Week 1 - Introduction to Exercise Physiology PDF

1/13/25 W ELCOME TO EXERCISE PHYSIOLOGY FTHP 212 1 COURSE EXPECTATIONS LECTURES : WEEKLY LECTURES W ILL INCLUDE IN -CLASS LABS : YOU W ILL COM PLETE 5 LABS IN THIS COURSE. W ORK AND DISCUSSIONS THAT W ILL BE BOTH LECTURE YOU W ILL CHOOSE ONE TO COM PLETE A...

1/13/25 W ELCOME TO EXERCISE PHYSIOLOGY FTHP 212 1 COURSE EXPECTATIONS LECTURES : WEEKLY LECTURES W ILL INCLUDE IN -CLASS LABS : YOU W ILL COM PLETE 5 LABS IN THIS COURSE. W ORK AND DISCUSSIONS THAT W ILL BE BOTH LECTURE YOU W ILL CHOOSE ONE TO COM PLETE AS A FORM AL AND PRACTICALLY -BASED. LAB REPORT.EQUAL PARTNER PARTICIPATION W ILL BE REQUIRED FOR FULL M ARKS. 2 1  1/13/25 INTERACTIVE CLASSES THIS IS NOT JUST ABOUT THE SCIENCE OF THE M ATERIAL W ILL BE PRESENTED BE PREPARED TO DEM ONSTRATE AND EXERCISE , BUT THE DEVELOPM ENT OF USING A VARIETY OF LEARNING STYLES. EXPLORE IDEAS THROUGH A HIGHLY THOUGHTS AND EXPERIENCES THROUGH LOOK FOR W AYS TO APPLY THE CONTENT COLLABORATIVE LEARNING M OVEM ENT. PRACTICALLY. ENVIRONM ENT. 3 EVALUATION PLAN u LABS (4 X 7.5% AND 1 X 20%) 50% u MIDTERM TEST 25% u FINAL TEST 25% 4 2  1/13/25 COURSE OUTLINE 5 CLASS/PROFESSOR POLICIES u EXTENSION REQUESTS: ANY/ALL EXTENSION REQUESTS MUST BE RECEIVED NO LESS THAN 48 HOURS BEFORE THE DUE DATE. FOR WEEKEND DUE DATES, EXTENSION REQUESTS MUST BE RECEIVED PRIOR TO 4PM ON THE FRIDAY PRIOR TO THE DUE DATE u LATE/MISSED ASSESSMENT POLICY: LATE/MISSED ASSESSMENTS WILL NOT BE ACCEPTED (GRADE OF 0% ASSIGNED). NO MAKE UPS OR SUPPLEMENTALS WILL BE PROVIDED u IN-CLASS ASSESSMENTS: YOU MUST BE PRESENT IN CLASS IN ORDER TO SUBMIT ASSOCIATED IN-CLASS ASSESSMENTS u ISP ACCOMMODATIONS: ALL ISPS MUST BE PROVIDED TO ME BY FRIDAY, JANUARY 17TH. SPECIFIC REQUESTS MUST BE COMMUNICATED WITH ME A MINIMUM OF ONE WEEK PRIOR TO THE TEST/IN-CLASS ASSIGNMENT, OR DUE DATE. 6 3  1/13/25 EXERCISE PHYSIOLOGY WEEK 1 – INTRODUCTION TO EXERCISE PHYSIOLOGY 7 DISCUSS THE SCOPE OF EXERCISE PHYSIOLOGY AS A BRANCH OF DISCUSS PHYSIOLOGY DEFINE DEFINE KEY TERMS DESCRIBE ERGOMETRY AND DESCRIBE THE TWO WAYS TO DESCRIBE MEASURE HUMAN ENERGY EXPENDITURE LESSON CALCULATE CALCULATE TOTAL WORK AND POWER OUTPUT DURING VARIOUS FORMS OF EXERCISE OUTLINE COM PARE AND COMPARE AND CONTRAST HOMEOSTASIS AND STEADY STATE CONTRAST INTRODUCE TWO EXAMPLES OF BIOLOGICAL HOMEOSTATIC INTRODUCE CONTROL EXPLORE EXPLORE WHAT EXERCISE DOES TO THE BODY'S HOMEOSTASIS 8 4  1/13/25 IN ONE WORD, WHAT DOES EXERCISE PHYSIOLOGY MEAN TO YOU? 10 DEFINING MUSCULAR PERFORMANCE: STRENGTH u THE MAXIMAL FORCE THAT CAN BE GENERATED BY A MUSCLE OR MUSCLE GROUP IN A SINGLE CONTRACTION (1-RM OR 1- REPETITION MAXIMUM) u MUSCLE SPECIFIC u DIRECTLY ASSOCIATED WITH MUSCULAR ENDURANCE u WITH INCREASE IN MUSCULAR STRENGTH, THERE IS A CORRESPONDING INCREASE IN MUSCULAR ENDURANCE 11 5  1/13/25 DEFINING MUSCULAR PERFORMANCE: STRENGTH u THE ABILITY OF A MUSCLE OR MUSCLE GROUP TO GENERATE FORCE DEPENDS ON: u MUSCLE SIZE u TYPE OF MUSCLE CONTRACTION u NUMBER OF MUSCLE FIBERS ACTIVATED u ABILITY OF NERVOUS SYSTEM TO ACTIVATE FIBERS u MOTIVATION OF THE PERSON (NEURAL INPUT) u STRENGTH POTENTIAL IS ULTIMATELY LIMITED BY GENETICS 12 EVALUATING STRENGTH u 1-REPETITION MAXIMUM (1-RM) TEST u A FUNCTIONAL TEST OF THE MAXIMUM WEIGHT THAT CAN BE LIFTED IN ONE COMPLETE REPETITION (WITH PROPER TECHNIQUE) u THREE TYPES: u ISOTONIC 1-RM u ECCENTRIC 1-RM u ISOKINETIC 1-RM 13 6  1/13/25 EVALUATING STRENGTH: PREDICTING 1-RM u SINCE MUSCULAR STRENGTH IS DIRECTLY RELATED TO MUSCULAR ENDURANCE, 1-RM CAN BE PREDICTED WITHOUT PERFORMING A MAXIMAL LIFT. u CAN USE u 2-5 RM TEST (YOU WILL USE THIS IN FITNESS ASSESSMENT 2) u 6-10 RM TEST u PROCEDURE WILL BE VERY SIMILAR, THOUGH THE CALCULATION USED MAY CHANGE 14 EVALUATING STRENGTH: PREDICTING 1-RM u GENERAL PROCEDURE FOR 6-10 RM TEST u “ESTIMATE” THE INDIVIDUAL’S 1-RM u WARM-UP AT 40-60% 1-RM FOR 5-10 REPETITIONS u PERFORM 1 SET OF REPETITIONS AT 60-80% OF ESTIMATED 1-RM u IF INDIVIDUAL CAN PERFORM > 10 REPETITIONS, REST FOR 3- 5 MINUTES, INCREASE WEIGHT UNTIL ONLY 6-10 REPETITIONS CAN BE PERFORMED u CALCULATE 1-RM USING CHART (NEXT SLIDE) 15 7  1/13/25 EVALUATING STRENGTH: PREDICTING 1-RM u DETERMINE % 1-RM FROM NUMBER OF Reps Completed % 1-RM REPETITIONS COMPLETED 1 100 2 95 u DIVIDE WEIGHT LIFTED BY % 1-RM 3 93 u EXAMPLE 4 90 u CLIENT PERFORMS 8 REPETITIONS 5 87 @100 LBS ON THE BENCH PRESS 6 85 7 83 u 8 REPETITIONS = 80% 1-RM 8 80 u 1-RM = 100 LBS / 0.8 = 125 LBS 9 77 10 75 16 EVALUATING STRENGTH: PREDICTING 1-RM PRACTICE 1. BENCH PRESS: INDIVIDUAL PERFORMS 10 Reps Completed % 1-RM REPETITIONS @90 LBS 1 100 2 95 2. LEG PRESS: INDIVIDUAL PERFORMS 6 3 93 REPETITIONS @240 LBS 4 90 5 87 u ANSWERS 6 85 7 83 1. BENCH PRESS = 90 / 0.75 = 120 LBS 8 80 2. LEG PRESS = 240 / 0.85 = 282 LBS 9 77 10 75 17 8  1/13/25 DEFINING MUSCULAR PERFORMANCE: MUSCULAR ENDURANCE u THE BODY’S ABILITY TO REMAIN CONTRACTED OR CONTRACT REPEATEDLY AGAINST A SUBMAXIMAL LOAD u CAN BE IMPROVED BY: u USING A MODERATE LOAD u INCREASING THE NUMBER OF REPETITIONS u A MUSCLE THAT FATIGUES RAPIDLY HAS A LOW ENDURANCE CAPACITY u WOMEN OFTEN OUTPERFORM MEN ON ENDURANCE TESTS, ESPECIALLY AT LOWER WORKLOADS 18 EVALUATING MUSCULAR ENDURANCE u PERFORM REPEATED CONTRACTIONS u INCLUDE PARTIAL CURL-UP, PUSH-UP, ETC. u SUSTAIN A CONTRACTION (ISOMETRIC) u INCLUDE PLANK TEST, DEAD HANG, ETC. u DYNAMIC ENDURANCE TEST u PARTIAL CURL-UP OR LIFTING A SET WEIGHT (E.G., 50 LBS) AT A SET CADENCE (METRONOME) u RELATIVE LOAD ENDURANCE TEST u INDIVIDUALS ARE ASSIGNED A FIXED % OF THEIR 1-RM OR WEIGHT (E.G., 20%, 50%, ETC.) AND COMPLETED LIKE DYNAMIC ENDURANCE TEST 19 9  1/13/25 BREAK TIME! 20 DEFINING MUSCULAR PERFORMANCE: MUSCULAR POWER u THE PRODUCT OF THE STRENGTH AND THE SPEED OF THE MOVEMENT u IF TWO INDIVIDUALS CAN LIFT THE SAME AMOUNT OF WEIGHT, THE ONE THAT CAN MOVE THE WEIGHT FASTER IS GENERATING MORE POWER. POWER = FORCE X VELOCITY (DISTANCE/TIME) u WHAT FIBER TYPE IS BEST FOR POWER ATHLETES, TYPE I (SO), TYPE IIA (FO) OR TYPE IIX (FG)? 21 10  1/13/25 DEFINING MUSCULAR PERFORMANCE: MUSCULAR POWER u THE PEAK POWER GENERATED BY A MUSCLE INCREASES WITH INCREASING FORCE AND VELOCITIES OF MOVEMENT TO A MAXIMUM POINT u AFTER THAT POINT, POWER WILL DECREASE DUE TO A REDUCTION IN FORCE AT FASTER MOVEMENT SPEEDS. u THIS IS AN INVERTED ‘U’ RELATIONSHIP BETWEEN A MUSCLE’S MAXIMUM POWER OUTPUT AND ITS VELOCITY (SPEED OF MOVEMENT) 22 POWER: INVERTED ‘U’ RELATIONSHIP 23 11  1/13/25 POWER: INVERTED ‘U’ RELATIONSHIP u EXAMPLE: CYCLING – GEARING DOWN TO GET UP A HILL u IF YOU DON’T GEAR DOWN § NO SPEED BECAUSE THERE IS TOO MUCH RESISTANCE TO GET UP THE HILL u IF YOU GEAR DOWN TOO MUCH § PEDALING TOO FAST BECAUSE THERE IS LITTLE OR NO RESISTANCE, THEREFORE NO POWER TO GET UP THE HILL 24 AEROBIC AND ANAEROBIC POWER AEROBIC POWER: ANAEROBIC POWER: OXYGEN CONSUMPTION – BODY’S ABILITY TO PRODUCE MEASURING CV FITNESS ATP WITHOUT OXYGEN MAXIMUM AEROBIC POWER – WINGATE BIKE TEST MAX VO2 TEST 25 12  1/13/25 W ORK AND POWER DEFINED u WORK = FORCE X DISTANCE u IN SI UNITS: u WORK (J) = FORCE (N) X DISTANCE (M) u EXAMPLE: u LIFTING A 10 KG WEIGHT UP A DISTANCE OF 2 M § 1 KG = 9.81 N, SO 10 KG = 98.1 N § 1 N M = 1 J, SO 196.2 N M = 196.2 J 26 W ORK AND POWER DEFINED u POWER = WORK / TIME u IN SI UNITS: u POWER (W) = WORK (J) ÷ TIME (S) u EXAMPLE: u PERFORMING 20,000 J OF WORK IN 60 S § 1 W = 1 J S–1, SO 333.33 J S–1 = 333.33 W 27 13  1/13/25 ERGOMETRY u ERGOMETRY u MEASUREMENT OF WORK OUTPUT u ERGOMETER u DEVICE USED TO MEASURE WORK u INCLUDE: § BENCH STEP ERGOMETER § CYCLE ERGOMETER § ARM ERGOMETER § TREADMILL 28 ERGOMETRY u BENCH STEP EXAMPLE: u 70 KG SUBJECT, 0.3 M STEP, 30 STEPS MIN–1 FOR 10 MIN u TOTAL WORK = FORCE X DISTANCE u FORCE = 70 KG X 9.81 N KG–1 = 686.7 N u DISTANCE = 0.3 M STEP–1 X 30 STEPS MIN–1 X 10 MIN = 90 M 29 14  1/13/25 ERGOMETRY u CALCULATE FOR CYCLE ERGOMETER (WORK AND POWER) u EXAMPLE: u 1.5 KG (14.7 N) RESISTANCE, 6 M REV–1, 60 REV MIN–1 FOR 10 MIN u TREADMILL EXAMPLE, CALCULATE WORK u 60 KG (588.6 N) SUBJECT, SPEED 200 M MIN–1, 7.5% GRADE FOR 10 MIN u VERTICAL DISPLACEMENT = % GRADE X DISTANCE u WORK = FORCE X TOTAL VERTICAL DISTANCE (VERTICAL DISPLACEMENT + TOTAL DISTANCE) 30 HOMEOSTASIS AND STEADY STATE u HOMEOSTASIS u MAINTENANCE OF A CONSTANT AND “NORMAL” INTERNAL ENVIRONMENT u STEADY STATE u PHYSIOLOGICAL VARIABLE IS UNCHANGING, BUT NOT NECESSARILY “NORMAL” u BALANCE BETWEEN DEMANDS PLACED ON BODY AND THE BODYʼS RESPONSE TO THOSE DEMANDS u EXAMPLES: § BODY TEMPERATURE § ARTERIAL BLOOD PRESSURE 31 15  1/13/25 BIOLOGICAL HOMEOSTATIC CONTROL u REGULATION OF BODY TEMPERATURE u THERMAL RECEPTORS SEND MESSAGE TO BRAIN u RESPONSE BY SKIN BLOOD VESSELS AND SWEAT GLANDS REGULATES TEMPERATURE u REGULATION OF BLOOD GLUCOSE u FUNCTION OF THE ENDOCRINE SYSTEM § REQUIRES THE HORMONE INSULIN u ELEVATED BLOOD GLUCOSE SIGNALS THE PANCREAS TO RELEASE INSULIN u INSULIN CAUSES CELLULAR UPTAKE OF GLUCOSE 32 COMING UP… § NEXT WEEK u WEEK 2 – ADAPTATIONS AND PRINCIPLES OF RESISTANCE TRAINING § UPCOMING ASSESSMENTS u WEEK 4 - LAB #1 33 16