U3 Lecture 25 Flashcards Preview

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Flashcards in U3 Lecture 25 Deck (23)
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1
Q

Why Exercise

A

Endorphins, memory and executive function, motor areas, heart and lung, blood vessels, bone, muscle, endorphins

2
Q

What is strong evidence for exercise

A
  • lower risk of early death
  • lower risk of coronary heart disease, stroke, high blood pressure, adverse blood lipid profile
  • lower risk of type 2 diabetes
  • lower risk of metabolic syndrome
  • lower risk of colon and breast cancer
  • prevention of weight gain
  • weight loss, particularly when combined with reduced calorie intake
  • improved cardioresiratory and muscular fitness
  • prevention of falls
  • reduced depression and better cognitive function
3
Q

What is moderate to strong evidence for exercise

A
  • better functional health (for older people)

- reduced abdominal obesity

4
Q

What is moderate evidence for exercise

A
  • lower risk of hip fracture
  • increased bone density
  • lower risk of lung and endometrial cancer
  • weight maintenance after weight loss
  • improved sleep quality
5
Q

Define aerobic

A
  • with oxygen
  • requires steady supply of oxygen to the muscles to perform the activity
  • ex: running, biking, swimming, walking
6
Q

Define anaerobic

A
  • without oxygen
  • doesn’t require additional oxygen to be taken in by the muscles to move the body
  • ex: sprinting, lighting weights
7
Q

What are recommended aerobic activities for adults?

A

150 min / week at moderate intensity split in >10 min blocks

8
Q

What are recommended muscle strengthening activities for adults?

A

At least one set of 8-12 repetitions 2 days / week at moderate to high intensity working major muscle groups

9
Q

What are recommended balance activities for older adults?

A

3 or more days per week

10
Q

What are the effects on muscle?

A

Muscles will change in response to the stresses it encounters

11
Q

What does exercise require?

A
  1. Increased energy utilization (endurance training)

2. Increased force production (strength training)

12
Q

Define angiogenesis

A

growth of new blood vessels

13
Q

What does exercise do on muscles?

A
  • increases angiogenesis
  • higher density of mitochondria
  • increased cross sectional area (muscle gets bigger)
14
Q

What type of exercise increases angiogenesis?

A

Anaerobic and aerobic

15
Q

What type of exercise causes a higher density of mitochondria?

A

Aerobic exercise

16
Q

What causes the increase of cross sectional area?

A

muscle hypertrophy

17
Q

Define muscle hypertrophy

A

the growth in muscle cells size

18
Q

What happens during muscle hypertrophy?

A
  • each muscle fiber increases in diameter -> increased # of myofibrils
19
Q

More sarcomeres in parallel means what?

A

More sarcomeres in parallel = more cross bridges = more force

20
Q

Define satellite cells

A

A stem cell that lies adjacent to a skeletal muscle fiber and plays a role in muscle growth, repair, and regeneration

21
Q

Process of satellite cells

A
  • myoblasts fuse together to make immature skeletal muscle fiber
  • satellite cells fuse onto immature skeletal muscle fiber
  • satellite cells contribute their nucleus to immature muscle fibers
22
Q

What factors activate satellite cells?

A
  • strength training causes tears in myofilaments, z-lines and connective tissue
  • damage attracts macrophages
23
Q

Strength vs. Endurance training

A

Strength - increases hypertrophy more

Endurance - increases angiogenesis and # of mitochondria more