Exam 1- Anaerobic and Aerobic Adaptations Flashcards
How long does the phosphagen system last for?
3-15 sec
What is the phosphagen system?
ATP/Pcr
How much ATP is stored in muscle
2sec
How long does Pcr take to re-synthesize if completely depleted?
8 minutes
-2-5 if not completely depleted
How much glycogen is stored in the skeletal muscle?
400-500g (2000cal)
How many Atp does Anaerobic Glycolosis produce?
3 Atp
How long does it take for lactate to clear if sedentary?
60 min
How long does it take lactate to clear if active?
30 min
What time period is Glycolosis used for?
t after 30sec-30min
Where is glycolosis primarily utilized?
high intensity
mid intensity
intermittent team sports
What does the Cori Cycle do?
converts lactate to glucose as a fuel source
-taken from muscle
What are the byproducts of the Krebs Cycle?
1 ATP
1 FADH
3NADH
What makes up the Oxidative System?
Krebs Cycle and Electron Transport Chain
Where is the Oxidative System dominate?
greater than 3 minutes mod-low intensity
How many atp can the oxidative system create from one FFA?
106
What is the crossover concept?
Fat at lower intensities
CHO at higher
What is a hormone?
A chemical messenger secreted in one part of the body and used in another`
Is testosterone anabolic or catabolic?
Anabolic
Is cortisol anabolic or catabolic?
Catabolic
What is the lock and key theory?
receptors on SKM can take specific hormones
What are the 3 categories of Hormones
Steroid
Polypeptide
Amine
What is an example of a steroid hormone?
Testosterone
What is an example of a polypeptide hormone
Insulin
Amino Acids
What is an example of an Amine hormone?
Dopamine
What are androgens?
sex steroid hormones
Where are androgen receptors located?
fat? skm pancreas liver hypothalumus
How can you increase androgen creation?
Resistance Training
Androgen receptor volume can increase after….
1-2 heavy resistance training session
What does testosterone do?
promotes growth hormone
increases Lean body mass
increases strength
increases neurotransmitters
What type of training may not increase testosterone?
low volume high intensity
-does increase binding cites (receptors)
What can you do to increase test concentration?
Large muscle groups heavy resistance moderate/high volume short rest (30-60) 2 or more years training
What does growth hormone do?
decreases: glucose utilization INCREASES: fat oxidation fat utilization AA transport lipolysis protein synthesis collagen synthesis cartilage growth
When does growth hormone peak?
11pm-4am
What is IGF-1 and what does it do?
Insulin Growth Factor 1 is a byproduct of growth hormone it aids in the growth of muscle, bone, and tissure
What is a main effect of cortisol?
stimulates the conversion of amino acids to carbohydrates
What does cortisol increase
enzymes that break down protein
What does cortisol decrease?
protein synthesis
glycogenisis
immune cell function
Does cortisol have a greater effect on type 1 or 2 muscle fibers?
Type II
When is cortisol highest?
Waking hours
How can you counter cortisol in the morning?
increase carbs before workout
cho-insulin-glucose
–insulin counters cortisol
Added protein = increased IGF-1
What are the two main catecholomines?
Epinephrine
Norepeniphrine
Where does EPI come from?
Adrenals
Where does NE come from?
sympathetic nerve endings
What are the roles of catecholomines?
INCREASES: force production metabolic enzyme activities muscle contraction rate blood pressure energy availability vasodilation
What are the catacholomine adaptations to resistance training?
greater secretion during maximal exercise increase gy increase igf increase test one of first adaptations made
What are the neurological adaptations to anaerobic training?
Increased recruitment of prime movers
increased firing rate
increased synchronization of action potential
What are GTO’s
Golgi tendon organs protective mechanism senses stress on tendon inhibits contraction wears away with training
What are the CNS adaptations to anaerobic training?
increased motor cortex activity w/increased force
How are muscle recruited?
small to large type 1-2
What is selective recruitment?
bypass type 1 with training
What is the force velocity curve?
quicker to produce force with less drop off over time with training (see notes)
What is the stretch reflex?
rapid stretch to fast contraction (box jump)
What is cross education?
unilateral injury
training uninjured side offsets atrophy
What muscle type can you prime to oxidate?
Type IIa
What are the biochemical adaptations to anaerobic training?
INCREASED: mitochondrial volume w/type 1 training creatine kinase (speeds up phosphagen)
What are the Hypertrophy Adaptations?
INCREASE contractile proteins type I and II myofibrils Sarcoplasmic Reticulum buffering capacity
What are myofibrils?
where actin and myosin live
What does protein before bed not do?
impair growth hormone
change fat oxidation
What are the bone adaptations to anaerobic training?
bone growth
-varies with load variables
How does low-mod int change collagen content?
it doesnt
Does high intensity and full rom change collagen content?
yes
Why is training good for cartilage.
lacks own blood supply forces synovial fluid nutrients into joint
What does resistance training do to body fat?
decrease1-9%
What is overtraining
excessive frequency volume or intensity
What does overtraining result in?
fatigue illness and injury
What is overreaching?
short term overtraining
What are the psychological markers of overtraining?
decreased desire to train
decreased joy from training
What can overtraining boost
epi/ne
How can you check for increased muscle damage with overtraining?
creatine kinase
lactate dehydrogenase
myoglobin
interleikins
What are the acute responses to aerobic training?
increased heart rate and stroke volume
increased cappilorization
increased mitochondrial volume
What is the Q equation?
HR+strokevolume
What is cappilorization?
main site of h+ diffusion
faster removal of co2
What is the lactate shift attributed to ?
shift to type 2 muscle fibers
What can aerobic training change with the crosserver graph
shift to fats at higher int
