exam 3 Flashcards
1
Q
maximum force or tension generated by a muscle group or muscle
A
muscular strength
2
Q
a term used to describe the integrated status of muscular strength, endurance, power and hypertrophy
A
muscular fitness
3
Q
rate of performing work: force x velocity
moving load as fast as possible through a range of motion
A
muscular power
4
Q
metric for aerobic exercise
A
VO2max
5
Q
metric for resistance training
A
1-RM
6
Q
problem with RPE in resistance training
A
not as linear relationship between RPE and HR than with aerobic training
7
Q
resistance training recommendations
A
involve all major muscle groups
at least 1 set
8-12 reps
2 days/weeks
8
Q
what is the most important factor in developing strength
A
INTENSITY (force)
9
Q
most important factor in developing muscle endurance and muscle mass
A
Total training volume
10
Q
repetition range for muscle hypertrophy
A
6-20
11
Q
repetitions for muscular power
A
3-6 reps as fast as possible
12
Q
repetitions for muscular endurance
A
lighter loads with 15-25 reps
13
Q
when strength is expressed as ____ ____ _______ _______ the sex differences dissipate
A
% of muscle area
using strength/kg LBM
14
Q
a system or tissue must be exercised at a level beyond which it is accustomed in order for a training adaptation to occur
A
overload principle
15
Q
what is the training effect
A
the adaptation of the tissue to the overload
16
Q
overload/workload is determined by combination of the following:
A
mode intensity duration frequency rate of progression
17
Q
specific exercises elicit specific adaptation, which are reflected in specific training effects
A
specificity principle definition
18
Q
specificity of high-intensity, lower-repetition weight training
A
muscular strength
19
Q
specificity of low-intensity, high-repetition
A
muscular endurance
20
Q
continuous, submaximal stress results in large adaptations in _____ metabolic pathway
A
aerobic with much less adaptation in the glycolytic pathway
21
Q
physiologic and metabolic adaptations are ______ to the muscles engaged in the training
A
specific
22
Q
what is task-related specificity
A
gains made in one type of activity do not transfer well to other activities
23
Q
peripheral adaptations
A
adaptations local to the muscle
eg. oxidative capacity
24
Q
central adaptations
A
changes in blood volume, cardiac function, hemoglobin concentration, etc
25
_______ adaptations are highly task-specific
peripheral
26
the degree of adaptation transfer to other activities depends on what?
the degree/pattern of motor unit recruitment among the activities
27
____ adaptations do not transfer well
Peripheral
28
benefits of cross-training
period of rest/recovery for overworked muscles and CT
reduces likelihood of overuse injury
train accessory tissues and reduce the risk of injury associated with muscle imbalances
psychological benefit
29
what must exercise prescription consider
initial fitness level
the possibility of adjustment of the original prescription to account for the actual response of the exercise load aka= individualized
30
Reversibility principle
adjustments to exercise training are transient and reversible upon cessation or reduction of training
31
when does a return to pre levels of cardiorespiratory and muscular adaptations occur after cessation of training
around 10 weeks
32
higher cardiorespiratory fitness correlates to
lower rates of morbidity and mortality from all causes
33
For athletes the ACSM guidelines can be ....
a good starting point but FITT are not right
34
physical fitness definition
the ability to carry out daily tasks with vigor and alertness without undue fatigue and with ample energy to enjoy leisure pursuits and to meet unforeseen emergencies
35
Max HR is best measured _____
directly
36
Max HR estimation calculations (2 of them)
220-age
| 208 - (.7 x age)
37
HHR =
Max HR - resting HR
38
VO2R=
VO2 max- resting VO2 (3.5 ml.kg.min)
39
subtract ____ from the age-predicted HR max when swimming or arm ergometry
13
40
Frequency Recommendations for Aerobic Exercise
at least 3 days/week
| >5 for moderate or >3 for vigorous or combination
41
Intensity Recommendations for Aerobic Exercise
Moderate (40-59% HRR) and Vigorous (60-89% HRR)
| light to moderate intensity can be beneficial in deconditioned individuals
42
Time Recommendations for Aerobic Exercise
30-60 min/ day for moderate activity (>150 min/week)
20-60 min/day of vigorous activity (>75 min/week)
or combination
less than 20 can be beneficial for deconditioned or sedentary individuals
43
Type Recommendations for Aerobic Exercise
a mixed type using multiple muscle groups
44
Volume Recommendations for Aerobic Exercise
> or equal to 500-1000 METS per week
| 150min/week or 1000 kcal/week of moderate activity
45
Pattern Recommendations for Aerobic Exercise
any duration of exercise is considered beneficial: less sitting is the message
46
Moderate exercise (%HRR, RPE and words)
40-49% HRR, 12-13 RPE, fairly light to somewhat hard, some difficulty with words
47
Vigorous Intensity (%HRR, RPE and words)
60-89% HRR, 14-17 RPE, somewhat hard to very hard
| limited to short phrases
48
if only light to moderate exercise is done how many days/week should exercise occur
> or equal to 5 days/week
49
too much intensity and too much frequency =
increased risk for injury or other maladaptive complication
50
good exercise prescription is ____ and ______
systematic and individualized
51
Purpose of exercise prescription
enhance physical fitness
promote health by reducing risks for chronic disease
promoting safety during participation
treatment or alleviation of disease or illness
52
volume of exercise=
product of frequency intensity and time and equals METS
53
what should occur after initial exercise prescription
monitoring and modification
54
using RPE to set exercise intensity
find the RPE that goes along with target HR
55
when to use RPE for setting exercise intensity
when the absolute HR during exercise is altered due to medication
use RPE 12-13, moderate intensity since the HR and VO2 relationship has been altered
56
adults tend to self- select and RPE of ___ while athletes tend to self-select an RPE of ____
12-13 versus 12-14
57
if RPE doesn't match the target HR for moderate intensity ( ex. 45% of HRR with an RPE of 17) what do you do?
find a HR that produces RPE of 12-13
58
total work =
frequency x duration
59
what might be preferred at the beginning of exercise prescription
shout bouts of frequent exercise
60
increasing the duration in the initial 4-6 weeks
increase duration 5-10 minutes every 1-2 weeks
61
what should you avoid with exercise prescription progression
abrupt changes that lead to significant muscle soreness or injury
62
what is a major attraction of HITT
the short duration and decreased total time/week but still seeing the same improvement in insulin sensitivity and cardiorespiratory fitness
63
HITT definition
intense and brief bouts of exercise that elicit > or equal to 80% HRR
defined as vigorous but not all out
64
Sprint-Interval Training (SIT) definition
very brief bouts but they are all-out
65
Moderate-intensity interval training or interval -walking training
repeated cycles of slow and fast walking
fast walking around 70% HRR or slow walking around 63% HRR
more time is required for this but it is available to most individuals
66
Moderate Intensity Continuous training (MICT) definition
the term for the traditional moderate intensity
| 30 min, 5 days/week > or equal to 150 min per week
67
VO2 max in HIIT and SIT
greater increases or comparable with VO2max compared to MICT
68
interval training adaptations
greater use of fat vs carbs as a fuel source for submax exercise, contributes to greater performance
skeletal muscle mitochondrial changes
increased capillary density (takes longer to manifest)
reduce insulin resistance
diabetes help to reduce insulin resistance, improve VO2, body comp and glycemic control
69
MICT is superior than HIIT and SIT for
```
increasing skeletal muscle capillary density
and safety (especially for arrhythmia and sudden cardiac events)
```
70
a term used to integrate muscular strength, endurance, power and hypertrophy, needed for ADLs
muscular fitness
71
many aerobic activities used to develop cardiorespiratory fitness have little to no effect on ____ especially in the
muscular strength/endurance, UE
72
when do muscles increase in strength according to the overload principle
when they are worked close to its maximal force-generating capacity
73
strength improvements are governed by
intensity of overload
74
eccentric advantage
greatest strength improvement, supramaximal force can be achieved
75
spotters are needed with
eccentric workouts, free weight usage
76
benefit of isokinetic exercise
maximum force is achieved through full range of motion, progress easy to monitor
77
benefit of plyometric work
their is a sport and power focus, invokes stretch reflex
78
benefit of isometric (static) training
utilized in rehabilitation to maintain strength and limit muscle atrophy during immobilization
79
as long as intensity is maintained but frequency is decreased, generally how long can you maintain your gains in aerobic capacity or muscular strength
12-15 weeks
80
measurement for muscular strength
1-RM with proper form
81
resistance training recommendations 2018 physical activity guidelines
at least 1 set of 8-12 repetitions at least 2 days/week
82
high intensity resistance training
1-RM to 6-RM (>80-85% 1 RM)
83
moderately high resistance training for healthy individuals is considered (the recommendation for apparently healthy individuals who wish to increase mm strength and endurance)
8-12 reps at 60-80% of 1-RM
84
what intensity can novice lifters perform at
60-70% 1-RM at 8-12 repetitions
85
older frail individuals or sedentary individuals starting a resistance training program.... the intensity
40-50% of 1RM with greater number of repetitions
86
repetitions for strength
10-15
87
what intensity of resistance training will you see robust gains in hypertrophy and strength
60-80% of 1-RM
88
experienced lifters can lift at what % of 1-RM
greater than or equal to 80%
89
when time is not a factor... how long should rest periods be
2 minutes between sets which can lead to greater improvements/time
90
if muscle groups are alternated, what is the recommendation for resistance training days/week
4 days/week
91
low volume resistance training
<5 sets per week
92
medium volume resistance training
5-9 sets per week
93
high volume resistance training
10+ sets per week
94
general progression for for resistance training
increasing the resistance, the reps or the sets per muscle group
95
progression of resistance training for a novice lifter
start with lower intensity (30-40%) for UE and (50-60%) LE
increase resistance 5% when they reach 12 reps with 12-13 on RPE
progress to 15-16 RPE
resistance increases every 1-2 weeks
96
what should be avoided during resistance training
the valsalva maneuver and DOMS
97
resistance training ASCM recommendations for healthy adults
2-3 non-consecutive days
1 -2 sets /week
8-12 RM at 60-80% of 1-RM and RPE of 12-17 during last rep
multi-joint exercises should be targeted as well as agonist and antagonist
98
when do gender differences in strength/ff-mass disappear
when ffm is expressed as cross-sectional muscle area
99
cardiac rehab patients have ___ adherence than apparently healthy adults
less (40-60% compared to 55%)
100
higher intensity correlates with _____
poorer adherence rates, higher injury rate, higher perceived fatigue and exertion
101
precontemplation phase
express lack of interest to change
102
contemplation
thinking about making a change
103
preparation
has done something but not meeting the criteria
104
action
meeting criteria for <6 months
105
maintenance
been active and meeting criteria for >6 months
106
relapse
stops the activity
| you have to be in action to relapse
107
effective PA intervention
increase social support and self efficacy
reduce barriers
use information prompts
making social and physical environmental changes
recommendations from physician or health-care provider
emphasize short-term goals
role model
progress charts/rewards
start with low-moderate intensity
108
Physiologic adaptations to aerobic exercise are evident in 3 areas...
at rest
during submaximal exercise
at maximal exercise (near VO2 max)
109
two major factors that influence endurance performance
max capacity to utilize O2 as reflected by VO2 max
| exercise intensity at the OBLA or lactate threshold
110
the lactate threshold represents
the maximal work rate that can be maintained for prolonged periods
111
in healthy individuals, enhancement of VO2max is due to
increased capacity of the cardiovascular system
112
enhanced capacity for prolonged submaximal exercise is related to
factors that enhance the aerobic capacity of the trained muscles
113
in a healthy adult, how much can VO2 max improve with training
5-25%
| those with low initial level of fitness can increase VO2 max by >60%
114
max CO x max a-v O2 difference =
VO2 max
115
the rise in max CO is primarily due to
increase in augmented maximal SV
116
why might training produce a lower HR max
due to lower resting HR
| allows more time for filling of the now larger left ventricle at maximum exercise dude to increased SV
117
why is there a lower HR in trained individuals
increased vagal tone and decreased intrinsic HR at rest
118
what happens to the heart rate in submaximal VO2 after training
the HR at any given submaximal VO2 is lower ... doesn't reach max HR until higher intensity exercise when VO2 is towards max
119
does max HR change with training
either stays the same or decreases from 3-7%
120
after training, SV at rest =
higher
121
max SV after training
higher
122
at any given submaximal VO2 what is going on with SV and HR
HR is less and SV is more to maintain CO
123
what contributes to augmented max SV
increased EDV
increased left ventricular mass (eccentric hypertrophy)
enhance blood volume
enhanced compliance of the left ventricle
not sure on the effect of contractility
124
characteristics of the athletes heart
increased heart mass
normal cardiac function
reversible
125
failing heart characteristics
```
increased heart mass (bad hypertrophy)
reduced cardiac function
irreversible
cell death and fibrosis
increased mortality
```
126
resistance training will result in what type of heart hypertrophy
concentric
| thicker LV walls and mild LV dilation
127
endurance training will result in what type of heart hypertrophy
eccentric which increases filling capacity
LV dilation
thickening of LV walls
128
what types of hypertrophy are not healthy
asymmetric hypertrophy and acute dilation without hypertrophy
129
in the first 1-4 days of training, what happens to plasma volume?
rapid expansion
| dependent on intensity and duration of training
130
when the plasma volume expands what happens to osmolality?
protein concentration and osmolality do not change
131
up to 10-14 days, when blood volume increased what happens to the hematocrit (HCT)
decreases -- all the increase comes from PV
132
as exercise training continues for 2-3 weeks, what happens to HCT
it returns to normal because rise in BV is from PV and RBC mass
133
in the short term what is the rise in BV
8-10%
134
trained individuals may have blood volumes that are ______ percent higher than sedentary individuals
20-25%
135
around what day of training does the rise in RBC Count increase
around day 20-30
136
what is elevated blood volume advantageous for
thermoregulatory (sweating) and cardiovascular stability
137
contractility is independent of _____ ?
fiber length
138
normal resting HR
60-100 bpm
139
what is intrinsic HR
rate at which the SA node fires when the influence of autonomic nerves is eliminated
140
EDV increases as a result of
increased blood volume
141
when a person endurance trains what happens to HR at any given absolute workload
the HR decreases
142
what is a common marker for training effect
lower HR at a submaximal workload
143
after training, the myocardial oxygen consumption is likely to be ______ at rest and during submax exercise (absolute)
decreased
144
RPP=
HR x SBP
145
what happens to a-v O2 difference after endurance training
increases after endurance training; leads to increase in VO2 max
146
what happens to oxygen content pre or post training
it stays the same
147
at the same relative workload, oxygen extraction is _____ after training
greater
148
at the same absolute workload, oxygen extraction is _____ pre and post training
similar
149
factors of increased max a-v O2 difference
greater delivery of blood to the active muscle at max exercise
enhanced diffusion capacity for oxygen at the active muscle
increased aerobic capacity of the active muscle
increased myoglobin in muscle
150
nitty gritty increase in max a-v O2 difference
increased capillary density; increased the surface area available for exchange
151
why must there be some sympathetic activity to the muscle vasculature at maximal exercise?
if there wasn't blood pressure would fall due to too much vasodilation
152
what is the limiting factor of VO2max
the ability of the heart to pump
153
absolute workload adaptations
```
same CO
same a-v O2 difference
lower HR
increased SV
same VO2, assuming economy of movement hasn't changed
```
154
relative workload adaptations
increased CO and a-v O2 difference
same HR
increased SV
working at a higher VO2 (higher absolute intensity)
155
factors from the table that lead to increase in max a-v O2 difference
increased blood flow to muscle and oxygen diffusion capacity
increased capillary density
vasodilation to active muscle and redistribution of BF
increased aerobic capacity of the active muscle
156
when do cardiovascular adaptations to exercise plateau
just before 12 months
157
for all cardiovascular variables, when does the largest change occur
at the onset of exercise
158
in normotensive individuals, what does aerobic exercise do to blood pressure
may result in lower BP at rest but it is small (2-3 mmHg SBP and 1-2 mmHg DBP)
159
what is the effect of aerobic training on BP in hypertensive individuals
SBP decreases around 8 mmHg
| DBP decreases around 6 mmHg
160
what percentage of hypertensive individuals not lower their BP with aerobic training
25%`
161
what happens to BP immediately following an acute bout of exercise
decreases -- around 5 mmHg SBP
| post-exercise hypotension
162
how long can post-exercise hypotension occur for
22 hours
163
the ____ the baseline BP the _____ the post exercise hypotension
higher, greater
164
contributors to post exercise hypotension
persistent vasodilation in active skeletal mm
stimulation of vascular histamine contributes to vasodilation
the vasculature is less responsive to SNA
mast-cell degeneration that releases histamine
fluid loss
passive recovery in the upright position decreases venous return
increased body temp
165
preventing post exercise hypotension
active recovery, squatting and leg contraction, fluid replacement and skin surface cooling if in a hot environment
166
SBP during submax exercise
no change or slightly decreases (<10 mmHg) after training
167
BP and cardiovascular response to submax exercise with heart disease
decrease in submax SBP, decreased HR, decreased myocardial oxygen consumption and RPP
168
Exercise Prescription for Hypertension: Frequency
all days of the week for aerobic and resistance exercise 2-3 days per week
169
Exercise Prescription for Hypertension: Intensity
low, moderate or vigorous but mostly moderate
40-60% HRR RPE 12-13
resistance at 60-70% of 1-RM and can progress to 80%
170
Exercise Prescription for Hypertension: Time
20-30 min a day, 90-150 min/week
| resistance: 2-4 sets of 8-12 reps of 8-10 exercises with rest interspersed
171
Exercise Prescription for Hypertension: type
rhythmic activities with large muscle groups
walking, jogging, cycling or swimming
resistance training mode is not important
172
at rest, after exercise training what happens to pulmonary function
not altered
173
VEmax after training
slightly increased due to increase in VT and frequency
174
VE at absolute submaximal exercise
VE is less: decrease in rate and maintained Vt
175
why is the VE response reduced after training
less metabolic feedback from the periphery (active muscles) because of greater capacity for mitochondrial respiration
176
Exercise training delays ____ of the respiratory muscles
fatigue
177
shift in lactate threshold is due to _____ factors
peripheral
178
Increase in VO2 max primarily due to _____ adaptations
central
179
Central cardiovascular responses to graded exercise before and after training
```
increased size of mitochondria with increased oxidative capacity
increased type 1 fibers
increased oxidative enzyme activity
increased lipid: glycogen utilization
increased glycogen stores
decreased PFK higher FFA
increased capillary density
```
180
what does capillary density do to FFA and O2 delivery to mm
increases the delivery
181
what adaptations are the primary driving force behind improved prolonged submaximal exercise performance
peripheral adaptations at the trained muscle
182
Major aerobic training-induced metabolic adaptations at the level of the skeletal muscle
increased oxidative capacity of mitochondria in the trained muscle
glycolytic enzyme activity remains relatively unchanged
lipid:glycogen utilization during submax exercise increases
183
what leads to increased oxidative capacity
increased oxidative enzyme activity
| increased number and size of the mitochondria
184
what muscle fibers responds to continuous training
type I
185
what muscle fiber type responds to interval training
Type IIA
186
greatest increase in glycogen storage occurs with what combo
endurance training and high CHO diet (3x increase)
187
training alone will result in ___ ______ in glycogen storage
2x
188
what does lactate inhibit
lipolysis
189
less lactate/less lactic acidosis=
more FFA released from adiposis tissue due to more lipolysis
190
high FFA in the muscle cytoplasm leads to.....
inhibition of PFK which decreases glycolysis and promotes FFA for energy instead of glucose
191
Trained muscles and intramuscular lipid
trained muscles have more intramuscular lipids to be used for energy
192
decreased PFK -->
slows glycolysis
193
a decreased rate of glycolysis leads to
smaller rise in ADP in the trained muscle and high FFA in the muscle cell
194
muscle adaptions to endurance training
```
increased size and number of mitochondria
increased oxidative enzyme activity
increase in muscle glycogen stores
increased lipid: glycogen utilization
increased capillary density
increased fiber size
```
195
ATP, CP and glycogen increase with _____ training
anaerobic
196
does a trained person hit steady state sooner or later
sooner: utilizing oxygen better and reduces perturbation of cellular homeostasis
197
OBLA is the exercise intensity at which blood lactate attains ____
4.0 mM
198
training effect on blood lactate level
a progressive decrease in blood lactate for a given absolute workload
199
Skeletal Muscle adaptations to Strength Training
hypertrophy
increased CP
Increased strength, power and endurance
increased insulin sensitivity; increased uptake of glucose
200
Skeletal Muscle adaptations to Endurance Training
Hypertrophy to a lesser extent
increased capillary density
increased mitochondrial density
increased insulin sensitivity and uptake of glucose
201
Cardiovascular Adaptations to Strength Training
```
increase rest SV
decreased rest HR
Increase in Left ventricular thickness
Decreased CV response to a resistance workload similar to training workload
decreased resting BP
```
202
Cardiovascular Response to Endurance Training
Increased maximal CO
increase SV at rest and exercise
increased blood volume and PV
203
Thermoregulation Adaptations to Strength Training
none
204
Thermoregulation Adaptations to Endurance Training
earlier onset of sweating
| improved temperature regulation
205
what are the neural factors for increased strength
increased in CNS activation
changes in motor unit recruitment pattern
reduced central inhibition
206
Muscular factors for increased strength
hypertrophy
| increased contractile protein content; results in increased muscle fiber size
207
increases in strength are due to adaptations in what two major factors?
Neural Factors
| Muscular Factors
208
Neural Factors
changes in motor unit activation
209
recruitment=
activating available motor units at the appropriate time and in the most effective order
210
summation=
activation at a higher enough frequency
211
what size units are recruited first
smaller units
212
neural training adaptations may include
ability to voluntarily recruit all available motor units
recruitment of higher threshold motor units and at a higher frequency
increased synchronization
decreased CNS inhibition
213
at how many weeks is hypertrophy noticeable w/ resistance training ?
3-4 weeks
214
when is hypertrophy obviously present with resistance training
6-10 weeks, 18 sessions
215
what is required for further neural adaptations beyond early changes ?
heavy resistance loads
216
________ persons have high strength gains in the short term
untrained
217
in trained individuals, the rate of strength gains is _____
less
218
primarily when does hyperplasia occur in training?
only in bodybuilders who use a high-volume, moderate intensity program
219
what leads to a hypertrophic response
repair, remodeling and hypertrophy
220
hypertrophy (repair and remodeling) depends on
hormonal and metabolic regulation
training status and protocols used
protein availability
221
which endocrine hormones contribute to hypertrophy
insulin, IGF-1, Test, hGH, Cytokines, Cortisol
222
hypertrophic gains by percentage are ______ in men and women
similar
223
what need to happen to stimulate hypertrophy
muscle fiber recruitment
224
________ leads to a remodeling cascade for hypertrophy
microdamage
225
microdamage is required for hypertrophy but _____ is not necessarily required
DOMS
226
what anabolic hormones promote protein synthesis
testoterone, IGF-1, insulin and growth hormone
227
IGF-1- promotes
satellite cell proliferation, differentiation and fusion into the exercised myofiber
228
what is the role of satellite cells?
muscle repair, adding new myonuclei to contribute to the hypertrophic response.
229
muscle hypertrophy occurs ______ repair of muscle damage associated with _____
after, onset of resistance training
230
what is the point of CHO supplementation during or around training
attenuates the rate of glycogen depletion and increases rate of glycogen resynthesis
231
why is Whey protein more effective
has Leucine
232
what is the role of protein and how much is needed?
the role is repair (stimulation of protein synthesis after resistance training)
20-25 g of whey protein
233
how much protein is needed per kilogram in body weight
0.4g/kg
234
window for protein supplementation
within 24 hours, however within 3 hours is optimal
235
plasma insulin stimulates _______
muscle protein synthesis but extra CHO are not needed to assist in protein synthesis
236
carbs should be supplemented after working out to ____
refuel
237
muscle protein synthesis rapidly _____ after resistance training
increases
238
a decrease in protein synthesis 36-48 hours after exercise correlates with
DOMS
239
bone adapts more _____ than muscle to resistance training
slowly
240
compensatory response of resistance training
increased size and strength of ligaments, tendons and bone
241
body builders use _____ (type of exercise)
high-volume, moderate resistance training
242
if hypertrophy exceeds neocapillarization, capillary density _______
decreases
243
if significant hypertrophy is present, there is ______ mitochondrial density
decreased
244
what muscle fiber type is the endpoint for resistance training
Type IIA
245
aerobic training results in increases in _______ fibers
slow MHC expression in type II
246
body building changes compared to high intensity, low volume training:
decreased capillary density
decreased CP
increased oxidative capacity
conversion of type I to type II
247
effect of circuit training
can increase aerobic capacity (5-10%) and increase strength in untrained individuals
248
in concurrent training, the training goal should be exercised _______ (first or second)?
first
249
concurrent resistance and aerobic training at moderate intensity is recommended for
training for health and fitness other than a specific sports goal
250
lean body mass increases more with ______ training
resistance
251
insulin sensitivity increases with _____ training
both aerobic and resistance training
252
There is no change in HR and SV with ______ training
resistance
253
basal metabolism increases more with _____ training
resistance
254
with 84 days of detraining after high endurance VO2 max ______ by _____ %
decreases by 16%
255
Max VO2 after detraining shows a rapid decrease within the first ___ weeks
3
256
early, rapid fall in VO2 max after detraining is primarily from
decreased SV and CO
257
later decrease in VO2 max after detraining is due to
decrease in a-v O2 difference
258
Dextran solution can prevent the ______
fall in SV max and lower submaximal HR during exercise
259
why is there only a small decrease in a-v O2 difference after detraining?
capillary density doesn't really reverse but there is partial reversal in mitochondrial enzyme activity
260
a 6% increase in VO2max can be reversed in ____ weeks
8
261
a 10-20% increase in VO2 max can be completely reversed in ___ weeks
12 weeks but there is a rapid fall in the first 4 weeks
262
mitochondrial enzyme activity returns to sedentary levels after
3 months
263
______ adaptations persist longer than _______ adaptations
structural, functional
264
VO2 max decreases by _____ % per day during bedrest
0.8%
265
there is a _____ % fall in VO2max after 20 days of bed rest
17-28%
266
what is maintained with bed rest
O2 extraction capacity so the changes in a-v O2 difference are small
267
Bed Rest changes
```
decreased ADH and SNA
increased ANP
increased Na+ and H20 excretion
fall in plasma volume
lower exercise SV and lower VO2 max
decreased orthostatic tolerance (too much CO stored in veins)
decreased oxidative enzyme capacity
HR is higher at submaximal intensities
```
268
what position should a muscle be immobilized in to limit atrophy
lengthened position
269
the degree of immobilization atrophy is related to
actual degree of disuse
the initial level of use
duration of the immobilization
270
what muscles show the greatest disuse atrophy
anti-gravity and postural muscles
| thigh and calf muscles
271
atrophy peaks at how many months
6 months
272
what is greater, the loss of strength or the muscle atrophy/
the loss of strength because there is also loss of neural adaptations
273
atrophy is due to decreased _____
protein synthesis
274
what leads to increased fatiguability
reduced oxidative capacity
| lower intramuscular stores of ATP and glycogen
275
disuse can lead to more ____ muscle fibers
Type IIX
276
unilateral (unaffected) training leads to bilateral _________ activity
corticospinal
277
immobilized muscles during rehabilitation are susceptible to _____ injury
eccentric
278
with disuse, the rate of bone _____ increases and ______ decreases
resorption increases while formation decreases
279
within one week of disuse, ___ can be seen in urine and fecal matter
calcium
280
Ca+ excretion peaks (60% over baseline) between weeks ___ and ____ of bed rest
5 and 7
281
it takes ____ x longer to regain bone after it is lost
3-4
282
there is ______ absorption of calcium into the GI tract (intestinal) with bed rest
decreased
283
what is the most common place for decreased BMD
calcaneus
284
the BMD loss is due to loss of ___ ____ ____
longitudinal compressive loading
285
long term disuse osteopenia can result in
permanent reduction in BMD
286
ergogenic aide definition
any substance or method believed to increase energy production, aid or improve athletic performance beyond the effects of normal training
287
desired effect of blood doping
increase RBC content of blood to increase oxygen-carrying capacity and enhance aerobic performance
288
when do you want the blood transfused in blood doping?
8-12 weeks prior to competition
289
when do you want to refuse the blood in blood doping?
1 week prior to competition
290
EPO dosage:
150 U/kg three times per week
291
ergogenic efficacy of blood doping:
increases exercise time to exhaustion (20-35%)
| increased maximal oxygen consumption (5-8%)
292
adverse effects of blood doping
increases blood viscosity
increased pressure work on heart
Hb, VO2max and endurance following reinfusion
293
an increase in blood viscosity can lead to
decreased CO, decreased blood-flow velocity and peripheral blood-oxygen concentration
294
increased pressure work of the heart can lead to
MI or stroke
295
physiology of anabolic steroids
increased protein synthesis
muscle hypertrophy, increase mm mass
increased size and strength of bones due to enhanced calcium deposition
enhanced RBC production
296
desired results of anabolic steroids
increase mm strength and increase weight
| increase aggressiveness, endurance and athletic performance
297
dosage of steroids
10-100 times the therapeutic dosages
298
can anabolic steroid increase strength and muscle x-s area without strength training?
yes
299
anabolic steroid effects in males
```
decreased gonadotropin release
testicular atrophy, prostate hypertrophy
decreased sperm counts
increased CHO (LDL with decreased HDL)
euphoria, aggression, irritability, nervous tension, decreased libido, mania, psychosis
```
300
what testosterone booster is the only one not banned
Dehydroepiandrosterone (DHEA)
301
DHEA can lead to increased levels of
IGF-1
302
DHEA should be taken by _________ to raise testosterone to normal levels
older men
303
adverse effects of DHEA
liver dysfunction, decreased HDL, can cause masculinization and hirsutism in women, hypertrophic prostate
304
androstenedione is a precursor to testosterone in ___ and ____ androgen biosynthesis
adrenal and testicular
305
Androstenedione ergogenic efficacy
no ergogenic effects (body comp and strength)
| does not stimulate protein synthesis in muscle
306
adverse effects of andro
increase in serum testosterone so it decreases endogenous testosterone in men but can help hypogonadal men
large (100%) increase in estrogens
CAD and lipoprotein risk
307
dosage of andro and DHEA to help those with low serum concentration of testosterone
100-200 mg for andro
| 1600 mg of DHEA
308
growth hormone is released from the
anterior pituitary
309
increased release of GH occurs in response to
AA, hypoglycemia and exercise, and sleep
310
GH promotes ___ though ____
growth through IGF-1
311
GH stimulates:
AA uptake and protein synthesis resulting in skeletal and somatic growth
312
skeletal muscle in response to GH undergoes
hypertrophy and hyperplasia
313
desired effects of GH
increase skeletal muscle size, strength and increase lean body mass (decrease adiposity)
314
dosage of GH
20 x therapeutic dose (0.006 mg/kg - .1 mg/kg) every other day
315
larger muscles associated with naturally occurring GH (acromegaly) are
weaker
316
adverse effects of supraphysiologic doses of GH
```
acromegaly with associated myopathy
peripheral neuropathy
glucose intolerance
increased plasma CHO and triglyceride concentrations
CAD disease and cardiomyopathy
```
317
desired effects of growth hormone
increase skeletal mm size and strength
increase lean body mass and decrease adiposity
gain anabolic effects without steroids
318
dosage of insulin
10-50 units of regular insulin 3x/week to twice a day
319
main adverse effect of insulin
hypoglycemia
320
caffeine stimulates the CNS and
decreases the perception of fatigue
| enhance vigilance and cognitive performance
321
desired effects of caffeine
delay fatigue during endurance events (1.9%)
increase concentration and alertness
increase strength of muscle contractions
appetite suppression
322
dosage of caffeine
median 6 mg/kg
3-9 mg/kg
one hour before exercise
323
most popular supplement of bodybuilding
creatine
324
what is creatine needed for
creatine phosphate is necessary to regenerate ATP for short-term intense exercise
325
loading phase dosage for creatine
20 g/day for 5 days
326
maintenance dose of creatine
2-3g/day
327
largest adverse effect of creatine
water retention 10-15 lbs
328
creatine should be taken for
short duration, dynamic, high intensity, intermittent exercise
to increase power
increases ability to do resistance work
