Kin 101 Exam 2 Review Key

**KIN 101 Exam 2 Review -- 37 questions, 50 minutes** *Please be sure to look over and review lecture content in preparation for exam 2!* **Exercise Physiology: Introduction** 1. Physical Activity and Exercise. a. What's the difference between physical activity and exercise? i. *...

**KIN 101 Exam 2 Review -- 37 questions, 50 minutes** *Please be sure to look over and review lecture content in preparation for exam 2!* **Exercise Physiology: Introduction** 1. Physical Activity and Exercise. a. What's the difference between physical activity and exercise? i. **PA** encompasses ANY bodily movement produced by the contraction of skeletal muscles that results in a substantial increase in caloric requirements over resting energy expenditure. ii. **Exercise** is a *type of PA* consisting of planned, structured, and repetitive bodily movement done to improve and/or maintain one or more components of physical fitness. b. *Other than those listed on the lecture notes,* give two examples of Physical Activity, and two examples of exercise. iii. *PA: moving furniture, yardwork* iv. *Exercise: weight lifting, running* 2. What is the difference between health-related fitness and skill-related fitness? c. Physical fitness: the ability to complete daily tasks, leisure time pursuits, and unforeseen emergencies with vigor and alertness, and without undue fatigue d. Be able to list and understand the different components of each v. Health-related fitness: cardiorespiratory endurance; muscular strength; muscular endurance; flexibility; body composition vi. Skill-related fitness: agility; power; reaction time; speed; balance; coordination 3. What are the different levels of study for exercise physiology research? e. Acute; Chronic f. Levels: whole body, systemic, tissue, cellular, sub-cellular, molecular 4. What is metabolism? g. the sum of all chemical reactions that occur in the body 5. What is the difference between anabolic and catabolic reactions? h. *Anabolic reactions* in which molecules are made (or synthesized) vii. *Ex: ADP + Inorganic Phosphate ATP* i. *Catabolic reactions* in which molecules are broken down viii. *Ex: ATP ADP + Inorganic Phosphate* **Exercise Physiology: Energy for Exercise** 6. What is energy? j. Energy is the capacity to do work 7. When does fatigue occur? k. When the rate of energy DEMAND EXCEEDS the rate of energy PRODUCTION 8. What are the three types of energy? l. Mechanical, e.g. Muscle contraction m. Chemical, e.g. ATP, glucose, fat, etc. n. Electrical, e.g. Action potential (nerve impulse) o. We can convert between these energy types, such as from chemical (ATP) to mechanical (muscle contraction) 9. What is ATP p. Energy currency of the cell 10. What are the main fuel sources for: q. ATP-PCr ix. Anaerobic (does not require oxygen) x. Fuel for the system is phosphocreatine (PCr) xi. Provides ATP very quickly but in small quantities because the supply of PCr is limited xii. Dominant system during very high intensity activities lasting 10 sec or less r. Glycolysis xiii. Anaerobic (does not require oxygen) xiv. Fuel for the system is glucose (CHO) xv. Provides ATP at a slower rate than the ATP-PCr system but provides greater quantity because CHO stores are greater than PCr stores xvi. Dominant system during high intensity activities lasting between 10 sec and 2 min s. Oxidative Phosphorylation xvii. Aerobic (requires oxygen) xviii. Fuel for the system is primarily fats xix. **Also glucose (CHO)** and insignificant amount of protein xx. Provides more ATP but at a slower rate than anaerobic systems because it uses fat as a fuel---and we have LOTS of fat xxi. Dominant system during mild to moderately high intensity activities lasting more than 2 minutes 11. Which pathway produces ATP the quickest? t. ATP-PCR 12. What are two end products of glycolysis? u. Pyruvate xxii. Produced during mild to moderate exercise xxiii. Enters the oxidative pathway to produce more ATP v. Lactate xxiv. Produced during high intensity exercise xxv. Leads to drop in pH which is associated with fatigue 13. What do we mean when we say "the three energy systems are a continuum"? w. Each system is always functioning, even at rest x. Only the relative contribution of each system varies at any given time y. What two key variables influence this? Intensity, duration 14. Describe two types of activities (including intensity and duration) where the primary ATP resynthesis pathway is: z. ATP-PCr: 1-RM, 100-meter dash a. Glycolysis: 400-meter sprint, 10-RM b. Oxidative Phosphorylation: 5K, 2 mile walk **Exercise Physiology: Fueling Exercise** 15. What is anaerobic exercise? c. Does not require oxygen, short in duration, and high in intensity exercise 16. What fuels are primarily used for this? d. primarily fueled through Phosphocreatine and Carbohydrate 17. What is aerobic exercise? e. Exercise requiring oxygen, longer duration, less intense 18. What fuels are primarily used for this? f. Fat, CHO 19. Be aware of details (per the slide) on phosphocreatine; carbohydrates; and fat g. PCr xxvi. Stored in skeletal muscle xxvii. Used for the first few seconds of exercise h. CHO xxviii. Exists in the form of blood glucose, and muscle and liver glycogen xxix. Limited in supply xxx. Critical to exercise -- used for both anaerobic and aerobic exercise xxxi. Provides 3.8kcal/g i. Fat xxxii. Stored within muscle and in adipose tissue in the form of triglycerides xxxiii. Abundant supply of fat xxxiv. Very energy dense xxxv. Provides 9.5 kcals/gram **Exercise Physiology: Skeletal Muscle & Systems** 20. How many muscles does the human body have? j. 400 21. What are the functions of skeletal muscle? k. Force production for: l. Locomotion m. Breathing n. Postural support o. Heat production during stress 22. Understand the difference between the two fiber types. p. Type I (slow-twitch) xxxvi. Fatigue resistant xxxvii. Aerobic xxxviii. Low power output q. Type II (fast-twitch) xxxix. Easily fatigued xl. Anaerobic xli. High power output 23. List two sports that use predominantly: r. ***type I*** muscle fibers. Running long distances s. ***type II*** muscle fibers. Sprints, weight training 24. What is/are the primary role(s) of the following systems: t. Cardiovascular system? xlii. Transport O~2~ and nutrients to tissues xliii. Removal of CO~2~ wastes from tissues xliv. Regulation of body temperature u. Neuroendocrine System? xlv. Releases chemicals called neurotransmitters directly onto target tissue xlvi. Releases hormones into the *bloodstream* v. Respiratory System? xlvii. Gas exchange between the body and the environment xlviii. Regulation of acid-base balance during exercise 25. What are the main ways Exercise Physiologists assess: w. Aerobic power xlix. Directly via metabolic cart + treadmill or indirectly with a submaximal test such as measuring time to finish 1-mile run or walk x. What is VO2 max? l. the maximal capacity to transport and utilize oxygen during exercise (typically measured in ml/kg min) y. What is anaerobic capacity? li. the total amount of work that can be accomplished in a specified time (usually 30 to 60 sec) lii. most commonly assessed using the Wingate test z. What is anaerobic power? liii. the maximum or peak power than can be achieved in an all-out exercise test a. What is body composition? liv. relative amounts of fat and lean muscle tissue we have in our body lv. there are several assessments for body composition, including BIA (bioelectrical impedance), hydrostatic weighing, DEXA b. What is the "gold standard" measurement/assessment for body comp? lvi. DEXA because it is highly accurate and can discriminate not only lean muscle from fat but can also determine bone density and mineral content 26. What does Body Mass Index measure? c. Weight in kg / height in meters squared d. Useful for measuring body mass index in LARGE groups of people quickly since it can quickly assess overweight/obesity status e. Does NOT assess body composition **Exercise Physiology: Major Adaptations to Training** 1. Understand the acronym FITT-VP a. F: frequency (how many times per week) b. I: intensity (how difficult) c. T: type (what kind of exercise) d. T: time (duration of each session) e. V: volume (total amount) f. P: progression (plan to make one or more of the above more challenging thru variation or increasing) 2. Use the acronym FITT-VP to: g. Describe this exercise program: Stationary Cycle M and W **(Minutes)** **Intensity/Pace** --------------- ------------------------------------------------------------------------------------------------------------------------------------------------------------------------------------------------------------------- 5 Warm up at a comfortable pace and keep the resistance low. 3 Increase the resistance 1 to 4 increments or until you\'re working harder than your warm-up pace. You should feel you are working, but you should be able to carry on a conversation. This is your baseline pace. 2 Increase your resistance and/or the pace once again until you\'re [working slightly harder than baseline.] 3 Decrease the resistance or pace back to your baseline level. 2 Increase your resistance and/or the pace once again until you\'re [working slightly harder than your baseline level.] 5 Decrease the resistance or pace back to a comfortable level to cool down. **Total Workout Time: 20 Minutes** F: 2 days/week I: Moderate T: stationary cycle T: 20 min V: did not specify P: did not specify 3. What are the ACSM guidelines for exercise (for adults)? h. Cardiorespiratory i. 150 min/wk of moderate intensity; 5 or more days/wk ii. 20-60 min vigorous-intensity; 3 days/wk i. Resistance iii. Each major muscle group; 2-4 sets of 8-20 reps; 2-3 days/wl 4. In response to training, numerous physiological adaptations occur. j. What does SAID stands for? iv. Specific Adaptations to Imposed Demands k. How would you explain what this acronym MEANS to a friend studying business management? l. Other than the examples given on the lecture notes for this unit, give two examples of training that would improve performance in two physical activities. 5. Describe the major adaptations to ENDURANCE training. m. Increased VO2 max n. Decreased resting and submax HR o. Enhanced removal and use of lactic acid p. Increased use of fat as a fuel q. Increased muscle glycogen storage 6. Describe the major adaptations to STRENGTH & SPRINT training. r. Increased PCr storage in muscle s. Increased muscle glycogen storage t. Increased tolerance of high lactic acid levels u. Increased muscle fiber size v. Improved muscle coordination 7. Which of these types of training is considered AEROBIC? w. Endurance training 8. Which of these types of training is considered ANAEROBIC? x. Sprint and strength training 9. What are some research questions that an exercise physiologist may be interested in? What do they study? y. Does resistance training 3 days/wk for 6 months increase hypertrophy in older adults? z. Does riding a stationary bike daily reduce blood pressure in people with hypertension? **REMINDER -- this exam is cumulative. Please refer to exam review 1 for all materials. Here are a few additional review questions you may find useful.** **Unit 1 Review Questions (EBP)** 1. Use the library search engine to find a peer-reviewed research article on a topic that interests you. a. Is your study primary or secondary research? How do you know? b. What is the independent variable (IV) in your study? c. What is the dependent variable (DV) in your study? How can you differentiate between the IV and DV? d. How would a low-quality source on the same subject be different than the peer-review research you found? 2. List an example of each of these steps in the Scientific Method: e. Define the problem f. Search the literature *(example -- the research team used PubMed and CINAHL to find 115 articles about the effects of vigorous exercise on anxiety disorders)* g. Develop a hypothesis h. Design and perform the experiment i. Analyze the data j. Interpret the data k. Report the results 3. Because of the Scientific Method, research is described as Methodical, Reductive, Measureable, Logical, and Replicable. What do each of these terms *mean*? l. Methodical m. Reductive n. Measureable o. Logical p. Replicable 4. In evidence-based research, we include a careful consideration of patient characteristics, goals and health history. Develop a mini-case study that describes a patient (your choice, but here are some suggestions: someone who's obese and has cardiovascular disease; a 25-year-old recovering from Tommy John surgery; a 16-year-old with a Traumatic Brain Injury from being involved in a car accident). Be sure to include: q. Characteristics (age, activity level, motivation level, gender, income, education) r. Goals (what does this patient want to accomplish? Do they want to return to normal daily activities, climb Mount Everest, reduce their blood cholesterol levels?) s. Health History (existing injuries/disease state, current meds, current health care team members) t. **How would these details about your patient impact your practice of evidence-based medicine?** 5. In evidence-based practice the two main questions we ask are: is the treatment effective (efficacious)? and does it cause harm? Give an example of when a health professional would be practicing EBP by ***recommending a HARMFUL treatment to a patient.*** 6. List and define three more concepts from unit 1 (different than those discussed in questions 1-5 of this section).