Exercise Physiology for Health Fitness and Performance

Cover
......Page 1
Commonly Used Symbols and Abbreviations
......Page 3
Title Page
......Page 5
Copyright......Page 6
Dedication......Page 7
About the Authors......Page 8
Consistent Sequence of Presentation......Page 9
Pedagogical Considerations......Page 10
Online Resources......Page 11
User’s Guide......Page 12
Acknowledgments......Page 16
Contents......Page 17
CHAPTER 1: The Warm-Up......Page 23
What Is Exercise Physiology and Why Study It?......Page 24
Overview of the Text......Page 25
Exercise Modality......Page 27
Exercise Intensity......Page 28
Exercise Categories......Page 29
Exercise Response Patterns......Page 30
Exercise Response Interpretation......Page 31
Health-Related Versus Sport-Specific Physical Fitness......Page 33
Dose-Response Relationships......Page 34
Training Principles......Page 35
Periodization......Page 37
Training Adaptations......Page 41
Detraining......Page 42
Training Adaptation and Maladaptation......Page 43
REVIEW QUESTIONS......Page 45
REFERENCES......Page 46
Metabolic System Unit
......Page 47
CHAPTER 2: Energy Production......Page 48
Adenosine Triphosphate (ATP)......Page 49
Cellular Respiration......Page 50
Carbohydrate Metabolism......Page 51
Fat Metabolism......Page 64
Protein Metabolism......Page 67
Intracellular Regulation......Page 68
Extracellular Regulation......Page 69
Fuel Utilization at Rest and during Exercise......Page 72
SUMMARY......Page 74
REVIEW QUESTIONS......Page 75
REFERENCES......Page 76
CHAPTER 3: Anaerobic Metabolism during Exercise......Page 77
The Energy Continuum......Page 78
Alactic Anaerobic PC Production......Page 80
Lactic Acid/Lactate Levels......Page 81
Laboratory Procedures......Page 86
Oxygen Deficit and Excess Postexercise Oxygen Consumption......Page 90
Lactate Changes......Page 93
Why is Lactic Acid Accumulation  a Problem?......Page 99
Time Frame For Lactate Removal Postexercise......Page 100
The Accumulation of Lactate......Page 101
Mechanical Power and Capacity......Page 102
The Accumulation of Lactate......Page 103
Mechanisms......Page 104
The Accumulation of Lactate......Page 106
Mechanical Power and Capacity......Page 107
SUMMARY......Page 108
REVIEW QUESTIONS......Page 109
REFERENCES......Page 110
CHAPTER 4: Aerobic Metabolism during Exercise......Page 115
Spirometry......Page 116
Oxygen Consumption and Carbon Dioxide Production......Page 117
The Oxygen Cost of Breathing......Page 123
Respiratory Quotient/Respiratory Exchange Ratio......Page 124
Estimation of Caloric Expenditure......Page 127
The Metabolic Equivalent......Page 128
Motion Sensors and Accelerometers......Page 132
Activity Recalls and Questionnaires......Page 133
Efficiency......Page 134
Economy of Walking and Running......Page 137
SUMMARY......Page 144
REFERENCES......Page 145
CHAPTER 5: Metabolic Training Principles and Adaptations......Page 149
Overload......Page 150
Rest/Recovery/Adaptation......Page 153
Maintenance......Page 154
Warm-up and Cooldown......Page 155
Substrate or Fuel Supply......Page 157
Enzyme Activity......Page 159
Oxygen Utilization (7)......Page 160
ATP Production, Storage, and Turnover......Page 164
The Influence of Age and Sex on Metabolic Training Adaptations......Page 166
Detraining in the Metabolic System......Page 167
Summary......Page 168
REFERENCES......Page 169
CHAPTER 6: Nutrition for Fitness and Athletics......Page 174
Nutrition for Training......Page 175
Kilocalories......Page 176
Carbohydrates......Page 178
Protein......Page 186
Fat......Page 190
Vitamins......Page 191
Minerals......Page 192
Carbohydrate Loading (Glycogen Supercompensation)......Page 194
Pre-Event Meal......Page 198
Feeding during Exercise......Page 200
Definitions and Diagnostic Criteria......Page 201
The Consequences of Eating Disorders......Page 203
Prevention and Treatment......Page 204
SUMMARY......Page 206
REFERENCES......Page 207
CHAPTER 7: Body Composition: Determination and Importance......Page 212
Introduction......Page 213
Laboratory Techniques......Page 215
Field Tests of Body Composition......Page 220
Overweight and Obesity......Page 228
What Happens to Adipose Cells in Obesity? The Cellular Basis of Obesity......Page 229
Fat Distribution Patterns......Page 231
Health Risks of Overweight and Obesity......Page 233
REFERENCES......Page 239
CHAPTER 8: Body Composition and Weight Control......Page 244
Food Ingested......Page 245
Resting or Basal Metabolism......Page 248
Thermogenesis......Page 253
The Effects of Diet, Exercise Training, and Diet Plus Exercise Training on Body Composition and Weight......Page 255
The Effects of Diet on Body Composition and Weight......Page 256
The Effects of Exercise Training on Body  Composition and Weight......Page 257
The Effects of Diet Plus Exercise Training on Body Composition and Weight......Page 262
The Effects of Diet, Exercise Training, and Diet Plus Exercise Training on Abdominal Obesity......Page 263
Specificity......Page 266
Overload......Page 268
Individualization......Page 269
Maintenance......Page 270
Making Weight for Sport......Page 273
REFERENCES......Page 275
Cardiovascular-Respiratory System Unit
......Page 283
CHAPTER 9: Respiration......Page 284
The Conductive Zone......Page 285
The Respiratory Zone......Page 286
Mechanics of Breathing......Page 287
Respiratory Circulation......Page 289
Minute Ventilation/Alveolar Ventilation......Page 290
Dynamic Lung Volumes......Page 292
Gas Dilution......Page 293
Standardization......Page 294
Regulation of Pulmonary Ventilation......Page 296
The Respiratory Centers......Page 297
Anatomical Sensors and Factors Affecting Control of Pulmonary Ventilation......Page 298
Gas Exchange: Henry’s Law......Page 301
External Respiration......Page 302
Oxygen Transport......Page 303
The Respiratory System and Acid-Base Balance......Page 307
REVIEW QUESTIONS......Page 309
REFERENCES......Page 310
CHAPTER 10: Respiratory Exercise Response, Training Adaptations, and Special Considerations......Page 311
Short-Term, Light to Moderate Submaximal Aerobic Exercise......Page 312
Long-Term, Moderate to Heavy Submaximal Aerobic Exercise......Page 316
Incremental Aerobic Exercise to Maximum......Page 319
Entrainment of Respiration during Exercise......Page 325
Children and Adolescents......Page 326
Older Adults......Page 329
Respiratory Muscle Training Principles and Adaptations......Page 331
Controlled Frequency Breathing Training......Page 332
External and Internal Respiration......Page 333
Why Are There so Few Respiratory Adaptations to Whole Body Exercise Training?
......Page 335
Altitude......Page 336
Exercise Training and Pollution......Page 340
SUMMARY......Page 342
REFERENCES......Page 343
CHAPTER 11: The Cardiovascular System......Page 350
The Heart......Page 351
The Vascular System......Page 362
Cardiovascular Dynamics......Page 367
Cardiac Output (Q)
......Page 368
Principles of Blood Flow......Page 369
Neural Control......Page 370
Anatomical Sensors and Factors Affecting  Control of the Cardiovascular System......Page 371
Cardiac Output......Page 372
Stroke Volume......Page 373
Heart Rate......Page 374
Maximal Oxygen Consumption......Page 375
Blood Pressure......Page 377
REVIEW QUESTIONS......Page 378
REFERENCES......Page 379
CHAPTER 12: Cardiovascular Responses to Exercise......Page 380
Short-Term, Light to Moderate Submaximal Aerobic Exercise......Page 381
Long-Term, Moderate to Heavy Submaximal Aerobic Exercise......Page 383
Incremental Aerobic Exercise to Maximum......Page 388
Upper-Body versus Lower-Body Aerobic Exercise......Page 393
Intensity of Muscle Contraction......Page 396
Blood Flow during Static Contractions......Page 397
Cardiovascular Responses to Dynamic Resistance Exercise......Page 398
Constant Load/Repetitions to Failure......Page 399
Incremental Aerobic Exercise to Maximum......Page 401
Short-Term, Light to Moderate and Long-Term, Moderate to Heavy Submaximal Exercise......Page 403
Incremental Aerobic Exercise to Maximum......Page 404
Cardiovascular Responses of Older Adults to Exercise......Page 406
Incremental Aerobic Exercise to Maximum......Page 407
SUMMARY......Page 409
REFERENCES......Page 410
CHAPTER 13: Cardiorespiratory Training Principles and Adaptations......Page 414
Specificity......Page 415
Overload......Page 417
Rest/Recovery/Adaptation......Page 424
Retrogression/Plateau/Reversibility......Page 425
Warm-Up and Cooldown......Page 426
Training Principles and Physical Activity Recommendations......Page 427
Cardiac Dimensions......Page 428
Vascular Structure and Function......Page 429
Blood Volume......Page 431
Heart Rate......Page 432
Maximal Oxygen Consumption......Page 433
Cardiac Dimensions......Page 434
Stroke Volume and Heart Rate......Page 435
Blood Pressure......Page 436
Adaptations in Children and Adolescents......Page 437
Adaptations in Children and Older Adults......Page 438
Detraining in the Cardiorespiratory System......Page 440
SUMMARY......Page 441
REFERENCES......Page 442
CHAPTER 14: Thermoregulation......Page 447
Measurement of Environmental Conditions......Page 448
Measurement of Body Temperature......Page 449
Thermal Balance......Page 451
Heat Exchange......Page 452
Physiological Thermoregulation......Page 453
Body Temperature during Exercise in the Heat......Page 454
Heat Exchange during Exercise......Page 456
Cardiovascular Demands of Exercise in the Heat......Page 457
Factors Affecting Cardiovascular Response to Exercise in the Heat......Page 459
Fluid Ingestion during and after Exercise......Page 460
Male-Female Differences in Exercise Response in Heat......Page 463
Exercise Response of Older Adults in the Heat......Page 464
Exertional Heat Illness (EHI) Syndromes......Page 466
Prevention of Exertional Heat Illness......Page 467
Exercise in the Cold......Page 468
Prevention of Cold-Induced Injuries......Page 469
Influence of Sex and Age on Cold Tolerance......Page 470
REVIEW QUESTIONS......Page 471
REFERENCES......Page 472
CHAPTER 15: Cardiovascular Disease Risk Factors and Physical Activity......Page 475
Progression of Coronary Heart Disease......Page 476
Physical Activity and Cardiovascular Risk Factors......Page 478
Major Modifiable Risk Factors......Page 479
Contributing and Selected Nontraditional Risk Factors......Page 492
Children and the Cardiovascular Risk Factors......Page 496
Cigarette Smoking......Page 497
Hypertension......Page 498
Overweight and Obesity......Page 499
Physical Inactivity......Page 500
Nontraditional Risk Factors......Page 501
SUMMARY......Page 502
REFERENCES......Page 503
Neuromuscular-Skeletal System Unit
......Page 509
CHAPTER 16: Skeletal System......Page 510
Levels of Organization......Page 511
Bone Development......Page 512
Dual-Energy X-ray Absorptiometry......Page 515
Male-Female Differences in Bone Mineral Density......Page 518
Development of Peak Bone Mass......Page 519
Exercise Response......Page 520
Specificity......Page 521
Overload......Page 523
Skeletal Adaptations to Exercise Training......Page 524
Osteoporosis......Page 527
The Female Athlete Triad......Page 529
Skeletal Injuries......Page 531
REFERENCES......Page 534
CHAPTER 17: Skeletal Muscle System......Page 538
Macroscopic Structure of Skeletal Muscles......Page 539
Architectural Organization......Page 540
Muscle Fibers......Page 541
Thin Filaments......Page 544
The Sliding Filament Theory of Muscle Contraction......Page 546
Excitation-Contraction Coupling......Page 548
Contractile (Twitch) Properties......Page 550
Metabolic Properties......Page 551
Integrated Nomenclature......Page 552
Assessment of Muscle Fiber Type......Page 554
Fiber Type in Athletes......Page 555
SUMMARY......Page 557
REFERENCES......Page 558
CHAPTER 18: Muscular Contraction and Movement......Page 560
Classification of Muscle Contractions......Page 561
Force Development......Page 563
Muscular Fatigue......Page 569
Type of Activity and Muscle Fatigue......Page 572
Muscle Soreness......Page 575
Measurement of Muscular Function......Page 577
Laboratory Methods......Page 578
Field Tests......Page 580
Male-Female Differences......Page 581
Children and Adolescents......Page 583
Older Adults......Page 584
SUMMARY......Page 585
REFERENCES......Page 586
CHAPTER 19: Muscular Training Principles and Adaptations......Page 589
Specificity......Page 590
Overload......Page 591
Rest/Recovery/Adaptation......Page 593
Progression......Page 594
Individualization......Page 595
Warm-Up and Cooldown......Page 596
Muscle Function......Page 597
Muscle Size and Structure......Page 598
Neural Adaptations......Page 599
Male-Female Resistance Training Adaptation Comparisons......Page 600
Resistance Training Adaptations in Older Adults......Page 602
Muscular Adaptations to Concurrent Training......Page 603
Special Application: Muscular Strength/Endurance and Health......Page 604
Special Application: Muscular Strength and Endurance and Low-Back Pain......Page 605
SUMMARY......Page 607
REFERENCES......Page 608
CHAPTER 20: Neuromuscular Aspects of Movement......Page 611
The Nerve Cell......Page 612
The Neural Impulse......Page 613
Neural Control of Muscle Contraction......Page 614
The Neuromuscular Junction......Page 615
Spinal Cord......Page 616
Proprioceptors and Related Reflexes......Page 618
Volitional Control of Individual Motor Units......Page 624
Flexibility......Page 625
The Influence of Sex and Age on Flexibility......Page 627
Stretching Techniques to Improve Flexibility......Page 629
Physiological Response to Stretching......Page 631
Application of the Training Principles to Flexibility Training......Page 632
Warm-Up and Cooldown......Page 633
Injury Prevention......Page 634
Balance......Page 635
Measurements of Balance......Page 636
Balance Techniques......Page 637
Application of the Training Principles to Balance......Page 638
REVIEW QUESTIONS......Page 640
REFERENCES......Page 641
Neuroendocrine-Immune System Unit
......Page 645
CHAPTER 21: Neuroendocrine Control of Exercise......Page 646
Exercise as a Stressor that Activates the Neural and Hormonal Systems......Page 647
Neural Communication and Responses......Page 650
Measuring Autonomic Nervous System Activity......Page 652
Autonomic Nervous System Control During Exercise......Page 653
The Basic Structure of the Endocrine System......Page 655
Hormonal Communication and Responses......Page 658
Role of the Endocrine System in Exercise......Page 659
Hormonal Regulation of Cardiovascular Function......Page 660
Hormonal Responses to Exercise......Page 661
Metabolic and Cardiovascular Hormones......Page 662
Metabolic Hormones......Page 663
Hormones Related to Muscle, Bone, and Adipose Tissue......Page 668
Adaptations Related to Muscle, Bone, and Adipose Tissue......Page 670
REFERENCES......Page 672
CHAPTER 22: The Immune System, Exercise, Training, and Illness......Page 675
Structure and Function of the Immune System......Page 676
Functional Organization of the Immune System......Page 679
The Immune Response to Exercise......Page 683
Medium-Duration (<45 minutes), Moderate- to High-Intensity Aerobic Exercise......Page 686
Prolonged (1–3 hours) Moderate- to High-Intensity Aerobic Exercise......Page 687
Cytokine Response to Exercise......Page 689
Skeletal Muscle as an Endocrine Tissue that Releases Regulatory Cytokines (Myokines)......Page 690
Training Adaptation and Maladaptation......Page 691
Hypothesized Causes and Mechanisms of Overtraining Syndrome (OTS)......Page 694
Markers and Monitoring of Training to Predict Overtraining Syndrome (OTS)......Page 696
Prevention and Treatment of Overtraining Syndrome (OTS)......Page 698
Exercise, the Immune System, and Upper Respiratory Tract Infection......Page 700
Exercise, the Immune System, and Cancer......Page 704
SUMMARY......Page 705
REFERENCES......Page 706
APPENDIX A: Units of Measure, the Metric System, and Conversions between the English and Metric Systems of Measurement
......Page 710
APPENDIX B: Metabolic Calculations
......Page 712
APPENDIX C: Answers to Check Your Comprehension
......Page 724
Glossary......Page 732
Index......Page 739