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SPH-K 409 > Exam 3 > Flashcards

Exam 3 Flashcards

1
Q

body composition

A

Examining Height and Weight are not enough predict healthy weight

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2
Q

Body Mass Index

A

BMI=weight(lb)*703/height^2 (in^2)
or
BMI=weight(kg)/height(m^2)

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3
Q

BMI is an ok measure in the right circumstances

A

Valid- children & sedentary

- Invalid- many athletes

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4
Q

assessing body composition

A

body s chemical and molecular composition

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5
Q

body s chemical and molecular composition

A

Fat around internal organs, nerves, in muscle

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6
Q

component of fat mass: Sex specific

A

~9% above essen+al

- Needed for proper hormone release

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7
Q

component of fat mass: Storage fat

A

Subcutaneous and visceral

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8
Q

Subcutaneous and visceral

A
  • Muscle
  • Bone
  • Blood
  • Viscera
  • etc
    Large portion is water
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9
Q

body composition Provides more information

A
  • Height and weight not enough to know fitness status

- increase Percent body fat, decrease performance

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10
Q

Body composition measured several ways

A
  • Densitometry/hydrostatic weighing
  • DEXA
  • Air plethysmography
  • Skinfold
  • Bioelectric impedance
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11
Q

Densitometry

A 
measures body density
Hydrosta.c (underwater) weighing
• Gold Standard
- Muscle heavier than water, fat lighter than water
- Most commonly used method
- Accurate to within 1-2%
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12
Q

hydrostatic weight

A

Use body density to calculate %BF

  • Mass in air
  • Mass in water
  • Volume (calculated)
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13
Q

Limitations of hydrostatic weighing

A 
Lung air and intestinal volume confounding variable
oConversion of body 
density to percent fat
oFat-free density varies among people
Different %BF equations exist
Siri Equation (General Population
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14
Q

• Air plethysmography (Bod Pod)

A
  • Another densitometry technique
  • Air displacement (instead of water)
  • Easy for subject, difficult for operator, expensive
  • Similar limita+ons as underwater weight
  • Similar accuracy as well
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15
Q

Dual-energy X-ray absorptometry(DEXA)

A
  • Quantifies bone and soft-tissue composition

- Precise and reliable

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16
Q

DEXA Limitations

A

expensive to run
-$700-$1500 depending on location
size of the individual
-Table and imaging cameras only cover a certain area

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17
Q

skinfold

A
  • Most widely used field technique
  • Measures thickness at a minimum of three sites
  • Number of sites vary and sites may vary by location with gender
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18
Q

skinfold: Reasonably accurate

A
  • ~3% accurate when tester is trained
    • Pinch pressure is important
  • Visceral fat is not measured
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19
Q

Bioelectric impedance

A
  • Electrodes on ankle, foot, wrist, hand
  • Current passes from proximal to distal sites
  • Fat-free mass good conductor, fat poor conductor
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20
Q

Bioelectrical Impedence: Tanita Unit

A
  • Fast and easy means of

measuring %BF

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21
Q

Bioelectrical Impedence: Limitations

A
  • Reasonably accurate

- May be affected by hydration status

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22
Q

adipose cells are like muscles

A

as adults we are considered to have a set number of cells

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23
Q

large genetic component to obesity

A

Obese individuals will develop a greater number of adipose cells which will store fat

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24
Q

weight loss with obesity

A

no such thing as spot reduction

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25
Q

exercise & diet

A

manageable exercise volume and intensity to start

  • aerobic and resistance training
  • workout with a buddy for good adherence

reduce caloric intake but not drastically
-200-300 / day drop

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26
Q

physiological factors:obesity

A
  • heredity/genetic
  • hormonal imbalances
  • altered basic homeostatic mechanisms
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27
Q

lifestyle factors:obesity

A
  • cultural habits
  • inadequate physical activity
  • improper diets
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28
Q

adipose connective tissue

A
  • stores energy

- endocrine function

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29
Q

risks of fat/obesity

A
  • inflammation
  • high blood pressure
  • narrowing of arteries
  • clots in arteries
  • type 2 diabetes
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30
Q

type 2 diabetes

A

NON-insulin dependent

  • used to be called “adult on set diabetes” but has changed due to prevalence of children developing the disease
  • 90% of all diabetes cases
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31
Q

diabetes prevalence

A
  • 2% of world population has diabetes
  • 9.4% of U.S. population has diabetes
  • 22 million
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32
Q

diabetes: fasting glucose range

A

126 or more mg/dL

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33
Q

prediabetes: fasting glucose range

A

100-125 mg/dL

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34
Q

normal: fasting glucose range

A

99 or less mg/dL

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35
Q

prediabetes prevalence

A

86 million in U.S.
>1/3 of adults
-90% of them undiagnosed

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36
Q

a generally reversible condition characterized by higher than normal blood sugar

A

-will turn to type 2 diabetes in less than 10 years

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37
Q

true test for prediabetes and diabetes :

A

oral glucose tolerance test (OGTT)1

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38
Q

type 2: progressive disease related to lifestyle with a strong genetic link

A

as many as 220 genes have been implicated in T2DM

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39
Q

type 2: characterized by insulin resistance

A

cells not responding to insulin

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40
Q

type 2:

A

during initial years, beta cells are normal and may even increase in number

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41
Q

thoughts on causes of diabetes

A
  • huge genetic link
  • chronic inflammation and oxidative stress
  • obesity
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42
Q

obesity : thoughts on causes

A
  • Healthy adipose tissue releases cytokines that help maintain normal healthy blood vessels
  • Increased adipose tissue releases:
    • Inflammatory cytokines
    • Resistin that interferes with insulin response
    • Lower Adiponectin levels
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43
Q

type 2 initial signs:

A

polyuria- increased urination
–with glucose
weight loss???

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44
Q

type 2 symptoms:

A
  • polydipsia
  • polyphagia
  • fatigue
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45
Q

complications: atherosclerosis-plaques

A
  • coronary and systemic
  • can lead to gangrene
  • possibly stroke or heart attack
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46
Q

complications: neuropathy

A

loss of feeling and motor control

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47
Q

complications: glomeruloclerosis

A

thickening in kidney that limits function

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48
Q

complications: retinal deterioration

A

remember retinal deterioration

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49
Q

type 2: tx initially lifestyle intervention

A

diet
-low glycemic load diets

exercise
– depletes sugar stores in muscle and helps to naturally increase glucose
uptake (without need for insulin)
» Overtime will increase insulin sensi2vity
- Lowers blood pressure, lower heart rate and more efficient control of blood vessels
- Fat loss for improved adipokine balance
- Decreases stress

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50
Q

progressive tx: oral hypoglycemics

A
  • increase insulin in blood during all blood glucose levels

- so ingested sugar will have less effect

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51
Q

progressive tx: insulin

A

in late stage type 2, beta cells may die off or sop functioning, no longer producing insulin

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52
Q

endothermic

A

produce our own heat internally

-70kcal/hr or 81 watts

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53
Q

homeothermic

A

same core body temp in all environments

-core body temp: 36.5-37.5° C

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54
Q

body fluid

A

~60% of body weight

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55
Q

Types of Mechanisms of Heat Transfer

A

Radiation
Conduction
Convection
Evaporation

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56
Q

Evaporation is

A

of water from body surfaces or breathing passages cool the body

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57
Q

radiation is

A

objects exchange radiation with each other andw ith the sky. warmer objects lose heat to cooler objects

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58
Q

convection is

A

heat is loss by convection when a stream of air (wind) is coolere than body surface temperature

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59
Q

conduction is

A

the direct transfer of heat when objects of different temperatures come into contact

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60
Q

heat sources for body

A
  • Metabolic heat
  • Environment
  • Radiation
  • Conduction
  • Convection
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61
Q

heat loss from body

A 
- Radiation
• Primary during rest
- Conduction
- Convection
- Evaporation
• Primary during exercise
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62
Q

heat balance equation

A

M ± R ± C ± K - E = 0 heat balance

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63
Q

heat loss equation

A

If M ± R ± C ± K - E < 0

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64
Q

heat gain equation

A

If M ± R ± C ± K - E > 0

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65
Q

core

A

temperaturearound organs needed to survive

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66
Q

shell:

A

Changesthickness to allow for heat loss or insula+on

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67
Q

2 gradients to consider:

A
  1. core to shell

2. shell to environment

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68
Q

41 C is

A

fatal in prolonged exposure

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69
Q

42 C is the

A

highest recorded for short period

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70
Q

40 C normally

A

reached in heavy exercise

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71
Q

39.5 C

A

stop exercise in most labs

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72
Q

negative feedback mechanism for heat

A

receptor
integration center
effectors

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73
Q

receptors

A
  • skin

- hypothalamic blood temp

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74
Q

integration centerq

A

-anterior hypothalamus

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75
Q

effectors

A
  • skin blood vessels

- eccerine sweat glands

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76
Q

increased body temp

A
  • Muscle metabolism
  • Environment
    • Convection
  • If warmer than skin temp
    • Radiation
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77
Q

measurements of body temp

A

skin and core

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78
Q

cardiovascular changes

A
  • Vasodilate blood vessels in the skin to increase radia+on and convective heat loss
  • increase Heart rate and contractility in the heart
    • More blood circulating to the skin and less filling time lead to a decrease in SV •
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79
Q

responses to exercise in the heat

A

cardiovascular changes
sweating
sweat electrolyte content

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80
Q

sweating

A
  • Hot environmental temperatures > skin, core temperatures
  • C, K, R: heat gain, E only avenue of heat loss
  • Eccrine sweat glands controlled by POAH
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81
Q

sweat electrolyte content < plasma

A
  • Light sweating: very dilute sweat • Duct reabsorbs some Na+, Cl-
  • Heavy sweating: less dilute (more Na+, Cl- loss)
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82
Q

sweat is also occurring

A
  • Typical sweat rate 1.5 - 2.0 L/hr
    • Sweat is ultimately produced from blood plasma
    • 2-3% of body weight per hour - increase sweating will lead to decrease blood volume
    • Relative increase in hematocrit; which increase blood viscosity - Greater resistance to blood flow
    • Further decrease stroke volume
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83
Q

hormonal response

A

exercise and body water loss stimulate adrenal cortex and posterior pituitary gland

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84
Q

hormonal control of fluid balance

A

loss of water, electrolytes triggers release of aldosterone and ADH

Aldosterone: reating Na+ at kidneys

ADH (vasopressin) retains water at kidneys

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85
Q

hot dry environment

A
  • very warm air
  • high solar radiation
  • high reflective radiation
  • low humidity
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86
Q

hot wet environment

A
  • warm air
  • high humidity
  • evaporation is less effective
  • increase sweating and faster dehydration
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87
Q

acclimatization

A
  • Adaptation which occurs as an individual undergoes prolonged repeated exposure to a natural stressful environment
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88
Q

acclimation

A
  • Adaptations that occur in artificial environment

• Lab setting

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89
Q

Repeated exercise in heat: rapid changes for better performance in hot conditions

A
  • Fast short term response (~10 days)

- Need ~1.5 hours of heat exposure per day

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90
Q

plasma volume(increase)

A
  • Allows for adequate muscle and skin blood flow
  • increase Heart rate, increase cardiac output
  • Supports increase skin blood flow
  • Greater heat loss, decrease core temperature
91
Q

widespread sweating earlier; more dilute

A

prevents dangerous Na+ loss

optimized E heat loss

92
Q

earlier release of fluid preserving hormones:

A
  • aldosterone
  • antidiuretic hormone
  • renin-angiotensin mechanism
93
Q

elephant in the room:

A
  • humans are smart
  • drink water (2% in body water before thirsty)
  • during prolonged exercise take in 8 oz of fluid every 15 mins
  • choose time of day to exercise
94
Q

how can you monitor hydration levels/fluid loss?

A

changes on body weight

clothing

95
Q

changes in body weight:

A

-weight self prior to and after exercise

96
Q

Changes in body weight: calculation

A

%Bodyweightchange=[(pre-exercisebodyweight-postexercisebody

weight)/pre-exercise body weight] × 100.

97
Q

changes in body weight: loss of weight

A
  • Fluidlossof1%-2%is likely an is of no major concern,but losses above this should be avoided
  • Fluidlossof3%-5%of body weight results in cardiovascular strain and impaired ability to dissipate heat
  • Fluidloss>7%is very dangerous
98
Q

clothing

A

• “Heat Gear” isn’t as good as no clothes - Societal norms are a consideration
• Dissipate heat better without interference
- Radiation and Evaporation more efficient
- But, wear sun screen

99
Q

health risks during exercise in the heat:

A

• Measuring external heat stress

- Heat index does not reflect physiological stress

100
Q

health risks during exercise in the heat: Wet-bulb globe temperature equation (gauge of thermal stress)

A
  • Dry-bulb T: actual air temperature (i.e., C)
  • Wet-bulb T: reflects evaporative potential (i.e., E)
  • Globe T: measures radiant heat load (i.e., R)
  • WBGT=0.1Tdb +0.7Twb +0.2Tg
101
Q

cold is

102
Q

cold is huge range on earth:

A

10 to -56 degrees C

50 to -70 degrees C

103
Q

white adipose

A
  • Energy storage to be released into circulation
  • Insulation
  • Hormonally controlled
104
Q

brown adipose

A
  • Energy storage to be used for metabolic heat

- Innervated by SNS

105
Q

response to cold: vasoconstriction in skin

A
  • Particularly the extremities
  • Limits heat loss via
  • Limits radiation
  • Thicker insulation layer
106
Q

response to cold: cold induced vasodilation

A

Period of vasodilation to try to save tissue from death

107
Q

response to cold: non shivering thermogenesis

A

BAT metabolizing fatty acids to increase heat production

108
Q

response to cold: skeletal muscle shivering(shivering thermogenesis)

A
  • Involuntary muscle twitches to increase metabolism for heat production
  • Asynchronous MU activation
  • Controlled by posterior hypothalamus
109
Q

response to cold: frontal cortex

A

Again, humans are smart and capable

  • We can make clothes and put them on
  • Maybe go inside
  • Drink warm liquids
110
Q

exercise in the cold: muscle function

A

Critical Muscle temp ~27° C
Nerves and muscles slow
Altered fiber recruitment –> decreases contractile force
Shortening velocity and power decreases

111
Q

exercise in cold: as fatigue increase , metabolic heat production decrease:

A

Energy reserve depletion with endurance exercise potential for hypothermia

112
Q

decrease in fat metabolism

A

Normally, catecholamines increase–>FFA oxidation increase
Exercise in Cold–> increase catecholamine secretion but no FFA increase
VC in subcutaneous fat –> decrease FFA mobilization

113
Q

glucose metabolic responses

A
  • Blood glucose maintained well during cold exposure
  • Muscle glycogen utilization increase
  • Hypoglycemia suppresses shivering
114
Q

We do not truly Acclimate or Acclimatize to cold

A

Up for debate
Cold is huge range on earth
10° C to -56° C

115
Q

The things that do change are really just nervous system control of the system

A

and you are still uncomfortable

116
Q

cold habituation

A

Occurs after repeated cold exposures without significant heat loss

decrease Vasoconstriction
decrease shivering
Core temperature allowed to decrease more

117
Q

metabolic changes

A

Occurs after repeated cold exposures with heat loss

increase nonshivering and shivering thermogenesis

118
Q

insulate changes

A

When increase metabolism cannot prevent heat loss

Enhanced skin VC ( increase peripheral tissue insulation)`

119
Q

increase in insulation thickness:

A

increase white adipose

120
Q

increase non shivering thermogenesis:

A

increase brown adipose

121
Q

cold air is dry air:

A
  • 37° C air is fully saturated at 47 mmHg
  • Air in lungs
  • 0° C air is minimally saturated at 5 mmHg
122
Q

nasal breathing in the cold:

A

Good for:

  • increase temp of air before enters core
  • increase Water content before enters lungs
123
Q

wet: water increases heat loss significantly

A
  • Being in cold water will suck heat right out

- Standing vs Flowing water

124
Q

wet: water on clothes

A
  • Clothes getting wet will decrease insulation value by 30%
  • If clothing is breathable….you will have increase cooling via convection and evaporation
  • Layers are important to control temp during cold weather training
125
Q

Altitude research is relatively young

A

First work major work in the 1960’s
• 1968 Mexico Summer Olympics
- Low altitude residents performed poorly in long distance events
• Dominated by Kenyans and Ethiopians

126
Q

Partial pressures

A

-each gas has its own pressure
-daltons law
The total pressure (barometric pressure) is the sum of the individual par#al pressures

127
Q

Barometric pressure at sea level

128
Q

Partial Pressures - Oxygen

A

Oxygen - 0.2093 x 760 = 159 (PO2)

129
Q

Partial Pressure - Nitrogen

A

0.7903 x 760 = 600.4

130
Q

Partial Pressure - CO2

A

0.03 x 760 = 0.223

131
Q

Weight of a column of air in atmosphere

A

Pressure- exerting a force on a surface

132
Q

high elevation- low pressure:

A
  • Short column of air

- Lower force exerted

133
Q

lower elevation- higher pressure:

A
  • Taller column of air
  • Increased force exerted
    Hypobaria
134
Q

colder air

A

Air tempdecreases 1°C every 150m(~500^)

135
Q

dry air

A
  • Cold air holds less water
  • Promotes evaporation
    • Skin
    • Respiration
136
Q

increased solar radiation

A
  • lower moisture content

- less cloud cover

137
Q

ACUTE physio responses to altitude: Respiratory responses

A

-pulmonary ventilations
-increases instantly
-chemoreceptors
-low PO2
-increased tidal volume
-increase CO2 expelled
-respiratory alkalosis(pH)
compensation- bicarbonate excretion

138
Q

physio response to altitude: oxygen transport

A
  • Lower PO2(ambient)
  • gradient with alveoli
  • Lower Po2(alveoli)
  • gradient with blood
  • RBC transit time increases
  • Saturation of hemoglobin
  • Sea level-98%
  • 4300 m - 80%
139
Q

ACUTE physio response to altitude: gas exchange at muscle

A

decrease at altitude

  • gradient
  • sea level(60mmHg gradient)
    1. (15mmHg gradient)
  • 75% reduction in diffusion gradient
  • driving force for O2
  • tissues not receiving adequate O2
140
Q

ACUTE physio response to altitude: cardiovascular response

A

blood volume

  • increased respiration/urination
  • Plasma volume decreases rapidly
  • Increases hematocrit (relative)
  • Continued exposure (absolute)
  • EPO (kidneys)
  • Stimulates RBC production
  • *Compensation for lower PO2
141
Q

cardiovascular response: submaximal exercise

A 
Cardiac Output
• Submaximal exercise
- SV decreased (loss of plasma)
- HR increases to compensate
- Q elevated at a given workload
» to compensate for lower PO2
142
Q

cardiovascular response: maximal exercise

A 
cardiac output
Maximal exercise
- Both SV and HR decreased
» Therefore Q decreased
» HR decreases because the heart uses O2 as well
143
Q

vo2 max drop with altitude:

A

30% decrease at 4300 m

144
Q

vo2 max drop with altitude causes:

A
  • lower oxygen gradients

- lower cardiac output

145
Q

cardiovascular responses

A 
- Blood pressure
• Increase in BP
- Increased blood viscosity
- Increase sympathetic tone
• Older individuals at risk of CVD may need to take precautions even will mild tasks above ADL's
146
Q

Need to Increase caloric consump#on

A
  • Thyroxine
  • SNS/Catacholamines
  • ~500 calories
    • CHO
    • Increased fluid intake
  • ~1 extra liter a day
    • Iron & Ferri#n
147
Q

altitude optimizing performance:

Two strategies for sea-level athletes who must sometimes compete at altitude

A
  1. Compete ASAP after arriving at altitude

2. Be at altitude for 2-3 weeks before competing

148
Q
  1. Compete ASAP after arriving at altitude
A
  • Does not confer benefits of acclimation

* Too soon for adverse effects of altitude

149
Q
  1. Be at altitude for 2-3 weeks before competing
A
  • Worst adverse effects of altitude over

* Significant Acclimation will have occurred

150
Q

acclimatization

A

• Physiological adjustments to lower PO2
- Reducing physiological strain
• Never can reach sea level values*

151
Q

pulmonary adaptations: increased pulmonary ventilation

A
  • 40% higher than sea level (4,000 m)

• Elevated at rest and exercise

152
Q

blood adaptations

A 
• First two weeks
- RBCs in circulation increases
• Lack of oxygen (kidneys)
- EPO
• 4000 m (6 months)
- 10% increase in RBCs
• High mountain residents
- HCT ~ 60%
- Normal levels (~45%)
153
Q

blood adaptations

A

As total RBC count increases so doesHemoglobin

• PV increases within 2-3 weeks

  • Increased SV and Q
  • Assuming drinking enough water
154
Q

muscle adaptations

A

Increased capillary density

- oxygen delivery

155
Q

best mechanism for altitude:

A

Live High/Train Low is generally accepted as the best protocol for
altitude training
- Get acclimatization benefits of altitude at rest
- Can still workout very hard training at higher pressures

156
Q

Anaerobic activities

A
  • No negative influence
    • 100, 200, 400m (reliance on anaerobic metabolism)
  • May be improved (why?)
    • Thinner air, less aerodynamic resistance
    • Mexico City Olympics
  • World records (100, 200, 400, long jump)
157
Q

carbs

A
  • 4 calories/gram
  • Energy source (45-65% of daily calories)
  • Fiber
  • Anabolic (insulin)
  • Glycogen - limited storage ~300 grams
  • Diet, environment, physical condition and exercise intensity determine glycogen use
158
Q

carb loading

A
  • Appropriate and beneficial for intense prolonged aerobic activities longer than ~1 hr
  • Normal diet can maintain glycogen stores otherwise
  • Greater the amount of glycogen stored = ↑ endurance performance as fatigue (BONKING) is delayed
159
Q

proper way to load carbs

A

Not your night before competition CHO binge!

160
Q

• 7 days before event: proper way to load carbs

A
  • Reduce training intensity

* Eat a mixed diet of 55% CHO

161
Q

3 days before event: proper way to load carbs

A

• 10-15 minutes of low
intensity activity/day w/ an
even higher CHO diet
• 10g/kg of body weight (BW)

162
Q

How many potatoes/Gatorade’s would one consume to hit 350g?

A
  • 70% of 2,000 calorie diet = 1,400 calories of CHO

* 350 grams of carbohydrates/day

163
Q

Protein

A
  • 4 calories/gram (10-35% of daily calories)
  • Used to produce enzymes, messenger proteins (hormones), antibodies, transport/storage, act as buffer, controls plasma volume as well as structural components
  • Responsible for nearly every task of cellular life!
164
Q

How much protein to eat?

A
  • General population = ~0.80g protein/kg of BW
  • Endurance = 1.2-1.4 g/kg BW
  • Strength = 1.6-1.7 g/kg BW

• Example 176# (80kg) male who performs resistance training = 128 - 136 grams of protein/day

165
Q

What does 126 grams of protein look like?

A
  • 1 ounce of meat ~6 grams of protein

* Whey protein scoop ~25 grams of protein

166
Q

Well what about my kidneys?!

167
Q

• In healthy individuals:

A

high protein consumption is not detrimental to kidney function

168
Q

One study showed, protein intakes at 2.8g/kg (175% higher than strength athlete rx) did not impair renal function in well-trained athletes

169
Q

What to do post-workout?

A

• 4:1 ratio of CHO to
protein within 2 hours

• 1/2 scoop of protein
in milk with ~2 large bananas

170
Q

Fat

A
  • 9 calories/gram (20-35% of daily calories)
  • Makes up cell membranes/nerve fibers/brain
  • Insulation, protection, vitamin absorption/storage/transport, steroid hormone production, bile
  • Provides ~70% of our energy needs when resting
171
Q

Ethanol

A
  • 7 empty calories per gram
  • Not a sleep aid!
  • Anti-anabolic
  • Dehydration of electrolytes not just water
  • ↑ vascular function or any ergogenic qualities? - no research to support it being ergogenic at this time
172
Q

Ketogenic Diet (KD)

A
  • Fat-notdepletedlikeCHO,↑fatreserve,↑ lipolysis and ↓ RER = fat loss = potential performance improvement
  • Elite gymnasts ↑ body composition and maintained strength on a 30 day KD
  • Aerobic performance in well-trained cyclists was not compromised by 4 weeks on a KD
  • Host of studies showing negative performance effects as well
  • Safety:constipation,lethargy,vomiting,increased serum lipids
173
Q

Paleo Diet (PD)

A
  • Blood pH - muscle breaks down w/ ↑ acidity
  • Eating ↑ CHO all day displaces high BCAA and nutrient rich foods. PD rx PWO CHO
  • Research - Very minimal RCT: ↓ fat mass, ↑ insulin sensitivity, ↑ glycemic control and controlled leptin in RCT of DM subjects
  • Safety: Possible calcium deficiency
174
Q

Vegetarian Diet (VD)

A
  • VD is followed for health benefits, weight management, nutrient density, alkalinity and proper CHO intake
  • 2016 Meta-Analyses of 7 RCT found no differences between VD and an omnivorous one regarding physical performance
  • Safety: depends on what VD is followed
  • Vegan: B12 deficiency, Omega 3s, Zinc, Iron
175
Q

• Everyone is unique and must find out what lifestyle works best for you!

A

• All emphasize: leafy greens, vegetables, nuts/seeds, olive/avocado oil, non-starchy CHO, low CHO fruit (berries)

176
Q

Ergogenic Aids

A

Any nutritional, mechanical, psychological or pharmacologic procedure that increases athletic performance

177
Q

• Dietary Supplement -

A

product taken to supplement the diet

178
Q

Supplements are NOT regulated!

A

• Caveatemptor
• Potency,contamination,
standardization, efficacy all a gamble when buying supplements
• Proprietaryblendissue

179
Q

Sodium Bicarbonate

A

• ActsasabuffersopHcanbe maintained during HIT
• Shown to ↑ the performance of all out exercise lasting 1-7 minutes
• 300 mg/kg of BW
• Safety: GI distress (spread
out dosage)

180
Q

Creatine

A
  • Body produces
  • ↑anaerobic production of ATP
  • Buffer
  • ↑FFM,strength, maybe boost brain health and immunity?
  • Safety:nottoxic for healthy individuals
181
Q

Branched Chain Amino Acids

A
  • Leucine, Isoleucine, Valine
  • Reduction of central fatigue = ↑ endurance and power d/t tryptophan absorption competition
  • ↑ muscle protein synthesis, ↑ glucose uptake, anti-catabolic mechanisms
  • Safety has been shown using 30g/day
  • Mixed research, fasted workout benefits?
182
Q

Beta-Alanine

A
  • Supplementtoproduce Carnosine (antioxidant)
  • Buffer of H+
  • ImprovedHIT performance, ~3% ↑ in muscular endurance, fatigue ↓, possibly hypertrophic
  • Sideeffect:Paresthesia
183
Q

Beet Root Juice

A

• NitrateNitriteNitric Oxide (NO)
• Arginine and Citrulline = ↑ NO
• ↑ Blood flow = more oxygen & nutrient delivery
• ↑mitochondrial function
• Time to exhaustion ↑,
anti-cancer properties (in vitro)
• Safety - hypotension, heart disease meds

184
Q

1,3,7 Trimethylxanthine

A
  • Acts on adenosine receptors
  • Adenosine = sedative
  • Nootropic
  • ↓RPE and reaction time
  • ↑in power output as well as aerobic and anaerobic exercise
  • ↑ thermogenesis, BMR & fat oxidation = fat loss - possibly
  • Cons: Tolerance and anti-sleep
  • Toxicity seen at 20mg/kg of BW
  • 1,454 mg for a 160# person
185
Q
  • CHO - glycogen
  • Protein - vital for nearly all cellular processes
  • Fat - vitamin absorption, hormones, insulation
  • Ketogenic, Paleo, Vegetarian - All safe, see if one works for you!
  • Supplements - Look for 3rd Party Verification
  • Come talk with me at Office Hours!
186
Q

What is Euhydratedd

A

Normal hydration

187
Q

what is hyperhydrated

A

over hydration

188
Q

what is hypohydrated

A

dehydration

189
Q

decrease in fluid leads to

A

ADH release
Aldosterone Release
Thirst

190
Q

Fluid loss of 1-2% is likely is

A

of no major concern, but losses above this should be avoided

191
Q

Fluid loss of 3-5% of body weight

A

results in cardiovasular strain and imparied ability to dissipate head

192
Q

Fluid loss > 7%% is

A

very dangeous

193
Q

Drink an extra ____ for every pound of body weight lost

194
Q

Normal urine production in a day is

A

~1.5 L/day

195
Q

Urine Specific Gravity - Hyperhydrated

A

Below 1.015

196
Q

Urine Specific Gravity - Euhydrated

197
Q

Urine Specific Gravity - Hypohydrated

A

Above 1.02

198
Q

Physiological Variable - Ventilation: Acute

A

Increased ~40%

199
Q

Physiological Variable - Blood pH: Acute

A

Increased (More Alkaline)

200
Q

Physiological Variable - Plasma Volume: Acute

A

Decreased due to incresase in ventilation and urination

201
Q

Physiological Variable - EPO Levels: Acute

A

Increases in first 2-3 days

202
Q

Physiological Variable - Hemoglobin: Acute

203
Q

Physiological Variable - Arterial O2 Content: Acute

A

Decreased (~80% Saturation)

204
Q

Physiological Variable - Q at rest and submax exercise: Acute

205
Q

Physiological Variable - Q At Max Exercise: Acute

206
Q

Physiological Variable - Stroke Volume: Acute

A

PV Decrease –> SV Decrease

207
Q

Physiological Variable - HR at Rest and Submax Exercise: Acute

208
Q

Physiological Variable - HR at MAx Exercise: ACute

209
Q

Physiological Variable - Muscle Fiber Size: Acute

210
Q

Physiological Variable - VO2 MAx: Acute

A

Significant decrease ~10% per 1000 m (above 1500 m)

211
Q

Physiological Variable - Ventilation: Chronic

A

Remains above sea level

212
Q

Physiological Variable - Blood pH: Chronic

A

Returns to near sea level - renal compensation

213
Q

Physiological Variable - Plasma Volume: Chronic

A

Increases but remains slightly below sea level

214
Q

Physiological Variable - EPO Levels: Chronic

A

Move toward sea level as O2 neds are being met. ~10% increase in hematocrit

215
Q

Physiological Variable - Hemoglobin Mass: Chronic

A

Increase near 10%

216
Q

Physiological Variable - Arterial O2 Content: Chronic

A

Approaches near sea level

217
Q

Physiological Variable - Q at rest and submax exercise: Chronic

218
Q

Physiological Variable - Qat max exercise: Chronic

A

Increase but remains at sea level

219
Q

Physiological Variable - Stroke Volume: Chronic

A

Increases but remains slightly below sea level - plasma volume

220
Q

Physiological Variable - HR at rest and submax exercise: Chronic

A

Increases but remains slightly below sea level

221
Q

Physiological Variable - HR at max exercise: Chronic

A

remains below sea level values

222
Q

Physiological Variable - muscle fiber size: Chronic

A

decreases below sea level value

223
Q

Physiological Variable - VO2max: Chronic

A

Increases but remains slightly below sea level

SPH-K 409 (4 decks)

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