Physiology Phase Test Practice

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What are the 5 principles of training?
Specificity, Progressive Overload, Individualization, Reversibility, Variability
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What portion of the year is included in a mesocycle?
Months
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What is the difference between the two types of exercise prescription?
Absolute - general measurements applied to all. Relative - dependent on the individuals capabilities
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What is a MET?
energy equivalent of task
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What is the equivalent of 1 MET?
3.5ml o2/kg
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How do you measure Target Heart Rate?
Intensity x (Max HR - Rest HR) + Rest HR
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What is the 'Fat Burning Zone'?
20% Vo2 Max
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How do you measure RER?
VCO2/VO2
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How does Lactic Acid form?
Accumulation of NADH & Pyruvate
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What is the Lactate Threshold?
Where Lactic Acid begins to build up
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What intensity would you prescribe a moderately active individual according to their lactate threshold?
Below lactate threshold
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What intensity would you prescribe an individual who exercises heavily according to their lactate threshold?
Between lactate threshold and lactate turn point
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What intensity would you prescribe an individual who exercises severely according to their lactate turn point?
Above lactate turn point
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What are the effects of exercise on stroke volume?
increased contractility & preload, decreased afterload
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Chronic adaptation to skeletal muscles from exercise?
increased oxidative metabolism
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What is the chronic adaptation to the respiratory system from exercise?
increased a-vo2 difference
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What are the effects of exercise on resting heart rate?
decreases by 1bpm after week of training
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What are the effects of exercise on submaximal heart rate?
decreases by 12-15 bpm after training
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What are the effects of exercise on maximal heart rate?
unchanged/decreases slightly
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What is the reason for a decreased resting heart rate after exercise?
increased parasympathetic, decreased sympathetic
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What are the average stroke volume values for an untrained individual?
50-70ml/beat at rest, 80-110ml/beat at exercise
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What are the average stroke volume values for a trained individual?
70-90ml/beat at rest, 110-150ml/beat at exercise
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What are the effects of training on the blood?
increased fluid retention, RBC content, blood vol and blood plasma
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What happens to haematocrit % following training?
decreases
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What happens to Blood Viscosity after exercise?
decreases so that circulation increases
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What effect does training have on left ventricle cell wall?
increases size by 20%
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What does endurance training do to the heart?
increases intra-ventricular enlargement and plasma volume
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What does resistance training do to the heart?
increase intra-ventricular septum, ventricular wall thickness, mass, arterial blood pressure
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What is external respiration?
Exchange between alveoli and capillary blood
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What is internal respiration?
Exchange between blood and skeletal muscles
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What are the exercise induced adaptations to minute ventilation?
decreases at sub-maximal and increases at maximal
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refering to oxygen extraction, what happens when intensity increases?
O2 levels in veins drop so there is an increase in a-vo2 difference
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When is the oxygen reserve?
between the lag period and onset of exercise
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How much are the mitochondria effected by exercise?
number increases by 110%, size increases by 35% after 27 weeks
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What are the typical RER values for at rest and exercise?
33% CHO, 66% Fat
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At submaximal exercise, how does the RER split change?
increased fat and decreased CHO usage
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When do neural and muscular involvement occur?
Neural involvement weeks 1-4, Muscular after that
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What are the neural adaptations depending on complexity of exercise?
Simple joint exercise - rapid neural adaptations. Complex joint exercise - slower neural adaptations
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Motor unit adaptations to resistance training?
increased synchronicity, strength and rate of firing
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Do power lifters show asynchronous patterns or synchronous patterns?
Synchronous
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Do endurance athletes show asynchronous patters or synchronous patterns?
Asynchronous
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What are proprioceptors?
sensory organs in the skin, muscles, joints and tendons
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What is Autogenic Inhibition?
When the GTO is stimulated and triggers the inhibitory interneuron in spine to form synapses with and inhibit firing
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What is Transient Hypertrophy?
The pumping up of a muscle after one bout of exercise
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What is Chronic Hypertrophy?
The gradual structural changes in a muscle after long term training
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What hormones initiate protein synthesis?
Testosterone, Human Growth Hormone, Cortisol
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What is the difference between the catabolic and anabolic effect?
Catabolic effect is where protein synthesis decreases and degradation increases. Anabolic effect is where protein synthesis increases and degradation decreases
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What is muscle hyperplasia?
increase in the number of muscle fibres
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How does hyperplasia occur?
Longitudinal Splitting and Satellite Cell Activation.
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What are hormones?
a collection of signalling molecules that regulate physiology and behaviour
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What stimulates insulin?
raised glucose levels
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What stimulated Glucagon?
reduced glucose levels
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What processes does glucagon stimulate?
glycogenolysis and gluconeogenesis
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what changes does training make to insulin sensitivity?
increases
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What type of hormone is the human growth hormone?
Androgenic
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What effect does dehydration have on the human growth hormone?
It blunts the response
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What is the role of Leptin?
Satiety
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What is the role of Thyroxine?
Control metabolic rate
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What is overtraining?
Chronic fatigue, under performance, and increased vulnerability to infection
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What type of training overload occurs for days/weeks?
Functional Overreaching
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What type of training overload occurs for days?
Acute fatigue
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What type of training overload occurs for weeks/months?
Non functional overreaching
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What type of training overload occurs for months+?
Overtraining syndrome
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What is overreaching?
A combination of overload and insufficient recovery
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What is the Zone of Enhanced Performing called?
The Green Zone
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What are the 3 factors in the female athlete triad?
low energy/disordered eating, menstrual disturbances, bone loss
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What is epidemiology?
The study of occurrence, transmission and control of disease
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What does physical activity reduce?
LDL
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What does physical activity reduce?
Body Fat
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What does physical activity increase?
HDL
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What is a kilocalorie?
amount of energy need to raise 1ml water by 1 degree
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How many Kcal per g is in protein?
4kcal/g
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How many Kcal per g is in fat?
9kcal/g
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How many Kcal per g is in CHO?
4kcal/g
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What is different about the ATP production in Fats and CHO?
Fats produce it slower
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What is an ideal proportion of an athletes plate?
25g Protein, 60g CHO, 1/2 plate Veg
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What are the 2 types of Dietary Analysis?
Prospective & Retrospective
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What is Retrospective dietary analysis?
looking back on previous food intake
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What is Prospective dietary analysis?
Weighed and estimated food intake
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Role of Omega 3?
Cardiac Health & Brain Function
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Role of Omega 6?
Anti-inflammatory & Metabolic function
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What are the average resting blood lactate levels?
0.8-1.5mmol/L
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Average haematocrit levels in males?
40-54%
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Average haematocrit levels in females?
36-48%
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What is haematocrit also known as?
Packed Cell Volume
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What is the Basal Metabolic Rate?
minimum energy expenditure for vital functions at absolute rest
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What do you multiply BMR by to get daily expenditure for sedentary individual?
1.2
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What do you multiply BMR by to get daily expenditure for an extremely active individual?
1.9
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What is Anthropometry?
Measure of the Human Body
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Card 2

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What portion of the year is included in a mesocycle?

Back

Months

Card 3

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What is the difference between the two types of exercise prescription?

Back

Preview of the front of card 3

Card 4

Front

What is a MET?

Back

Preview of the front of card 4

Card 5

Front

What is the equivalent of 1 MET?

Back

Preview of the front of card 5
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