Exercise Physiology Quiz

Theory and Models 1

• Focuses on interdisciplinary theories and models in sports science
• Applications span health sports, recreational sports, fitness, and competitive sports

Evidence-Based Models

• Origin of Evidence Pyramids: Rooted in the medical field, ranks evidence quality from lowest to highest
• Example: Randomized Controlled Trials (RCTs) with female athletes and menstrual cycles
• Highest level of evidence: Meta-Analysis

Coaching vs. Science

• Science Perspective: Interested in generalizable, group-level data, focuses on eliminating confounding variables, and standardizes data with large populations
• Coaching Perspective: Addresses individual athlete needs, integrates confounding variables (personal history, emotions), and relies on blending science and practical experience

Linear vs. Non-Linear Systems

• Linear: Stable, predictable, repeatable, and often oversimplifies complex biological processes
• Non-Linear: Dynamic, sensitive, unpredictable, and more representative of human physiological systems

Theories vs. Models

• Theory: Explains broad phenomena, broad and abstract scope, and generates hypotheses
• Model: Represents specific processes, predicts outcomes or applies theories, practical tool for decision-making, conceptual framework, and examples include the Overload Principle, Central Governor, FITT Model, and Hill Muscle Model

Why Use Models?

• Simplify complex systems for better understanding, aid in decision-making for coaches, and provide a standardized framework for research and application

Inductive vs. Deductive Reasoning

• Inductive: Specific observations → General theories
• Deductive: General theories → Specific predictions

Coaching Framework

• Factors influencing coaching decisions include athlete's biology (fatigue, thermoregulation, menstrual cycle), psychological models (stress-response, motivation), external factors (environment, financial resources), and technology (tools for monitoring training and performance)

Personalized Training

• Tailoring training based on athlete's performance outcome, day-to-day adjustments, and long-term cost/benefit assessments, psychological and physiological readiness

Challenges and Issues with Periodization 2

• Periodization: Strategic division of training into phases (macrocycle, mesocycle, microcycle) to optimize performance
• Macrocycle: Long-term plan (>10 weeks), Mesocycle: Medium-term focus (2–10 weeks), Microcycle: Short-term cycle (typically a week)
• Based on the General Adaptation Syndrome (GAS), including Alarm reaction, Resistance, Exhaustion stages, and Training stress → Adaptation
• Phenotype Variations: Individual adaptations to training differ due to genetic differences
• Genetic markers can predict up to 49% of VO2max trainability
• Training Models include Polarized Training, Pyramidal Training, Threshold Training
• Intensity Zones include Zone 1: Low intensity, Zone 2: Moderate intensity, and Zone 3: High intensity
• Timing and Recovery: mRNA adaptation levels return to baseline within 24 hours after training; Reproducibility Issues; and Injury prevention

Mixed vs. Block Periodization

• Mixed Periodization: Targets multiple areas simultaneously
• Block Periodization: Focuses on specific areas (e.g., strength or endurance) for better adaptation

Monitoring and Adaptation

• Use of tools like heart rate monitors for 24-hour tracking of training load and intensity, Establishing early warning systems to avoid overtraining or injury (e.g., "traffic light" systems)
• Considerations for Coaches: Individualization based on athlete's history (stress, injury, training availability), Resources and limitations (nutrition, finances, time), and Feedback loops with athletes
• Endurance Training Models 3, VO2max, Maximum oxygen uptake (highest rate the body can use oxygen during exercise), Typical VO2max values (Healthy, sedentary adults, Elite athletes, Children and Improvement Example)
• Fick Equation: Describes oxygen transport [VO2 = HR × SV × (a-vO2 difference)]

Maximal Lactate Steady State (MLSS) and Running Economy (RE)

• MLSS: Lactate production = lactate clearance; Exercise above MLSS leads to lactate accumulation and acidosis, For intensities below MLSS, duration depends on glycogen stores; and Running Economy (RE) is defined as energy expenditure at a specific submaximal running speed (lower oxygen consumption = better economy).

High-Intensity Interval Training (HIIT), Basic Training, and Threshold Training

• HIIT: Running economy improvement (1–7%), Works on VO2max and lactate thresholds
• Basic Training: Focus on Long-term endurance improvement, Example, Example: After 12 days of basic training, performance improved by 21%, and Threshold Training: Training at or near lactate thresholds (MLSS) to enhance lactate clearance
• Strength Training: Specific strategies (e.g., 90% MVC for calf muscles) improve running economy by ~4%

Altitude Training

• Improves endurance performance via ↑ Hemoglobin mass → Better oxygen delivery, Challenges: Variability in effects due to differences in Altitude exposure duration, and Environmental conditions (cold, sleep, diet).

Muscle Plasticity and Adaptation

• Muscle Plasticity: The ability of muscle fibers to adapt to different types of stress (e.g., hypertrophy, atrophy, fatigue)
• Types of Adaptations: Hypertrophy, Atrophy, Sarcopenia, Dystrophy
• Neuronal Adaptations: Improved coordination of motor units and muscle fibers, Activation of more motor units

Muscle Fibre Types

• Type I (Slow-Twitch): High endurance, low power, and fatigue-resistant, Primarily involved in prolonged activities
• Type II (Fast-Twitch): Fast and moderately fatigue-resistant (Type IIa), High power, fatigues quickly (Type IIx)

Strength Training Models

• Mechanical Stress: Strength training (e.g., lifting weights) causes microtraumas in muscle fibers, which leads to muscle growth during recovery
• Metabolic Stress: Accumulation of metabolites during strength training stimulates hypertrophy
• Neuronal Stress: Increased neural activation through electrical stimulation or voluntary contraction (EMS)

Hormonal and Metabolic Influence on Adaptation

• Hormonal Factors: Testosterone, Growth Hormone (hGH), Cortisol, Insulin-Like Growth Factor (IGF)
• Metabolic Stress: metabolic byproducts (e.g., lactate, ROS) stimulate protein synthesis

Hypoxia and Hyperoxia

• Hypoxia: Oxygen deficiency in tissues due to reduced environmental oxygen or restricted blood flow (ischemia), Acute Effects: (increased heart rate (HR) and respiration), and Chronic Adaptation: (producing more red blood cells via erythropoiesis, improving oxygen transport)
• Hyperoxia: Increased oxygen levels, either by using supplemental oxygen or at sea level, Effects: Enhanced oxygen delivery, improving aerobic capacity and recovery

Hypoxic and Hyperoxic Training Methods

• Live High, Train Low (LHTL), Normobaric Hypoxia, Hyperbaric Hypoxia, Acute Hypoxic Exposure, and Training Duration
• Mechanism, Acute Hyperoxia Effects, Chronic Hyperoxia Effects, and Hyperoxic Recovery

Side Effects of Hyperoxic Training

• Oxygen Toxicity, damage to lung tissue and other negative health effects, and Free Radical Formation: High oxygen levels can lead to oxidative damage

Models of Health

• Defining Health: Health is a state of complete physical, mental, and social well-being, and not merely the absence of disease or infirmity
• Biopsychosocial Model of Health: Recognizes complex interplay between biological, psychological, and social factors
• Risk Factor Approach (Pathogenetic Model): Identifying factors that increase the risk of disease, such as smoking, poor diet, stress, and inactivity
• Salutogenic Model, Antonovsky: Emphasizes the health-promoting factors rather than the absence of disease with Components including Comprehensibility, Manageability, and Meaningfulness

Theories of Health Behavior Change

• Theory of Planned Behavior (TPB), Self-Determination Theory (SDT), and Kurt Lewin's Field Theory

Tracking and Monitoring

• Tracking and monitoring are critical tools to analyze athlete performance and well-being for internal and external measurements, and the use of video technology, GPS/GNSS, Radio-based Tracking (RFID), Heart Rate Monitoring, Respiratory Monitoring, Analysis and visualization, and Team Management

Validity and Reliability

• Validity refers to the accuracy, a measure needs to ensure it measures what is intended (e.g., a GPS system accurately tracking running distance). Formula: Regression analysis and comparison with criterion measures
• Reliability refers to consistency, a measure needs to give similar results under consistent conditions. Formula: Coefficient of Variance (CV), Intra-Class Correlation (ICC)

Practical Application in Team Sports

• Tracking Individual Players: Example, A training session where Player 1 (CD) covered 159 meters with a relative intensity of 2.0 m/min... and Player 2 (LB) covered 251 meters with a relative intensity of 3.1 m/min
• Periodization: Tracking training load using acute-to-chronic workload ratios, Microcycles and Mesocycles: Structure the training to gradually increase intensity and volume.

Overview of Thermoregulation

• Thermoregulation: The body maintaining its core temperature within a narrow range for proper functioning
• Thermoregulatory Mechanisms, including Heat production and Heat dissipation
• Extreme Conditions: Hyperthermia, Hypothermia

External and Internal Influences on Thermoregulation

• Gender Differences, Exercise Impact, and Clothing and Insulation
• Extreme Environments: Hot Environments and Cold Environments, and Cooling Strategies, such as Heat acclimatization, Pre-Cooling and Cooling Methods

Change of Direction

• Planning and Execution: Two distinct areas in movement, Perceptual Factors: Decision making, and Changing Direction Speeds: Physiological execution of movement
• Change of Direction categorized into Technique, Straight Sprinting speed (SSS), Anthropometry and Leg muscle qualities
• Influencing Factors: Reactive strength, concentric strength, power, left-right muscle imbalance, Anticipation, Pattern Recognition and Visual Scanning
• Testing Methods for change of direction, consider Familiarization, Time under tension, and Number and angle of turns
• Common Tests (Illinois Agility Test, 505 Test, and T-Test)