Exam 1- Anaerobic and Aerobic Adaptations

Question 1

How long does the phosphagen system last for?

Answer 1

3-15 sec

Question 2

What is the phosphagen system?

Answer 2

ATP/Pcr

Question 3

How much ATP is stored in muscle

Answer 3

2sec

Question 4

How long does Pcr take to re-synthesize if completely depleted?

Answer 4

8 minutes

-2-5 if not completely depleted

Question 5

How much glycogen is stored in the skeletal muscle?

Answer 5

400-500g (2000cal)

Question 6

How many Atp does Anaerobic Glycolosis produce?

Answer 6

3 Atp

Question 7

How long does it take for lactate to clear if sedentary?

Answer 7

60 min

Question 8

How long does it take lactate to clear if active?

Answer 8

30 min

Question 9

What time period is Glycolosis used for?

Answer 9

t after 30sec-30min

Question 10

Where is glycolosis primarily utilized?

Answer 10

high intensity
mid intensity
intermittent team sports

Question 11

What does the Cori Cycle do?

Answer 11

converts lactate to glucose as a fuel source

-taken from muscle

Question 12

What are the byproducts of the Krebs Cycle?

Answer 12

1 ATP
1 FADH
3NADH

Question 13

What makes up the Oxidative System?

Answer 13

Krebs Cycle and Electron Transport Chain

Question 14

Where is the Oxidative System dominate?

Answer 14

greater than 3 minutes mod-low intensity

Question 15

How many atp can the oxidative system create from one FFA?

Answer 15

106

Question 16

What is the crossover concept?

Answer 16

Fat at lower intensities

CHO at higher

Question 17

What is a hormone?

Answer 17

A chemical messenger secreted in one part of the body and used in another`

Question 18

Is testosterone anabolic or catabolic?

Answer 18

Anabolic

Question 19

Is cortisol anabolic or catabolic?

Answer 19

Catabolic

Question 20

What is the lock and key theory?

Answer 20

receptors on SKM can take specific hormones

Question 21

What are the 3 categories of Hormones

Answer 21

Steroid
Polypeptide
Amine

Question 22

What is an example of a steroid hormone?

Answer 22

Testosterone

Question 23

What is an example of a polypeptide hormone

Answer 23

Insulin

Amino Acids

Question 24

What is an example of an Amine hormone?

Answer 24

Dopamine

Question 25

What are androgens?

Answer 25

sex steroid hormones

Question 26

Where are androgen receptors located?

Answer 26

``` fat? skm pancreas liver hypothalumus ```

Question 27

How can you increase androgen creation?

Answer 27

Resistance Training

Question 28

Androgen receptor volume can increase after....

Answer 28

1-2 heavy resistance training session

Question 29

What does testosterone do?

Answer 29

promotes growth hormone increases Lean body mass increases strength increases neurotransmitters

Question 30

What type of training may not increase testosterone?

Answer 30

low volume high intensity | -does increase binding cites (receptors)

Question 31

What can you do to increase test concentration?

Answer 31

``` Large muscle groups heavy resistance moderate/high volume short rest (30-60) 2 or more years training ```

Question 32

What does growth hormone do?

Answer 32

``` decreases: glucose utilization INCREASES: fat oxidation fat utilization AA transport lipolysis protein synthesis collagen synthesis cartilage growth ```

Question 33

When does growth hormone peak?

Answer 33

11pm-4am

Question 34

What is IGF-1 and what does it do?

Answer 34

Insulin Growth Factor 1 is a byproduct of growth hormone it aids in the growth of muscle, bone, and tissure

Question 35

What is a main effect of cortisol?

Answer 35

stimulates the conversion of amino acids to carbohydrates

Question 36

What does cortisol increase

Answer 36

enzymes that break down protein

Question 37

What does cortisol decrease?

Answer 37

protein synthesis glycogenisis immune cell function

Question 38

Does cortisol have a greater effect on type 1 or 2 muscle fibers?

Answer 38

Type II

Question 39

When is cortisol highest?

Answer 39

Waking hours

Question 40

How can you counter cortisol in the morning?

Answer 40

increase carbs before workout cho-insulin-glucose --insulin counters cortisol Added protein = increased IGF-1

Question 41

What are the two main catecholomines?

Answer 41

Epinephrine | Norepeniphrine

Question 42

Where does EPI come from?

Answer 42

Adrenals

Question 43

Where does NE come from?

Answer 43

sympathetic nerve endings

Question 44

What are the roles of catecholomines?

Answer 44

``` INCREASES: force production metabolic enzyme activities muscle contraction rate blood pressure energy availability vasodilation ```

Question 45

What are the catacholomine adaptations to resistance training?

Answer 45

``` greater secretion during maximal exercise increase gy increase igf increase test one of first adaptations made ```

Question 46

What are the neurological adaptations to anaerobic training?

Answer 46

Increased recruitment of prime movers increased firing rate increased synchronization of action potential

Question 47

What are GTO's

Answer 47

``` Golgi tendon organs protective mechanism senses stress on tendon inhibits contraction wears away with training ```

Question 48

What are the CNS adaptations to anaerobic training?

Answer 48

increased motor cortex activity w/increased force

Question 49

How are muscle recruited?

Answer 49

small to large type 1-2

Question 50

What is selective recruitment?

Answer 50

bypass type 1 with training

Question 51

What is the force velocity curve?

Answer 51

quicker to produce force with less drop off over time with training (see notes)

Question 52

What is the stretch reflex?

Answer 52

rapid stretch to fast contraction (box jump)

Question 53

What is cross education?

Answer 53

unilateral injury | training uninjured side offsets atrophy

Question 54

What muscle type can you prime to oxidate?

Answer 54

Type IIa

Question 55

What are the biochemical adaptations to anaerobic training?

Answer 55

``` INCREASED: mitochondrial volume w/type 1 training creatine kinase (speeds up phosphagen) ```

Question 56

What are the Hypertrophy Adaptations?

Answer 56

``` INCREASE contractile proteins type I and II myofibrils Sarcoplasmic Reticulum buffering capacity ```

Question 57

What are myofibrils?

Answer 57

where actin and myosin live

Question 58

What does protein before bed not do?

Answer 58

impair growth hormone | change fat oxidation

Question 59

What are the bone adaptations to anaerobic training?

Answer 59

bone growth | -varies with load variables

Question 60

How does low-mod int change collagen content?

Answer 60

it doesnt

Question 61

Does high intensity and full rom change collagen content?

Answer 61

yes

Question 62

Why is training good for cartilage.

Answer 62

lacks own blood supply forces synovial fluid nutrients into joint

Question 63

What does resistance training do to body fat?

Answer 63

decrease1-9%

Question 64

What is overtraining

Answer 64

excessive frequency volume or intensity

Question 65

What does overtraining result in?

Answer 65

fatigue illness and injury

Question 66

What is overreaching?

Answer 66

short term overtraining

Question 67

What are the psychological markers of overtraining?

Answer 67

decreased desire to train | decreased joy from training

Question 68

What can overtraining boost

Answer 68

epi/ne

Question 69

How can you check for increased muscle damage with overtraining?

Answer 69

creatine kinase lactate dehydrogenase myoglobin interleikins

Question 70

What are the acute responses to aerobic training?

Answer 70

increased heart rate and stroke volume increased cappilorization increased mitochondrial volume

Question 71

What is the Q equation?

Answer 71

HR+strokevolume

Question 72

What is cappilorization?

Answer 72

main site of h+ diffusion | faster removal of co2

Question 73

What is the lactate shift attributed to ?

Answer 73

shift to type 2 muscle fibers

Question 74

What can aerobic training change with the crosserver graph

Answer 74

shift to fats at higher int