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Nutrition and Physical Performance > Chapter 8 > Flashcards

Chapter 8 Flashcards

1
Q

Adaptation to training is governed by 3 principles

A

Overload
Specificity
Reversibility

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2
Q

Weight training increase

A

Force generating capacity and muscle size

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3
Q

Training regimen must be carefully chosen to

A

Maximize strength with minimal mass gain

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4
Q

Training aims at increasing what proteins

A

Actin and myosin

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5
Q

Low force -low velocity training train which type of muscles first ?

A

Type 1 fibers

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6
Q

Low force -low velocity training train typeI fibers and exception is

A

When type I fibers are fatigued/damaged from other training, then type II will be recruited

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7
Q

Increases muscle size is

A

~ increase cross sectional area

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8
Q

Measurable increase in muscle size ban be seen after

A

~ 15 training sessions

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9
Q

When training for speed muscle mass

A

Increases

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10
Q

When training for speed , anaerobic capacity

A

Increases

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11
Q

When training for speed muscle ATP /Pcr

A

Unchanged

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12
Q

When training for speed key glycolytic enzymes such as phosphofructokinase

A

Increase

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13
Q

When training for speed buffering capacity

A

Increases

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14
Q

When training for speed proportions of fiber types in terms of number of fibers

A

Unchanged

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15
Q

When training for speed proportion of fiber types by weight or size

A

Does change

Enlargement of type II fibers

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16
Q

Sprint training changes

A

Muscle - enzyme activity

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17
Q

Sprint training changes

A

Muscle - enzyme activity

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18
Q

Sprint training changes muscle-enzyme activity these changes are —-dependent

A

Stimulus

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19
Q

T/F

In sprint training, enzymes for anaerobic metabolism can increase

A

T

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20
Q

Elite middle distance needs

A

High capacity lactate production

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21
Q

In training for middle distance what needs to be increased

A

Glycolytic rate limiting step

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22
Q

Enzymes to produce glucose from glycogen

A

Glycogen phosphorylase
Phosphofructokinase
Lactate dehydrogenase

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23
Q

Use of FA as fuel is determined by

A

Rate of delivery to the muscle

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24
Q

What is one of the most important endurance adaptations

A

Capacity to use FAs as fuel

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25
Q

Acts as small store of O2 for times of high demand

A

Myoglobin

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26
Q

The most important function in endurance athletes

A

Diffusion of O2 Within the muscle cell

27
Q

T/F?

Aerobic-enzyme activity and max. respiratory capacity is higher by 2-3x in trained athletes

A

T

28
Q

T/F

Enzyme activity increases with even small amounts of training

A

T

29
Q

What is the function of endurance training on intramuscular level of TAG

A

Increases

30
Q

Effect of endurance training on rate of muscle glycogen

A

Decreases it 😳

31
Q

T/F

Myofibrils can be rebuilt with a different type of myosin

A

T

32
Q

T/F

Unused muscled dont adapt

A

T

33
Q

Passive stretch induce

A

Muscle enlargement

34
Q

In passive stretch mechanical load must be included to activate

A

Signaling pathways of ribosomal machinery and transcription of genes

35
Q

Activation of this signaling pathway appears crucial in increasing protein synthesis following resistance exercise

A

MTor

36
Q

Over-training syndrome

A

Under-performance in spite of continued/ increased training

37
Q

Over-reaching is

A

Temporary with full recovery or performance improvement tin a few days

38
Q

Over-reaching may be related to

A

Insufficient recovery of muscle glycogen or exercise induce muscle damage

39
Q

T/F

Heavy training makes one less susceptible to infection

A

F

40
Q

T/F

2-6 times more likely to upper respiratory infection in long distance runners

A

T

41
Q

Increase in circulating leukocyte amount related to

A

Intensity/duration of exercise

42
Q

Hormonal change effect with strenuous exercise

A

Adrenaline
Cortisol
Growth hormone
Prolactin

43
Q

T/F

Phagocytic neutrophils activated during strenuous axe rise but have diminished killing ability for many hours

A

T

44
Q

T/F

NK cells increase during exercise but drop to < 1/2 normal levels for some hours

A

T

45
Q

Normal level of NK cells return after

A

24 hrs

46
Q

High training loads are associated with chronic

A

Immunodepression

47
Q

T/F

Overreaching for > 10 days may result in chronically depressed immune function

A

F

> 6 days

48
Q

T/F

Training adaptations are reversible

A

T

49
Q

What can prevent or slow detraining

A

Short periods of high intensity training

50
Q

T/F

High fat diets may improve capacity to oxidize FFA in well trained athletes

A

T

51
Q

T/F

Low CHO training may have stress hormone responses that cancel benefits

A

T

52
Q

T/F

Antioxidant are produced by normal aerobic metabolism

A

T

53
Q

Singlet O2 has a pair of electron with

A

Opposite spins

54
Q

Antioxidants prevent H abstraction from

A

FA side chains

55
Q

Antioxidants bind to metal ion catalysts to

A

Prevent initiation of free radical reactions

56
Q

Low molecular weight substances that act as free radical scavengers

A

Vitamin A, C, E
Carotenoids - beta carotine
Plant polyphenol

57
Q

What are the plant polyphenols

A 
Tea
Wine 
Fruit
Vegetables 
Flavonoids -subgroup
58
Q

What are the advantages of ROS and RNS ?

A

Moderate levels of ROS are essential to optimal force production in muscle

Also a signaling mechanism

59
Q

In heavy smokers high —–and —–intake increases incidence of lung cancer

A

Vitamin E

beta-Carotine

60
Q

T/F

High dose of antioxidants inhibit apoptosis

A

T

61
Q

Vitamin A in pregnant women causes

A

Birth defects

62
Q

Vitamin E can impair absorption of

A

Vitamin A and K

63
Q

NSAIDs Studies show a post exercise suppression of

A

Creatine kinase response

64
Q

T/F?

NSAIDs are recommended to treat symptoms of muscle damage

A

F

NOT recommended

Nutrition and Physical Performance (17 decks)

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