Exercise Physiology Key Terms

• Adherence refers to consistently sticking to a routine, such as a training plan.
• Aerobic exercise involves using oxygen to produce energy over a sustained period.
• Anaerobic exercise involves producing energy from glucose without oxygen during high-intensity, short-duration activity.
• The anaerobic threshold is the point during exercise when lactic acid builds up faster than it can be cleared.
• The agonist, or muscle mover, initiates a body movement.
• The antagonist is the muscle opposite the agonist, relaxing as the agonist contracts.
• Arthrosclerosis involves fatty deposits building up on the arteries.
• Circuit training is a sequence of exercises performed in a set order.
• Concentric contraction is an isotonic muscle movement where the muscle contracts and shortens.
• Continuous training involves sustained exercise without breaks, primarily using the aerobic system.
• Eccentric contraction is an isotonic muscle movement where the muscle tightens but lengthens under tension.
• The creatine phosphate (CP) system provides energy for approximately 10 seconds.
• Dehydration is when the body doesn't have enough water for daily functioning and exercise, often due to water loss during cooling.
• Diabetes involves higher than normal blood sugar levels.
• Duration refers to the length of a training session.
• Energy balance is the relationship between calorie intake and expenditure.
• Exercise is physical activity done as part of daily living.
• Fartlek training, from Swedish for "speed play," involves varying intensities and inclines.
• Fitness tests measure and assess fitness levels, providing a baseline of data.

Flexibility Training

• Active flexibility training involves the athlete controlling the stretch.

• Passive flexibility training involves an external force controlling the stretch.

• Dynamic flexibility training involves stretching while moving, increasing range of motion.

• PNF (Proprioceptive Neuromuscular Facilitation) involves externally controlled stretches held for prolonged periods, moving beyond typical ranges of motion.

• Frequency refers to how often training takes place.

• Glycolysis is the breakdown of carbohydrates to produce glucose.

• Heart Rate (HR) is measured in beats per minute (BPM).

• Hypertension is abnormally high blood pressure.

• Hypertrophy is the increase in muscle size due to long-term anaerobic training.

• Intensity is how hard someone works during exercise, measured as a percentage of maximal heart rate.

• Interval training involves alternating between high-intensity work and rest periods.

• The lactic acid system provides energy for about 90 seconds of maximal intensity but produces lactic acid.

• Obesity is a condition of excess body fat due to factors like poor diet and lack of exercise.

• Osteoporosis is a condition where bones lose density.

• Oxygen debt is the lack of sufficient oxygen during exercise.

• Physiological adaptations are long-term changes to the body from an exercise program.

• Plateauing is when no improvements are seen in training.

• Plyometrics involves rebound techniques where muscles lengthen rather than shorten.

• Progression is the development of a training program, increasing in intensity over time.

• Reversibility is when gains are lost due to incorrect application of training principles.

• Sedentary refers to a lifestyle with a lack of physical activity.

• Specificity involves training to specific needs or activities for correct adaptations.

• Tedium is when training becomes boring due to a lack of change.

• Training zones are heart-rate thresholds that determine aerobic or anaerobic work.

• Validity involves using the correct exercise for the component of fitness.

• Variance involves changing training to maintain interest and motivation.

• Vasoconstriction is the closing of blood vessels.

• Vasodilation is the widening of blood vessels.

• Weight training develops strength using heavy weights or endurance using lighter weights.

Components of Fitness

• Agility: Ability to move and change direction quickly while maintaining control.
• Balance: Maintaining the center of mass over the base of support.
• Coordination: Ability to move two body parts together accurately and smoothly.
• Power: Ability to combine strength with speed for a short, powerful contraction.
• Reaction Time: The time it takes to respond to a stimulus.
• Speed: The rate at which the body or a body part performs a movement.
• Muscular Strength: The amount of force a muscle generates during a contraction.
• Muscular Endurance: The ability of a muscle to undergo repeated contractions without fatigue.
• Flexibility: The range of movement possible at a joint.
• Body Composition: Percentages of fat, muscle, bone, water, and vital organs that make up body weight.
• Cardiovascular Endurance: The ability of the heart and lungs to supply oxygen to working muscles.

Diet

• Total energy needed equals Basal Metabolic Rate (BMR) plus working energy.
• BMR is the energy needed to stay alive, awake, and warm at rest.
• Working energy is the extra energy needed to perform all other activities.
• Carbohydrates and fats are burned for energy.
• Fats are used during low-level intensity exercise (aerobic).
• Carbohydrates are the main energy source for the body, stored in the liver and muscles.
• Low glucose supplies (carbs) cause fatigue.
• Adult females need approximately 2,000 calories per day.
• Adult males need approximately 2,500 calories per day.
• Teenagers need more energy to grow normally, for example, boys 2,500 calories, girls 2,000 calories
• 9-13yr olds need more energy to grow normally, for example, boys 1800-2200 calories, girls 1600-2000 calories
• Energy consumed + energy used = energy balance.
• Maintaining a healthy weight requires a balance between energy in and out.
• Too much energy in or too little energy out leads to fat storage.
• Too little energy in or too much energy out leads to weight loss.
• Macronutrients are needed in large quantities: carbohydrates, protein, fats, and water.
• Micronutrients are needed in small quantities: vitamins, minerals, and fibre.

Nutrients

• Simple sugars break down quickly, providing a burst of energy.
• Complex starches break down slowly, releasing energy slowly, ideal for performance.
• Carbohydrate loading boosts glycogen stores before a competition.
• Saturated fats increase the risk of heart disease.
• Unsaturated fats can reduce the risk of heart disease.
• Trans fats (fried foods, cakes, biscuits, pies) are considered bad fats.
• Monounsaturated fats (peanut oil, avocado, nuts) helps cholesterol.
• Polyunsaturated fats (fish, flax seed, walnuts) are considered good fats.
• Vitamin A supports healthy skin and good eyesight.
• Vitamin B helps prevent anaemia.
• Vitamin C supports healthy skin and gums and helps wound healing.
• Vitamin D keeps bones and teeth strong and helps the body absorb calcium.

Protein

• High-protein diets consist of 15% of the diet.
• Protein builds tissue, including muscle.
• Athletes who want to build up their muscle during strength - training sometime eat high protein diets
• Protein helps with growth and muscle tissue repair, perfect for injured athletes.

Fats

• Fats provide the body with slow-release energy; 25% of the diet should be fat.

• Keeps individuals warm and insulated.

• Allows vitamin and mineral absorption.

• Fats are important for endurance activities.

• The longer an individual works out, the more fat is used, approximately 50% of MHR to enter the 'fat burning zone'

• Saturated fats (red meat, coconut oil) increase the risk of heart disease.

• Unsaturated fats (avocado, walnut) are much healthier and play a role in reducing your risk of developing heart diseases

• Unsaturated fats include Monounsaturated fats (peanut oil, avocado, nuts) helps cholesterol and Polyunsaturated fats (fish, flax seed, walnuts) are considered good fats.

• More oxygen is needed to convert fatty acids into energy, requiring a slower pace for the CV system to deliver enough oxygen to working muscles.

• Individuals lose roughly 2 litres of water per day through urine and sweat.

• When exercising the body loses even more water increasing risk of hydration.

• It is essential to keep taking a small amount of fluid at regular intervals during exercises to enable the body to function properly

Water

• The body is made up of 60% water, which is crucial for effective functioning.
• Water carries nutrients, hydrates, lubricates joints, removes waste, and regulates body temperature.
• Symptoms of dehydration include thirst, dark urine, head rush, headache, and flushed skin.
• Failing to replace water loss can result in dehydration, more serious than a lack of food.
• Drinking too much too quickly can lead to water intoxication, where sodium levels drop too low, and can result in death.
• Average intake is 2.5 litres a day for men and 1.5-2 litres a day for women.

Vitamins, Minerals, and Fibre

• Vitamins play a role in ensuring vital chemical reactions take place in the body.
• They aid general health, blood production, and hormone regulations.
• Vitamins B3 and B6 help gas exchange.
• Fat-soluble vitamins (A, D, E, K, Beta-Carotene) are stored in fatty tissue.
• Water-soluble vitamins (C, B vitamins, Biotin, Folic Acid) generally cannot be stored and must be replenished daily.
• Minerals play an essential role in bodily functions and aid general body health, helping the body grow and function properly.
• The body needs a wide range of minerals: calcium, fluoride, iron, magnesium, phosphorus, and potassium.
• Iron helps transport oxygen.
• Calcium keeps teeth and bones healthy and helps muscular contractions.
• Iodine helps regulate energy.
• Fibre is essential for bowel movements and functioning.
• Fibre helps the body absorb nutrients and remove waste, making you feel fuller and maintaining optimum weight.
• A healthy breakfast full of fibre ensures sport performers to keep their body in peak condition.