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1
Q

in an experiment, which did the best,

A

diets consisting of only carbs, only protein, and a mixture of both

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2
Q

in classic glycogen loading, what is day 1

A

Day 1: exhaustive exercise

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3
Q

in classic glycogen loading, what is day 2 and 3

A

carb free diet

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4
Q

in classic glycogen loading, what is day 4,5 and 6

A

glycogen loading

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5
Q

in classic glycogen loading, what is day 7

A

the day of testing with exercise

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6
Q

modified glycogen test

A

only 3 days of glycogen loading and no exhaustive exercise or carb free days

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7
Q

people who exercise daily should get what percent of their diet from carbs

A

60-65%

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8
Q

for glycogen resynthesis, a person should..

A

eat foods high on the glycemic index (aka high sugars) best for results
–eat within 30 minutes of end of workout

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9
Q

glycogen synthasis peaks when

A

immediately after exercise

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10
Q

how many carbs should a person eat after exercise for ideal glycogen synthasis

A

30-40 grams

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11
Q

glycemic index

A

a measure of how quickly blood sugar levels (i.e. levels of glucose in the blood) rise after eating a particular type of food.

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12
Q

high on the list of glycemic index is

A

i. High on list: foods high in refined sugars
a. Sucrose
b. Glucose
c. White bread
d. Rice
e. potatoes

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13
Q

medium on the list of glycemic index is

A

ii. Medium of list: foods high in fibers
a. Fruits/fruit juices
b. Vegetables
c. Whole grains

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14
Q

low on the list of glycemic index is what

A

iii. Low on list: legumes
a. Milk
b. Fructose

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15
Q

a person with 400 grams glycogen has what in the muscle and what in the liver

A

a. 350gms are in the muscle, and 50gms are in the liver

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16
Q

what is RDA

A

recommended dietary allowances

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17
Q

for normal person protein RDA is

A

.8 gram per kilogram a day

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18
Q

for strength and power athletes, what is protein RDA

A

iv. Strength/power athletes: 1-2gms/kg protein

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19
Q

for endurance athletes what is protein RDA

A

1-1.5 grams per kilogram a day

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20
Q

whey. protein to carb ratio

A

vi. Whey and CHO = 1:4 ratio
a. Do in order to maximize protein anabolism post-workout
b. Carbs stimulate insulin, which helps protein be taken up by cells
c. Whey is found in milk

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21
Q

eating prior to exercise, negative effect?

A

i. A study comparing eating a solid meal versus eating a liquid meal (ex: Ensure) found that they were not any signs of GI tract disturbance with exercise

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22
Q

anabolic drugs

A

promote the growth of tissue, muscle
anabolic steroids, beta 2 agonists, HGH,

most abused drugs because of extra muscle benefit, mimic testosterone,

they decrease catabolic reactions (endurance athletes benefit by preventing from tissue breaking down from long term exercise, it increase red blood cells), has side effects (liver toxicity, abnormal effects in the heart, caused by when , how long, and multiple ones called stacking) not everyone is prone to these side effects,

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23
Q

anabolic steroids

A

mimic testosterone, most potent anabolics available.
potential damage to liver and heart

androgenic, male characteristics in women

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24
Q

beta 2 agonists

A

clenbuterol
decrease fat and potentially increase ffm muscle
stimulates epinephrine

used for treatment of obstructive pulmonary disorders, bronchia passageways close down, this drug dilates them

o High dosages of oral drugs have anabolic drugs, Clenbuterol is a potent lypolytic drug, used as a cutting agent, popular with bodybuilders, caused fat to decrease and tones it, taken in high amounts in animal industry to increase fat free mass, illegal in the U.S. except with veterinarians, if you were tested for clenbuterol and prove you never took the drug you would still be guilty if its in there its in there, not potent anabolic agent, its inexpensive, popular because its oral and cheap and easily sold online, side effects are high blood pressure muscle tremors and high heart rate, if someone has a specific problem they can make a petition to take the drug they need aka Asthma, Wada’s petitions: people can consume a drug orally or injected and they wont be able to detect it so it’s a way to get around the WADA system.

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25
Q

first steroid developed

A

Dianabol, athletes after 1960 began to start juicing, First group was Venice Beach Bodybuilders, then the first Team was the San Diego Chargers because of the strength coaches

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26
Q

HGH

A

main effect is bone growth and to a degree tissue, HGH doesn’t have the best anabolic effect, it has a potent lypolitic effect (decreases fat), Endogenous (what you produce inside), Exogenous (what you take from the outside), some people suffer from excessive HGH (acromagly) they are giants, large mandibles, and jaw: used clinically if kids have slow growth spurt, if an adult gets it they cant grow, people with acromyglia dye young due to cardiovascular problems, its expensive, it is very difficult to detect, athletes can challenge such testing in court of law.

big in baseball

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27
Q

testosterone precursors

A

a. DHEA (minimal effectiveness): is a precursor to androstenedione (aka “andro”), where an increase in andro increases the amount of testosterone produced
a. causes the body to increase its production of testosterone
b. Increases levels of blood lipids and fatty acids
c. Also increases female characteristics because testosterone produces a small amount of estradiol (precursor to estrogen)

o Anabolic steroids (best, for muscle mass, and most potent anabolic agents)
o HGH and Beta 2 Agonists (to some degree have anabolic effect, stronger lypolitic effect)
o Test Precursors (Andro very mild anabolic effect and limited effect/function as in ergogenic aid)

Popular during mcguire (he said he got big with andro and creatine), androtestendonic (Andro) and DHEA(no anabolic effect at all), this stimulates the production of testosterone, cholesterol converted to DHEA and then to Andro then to testosterone (cascade effect), cholesterol the precursor, studies show abut Andro: nothing happened! What happened though is that it caused test prod but most of it changed automatically to estradiol which in the long term could of caused female characteristics and so it also increased of LDL and Triglycerides and these are abnormal blood lipids called arthrogenic substances that cause heart problems. It used to be in OTC for cheap, Mcguire did not get big on Andro neither in creatine,

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28
Q

beta agonists

A

beta blockers

a. Decreases the effect of epinephrine
b. Reduces oxygen requirement for the heart
c. Slows down rate of contractions of heart, rate of breathing, decreases hand tremors
a. Was initially created for heart patients to treat cardiomyopathy
b. Taken by golfers, archery, and target shooting
i. Illegal to take only with these sports

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29
Q

diuretics

A

o Increases urine volume so water loss, alcohol and caffeine are diuretics, one could drop liters of water in little time, benefits people in the sports of weight related, is one of the most abused drugs, Urine is tested a lot, caffeine used to be illegal, if you increase the volume of urine and dilute the drugs taken in, diuretic is a method to beat drugs, even in business workers are tested for drug use, yellow urine = urea in it.

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30
Q

EPO erythropoietin

A

i. EPO is a hormone produced by the kidneys with a decrease in oxygen, causing red blood cells (RBCs) to be produced
a. Used to be used to treat anemia
ii. Leads to an increase in levels of hemoglobin
a. Good with aerobic exercise
b. Most abused by cross-country skiiers
blood doping illegal at all levels of competition
form of blood doping

Commercially synthesized in 1980s, Causes bone marrow to increase red blood cells → increases oxygen, Increases aerobic capacity, made for anemia

31
Q

caffeine

A

i. Increases FFA levels in the blood (good with long term exercise)
ii. Decreases perception of fatigue
iii. To break NCAA rules would have to have 6 cups of coffee in an hour and a half

large doses it increased the endurance, increases the fuel in the blood increases free fatty acid mobilization, people could pedal 30-40min longer, taken around 300mg of caffeine (3 ½ or four cups of coffee), no ergogenic effects from drinking coffee may have inhibiting effect but (caffeine pills have the beneficial effect), 6 large cups of coffee in a period 1-2 hour period to be considered banned, 2006 – taken off ban list by WADA because they didn’t want recreational coffee drinkers to be penalized, WATCHING → they test and if they see high flow of caffeine they can see caffeine amount in urine, banned at the NCAA, not banned at WADA. Pseudoephedrine common ingredient in allergy medicines. Pseudoephedrine is legal now.

32
Q

for ncaa how much caffeinie

A

6 cups in one hour

33
Q

Sodium Bicarbonate

A

o Alkaline buffer, Lactic acid causes pH in cell to drop; leads to fatigue, 7 neural and above is alkaline and below 7 is acid, normal cell ph is around 7.0 normal ph is 7.2 to 7.4, when cellular ph is dropped to 6 fatigue occurs so no muscle contraction, taken prior to exercise – raise cell pH to 7.5; pH then only dropped to 7.0, so fatigue is not induced and one can maintain intensity level of anaerobic exercise, many people develop GI problems, normal dose: ~300 mg/kg of body weight (a 70kilogram takes 21 grams), take ~90 minutes before exercise, 50-60% studies have found ergogenic effects, not banned by WADA, NCAA, etc. because it’s “found in medicine cabinets”, Good for anaerobic exercise Results: 400m: decrease time by 1-2 seconds, 800m: decrease time by 2-3 seconds (for trained athletes)

34
Q

creatine

A

d. Creatine
i. Legal at all levels of competition
ii. Found naturally in beef, pork, and salmon
iii. Conclusions about creatine monohydrate:
a. 4 to 5gms about 4-5x’s/day for 2 weeks:
a. Will increase CP in muscle by about 30%
i. Normally only have 10-20calories of it, so it would add about 6 calories
b. Conclusion: is NOT a significant amount with all exercises
c. MIGHT have some anabolic effects
d. Good with strength, power, and speed in competition
a. Best with weight lifting and short durations on a bike
b. With running: it MIGHT help but there’s no proof (adds water weight)

35
Q

Stimulants

A

amphetamines, epinephrine

i. Amphetamines can lead to a decrease in fear
ii. Used to decrease sensation of fatigue

o Increase threshold (increases probability of injury)
o No scientific evidence of increased ergogenic effect

36
Q

narcotics

A

pot, opium, nno benefit, ergolytic

37
Q

i. Upper respiratory tract

A

consists of the mouth, nose, and brachial tract (bronchial tube and trachea)

a. Ventilation (aka breathing)
b. Heats incoming air
a. Cold air causes constriction and makes it harder to breath
c. Adds moisture to incoming air
a. With low humidity mouth becomes dry because mucus membranes run out of water
d. Filtration to remove pollutants and particle matter in air

38
Q

ii. Lower respiratory tract:

A

consists of the alveolar sacs and ducts

a. Is where gas exchange occurs

39
Q

i. Anatomical dead space

A

Area where no gas exchange occurs
• Must overcome this space when breathing
• ADS - 1 lb = 1 mL DS

ALL OF UPPER RESP TRACT

40
Q

ii. Physiological dead space

A

ads + dead part of lower resp tract

41
Q

i. Vital capacity

A

max volume of air expired after max inspiration

a. 80% of total air volume
b. Functional part of the lungs

42
Q

ii. Residual lung volume (RLV

A

ii. Residual lung volume (RLV): volume of air remaining in lungs after max expiration
a. Non-functional part of lungs
b. 20% of total air volume

43
Q

iii. Total Lung Capacity

A

(TLC): VC + RLC

iv. Height is the most important factor in determining lung size
v. Ex: if you have 5 L of lung space, 4 L=VC and 1 L=RLV
vi. With age, VC decreases and RLV increases

44
Q

in rest, breathing is

A

a passive maneuver meaning diaphragm relaxes volume decreases pressure increases air is pushed out.

45
Q

in mild exercise breathing is

A

external intercostals pulls ribs and out and make increases the volume and pressure decreases and air comes in and so in expiration intern costals relax and air is pushed out.

46
Q

in heavy exercise breathing

A

: diaphragm, scalene in the chest, the trapezoids (neck), and external intercostals pull muscles and during expiration you have active muscular contraction from abs (rectus abdomis) pushing inwards and internal intercostals actively pushing the chest in

47
Q

pain in the sides while exercising

A

Because people who are untrained only use the diaphragm and the other muscles are not in shape. With more training the pain will go away

48
Q

Pulmonary disorders

A

2 categories, restrictive and obstructive

Restrictive diseases – when the lung volumes (VC) is much lower than expected; for a person in my age group may have 50% but 80% is unusually lower: Emphysema – alveoli looses their elasticity and reduces and reduces VC until not oxygen comes in to the blood and person dies. Obstructive Diseases – more prevalent, lung volume is in the normal range, however, Chronic Obstructive Pulmonary Diseases such as Asthma. Pollution may put more people at risk to this type of category. One can still participate in activities.

49
Q

Restrictive diseases

A

when the lung volumes (VC) is much lower than expected; for a person in my age group may have 50% but 80% is unusually lower: Emphysema – alveoli looses their elasticity and reduces and reduces VC until not oxygen comes in to the blood and person dies.

50
Q

Emphysema

A

restrictive

– alveoli looses their elasticity and reduces and reduces VC until not oxygen comes in to the blood and person dies.

51
Q

obstructive

A

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

52
Q

ventilation

A

is expire liters per minute or milliliters per minute, made up of the this two products

abbreviated V sub e = TV x RR
RR-breaths per minute
• TV=title volume (volume of air that comes out each breathe)

53
Q

how many ml in a L

A

• 1,000ml=1L

54
Q

nitrogen

A

inert gas, not consumed or produced

55
Q

ambient air pressure (at sea level)

A

159 mm hg

56
Q

pressure of air in alveoli

A

100 mm hg

57
Q

pressure of o2 in tissues

A

10-40 mm hg, • PO2 reflects the metabolic rate of the tissue

58
Q

positive bohr effect

A

caused by increase of Temp and decrease of Ph (shift to right), you increase the dissociation

59
Q

negative bohr effect

A

low temp (unusual only in hypothermia) and high ph, shift to the left. It strengthens bond. More difficult to dissociate and can cause problems at times.

b. Hyperventilation: get lightheaded due to lack of O2, but shifts curve to the left (because the amount of O2 isn’t increasing but the CO2 levels are decreasing)
i. Is a way to achieve a negative Bohr shift artificially

60
Q

when you hypervenelate

A

when you hyperventilate you raise blood PH. Why does one get lightheaded? Because there is not enough oxygen reaching the nervous system.
• When someone hyperventilates: the CO2 level rises, oxygen stays the same, but now you can hold your breath for longer since underwate

61
Q

males HB

A

a. Males: 15.5 gm Hb/100 mL blood (14-18gms)

below 14 anemic

62
Q

females HB

A

b. Females: 14 gm Hb/100 mL blood (12-16gms)

63
Q

each gram of hemoglobin HB combines with

A
  1. 34 ml of O2

a. Males: (15.5)(1.34)=20.8 mL O2/100 mL + 3 = 21.2

64
Q

arteries

A

i. Arteries: typically take blood away from the heart

a. Large diameter/thick wall

65
Q

veins

A

ii. Veins: typically takes blood towards the heart

a. Large diameter/thick wall

66
Q

capillaries

A

a. Small diameter/thin walls

b. Are analogous to alveolar sacs

67
Q

speed- blood vessel- fastest to slowest

A

arteries, veins, capillaries

68
Q

pressure blood vessel, highest to lowest

A

arteries, capillaries, veins

69
Q

electrocardiography (EKG

A

i. EKG: graphic image of electrical activity in the heart

70
Q

p wave

A

ii. P wave: atrial contraction

71
Q

qrs wave

A

ventricles contract/atria relax (repolarize

72
Q

t wave

A

iv. T wave: ventricles relax

73
Q

for every gram of glycogen how many of water

A

3

exercise science II (2 decks)

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