movement variability and require more stabilization, but resistance machines may have limited muscle activation potential. This means using free weights requires greater stabilization than machines.
• Training Volume: Defined as the number of sets multiplied by repetitions and intensity. Important in creating positive training adaptations
• Overload Principle: Training principle involving systematically increasing workload to improve performance. This is a fundamental component of any training program.
• Glycolytic System Training: Training intensity ranges from 55-65% of maximum heart rate.

Chapter 14: Heat and Cold Stress

• Heat Transfer: Radiation is the primary environmental heat source contributing most to body heat gain on a hot day.
• WBGT: Dry-bulb thermometer measures air temperature within WBGT (Wet Bulb Globe Temperature Index) calculations.
• Exertional Heat Stroke Symptoms: Profuse sweating, altered mental state, and core temperature exceeding 40°C are symptoms. Hypotension (low blood pressure) is also a symptom.
• Heat Acclimation: Key adaptation is enhanced sweat rate and reduced sodium concentration in sweat, and a decreased resting heart rate. Plasma volume does not decrease.
• Pre-cooling Methods: Effective and practical pre-exercise methods in hot environments include ice vest application, cold-water immersion, and cooling sprays.

Chapter 19: Growth and Maturation

• Peak Height Velocity in Girls: The average peak height velocity occurs between 12 and 14 years of age.
• Cardiac Output in Children: Children's cardiac output during exercise is lower than adults, due mainly to a reduced stroke volume.
• Bone Mineral Density Improvement: Weight-bearing aerobic activity is recommended to improve bone mineral density.
• Bone Formation Process: Bone formation is called osteogenesis.
• Sports Specialization Risk: Specialization before puberty increases the risk of growth plate injuries.

Chapter 21: Women’s Health and Exercise

• Secondary Amenorrhea: Cessation of menstruation for at least three menstrual cycles is secondary amenorrhea.
• Safe Exercise During Pregnancy: Low-impact aerobic activities are considered the safest during pregnancy.
• Female Athlete Triad Risk Factor: Low energy availability is the primary risk factor for the female athlete triad.
• Osteoporosis Risk in Women: Women are at a higher risk due to lower peak bone density compared to men.
• Bone Density Influence: Estrogen levels highly influence bone density in women.

Applied Concepts and Misconceptions

• HIIT vs. Steady-State Cardio: HIIT is advantageous due to its efficiency, requiring less total time for similar benefits, and its emphasis on the ATP-PCr system. HIIT primarily improves the ATP-PCr system.
• Heat Illness Misconception: A common misconception is that dehydration is the primary cause of heat illness.
• Cold Injury Occurrence: Cold injuries occur through exposure to low temperatures and improper clothing insulation.
• Cardiac Output Differences: Differences in cardiac output between men and women during exercise are primarily influenced by stroke volume differences with men having a higher SV.
• Muscle Contraction Force: Isometric contractions generate the greatest force.

Integration and Training Adaptations

• Avoiding Plateaus: Periodization is a key training principle for avoiding performance plateaus.
• Hypothermia Acceleration: Strong wind and wet clothing accelerates hypothermia development.
• Aerobic Training Adaptations in Children: Improved av-O2 difference is a key adaptation, not increased heart rate or elevated plasma volume.
• Sweat Composition Change: Heat acclimation leads to an increase in sweat rate and decreased sodium concentration in sweat; this results in lower electrolyte loss and a lower risk of dehydration. This implies a decrease in the volume of sodium lost through sweat.
• Muscular Strength Improvement: Prepubescent boys have reduced testosterone levels and poor neuromuscular coordination, contributing to their lower potential for muscular strength improvement.

Miscellaneous Details

• Delayed Menarche: First menstruation after age 15 is considered delayed.
• Accurate Bone Density Measurement: DXA (dual-energy X-ray absorptiometry) scan is the most accurate method.
• ACL Tear Risk Factor: Greater ligament laxity and a narrower Q-angle increases the likelihood of ACL tears.
• Estrogen Role in Bone Health: Estrogen stimulates osteoblast activity, which is crucial for bone formation.
• Plyometric Training Goal: Plyometric training primarily enhances or improves explosive power.