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SPH-K 409 > Exam 4 > Flashcards

Exam 4 Flashcards

1
Q

What is a ergogenic aid?

A

Any nutritional, mechanical, psychological, or pharmacologic subsance or practice that improves athletic performance

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2
Q

What is a dietary supplement?

A

Any product taken to supplement the diet

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3
Q

5K is what percentage of VO2max?

A

> 95%

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4
Q

10K is what percentage of VO2max?

A

> 90%

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5
Q

Marathon is what percentage of VO2max?

A

~78%

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6
Q

CHO is an

A

ergogenic aid

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7
Q

Typical recommendation for CHo intake fo ran undurance athlete is

A

6g of CHO / kg of body mass

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8
Q

Typical athlete diet for CHO

A

55%

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9
Q

Typical athlete diet for Protein

A

15%

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10
Q

typical athlete diet for fat

A

30%

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11
Q

A high CHO die shows what kind of performance?

A

high performance.

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12
Q

High CHO diet after training results in?

A

Faster recovery, getting back to resting level

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13
Q

30 minutes after exercise, we are able to

A

have 3x more glycolysis synthesis when ingesting more CHO

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14
Q

high cho good for

A

high intensity

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15
Q

when can low cho diet be beneficial?

A

during initial base phase

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16
Q

carbohydrate loading - 7 days prior to event you should

A

take cho so that its possible to exercse for longer

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17
Q

cho loading - 3-5 days prior:

A

high% and volume cho diet. goal of 10g/kg/day

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18
Q

consequences of cho loading?

A

may feel heavy/floated
nausea
diarrhea
insomnia

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19
Q

how much glucose can we intake per hour

A

60g

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20
Q

how much fructose can we take per hour

A

30g

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21
Q

testosterone leads to what for bone formation?

A

increase in bone formation, meaning larger bones

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22
Q

testosterone leads to what for protein synthesis?

A

increase in protein synthesis, meaning larger muscles and faster repair

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23
Q

testosterone leads to what for epo secretion

A

increase in epo secretion, leading to increase in red blood cell production

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24
Q

testosterone leads to what heart size is males?

A

larger heart sizes in males

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25
Q

esrogen leads to what with fat deposiiton?

A

increase in fat deposition , meaning increase in fat mass and percent body fat

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26
Q

esrogen leads to what with short stature

A

faster bone growth (ends earlier) and lower total body mass

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27
Q

difference bw men and women during marathon

A

9%

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28
Q

difference bw men and women during 100 milers

A

+2%

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29
Q

difference bw mean and women for deadlift

A

19%

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30
Q

muscle strength differences - upper body

A

women 40 to 60% lower force

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31
Q

muscle strength differences - lower body

A

women 25 to 30 % lower force

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32
Q

muscle strength differences due to

A

total muscle mass difference

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33
Q

In same absolute submaximal workload, CO for women is

A

sane as neb

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34
Q

In same absolute submaximal workload, sv and hr are

A

lower and higher when compared to men

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35
Q

In same absolute submaximal workload, heart size in women result in

A

smaller harts, lower blood volume

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36
Q

for same relative submaximal workout, women hr, sv, and CO is

A

increased, decreased, and decreased

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37
Q

for same relative submaximal workout, women: what type of o2 consumption?

A

lower o2 consumption than when compared to men

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38
Q

womens lower CO output limits

A

VO2 max

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39
Q

womans SVmax limited by

A

heart size and plasma volume

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40
Q

what does hemoglobin do for women in vo2 max?

A

lower hemoglobin limits vo2 max

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41
Q

sex differences in lactate threshold?

A

lactate threshold occurs at same percent VO2max

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42
Q

hyperthrophy in women vs men?

A

less hyperthrophy in women vs men

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43
Q

what type of mechanism is more important for women?

A

neural mechanisms

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44
Q

hot environments” progesterone in luteal phase trigger…

A

increase in temperature by ~0.5 celsius.

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45
Q

hot environments: may not be a real issue because of

A

more efficient sweating and even better with adapion

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46
Q

women are better suited for what type of environment?

A

cold. bc of higher fat mass

47
Q

womens tend to have what type of extremities?

A

colder; because raynauds much more commmon in females

48
Q

Three factors in female athlete triad?

A

Energyu Availaility
Bone Health
Menstural Status

49
Q

inadequate nutrietns and exercise loss of fat leads to

A

lower leptin levels

affect fsh and lh release

50
Q

Recovery of energy status: process

A

days or weeks

51
Q

Recovery of energy status: outcomes

A

incease energy status will stimulate anabolic hormones (IGF-1) and bone formation
will reserve energy conservation adapations

52
Q

Recovery of menstural status: process

A

months

53
Q

Recovery of menstural status: outcomes

A

increase in reproductive hormones and estrogern exerts an anti resportive effect on bone

54
Q

Recovery of bone mineral density: process

A

years

55
Q

Recovery of bone mineral density: outcomes

A

increase in estrogen continues to inhibit bone resorption and energy status will stimulate anabolic hormones (IGF-1) and bone formation

56
Q

after what age will the body start to decline?

A

after age 30

57
Q

fat free mass declining starting by age

A

40

58
Q

Fat Free Mass Decline: Muscle and bone mass will

A

decrease

59
Q

Fat Free Mass Decline: due to

A

lower acivity levels

60
Q

Fat Free Mass Decline: hormone levels…

A

decrease, which includes growth hormones, sex hormones, and IGF-1

61
Q

Fat mass tends to increase in

A

sedentary older adults.

62
Q

what is sarcopenia?

A

sedentar older adults will lose a larger percentage of type II fibers

63
Q

sarcopenia: decrease in

A

type II motor neurons

64
Q

Sarcopenia: what do type i fibers do

A

re-innervate old type ii fibers, and results in a higher percent of type i fibers

65
Q

endurance training as what impact of muscle mass

A

no impact on decline in muscle mass with age

66
Q

resistance training and muscle mass

A

reduces muscle atropgy, and increase muscle cross-sectional area

67
Q

reflexes and age?

A

reflexes slow with age.

68
Q

reflexes and exercise?

A

exercise preserves reflex response time.

older active people = young active people

69
Q

motor unit activation does what with age?

A

declines, exercise retains maximal recruitment of muscle

70
Q

max SV will do what with age?

A

decrease

71
Q

cardiovascular system becomes more what with age?

A

fibrotic

72
Q

Max SV with age: arteries

A

arterial stiffening –> increase in afterload

73
Q

Max SV with age: LV

A

stiffening in LV , and partial loss of frank-starling mechanism

74
Q

Max SV with age: contractility

A

decline in contractility, response to catecholamines and receptor changes

75
Q

exercise doees what so SV?

A

attenuates decline. Slows decline, but does not stop it from occuring

76
Q

What is the main reason for a lower Q?

A

More to do with HRmax, and not SV max

77
Q

exercise does what to VO2 max?

A

attenuates decline

78
Q

exercise and risk : arteries

A

less arterial stiffening

79
Q

exercise and risk: endothelial

A

less endothelial dysfunction

80
Q

exercise and risk: vasodilator

A

preserves vasodilator signaling

81
Q

exercise and risk: research

A

research ongoign on proper exercise dose for cardiovascular benefit

82
Q

respiratory function with sedentary aging: lung compliance and chest wall

A

decreased lung compliance and decrease chest wall elasticity with age

83
Q

vo2 max decline in highly trained adults

A

5-6% decline percage.

84
Q

vo2 max decline in normal aduilts

A

10% decline per decade, around 4.0 ml/kg/minw

85
Q

what is a macrocycle?

A

this is the entire training period

86
Q

what is a mesocycle?

A

different periods within training, such as strengh training, hyperthrophy, peaking, active rest

87
Q

what is microcycles

A

a week training cycle

88
Q

what is diurinal undulation

A

day to day changes that occur in a training ccle

89
Q

four steps in a single training session?

A

fatigue
recovery
supercompensation
return to baseline

90
Q

Quantifying Training Loads: Internal & Objective

A 
HR Variability
HR Load
Resting HR
Blood Lactate
HRR
91
Q

Quantifying Training Loads: Internal and Subjective

A

Wellness Survey

Session RPE

92
Q

Quantifying Training Loads: Exercise and Objective

A

Volume-Load
Vertical Jump
Distance-Elevation Gain
Accelerometer DAta

93
Q

Quantifying Training Loads: Subjective and Exernal

A

Coachs Assessment

94
Q

Measuring Performance and Recover

A

We want to know how tis much training will elicit this much fatugue and this much adaption which will take this long to recover from for performance this day

95
Q

Maximal Performance Tests

A

Mile Time
BEEP Test
Bulgarian TRaining - Max Out every friday

96
Q

What are some blood tests?

A

Cortisol Levels
IL-6
Creatine Kinase

97
Q

In which type of exercise activity do we see the gap the between men and women become the smallest or disappear?

A

Ultra endurance 100 mile runs

98
Q

In anatomical terms, how do men and women differ in the areas that affect exercise?

A

Muscle mass
red blood cell count
heart size

99
Q

True or False, men produce more muscular force due to greater force production capability for the same cross-sectional area of muscle.

A

False

100
Q

Which of the following is thought to be a primary reason why women tend to present with a lower relative VO2max than males?

A

females quantity of fat mass

101
Q

Which of the following is NOT a reason for the VO2max differences in females?

A

females having lower capillary density in skeletal muscle

102
Q

True or False, the female athlete triad is generally considered to start due to low energy availability related to inadequate dietary intake.

A

true

103
Q

Choose ALL of the following that tend to change with normal aging.

A

increase in fat mass
decrease in vo2max
decrease in hrmax

104
Q

True or False, both trained and untrained older adults will have slower response times to initiating voluntary tasks when compared to untrained young people.

A

false

105
Q

Which of the following factors will contribute to the decrease in VO2max observed with aging? (Choose all that apply)

A

decrease in maxhr and vasodilation control of artieral system
stiffening of artieries and lv

106
Q

The average human’s total fiber type distribution is 50% Type IIa and 50% Type IIx.

A

false

107
Q

The difference in contraction velocity between Type 1 and Type II muscle fibers is attributed, in part, to which of the follow ___________________.

A

different atpase

108
Q

_________ fibers are recruited first due to the _________ size of the of the cell body of the alpha motor neuron in the motor unit.

A

type i / smaller

109
Q

True or False, Type 1 fibers have a more developed sarcoplasmic reticulum which allows calcium to spread through sarcomere faster, in turn making this fiber type faster than other fiber types.

A

false

110
Q

The Bohr effect is a shift in the oxyhemoglobin saturation curve to the right in response to __________.

A

increases in hydrogen

111
Q

Strength gains observed in the first month of training can be attributed to all of the following EXCEPT:

A

decrease in reciprocal inhibition

112
Q

When breaking down substrates to produce ATP, the majority of ATP is produced in which of the following enzyme pathways?

A

etc

113
Q

Increased resistance in the arterial system would decrease cardiac output. Which of the following mechanisms related to cardiac output is related to the resistance of the arterial system?

A

increase in afterload

SPH-K 409 (4 decks)

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