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Exercise Physiology > EXS PHYS II Test #3 > Flashcards

EXS PHYS II Test #3 Flashcards

1
Q

Adipose tissue function

A

In addition to storing TGs, adipose tissue also secretes hormones Leptin and Adiponectin

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2
Q

Leptin and adiponectin is secreted from what tissue?

A

adipose

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3
Q

High levels of leptin are found in what kind of people?

A

obese americans

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4
Q

high levels of adiponectin is found in ?

A

lean ppl and healthy

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5
Q

Leptin hormone directs

A

excess kcals into adipose tissue and protects muscle cells

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6
Q

Adiponectin increases

A

insulin sensitivity and fatty acid oxidation, which decrease fat storage

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7
Q

With increased fat mass/ obesity there are ?

A

higher leptin levels and lower adiponectin (leptin resistant), which leads to Type 2 diabetes and low-grade inflamtion/ chronic inflamation

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8
Q

Obesity

A

overfatness

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9
Q

obesity leads to

A

inflamation due to increased inflamtion markers and leptin and decreased adiponectin

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10
Q

Pancreas both functions

A

exocrine and endocrine

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11
Q

Pancreas secretes

A

insulin from beta cells
glucagon from alpha cells
digestive enzymes and bicarbonate into small intestine (exocrine)

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12
Q

Insulin promotes the

A

storage of glucose, amino acids, and fats into the cell

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13
Q

lack of insulin is called

A

diabetes mellitus

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14
Q

glucagon promotes the

A

mobilization of fatty acids and glucose

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15
Q

Insulin is

A

anabolic

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16
Q

glucagon is

A

catabolic

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17
Q

Insulin is stiumulated, glucagon supressed

A

rest

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18
Q

Insulin suppressed, glucagon stimulated

A

exercise

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19
Q

Insulin promotes storage of

A

nutrients and synthesis (anabolism)

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20
Q

glucagon promotes b

A

breakdown (catabolism) of stored fuels: glycogen, TGs, and protein

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21
Q

Testosterone released by, but present in

A

testes, but also present in females

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22
Q

testosterone is an blank that promotes

A

anabolic steroid and promotes tissue (muscle) building

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23
Q

testerone is a in sports

A

performance enhancement

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24
Q

Androgenic steroid promotes

A

masculine characteristics

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25
Q

Estrogen and progesterone released from

A

ovaries and are also present in males

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26
Q

Estrogen and progesterone establish and maintain

A

reproductive f(x)

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27
Q

Estrogen and progesterone levels vary throughout the

A

menstrual cycle

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28
Q

Initial studies showed no benefit from anabolism steroid for developing

A

muscle mass

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29
Q

In contrast to real world reports andinitial studies for no benefits from anabolic steroid for devping muscle mass, subjects used

A

10-100 x reccomended dose

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30
Q

10-100 x reccomended dose is called a

A

supraphysiological dose

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31
Q

Anabolic steroids are associated with blank, but they blank

A

negative side effects, but they revert to normal after discontuation

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32
Q

widespread use of steroids has led to

A

testing competive athletes

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33
Q

most user of anabolic steroids are not and do?

A

competitive athletes and take more than one steroid in megadoses

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34
Q

Glycogenolysis is related to

A

exercise intensity

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35
Q

High intensity exs results in

A

greater and more rapid glycogen depletion through glycolysis

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36
Q

Shorter duration high intensity =

A

faster glycogen depletion and increased epinephrine

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37
Q

Lower intensity =

A

slow glycogen depletion

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38
Q

Epinephrine uses second messenger sys , what is its second messenger?

A

cAMP system

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39
Q

epinephrine second messenger cellular response

A

elevated Ca++ in muscle due to contraction (exs)

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40
Q

What must be maintained during exercise?

A

plasma glucose/ blood glucose homeostasis

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41
Q

4 processes that maintain plasma glucose:

A
  1. ) Mobilization of glucose from liver glycogen stores
  2. ) Mobilization of FFA from adipose tissue by sparing plasma glucose.
  3. ) Gluconeogenesis from Amino acids, lactate, and glycerol
  4. ) Blocking entry of glucose into the cells since it forces use of FFA as fuel
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42
Q

What 2 kinds of hormones control maintaining plasma glucose levels?

A

Permissive or slow-acting hormones

Fast-acting hormones

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43
Q

Cortisol is what kind of acting hormone?

A

Cortisol is a slow-acting hormone

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44
Q

cortisol targets

A

muscle protein and adipose tissue

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45
Q

Cortisol stimulates what?

A

FFA mobilization from adipose tissue

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46
Q

Cortisol enhances

A

Enhance gluconeogenesis in the liver

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47
Q

Cortisol decreases

A

the rate of glucose utilization by cells

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48
Q

Exercise’s effect on cortisol decreases during

A

low-intensity exs

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49
Q

Exercise’s effect on cortisol increases during

A

high-intensity exs, which is above 60% VO2max

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50
Q

Changes in cortisol may be related to

A

repair of exercise-induced tissue damage

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51
Q

Chronic stress is

A

bad for insulin sensivity?

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52
Q

GH is what acting hormone

A

GH is a slow acting hormone

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53
Q

GH supports the action of

A

cortisol

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54
Q

GH decreases

A

glucose uptake by tissues

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55
Q

GH increases

A

FFA mobilization

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56
Q

GH enhances

A

gluconeogenesis in liver

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57
Q

Exercise effect on GH increases

A

in plasma GH with increased intensity

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58
Q

GH has greater response

A

in trained runners

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59
Q

Thyroid hormone act in a blank manner and how so?

A

permissive manner to allow other hormones to exert their full effect

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60
Q

T3 enhances effect of

A

epinephrine to mobilize FFA from adipose tissue

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61
Q

T3 and exs

A

No real change in T3 and T4 during exercise

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62
Q

What hormones act in a permisive manner to support the actions of other hormones during exercise

A

T3
Cortisol
and GH

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63
Q

GH and cortisol also provide a

A

slow acting effect on carbs and fat metabolism during exs

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64
Q

E and NE are

A

fast-acting hormones

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65
Q

E and NE maintain

A

blood glucose during exs

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66
Q

how does E and NE maintain plasma glucose levels during exs?

A

Muscle glycogen mobilization
increasing liver glucose mobilzation
increasing FFA mobilation
interfere with glucose uptake

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67
Q

Catecholamines and blood glucose are similar mech to what, but it does what?

A

similiar mech to GH, but it provides blood glucose through “glycogen breakdown”, not gluconeogenesis

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68
Q

Plasma E and NE increase during

A

EXS

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69
Q

Increased plasma E and NE during exercise is related to

A

increased HR and BP

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70
Q

what decreases following training?

A

E and NE

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71
Q

Insulin is what kind of acting hormone?

A

fast acting hormone

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72
Q

Glucagon is what kind of acting hormone?

A

fast-acting hormone

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73
Q

Insulin uptake and storage of what 2 fuels?

A

glucose and FFA

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74
Q

Insulin causes plasma concentration to

A

decrease during exs

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75
Q

what follows training for insulin?

A

increased insulin response (anabolism/synthsis) follwoing training

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76
Q

Glucagon mobilzes what 2 fuel?

A

glucose and FFA fuels

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77
Q

glucagon causes plasma concentration to

A

increase during exercise

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78
Q

glugcagon causes plasma [ ]

A

to increase during exercise

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79
Q

What follows training for glucagon ?

A

decreased glucagon resposne following training

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80
Q

What hormones are influenced by catecholamines?

A

INSULIN AND GLUCAGON

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81
Q

insulin and glucagon do what to each other

A

counteract each other

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82
Q

What would happen if insulin didnt decrease during exercise?

A

glucose would be taken up into tissues, inducing hypoglycemia

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83
Q

How do atheletes get fuel, then?

A

Become very sensitive to glucagon, and more use of muscle fat from E and NE

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84
Q

elevated TG breakdown to FFA caused by what?

A

Increased GH, cortisol, glucagon, E & NE, thyroid (permissive)

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85
Q

Elevated gluconeogenesis from muscle protein breakdown is caused by what?

A

increased GH and cortisol

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86
Q

Elevated glycogen breakdown is caused by

A

increased E & NE, and glucagon

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87
Q

Glucose uptake blocked to promote FFA oxidation is caused by

A

increased GH, cortisol, and E & NE

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88
Q

Plasma glucose is maintained during exercise by what 4 processes?

A

increased liver glycogen mobilzation
using more plasma FFA
increased gluconeogenesis, and
decreased glucose uptake by tissues

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89
Q

The decrease in plasma insulin and increase in plasma E, NE, GH, glucagon, and cortisol during exs control the

A

the mechanism to maintain plasma glucose concentration

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90
Q

Training causes

A

a reduction in E, NE, glucagon, and insulin responses to exs cuz the body becomes more sensitive to their actions

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91
Q

1) As exercise intensity increases, the rate of ___________________ breakdown increases, as does the plasma concentration of the hormone _____________________.

A

glycogen

Epeniphrine

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92
Q

2) In the 2nd messenger mechanism leading to glycogen breakdown, cAMP will activate a protein kinase, which will add a ___________________ to the enzyme ___________________ ___________________.

A

p group

glycogen phosphorylase

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93
Q

3) The enzyme from above will convert from the inactive _________ form to the active _________ form. Once active, it will break down ________________ into _______________.

A

b
a
glycogen
glucose-1-PO4

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94
Q

4) Plasma (blood) glucose must be maintained during exercise. One mechanism is breaking down liver _________________ into _______________, which is then dumped into the ______________.

A

glycogen
glucose
blood stream

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95
Q

5) Another mechanism is mobilizing more _____________ from adipose tissue, which will help spare blood _________________.

A

FFA

glucose

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96
Q

6) Another mechanism is converting amino acids, lactate, pyruvate, glycerol into ________________ by a process known as _____________________________. The organ this occurs in is the ________________.

A

glucose
gluconeogenesis
Liver

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97
Q

7) Another mechanism is by blocking the entry of ________________ into tissue cells, which will emphasize the use of _______________________ by the cells.

A

glucose

FFA

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98
Q

8) Cortisol targets what two types of tissue?

A

muscle protein and adipose tissue

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99
Q

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 _____________________.

A

Amino Acids

gluocse

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100
Q

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 __________________.

A

Glycerol and FFA

plasma glucose

Glucose
blood stream

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101
Q

What is fitness?

A

Fitness is general health promotion, and stresses moderation of activity at lower dose than performance

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102
Q

What is performance for example?

A

Competitive Sports

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103
Q

Performance requires what for success

A

Much higher dose needed for success

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104
Q

What is a secondary benefit of performance activity?

A

Performance

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105
Q

What affects performance?

A

Many factors affected by fatigue

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106
Q

Fatigue

A

Inability to maintain power output or force production during repeated muscle contractions

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107
Q

Central Fatigue

A

fatigue that originates from CNS

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108
Q

Peripheral Fatigue

A

fatigue originates from periphery

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109
Q

3 components of Peripheral Fatigue

A

Neural Factors
Mechanical Factors
Energetics of Contraction

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110
Q

Reduction in motor units activated is what kind of fatigue?

A

Central Fatigue

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111
Q

Reduction in motor unit firing frequency is what kind of fatigue?

A

Central Fatigue

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112
Q

How can CNS arousal alter the state of fatigue (Central Fatigue) ?

A

By facilitating motor unit recruitment, due to increasing motivation, and mental or physical diversion

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113
Q

What do you need to do before performing?

A

visualize

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114
Q

Serotonin is linked to ?

A

relaxation, euphoria, and arousal suppresion

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115
Q

what AA is precursor to Serotonin?

A

Trp

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116
Q

Free/ unbound Trp (f-Trp) shares what and action?

A

carrier w/ BCAA across BBB into brain

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117
Q

Prolonged Endurance exercise increases and this causes?

A

lipolysis

This causes FFAs to compete w/ Trp in binding to albumin, so more f-Trp is available for transport to brain

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118
Q

Central Fatigue Hypothesis w/ serotonin

A

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

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119
Q

Albumin is common

A

FFA carrier protien

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120
Q

CFH w/ serotonin FFA grabs onto albumin and

A

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

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121
Q

What 2 things primarily slow down exercise ??

A

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…

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122
Q

Peripheral Fatigue Neural Factors NMJ is what for fatigue

A

NMJ is not a site for fatigue

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123
Q

Peripheral Fatigue Neural Factors what truly happens at sarcolemma and T tubules?

A

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.

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124
Q

Peripheral Fatigue Neural Factors what happens when T tubule is altered?

A

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.

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125
Q

Peripheral Fatigue Neural Factors and Sarcolemma and T tubules is ability of what ?

A

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

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126
Q

Peripheral Fatigue Neural Factors can those factors impacting Sarcolemma and T tubules be improved by training?

A

Yes, more resistants to cell damage = less damage

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127
Q

Peripheral Fatigue Neural Factors an AP block in T-tubules?

A

reduction in Ca++ release from SR, which stores Ca++

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128
Q

Peripheral Fatigue Mech Factors 3 things?

All decrease cross bridge cycling

A

Cross-bridging cycling and tension DVP
High H+ [ ] may contribute to fatigue
Longer “relaxation time” is sign of fatigue

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129
Q

Cross-bridging cycling and tension DVP depends on what 3 things?

A 
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

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130
Q

High H+ [ ] may contribute to fatigue 3 contributors?

A

Reduce the force per cross-bridge
Reduce the force generated at a given Ca2+ concentration
Inhibit Ca2+ release from SR
Denatures proteins (filaments)

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131
Q

Longer “relaxation time” is sign of fatigue due to what?

A

slower cross-bridge cycling

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132
Q

Peripheral Fatigue: Energetics of Contraction Imbalance in what?

A

ATP requirements and ATP generating capacity

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133
Q

When ATP breaksdown, you get

A

ADP, Pi, and H+

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134
Q

Peripheral Fatigue: Energetics of Contraction what accumulation of what?

A

Pi

135
Q

Acculumation of Pi does what?

A

Inhibits maximal force
reduces cross-bridge binding to actin
inhibits Ca2+ release from SR

136
Q

Peripheral Fatigue: Energetics of Contraction

Rate of ATP utilization is what…? This maintains what for body?

A

slowed faster than rate of ATP generation, thus maintaining ATP concentration- protective effect- minimize change in homeostasis for ATP. Preserves ATP

137
Q

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

A

ATP demand slows down faster than supply, allowing body to have ATP for later use. Eventually, both slow down.

138
Q

Muscule fiber recruitments is increasing in

A

intensities of exs

139
Q

Motor recruitment order

A

Type I –> Type IIa —> Type IIx

Slow oxidative- fast oxidative glycolytic –> fast glycolytic

140
Q

Energy Continuum

A

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

141
Q

Fatigue is mismatch btwn the rate at which the muscle uses what

A

ATP (demand) and rate at which ATP can be supplied

142
Q

Cellular fatigue mechanisms do what to rate of ATP?

A

slow down rate of ATP use/demand faster than he rate of ATP generation (supply) to preserve ATP [ ] and cellular homeostasis

143
Q

What is recruied in up to 40% VO2max?

A

type I fibers

144
Q

What is recruited in 40-75% vo2max?

A

type IIA fibers

145
Q

exs greater than 75% vo2max what is recruited? what does that result in?

A

IIx fibers

Results in increased lactate, H+ production

146
Q

Progression of muscle fiber recruitment goes from

A

most oxidative to least oxidative muscle fiber type

147
Q

High intensity what is recruited resulting in what?

A

IIx and increase lactate production

148
Q

Ultra short term event duration

A

less than 10 seconds

149
Q

Ultra short depends on recruitment of what muscle fibers? why?

A

Type II to generate great forces that are needed

150
Q

What 3 things are vital for ultra short events?

A

Motivation, skill, and arousal

151
Q

What is the primary energy source for ultra short term?

A

ATP-PC and glycolysis, primarily glycolysis

152
Q

Duration of moderate length performances

A

10-180 seconds

153
Q

Metabolism in moderate length

A

aerobic/ oxidative phoshporylation

154
Q

moderate length performances duration

A

3-20 minutes

155
Q

primary energy source for short-term performances is what? This results in ?

A

anaerobic glycolysis

results in elevated lactate and H+ levels, which interferes w/ Ca++ binding w/ troponin

156
Q

What is important for moderate-length performances?

A

High VO2max

157
Q

What creates a high VO2max for moderate-length performances?

A

High SVmax and arterial o2 content/ high a-v o2 diff due to hemoglobin content and inspired o2

158
Q

When moderate length requires energy near VO2max what muscle fibers are recruited? What does that cause?

A

Type IIx fibers recruited creating high levels of lactate and H+ accumulation

159
Q

Duration of intermediate-length performances

A

21 to 60 seconds

160
Q

intermediate-length performances is predominately what metabolism?

A

aerobic

161
Q

What is very important for intermediate-length performances?

A

High VO2max is vital

162
Q

What is very important for intermediate-length performances?

A

High VO2max is vital

163
Q

Other important factors for intermed-length

A

Running Econ
Environmental factors
State of hydration
body size

164
Q

How does running econ impact intemed-length?

A

high % of type I muscle fibers; ATP efficient

165
Q

Environmental factors for intermediate-length?

A

Heat and humidity

166
Q

How does body size impact intermediate length performances?

A

Bigger body size = more force = more ATP breakdown/used

167
Q

How does body size impact intermediate length performances?

A

Bigger body size = more force = more ATP breakdown/used

168
Q

Duration of long-term performances

A

Events lasting 1-4 hours

169
Q

Long-term performance metabolic sys

A

aerobic; oxidative phosphorylation

170
Q

Long term performances does not require a ?

A

high VO2max not as important as other factors

171
Q

A external Factor more important for Long-term performance?

A

Environmental factors more important

172
Q

A external Factor more important for Long-term performance?

A

Environmental factors more important

173
Q

Long-term performance maintaining rate of what is important?

A

rate of carb utilization

174
Q

What declines with Long-term performances?

A

Muscle and liver glycogen stores decline, so they must ingest carbs during the race

175
Q

What declines with Long-term performances?

A

Muscle and liver glycogen stores decline, so they must ingest carbs during the race

176
Q

What also influences Long-term performance?

A

consumption of fluids and electrolytes during the race, and diet prior

177
Q

What does VO2max do for endurance events?

A

VO2max sets the upper limit for ATP production in endurance events even though race is not ran at 100% VO2max

178
Q

Is VO2max important in distance running perfromances?

A

No, these three things are however:

1) Velocity at VO2max
2) Running Econ
3) Lactate threshold

179
Q

Is VO2max important in distance running perfromances?

A

No, these three things are however:

1) Velocity at VO2max
2) Running Econ (muscle fibers I and IIa)
3) Lactate threshold

180
Q

Training should match what demands of the support?

A

anaerobic and aerobic demands

181
Q

Training should match what demands of the support?

A

anaerobic and aerobic demands

182
Q

Overload

A

increased capacity of a system in response to training above the level to which it is accustomed

183
Q

Specificity

A

specific muscles involved; specific energy systems that are used

184
Q

Reversibility

A

When training is stopped, the training effect is quickly lost

185
Q

Reversibility

A

When training is stopped, the training effect is quickly lost

186
Q

Men and women respond how to training programs?

A

similary, but exs prescription shold be individualized; both genders have ability to adapt equal just men have higher ceiling to adapt to

187
Q

Men and women respond how to training programs?

A

similary, but exs prescription shold be individualized; both genders have ability to adapt equal just men have higher ceiling to adapt to

188
Q

Training improvement is always

A

greater in individuals with lower initial fitness

189
Q

Training improvement is always

A

greater in individuals with lower initial fitness

190
Q

genetics plays what kind of role in training?

A

an important role in how an individual rep

191
Q

What kind of bioenergetic pathways has genetics more role vital?

A

Anaerobic capacity is more genetically determined than aerobic capacity

192
Q

Training for anaerobic performance can improve it how?

A

Training can only improve anaerobic perfromance to a small degree

193
Q

Anaerobic capacity based on genes for

A

dependent largely on fast IIx fibers and is determined early in development

194
Q

3 components of a training sesh

A

warm-up
workout
cool-down

195
Q

Warm up increases

A

Q, blood flow to muscle, muscle temp, and enzyme activity

196
Q

Workout is the

A

training session

197
Q

Cool down returns

A

blood “pooled” in muscles to central circulation

198
Q

Cool down reduces

A

hypotensive response, this is why ppl pass out during exercise cuz they dont cool down

199
Q

Cool down reduces

A

hypotensive response, this is why ppl pass out during exercise cuz they dont cool down

200
Q

aerobic power =

A

VO2max

201
Q

What is aerobic power/ VO2max determined by?

A

Q max, and a-v o2 diff max? ask lunn

202
Q

What is aerobic power/ VO2max determined by?

A

Q max, and a-v o2 diff max? ask lunn

203
Q

How many methods for traning aerobic power?

A

Lunn says 4 methods, but book says 3

204
Q

What are the four methods for training to improve aerobic power?

A

1) Long, Slow Distance
2) High-intensity, continuous exs
3) High-intesity interval training (HIIT, which includes 4 = supramaximal sprint

205
Q

What should training to improve aerobic power be geared toward improving what 3 factors?

A

VO2max
LT
Running econ

206
Q

What should training to improve aerobic power be geared toward improving what 3 factors?

A

VO2max
LT
Running econ

207
Q

What is the benefit/ improvment due to long, slow distance training?

A

Econ, VO2max

208
Q

Intensity for long, slow distance training?

A

Low-intensity exercise

50-60% VO2max or 70%HRMax

209
Q

Intensity for long, slow distance training?

A

Low-intensity exercise

50-60% VO2max or 70%HRMax

210
Q

Long, slow distance duration

A

greater than would be expected in competition

211
Q

Long, slow dist based on idea that

A

training improvements are based on volume of training, however, more is not always better

212
Q

Why is more not alway better?

A

1.5 hours per day training may result in better performance than 3 hours per day

213
Q

Why is more not alway better?

A

1.5 hours per day training may result in better performance than 3 hours per day

214
Q

High-intensity, continous exs appears to be the (benefit)

A

best method of increasing VO2max and LT

215
Q

What is high intensity, continuous exs ran

A

at or slightly above LT

216
Q

What is high intensity, continuous exs percent HRmax and HRR suggested

A

80-90% HRmax, but >/= 90% HRmax or 95% HRR also suggested

217
Q

Duration of high intensity, continuous exs and what does duration depend on

A

25-50 minutes depending on individual fitness level

218
Q

High-intensity interval training benefit

A

lactate and H+ clearance

219
Q

What is High-intensity interval training?

A

repeated exs bout seperated by brief recovery periods

220
Q

work effort is described as what for High-intensity interval training

A

repetition

221
Q

Work effort for High-intensity interval training is determined by

A

Distance to be covered
Intensity: 85-100% HR max
Duration > 60 seconds to improve VO2max

222
Q

Rest interval for High-intensity interval training

A

Light activity such as walking

1:1 ratio of work to rest; can be up to 1:3

223
Q

What is number of sets and reps depend on for High-intensity interval training?

A

on purp of training and fitness level

224
Q

What is number of sets and reps depend on for High-intensity interval training?

A

on purp of training and fitness level

225
Q

supramaximal sprint repeats is what %VO2max range?

A

100-150% VO2max

226
Q

Supramaximal sprint repeats are perfromed on

A

cycle ergometer

227
Q

What does some one do for supramaximal sprint repeats?

A

Sprint as hard as possible against high resistance

228
Q

How long is work effort for supramaximal sprint repeats?

A

Brief work effort of 20-30 s

229
Q

How long is work effort for supramaximal sprint repeats?

A

Brief work effort of 20-30 s

230
Q

Supramaximal sprint repeats benefits at training level

A

Increased oxidative/endurance capacity

231
Q

Supramaximal sprint repeats benefits at molecular level like with enzymes

A

PFK, LDH, PDH, citrate synthase, cytochrome oxidase, MCT, increases lipid oxidation, decreases glycogenolysis, decreases lactate accumulation

232
Q

Supramaximal sprint repeats benefits come in form of

A

increased LT

233
Q

Not a benefit of Supramaximal sprint repeats

A

No increase in VO2max

234
Q

Why may altitude training not always improve performance at sea level?

A

Lower training intensity at altitude may result in detraining

235
Q

Why may altitude training not always improve performance at sea level?

A

Lower training intensity at altitude may result in detraining

236
Q

Live High does what

A

Increases RBC volumme and O2 transport capcity of blood

237
Q

Train at lower altitude why?

A

Better performance gains compared to living and training at sea level

238
Q

Historically how has max aerobic power been improved

A

interval training, long slow, and hight intensity, continuosu exs

239
Q

Supramaximal sprint training enhances

A

endurance capacity via LT, but not VO2max

240
Q

Supramaximal sprint training enhances

A

endurance capacity via LT, but not VO2max

241
Q

Growing evidence suggests that

A

it is intensity and not duration that is the most vital factor for improving VO2max

242
Q

Live high, train-low altitude training program provides

A

significant endurance performance gains compare to training and living at sea level

243
Q

What are most injuries a result of ?

A

overtraining of short term high intensity exs or prolonged low intensity exs

244
Q

10 % rule for increasing training load

A

increase intensity or duration = 10% per week

245
Q

Other Injury Risk Factors

A 
Strength and Flex imbalance
Footwear problems
Malalignment 
Poor running surface
Disease (arthritis)
246
Q

2 systems involved for improveing anaerobic power

A

ATP-PC sys

Glycolytic sys

247
Q

2 systems involved for improveing anaerobic power

A

ATP-PC sys

Glycolytic sys

248
Q

How is ATP-PC sys trained in short duration

A

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

249
Q

How is glycolytic sys trained short duration

A

of 20-60 sec, high intensity work repeats, this is very demanding training that may alternate hard and light training days.

250
Q

Supramaximal sprint training is what

A

good for all energy sys

251
Q

Supramaximal sprint training is what

A

good for all energy sys

252
Q

Strength training adapts

A

Increased muscle mass via hypertropy or hyperplasia

253
Q

Hypertrophy

A

increased muscle fiber diameter and responsible for most of the increase in muscle size

254
Q

Hyperplasia

A

increased number of muscle fibers

255
Q

Hyperplasia

A

increased number of muscle fibers

256
Q

Strength adapts conversion of

A

IIx to IIa fibers

257
Q

CNS changes involved in what strength adapts

A

Increased motor unit recruitment
altered motor neuron firing rates
enhanced motor unit synchronization
removal of neural inhibition

258
Q

CNS changes quote to remember

A

motor morons become motor geniuses

259
Q

DOMS

A

Delayed onset muscle soreness

260
Q

DOMS appears

A

24 to 48 hours after strenuous exs

261
Q

DOMS appears

A

24 to 48 hours after strenuous exs

262
Q

DOMS is due to

A

microscopic tears in muscle fibers or connective tissue that results in cellular degradation and inflammatory response and not due to lactic acid

263
Q

What kind of exs causes more DOMS?

A

Eccentric Exs causes more damage than cocnetric exs

264
Q

How can DOMS be avoided?

A

Slowly begin a specific exs over 5 to 10 training sessions to avoid DOMS

265
Q

How can DOMS be avoided?

A

Slowly begin a specific exs over 5 to 10 training sessions to avoid DOMS

266
Q

Why more damage w/ eccentric exercise?

A

More force production due to LESS crossbridge detachment throughout the contraction.

267
Q

More attachment =

A

more force production

268
Q

5 steps leading to DOMS

A
  1. ) Strenuous muscle contraction results in muscle damage
  2. ) Membrane damage occurs including the SR
  3. ) 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
  4. )Results in inflammatory response due to increased prostaglandins and histamines
  5. ) Edema and histamines stimulate pain receptors, aka nociceptors
269
Q

5 steps leading to DOMS

A
  1. ) Strenuous muscle contraction results in muscle damage
  2. ) Membrane damage occurs including the SR
  3. ) 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
  4. )Results in inflammatory response due to increased prostaglandins and histamines
  5. ) Edema and histamines stimulate pain receptors, aka nociceptors
270
Q

A bout of unfamiliar exercise results in what?

A

DOMS

271
Q

Following recovery, another bout of same exercise results in

A

minimal injury

272
Q

3 theories on repeated bout effect

A

Neural Theory
Connective Tissue theory
cellular theory

273
Q

Neural theory (bout(

A

recruitment of larger number of muscle fibers (bout effet)

274
Q

Connective tissue theory (bout)

A

Increased connective tissue to protect muscle

275
Q

Cellular Theory (bout)

A

synthesis of protective proteins within muscle fiber

276
Q

Cellular Theory (bout)

A

synthesis of protective proteins within muscle fiber

277
Q

What are 5 common training mistakes?

A 
Overtraining
Undertraining
Performing non-specific exercises
Failure to schedule a long-term training plan
Failure to taper before a performance
278
Q

What are 5 common training mistakes?

A 
Overtraining
Undertraining
Performing non-specific exercises
Failure to schedule a long-term training plan
Failure to taper before a performance
279
Q

Overtraining

A

Workouts that are too long or too strenuous

Greater problem than undertraining

280
Q

Performing non-specific exercises

A

do not enhance energy capacities used in competition

281
Q

Failure to schedule a long-term training plan

A

misuse of training time

282
Q

Failure to taper before a performance

A

inadequate rest; compromises performances

283
Q

6 sx of overtraining

A 
decrease in performance
loss of body weight
chronic fatigue
increased number of infections (decreased immunity)
psychological staleness
284
Q

6 sx of overtraining

A

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

285
Q

6 sx of overtraining

A

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

286
Q

Tapering

A

short-term reduction in training load prior to competition

287
Q

Tapering allows

A

muscles to resynthesizes glycogen and heal from training induced damage

288
Q

Tapering improves

A

performance in both strength and endurance events

289
Q

Tapering Athletes can reduce training load by

A

60% w/o a reduction in performance

290
Q

Tapering Athletes can reduce training load by (how to taper)

A

60% w/o a reduction in performance

291
Q

Tapering Athletes can reduce training load by (how to taper)

A

60% w/o a reduction in performance

292
Q

1) At exercise intensities

A

type I

type IIa

293
Q

2) At high exercise intensity >85% of VO2max, list the muscle fibers types you are recruiting:

A

All the fibers will be recruited, but there will be more type IIx fibers being utilized.
I, IIa, IIx are recruited

294
Q

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.

A

arousal

type IIx

295
Q

1) At exercise intensities

A

type I

type IIa

296
Q

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.

A

arousal

type IIx

297
Q

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.

A

type IIx

H+

298
Q

1) At exercise intensities

A

type I

type IIa

299
Q

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.

A

type IIx

H+

300
Q

9) In moderate-length performances, having a high ______ is important, since you will need a high what and what

A

VO2max

maximal stroke volume and a high arterial oxygen content.

301
Q

7) In short-term performances, because you will also need to use oxidative phosphorylation, you will need to recruit _____muscle fibers.

A

type I

302
Q

8) In moderate-length performances, because the duration can be up to —- minutes, you will need to use primarily ____________ as your energy system

A

20 min

oxidative phosphorylation

303
Q

5) “Short-term performance” indicates performances lasting up to _____. Because of this, athletes will need to use both _____ and ______metabolism.

A

180 seconds

anaerobic and aerobic

304
Q

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.

A

type IIa

H+

305
Q

4) Explain why creatine supplementation may help these athletes with their ultra short-term performance:

A

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.

306
Q

4) Explain why creatine supplementation may help these athletes with their ultra short-term performance:

A

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.

307
Q

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.

A

supports
Increase
greater

308
Q

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.

A

supports
Increase
greater

309
Q

2) Epinephrine/norepinephrine are ___________- acting hormones and will provide glucose in the liver through ____________________ breakdown, instead of gluconeogenesis.

A

fast

glycogen

310
Q

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.

A

Increase

less

311
Q

4) Epi/norepi will bind to a _________________________ receptor on a pancreatic _________________ cell to cause glucagon release.

A

beta-adrenergic

alpha cell

312
Q

5) Epi/norepi will bind to a _________________________ receptor on a pancreatic _________________ cell to cause insulin suppression.

A

alpha-adrenergic

Beta

313
Q

5) Epi/norepi will bind to a _________________________ receptor on a pancreatic _________________ cell to cause insulin suppression.

A

alpha-adrenergic

Beta

314
Q

6) The result of both of the above actions will be an increase in plasma __________________, a decrease in plasma ___________________, and the breakdown of liver ___________________.

A

glucagon
insulin
glycogen

315
Q

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.

A

decrease
increase
glucose

316
Q

8) Because trained individuals are more/less sensitive to hormones levels, glucagon levels will change little/greatly in trained people during exercise.

A

more

little

317
Q

9) What are the two primary results of epi/norepi (and therefore insulin and glucagon) response during exercise ?

A

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.

318
Q

1) Fatigue can be defined as the inability to maintain _____________________ or ________________________ during repeated muscular contractions.

A

power output

force production

319
Q

1) Fatigue can be defined as the inability to maintain _____________________ or ________________________ during repeated muscular contractions.

A

power output

force production

320
Q

The two subsets of fatigue are

A

central fatigue and peripheral fatigue

321
Q

Central fatigue is a result of decreased CNS _____ that will result in lesser activation of ____ __

A

arousal that

of motor units

322
Q

The focal pt of Central Fatigue Hypothesis is it this neurotransmitter: ______, which must be synthesized using the amino acid _____

A

serotonin

Tryptophan (Trp).

323
Q

During endurance exercise, you will mobilize more _____, which will bind to the carrier protein _____ in the blood

A

FFA,

ablbumin

324
Q

During

A

Free

325
Q

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.

A

Free

more

326
Q

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.

A

Free

more

327
Q

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)

A

BCAA
f-Trp
serotonin
fatigue

328
Q

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.

A

Na+/K+

T-tubules/ transverse-tubules

329
Q

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.

A

Na+/K+

T-tubules/ transverse-tubules

330
Q

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.

A

actin and myosin

Ca2+

331
Q

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.

A

actin and myosin

Ca2+

332
Q

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 ____

A

generation and breakdown

Breakdown
generation

333
Q

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 ____

A

generation and breakdown

Breakdown more than ATP generation

Exercise Physiology (5 decks)

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