Optimum physical fitness: optimal level of cardio, muscle, and flexible properties Fat: in fat cells between skin,

muscles, and inside of muscle cells (14-17/21-24%) High level of cardio fitness: heart spends more time at diastole in submaximal exercise intensity Cardiac output: blood flow in each ventricle/minute (SV*HR=Q), 1 gallon at rest Stroke volume: blood pumped from each ventricle/beat Ejection fraction: % of total blood in ventricle left that is ejected in subsequent systole (50%) Oxygen extraction: oxygen taken up from hemoglobin by body cells Ischemia: insufficient oxygen supply to organs (leads to heart attack/stroke) Replenishment of ATP o Aerobic system: cellular respiration in mitochondria. 50-70% contribution of fatty acids (v carbs) in source of ATP. o Anaerobic glycolysis: begins when body reaches anaerobic threshold (5085% maximal effort). Primary source is glucose, found in blood and as glycogen in muscle/liver. Secondary source is creatine phosphate, which can be broken apart to form ATP (10s worth of maximal effort amount in storage). VO2 max: maximal oxygen consumption: dependent on delivery and extraction = Q*oxygen extraction. Changes in VO2 max caused by exercise, which causes physiological changes like temperature, acidity, and [CO2] in muscles. o Resting VO2 is 3.5ml/kg/min = metabolic equivalent = 1MET o Aerobic training increases anaerobic threshold and VO2 max During aerobic exercise, SBP increases, DBP stays same/decreases very little. Vasodilation in blood vessels of muscles/skin, constriction in abdominal/organs. All to increase oxygen delivery. o Aerobic capacity changes: resting HR decreases due to increase in size of ventricles (stroke volume) to same cardiac output. o Oxygen extraction changes: new capillary production, increase in mitochondrial density, and increase in mitochondrial enzymes to increase ox extraction and thus decrease heart rate during training. o Reater use of fatty acids for ATP production, more glycogen in muscles, and increased tolerance of lactic acid. Overloading must cause greater venous return. o Aerobic training: correct type, proper intensity, sufficient duration, and frequent, 50-85% VO2 max or 60-90% max HR. Intensity: Talk test to determine whether client is hyperventilating, also see for rapid fatigue due to lactic acid buildup Duration: 10-20 minutes. Interval training (performance for sport, fitness for improving general fitness) o Warm-up: increase in muscle/connective tissue temperature to reduce soft tissue injury risk; allows more efficient direction of blood flow o Working out in heat causes reduction in venous return and stroke volume Slow-twitch: smaller cross section, many mitochondria, high aerobic capacity Training increases aerobic/glycolytic capacity of fibers, not their types.

Faster the speed of movement, the lower the force generated by the contracting muscle (force of bicep muscle when elbow flexed at 60deg v 180deg); the longer the muscle, the more its contraction force (stretch reflexes?) Training will increase actin, myosin, and other proteins in muscles, as well as number of sarcomeres; connective tissue thickness; and greater/more efficient activation of motor units. Large strength gains for beginner without noticeable hypertrophy as a result of recruitment of inactive motor units. Also, training increases the threshold point for when the golgi tendon becomes activated (by increasing connective tissue density and mentally allowing person to override it). Eccentric work provides more soreness, because external resistance is much higher than force developed, causing extension not contraction, which is physiologically unstable. Limitations of flexibility: elasticity of ligaments, tendons, muscle, bone/joint structure, and skin. Chapter 2 Blood: living blood cells, plasma (92% water, 8% solutes) Right lung has three lobes, left has two Lungs separated by space called mediastinum which has heart, esophagus, and some tracheal portion. PNS: 12 pairs of cranial nerves (2 from brain, 10 from stem), 31 spinal nerves from spinal cord (8 cervical, 12 thoracic, 5 lumbar, 5 fused sacral, 4 fused coccygeal) o T2-T12: innervate muscles individually, o Remaining spinal nerves join with adjacent nerves to form plexus: network of nerve branches Cervical (C1-C4): head ,neck, upper chest, and shoulders Brachial: (C5-T1): shoulder to fingers of hand Lumbar (L1-L4): abdomen, groin, antero-lateral thigh Sacral (L4-S4): posterior thigh, entire lower leg Skeleton: 80 bones for head, neck, trunk; appendicular skeleton: 126 for extremities o Provides protection for organs, support for soft tissues, framework of levers to which muscles are attached, fabrication of blood cells, and storage for minerals o Long bones: length exceeds thickness. Shaft surrounded with connective tissue sheath called periosteum (two layers: outer for muscular and tendon attachments, inner for signal for release of osteoblasts) called diaphysis with two ends called epiphyses o Made of collagen which increases in amount from resistance training o Ligaments maintain stability of all joints. o Structural classification of joints Type of connective tissue and presence of joint cavity distinguish them. Fibrous joints: no cavity, fibrous connective tissue (skull, radius/ulna) and little to no movement

Cartilaginous: united by cartilage, no joint cavity (ribs/sternum) Synovial: (most) have cavity which allows for movements restricted only by shapes of bones and soft tissues. Ends covered with articular cartilage Surrounded by articular or joint capsule of connective tissue Inner surface of joint capsule lined with synovial membrane, which secretes synovial fluid to lubricate joint and supply nutrients to articular cartilage Menisci: disks of cartilage to help absorb shock, increase stability, direct flow of synovial fluid, and increase joint contact area to decrease pressure. o Functional classification of joints