EXS PHYS II Test #3 Flashcards
Adipose tissue function
In addition to storing TGs, adipose tissue also secretes hormones Leptin and Adiponectin
Leptin and adiponectin is secreted from what tissue?
adipose
High levels of leptin are found in what kind of people?
obese americans
high levels of adiponectin is found in ?
lean ppl and healthy
Leptin hormone directs
excess kcals into adipose tissue and protects muscle cells
Adiponectin increases
insulin sensitivity and fatty acid oxidation, which decrease fat storage
With increased fat mass/ obesity there are ?
higher leptin levels and lower adiponectin (leptin resistant), which leads to Type 2 diabetes and low-grade inflamtion/ chronic inflamation
Obesity
overfatness
obesity leads to
inflamation due to increased inflamtion markers and leptin and decreased adiponectin
Pancreas both functions
exocrine and endocrine
Pancreas secretes
insulin from beta cells
glucagon from alpha cells
digestive enzymes and bicarbonate into small intestine (exocrine)
Insulin promotes the
storage of glucose, amino acids, and fats into the cell
lack of insulin is called
diabetes mellitus
glucagon promotes the
mobilization of fatty acids and glucose
Insulin is
anabolic
glucagon is
catabolic
Insulin is stiumulated, glucagon supressed
rest
Insulin suppressed, glucagon stimulated
exercise
Insulin promotes storage of
nutrients and synthesis (anabolism)
glucagon promotes b
breakdown (catabolism) of stored fuels: glycogen, TGs, and protein
Testosterone released by, but present in
testes, but also present in females
testosterone is an blank that promotes
anabolic steroid and promotes tissue (muscle) building
testerone is a in sports
performance enhancement
Androgenic steroid promotes
masculine characteristics
Estrogen and progesterone released from
ovaries and are also present in males
Estrogen and progesterone establish and maintain
reproductive f(x)
Estrogen and progesterone levels vary throughout the
menstrual cycle
Initial studies showed no benefit from anabolism steroid for developing
muscle mass
In contrast to real world reports andinitial studies for no benefits from anabolic steroid for devping muscle mass, subjects used
10-100 x reccomended dose
10-100 x reccomended dose is called a
supraphysiological dose
Anabolic steroids are associated with blank, but they blank
negative side effects, but they revert to normal after discontuation
widespread use of steroids has led to
testing competive athletes
most user of anabolic steroids are not and do?
competitive athletes and take more than one steroid in megadoses
Glycogenolysis is related to
exercise intensity
High intensity exs results in
greater and more rapid glycogen depletion through glycolysis
Shorter duration high intensity =
faster glycogen depletion and increased epinephrine
Lower intensity =
slow glycogen depletion
Epinephrine uses second messenger sys , what is its second messenger?
cAMP system
epinephrine second messenger cellular response
elevated Ca++ in muscle due to contraction (exs)
What must be maintained during exercise?
plasma glucose/ blood glucose homeostasis
4 processes that maintain plasma glucose:
- ) Mobilization of glucose from liver glycogen stores
- ) Mobilization of FFA from adipose tissue by sparing plasma glucose.
- ) Gluconeogenesis from Amino acids, lactate, and glycerol
- ) Blocking entry of glucose into the cells since it forces use of FFA as fuel
What 2 kinds of hormones control maintaining plasma glucose levels?
Permissive or slow-acting hormones
Fast-acting hormones
Cortisol is what kind of acting hormone?
Cortisol is a slow-acting hormone
cortisol targets
muscle protein and adipose tissue
Cortisol stimulates what?
FFA mobilization from adipose tissue
Cortisol enhances
Enhance gluconeogenesis in the liver
Cortisol decreases
the rate of glucose utilization by cells
Exercise’s effect on cortisol decreases during
low-intensity exs
Exercise’s effect on cortisol increases during
high-intensity exs, which is above 60% VO2max
Changes in cortisol may be related to
repair of exercise-induced tissue damage
Chronic stress is
bad for insulin sensivity?
GH is what acting hormone
GH is a slow acting hormone
GH supports the action of
cortisol
GH decreases
glucose uptake by tissues
GH increases
FFA mobilization
GH enhances
gluconeogenesis in liver
Exercise effect on GH increases
in plasma GH with increased intensity
GH has greater response
in trained runners
Thyroid hormone act in a blank manner and how so?
permissive manner to allow other hormones to exert their full effect
T3 enhances effect of
epinephrine to mobilize FFA from adipose tissue
T3 and exs
No real change in T3 and T4 during exercise
What hormones act in a permisive manner to support the actions of other hormones during exercise
T3
Cortisol
and GH
GH and cortisol also provide a
slow acting effect on carbs and fat metabolism during exs
E and NE are
fast-acting hormones
E and NE maintain
blood glucose during exs
how does E and NE maintain plasma glucose levels during exs?
Muscle glycogen mobilization
increasing liver glucose mobilzation
increasing FFA mobilation
interfere with glucose uptake
Catecholamines and blood glucose are similar mech to what, but it does what?
similiar mech to GH, but it provides blood glucose through “glycogen breakdown”, not gluconeogenesis
Plasma E and NE increase during
EXS
Increased plasma E and NE during exercise is related to
increased HR and BP
what decreases following training?
E and NE
Insulin is what kind of acting hormone?
fast acting hormone
Glucagon is what kind of acting hormone?
fast-acting hormone
Insulin uptake and storage of what 2 fuels?
glucose and FFA
Insulin causes plasma concentration to
decrease during exs
what follows training for insulin?
increased insulin response (anabolism/synthsis) follwoing training
Glucagon mobilzes what 2 fuel?
glucose and FFA fuels
glucagon causes plasma concentration to
increase during exercise
glugcagon causes plasma [ ]
to increase during exercise
What follows training for glucagon ?
decreased glucagon resposne following training
What hormones are influenced by catecholamines?
INSULIN AND GLUCAGON
insulin and glucagon do what to each other
counteract each other
What would happen if insulin didnt decrease during exercise?
glucose would be taken up into tissues, inducing hypoglycemia
How do atheletes get fuel, then?
Become very sensitive to glucagon, and more use of muscle fat from E and NE
elevated TG breakdown to FFA caused by what?
Increased GH, cortisol, glucagon, E & NE, thyroid (permissive)
Elevated gluconeogenesis from muscle protein breakdown is caused by what?
increased GH and cortisol
Elevated glycogen breakdown is caused by
increased E & NE, and glucagon
Glucose uptake blocked to promote FFA oxidation is caused by
increased GH, cortisol, and E & NE
Plasma glucose is maintained during exercise by what 4 processes?
increased liver glycogen mobilzation
using more plasma FFA
increased gluconeogenesis, and
decreased glucose uptake by tissues
The decrease in plasma insulin and increase in plasma E, NE, GH, glucagon, and cortisol during exs control the
the mechanism to maintain plasma glucose concentration
Training causes
a reduction in E, NE, glucagon, and insulin responses to exs cuz the body becomes more sensitive to their actions
1) As exercise intensity increases, the rate of ___________________ breakdown increases, as does the plasma concentration of the hormone _____________________.
glycogen
Epeniphrine
2) In the 2nd messenger mechanism leading to glycogen breakdown, cAMP will activate a protein kinase, which will add a ___________________ to the enzyme ___________________ ___________________.
p group
glycogen phosphorylase
3) The enzyme from above will convert from the inactive _________ form to the active _________ form. Once active, it will break down ________________ into _______________.
b
a
glycogen
glucose-1-PO4
4) Plasma (blood) glucose must be maintained during exercise. One mechanism is breaking down liver _________________ into _______________, which is then dumped into the ______________.
glycogen
glucose
blood stream
5) Another mechanism is mobilizing more _____________ from adipose tissue, which will help spare blood _________________.
FFA
glucose
6) Another mechanism is converting amino acids, lactate, pyruvate, glycerol into ________________ by a process known as _____________________________. The organ this occurs in is the ________________.
glucose
gluconeogenesis
Liver
7) Another mechanism is by blocking the entry of ________________ into tissue cells, which will emphasize the use of _______________________ by the cells.
glucose
FFA
8) Cortisol targets what two types of tissue?
muscle protein and adipose tissue
9) During exercise, cortisol will target muscle tissue, and will cause protein to break down into ___________________________. These will enter the blood and travel to the liver, where they will be converted into _____________________.
Amino Acids
gluocse
10) Also during exercise, cortisol will target adipose tissue, and will cause triglycerides to break down into ________________ and _____________________. One of these molecules will travel in the blood to muscle tissue, where it will be used for energy, helping to spare _____________________. The other molecule will travel to the liver, where it will be converted to ___________________, and then dumped into the __________________.
Glycerol and FFA
plasma glucose
Glucose
blood stream
What is fitness?
Fitness is general health promotion, and stresses moderation of activity at lower dose than performance
What is performance for example?
Competitive Sports
Performance requires what for success
Much higher dose needed for success
What is a secondary benefit of performance activity?
Performance
What affects performance?
Many factors affected by fatigue
Fatigue
Inability to maintain power output or force production during repeated muscle contractions
Central Fatigue
fatigue that originates from CNS
Peripheral Fatigue
fatigue originates from periphery
3 components of Peripheral Fatigue
Neural Factors
Mechanical Factors
Energetics of Contraction
Reduction in motor units activated is what kind of fatigue?
Central Fatigue
Reduction in motor unit firing frequency is what kind of fatigue?
Central Fatigue
How can CNS arousal alter the state of fatigue (Central Fatigue) ?
By facilitating motor unit recruitment, due to increasing motivation, and mental or physical diversion
What do you need to do before performing?
visualize
Serotonin is linked to ?
relaxation, euphoria, and arousal suppresion
what AA is precursor to Serotonin?
Trp
Free/ unbound Trp (f-Trp) shares what and action?
carrier w/ BCAA across BBB into brain
Prolonged Endurance exercise increases and this causes?
lipolysis
This causes FFAs to compete w/ Trp in binding to albumin, so more f-Trp is available for transport to brain
Central Fatigue Hypothesis w/ serotonin
More BCAA will compete w/ f-Trp for transport across BBB; yielding less serotonin synthesis; thus, less fatigue, but so far no signifcant effect on endurance performance w/ BCAA supplements with humans
Albumin is common
FFA carrier protien
CFH w/ serotonin FFA grabs onto albumin and
kicks more f-Trp into blood. When this happens, with increased BCAA, there is less f-Trp making less fatigue because more BCAA goes to brain, theory, cuz less serotonin can be made
What 2 things primarily slow down exercise ??
1) Increased [H+], which prevents myosin binding to actin making less cross bridging by inhbibting Ca++ release, also this acidic environment denatures proteins (myosin ,actin .. .. )
2) Heat denatures proteins
Trained fellow deals with this better, eh…
Peripheral Fatigue Neural Factors NMJ is what for fatigue
NMJ is not a site for fatigue
Peripheral Fatigue Neural Factors what truly happens at sarcolemma and T tubules?
There is a physical disruption at T tubules since exercise truly does damage body, or at sarcollemma or at both there is damage from exercise.
Peripheral Fatigue Neural Factors what happens when T tubule is altered?
If T tubule is altered, AP cannot get into muscle cell (invaginate), which slows down the contraction, so contracton takes longer cuz it cannot reach muscle cell as quickly.
Peripheral Fatigue Neural Factors and Sarcolemma and T tubules is ability of what ?
muscle membrane to conduct AP due to inability of Na+/K+ pump to maintain an AP amplitude and frequency, Na/K pumps slow down means slower repolarizationm
Peripheral Fatigue Neural Factors can those factors impacting Sarcolemma and T tubules be improved by training?
Yes, more resistants to cell damage = less damage
Peripheral Fatigue Neural Factors an AP block in T-tubules?
reduction in Ca++ release from SR, which stores Ca++
Peripheral Fatigue Mech Factors 3 things?
All decrease cross bridge cycling
Cross-bridging cycling and tension DVP
High H+ [ ] may contribute to fatigue
Longer “relaxation time” is sign of fatigue
Cross-bridging cycling and tension DVP depends on what 3 things?
Arrangement of actin and myosin Ca2+ binding to troponin allows to tropomyosin to move off binding site ATP availability (energy source)
All of the above slow down speed of cycling of crossbriding
High H+ [ ] may contribute to fatigue 3 contributors?
Reduce the force per cross-bridge
Reduce the force generated at a given Ca2+ concentration
Inhibit Ca2+ release from SR
Denatures proteins (filaments)
Longer “relaxation time” is sign of fatigue due to what?
slower cross-bridge cycling
Peripheral Fatigue: Energetics of Contraction Imbalance in what?
ATP requirements and ATP generating capacity
When ATP breaksdown, you get
ADP, Pi, and H+
Peripheral Fatigue: Energetics of Contraction what accumulation of what?
Pi
Acculumation of Pi does what?
Inhibits maximal force
reduces cross-bridge binding to actin
inhibits Ca2+ release from SR
Peripheral Fatigue: Energetics of Contraction
Rate of ATP utilization is what…? This maintains what for body?
slowed faster than rate of ATP generation, thus maintaining ATP concentration- protective effect- minimize change in homeostasis for ATP. Preserves ATP
slowed faster than rate of ATP generation, thus maintaining ATP concentration- protective effect- minimize change in homeostasis for ATP. Preserves ATP lay mens you terms
ATP demand slows down faster than supply, allowing body to have ATP for later use. Eventually, both slow down.
Muscule fiber recruitments is increasing in
intensities of exs
Motor recruitment order
Type I –> Type IIa —> Type IIx
Slow oxidative- fast oxidative glycolytic –> fast glycolytic
Energy Continuum
All energy systems are running just in less or more percentage, energy systems do not “turn on/ off”
All 3 Energy sys working simultaneously at any given time, just at different percentages
Fatigue is mismatch btwn the rate at which the muscle uses what
ATP (demand) and rate at which ATP can be supplied
Cellular fatigue mechanisms do what to rate of ATP?
slow down rate of ATP use/demand faster than he rate of ATP generation (supply) to preserve ATP [ ] and cellular homeostasis
What is recruied in up to 40% VO2max?
type I fibers
What is recruited in 40-75% vo2max?
type IIA fibers
exs greater than 75% vo2max what is recruited? what does that result in?
IIx fibers
Results in increased lactate, H+ production
Progression of muscle fiber recruitment goes from
most oxidative to least oxidative muscle fiber type
High intensity what is recruited resulting in what?
IIx and increase lactate production
Ultra short term event duration
less than 10 seconds
Ultra short depends on recruitment of what muscle fibers? why?
Type II to generate great forces that are needed
What 3 things are vital for ultra short events?
Motivation, skill, and arousal
What is the primary energy source for ultra short term?
ATP-PC and glycolysis, primarily glycolysis
Duration of moderate length performances
10-180 seconds
Metabolism in moderate length
aerobic/ oxidative phoshporylation
moderate length performances duration
3-20 minutes
primary energy source for short-term performances is what? This results in ?
anaerobic glycolysis
results in elevated lactate and H+ levels, which interferes w/ Ca++ binding w/ troponin
What is important for moderate-length performances?
High VO2max
What creates a high VO2max for moderate-length performances?
High SVmax and arterial o2 content/ high a-v o2 diff due to hemoglobin content and inspired o2
When moderate length requires energy near VO2max what muscle fibers are recruited? What does that cause?
Type IIx fibers recruited creating high levels of lactate and H+ accumulation
Duration of intermediate-length performances
21 to 60 seconds
intermediate-length performances is predominately what metabolism?
aerobic
What is very important for intermediate-length performances?
High VO2max is vital
What is very important for intermediate-length performances?
High VO2max is vital
Other important factors for intermed-length
Running Econ
Environmental factors
State of hydration
body size
How does running econ impact intemed-length?
high % of type I muscle fibers; ATP efficient
Environmental factors for intermediate-length?
Heat and humidity
How does body size impact intermediate length performances?
Bigger body size = more force = more ATP breakdown/used
How does body size impact intermediate length performances?
Bigger body size = more force = more ATP breakdown/used
Duration of long-term performances
Events lasting 1-4 hours
Long-term performance metabolic sys
aerobic; oxidative phosphorylation
Long term performances does not require a ?
high VO2max not as important as other factors
A external Factor more important for Long-term performance?
Environmental factors more important
A external Factor more important for Long-term performance?
Environmental factors more important
Long-term performance maintaining rate of what is important?
rate of carb utilization
What declines with Long-term performances?
Muscle and liver glycogen stores decline, so they must ingest carbs during the race
What declines with Long-term performances?
Muscle and liver glycogen stores decline, so they must ingest carbs during the race
What also influences Long-term performance?
consumption of fluids and electrolytes during the race, and diet prior
What does VO2max do for endurance events?
VO2max sets the upper limit for ATP production in endurance events even though race is not ran at 100% VO2max
Is VO2max important in distance running perfromances?
No, these three things are however:
1) Velocity at VO2max
2) Running Econ
3) Lactate threshold
Is VO2max important in distance running perfromances?
No, these three things are however:
1) Velocity at VO2max
2) Running Econ (muscle fibers I and IIa)
3) Lactate threshold
Training should match what demands of the support?
anaerobic and aerobic demands
Training should match what demands of the support?
anaerobic and aerobic demands
Overload
increased capacity of a system in response to training above the level to which it is accustomed
Specificity
specific muscles involved; specific energy systems that are used
Reversibility
When training is stopped, the training effect is quickly lost
Reversibility
When training is stopped, the training effect is quickly lost
Men and women respond how to training programs?
similary, but exs prescription shold be individualized; both genders have ability to adapt equal just men have higher ceiling to adapt to
Men and women respond how to training programs?
similary, but exs prescription shold be individualized; both genders have ability to adapt equal just men have higher ceiling to adapt to
Training improvement is always
greater in individuals with lower initial fitness
Training improvement is always
greater in individuals with lower initial fitness
genetics plays what kind of role in training?
an important role in how an individual rep
What kind of bioenergetic pathways has genetics more role vital?
Anaerobic capacity is more genetically determined than aerobic capacity
Training for anaerobic performance can improve it how?
Training can only improve anaerobic perfromance to a small degree
Anaerobic capacity based on genes for
dependent largely on fast IIx fibers and is determined early in development
3 components of a training sesh
warm-up
workout
cool-down
Warm up increases
Q, blood flow to muscle, muscle temp, and enzyme activity
Workout is the
training session
Cool down returns
blood “pooled” in muscles to central circulation
Cool down reduces
hypotensive response, this is why ppl pass out during exercise cuz they dont cool down
Cool down reduces
hypotensive response, this is why ppl pass out during exercise cuz they dont cool down
aerobic power =
VO2max
What is aerobic power/ VO2max determined by?
Q max, and a-v o2 diff max? ask lunn
What is aerobic power/ VO2max determined by?
Q max, and a-v o2 diff max? ask lunn
How many methods for traning aerobic power?
Lunn says 4 methods, but book says 3
What are the four methods for training to improve aerobic power?
1) Long, Slow Distance
2) High-intensity, continuous exs
3) High-intesity interval training (HIIT, which includes 4 = supramaximal sprint
What should training to improve aerobic power be geared toward improving what 3 factors?
VO2max
LT
Running econ
What should training to improve aerobic power be geared toward improving what 3 factors?
VO2max
LT
Running econ
What is the benefit/ improvment due to long, slow distance training?
Econ, VO2max
Intensity for long, slow distance training?
Low-intensity exercise
50-60% VO2max or 70%HRMax
Intensity for long, slow distance training?
Low-intensity exercise
50-60% VO2max or 70%HRMax
Long, slow distance duration
greater than would be expected in competition
Long, slow dist based on idea that
training improvements are based on volume of training, however, more is not always better
Why is more not alway better?
1.5 hours per day training may result in better performance than 3 hours per day
Why is more not alway better?
1.5 hours per day training may result in better performance than 3 hours per day
High-intensity, continous exs appears to be the (benefit)
best method of increasing VO2max and LT
What is high intensity, continuous exs ran
at or slightly above LT
What is high intensity, continuous exs percent HRmax and HRR suggested
80-90% HRmax, but >/= 90% HRmax or 95% HRR also suggested
Duration of high intensity, continuous exs and what does duration depend on
25-50 minutes depending on individual fitness level
High-intensity interval training benefit
lactate and H+ clearance
What is High-intensity interval training?
repeated exs bout seperated by brief recovery periods
work effort is described as what for High-intensity interval training
repetition
Work effort for High-intensity interval training is determined by
Distance to be covered
Intensity: 85-100% HR max
Duration > 60 seconds to improve VO2max
Rest interval for High-intensity interval training
Light activity such as walking
1:1 ratio of work to rest; can be up to 1:3
What is number of sets and reps depend on for High-intensity interval training?
on purp of training and fitness level
What is number of sets and reps depend on for High-intensity interval training?
on purp of training and fitness level
supramaximal sprint repeats is what %VO2max range?
100-150% VO2max
Supramaximal sprint repeats are perfromed on
cycle ergometer
What does some one do for supramaximal sprint repeats?
Sprint as hard as possible against high resistance
How long is work effort for supramaximal sprint repeats?
Brief work effort of 20-30 s
How long is work effort for supramaximal sprint repeats?
Brief work effort of 20-30 s
Supramaximal sprint repeats benefits at training level
Increased oxidative/endurance capacity
Supramaximal sprint repeats benefits at molecular level like with enzymes
PFK, LDH, PDH, citrate synthase, cytochrome oxidase, MCT, increases lipid oxidation, decreases glycogenolysis, decreases lactate accumulation
Supramaximal sprint repeats benefits come in form of
increased LT
Not a benefit of Supramaximal sprint repeats
No increase in VO2max
Why may altitude training not always improve performance at sea level?
Lower training intensity at altitude may result in detraining
Why may altitude training not always improve performance at sea level?
Lower training intensity at altitude may result in detraining
Live High does what
Increases RBC volumme and O2 transport capcity of blood
Train at lower altitude why?
Better performance gains compared to living and training at sea level
Historically how has max aerobic power been improved
interval training, long slow, and hight intensity, continuosu exs
Supramaximal sprint training enhances
endurance capacity via LT, but not VO2max
Supramaximal sprint training enhances
endurance capacity via LT, but not VO2max
Growing evidence suggests that
it is intensity and not duration that is the most vital factor for improving VO2max
Live high, train-low altitude training program provides
significant endurance performance gains compare to training and living at sea level
What are most injuries a result of ?
overtraining of short term high intensity exs or prolonged low intensity exs
10 % rule for increasing training load
increase intensity or duration = 10% per week
Other Injury Risk Factors
Strength and Flex imbalance Footwear problems Malalignment Poor running surface Disease (arthritis)
2 systems involved for improveing anaerobic power
ATP-PC sys
Glycolytic sys
2 systems involved for improveing anaerobic power
ATP-PC sys
Glycolytic sys
How is ATP-PC sys trained in short duration
5-10 seconds, high intensity work repeats such as 30 yd dashes for foot ball players with 30-to 60- second intervals, so little lactate and H+ is producued, so recovery is rapid
How is glycolytic sys trained short duration
of 20-60 sec, high intensity work repeats, this is very demanding training that may alternate hard and light training days.
Supramaximal sprint training is what
good for all energy sys
Supramaximal sprint training is what
good for all energy sys
Strength training adapts
Increased muscle mass via hypertropy or hyperplasia
Hypertrophy
increased muscle fiber diameter and responsible for most of the increase in muscle size
Hyperplasia
increased number of muscle fibers
Hyperplasia
increased number of muscle fibers
Strength adapts conversion of
IIx to IIa fibers
CNS changes involved in what strength adapts
Increased motor unit recruitment
altered motor neuron firing rates
enhanced motor unit synchronization
removal of neural inhibition
CNS changes quote to remember
motor morons become motor geniuses
DOMS
Delayed onset muscle soreness
DOMS appears
24 to 48 hours after strenuous exs
DOMS appears
24 to 48 hours after strenuous exs
DOMS is due to
microscopic tears in muscle fibers or connective tissue that results in cellular degradation and inflammatory response and not due to lactic acid
What kind of exs causes more DOMS?
Eccentric Exs causes more damage than cocnetric exs
How can DOMS be avoided?
Slowly begin a specific exs over 5 to 10 training sessions to avoid DOMS
How can DOMS be avoided?
Slowly begin a specific exs over 5 to 10 training sessions to avoid DOMS
Why more damage w/ eccentric exercise?
More force production due to LESS crossbridge detachment throughout the contraction.
More attachment =
more force production
5 steps leading to DOMS
- ) Strenuous muscle contraction results in muscle damage
- ) Membrane damage occurs including the SR
- ) Since the SR is damaged, Ca2+ leaks out of SR and collects in mitochondria that will inhibit ATP production and activate proteases, which degrade contractile proteins
- )Results in inflammatory response due to increased prostaglandins and histamines
- ) Edema and histamines stimulate pain receptors, aka nociceptors
5 steps leading to DOMS
- ) Strenuous muscle contraction results in muscle damage
- ) Membrane damage occurs including the SR
- ) Since the SR is damaged, Ca2+ leaks out of SR and collects in mitochondria that will inhibit ATP production and activate proteases, which degrade contractile proteins
- )Results in inflammatory response due to increased prostaglandins and histamines
- ) Edema and histamines stimulate pain receptors, aka nociceptors
A bout of unfamiliar exercise results in what?
DOMS
Following recovery, another bout of same exercise results in
minimal injury
3 theories on repeated bout effect
Neural Theory
Connective Tissue theory
cellular theory
Neural theory (bout(
recruitment of larger number of muscle fibers (bout effet)
Connective tissue theory (bout)
Increased connective tissue to protect muscle
Cellular Theory (bout)
synthesis of protective proteins within muscle fiber
Cellular Theory (bout)
synthesis of protective proteins within muscle fiber
What are 5 common training mistakes?
Overtraining Undertraining Performing non-specific exercises Failure to schedule a long-term training plan Failure to taper before a performance
What are 5 common training mistakes?
Overtraining Undertraining Performing non-specific exercises Failure to schedule a long-term training plan Failure to taper before a performance
Overtraining
Workouts that are too long or too strenuous
Greater problem than undertraining
Performing non-specific exercises
do not enhance energy capacities used in competition
Failure to schedule a long-term training plan
misuse of training time
Failure to taper before a performance
inadequate rest; compromises performances
6 sx of overtraining
decrease in performance loss of body weight chronic fatigue increased number of infections (decreased immunity) psychological staleness
6 sx of overtraining
decrease in performance
loss of body weight
chronic fatigue
increased number of infections (decreased immunity)
psychological staleness
Elevated HR and blood lactated levels during exs
6 sx of overtraining
decrease in performance
loss of body weight
chronic fatigue
increased number of infections (decreased immunity)
psychological staleness
Elevated HR and blood lactated levels during exs
Tapering
short-term reduction in training load prior to competition
Tapering allows
muscles to resynthesizes glycogen and heal from training induced damage
Tapering improves
performance in both strength and endurance events
Tapering Athletes can reduce training load by
60% w/o a reduction in performance
Tapering Athletes can reduce training load by (how to taper)
60% w/o a reduction in performance
Tapering Athletes can reduce training load by (how to taper)
60% w/o a reduction in performance
1) At exercise intensities
type I
type IIa
2) At high exercise intensity >85% of VO2max, list the muscle fibers types you are recruiting:
All the fibers will be recruited, but there will be more type IIx fibers being utilized.
I, IIa, IIx are recruited
3) For ultra short-term performances, athletes depend on skill and muscular power. To achieve this, they need thousands of hours of practice to develop skill and technique, and optimal central nervous system ______ to recruit _______________ muscle fibers.
arousal
type IIx
1) At exercise intensities
type I
type IIa
3) For ultra short-term performances, athletes depend on skill and muscular power. To achieve this, they need thousands of hours of practice to develop skill and technique, and optimal central nervous system ______ to recruit _______________ muscle fibers.
arousal
type IIx
10) In moderate-length performances, because you may also need to put in a “surge” during a race or a finishing “kick”, you will need to have high-intensity contractions using _____ muscle fibers, and will produce much ______that will need to be buffered.
type IIx
H+
1) At exercise intensities
type I
type IIa
10) In moderate-length performances, because you may also need to put in a “surge” during a race or a finishing “kick”, you will need to have high-intensity contractions using _____ muscle fibers, and will produce much ______that will need to be buffered.
type IIx
H+
9) In moderate-length performances, having a high ______ is important, since you will need a high what and what
VO2max
maximal stroke volume and a high arterial oxygen content.
7) In short-term performances, because you will also need to use oxidative phosphorylation, you will need to recruit _____muscle fibers.
type I
8) In moderate-length performances, because the duration can be up to —- minutes, you will need to use primarily ____________ as your energy system
20 min
oxidative phosphorylation
5) “Short-term performance” indicates performances lasting up to _____. Because of this, athletes will need to use both _____ and ______metabolism.
180 seconds
anaerobic and aerobic
6) In short-term performances, because you will need some high-intensity contractions, you will need to recruit ____ muscle fibers and have a large accumulation of ____and lactate that you will need to buffer.
type IIa
H+
4) Explain why creatine supplementation may help these athletes with their ultra short-term performance:
Creatine supplementation may help these athletes with their performance because they primarily use the ATP-PC system to create ATP. This system requires Creatine, which will give these athletes more of the ability to make ATP since it can use that creatine to bind with phosphate and make phosphocreatine (PC) to allow more ATP to be made.
4) Explain why creatine supplementation may help these athletes with their ultra short-term performance:
Creatine supplementation may help these athletes with their performance because they primarily use the ATP-PC system to create ATP. This system requires Creatine, which will give these athletes more of the ability to make ATP since it can use that creatine to bind with phosphate and make phosphocreatine (PC) to allow more ATP to be made.
1) Growth hormone supports/decreases the action of cortisol during exercise. GH will increase/decrease with exercise intensity, and well-trained athletes will have a greater/lesser GH response than untrained individuals.
supports
Increase
greater
1) Growth hormone supports/decreases the action of cortisol during exercise. GH will increase/decrease with exercise intensity, and well-trained athletes will have a greater/lesser GH response than untrained individuals.
supports
Increase
greater
2) Epinephrine/norepinephrine are ___________- acting hormones and will provide glucose in the liver through ____________________ breakdown, instead of gluconeogenesis.
fast
glycogen
3) Epinephrine and norepinephrine will increase/during as exercise duration increases. As a person becomes more trained, he will secrete more/less hormone during exercise compared to a lesser-trained individual.
Increase
less
4) Epi/norepi will bind to a _________________________ receptor on a pancreatic _________________ cell to cause glucagon release.
beta-adrenergic
alpha cell
5) Epi/norepi will bind to a _________________________ receptor on a pancreatic _________________ cell to cause insulin suppression.
alpha-adrenergic
Beta
5) Epi/norepi will bind to a _________________________ receptor on a pancreatic _________________ cell to cause insulin suppression.
alpha-adrenergic
Beta
6) The result of both of the above actions will be an increase in plasma __________________, a decrease in plasma ___________________, and the breakdown of liver ___________________.
glucagon
insulin
glycogen
7) For most exercise intensities, plasma insulin will increase/decrease compared to rest. However, at very high intensity, plasma insulin may slightly increase/decrease in order to allow _____________________ into the cell as an energy source.
decrease
increase
glucose
8) Because trained individuals are more/less sensitive to hormones levels, glucagon levels will change little/greatly in trained people during exercise.
more
little
9) What are the two primary results of epi/norepi (and therefore insulin and glucagon) response during exercise ?
1) In the adipose cell, TG will break down into FFA, thus, increasing plasma FFA
2. ) In the liver, glycogen will break down into glucose, which will maintain blood glucose.
1) Fatigue can be defined as the inability to maintain _____________________ or ________________________ during repeated muscular contractions.
power output
force production
1) Fatigue can be defined as the inability to maintain _____________________ or ________________________ during repeated muscular contractions.
power output
force production
The two subsets of fatigue are
central fatigue and peripheral fatigue
Central fatigue is a result of decreased CNS _____ that will result in lesser activation of ____ __
arousal that
of motor units
The focal pt of Central Fatigue Hypothesis is it this neurotransmitter: ______, which must be synthesized using the amino acid _____
serotonin
Tryptophan (Trp).
During endurance exercise, you will mobilize more _____, which will bind to the carrier protein _____ in the blood
FFA,
ablbumin
During
Free
During endurance exs, more FFAs in the blood means you will have more ____ tryptophan in the blood. This means there will be _____ Trp crossing the BBB into the brain.
Free
more
During endurance exs, more FFAs in the blood means you will have more ____ tryptophan in the blood. This means there will be _____ Trp crossing the BBB into the brain.
Free
more
The hypothesis stated that if endurance athletes were fed ____ during exs, these molecules would compete w/ ______ for entry across the BBB into the brain. The result would, theoretically, means less production ______ in the brain, and then theoretically, less _____. (this hypothesis was disproven)
BCAA
f-Trp
serotonin
fatigue
A source of peripheral fatigue occurring during exs can be damage to the _____ pumps in the sarcolemma, and damage to the ______, which would slow the conduction of an action potential to the SR.
Na+/K+
T-tubules/ transverse-tubules
A source of peripheral fatigue occurring during exs can be damage to the _____ pumps in the sarcolemma, and damage to the ______, which would slow the conduction of an action potential to the SR.
Na+/K+
T-tubules/ transverse-tubules
Another source of peripheral fatigue can be increased acidity (H+), which can weaken the crossbridge bond between ____ and _____. Acidity can also prevent ___ release from the SR.
actin and myosin
Ca2+
Another source of peripheral fatigue can be increased acidity (H+), which can weaken the crossbridge bond between ____ and _____. Acidity can also prevent ___ release from the SR.
actin and myosin
Ca2+
During exs, both ATP _____ and ATP ____ are occuring at the same the time. Eventually, the rates of both events will slow down, but ATP ____ will slow down more than ATP ____
generation and breakdown
Breakdown
generation
During exs, both ATP _____ and ATP ____ are occuring at the same the time. Eventually, the rates of both events will slow down, but ATP ____ will slow down more than ATP ____
generation and breakdown
Breakdown more than ATP generation
