Exercise Physiology and Nutrition Flashcards
what energy system is used for sprint activity taking between 11-14 seconds
Adenosine triphosphate-creatine phosphate (ATP-CP)
What is excessive post exercise 0xygen consumption?
when athlete continues to have higher respiratory rate 30 min after race than the resting respiratory rate
Define oxygen deficit
anaerobic contribution to total energy cost of exercise
when the body needs more oxygen than that which is immediately available to produce energy
What does your body do with macros in a prolonged, submax steady state exercise bout?
It changes the burning of carbs to burning of fat and proteins
Why are sports screens done at high school levels?
to find defects that may limit participation
Acute Exertional Rhabdomyolysis Definition:
breakdown of mm 2/2 damage to myofibrils and sarcolemma from excessive physical training
-causes release of cellular contents ito blood stream
-refer to ED
Signs and symptoms for Acute Exertional Rhabdomyolysis
-nausea
-B pain in thighs, shoulders, low back
-LOC
-confusion
-elevated resting HR
-mm weakness
-dark red or brown urine or decr output
SEND TO ED
What are contributing factors to Acute Exertional Rhabdomyolysis
-repetitive eccentric loading
-hyperthermia (could be hypo)
-dehydration
-sickle cell anemia
Should measure athletes baseline creatine levels (they usually incr sig)
Recommendations for rehydration
16-24 oz fluid for every pound of body weight lost during exercise
What is frequency for plyometrics
2 x per week with at least 48-72 hours rest between sessions
Contraindications for initiation plyometric
exercises
-acute inflammation or pain
-immediate postoperative status
- joint instability,
-arthritis,
-bone bruise,
-chondral injury
-musculo-tendinous injury
Recommended macronutrients
for the female athlete
Recommended macronutrients
for the female athlete includes of 45%-60% of her intake as carbohydrates, up to 35% as protein with
appropriate timing to optimize muscular metabolism, and 25%-30% fat intake (Thomas, 2016)
What energy system is used for activity up to 2 min like the 400 yard dash?
Anaerobic Lactic Acid system or Glycolic system-
What type of system is used for aerobic low intensity exercise?
Oxidative phosphorylation
What is the recommended minimum energy availability for athletes per day in kcal/kg fat-free mass per day?
45
10-year-old boy in the clinic who is 2 days s/p closed reduction of an elbow fracture. He is currently casted. He is complaining of severe pain in the forearm and stiffness of the hand, which seems to be getting worse. He reports that his hand feels like an icicle, and that it is numb.
What can account for this individual’s symptoms?
Volkmann’s contracture
Volkmann ischemic contracture
Volkmann ischemic contracture is classically associated with a supracondylar fracture of the humerus. However, any fracture of the arm or elbow may result in this deformity. The key precipitating event in supracondylar fractures of the humerus is ischemia of the forearm due to acute compartment syndrome.
What are causes for Acute pronator teres syndrome ?
entrapment of the median nerve between the two heads of the pronator teres muscle. Other causes are compression of the nerve from the fibrous arch of the flexor superficialis, or the thickening of the bicipital aponeurosis
benefits of sports drinks
The sports drink would have the specific benefit of electrolyte replacement and enhanced GI absorption of water.
should be used only after 1 hour of exercise- otherwise water is sufficient
What is the recommendation for maximum percent of body weight change for athletes before and after practice?
2%
–at least maintain hydration AT < 2% BODY WEIGHT REDUCTION
generally requires 200 to 300 mL (7 to 10 fl oz) every 10 to 20 minutes.
Recommended macronutrients
for the female athlete includes
up to 35% as PROTEIN with
appropriate timing to optimize muscular metabolism,
25%-30% FAT intake
45%-60% CHO
Normally:
Describe presentation of Somatic Pain
somatic pain is pain limited to the back or thighs and is typically described as deep and achy, as opposed to radicular pain.
Describe Radicular Pain
Radicular pain stems from irritation of the nerve roots and goes down the leg or arms in the distribution of the nerve that exits from the nerve root at the spinal cord
Describe neurogenic pain
numbness, tingling, etc.
describe chemical pain
Chemical pain is often stabbing or acute
Describe Programming for off season
focus on
-total body flexibility,
-total body strength and endurance,
-aerobic and anaerobic capacity to serve as a base for sport-specific fitness
Describe Preseason programming
maintains a base level of strength
sport-specific athletic fitness while maintaining general athletic fitness and continuing injury prevention
Post season programming
allots an extended period of time for rest and recovery and minimal resistance training
In season programming
refines sport-specific skills
maintaining general athletic fitness and sport-specific fitness
McBurny’s point is
the point on the lower right quadrant of the abdomen at which tenderness is maximal in cases of acute appendicitis
Reps To increase STRENGTH
2-8
reps/sets To inc RELATIVE POWER
1-5
reps/sets To inc HYPERTROPHY
8-15
reps/sets To incENDURANCE
> 15
YO YO test
-measures current aerobic fitness level
- running at increasing speeds until exhaustion
Cardiac Output “Q”
Stroke volume x HR
VO2 consumption
“Q” x diff between arterial 02 and venous 02 (after body uses 02)
HOW MUCH O2 OUR BODIES CONSUME
VO2 Max test
If lab: usually treadmill- increase gradient or speed until exhaustion- measure 02 inhalation and exhalation from mask
measure of anaerobic fitness
(also called lactate or anaerobic threshold)
Jump and Reach anaerobic test
Vertical jump- tests power using distance can jump and body weight
Wingate bike test
measures :
anaerobic capacity
anaerobic power output
30 seconds 100% effort
Isokinetic anaerobic Test
measures anaerobic capacity
measuring max effort of knee flexors and extensors to fatigue
Plyos frequency
2 x week with 48-72 hours rest
Plyos intensity
gradual, progression based on form
Plyos Volume
~ 200 contacts depending on level of athlete
Plyos Recovery
High intensity: 1:5 to 1:10
Low Intensity: 1:1 to 1:2
Plyos duration
6-15 weeks
Plyos Amortization:
stretch-shortening cycle- brief transition btw stretch and contraction
Plyos coupling
transition between loading and unloading
(must be short or not plyometric)
Plyos unloading
right after coupling where mm shortens and contracts concentrically
Phases of Linear Sprint
Starting ability- start to 5m -body’s ability to overcome inertia
Drive- 0-10m acceleration
Transition- 10-20 m
Max speed by 40m
Off season Training
low intensity weights
high volume and hypertrophy
endurance
Pre season
Power
75-95% 1 rep max
@end more sports specific
In season/competition
Maintain power and strength
80-85% 1 rep max
Post season
active rest
non-sport specific training
Fuel used for Power 0-4 seconds POWER
ATP, creatine phosphate
Fuel used for Power 5-60 seconds SPEED
Muscle glycogen
Fuel used for Power >2 min seconds ENDURANCE
Muscle and liver glycogen and glucose, fat, mm, blood, and liver amino acids
Major minerals needed
iron, zinc, chromium
Macronutrients
Protein 10-20% (1.2-1.7g/kg)
Fat 25-35%
CHO 45-65% (6-10g/kg)– main fuel for athletes
What is the limiting factor for prolonged human performance
glycogen depletion
glycogen
stored form of glucose (blood sugar) - released into blood to fuel cells
IRON: Females need more than double Iron than Males
females: 18 g
males: 8 g
Water Intake comes from
60% from fluids
30% from food
10% from metabolism
Hydration
drink 16-24 oz/ # lost within 24 hours of exercise
if more than 60 -90 min exercise how to hydrate
electrolytes
Pregnancy Exercise CONTRAINDICATIONS
ruptured membrane
premature labor
incompetent cervix
high order pregnancy
heart disease
placenta prevue after 26 weeks
HTN
Pregnancy exercise warnings
Anemia or iron deficient
twins after 28 wees
morbid obesity
What to avoid with pregnant woman during exercise
supine after 28 weeks
no balance training after 2nd and 3rd trimester
Placenta previa
placenta at bottom of uterus possibly covering cervix instead of top of uterus
-can cause bleeding before, during, after delivery
is organ- lead to hemorrhaging
Maternal obstetric palsy
an injury to the lumbosacral plexus resulting in neuro signs and sxs during labor/after childbirth.
Maternal obstetric palsy - sx’s hip ABD weakness and medial thigh parasthesias
Obturator (L3,4)
causes: compression by head
Maternal obstetric palsy - sx’s quad and psoas weakness, anterior medial thigh parasthesias
femoral (L2,3)
causes: compression, hemorrhage
trauma
Maternal obstetric palsy - sx’s toe ext, ankle EV weakness and ant lateral leg and foot parasthesias
Peroneal (L4,5)
compression of stirrups
At what water level will reduce WB’ing to 60-75%?
Chest deep
Tuck Jump Test
assesses:
foot position landing
plyometric technique
knee and thigh motion
Common faults in Tuck Jump Assessment
Tuck Jump Assessment: Six common mistakes that clinicians should aim to correct for their athletes while they perform the tuck jump exercise: (1) athletes display unwanted medial knee collapse, (2) athletes do not achieve the desired knees parallel position at top of flight, (3) athletes do not displayed synchronized lower limb positions during flight, (4) athletes land with their feet too close together, (5) athletes land in undesirable staggered position, and (6) athletes do not land with both feet at the same time.
What is the minimum % of Isometric contraction needed to make strength gains?
50% - 60%
What is recommended max CHO concentration for beverage for fluid replacement and CHO delivery?
8%
What are side effects of anabolic steroids?
-dec high density lipoproteins- risk factor for heart disease
-fluid retention
-Irritability, aggression, or depression
-Skin changes acne
-Decreased immunity
-Increased sex drive
-Difficulty sleeping
-And fertility erectile dysfunction, hair loss
A decrease in aerobic power is first seen at what percent of body weight loss 2/2 dehydration?
1-2%- in a cool environment will cause decr in aerobic power
What is Epoetin and what is it used for?
EPO is part of a class of substances called Erythropoiesis-Stimulating Agents (ESAs). In a clinical setting, EPO is primarily used for kidney failure, chemotherapy, and other medical conditions involving red blood cell loss and anemia.
it will increase red blood cell mass, which allows the body to transport more oxygen to muscles and increase stamina and performance. EPO has been shown to increase performance parameters such as maximal oxygen consumption (VO2max) and time to exhaustion, which is why it’s commonly abused in endurance sports.
Side effects:
EPO thickens the blood, which “leads to an increased risk of several deadly diseases, such as heart disease, stroke, and cerebral or pulmonary embolism.” Athletes who misuse recombinant human EPO are also at risk of serious autoimmune diseases.
