Final Exam Study GuideEXERCISE PHYSIOLOGYSPECIAL TOPICS UNITElectrocardiograms – a record or display of a person’s heartbeat produced by electrocardiographyNormal 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/weeko 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 fallsAdult 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 lastKIN 362 1st EditionContraindications 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- DyspneaBorg’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- 14Training Variables - FITFunctional Changes with AgingSHIRNK- 1-3 inches- Vertebral discs- Bone density- Longitudinal arch- Leg length remains the sameSAG 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 musclesBalance 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 - independenceBreslow’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 cupsEPO (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 useBlood 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 hoursEnvironmental Stress – Heat, Ch. 14sHeat Balance / Loss / Disorders- Thermal Balance - Heat gained: Environmental/Metabolico Radianto Conductiveo Convectiveo BMR/RMRo Thermogenesiso Muscular activity Postural, ADL, exercise - Heat Losto Evaporative – weat cooling to the skin as water changes to a gas vaporo Radiant – heat radiating into the airo Conductive – blood flowing to the skin to release heat as sweato Convective – air blowing across skin- Heat Illnesso Heat Cramps and heat syncope – muscle cramping; flushed; skin is hot;weakness; possible faintingo Heat Exhaustion – nauseous, dizzy, headache, flushed, sweating profuselyo Heat Stroke –