1 Flashcards
glycogen reserves last for how long
1,000 calories, 10 miles
in long duration exercise is it better to eat before
yes, fuel reserves can get depleted
difference between liquid and solid meals before exercise
no difference
does eating before exercise make a difference
no
research shows mixed diet of 50% carbs and protein lasts for
2 hrs
high carb diet lasts how long
3 hrs, best for endurance
for every gram of glycogen how many grams of water do you store
3
when is the best time to resynthesize after exercising
right after. high glyximic index foods, 50+ g carbs within an hour
glycemic index
provides a measure of how quickly blood sugar levels (i.e. levels of glucose in the blood) rise after eating a particular type of food. The effects that different foods have on blood sugar levels vary considerably, glucose sugar, white flour, potatoes and rice (low is milk, legumes, fruits)
recommended amount of protein
.8 gram per kilo
atkins
high fat and protein diet, low in carbs,
ergogenic
improves performance, could be OTC drugs,food, technique
ergolytic
something that inhibits or deters performance
anabolic drugs
build up tissue, anabolic agents-mimic testosterone-first dianabal (1950s) late
wada- world anti doping association. 0 leagues being tested by the. You shouldn’t test your own people
problems rlated to cardiovascular system and liver
steroids, HGH, beta agonists, testosterone precursors
HGH human growth hormone
anabolic agent, mimics hgh in body,baseball
• increases fat mobilization and burning
• slows glucose and amino acid breakdown
• pituitary hormone-causes growth of bones/cartilage, have from birth…?
• very minimal on growth of muscles compared to steroids
• problems-acromegaly-excessive amounts of HGH as an adult
•
classic loading
eliminate exhausting exercise, and fat protein diet.load up on carbs
how many calories to gain pound of muscle
2500
beta 2 agonists
(anabolic agent) used for the treatment of pulmonary disorders. dilates bronchia passageways, large amount has anabolic effect
amphetamines
increase threshold, increases probability of injury
mimic epinephrine (adrenilin)
• May decrease perceptions of pain or fatigue
• No proven ergogenic benefits
EPO
erythopotein, synthesized in the 80s. causes bone marrow to increase red blood cell (increases aroebic ability and oxygen
caffeine
- Most abused drug in the world
- About 400mg helps open ended cycling to mobilize free fatty acid from the blank tissue-increase amount of energy available
- Coffee seems to offset-use pure pills
- Psychological benefit-perceive things to be easier, don’t feel as tired
- Banned at NCAA, not banned at Olympics/WODA
stimulant, large doses increase endurance, increases fuel in blood-increases free fatty acid mobilization. more than 6 cups in 2 hour period banned (by NCAA but not WADA)
beta agonists
mimics epinephrine
• effective at reducing fat and increasing FFM
• very cheap, can buy on internet, ingest orally
• illegal and banned unless have waiver
ph above 7 is
alkaline
ph below 7 is
acid
sodium bicarbonate
alkaline buffer, 300 mg per kg, reduces lactic acid
• Alkaline buffer
• Only benefits anaerobic exercise
• Anaerobic exercise builds lactic acid which cause cell Ph to go down
• SB acts as an alkaline booster and boosts Ph up to 7.5 from normally 7
o 6.2-6.3 when fatigue sets in
• Tests have proven benefits
• Need about 300 mg/kg body weight approx 90 min before activity
• Negatives:
o Can cause stomach problems-GI (gastronal intestinal)
o Not everyone gets benefits
• Not banned at any levels
vital capacity VC
max amount of air you can expire after a max inspiration (the functional part of the lung, what you have control over)-
80% TLC
residual lung volume RLV
the air that stays in your lungs after exhaling
20% TLC
total lung capacity
the sum of VC and RLV.
restrictive diseases
when the lung volume VC is much lower than expected
emphysema
alveoli lose their elasticity, reduces VC till person cant get oxygen
normal breathing is how many breaths in a minute
10 to 15
normal adults should consume what % cal from CHO
• Normal adults should consume 45-65% cal from CHO, o Normal US diet 50% CHO—need to up to around 65% CHO when training consectutively
glycogen storage in liver
Liver stores approx 100g (400 cal)
glycogen storage in muscle
Muscle stores approx 400g (1600 cal)
protein needed for endurance athlete
o 1-2 g/kg for endurance type athletes because of catabolic (break down fuel) effect of exercising
steroids
- Androgenic=increases male sex characteristics + anabolic=increase muscle mass
- Mimic testosterone
- Increases RBC-red blood cells-
- causes betaheart and liver problems-detox
- psychological effects-aggression, etc…more
- stimulates protein synthesis and muscle protein content
testosterone precursors
androstenedione (andro)=immediate precursor hormone between DHEA and testosterone, aids the liver in synthesizing other steroid hormones– not substitutes, precursors
• use precursors to increase the amounts of testosterone produced
• no conclusive evidence supports this belief
• andor to testos to estradiol…?
• increases amounts of abnormal blood lipids-triglycerides LDL
ephedrine
similar to amphetamine
• Increase heart rate, blood pressure and cardiac output
creatine monohydrate
- 4-5 g – 4-5 x/day for 2 weeks
- Increase CP levels about 20%
- Universal benefit found- repetitive sprint cycling
- anaerobic—only good for short term all out exercises
- shown to have some anabolic effects
- effects fall off as soon as you stop
- causes weight gains-could negatively affect running
- Not banned—technically a food-comes from protein sources
diuretics
increase urine output
• used to lose quick water weight
• used to mask drug use-water down piss
narcotics
o Cocaine, marijuana, herion, etc
• Cocaine is ergolytic (reduces performance)-causes a dramatic decrease in glycogen
o No ergo effects proven
o Least abused
upper respiratory tract
o Upper respiratory tract=facilitates ventilation…? • mouth, nose, trachea, bronchial tubes • Warms incoming air • Cold air constricts brachia • Adds moisture to incoming air • VE and filtration-particulate matter
lower respiratory tract
where gas exchange occurs
• alveolar sacs + ducts
Anatomical dead space ADS
Area where no gas exchange occurs
• Must overcome this space when breathing
• ADS - 1 lb = 1 mL DS
dead space per pound
1 ml
physiological dead space
portion of alveolar volume with poor tissue regional perfusion
• PDS=ADS + unused alveoli
• Normal person PDS and ADS are equal
true or false, lung volumes are a limiting factor in exercise performance
false,
Lung volumes are rarely a limiting factor of exercise performance
effect of age on TLC
no change
effect of age on VC
VC decreases with age
effect of age on RLV
age increases RLV
ventilation abbreviated as
V sub e
ventilation=
abbreviated V sub e = TV x RR
RR-breaths per minute
• TV=title volume (volume of air that comes out each breathe)
obstructive diseases
Volumes are normal, but speed of inhalation and exhalation limited
• Unable to ventilate air because bronchial passage way closed down
• Asthma, bronchitis-not constant like emphysema
• 1-3 sec should be able to get out 80-90% of lung volume
COPD- chronic obstructive pulmonary disease- asthma also bronchitis. Lung volumes normal, but ability to blow air in and out rapidly is inhibited.
People with COPD can be very athletic and control problems with inhalers etc
ozone has a destructive effect on lungs, people consciously reduce depth of breathing because of pain etc. Rate then increased
restrictive diseases
Low volumes
• Emphysema-parts in lungs constrict and lungs get small making it hard for fresh oxygen to get in
severely decreased Vital Capacity than predicted from height and weight (functional part of lung) Emphysema- alveoli loses function
physiological dead space (PDS)=ADS+any unused alveoli for young healthy person ADS and PDS are equal, no difference. But for someone with emphysema, pds much higher than ads
nitrogen is a (blank) gas
Inert gas-neither consumed or produced
percentages of gases in atmosphere
- O2=20.93%
- N2=0.03%
- CO2=79.04%
pressure of ambient air
159 mm hg
pressure of air in alveoli
100mm hg
pressure of o2 in tissues
10-40 mm hg, • PO2 reflects the metabolic rate of the tissue
positive bohr effect
easier to dissociate oxygen
o Temperature increase (exercise); Ph decrease (lactic)
o Hyperventilation-level of CO2 dissolved in plasma goes down, so amount of carbonic acid goes down, which reduces the amount of alkaline buffers and increases pH, causing a R + bohr shift
negative bohr effect
harder to disassociate O2, stronger bond
o Temperature decrease; Ph increase
hemoglobin in men
- Males carry 10% more O2 per unit of blood
- Males - (14-18 gm/100mL blood) - avg. 15.5g
- Female (12-16 gm/100mL blood) - avg. 14.0g
Hematocrit
solid, cell mass, almost all RBC
plasma
liquid part of blood
average human has how much blood
5 liters
breakdown of plasma and hermatocrit %s
- Males: 55% plasma, 45% hematocrit
* Females: 62% plasma, 38% hematocrit
pressure in artery
• PO2=100 and PCO2= 40 mm Hg before entering muscle tissue
pressure in veins
• PO2=40-50 and PCO2=46 mm Hg
endurance athletes clot slower or faster
slower
advil does what
slows clotting, doesnt thin blood
arteries
transfer oxygenated blood away from heart; transport vessels
• Thick wall, large diameter, muscular
veins
not quite as thick as arteries, but large and muscular
• Large diameter blood vessel, semi-thick wall
• Unit directional=Have valves so blood can only go one way
• Furthest away from heart
capillaries
facilitate gas and nutrient exchange
• very thin walled, small
speed of cap, veins etc
• 1. Artery, 2 Veins, 3 Capillaries
pressure of capillaries, veins arteries
1.Artery, 2. Capillaries, 3. Veins
• Marfant’s syndrome
people who are tall with long limbs have weaknesses in connective tissue that predispose them to anuerisms
