EXAM 3 Study Guide Flashcards
Know which energy transfer systems predominate during different types of exercise
- ATP (last for 0-4s) for Strength and Power
-power lift, high jump, javelin throw, golf swing, tennis serve - ATP-PCR (immediate; lasts for 8 seconds ) -Sustained power
-sprints, fast breaks, football line play, gymnastics routine - ATP + PCR + Lactic Acid (last for up to 1 min) Anaerobic power-endurance
-200-400 m dash, 100m swim
These three energy transfer system classified as immediate/short-term non-oxidative systems. - Electron Transport -Oxidative Phoshphorylation (up to 3 mins)
-Aerobic endurance (beyond 800 m run)
-uses aerobic-oxidative system
What is the overload principle?
regular application of a specific exercise overload enhances physiologic function to induce training response
*Overload principle -Exercising at intensities higher than normal stimulates highly specific adaptations so the body functions more efficiently
Overload- in order to keep making gains or achieve training adaptations, the body must be stressed by working beyond normal
Achieving health-related benefits of regular exercise requires lower exercise intensity and increased duration than required to improve aerobic fitness.
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*What is the specificity principle ?
Specificity principle (exercise training) - adaptations in metabolic and physiologic functions that depend upon the type and mode of overload imposed.
specificity refers to Specific adaptations to Imposed demands
-use muscle mass and movement patterns required by same sport
*What is the reversibility principle?
Reversibility principle - the DETRAINING that occurs rapidly when a person terminates participation in regular physical activity
(lose training improvements after 1 or 2 weeks of detraining)
*understand adaptations in the ventilatory system with exercise
Exercise training allows for Sustained, exceptionally HIGH levels of submaximum ventilation
exercise training also INCREASES Inspiratory muscle capacity to generate force and sustain a given level of inspiratory pressure (reduce energy exercise demands, reduce lactate production by ventilatory muscles during intense, prolonged exercise; enhance how ventilatory muscles metabolize circulating lactate as metabolic fuel )
*Understand anaerobic system changes: lactate accumulation, PCr, ATP, glycolytic capacity, glycogen content, muscle fibers
Anaerobic system changes with training
- INCREASED levels of anaerobic substrates (PCr, ATP glycogen content)
- INCREASED quantity and activity of key enzymes that control the anaerobic phase of glucose catabolism
- INCREASED capacity to generate high levels of blood LACTATE during all out exercise.
- Increased glycolytic capacity
*Differentiate between functional and pathologic cardiac hypertrophy
Functional cardiac hypertrophy- due to TEMPORARY stress- were exercise training imposes only a temporary myocardial stress so rest periods provide time for recuperation and demonstrates normal systolic and diastolic functions and superior functional capacity for stroke volume and cardiac output
Pathologic cardiac hypetrophy- due to DISEASE that can induce cardiac enlargement and this “hypertrophied” Heart represents an enlarged, distended, and functionally inadequate organ unable to deliver sufficient blood to satisfy minimal resting requirements
*Understand the concept of “lactate stacking”
Lactate stacking describes the process of completing 1-minute maximum exercise and repeating this same exercise after 3-5 minutes of recovery; this produces a higher blood lactate level than just one-all out exhaustive effort.
(blood lactate rises to near-peak levels)
you are overloading your muscles when lactic acid is already present )
Differentiate between overload, overreaching and overtraining syndrome
Overload- A planned, systematic and progressive increase in training to improve performance
Overreaching: UNPLANNED, Excessive overload with Inadequate rest. Poor performance is observed in training and competition. Successful recovery should result from short-term interventions
Overtraining syndrome- UNTREATED overreaching that produces long-term decreased performance and impaired ability to train. Other associated problems may require medical attention
**How does leptin, adiponectin and Melanocortin 4 receptor levels/mutations contribute to obesity ?
These are all mutant genes that are linked to human obesity
*How does Leptin contribute to obesity?
Leptin - Congenital ABSENCE of this hormonal body weight-regulating substance produced by fat (adipocytes; Ob gene in fat) and released into bloodstream that acts on hypothalamus, will produce CONTINUAL HUNGER and MARKED Obesity
-Neither short nor long-term exercise meaningfully affects leptin
people who have absence of leptin are always hungry, never feel satiated (full)
normal function of leptin (if present) in blood is to reduce or stop the drive to eat after reaching set pont for body’s fat content (inhibit hunger)
*Describe how Adiponectin contributes to obesity
Adiponectin (ADIPOQ gene)- Hormone produced by adipocytes
It targets muscle and liver cells to induce FAT burning and glucose utilization.
If have DEFECTIVE gene variants: reduces adiponectin production, lead-in to pre-metabolic syndrome (like obesity)
decreases in adiponectin linked to obesity
*How does Melanocortin 4 receptor contribute to obesity?
*Melanocortin 4- receptor (MC4R)-
-G-protein coupled receptor that binds alpha-melanocyte stimulating hormone (induced by leptin ) located on paraventricular nucleus (PVN) of the hypothalamus
-DEFECTIVE gene variants: Lack of satiety and early onset-severe obesity)
defective gene gets no feedback signal of being fed
Understand hypertrophy vs hyperplasia with adipocytes in regards to weight gain/loss and obesity
(how do they differ ?)
Fat cell Hypertrophy- Existing adipocytes ENLARGE or Fill with fat
Fat cell Hyperplasia- Total adipocyte NUMBER increases
Weight Loss- in adults, major change in adipose cellularity in weight loss I SHRINKAGE of Adipocytes with NO change in cell number
-Weight GAIN: in general moderate weight gain from overeating in adults Enlarges adipocytes rather than stimulating new development (no increase in cell number)
Understand the anaerobic threshold model
A
Know the reasons why lactate threshold occurs
REVEIW
Exercise intensity form lactate threshold reflects the capability of PERIPHERAL Vasculature and active muscles to sustain steady-rate aerobic metabolism
see how hard you can push yourself, measure intensity in endurance sports
if threshold exists (threshold duration) , it depends on tniteraction of total work accomplished, exercise intensity, training frequency and initial fitness levels.
Know what we discussed regarding the set-point theory and spot reduction (fat)
We discussed how both set-point and spot reduction is NOT TRUE and cannot be supported with research)
Set-point theory- states that all persons (thin or fat) have a well-regulated internal control mechanism located deep within lateral hypothalamus that maintains with relative ease a preset level of body weight and or body fat within a tight range
-each time body weight decreases, below pre-establish set point, internal adjustments (affecting food intake and regulatory thermogenesis will resist change and conserve/replenish body fat
NOT a believed/true theory
Spot reduction theory- states that increase in muscle’s metabolic activity stimulates relatively greater fat mobilization from adipose tissue in proximity to active muscle. (Ex: performing large number of sit ups or side-bends will reduce excessive abdominal and hip fat)
-NOT TRUE
Understand how fat is mobilized in the body
REVIEW
COME BACK
Regular physical activity will increase sensitivity for epinephrine, for fat to be mobilized
also any form of stress cause fatty acids to be related form adipose cell, increase level of glucagon and epinephrine in blood, hormones bind to receptor on surface of adipose cell; this binding causes cascade of reactions to occur and hormone sensitive lipase hydrolyze triacylglycerides into free fatty acids
-hormones hormone sensi lipase
Understand the fat patterning (android vs gynoid) and how fat mobilization correlates
Male fat pattern - ANDROID (apple shape); Central type obesity
fat deposition in abdominal area, particularly internal visceral deposits; shows greater metabolic responsiveness
Female fat pattern- GYNOID (pear shape)
-peripheral obesity, fat in gluteal and femoral regions
Decreases in body fat reduce upper-body subcutaneous and deep abdominal fat Rather than more “resistant Fat deposits in gluteal and femoral regions
men generally respond more favorably than women to effects of exercise on weight loss due to :
-gender difference in body fat distribution
-women may more effectively preserve energy balance with increased physical activity, and men often reduce energy intake with exercise, while depression of food intake with exercise LESS for women.
Know the difference between essential and storage fat
Essential fat- fat in heart, lungs, liver, spleen, kidneys, intestines, muscles, and lipid rich tissues, of central nervous system and bone marrow
-normal physiological functioning requires this fat.
Storage fat- Fat primarily in ADIPOSE tissue
-83% pure fat, 2% protein and 15% water.
-VISCERAL fat, (stored deep inside belly)
*Understand the values and limitations of BMI (body mass Index)
Body Mass Index- derived from body mass and stature (used to assess normalcy for body weight)
BMI= Body mass (kg) divided by stature (m^2)
BMI 18.5-24.9 desirable
BMI 25-29.9 (overweight)
BMI > than or equal to 30 (Obese)
BMI limitations:
1. current classification for overweight assumes that relationship between BMI and percentage body weight remains independent of age, gender, ethnicity and race
2. Fails to consider body’s proportional composition or body fat distribution n
3. Factors other than excess body fat, such as bone, muscle mass and increased plasma volume induced by exercise training affect numerator of BMI equation
4. The possibility of misclassifying someone as overweight pertains particular to some athletes
Understand the basics of measuring fat mass using bioelectric impedance analysis
Bioeletrical impedance Analysis- non-invasive, safe, relatively easy and reliable means of assessing total body water
method: Use and electrical current. The small alternation current flowing between two electrodes passes more rapidly though HYDRATED fat-free tissues and extracellular water than through fat or bone tissues because of LOWER electrical RESISTANCE of Fat-free tissues
- requires standardized conditions: electrode placement, body position, hydration status, plasma osmolarity and skin temperature, etc
*Be able to name the numerous ways of determining body composition
Numerous ways of determine body composition:
1. Direct measurement by chemical analysis of the animal carcass or Human cadaver
-one technique dissolves the body in chemical solution to determine its mixture of at and fat-free components
-another technique physically dissects fat, fat-free adipose tissue, muscle and bone
2. INDIRECT estimation:
1.hydrostatic weighing using:
2. Archimede’s principle,
3.. skin fold thickness and girth measurements,
4. X-ray and magnetic resonance imaging, ultrasound,
5.computed tomography,
6. Near-infrared interactance
7. X-ray and magnetic resonance imaging, 8. total body electrical conductivity
or bioimpedance
9 Air plethysmography
*Know the health risks associated with excessive body fat
Health risks of excessive body fat:
- IMPAIRED glucose tolerance and diminished quality of life emerge even in obese children and adolescents
- Hypertension, elevated blood sugar, postmenopausal breast cancer, elevated total cholesterol and LOW High density lipoprotein(HDL)-cholesterol increases the risk of poor health at any level of excess weight
- INCREASED loads on major joints can lead to pain and discomfort, complications form osteoarthritis, inefficient body mechanics, and reduced mobility
*Know the basics of weight loss that we discussed in class
Weight loss- major change in adipose cellularity is SHRINKAGE of adipocytes (no change in cell number)
- First law of thermodynamics says weight loss occurs whenever energy OUPUT EXCEEDS energy intake (regardless of energy’s macronutrient mixture)
Factors affecting Weight loss:
1. Hydration level- 70% of weight lost over first week of energy deficit consists of water loss; then water loss progressively lessens while body fat loss increases (25% to 70%) . Restrict water during 1st days of caloric deficit causes more total weight loss, but additional weight lost comes form water(as dehydration progresses)
2. Duration of energy deficit: Caloric equivalent of weight lost increases as duration of caloric restriction progresses. After 2 months on a diet, the caloric equivalent of weight loss exceeds twice that in first week
-most individuals, poetical for successful long-term weight loss maintenance generally varies inversely with initial degree of fatness
