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asynchronous lectures Flashcards

1
Q

how does the body lose heat to cool down

A

vasodilation and sweating

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2
Q

how does the body decrease heat loss to warm up

A

vasoconstriction and shivering

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3
Q

who was alberto salazar and what was his importance

A

won a bunch of marathons in the 1980s and recorded the highest water loss during a marathon which was 3.7 L/Hr

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4
Q

4 ways heat is transferred

A
  1. radiation: radiated from a hot object to cooler object
  2. conduction: direct contact with something
  3. convection: air or water moves across our skin to make us feel warmer or cooler
  4. evaporation: sweating which makes the skin feel cooler as the process is occurring
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5
Q

what is the skins physiological response to heat

A

sweat glands secrete sweat to cool the skin

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6
Q

what is the cardiovascular systems physiological response to heat

A

blood vessels dilate, which dissipates heat to the environment

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7
Q

what is the urinary systems physiological response to heat

A

kidneys retain water to offset water loss

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8
Q

what is the endocrine systems physiological response to heat

A

fluid electrolyte hormones retain water and NaCl via the kidneys to offset sweat losses

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9
Q

strategy for acclimatization

A
  • spend more than 14 days exercising in the heat
  • options are to do less than 50% VO2 max for 90-100 min a day OR up to 70% VO2 max for 50-60 min a day
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10
Q

what are some early adaptations to acclimatization (6)

A
  • improved cardiovascular function
  • expanded plasma volume
  • ADH: retain body water
  • aldosterone: retain salt
  • decrease heart rate
  • redirection of cardiac output to skin and muscle
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11
Q

long lasting adaptations of acclimatization (4)

A
  • increased sweat sensitivity
  • decreased electrolytes in sweat
  • decreased skin blood flow
  • decreased competition between muscle and skin
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12
Q

peripheral chemoreceptors are located in the…

A

aorta and carotid arteries

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13
Q

phases of integrated regulation during exercise

A

PHASE 1: stimuli from cortex increases respiration
PHASE 2: after 20 seconds ventilation increases to reach steady state
PHASE 3: fine tuning of steady state ventilation through peripheral sensory feedback mechanisms

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14
Q

what is the onset of blood lactation accumulation

A

the point where VO2 is at the highest point without the increased blood lactate level
this point is at 4.0 mM/L

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15
Q

what is a normal value for the ventilatory equivalent

A

approx. 25 in adults

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16
Q

exercising in the cold depends mostly on

A

maintaining warm body
preventing local cold injury

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17
Q

nervous system response to exercise in the cold

A

sends efferent messages that maintain/alter body temperature and regulate cutaneous blood vessel responses

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18
Q

muscular system response to exercise in the cold

A

shivering produces internal metabolic heat

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19
Q

endocrine system response to exercise in the cold

A

fluid-electrolyte hormones retain water and NaCl via the kidneys to offset dehydration

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20
Q

cardiovascular system response to exercise in the cold

A

cutaneous blood vessels constrict, this retains heat in the body and maintains central blood volume and pressure

21
Q

what is shivering

A

rapid oscillation which is used to produce heat
we can produce 100 watts of heat at rest to maintain internal temperature

22
Q

Dr G has ___ numb fingertips from non freezing cold injury

A

8

23
Q

Health risks from the cold

A
  • frostbite
  • hypothermia
  • non-freezing cold injury
24
Q

key to cold performance

A

gradual, increased exposure and insulation

25
Q

cold induced vasodilation

A

increases in temperature and periodic warming of the fingers is because the body will vasodilate to hopefully prevent the loss of the fingers

26
Q

habituation

A

decreased response to repeated stimulus, less vasoconstriction, more blood flow/heat delivery to peripheral tissues

27
Q

exercising at altitude depends mostly on

A

improving blood oxygenation
preventing hypoxia-related mountain illnesses

28
Q

hypoxia

A

low oxygen in the blood

29
Q

nervous system response to exercising at altitude

A

sends efferent messages that maintain/alter blood gas and acid-base balance

30
Q

endocrine system response to exercising at altitude

A

fluid-electrolyte hormones retain water and NaCl via the kidneys to offset dehydration

31
Q

respiratory system response to exercising at altitude

A

VO2 max decreases

32
Q

cardiovascular system response to exercising at altitude

A

oxygen carrying capacity of the blood increases, cardiac muscle mass increases, chemoreceptor sensitivity increases

33
Q

muscular system response to exercising at altitude

A

respiratory muscles adapt to hypobaria, myoglobin levels in muscle increase

34
Q

urinary system response to exercising at altitude

A

kidneys retain water and NaCl to offset dehydration

35
Q

skeletal system response to exercising at altitude

A

red blood cell production increases in bone marrow

36
Q

medical conditions associated with altitude

A
  • acute mountain sickness
  • high altitude cerebral edema
  • high altitude pulmonary edema
  • high altitude flatus explusion
37
Q

strategies to perform at altitude

A
  • train at altitude
  • train low, sleep high
  • climb high, sleep low
38
Q

exercise at depth depends on

A

filling lung with air
preventing hypobaric injury

39
Q

endocrine system response to exercise in hyperbaria

A

conserve the freaking water ->ALWAYs

40
Q

cardiovascular system response to exercise in hyperbaria

A

pressure and volume receptors respond to underwater depths by altering blood pressure, heart rate, and cardiac output

41
Q

urinary system response to exercise in hyperbaria

A

kidneys are involved in fluid-electrolyte homeostasis

42
Q

breathing is stimulated by high ______ not low _____

A

blood CO2 & blood O2

43
Q

hyperventilation decreases blood ____

A

CO2

44
Q

what is decompression sickness

A

occurs from rapid ascent when nitrogen does not have time to be expired from lungs and instead is dissolved into blood

45
Q

how to train in heat

A

establish high level of aerobic fitness, acclimatize, HYDRATE

46
Q

how to train in cold

A

habituate (gradual increase), build up insulation (swimming), mission specific clothing

47
Q

how to train for altitude

A

gradual acclimatization, climb high, sleep low, progression

48
Q

Rule of 5s (6 points)

A
  • total lung capacity 5L (male)
  • total blood volume 5L (male)
  • resting cardiac output 5L/min (male)
  • resting a-vo2 difference 5ml O2/100 ml blood
  • difference between FIO2 and FEO2 air at rest 0.5 of 5%
  • caloric equivalent for oxygen 5 kcal/L O2

ex phys (15 decks)

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