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HPEX 350 > Exam III > Flashcards

Exam III Flashcards

1
Q

1 kg is equal to how many pounds?

A

2.205 pounds

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2
Q

How many kcals are burned per liter of oxygen?

A

5 kcals

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3
Q

Increase in metabolism could account for a rise in core temperature of __ degrees Celsius every ____ minutes

A

1 degree Celsius

7-10 minutes

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4
Q

We can only tolerate a ___ degree increase in body temperature

A

5 degree Celsius

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5
Q

Athletes who use ___ increase their risk for heat related injuries

A

EPO

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6
Q

Whats the average hematocrit percentage?

A

40-45%

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7
Q

What’s our maximal sweat rate?

A

3.5 L/hr

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8
Q

What is considered the thermostat or regulator of body temperature?

A

Hypothalamus

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9
Q

The hypothalamus is regulated at ___ degrees

A

37 degrees Celsius

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10
Q

What are the two responses that the hypothalamus activates to adjust to heat?

A

Thermal receptors in the skin

Hypothalamic blood

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11
Q

What are the methods that can be used for heat conservation?

A

Radiation
Conduction
Convection

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12
Q

What methods can be used for heat loss?

A

Radiation
Conduction
Convection
Evaporation

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13
Q

What’s the difference between conduction and convection?

A

Conduction: Typically solid substances

Convection: Typically gases, or liquids.

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14
Q

What’s the major physiological defense against overheating during exercise?

A

Evaporation

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15
Q

What’s the major physiological defense against overheating at rest?

A

Convection

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16
Q

When you sweat you lose _______.

A

Sodium Chloride

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17
Q

How many sweat glands do we have?

A

2 to 4 million

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18
Q

How many mL of sweat do we see from insensible perspiration?

A

350 mL

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19
Q

Max sweating under optimal conditions is what?

A

30 ml/min

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20
Q

Each mL of sweat transfers __ kcals of heat energy

A

.58 kcals

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21
Q

During max sweating this would equate to __ kcal/min of exercise.

A

17.4 kcal/min

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22
Q

What effects sweat evaporation?

A

Surface exposed to environment

Temperature and relative humidity of ambient air

Convective air currents around body

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23
Q

The optimal dew point for evaporation is what?

A

40 mmHg

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24
Q

What an example of a condition where very little sweat evaporation occurs?

A

Warm, humid environments

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25
Q

Does sweating cool off the skin?

A

No

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26
Q

What cools off the skin?

A

Evaporation of sweat

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27
Q

We see an increase in what during dehydration?

A

Blood Na+

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28
Q

An increase in Blood Na+ causes what two things?

A

Triggers thirst receptors

Slows gastric emptying

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29
Q

When someone overheats we see a decrease in what?

A

Plasma volume

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30
Q

A decrease in plasma volume causes what?

A

Increase in peripheral blood flow to increase evaporation

Increase in sweat rate

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31
Q

Once overheating occurs what happens to peripheral blood flow and sweat rate?

A

They both decrease

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32
Q

What percentage of the cardiac output passes through the skin during extreme conditions?

A

15-25%

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33
Q

When overheating occurs what happens to the cardiac output?

A

Decreases

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34
Q

Evaporation reaches equilibrium within __ minutes.

A

30 minutes

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35
Q

Trained individuals see a ________ in sweat rate.

A

Increase

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36
Q

Which hormone is directly related to water retention?

A

ADH

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37
Q

Which hormone is indirectly related to water retention?

A

Aldosterone

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38
Q

Aldosterone reabsorbs what?

A

Sodium

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39
Q

What three things occur when fluid loss is greater than 5% of the body mass?

A

Impede heat dissipation

Diminish cardiovascular function

Diminish exercise capacity

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40
Q

In cold weather we see a _______ in urine production.

A

Increase

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41
Q

Diuretics reduce what?

A

Plasma volume

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42
Q

Vomiting and diarrhea can cause what?

A

Mineral loss

Muscle weakness

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43
Q

How many mL of fluid should you drink prior to exercise? How many minutes prior to exercise should you drink them?

A

400-600 mL

20 minutes prior

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44
Q

How many mL of water empties into the stomach?

A

1000 mL

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45
Q

How many mL of sweat loss occurs?

A

2000 mL

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46
Q

What range of mL of water should you drink every hour of exercise?

A

600-1000 mL

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47
Q

1 pound of weight loss is ___ mL of dehydration

A

450 mL

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48
Q

Consume an excess of ___ to ___ percent of existing fluid loss after exercise.

A

125-150%

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49
Q

Older individuals have a _______ thirst drive.

A

Depressed

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50
Q

What the recommended amount of sodium and potassium should you add to your drinks?

A

Sodium: 100 mmol/L

Potassium: 2-5 mmol/L

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51
Q

Increased sodium and potassium can have what three effects?

A

Increased osmolality

Less urine production

Restores plasma volume

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52
Q

Sweat loss can deplete the body of ___ g of salt

A

13-17g

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53
Q

The ACSM recommends how much sodium per L of water for events lasting more than an hour.

A

0.5-0.7g

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54
Q

What is hyponatremia?

A

Water intoxication

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55
Q

Heat acclimation occurs after how many days?

A

10 days

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56
Q

How long does it take to lose heat acclimation?

A

2-3 weeks

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57
Q

What are some benefits of heat acclimation?

A

Increased sweat production

Decreased heart rate

Decrease in core body temperature

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58
Q

Which gender produces less sweat?

A

Women

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59
Q

Why do women produce less sweat?

A

Greater body mass to lean muscle mass ration

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60
Q

What are the three major heat related illnesses? (Rank them in terms of less severe to most severe)

A
  1. Heat cramps
  2. Heat exhaustion
  3. Heat stroke
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61
Q

True or False: Oral temperature is just as accurate as core temperature?

A

False

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62
Q

How many mg of caffeine must you consume for caffeine to act as a diuretic?

A

500 mg

63
Q

Caffeine is a ___ stimulant

A

CNS

64
Q

Whey protein comes from what?

A

Cow’s milk

65
Q

What are the three types of whey protein?

A

Concentrate (Contains lactose)
Isolate
Hydrolysate (Partially Broken Down)

66
Q

Whey protein is an excellent source of what?

A

BCAAs and Amino Acids

67
Q

What’s the major amino acid in whey?

A

Leucine

68
Q

What percentage of leucine is found in whey?

A

> 10%

69
Q

Soy protein comes from where?

A

Plant source

70
Q

What are the two types of soy protein?

A

Concentrate and Isolate

71
Q

What’s unique about soy protein concentrate?

A

Is without water-soluble carbs

72
Q

What is unique about soy protein isolate?

A

Most of the fat and carbs are removed

73
Q

Soy is high in what?

A

Arginine and Glutamine

74
Q

Whats the major function of arginine and glutamine?

A

Immune system boosters

75
Q

Which protein increases lean muscle mass? What molecule is the major reason for this?

A

Whey, Leucine

76
Q

Creatine is produced how?

A

Endogenously

77
Q

How much creatine do we produce each day?

A

1 gram

78
Q

Where is creatine largely produced?

A

Liver, kidneys, pancreas

79
Q

Where is creatine found? What’s the percent breakdown for each?

A

Muscle Mass (95%)

Brain, Liver, Kidney, Testes (5%)

80
Q

What are the two major forms of creatine? What’s the percent breakdown for each?

A

Phosphorylated (60%)

Free Form (40%)

81
Q

How is creatine pool effected?

A

Fiber type, and skeletal muscle mass

82
Q

Which fiber type has the greatest effect on the creatine pool?

A

Type II

83
Q

What three amino acids are required for creatine synthesis?

A

Arginine, Glycine, Methionine

84
Q

What’s the major creatine transporter?

A

CreaT1

85
Q

CreaT1 is sensitive to what?

A

The intracellular amount of creatine

86
Q

What are some of the performance improvements we see from creatine?

A

Increase in 1 RM

Increase in Endurance Strength

87
Q

What increase do we see in muscle hypertrophy after a 5 day creatine loading phase?

A

Collagen mRNA

GLUT4

Myosin Heavy Chain IIA

88
Q

What’s a major reason for creatine’s benefits in performance?

A

Decreases muscle growth inhibitors

Increases satellite cell proliferation

Increase in IGF-1 (Major Reason)

89
Q

Creatine causes what improvements in anaerobic perofrmance?

A

Improvement in <30s activity

Slight improvement in 30-150s exercise

90
Q

What’s the typical loading dose for creatine?

A

20 g/day or 0.3 g/kg/d

91
Q

What’s the typical amount recommended for creatine during a maintenance phase?

A

3-5 g/d

92
Q

What is the major mechanism for creatine’s effect on anaerobic performance?

A

Facilitates re-uptake of Ca2+ into Sarcoplasmic Reticulum, allowing for faster detachment of actomyosin cross bridge

This produces more force on the next impulse

93
Q

When you’re anemic you have a drop in ______ which causes you to become _______.

A

RBC

Hypoxic

94
Q

When you’re anemic and low in RBC, what should you take/produce?

A

EPO

95
Q

What’s the process of producing new RBC?

A

Kidneys produce EPO, which leads to the formation of RBC in the bone marrow

96
Q

Cold weather has what effect on the respiratory passage?

A

Increases the loss of water through the respiratory passage

97
Q

Caffeine increases what?

A

Recruitment of motor units

Mobilization of FFA

Mobilization of Calcium in Sarcoplasmic Reticulum

98
Q

Caffeine speeds what?

A

Neuron Firing

99
Q

Neuron firing causes what reaction?

A

Causes you to feel alert

100
Q

Caffeine stimulates ______ to secrete ________?

A

Pituitary gland

Adrenaline

101
Q

Caffeine inhibits what?

A

cAMP Phosphodiesterase (2nd messenger)

102
Q

Caffeine manipulates what?

A

Dopamine

103
Q

When does caffeine absorption occurs?

A

45 minutes

104
Q

Where does caffeine absorption occur?

A

Stomach and Small Intestine

105
Q

Peak concentration of caffeine is within ______.

A

1.5 Hours

106
Q

What’s the half-life of caffeine?

A

3-7 hours

107
Q

Adenosine is a _______.

A

Neuromodulator

108
Q

Adenosine inhibits the release of _________.

A

Neurotransmitters (A:1 Presynaptic Cleft)

109
Q

What are the neurotransmitters that are inhibited by adenosine?

A 
Glutamine
GABA
Norepinephrine
Serotonin 
Acetylcholine
110
Q

Adenosine hinders _______

A

Adenylyl Cyclase

111
Q

Adenylyl Cyclase decreases

A

cAMP Levels

112
Q

Adenosine blocks what?

A

Pre-synaptic Calcium Channels

113
Q

Adenosine stimulates what?

A

Potassium Channels

114
Q

Caffeine is metabolized where?

A

Liver

115
Q

What enzyme helps metabolize caffeine?

A

CYP1A2 Isozyme

116
Q

Caffeine is an antagonist to what?

A

Adenosine Receptors

117
Q

Peripheral fatigue is due to an increase in what?

A

Hydrogen Ions
Potassium Ions
Phosphate
Metabolic Fuel Sources

118
Q

_______ is directly related to exercise induced acidosis.

A

H+ concentration

119
Q

What are some symptoms of exercise induced acidosis?

A

Dysfunction of sarcoplasmic reticulum
Reduced cross bridge
Increased Potassium release
Decrease in PFK activity

120
Q

Chemical formula for bicarbonate?

A

NaHCO3

121
Q

Bicarbonate increases what?

A

Extracellular HCO3- and pH

122
Q

Bicarbonate stimulates what?

A

Lactate

H+ Cotransporter

123
Q

High-intensity exercise and bicarbonate

A

Events lasting more than 30 seconds
Repeated sprinting
Combat Sports
Prolonged bouts of exercise (60+ min)

124
Q

Dose and loading time for bicarbonate

A

0.3 k/kg

125
Q

What’s the peak time to consume HCO3?

A

60-180 minutes prior to exercise (consuming with carbs is debatable)

126
Q

Additional benefits of bicarbonate

A

Reduces exercise-induced oxygen desaturation in arteries

Decreases rating of perceived exertion during exercise

127
Q

Nitrates plasma concentrate peaks when?

A

1-2 hours

128
Q

Nitrate converts to what? When does it peak?

A

Nitrite

2-3 hours

129
Q

Whats another term for hypoxia?

A

Deoxyhemoglobin

130
Q

What are some sources of nitrate?

A

Lettuce, spinach, celery

131
Q

Does Nitrate work?

A

Yes

132
Q

Used in experimentation, this method shows no change in caloric content.

A

Isocaloric

133
Q

Nitrate can increase what?

A

Vasodilation
Angiogensis
Glucose Uptake
SR Ca+ Handling

134
Q

What are two immune system boosters?

A

Arginine and Glutamine

135
Q

Caffeine is seen as a ______ aid.

A

Ergogenic aid

136
Q

What is the superfamily of enzymes?

A

Cytochrome P450

137
Q

CYP1A2 isozyme can also be expressed as

A

Cytochrome P450 1A2

138
Q

Caffeine is metabolized into what? What is the percent breakdown?

A

Paraxanthine (84%)
Theobromine (12%)
Theophylline (4%)

139
Q

Paraxanthine increases what?

A

Lipolysis

140
Q

Theobromine is associated with what and increases what?

A

Vasodilation

Increases urine production

141
Q

Theophylline is what?

A

A smooth muscle relaxer of bronchi

142
Q

What substance found in energy drinks was shown to have a big effect in the study?

A

Taurine

143
Q

How long do you have to go without caffeine to see an effect if you are a regular user?

A

3 days

144
Q

When do trained individuals see the impact of caffeine?

A

In the morning

145
Q

Did caffeine show improvements in sprinting?

A

No

146
Q

Do regular users see the effect of caffeine?

A

No

147
Q

The caffeine study was what type of analysis?

A

Meta-analysis

148
Q

Nitrate can cause what?

A

Fatigue resistance
Exercise efficiency
Exercise performance

149
Q

In the protein study, what substance was used to test that the subjects were following the diet?

A

PABA

150
Q

The buffering of ______ ion allows us to be in a ______ state

A

H+

Aerobic

151
Q

_____ is responsible for mitochondrial growth

A

PGC-1A

152
Q

PGC-1A is responsible for what. And decreases the reliance of what as a fuel source?

A

Mitochondrial growth

Lactate

153
Q

The caffeine study used what scale to assess the results?

A

PEDro Scale

HPEX 350 (4 decks)

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