Exam 2 Flashcards
Which is a staple principle that should be in ALL training programs if the goal is improving
Progressive Overload
Which of the following would decrease performance over time?
Under training and overtraining
Given that the session would be inherently difficult, If we were to increase the intensity, what should happen to volume
Decrease
Overreaching is most associated with
Optimal physiological adaptations and performance
Optimal treatment of overtraining syndrome is….
reduced intensity and/or rest for weeks/months
What is Periodization?
The planned manipulation of training variables (loads, sets, and repetitions) order to maximize training adaptations to prevent the onset of overtraining syndrome
instensity and volume over a period of time
metacycles and blah blah ask lindsey
Humans are
homeothermic
* Internal body temperature regulated, nearly
constant despite environmental temperature
changes
Thermoregulation
- Thermoregulation: regulation of body
temperature around a physiological set point
Acclimation
short-term
adaptation to environmental
stressor (days/weeks)
Acclimatization
long-term
adaptation to environmental
stressor (months/years)
Volume and Intensity Relationship in Periodization
Volume decreases, while intensity increases
volume = reps x sets
more reps higher volume
Overtraining syndrome ASK LINDSEY
It looks different in everyone
accumulation of fatigue
High levels of fatigue
Decrease in performance
blood pressure, heart rate, sleep changing (poor)
never want to get to this
Overtraining
loss of benefits
injury
performance decreases
no additional improvements
Not all fatigue products of overtraining
Undertraining
minor physiological adaptation and no change in performance
Overreaching
Want to be here when chasing the gains
Dip in performance after training so you are able to adapt and become bigger strong and faster after
Optimizing Training Model on Slides STUDY GO TO IT
Excessive Training
Volume and intensity at an extreme
Volume and Intensity inverseley related when increases together there is negative effects
You wont be able to perform as well in a…..
hot enviorment than a cold enviorment
Why would an athlete take a beta blocker for performance
Archers use it
Enhance physical steadiness
The preoptic anterior hypothalamus POAH is our bodies thermostat?
True or False
True
Vasodilation occurs when we need to
Vasocontriction occurs when we need to
Vasodilation - Cool down
Vasocontriction - Warm up
Sweat contents Na and Cl can change as one becomes more fit? True or Flase
True - be able to retain
K or Potassium will stay the same or steady
Blood doping is defined by…..
Any means by which red blood cell count increases
Overtraining Syndrome Treatment and Prevention
CAUSES CORTISOL LEVELS TO RISE
Unexplained decrease in performance
Reduced intensity or rest and counseling to deal with stress
Prevention: Periodization Training Adequate caloric intake
Detraining
Loss of training induced adaptations
- Due to training reduction
Muscle endurance decreases quickly
Oxidative enzyme activity decreases by 40 - 60%
Muscle glycogen stores decrease by 40%
Brief Period is tapering
Long Period is detraining
Tapering
Reduction BEFORE competition (Recovery and Healing)
Leads to improved performance
Bed Rest
Decrease VO2max
Experiencing micro gravity
bone marrow density
skeletal muscle mass decrease
DECREASE IN EVERYTHING
Detraining in SPACE
Detraining in space may be beneficial in space
muscle mass and strength decrease
Stroke Volume increase
Total Blood Volume decrease
OVERTRAINING SYNDROME EFFECTS WHAT
Sympathetic Nervous System
Endocrine Responses
Neural and Endocrine Factors
Immune Responses
Inverted J Shaped Curve
Immune Function declines while Disease Suscepitbility increases
Detraining causes…
a decrease in most all aspects
Bed Rest
Decreases all aspects
Relationship between carbohydrates and glyogen
high carb diet increases glycogen and vise versa
Protein Reccomendations
0.8g per kg of body weight
Athletes should be eating more than this 1.2 - 1.7
1 - 6 % body weight loss in sweat common for athletes
Eating Disorders
Servere weight loss
Anorexia
cause mestrual Dysfunction
Female Athlete Triad
Eating + Menstrual + Bone mineral disorders
Seen with women in lean physique, low body weight and endurance sports
Ergogenic vs. Ergolytic
Ergogenic: work producing - placebo effect study works
Ergolytic: work decreasing
Ergogenic Aids are……
Performance Enhancing
FDA Oversight
Does not oversee supplements
FDA is allowed to take action against any adulterated or misbranded dietery supplement
Sport supplements are not good
High carbohydrate diet consistently improve
Time to exhaustion
It is possible for healthy athletes to gain a small amount of weight when increasing carbohydrate intake because
glycogen is stored with water
During Detraining muscle endurance changes partially due to a……. In oxidative enzyme activity
Decrease
The minimum daily protein recommendation for average healthy person is …… grams of protein per KG body weight
0.8 kg
For maximizing recovery, it is a good idea to ingest only 100% protein-containing foods within 2 hour following exercise
False
Retraining in space equals
Bed rest
After exercise your body is craving…..
Glycogen
Gold standard for drug testing and world anti doping code
Substance band if two out of three are met
Has the potential to enhance sports performance
Has the potential to harm the athletes
Violates the spirit of sports
Prohitbited Drugs
Stimulants
Anabolic steroids
Human growth hormone
Diuretics - helps drop weight
Beta - blockers - used for steadiness
Blood Doping
5 questions are on exam expert talk
Hitting the wall
Mile 18-22
When glycogen stores are depleted
were using glucose as primary metabolism and now run out so they had to switch to fat metabolism which made them hit the wall
Combat this by bringing carbohydrates while racing (powders, gels)
Too low glucose too low glyocgen
Decrease in Oxidtive enzyme activity
Bad
will decrease sports performance
will drop when detraining in the first two weeks
enzyme activity (low) means you cant bring out as much ATP
Glycenmic Index
ASK LINDSEY
Absorption to blood stream
higher fatty food will lower glycogen
Glycogen loading listen
Glycogen supercompensation
running empty then loading with carbs will result in rapid glycogen synthesis rate
post workout nutrition what is optimal
Bring in carbs and proteins post workout
Water, Hypotremia
water - rehydrate bodies
hyponatremia (feels like under hydrated) - condition where sodium runs low ( water will make it lower)
Specific to endurance sports
combat - rehydrate with electrolytes
supplmental questions know what they are used for who uses them
EPO - What kind of athlete would benefit from blood doping or EPO
Endurance sports
EPO increases red blood cells with blood doping
CODUCTION
If sit on bleachers you will feel the cold
CONVECTION
Heat all around???????
RADIATION
COMES FROM INFARED RAYS
EVAPORATION
HELPS COOL US AND SWEAT
INSULATION
LOTS OF CLOTHES ON WILL KEEP INSULATED
STRUCTURES in brain responsible for thermoregulation is
POAH
Brain to effect flow chart slide 11 Heat effect
Bicarbonate
buffer for enzyme removal
Heat cramps to heat exhaustion to
heat stroke (stop sweating, unconciousness and unable to heat body)
which one is the most intense
what leads to the next
Acute Overload
Always want to be in this
Double Blind Research Methods
When both participants are blind to what group they are in
