Exercise Science Overview

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Questions and Answers

What is the primary purpose of acute responses during exercise?

To increase muscle mass

To improve reaction time

To enhance flexibility

To meet metabolic demands and maintain homeostasis (correct)

Which of the following is NOT a component of health-related fitness?

Muscular Strength

Flexibility

Agility (correct)

Cardiorespiratory Endurance

What happens during training adaptation?

The body adapts to become more efficient under stress (correct)

The body becomes less efficient in responding to stress

Muscle fibers are permanently damaged

There is a decrease in hormone production

Which principle of training focuses on exposing tissues to greater-than-accustomed stress?

Overload Signup and view all the answers

Which component of fitness primarily relates to the cardiovascular and respiratory system's efficiency?

Cardiorespiratory Endurance Signup and view all the answers

Why is specificity important in training?

It ensures improvement through varied training patterns Signup and view all the answers

What is muscular endurance defined by?

The muscle's ability to resist fatigue Signup and view all the answers

How is body composition represented?

By the relative amount of body tissues Signup and view all the answers

What happens to the heart rate as a result of increased stroke volume?

Heart rate decreases. Signup and view all the answers

Which factor contributes to a decrease in blood pressure with training?

Decreased vascular resistance. Signup and view all the answers

How does endurance training affect the type of muscle fibers?

Decreases type 2x muscle fibers. Signup and view all the answers

What is the primary indicator of cardiorespiratory fitness that increases due to endurance training?

VO2max. Signup and view all the answers

What biological change helps to increase lactate threshold during endurance training?

Increased number of mitochondria. Signup and view all the answers

How often should a muscle group be trained to achieve hypertrophy effectively?

Two to three times per week Signup and view all the answers

What physiological changes are primarily responsible for strength gains in the first six weeks of training?

Neurological adaptations Signup and view all the answers

What type of hypertrophy results from increased protein synthesis after prolonged resistance training?

Chronic hypertrophy Signup and view all the answers

What is the primary mechanism for increased muscle size through microtears in the muscle?

Activation of an immune response Signup and view all the answers

Which training intensity is typically recommended for effective hypertrophy?

Greater than 65% of 1RM Signup and view all the answers

What is the primary goal of the principle of progression in training?

To gradually increase training stress for adaptation Signup and view all the answers

How does the principle of individuality affect training programs?

It requires modifications based on individual capacities and responses Signup and view all the answers

What is the main consequence of the reversibility principle?

Loss of adaptations when tissue loading is withdrawn Signup and view all the answers

Which factor is NOT a benefit of warming up before a workout?

Increased performance for all sports Signup and view all the answers

Which component of the FITT principle refers to how often an exercise is performed?

Frequency Signup and view all the answers

What is a key benefit of the cool-down phase after exercise?

Assists in returning cardiovascular function to normal levels Signup and view all the answers

How does the principle of overload relate to training?

Slight increases in training intensity must be incorporated Signup and view all the answers

What physiological change occurs due to a proper warm-up?

Enhanced enzymatic activity in energy pathways Signup and view all the answers

Which of the following best defines exercise?

Planned, structured physical activity intended to improve fitness. Signup and view all the answers

What is the base unit for mass in the metric system?

Gram Signup and view all the answers

What type of feedback is most commonly associated with homeostatic control?

Negative feedback Signup and view all the answers

What is the basic pH level of blood in the human body?

7.4 Signup and view all the answers

Which survival need is considered the most abundant single molecule in the human body?

Body water Signup and view all the answers

How does a disturbance in homeostasis affect the body?

It can lead to disease or death. Signup and view all the answers

What is the conversion formula from Celsius to Fahrenheit?

Multiply by 1.8 and add 32 Signup and view all the answers

Which of the following is an example of a chemoreceptor?

Receptor responding to changes in oxygen levels Signup and view all the answers

Which of the following is NOT a major discipline of Exercise Science?

Public Health Signup and view all the answers

How much does 1 kilogram equal in pounds?

2.2 lbs Signup and view all the answers

Study Notes

Physical Activity and Exercise

Physical activity involves any body movement requiring energy expenditure, such as playing and walking.
Exercise is planned, structured, and intended for fitness improvement, including activities like resistance training and cycling.
Exercise science studies human movement to enhance physical fitness.

Major Disciplines in Exercise Science

Key disciplines include exercise physiology, biomechanics, motor control (including motor learning), athletic training, sports & exercise psychology, community health, and physical activity.

Biological Function Basics

Mass is measured in grams, with 1 kilogram equal to 2.2 pounds.
Temperature is measured in Celsius, with conversions between Celsius and Fahrenheit crucial (0°C = 32°F).
Examples of mass conversions include 234 lbs equating to 106.4 kg.

Human Survival Needs

Stable body temperature around 37°C (98.6°F) is necessary for survival.
Adequate atmospheric pressure is essential for gas exchange and oxygen availability.
Blood pH must remain basic at approximately 7.4.
Nutritional needs include carbohydrates, proteins, lipids, and essential micronutrients.
Water constitutes 50-80% of body mass, making it the most abundant molecule in humans.

Homeostasis

Homeostasis refers to equilibrium in the internal environment, crucial for survival.
Negative feedback mechanisms restore normalcy in physiological functions, while positive feedback accelerates certain processes (e.g., blood clotting).
Homeostatic imbalances can lead to conditions like heat stroke and cardiovascular diseases.

Sensory Receptors

Chemoreceptors detect changes in chemical stimuli such as oxygen and carbon dioxide levels.
Osmoreceptors sense fluid balance; mechanoreceptors respond to physical changes; thermoreceptors detect temperature variations; baroreceptors monitor blood pressure.

Training Adaptation and Responses

Acute responses occur within 24 hours to meet metabolic demands.
Long-term training adaptations optimize the body's response to stress, increasing enzyme, hormone, and neurotransmitter production.

Muscular strength, endurance, cardiorespiratory endurance, flexibility, and body composition are key aspects of health-related fitness.

Agility, speed, power, balance, coordination, and reaction time contribute to performance excellence in sports.

Principles of Training

Specificity focuses training on specific movement patterns to avoid injuries.
Overload introduces greater stresses to improve fitness.
Progression entails gradual increases in training load.
Individuality accounts for personal variations in training responses.
Reversibility highlights the importance of consistent activity since adaptation can be lost.
Recovery is crucial for adaptation and performance improvement.

Workout Components

Warm-up enhances performance and prepares the body for physical activity.
Training improves component-specific fitness by following the FITT principle: Frequency, Intensity, Time, and Type.
Cool down aids in returning cardiovascular function and provides an opportunity for flexibility training.

Blood Pressure and Exercise Training

Regular training reduces blood pressure due to lower vascular resistance and increased arterial compliance.
Adaptations from endurance training include increased VO2max and capillary density, improving oxygen exchange and overall cardiovascular fitness.

Resistance Training Adaptations

Initial strength gains (first 6 weeks) are primarily neurological.
Hypertrophy results from muscle fiber microtears leading to repair and growth.
Training for hypertrophy typically requires loading greater than 65% of one-repetition maximum (1RM) with an emphasis on eccentric loading.

Muscle Physical Changes

Resistance training leads to increases in cross-sectional area and favorable shifts in muscle fiber types for improved strength and performance.

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Description

This quiz covers the fundamentals of physical activity, exercise, and the major disciplines in exercise science. It also touches upon biological functions related to human movement and survival needs. Test your knowledge on these essential topics in physical fitness and health.