KIN 362 1st Edition Final Exam Study Guide EXERCISE PHYSIOLOGY SPECIAL TOPICS UNIT Electrocardiograms a record or display of a person s heartbeat produced by electrocardiography Normal Sinus Rhythm beats is initiated by SA node Pwave depolarization of the atria precedes contraction of atria QRS complex depolarization of the ventricles precedes contraction of ventricles Twave repolarization of the ventricles Premature Beats indicates that coronary blood supply is poor Caused by ischemia or that there is poor oxygenation It causes slower conduction where is does not flow normal conduction pathway tracing is spread out ACSM Physical Activity Guidelines o Ages 18 65 yrs Moderate aerobic activity 55 89 Max HR for 30 minutes on 5 days per week or vigorous activity for 20 minutes on 3 days week Strengthening exercises at 8 12 RM at least 2 days week o Age 65 yrs and older Moderate intensity exercise 5 days week or vigorous exercise 3 days week Strengthening exercise at 10 15 RM at least 2 days week Flexibility exercise at least 2 days week Balance training to prevent falls Adult Fitness Programming Risk factors may indicate need to lower intensity THR 70 220 age or 70 HRR RHR Monitor closely talk test RPE Calisthenics use rhythmical warm up Stretching slow full range of motion Expend 250 400 calories 20 60 minutes long with moderate to heavy 50 89 intensity better than short duration and max intensity ACSM Volume of work more important in determining C R adaptations to training Cover 2 miles total Cover 11 miles week for health benefits 15 miles week or more training 30 minutes continuous exercise preferable 3 X 10 minutes effective rehab or low initial fitness level Optimal 4 days per week Fewer than 2 days per week not effective Increase duration Volume of work first Increase frequency next Increase intensity last Contraindications to Exercise No isometric exercise would raise plod pressure more No inverted positions increased systolic blood pressure This can increased pressure on the retina and cause retina damage No heavy resistance No breath holding No anaerobic work No supporting on one leg while swinging the other leg you have to worry about osteoporosis The neck of the femur in women can be put under too much pressure by standing on one leg Osteoporosis starts in the 30 for women and 70s for men No speed work They still think they are in their prime No cadence they must go at their own pace so they don t get into competition with the others and do more than they can Prescribing Walking Programs Walk at 3 0 mph pace 1 mile in 20 00 Progress to 3 miles in 60 00 Walk at 3 5 mph pace 1 mile in 17 30 Progress to 3 miles in 52 30 Walk at 4 0 mph pace 1 mile in 15 00 Progress to 3 miles in 45 00 anyone can go on a walking program because it is basic and you can always load them Signs of Overstress Angina Claudication Dizziness blurred vision Symptoms of cerebral ischemia Decreased BP or HR with increased work Faint feeling or nausea Weakness Chest arm jaw pain Dyspnea Borg s Scale of Perceived Exertion 6 Resting 15 Hard 7 Very Very Light 16 8 17 Very Hard 9 Very Light 18 10 19 Very Very Hard 11 Fairly Light 20 12 13 Somewhat Hard 14 Training Variables FIT Functional Changes with Aging SHIRNK 1 3 inches Vertebral discs Bone density Longitudinal arch Leg length remains the same SAG and SOFT Weakened muscles and changes in body composition Shortened anterior chest muscles Forward head lack of tone in cervical spine Weak abdominals Weak lower back Loss of contractility in respiratory muscles Balance and Posture Emphasize posture and balance in programming Good posture is ensured by strengthening muscle Good posture helps body balance Balance aids in locomotion remain ambulatory If ambulatory independence Breslow s Health Habits Regular exercise No smoking Sleep 7 8 hours Maintain normal weight Eat breakfast regularly No or moderate drinking No between meal snacks If practice 5 or more add 11 years m to lifespan add 7 years w Ergonenic Aids Generalities tending to increase work anything that increase your productivity can be considered an ergogenic aid Ex listening to music while working out Caffeine It is the most highly consumed drug in North America and Europe Urinary caffeine 12 mg L is an IOC infringement This urinary level requires 13 5 mg kg caffeine Banned approx 12 7 cups Ergogenic Benefit 4 1 cups EPO Erythropoietin A hormone that is mainly produced in the kidney in response to hypoxia anemia and blood loss EPO stimulates increased red blood cell production erythropoiesis 8 10X normal EPO is widely used by elite endurance athletes but has caused deaths due to excessive increases in blood viscosity and organ damage Increases max VO2 up to 10 Requires about 5 days for RBC production Average RBC lives 120 days Injected 3 X week for 6 7 weeks Associated with deaths in young cyclists Darbopoietin can be detected Checks on plasma volume can detect EPO use Blood Doping The removal of 1 4 units of blood storage of the blood for 4 8 weeks and the reinfusion of the red blood cells Reinfusion usually occurs 1 week prior to competition Blood doping can double the Hb but typically this causes too much of an increase in blood viscosity 140 g L x 1 34 mL g x 0 98 148 mL L 200 g L x 1 34 mL L x 0 98 263 mL L 262 148 79 mL L Blood doping can increase VO2 max by 5 and improve endurance exercise performance in events 5 minutes Kidneys regulate blood volume Blood volume returns to normal in several hours Environmental Stress Heat Ch 14s Heat Balance Loss Disorders Thermal Balance Heat gained Environmental Metabolic o Radiant o Conductive o Convective o BMR RMR o Thermogenesis o Muscular activity Postural ADL exercise Heat Lost o Evaporative weat cooling to the skin as water changes to a gas vapor o Radiant heat radiating into the air o Conductive blood flowing to the skin to release heat as sweat o Convective air blowing across skin Heat Illness o Heat Cramps and heat syncope muscle cramping flushed skin is hot weakness possible fainting o Heat Exhaustion nauseous dizzy headache flushed sweating profusely o Heat Stroke incoherent or unconscious dry skin hypothalamus has shut the sweating mechanism down ataxia confusion o Medical Emergency Progression of dehydration decrease in total body water Occurs at a faster rate during exercise in hot and or humid environments To cool the body water is taken from the 1 Gut and kidney 2 Extracellular fluid of cells 3 Intracellular fluid of cells 4 Plasma Blood