HLTH 356 Human Biology of Movement Study Guide PDF

HLTH 356 – Human Biology of Movement Study Guide – Units 3 & 4: Adaptations to Exercise & Training Unit 3 – Adaptations to Exercise Three Types of Muscle Tissue - Skeletal: Voluntary, striated, attached to bones. - Cardiac: Involuntary, striated, found in the heart. - Smooth: Involuntary, no...

HLTH 356 – Human Biology of Movement Study Guide – Units 3 & 4: Adaptations to Exercise & Training Unit 3 – Adaptations to Exercise Three Types of Muscle Tissue - Skeletal: Voluntary, striated, attached to bones. - Cardiac: Involuntary, striated, found in the heart. - Smooth: Involuntary, non-striated, lines internal organs. Five Levels of Organization in Skeletal Muscle - Muscle → Fascicle → Muscle fiber (cell) → Myofibril → Myofilaments (actin & myosin) Roles of Microscopic Structures in Skeletal Muscle - Sarcomere: Basic contractile unit. - Actin & Myosin: Slide to cause contraction. - Sarcoplasmic Reticulum: Releases and stores calcium. - T-tubules: Transmit action potential into muscle cell. Events in Muscle Contraction - 1. Nerve signal reaches muscle. - 2. Calcium is released. - 3. Myosin binds to actin (cross-bridge). - 4. Power stroke pulls actin inward. - 5. ATP detaches myosin and resets cycle. Energy Pathways in Skeletal Muscle - ATP-PC: Immediate, lasts ~10 sec, no O₂, cytoplasm. - Anaerobic Glycolysis: Short-term (~60 sec), no O₂, lactic acid byproduct, cytoplasm. - Aerobic Respiration: Long-term, uses O₂, most ATP, mitochondria. Muscle Fiber Types - Type I (Slow-twitch): High endurance, slow fatigue. - Type IIa (Fast-twitch): Moderate power and fatigue resistance. - Type IIb (Fast-twitch): High power, quick fatigue. Five Health-Related Components of Fitness - Cardiovascular endurance - Muscular strength - Muscular endurance - Flexibility  - Body composition Oxygen Demand vs. Aerobic Capacity - Oxygen Demand: How much O₂ the body needs during exercise. - Aerobic Capacity (VO₂ max): How much O₂ the body can actually use. ATP Yield, Timing, and Location by Pathway - ATP-PC: Very low yield, immediate, cytoplasm. - Anaerobic Glycolysis: Low yield, ~30–60 seconds, cytoplasm. - Aerobic Respiration: High yield, long-term, mitochondria. Immediate and Long-Term Effects of Exercise - Cardiovascular: ↑ HR/BP (immediate), ↓ resting HR/BP & ↑ stroke volume (long-term). - Respiratory: ↑ Breathing rate (immediate), ↑ lung efficiency (long-term). - Musculoskeletal: ↑ muscle temp (immediate), ↑ strength, endurance, flexibility (long- term). - Digestive: Improved digestion and absorption (long-term). Oxygen Deficit, Steady State, and Oxygen Debt (EPOC) - Oxygen Deficit: Not enough O₂ at start. - Steady State: O₂ supply meets demand. - Oxygen Debt (EPOC): Extra O₂ used post-exercise to recover. Unit 4 – Adaptations to Training Physical Activity vs. Exercise vs. Training - Physical Activity: Any movement. - Exercise: Planned and structured activity. - Training: Regular, goal-oriented exercise. VO₂ Max Increases Due To - ↑ Stroke volume - ↑ a-v O₂ difference (more O₂ extracted by muscles) Energy Pathways & Training - Enhanced efficiency of all 3 pathways. - ↑ Mitochondria, enzymes, and ATP production capacity. Effects of Training on Body Systems - Cardiovascular: ↑ Stroke volume, cardiac output, ↓ HR/BP. - Respiratory: ↑ Breathing depth and gas exchange. - Digestive: ↑ Nutrient absorption and blood flow. - Musculoskeletal: ↑ Strength, muscle size, coordination. Recovery: Normal vs. Abnormal - Normal: HR and BP return to resting. - Abnormal: HR or BP stays elevated or drops abnormally. VO₂ Max & Related Topics VO₂ Max - Definition: Max oxygen consumed during intense exercise. - Absolute: L/min. - Relative: mL/kg/min (adjusts for body weight). - Improved by: ↑ Stroke volume and a-v O₂ difference. Energy Generation During Exercise ATP Source & Recovery - Initial ATP source: ATP-PC system. - Oxygen Deficit: Lack of O₂ at start. - EPOC: O₂ used post-exercise to recover, ↑ breathing depth and rate. ATP Pathways by Time - 0–10 sec: ATP-PC - ~60 sec: Anaerobic glycolysis - 30+ min: Aerobic respiration ATP Location in Cell - Anaerobic: Cytoplasm - Aerobic: Mitochondria Fuel Sources - High intensity: Carbohydrates - Long duration: Fats Aerobic Pathway Includes - Krebs Cycle & Electron Transport Chain Time to Steady State - 1–4 minutes after starting exercise Exercise & Training Adaptations Stroke Volume - Increases with improved endurance. Long-Term Exercise Adaptations - ↓ HR and BP  - ↑ Stroke volume and muscle function Max HR - No change, but trained people work closer to it. Strength Gains - First 10 weeks: Neural adaptations. - After 10 weeks: Muscle hypertrophy. Recovery and Health Impacts Abnormal Exercise Response - HR/BP spikes or crashes during or after exercise. Recovery Factors - Fitness level - Exercise intensity - Exercise duration Long-Term Exercise Benefits - ↓ Resting HR and BP - ↑ Muscle strength and breathing efficiency - Improved body composition and health