Exam 2 Flashcards
Anabolic Androgenic Steroids
“to build up” and “sex steroids”; testosterone; combined with adequate protein and hard training can be a dangerous shortcut to muscle building and performance
Steroid Side Effects
possible liver dysfunction, possible CV problems (increases bad cholesterol), increased aggression, deeper voice/more body hair/menstrual dysfunction/morphologies in children for women; decreased natural testosterone/testicular atrophy/breast tissue for men
Delayed Onset Muscle Soreness
the sensation of discomfort or pain in the skeletal muscles; normally increases in intensity in the first 24 hours after exercise
Aetiology of Exercise-Induced Muscle Damage
Unaccustomed exercise/especially with eccentric contractions; ultrastructural damage occurs to contractile and connective tissue; Intracellular protein leakage (CrK, myoglobin)
Mechanical Stress Inducing DOMS
disruption in the contractile apparatus; actual tearing of the muscle fibers
Metabolic Stress Inducing DOMS
Reduced ATP synthesis, calcium leakage, waste product accumulation; inhibits excitation-contraction coupling, breaks down phospholipids in the cell membrane, and the muscle fiber self destructs; all of this damage then causes pain response by nerve afferents
Acute Inflammatory Response to Exercise
breakup of muscle leads to macrophages/immune/inflammatory response into damaged tissue; breakdown of necrotic tissue; repair and regeneration
Eccentric Contraction’s Affects on DOMs
causes a larger response over time; increase in myoglobin concentration (72 hours later), increase in soreness, increase in creatine kinase, increase in circumference, decrease in ROM, decreased maximal voluntary contraction
Proposed Sequence of Events fir DOMS
neutrophil accumulation, release of lysosomal enzymes, macrophage accumulation, increase size of lesion, signs of regeneration, soreness sensation (lactic acid buildup is not involved!!)
Cytokines (DOMS)
mediate and regulate inflammation
Impaired Recovery (DOMS)
inflammatory response (soreness), muscular dysfunction, limitations on subsequent exercise, increased physiological responses
Repeated bout Effect
physical conditioning results in an adaptation such that all indicators of damage are reduced following repeated bouts of exercise; decreased sensation of soreness; repair and degeneration leads to strengthening; present up to 6 weeks post exercise without soreness (no longer get DOMS)
Assessment of Exercise-Induced Muscle Damage
perceived soreness, muscle function decreased, myofibril protein influx, oxidative damage, inflammatory markers, immune cell counts increase, antioxidant levels
Possible Treatment for DOMS
acupuncture, NSAIDS, massage, stretching, cryotherapy; ice bath
What is an Optimal Diet?
30% fat, 40-60% CHO, 10-20% protein; supplies required nutrients in adequate amounts for tissue maintenance, repair, and growth without food (energy) intake
Goals for an Optimal Training Diet
provides caloric and nutrient requirements, incorporates nutritional practices that promote good health, achieves and maintains optimal body composition, promotes recovery from training sessions for physiological adaptations, determines body’s responses to pre-competition fuel and fluid intake requirements
Carbohydrate as a Nutrient
provides energy, particularly during high-intensity exercise; our body’s preferred source of energy; most efficient and allows for anaerobic metabolism; regulates fat and protein metabolism; exclusive energy source for the nervous system; synthesized into muscle and liver glycogen
“Popcorn Ball” Analogy
glycogen; a bunch of glucoses stuck together; how we store CHO; allows us to efficiently store glucose without dehydrating the body;
Simple Carbohydrates
elevates blood glucose levels; relies on insulin to move in to cells; doesn’t require much breakdown to become glucose; when intake exceeds usage, stored within the cells as fats; simply glucose
Complex Carbohydrates
requires more time to break down; produces a smaller and slower rise in blood glucose; might have other stuff like vitamins, fiber, and minerals; has less impact on blood lipid levels;
High Glycemic Index foods
simple sugars; much larger change in blood levels; more insulin is required and blood glucose levels increase; takes more than 6 hours to come back to resting glucose levels; “the crash”; very low glucose levels 5 hours after high intake; not good to have before a competition;
Reactive Hypoglycemia
after high intake of simple sugars (high glycemic); there is a crash into hypoglycemia due to insulin overshooting in levels
Low Glycemic Index Foods
requires 3 hours to come back to resting glucose levels; will release glucose more slowly and steadily, which leads to more suitable after meal blood glucose readings; digest and absorb at a slow rate to provide a steady supply of slow release glucose during prolonged exercise
Recommended Intake of CHO (untrained)
3-5 g of CHO/kg of body weight/day;
Recommended Intake of CHO (trained)
6-10g of CHO/kg of body weight/day
Intake of CHO recommendations after Exercise
50-70g of moderate to high glycemic index CHO each hour post-exercise to optimize glycogen replenishment; 1.5 g/kg during the first 30 minutes and then every 2 hours for 4-6 hours
%Energy Supplied by CHO during different intensities
proportional to at what % of VO2 max someone is at; the higher the intensity the more the CHO utilization; also, the higher the intensity the longer it takes for CHO% used to come back down
CHO stores in the body
12kcal in blood, 400kcal in liver, 1600kcal in muscle; muscle glycogen can not leave the muscle and is only used in contraction;
Fatigue
inability to maintain desired intensity; can be caused by hypoglycemia and/or muscle glycogen depletion;
Liver Glycogen Replenishment
can be replenished in 12-24 hours; can be replenished 5-7% per hour
Muscle Glycogen Replenishment
can be replenished in 24-48;
Pre-Exercise CHO intake
should be ingested greater than 60 minutes before OR 5 minutes before; ingesting 15-60 minutes before could cause reactive-hypoglycemia
During Exercise CHO Intake
60 g CHO hourly to enhance high intensity endurance performance
Ergogenic Properties of CHO
muscle glycogen loading may delay onset of fatigue; maintaining normal blood glucose levels may allow the muscles to obtain more energy from blood glucose; spares liver and muscle glycogen reserves; good for activities over 1 hour
Pre-Competition Meals: General
includes foods high in CHO and relatively low in lipids and proteins;; consume three hours prior to event; individualize meal; should maximize muscle/liver glycogen storage and provide glucose for intestinal absorption during activity;
Three Goals for Pre-Competition Meal
contain 150-300g of CHO (3-5g per kg in either solid or liquid form); consumed 1-4 hours before exercise with complete digestion and absorption; contain low fat and fiber to facilitate gastric emptying
Personalizing Pre-Competition Meal
consider athlete’s food preference, psychological set of competition, and digestibility of foods (CHO is easier to digest)
Classical CHO Loading
day 1- glycogen depleting workout; 2/3/4- diet high in protein and fat and low in CHO; 5/6/7- increase in CHO, 70% of diet
Tapering/Contemporary CHO Loading
Day 1- 1.5 hours of exercise at 75% VO2 max; 2/3/4 normal diet of 50% carbs; 5/6/7- increase in CHO to 70% of diet; days 2-7 gradually taper exercise time but maintain normal diet
Limitations of CHO feeding
at an intensity of 60-80% VO2 max postpones fatigue 15-30 minutes (but doesn’t prevent fatigue)
Fluids with CHO
ingesting fluid before and during exercise minimizes detrimental effects of dehydration on CV dynamics; adding CHO provides additional glucose energy; spares muscle glycogen
Protein and Training
adding protein to CHOO (1:3 or 1:4 ratio) may increase endurance performance and promote glycogen synthesis; builds fat free muscle mass; diets exceeding 2.0g/kg provides no extra benefit
Strength Athlete Protein Recommendation
1.4-1.8g per kg of body weight;
Endurance Athlete Protein Recommendation
1.2-1.4g per kg of body weight
Liquid Meals
offer well-balanced nutritive value, contributes to fluid needs, is absorbed rapidly, and leaves little residue in the GI tract; can be implemented to supplement caloric intake; practical approach during high energy output phases of training
Nutrition Powders
10-50g of protein per serving; contains vitamins, minerals, and other dietary supplements; should not substitute for regular food
Recovery From Exercise/Nutrition
1.2 g CHO/kg during the first 30 mins, then every 2 hours; muscle glycogen stores replenish at about 5-7%/hour;
Ejection Fraction
the percentage of blood pumped out of the heart/ beat; about 60% at rest; allows for an increase in stroke volume during exercise by just increasing this percentage and not necessarily bring in more blood; 90% at maximal Exercise
Ejection Fraction Equation
Stroke Volume/ End Diastolic Volume
Stroke Volume Equation
End Diastolic Volume - End Systolic Volume
Heart Rate Adaptation to Endurance Training
resting HR decreases, submax HR decreases (because SV goes up); also VO2 max has increased; as we get more fit, the same workload causes HR to decrease; max HR stays the same; parasympathetic system dominates as fitness increases
Stroke Volume Adaptation to Training
SV increases at same workload; restring stroke volume increases; submaximal and maximal SV increases; this is because there is more filling, so more volume is pumped out; the only factor that changes the max CO
VO2 relationship to CO
As Vo2 increases, CO increases
Other CV Adaptations
increased left ventricular volume, increased coronary blood flow, increased max CO; increased VO2; increased mitochondria count
Left Ventricular Volume Adaptation
pressure overload and volume overload; pressure- strength training increases BP and how forceful the heart pumps so muscular wall increases; volume- increasing the amount of blood so the left chamber gets larger
CO Adaptation
max HR doesn’t increase, so only max SV increases; as more blood is being pumped, the more oxygen there is available for aerobic training; if we can deliver more blood, we can make more energy aerobically saving us from anaerobic
Effect of Environment Temperature
can increase HR from 10-20bpm for the same intensity because some of our blood is going to transport blood to cool us off; thus not all of it is helping us in exercise;
3 physiological mechanisms increasing SV during exercise
Enhanced cardiac filling in diastole; neurohormonal influences causes an increase in contractility; training adaptations increase blood volume and reduces resistance to blood flow in peripheral tissues
How much can stroke volume improve?
70-120mL
Oxygen in veins/arteries during exercise
oxygen difference between the arteries and veins increases as exercise increases
Blood Volume
if fully dilated, 20L; but we only hold 5
Anatomical Review
heart, aorta, arteries, arterioles (most important! dilation and direction of blood flow is determined), capillaries; arteries have elastin in their walls so they can fill up and come back to original shape
Blood flow to body at rest
mostly muscle, liver, kidneys, and brain; about 4% heart
Blood flow to Body at Exercise
almost all to muscle! only 1-4% to vital organs
Typical Resting and Maximal Cardiac Output
5 L/min at rest; 22L/min at max
Blood Flow
a function of change in pressure divided by resistance;
Volume of Blood Flow
relates directly to the pressure gradient between the two ends of the vessels and inversely to the resistance encountered to fluid flow
Highest Pressure of Blood
left ventricle and aorta
Lowest Pressure of Blood
right atrium and superior vena cava
Poiseuille’s Law
expresses the general relationship among pressure differential, resistance, and flow; pressure gradient x vessel radius / vessel length x viscosity; VESSEL RADIUS is most important; vascular tone increases as radius decreases
Sympathetic Neurotransmitters
epinephrine/norepinephrine; can result in vasoconstriction or vasodilation depending on the type of concentration of receptors
Pre-Capillary Sphincters
as these open, we get a perfusion of blood to muscles; during exercise we open up blood vessels to increase amount of flow
Effect of Exercise on Blood Flow
any increase in energy expenditure requires rapid adjustments in blood flow that impact the entire CV system; arterioles of active muscles dilate while vessels to tissues constrict;
Local Control of Blood Flow
decreased tissue O2 supply stimulates vasodilation in skeletal/cardiac muscle; also increases in temperature, H+, Co2, adenosine, and metabolites keeps vessels open to working muscle; overrides sympathetic nervous system
Mean Arterial Pressure
overall average pressure (how hard your heart is working); MAP = DBP + .33 (SBP-DBP)
Highest BP to lowest among various exercise
two leg heavy load leg press, two arm curl heavy load, aerobic exercise, rest
Total Blood Volume
4-6 Liters (exercisers have more blood)
Oxygen Carrying Capacity
hemoglobin has an affinity for O2 and is critical to the oxygen carrying capacity of blood; males have 150g Hb/L, females have 130g Hb/L of blood; each gram of Hb carries 1.34 mL of O2; .2 L of O2 used per min
Plasma
Can be pushed out and pulled back into the vessel (while the blood cells stay in the vessels) to get different amounts of hemoconcentration; water is 92% of plasma; other 8% is glucose, fats, plasma proteins (responsible for osmotic pressure); BP pushes some fluid out, but plasma proteins draw it back in
Blood Volume and Exercise
blood volume goes down slightly in response to exercise because of sweat; also, higher BP forces fluid into the interstitial space
Hemoconcentration and Exercise
the solid phase becomes more concentrated during exercise; this is due to the liquid phase being pushed out
Hematocrit and Exercise
% of RBCs in whole blood; increases with exercise
Oxygen Carrying Capacity and Exercise
stays the same, but per liter oxygen carrying capacity goes up; this is due to the higher % hematocrit;
Blood Doping
if we can get more red blood cells into the blood, we can carry more oxygen if our activity is huge for aerobic metabolism; it works if you keep the RBCs alive before injecting them; you can also use eurythropoetin to increase production of RBCs
Blood Chronic Adaptations to Exercise
you get more blood in your system as you train (both fluid AND cells); but you make slightly more plasma than cells, which can lead to athletic anemia
Athletic Anemia
making more fluid than cells, so hematocrit comes up low; however, it is not clinical because they have more blood cells as well, but the percentage of blood cells in the fluid is lower
Training
the net summation of the adaptations induced by regular exercise bouts for what you desire to get as a result
Overload
submitting a system of the body to loads greater than what it is used to; progressive overload is continuing to increase overload over time
Specificity
training for the activity you will be performing;
Reversibility
use it or lose it; if you don’t have a maintenance program, you lose strength you gained previously; our gains are reversible
Hard/Easy Principle
there is such a thing as overtraining; you adapt a lot in your recovery time; don’t push yourself every single day; your body can break
Rate of Improvement
based on intensity; intensity dictates rate of improvement; higher intensity = higher rate; but the higher the intensity the greater the risk of injury
Individualization
response to training is unique to the individual; genetically determined; both early and late responders; the exact same training in two different people will get better at different degrees and at different times
Interval Training
repeated bouts of exercise interspersed with some kind of exercise; you do more total work at a higher overall intensity and you can train for longer bouts of higher intensity
Interval Training Guidelines: Intensity and length of the Work Interval
the energy system dictates the intensity and work interval; ask what energy system is being used, and if that system is effective for the activity the individual wants to train for;
Review: Time intervals for three different metabolic systems
ATP-CP: 0-30 sec
Anaerobic Glycolysis: 30sec-2min
Aerobic Metabolism: 2min-end of exercise (anytime)
Interval Training Guidelines: Length of Rest Time (Recovery)
HR method (age group dependent; when HR gets down under a certain percentage of max HR, exercise can begin again); higher the intenstiy of the work interval, the longer the rest; but for longer bouts of exercise the intensity is less (intensity dictates duration), so recovery can go down in length
Interval Training Guidelines: Type of Rest/Recovery
Dependent on Energy System; ATP/CP- rest recovery (you need to replenish ATP via CP); Anaerobic Glycolysis- active recovery (by pumping more blood, you have a chance to flush out lactic acid; allows you to not have to go through ATP/CP again); Aerobic- rest recovery
