Exam 4 Flashcards
What is a ergogenic aid?
Any nutritional, mechanical, psychological, or pharmacologic subsance or practice that improves athletic performance
What is a dietary supplement?
Any product taken to supplement the diet
5K is what percentage of VO2max?
> 95%
10K is what percentage of VO2max?
> 90%
Marathon is what percentage of VO2max?
~78%
CHO is an
ergogenic aid
Typical recommendation for CHo intake fo ran undurance athlete is
6g of CHO / kg of body mass
Typical athlete diet for CHO
55%
Typical athlete diet for Protein
15%
typical athlete diet for fat
30%
A high CHO die shows what kind of performance?
high performance.
High CHO diet after training results in?
Faster recovery, getting back to resting level
30 minutes after exercise, we are able to
have 3x more glycolysis synthesis when ingesting more CHO
high cho good for
high intensity
when can low cho diet be beneficial?
during initial base phase
carbohydrate loading - 7 days prior to event you should
take cho so that its possible to exercse for longer
cho loading - 3-5 days prior:
high% and volume cho diet. goal of 10g/kg/day
consequences of cho loading?
may feel heavy/floated
nausea
diarrhea
insomnia
how much glucose can we intake per hour
60g
how much fructose can we take per hour
30g
testosterone leads to what for bone formation?
increase in bone formation, meaning larger bones
testosterone leads to what for protein synthesis?
increase in protein synthesis, meaning larger muscles and faster repair
testosterone leads to what for epo secretion
increase in epo secretion, leading to increase in red blood cell production
testosterone leads to what heart size is males?
larger heart sizes in males
esrogen leads to what with fat deposiiton?
increase in fat deposition , meaning increase in fat mass and percent body fat
esrogen leads to what with short stature
faster bone growth (ends earlier) and lower total body mass
difference bw men and women during marathon
9%
difference bw men and women during 100 milers
+2%
difference bw mean and women for deadlift
19%
muscle strength differences - upper body
women 40 to 60% lower force
muscle strength differences - lower body
women 25 to 30 % lower force
muscle strength differences due to
total muscle mass difference
In same absolute submaximal workload, CO for women is
sane as neb
In same absolute submaximal workload, sv and hr are
lower and higher when compared to men
In same absolute submaximal workload, heart size in women result in
smaller harts, lower blood volume
for same relative submaximal workout, women hr, sv, and CO is
increased, decreased, and decreased
for same relative submaximal workout, women: what type of o2 consumption?
lower o2 consumption than when compared to men
womens lower CO output limits
VO2 max
womans SVmax limited by
heart size and plasma volume
what does hemoglobin do for women in vo2 max?
lower hemoglobin limits vo2 max
sex differences in lactate threshold?
lactate threshold occurs at same percent VO2max
hyperthrophy in women vs men?
less hyperthrophy in women vs men
what type of mechanism is more important for women?
neural mechanisms
hot environments” progesterone in luteal phase trigger…
increase in temperature by ~0.5 celsius.
hot environments: may not be a real issue because of
more efficient sweating and even better with adapion
women are better suited for what type of environment?
cold. bc of higher fat mass
womens tend to have what type of extremities?
colder; because raynauds much more commmon in females
Three factors in female athlete triad?
Energyu Availaility
Bone Health
Menstural Status
inadequate nutrietns and exercise loss of fat leads to
lower leptin levels
affect fsh and lh release
Recovery of energy status: process
days or weeks
Recovery of energy status: outcomes
incease energy status will stimulate anabolic hormones (IGF-1) and bone formation
will reserve energy conservation adapations
Recovery of menstural status: process
months
Recovery of menstural status: outcomes
increase in reproductive hormones and estrogern exerts an anti resportive effect on bone
Recovery of bone mineral density: process
years
Recovery of bone mineral density: outcomes
increase in estrogen continues to inhibit bone resorption and energy status will stimulate anabolic hormones (IGF-1) and bone formation
after what age will the body start to decline?
after age 30
fat free mass declining starting by age
40
Fat Free Mass Decline: Muscle and bone mass will
decrease
Fat Free Mass Decline: due to
lower acivity levels
Fat Free Mass Decline: hormone levels…
decrease, which includes growth hormones, sex hormones, and IGF-1
Fat mass tends to increase in
sedentary older adults.
what is sarcopenia?
sedentar older adults will lose a larger percentage of type II fibers
sarcopenia: decrease in
type II motor neurons
Sarcopenia: what do type i fibers do
re-innervate old type ii fibers, and results in a higher percent of type i fibers
endurance training as what impact of muscle mass
no impact on decline in muscle mass with age
resistance training and muscle mass
reduces muscle atropgy, and increase muscle cross-sectional area
reflexes and age?
reflexes slow with age.
reflexes and exercise?
exercise preserves reflex response time.
older active people = young active people
motor unit activation does what with age?
declines, exercise retains maximal recruitment of muscle
max SV will do what with age?
decrease
cardiovascular system becomes more what with age?
fibrotic
Max SV with age: arteries
arterial stiffening –> increase in afterload
Max SV with age: LV
stiffening in LV , and partial loss of frank-starling mechanism
Max SV with age: contractility
decline in contractility, response to catecholamines and receptor changes
exercise doees what so SV?
attenuates decline. Slows decline, but does not stop it from occuring
What is the main reason for a lower Q?
More to do with HRmax, and not SV max
exercise does what to VO2 max?
attenuates decline
exercise and risk : arteries
less arterial stiffening
exercise and risk: endothelial
less endothelial dysfunction
exercise and risk: vasodilator
preserves vasodilator signaling
exercise and risk: research
research ongoign on proper exercise dose for cardiovascular benefit
respiratory function with sedentary aging: lung compliance and chest wall
decreased lung compliance and decrease chest wall elasticity with age
vo2 max decline in highly trained adults
5-6% decline percage.
vo2 max decline in normal aduilts
10% decline per decade, around 4.0 ml/kg/minw
what is a macrocycle?
this is the entire training period
what is a mesocycle?
different periods within training, such as strengh training, hyperthrophy, peaking, active rest
what is microcycles
a week training cycle
what is diurinal undulation
day to day changes that occur in a training ccle
four steps in a single training session?
fatigue
recovery
supercompensation
return to baseline
Quantifying Training Loads: Internal & Objective
HR Variability HR Load Resting HR Blood Lactate HRR
Quantifying Training Loads: Internal and Subjective
Wellness Survey
Session RPE
Quantifying Training Loads: Exercise and Objective
Volume-Load
Vertical Jump
Distance-Elevation Gain
Accelerometer DAta
Quantifying Training Loads: Subjective and Exernal
Coachs Assessment
Measuring Performance and Recover
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
Maximal Performance Tests
Mile Time
BEEP Test
Bulgarian TRaining - Max Out every friday
What are some blood tests?
Cortisol Levels
IL-6
Creatine Kinase
In which type of exercise activity do we see the gap the between men and women become the smallest or disappear?
Ultra endurance 100 mile runs
In anatomical terms, how do men and women differ in the areas that affect exercise?
Muscle mass
red blood cell count
heart size
True or False, men produce more muscular force due to greater force production capability for the same cross-sectional area of muscle.
False
Which of the following is thought to be a primary reason why women tend to present with a lower relative VO2max than males?
females quantity of fat mass
Which of the following is NOT a reason for the VO2max differences in females?
females having lower capillary density in skeletal muscle
True or False, the female athlete triad is generally considered to start due to low energy availability related to inadequate dietary intake.
true
Choose ALL of the following that tend to change with normal aging.
increase in fat mass
decrease in vo2max
decrease in hrmax
True or False, both trained and untrained older adults will have slower response times to initiating voluntary tasks when compared to untrained young people.
false
Which of the following factors will contribute to the decrease in VO2max observed with aging? (Choose all that apply)
decrease in maxhr and vasodilation control of artieral system
stiffening of artieries and lv
The average human’s total fiber type distribution is 50% Type IIa and 50% Type IIx.
false
The difference in contraction velocity between Type 1 and Type II muscle fibers is attributed, in part, to which of the follow ___________________.
different atpase
_________ fibers are recruited first due to the _________ size of the of the cell body of the alpha motor neuron in the motor unit.
type i / smaller
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.
false
The Bohr effect is a shift in the oxyhemoglobin saturation curve to the right in response to __________.
increases in hydrogen
Strength gains observed in the first month of training can be attributed to all of the following EXCEPT:
decrease in reciprocal inhibition
When breaking down substrates to produce ATP, the majority of ATP is produced in which of the following enzyme pathways?
etc
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?
increase in afterload
