Exercise Physiology Quiz
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Questions and Answers

Which process describes how an electrical signal leads to muscle contraction?

  • Muscle plasticity
  • Excitation-contraction coupling (correct)
  • Hypertrophy mechanism
  • Motor unit recruitment

    • What is the initial adaptation seen in strength training related to neural function rather than muscle size?

  • Efficient recruitment of motor units (correct)
  • Enhanced calcium sensitivity
  • Fiber type conversion
  • Increased sarcoplasmic reticulum

    • Which muscle fiber type is primarily utilized in long-distance running?

  • Type I (Slow-Twitch) (correct)
  • Type IIx (Fast-Twitch)
  • Type IIa (Fast-Twitch)
  • Type III (Intermediate-Twitch)

    • Which of the following best describes sarcopenia?

    <p>Age-related muscle loss (C)</p> Signup and view all the answers

    What is a key factor that leads to variability in the effects observed in high altitude exposure studies?

    <p>Individual differences in diet and sleep (C)</p> Signup and view all the answers

    What is a primary challenge when conducting research in endurance training?

    <p>Variability in individual responses (C)</p> Signup and view all the answers

    What process describes the increase in muscle fiber size due to strength training?

    <p>Hypertrophy (C)</p> Signup and view all the answers

    Which of the following is NOT a characteristic of Type I muscle fibers?

    <p>High Power Output (B)</p> Signup and view all the answers

    According to evidence-based models, which type of study generally provides the highest level of evidence?

    <p>Meta-analysis (A)</p> Signup and view all the answers

    What is a primary focus of the science perspective in sports, as stated in the content?

    <p>Eliminating confounding variables to establish generalizable data (D)</p> Signup and view all the answers

    What is a key characteristic of linear systems, as opposed to non-linear systems?

    <p>Stable and repeatable patterns (B)</p> Signup and view all the answers

    What is the primary function of a theory, according to the provided text?

    <p>To explain broad phenomena conceptually and generates hypothesis (C)</p> Signup and view all the answers

    What is the main purpose of using models in sports science?

    <p>To simplify complex systems for better understanding and decision-making (D)</p> Signup and view all the answers

    Which of the following best describes inductive reasoning?

    <p>Moving from specific observations to general theories (D)</p> Signup and view all the answers

    Which factor is NOT explicitly mentioned as influencing coaching decisions in the provided information?

    <p>The athlete's family background (A)</p> Signup and view all the answers

    What is a key aspect of personalized training, according to the text?

    <p>Tailoring training based on day-to-day readiness and performance outcomes (B)</p> Signup and view all the answers

    Which process is primarily responsible for the increase in muscle fiber size following strength training?

    <p>Increased protein synthesis following microtrauma (A)</p> Signup and view all the answers

    What is the role of growth hormone (hGH) in muscle adaptation to strength training?

    <p>It stimulates muscle protein synthesis. (D)</p> Signup and view all the answers

    How does neuronal stress contribute to muscle hypertrophy?

    <p>Through increased neural activation leading to greater muscle contraction. (B)</p> Signup and view all the answers

    What is the primary mechanism by which oxygen moves from the lungs into the bloodstream?

    <p>Diffusion (D)</p> Signup and view all the answers

    What is the primary effect of altitude training on running performance?

    <p>Increased hemoglobin mass for better oxygen delivery. (D)</p> Signup and view all the answers

    According to Dalton’s Law, if the total atmospheric pressure is 760 mmHg, and nitrogen makes up 78% of the atmosphere, what is the partial pressure of nitrogen (PN2)?

    <p>593 mmHg (C)</p> Signup and view all the answers

    According to the provided information, what range of VO2max values would you expect to find in most 9-11 year old children?

    <p>32-55 mL/min/kg (A)</p> Signup and view all the answers

    What does the Fick equation directly describe?

    <p>The transport of oxygen. (A)</p> Signup and view all the answers

    What is the body's acute response to hypoxia?

    <p>Increased heart rate and respiration (B)</p> Signup and view all the answers

    What is the best definition of the Maximal Lactate Steady State (MLSS)?

    <p>The exercise intensity where lactate production equals lactate clearance. (A)</p> Signup and view all the answers

    How does the body adapt to chronic hypoxia?

    <p>By producing more red blood cells via erythropoiesis (D)</p> Signup and view all the answers

    Which of the following is TRUE regarding the effect of hyperoxia on the body?

    <p>It refers to elevated oxygen levels. (B)</p> Signup and view all the answers

    If an athlete improves their achilles tendon stiffness by 16% through strength training, how does this influence their running economy?

    <p>It increases the athlete’s energy storage. (B)</p> Signup and view all the answers

    Which training method is most effective at improving running economy?

    <p>A combination of long-term endurance and movement-specific training. (C)</p> Signup and view all the answers

    A sedentary middle-aged person improves their VO2max from 29.0 to 34.4 mL/min/kg over 2 years. Approximately what percentage increase does this represent?

    <p>18% (B)</p> Signup and view all the answers

    How does the use of advanced footwear typically influence running economy?

    <p>It reduces the energy cost by approximately 4%. (C)</p> Signup and view all the answers

    According to the content, what is a key concern associated with hyperoxia?

    <p>Impaired blood flow, reducing oxygen transport efficiency. (D)</p> Signup and view all the answers

    How does carbon monoxide (CO) primarily interfere with oxygen transport in the blood?

    <p>By binding with hemoglobin 240 times more readily than oxygen. (C)</p> Signup and view all the answers

    Based on the content, what is a potential impact of chronic, low-dose carbon monoxide (CO) exposure?

    <p>Increased VO2max and hemoglobin mass. (C)</p> Signup and view all the answers

    According to the World Health Organization (WHO), what is the meaning of 'health'?

    <p>A state of complete physical, mental, and social well-being. (B)</p> Signup and view all the answers

    According to the Biopsychosocial Model of Health, which of these is NOT considered a key system in determining an individual's health?

    <p>Economic factors (C)</p> Signup and view all the answers

    In the risk factor approach to health, what is a 'modifiable' risk factor?

    <p>Stress management. (D)</p> Signup and view all the answers

    Following the risk factor approach, what is the primary reason for addressing modifiable risk factors?

    <p>To prevent diseases. (B)</p> Signup and view all the answers

    Which of these is an example of a non-modifiable risk factor?

    <p>Family history. (D)</p> Signup and view all the answers

    According to the Salutogenic Model, what is the core concept related to managing stress and maintaining health?

    <p>The Sense of Coherence (SOC) (B)</p> Signup and view all the answers

    Which component of the Sense of Coherence (SOC) refers to the belief that one has the resources to cope with challenges?

    <p>Manageability (B)</p> Signup and view all the answers

    What is a key focus of Antonovsky's Salutogenic Model?

    <p>Understanding what makes people resilient to stress and improve health through life experience. (D)</p> Signup and view all the answers

    According to the Social-Ecological Model, what type of influence does the individual level primarily focus on?

    <p>Personal factors, such as knowledge and attitudes (C)</p> Signup and view all the answers

    What is considered an environmental level influence on health and physical activity, according to the Social-Ecological Model?

    <p>Access to resources and living conditions (B)</p> Signup and view all the answers

    According to the Theory of Planned Behavior (TPB), what are 'subjective norms'?

    <p>Perceived social pressure to engage or not engage in the behavior (B)</p> Signup and view all the answers

    According to the Self-Determination Theory (SDT), what needs to be felt in performing a task, to feel competence?

    <p>A feeling of being capable and effective. (B)</p> Signup and view all the answers

    According to the Self-Determination Theory (SDT), what is 'relatedness'?

    <p>Feeling connected to others (D)</p> Signup and view all the answers

    Study Notes

    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)

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