Exercise and Physical Activity

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Questions and Answers

How does exercise impact long-term cardiovascular health, as indicated by research on exercise training (ET)?

  • ET increases central arterial stiffness and blood pressure.
  • ET decreases left ventricular compliance and increases blood pressure.
  • ET has no significant impact on long-term cardiovascular health.
  • ET maintains 'youthful' left ventricular compliance and reduces central arterial stiffness. (correct)

Which of the following best describes how Very High Intensity Physical Activity (VIPA) and Moderate Intensity Physical Activity (MIPA) affect cardiovascular disease (CVD) risk, according to the provided information?

  • 170-242 min/week of self-perceived moderate ET or 90-128 min/week vigorous ET reduce CVD risk by 69%. (correct)
  • VIPA and MIPA have no effect on CVD risk.
  • Only MIPA reduces CVD risk; VIPA has no impact.
  • Lower levels of reported exercise show a U-shaped curve relationship between exercise and CVD.

Which of the following statements accurately describes the relationship between exercise and cardiovascular health outcomes?

  • Higher levels of reported exercise shows a U-shaped curve relationship between exercise and CVD. (correct)
  • Any level of exercise guarantees improved cardiovascular health.
  • High-volume/high-intensity long-term exercise training (extreme) does not cause adverse cardiovascular complications
  • There is no relationship between exercise and cardiovascular health outcomes.

What are the three main factors that determine health and longevity?

<p>Environment, behavior, and genetics. (A)</p>
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What is the potential adverse cardiovascular effect associated with high-volume or high-intensity long-term exercise training?

<p>Atrial fibrillation. (D)</p>
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What is the definition of 'exercise'?

<p>Planned, structured, and repetitive movements. (B)</p>
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According to the information, what is the primary difference between central and peripheral fatigue?

<p>Central fatigue involves alterations proximal to the neuromuscular junction, while peripheral fatigue occurs at or distal to the junction. (A)</p>
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What does the 'sliding filament theory' describe in the context of muscle contraction?

<p>The process by which actin and myosin filaments slide past each other, causing muscle contraction without changing filament length. (A)</p>
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What is the primary purpose of the Interpolated Twitch Technique (ITT) in the study of neuromuscular function?

<p>To evaluate the ability to maximally activate motor neurons and discriminate between central and peripheral fatigue mechanisms. (B)</p>
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Which of the following illnesses is related to a lack of physical activity?

<p>Hypokinetic diseases (B)</p>
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What is the significance of brain-derived neurotrophic factor (BDNF) in the context of exercise?

<p>BDNF strengthens connections between brain cells. (A)</p>
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What is the definition of 'muscle wisdom' in the context of prolonged muscular activity?

<p>The slowing of firing frequency of recruited motor neurons to minimize fatigue during sustained isometric contractions. (A)</p>
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Which of the following is NOT considered a benefit of strength training?

<p>Decreasing bone mineral density (A)</p>
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Why is visceral fat considered more dangerous than subcutaneous fat?

<p>Visceral fat metabolizes into fatty acids more readily and is associated with a greater risk of diseases. (A)</p>
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What is the definition of sarcopenia?

<p>Loss of skeletal muscle mass and strength that occurs with biological aging (A)</p>
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What is the effect of resistance training on resting metabolism?

<p>Resistance training increases RMR (B)</p>
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What is the primary function of the prefrontal cortex (PFC) in relation to habit change?

<p>To put a brake on impulsive behavior by reminding us of our core values. (D)</p>
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What is the 'all or none' principle in the context of motor unit function?

<p>All the muscle fibers innervated by a motor neuron are stimulated to contract. (C)</p>
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According to the information, what are anchor points, and how do they influence behavior?

<p>Anchor points are social norms that individuals use as a reference when considering a new behavior. (A)</p>
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What role does resting twitch (RT) play in calculating voluntary activation (VA) to assess neuromuscular fatigue, and what does a small RT indicate?

<p>RT is required to calculate VA; a small RT indicates higher peripheral fatigue. (C)</p>
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Which of the following strategies would be most effective in counteracting the 'sitting disease' and its associated health risks for an individual with a sedentary job?

<p>Taking intermittent 5-minute breaks for every half-hour of uninterrupted sitting, coupled with standing periodically. (D)</p>
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Considering the interplay between exercise intensity, duration, and neuromuscular fatigue, which exercise regimen is most likely to result in significant central fatigue?

<p>Low-intensity, long-duration endurance training. (C)</p>
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In the context of neuromuscular function assessment using the Interpolated Twitch Technique (ITT), how would a significant superimposed twitch (SIT) during a maximal voluntary contraction (MVC) be interpreted?

<p>Implies a limited neural drive from the central nervous system, suggesting central fatigue. (C)</p>
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How do the principles of specificity and progressive overload interact to optimize the effectiveness of resistance training for a competitive swimmer?

<p>By gradually increasing the intensity and volume of resistance exercises that mimic swimming motions, thereby enhancing relevant muscle groups. (D)</p>
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Given the complexities of energy balance and weight management, which approach would be most effective for achieving long-term weight loss, assuming adherence is maintained?

<p>Combining a moderate reduction in caloric intake with a balanced exercise program including both aerobic and resistance training. (B)</p>
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Considering the role of anchor points in behavior change, how can public health interventions most effectively leverage this concept to promote increased physical activity within a community?

<p>Identifying and modifying existing social norms and environmental factors that discourage physical activity to align with healthier behaviors. (D)</p>
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How does the 'muscle wisdom' theory explain the adaptations that occur during prolonged sustained isometric contractions, and what is its primary benefit?

<p>Slowing the firing frequency of motor neurons to reduce metabolic demand and delay fatigue. (C)</p>
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What is the most accurate explanation for why visceral fat is considered more dangerous to long-term health than subcutaneous fat?

<p>Visceral fat is in direct contact with internal organs and more easily metabolized into fatty acids, increasing the risk of metabolic diseases. (B)</p>
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Given the force-velocity relationship, how should training regimens be adjusted to enhance power output in athletes?

<p>Primarily perform explosive movements at approximately one-third of maximal velocity to optimize power. (D)</p>
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How do changes in the prefrontal cortex (PFC) influence an individual's ability to change established habits, and what neurochemical is most associated with this process?

<p>The PFC suppresses impulsive behavior by reminding us of long-term, overruling instant rewards, facilitated by increased serotonin levels. (B)</p>
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In the context of motor unit recruitment following Henneman's size principle, what are the implications of observing a disproportionate increase in the firing frequency of smaller motor neurons during a submaximal contraction?

<p>It reveals a disruption in normal motor unit recruitment patterns, potentially due to fatigue or neurological dysfunction. (C)</p>
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Considering the limitations of two-component models for body composition analysis, how can the accuracy of body fat percentage estimation be improved using multi-component models?

<p>By incorporating measurements of both water and mineral content to account for individual variability in fat-free mass composition. (C)</p>
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How does resistance training influence resting metabolism, and what mechanisms contribute to this effect?

<p>Resistance training increases resting metabolism by stimulating muscle protein turnover and increasing the mass of metabolically active tissue. (B)</p>
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Given the influence of both central and peripheral factors on neuromuscular fatigue, which of the following scenarios would indicate a greater reliance on peripheral fatigue mechanisms?

<p>Reduced voluntary activation alongside a significant decrease in resting twitch force after high-intensity, short-duration exercise. (B)</p>
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What is the role in synaptic vesicles?

<p>Release Acetylcholine. (D)</p>
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When does a muscle produce maximal force??

<p>When there is optimal overlap between the muscle (myosin and actin filaments) that result in a maximum number of bridges to be formed. (D)</p>
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What does a lower Ca availability (release) do?

<p>It is an mechanism of peripheral fatigue (A)</p>
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What does the peripheral nervous system include?

<p>Peripheral nerves (B)</p>
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What happens when innervating surgically from FF fibers with neurons from a slow-twitch fiber??

<p>Eventually alters the twitch characteristic of FF motor unit (A)</p>
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Which is true regarding the force-frequency?

<p>The greater the frequency the greater the force (A)</p>
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Flashcards

Exercise

Planned, structured, and repetitive movements to improve or maintain physical fitness.

Physical Activity

Bodily movement that requires energy expenditure.

Exercise

Planned, structured, and repetitive movements to improve or maintain physical fitness.

Health-Related Fitness

The ability to perform activities of daily living without undue fatigue.

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Energy Balance

Energy intake equals energy expenditure.

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Total Energy Expenditure (TEE)

Resting metabolic rate, dietary thermogenesis, exercise activity thermogenesis, and non-exercise activity thermogenesis.

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Resting Metabolic Rate (RMR)

The largest contributor to total energy expenditure.

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EAT and NEAT

Exercise activity thermogenesis, non-exercise activity thermogenesis.

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Central Fatigue

Alterations proximal to NM junctions.

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Peripheral Fatigue

Alterations at or distal to NM junction.

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Health and Longevity Factors

Environment, Behavior, and Genetics.

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Sitting Disease

Sitting for prolonged periods (4+ hours) linked to premature mortality and increased disease risk.

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Dose-Response Relationship

Inverse relationship between physical activity and premature mortality.

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Hypokinetic Diseases

Illnesses related to lack of physical activity.

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Anchor Points

External obstacles promoting unhealthy practices.

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Work/Leisure Time Influences

Increased sedentary jobs and screen time.

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Values

Core beliefs that govern priorities and behavior.

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Basal ganglia

Basal ganglia

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Internal Locus of Control

You have control over your life.

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External Locus of Control

What happens is due to chance, environment, unrelated to one's behavior.

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Physical Activities

Movement that requires energy expenditure.

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NEAT

Energy expenditure doing everyday activities not related to exercise.

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Neuromuscular Fatigue

Inability to maintain required submaximal force during a task.

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Efferent Nerves

Motor nerves, carry signals away from central nervous system.

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Afferent Nerves

Sensory nerves carrying signals towards the central nervous system.

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All or None Principle

The principle that all the muscle fibers innervated in a motor neuron are stimulated to contract.

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Transtheoretical Model

Model with six stages of behavior change.

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Obesity

Excessive amount of fat related to body weight.

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Android Fat

Fat stored in the trunk/abdominal area (apple shape).

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Sarcopenia

Loss of skeletal muscle mass and strength with aging.

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Specificity Training

Mode, intensity, duration, muscle group specific to exercise.

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Muscle wisdom theory

The theory that as fatigue occurs the firing frequency slows

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Perceived fatigability

Objective and Subjective.

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Performance fatigability

Exercise induced decline in maximal force or power production capacity.

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Study Notes

Weight Management (Additional Details)

  • 1 pound of FAT = 3,500 kcal
  • NIH body weight planner can be used for estimates.
  • Determining BMI/BW (kg/m^2) and waist circumference is useful.
  • Body fat % can be measured by dual energy x-ray, skin fold thickness or bioelectrical impedance analysis.

Neuromuscular Fatigue

  • Central fatigue involves alterations proximal to the neuromuscular junction.
  • Peripheral fatigue involves alterations at or distal to the neuromuscular junction.
  • Mechanisms of peripheral fatigue include extracellular potassium accumulation, decreased ATP levels, inhibited pre- and post-synaptic areas, inadequate acetylcholine release, lowered calcium availability, slow calcium re-uptake, and slow actin-myosin detachment.
  • Mechanisms of central fatigue involve the sensory afferent feedback model.
  • Descending drive, spinal activation, neuromuscular propagation, contractile apparatus & metabolism affects fatigue.

Central Fatigue Assessment

  • Interpolated twitch technique (ITT) is used to evaluate the ability to maximally activate motor neurons and measure voluntary activation.
  • A twitch force from motor neuron stimulus during a voluntary contraction that helps discriminate between central and peripheral fatigue mechanisms.
  • Maximal voluntary contraction (MVC) is the superimposed twitch (SIT).
  • Calculating voluntary activation (VA) uses superimposed twitch (SIT) and resting twitch (RT): VA = (1 - (SIT/RT)) * 100%.
  • Peripheral fatigue requires only Resting Twitch (RT).
  • A large SIT suggests low CNS drive to muscles.
  • Low VA indicates higher central fatigue.
  • Small RT indicates low muscles to produce force.
  • Lower intensities/longer duration correlate with higher central fatigue.
  • Higher intensities/shorter durations correlate with higher peripheral fatigue.

Cross-Bridge Cycle

  • ATP hydrolysis (ATP to ADP + P) occurs in the cross-bridge cycle.

Training Principles (Additional Details)

  • Reversibility: use it or lose it through maintenance training programs (increase intensity)
  • Progressive overloading: muscle loaded beyond what's normally used, overload again

Sarcopenia (Additional Details)

  • Sarcopenia involves a 3-8% muscle mass loss each decade after age 30 (~0.2 kg of lean weight loss per year), increased 5-10% each decade after age 50.
  • Muscle loss increases risk of glucose intolerance and associated health issues like type 2 diabetes.
  • Decreased physical activity, hormone changes, and caloric intake contribute to muscle loss.
  • Brief sessions (12-20 total exercise sets) of regular resistance training (2/3 days/week) can increase muscle mass at all ages (lean weight gains of about 1.4 kg following 3 months of resistance training).

Metabolism and Resistance Training

  • An increase 1kg in trained muscle tissue may raise resting metabolic rate by 20-75 cal/day.
  • Resistance training increases resting metabolic rates (RMR) by 5-9% for 3 days following a single session.
  • Resistance training helps manage obesity by reducing intra-abdominal fat (visceral fat).

Bone Mineral Density

  • 10 million American adults (8 mil women) have osteoporosis (holes in the bones/lack of minerals). 30% of women and 15% of men will experience bone fractures due to osteoporosis.
  • Sarcopenia is associated with bone loss (osteopenia).
  • Sedentary adults experience a 1-3% reduction in bone mineral density (BMD) every year; resistance training prevents about 1% bone loss per year (young men increase BMD by 2.7-7.7% through resistance training).

Define Fatigue

  • Subjective includes, chronic fatigue
  • Objective includes, exercise-induced fatigue

Measurement of Body Composition (Additional Details)

  • Assumes SKF is a good measure of subcutaneous fat and distribution of subcutaneous and internal fat is similar for all sexes and sum of SKDs from multiple sites is used to estimate total body fat

Dual-Energy X-Ray Absorptiometry (DXA)

  • Uses dual x-ray beam frequencies and has low radiation exposure.
  • Attenuation of x-rays through fat, lean tissue, and bone varies due to different densities and chemicals.
  • Requires fasting prior to DXA for best testing accuracy.
  • Objective testing, requires minimal client effort/participation.
  • Not recommended for pregnant women due to radiation.
  • Considered a gold standard for visceral adipose tissue assessment.

Peripheral Inputs

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