Contents
INTRODUCTION
A View from the Past
PART ONE
EXERCISE PHYSIOLOGY
SECTION 1 Nutrition: The Base for Human Performance
CHAPTER 1
Carbohydrates, Lipids, and Proteins
PART 1 • CARBOHYDRATES
Carbohydrate Kinds and Sources
Recommended Carbohydrate Intake
Carbohydrates’ Role in the Body
Carbohydrate Dynamics During Physical Activity
PART 2 • LIPIDS
Lipid Characteristics
Lipid Kinds and Sources
Recommended Lipid Intake
Lipid Dynamics in Physical Activity
PART 3 • PROTEINS
About Protein
Protein Categories
Recommended Protein Intake
Protein’s Role in the Body
Protein Metabolism Dynamics
Nitrogen Balance
Protein Dynamics During Physical Activity
CHAPTER 2
Vitamins, Minerals, and Water
PART 1 • VITAMINS
About Vitamins
Vitamin Types
Vitamins’ Role in the Body
Defining Nutrient Needs: Dietary Reference Intakes
Vitamin Antioxidant Role
Vitamin-Rich Food Sources
Physical Activity, Free Radicals, and Antioxidants
Does Vitamin Supplementation Provide a Competitive Edge?
PART 2 • MINERALS
Mineral Essentials
Mineral Functions
Calcium
Female Athlete Triad
Male Athlete Triad
Phosphorus
Magnesium
Iron
Sodium, Potassium, and Chlorine
Minerals and Exercise Performance
PART 3 • WATER
The Body’s Water Content
Water’s Functions
Water Balance: Intake Versus Output
Physical Activity and Water Requirements
CHAPTER 3
Optimal Nutrition for Physical Activity
Nutrient Intake Among the Physically Active
Good Nutrition Essentials
Dietary Guidelines for Americans
Physical Activity and Food Intake
Precompetition Meal
Liquid Meals and Prepackaged Nutrition Bars, Powders, and Drinks
Carbohydrate Feedings Prior to, During, and in Recovery from Physical Activity
High-Glycemic Foods’ Possible Role in Obesity
Foods’ Insulin Index
Glucose Feedings, Electrolytes, and Water Uptake
SECTION 2 Energy for Physical Activity
CHAPTER 4
Food’s Energy Value
Measuring Food’s Energy Content
Food’s Gross Energy Value
Food’s Net Energy Value
Calculating a Meal’s Energy Value
CHAPTER 5
Introduction to Energy Transfer
Energy: The Capacity for Work
Energy Interconversions
Biologic Work in Humans
Enzymes and Coenzymes: Energy Release Rate Alteration
Hydrolysis and Condensation: The Basis for Digestion and Synthesis
CHAPTER 6
Energy Transfer in the Body
PART 1 • PHOSPHATE BOND ENERGY
Adenosine Triphosphate: The Energy Currency
Phosphocreatine: The Energy Reservoir
Cellular Oxidation
Oxygen’s Role in Energy Metabolism
PART 2 • ENERGY RELEASE FROM MACRONUTRIENTS
Energy Release from Carbohydrate
Energy Release from Lipid
Energy Release from Protein
The Metabolic Mill: Interrelationships Among Carbohydrate, Lipid, and Protein Metabolism
CHAPTER 7
Energy Transfer During Physical Activity
Immediate Energy: The Adenosine Triphosphate-Phosphocreatine System
Short-Term Energy: The Glycolytic (Lactate-Forming) System
Long-Term Energy: The Aerobic System
Physical Activity Energy Spectrum
Recovery Oxygen Uptake
CHAPTER 8
Measuring Energy Expenditure
Measuring the Body’s Heat Production
Doubly Labeled Water Technique
Respiratory Quotient
Respiratory Exchange Ratio
CHAPTER 9
Energy Expenditure During Rest and Physical Activity
PART 1 • ENERGY EXPENDITURE AT REST
Basal and Resting Metabolic Rate
Metabolic Size Concept
Metabolic Rate: Age and Sex Comparisons
Five Factors That Affect TDEE
PART 2 • ENERGY EXPENDITURE DURING PHYSICAL ACTIVITY
Energy Expenditure Classification for Physical Activities
The MET
Average Daily Energy Expenditure Rates
Energy Cost of Household, Industrial, and Recreational Activities
Body Mass Influence
Heart Rate to Estimate Energy Expenditure
CHAPTER 10
Energy Expenditure During Walking, Jogging, Running, and Swimming
Human Movement Efficiency and Economy
Human Movement Efficiency
Human Movement Economy
Running Energy Expenditure
Swimming
CHAPTER 11
Individual Differences and Measuring Energy Capacities
Metabolic Capacity and Exercise Performance: Specificity Versus Generality
Overview: Exercise Energy Transfer Capacity
Anaerobic Function Physiologic and Performance Tests
Anaerobic Energy Transfer: The Immediate and Short-Term Energy Systems
Anaerobic Energy Transfer: The Short-Term Glycolytic (Lactate-Forming) Energy System
Aerobic Energy Transfer: The Long-Term Energy System
SECTION 3 Aerobic Energy Delivery and Use
CHAPTER 12
Pulmonary Structure and Function
Ventilation Anatomy
Ventilation Mechanics
Inspiratory and Expiratory Dynamics
Lung Volumes and Capacities
Lung Function, Aerobic Fitness, and Physical Performance
Pulmonary Ventilation
Variations from Normal Breathing Patterns
The Respiratory Tract During Cold-Weather Physical Activity
CHAPTER 13
Gas Exchange and Transport
PART 1 • GAS PARTIAL PRESSURE, MOVEMENT, AND EXCHANGE
Respired Gas Concentrations and Partial Pressures
Gas Movement in Air and Fluids
Gas Exchange in the Lungs and Tissues
PART 2 • OXYGEN TRANSPORT IN BLOOD
Oxygen Transport in Physical Solution
Oxygen Transport in Hemoglobin
Po 2 in the Lungs
Po 2 in the Tissues
PART 3 • CARBON DIOXIDE TRANSPORT IN BLOOD
Carbon Dioxide Transport in Physical Solution
Carbon Dioxide Transport as Bicarbonate
Carbon Dioxide Transport in Hb
CHAPTER 14
Pulmonary Ventilation Dynamics
PART 1 • PULMONARY VENTILATION
Ventilatory Control
Ventilatory Regulation During Physical Activity
PART 2 • PULMONARY VENTILATION DURING PHYSICAL ACTIVITY
Ventilation and Energy Demands During Physical Activity
Oxygen Cost of Breathing
Does Ventilation Limit Aerobic Power and Endurance Performance?
PART 3 • ACID-BASE REGULATION
Buffering
Intense Physical Activity Effects
CHAPTER 15
The Cardiovascular System
Cardiovascular System Components
Hypertension
Blood Pressure Response to Physical Activity
Heart’s Blood Supply
Myocardial Metabolism
CHAPTER 16
Cardiovascular Regulation and Integration
Intrinsic Heart Rate Regulation
Extrinsic Regulation of Heart Rate and Circulation
Blood Redistribution
Integrative Responses During Physical Activity
Physical Activity After Cardiac Transplantation
CHAPTER 17
Cardiovascular Dynamics During Physical Activity
Measuring Cardiac Output
Cardiac Output at Rest
Cardiac Output During Physical Activity
Cardiac Output Distribution
Cardiac Output and Oxygen Transport
Cardiovascular Adjustments to Upper-Body Exercise
CHAPTER 18
Skeletal Muscle Structure and Function
Skeletal Muscle Gross Structure
Skeletal Muscle Ultrastructure
Chemical and Mechanical Events During Muscle Action and Relaxation
Muscle Fiber Type
CHAPTER 19
Neural Control and Human Movement
Neuromotor System Organization
Nerve Supply to Muscle
Proprioceptors: Specialized Receptors in Muscles, Tendons, and Joints
CHAPTER 20
The Endocrine System: Organization and Acute and Chronic Responses to Physical Activity
Endocrine System Overview
Endocrine System Organization
Resting and Exercise-Induced Endocrine Secretions
Exercise Training and Endocrine Function
Resistance Training and Endocrine Function
Opioid Peptides and Physical Activity
Physical Activity and Immune Function
PART TWO
APPLIED EXERCISE PHYSIOLOGY
SECTION 4 Enhancing Energy Transfer Capacity
CHAPTER 21
Training for Anaerobic and Aerobic Power
Exercise Training Principles
How Training Impacts the Anaerobic Energy Systems
Anaerobic System Changes with Training
How Training Impacts the Aerobic System
Seven Factors Affecting Aerobic Training Responses
Tracking Aerobic Fitness Improvements
Maintaining Aerobic Fitness Gains
Training Methods
Overtraining Considerations
Physical Activity and Exercise Training During Pregnancy
CHAPTER 22
Muscular Strength: Training Muscles to Become Stronger
PART 1 • STRENGTH MEASUREMENT AND RESISTANCE TRAINING
Muscular Strength Development Roots in Antiquity
Resistance Training Objectives
Muscle Strength Measurement
Gender Differences in Muscle Strength
Training Muscles to Become Stronger
PART 2 • RESISTANCE TRAINING: STRUCTURAL AND FUNCTIONAL ADAPTATIONS
Neural and Muscular Adaptations Impact Strength Improvements
Comparative Male and Female Training Responses
Detraining Effects on Muscle
Resistance Training and Metabolic Stress
Circuit Resistance Training
Muscle Soreness and Stiffness
CHAPTER 23
Special Aids to Exercise Training and Performance
An Increasing Challenge to Fair Competition
On the Horizon
PART 1 • PHARMACOLOGIC AGENTS FOR ERGOGENIC EFFECTS
Anabolic Steroids
Structure and Action
Clenbuterol and Other β2-Adrenergic Agonists
Other Adrenergic Agonists
Growth Hormone: Genetic Engineering Now Common in Sports
Dehydroepiandrosterone
Androstenedione: Benign Prohormone Nutritional Supplement or Potentially Harmful Drug?
Amino Acid Supplementation
Amphetamines
Caffeine
Ginseng and Ephedrine
Buffering Solutions
Anticortisol Compounds: Glutamine and Phosphatidylserine
β-Hydroxy-β-Methylbutyrate
PART 2 • NONPHARMACOLOGIC APPROACHES FOR ERGOGENIC EFFECTS
Red Blood Cell Reinfusion—Blood Doping
Hormonal Blood Boosting (EPO)
Warm-Up (Preliminary Exercise)
Oxygen Inhalation (Hyperoxia)
Modifying Carbohydrate Intake
Chromium
Creatine
Medium-Chain Triacylglycerols
Pyruvate
SECTION 5 Exercise Performance and Environmental Stress
CHAPTER 24
Physical Activity at Medium and High Altitude
Altitude Stressors
Oxygen Loading at Altitude
Acclimatization
Metabolic, Physiologic, and Exercise Capacity at Altitude
Altitude Training and Sea-Level Performance
Combined Altitude Stay with Low-Altitude Training
CHAPTER 25
Exercise and Thermal Stress
Weather Versus Climate: Time as a Factor
PART 1 • THERMOREGULATION MECHANISMS
Thermal Balance
Hypothalamic Temperature Regulation
Thermoregulation in Cold Stress
Thermoregulation During Heat Loss
How Clothing Impacts Thermoregulation
PART 2 • THERMOREGULATION AND ENVIRONMENTAL HEAT STRESS DURING PHYSICAL ACTIVITY
Physical Activity in the Heat
Rehydration and Hyperhydration to Maintain Fluid Balance
Factors That Modify Heat Tolerance
Complications from Excessive Heat Stress
PART 3 • THERMOREGULATION AND ENVIRONMENTAL COLD STRESS DURING PHYSICAL ACTIVITY
Physical Activity in the Cold
Cold Acclimatization
How Cold Is Too Cold?
CHAPTER 26
Sport Diving
Diving History: Antiquity to the Present
Pressure-Volume Relationships and Diving Depth
Snorkeling and Breath-Hold Diving
Scuba Diving
Special Problems Breathing Gases at High Pressures
Dives to Exceptional Depths: Mixed-Gas Diving
Underwater Swimming Energy Cost
CHAPTER 27
Microgravity: The Last Frontier
The Weightless Environment
The International Space Station’s 20th Anniversary
Aerospace Physiology and Medicine Historical Overview
Spaceflight Physiology
Countermeasure Strategies
Overview of Physiologic Responses to Spaceflight
NASA’s Ambitious Vision for Future Space Exploration
Practical Benefits from Space Biology Research
Final Words
SECTION 6 Body Composition, Energy Balance, and Weight Control
CHAPTER 28
Body Composition Assessment
Four Limitations in Using the Weight-for-Height Tables
Overweight, Overfat, and Obesity Prevalence
The Body Mass Index: A Popular but Imprecise Clinical Standard
Modeling Human Body Composition
Common Techniques to Assess Body Composition
Average Percentage Body Fat
How to Determine Goal Body Mass
Looking to a Brighter Future
CHAPTER 29
Physique, Performance, and Physical Activity
Physique Status in Champion Athletes
Body Composition in 100-Year-Old Males and Females
CHAPTER 30
Overweight, Overfatness (Obesity), and Weight Control
PART 1 • OBESITY
Historical Perspective
Obesity Remains a Global Epidemic
Increased Body Fat: A Progressive Long-Term Process
Physical Inactivity: A Crucial Component for Excessive Fat Accumulation
Excessive Body Fat’s Health Risks
Criteria for Excessive Body Fat: How Fat Is Too Fat?
PART 2 • WEIGHT CONTROL PRIMARY PRINCIPLES INVOLVE DIET AND PHYSICAL ACTIVITY
Energy Balance: Input Versus Output
Dieting for Weight Control
Factors That Impact Weight Loss
Increase Physical Activity for Weight Control
Regular Physical Activity’s Effectiveness
Weight Loss Recommendations for Wrestlers and Power Athletes
Gaining Weight: The Competitive Athlete’s Dilemma
SECTION 7 Exercise, Successful Aging, and Disease Prevention
CHAPTER 31
Physical Activity, Health, and Aging
The Graying of America
The New Gerontology
PART 1 • PHYSICAL ACTIVITY IN THE POPULATION
Physical Activity Epidemiology
PART 2 • AGING AND PHYSIOLOGIC FUNCTION
Age Trends
Trainability and Age
PART 3 • PHYSICAL ACTIVITY, HEALTH, AND LONGEVITY
Physical Activity, Health, and Longevity
Regular Moderate Physical Activity Benefits
PART 4 • CARDIOVASCULAR DISEASES
CHD Links to Cellular Level Alterations
CHD Risk Factors
CHAPTER 32
Clinical Exercise Physiology for Cancer, Cardiovascular, and Pulmonary Rehabilitation
The Exercise Physiologist in the Clinical Setting
Training and Certification Programs for Professional Exercise Physiologists
Clinical Applications of Exercise Physiology to Diverse Diseases and Disorders
Oncology
Cardiovascular Diseases
Cardiac Disease Assessment
Stress Test Protocols
Cardiovascular Disease and Exercise Capacity
Prescribing PA and Exercise
Cardiac Rehabilitation
Pulmonary Diseases
PA and Asthma
Neuromuscular Diseases, Disabilities, and Disorders
Renal Disease
Cognitive/Emotional Diseases and Disorders
SECTION 8 On the Horizon
CHAPTER 33
Molecular Biology: New Vista for Exercise Physiology in Health, Disease, and Performance
PART 1 • MOLECULAR BIOLOGY HISTORICAL TOUR
Revolution in the Biologic Sciences
The Human Genome
Nucleic Acids
How DNA Replicates
Protein Synthesis: Transcription and Translation
Mutations
PART 2 • NEW HORIZONS IN MOLECULAR BIOLOGY
Medically Related Research
Electrophoresis and Gel Transfer Methods
Gene Editing
PART 3 • HUMAN PERFORMANCE RESEARCH
The Future Is Now
Index