EXS PHYS II Test #3 Flashcards
(333 cards)
1
Q
Adipose tissue function
A
In addition to storing TGs, adipose tissue also secretes hormones Leptin and Adiponectin
2
Q
Leptin and adiponectin is secreted from what tissue?
A
adipose
3
Q
High levels of leptin are found in what kind of people?
A
obese americans
4
Q
high levels of adiponectin is found in ?
A
lean ppl and healthy
5
Q
Leptin hormone directs
A
excess kcals into adipose tissue and protects muscle cells
6
Q
Adiponectin increases
A
insulin sensitivity and fatty acid oxidation, which decrease fat storage
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
8
Q
Obesity
A
overfatness
9
Q
obesity leads to
A
inflamation due to increased inflamtion markers and leptin and decreased adiponectin
10
Q
Pancreas both functions
A
exocrine and endocrine
11
Q
Pancreas secretes
A
insulin from beta cells
glucagon from alpha cells
digestive enzymes and bicarbonate into small intestine (exocrine)
12
Q
Insulin promotes the
A
storage of glucose, amino acids, and fats into the cell
13
Q
lack of insulin is called
A
diabetes mellitus
14
Q
glucagon promotes the
A
mobilization of fatty acids and glucose
15
Q
Insulin is
A
anabolic
16
Q
glucagon is
A
catabolic
17
Q
Insulin is stiumulated, glucagon supressed
A
rest
18
Q
Insulin suppressed, glucagon stimulated
A
exercise
19
Q
Insulin promotes storage of
A
nutrients and synthesis (anabolism)
20
Q
glucagon promotes b
A
breakdown (catabolism) of stored fuels: glycogen, TGs, and protein
21
Q
Testosterone released by, but present in
A
testes, but also present in females
22
Q
testosterone is an blank that promotes
A
anabolic steroid and promotes tissue (muscle) building
23
Q
testerone is a in sports
A
performance enhancement
24
Q
Androgenic steroid promotes
A
masculine characteristics
25
Estrogen and progesterone released from
ovaries and are also present in males
26
Estrogen and progesterone establish and maintain
reproductive f(x)
27
Estrogen and progesterone levels vary throughout the
menstrual cycle
28
Initial studies showed no benefit from anabolism steroid for developing
muscle mass
29
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
30
10-100 x reccomended dose is called a
supraphysiological dose
31
Anabolic steroids are associated with blank, but they blank
negative side effects, but they revert to normal after discontuation
32
widespread use of steroids has led to
testing competive athletes
33
most user of anabolic steroids are not and do?
competitive athletes and take more than one steroid in megadoses
34
Glycogenolysis is related to
exercise intensity
35
High intensity exs results in
greater and more rapid glycogen depletion through glycolysis
36
Shorter duration high intensity =
faster glycogen depletion and increased epinephrine
37
Lower intensity =
slow glycogen depletion
38
Epinephrine uses second messenger sys , what is its second messenger?
cAMP system
39
epinephrine second messenger cellular response
elevated Ca++ in muscle due to contraction (exs)
40
What must be maintained during exercise?
plasma glucose/ blood glucose homeostasis
41
4 processes that maintain plasma glucose:
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
42
What 2 kinds of hormones control maintaining plasma glucose levels?
Permissive or slow-acting hormones
| Fast-acting hormones
43
Cortisol is what kind of acting hormone?
Cortisol is a slow-acting hormone
44
cortisol targets
muscle protein and adipose tissue
45
Cortisol stimulates what?
FFA mobilization from adipose tissue
46
Cortisol enhances
Enhance gluconeogenesis in the liver
47
Cortisol decreases
the rate of glucose utilization by cells
48
Exercise's effect on cortisol decreases during
low-intensity exs
49
Exercise's effect on cortisol increases during
high-intensity exs, which is above 60% VO2max
50
Changes in cortisol may be related to
repair of exercise-induced tissue damage
51
Chronic stress is
bad for insulin sensivity?
52
GH is what acting hormone
GH is a slow acting hormone
53
GH supports the action of
cortisol
54
GH decreases
glucose uptake by tissues
55
GH increases
FFA mobilization
56
GH enhances
gluconeogenesis in liver
57
Exercise effect on GH increases
in plasma GH with increased intensity
58
GH has greater response
in trained runners
59
Thyroid hormone act in a blank manner and how so?
permissive manner to allow other hormones to exert their full effect
60
T3 enhances effect of
epinephrine to mobilize FFA from adipose tissue
61
T3 and exs
No real change in T3 and T4 during exercise
62
What hormones act in a permisive manner to support the actions of other hormones during exercise
T3
Cortisol
and GH
63
GH and cortisol also provide a
slow acting effect on carbs and fat metabolism during exs
64
E and NE are
fast-acting hormones
65
E and NE maintain
blood glucose during exs
66
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
67
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
68
Plasma E and NE increase during
EXS
69
Increased plasma E and NE during exercise is related to
increased HR and BP
70
what decreases following training?
E and NE
71
Insulin is what kind of acting hormone?
fast acting hormone
72
Glucagon is what kind of acting hormone?
fast-acting hormone
73
Insulin uptake and storage of what 2 fuels?
glucose and FFA
74
Insulin causes plasma concentration to
decrease during exs
75
what follows training for insulin?
increased insulin response (anabolism/synthsis) follwoing training
76
Glucagon mobilzes what 2 fuel?
glucose and FFA fuels
77
glucagon causes plasma concentration to
increase during exercise
78
glugcagon causes plasma [ ]
to increase during exercise
79
What follows training for glucagon ?
decreased glucagon resposne following training
80
What hormones are influenced by catecholamines?
INSULIN AND GLUCAGON
81
insulin and glucagon do what to each other
counteract each other
82
What would happen if insulin didnt decrease during exercise?
glucose would be taken up into tissues, inducing hypoglycemia
83
How do atheletes get fuel, then?
Become very sensitive to glucagon, and more use of muscle fat from E and NE
84
elevated TG breakdown to FFA caused by what?
Increased GH, cortisol, glucagon, E & NE, thyroid (permissive)
85
Elevated gluconeogenesis from muscle protein breakdown is caused by what?
increased GH and cortisol
86
Elevated glycogen breakdown is caused by
increased E & NE, and glucagon
87
Glucose uptake blocked to promote FFA oxidation is caused by
increased GH, cortisol, and E & NE
88
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
89
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
90
Training causes
a reduction in E, NE, glucagon, and insulin responses to exs cuz the body becomes more sensitive to their actions
91
1) As exercise intensity increases, the rate of ___________________ breakdown increases, as does the plasma concentration of the hormone _____________________.
glycogen
Epeniphrine
92
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
93
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
94
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
95
5) Another mechanism is mobilizing more _____________ from adipose tissue, which will help spare blood _________________.
FFA
| glucose
96
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
97
7) Another mechanism is by blocking the entry of ________________ into tissue cells, which will emphasize the use of _______________________ by the cells.
glucose
| FFA
98
8) Cortisol targets what two types of tissue?
muscle protein and adipose tissue
99
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
100
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
101
What is fitness?
Fitness is general health promotion, and stresses moderation of activity at lower dose than performance
102
What is performance for example?
Competitive Sports
103
Performance requires what for success
Much higher dose needed for success
104
What is a secondary benefit of performance activity?
Performance
105
What affects performance?
Many factors affected by fatigue
106
Fatigue
Inability to maintain power output or force production during repeated muscle contractions
107
Central Fatigue
fatigue that originates from CNS
108
Peripheral Fatigue
fatigue originates from periphery
109
3 components of Peripheral Fatigue
Neural Factors
Mechanical Factors
Energetics of Contraction
110
Reduction in motor units activated is what kind of fatigue?
Central Fatigue
111
Reduction in motor unit firing frequency is what kind of fatigue?
Central Fatigue
112
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
113
What do you need to do before performing?
visualize
114
Serotonin is linked to ?
relaxation, euphoria, and arousal suppresion
115
what AA is precursor to Serotonin?
Trp
116
Free/ unbound Trp (f-Trp) shares what and action?
carrier w/ BCAA across BBB into brain
117
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
118
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
119
Albumin is common
FFA carrier protien
120
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
121
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...
122
Peripheral Fatigue Neural Factors NMJ is what for fatigue
NMJ is not a site for fatigue
123
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.
124
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.
125
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
126
Peripheral Fatigue Neural Factors can those factors impacting Sarcolemma and T tubules be improved by training?
Yes, more resistants to cell damage = less damage
127
Peripheral Fatigue Neural Factors an AP block in T-tubules?
reduction in Ca++ release from SR, which stores Ca++
128
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
129
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
130
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)**
131
Longer "relaxation time" is sign of fatigue due to what?
slower cross-bridge cycling
132
Peripheral Fatigue: Energetics of Contraction Imbalance in what?
ATP requirements and ATP generating capacity
133
When ATP breaksdown, you get
ADP, Pi, and H+
134
Peripheral Fatigue: Energetics of Contraction what accumulation of what?
Pi
135
Acculumation of Pi does what?
Inhibits maximal force
reduces cross-bridge binding to actin
inhibits Ca2+ release from SR
136
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
137
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.
138
Muscule fiber recruitments is increasing in
intensities of exs
139
Motor recruitment order
Type I --> Type IIa ---> Type IIx
| Slow oxidative- fast oxidative glycolytic --> fast glycolytic
140
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
141
Fatigue is mismatch btwn the rate at which the muscle uses what
ATP (demand) and rate at which ATP can be supplied
142
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
143
What is recruied in up to 40% VO2max?
type I fibers
144
What is recruited in 40-75% vo2max?
type IIA fibers
145
exs greater than 75% vo2max what is recruited? what does that result in?
IIx fibers
| Results in increased lactate, H+ production
146
Progression of muscle fiber recruitment goes from
most oxidative to least oxidative muscle fiber type
147
High intensity what is recruited resulting in what?
IIx and increase lactate production
148
Ultra short term event duration
less than 10 seconds
149
Ultra short depends on recruitment of what muscle fibers? why?
Type II to generate great forces that are needed
150
What 3 things are vital for ultra short events?
Motivation, skill, and arousal
151
What is the primary energy source for ultra short term?
ATP-PC and glycolysis, primarily glycolysis
152
Duration of moderate length performances
10-180 seconds
153
Metabolism in moderate length
aerobic/ oxidative phoshporylation
154
moderate length performances duration
3-20 minutes
155
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
156
What is important for moderate-length performances?
High VO2max
157
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
158
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
159
Duration of intermediate-length performances
21 to 60 seconds
160
intermediate-length performances is predominately what metabolism?
aerobic
161
What is very important for intermediate-length performances?
High VO2max is vital
162
What is very important for intermediate-length performances?
High VO2max is vital
163
Other important factors for intermed-length
Running Econ
Environmental factors
State of hydration
body size
164
How does running econ impact intemed-length?
high % of type I muscle fibers; ATP efficient
165
Environmental factors for intermediate-length?
Heat and humidity
166
How does body size impact intermediate length performances?
Bigger body size = more force = more ATP breakdown/used
167
How does body size impact intermediate length performances?
Bigger body size = more force = more ATP breakdown/used
168
Duration of long-term performances
Events lasting 1-4 hours
169
Long-term performance metabolic sys
aerobic; oxidative phosphorylation
170
Long term performances does not require a ?
high VO2max not as important as other factors
171
A external Factor more important for Long-term performance?
Environmental factors more important
172
A external Factor more important for Long-term performance?
Environmental factors more important
173
Long-term performance maintaining rate of what is important?
rate of carb utilization
174
What declines with Long-term performances?
Muscle and liver glycogen stores decline, so they must ingest carbs during the race
175
What declines with Long-term performances?
Muscle and liver glycogen stores decline, so they must ingest carbs during the race
176
What also influences Long-term performance?
consumption of fluids and electrolytes during the race, and diet prior
177
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
178
Is VO2max important in distance running perfromances?
No, these three things are however:
1) Velocity at VO2max
2) Running Econ
3) Lactate threshold
179
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
180
Training should match what demands of the support?
anaerobic and aerobic demands
181
Training should match what demands of the support?
anaerobic and aerobic demands
182
Overload
increased capacity of a system in response to training above the level to which it is accustomed
183
Specificity
specific muscles involved; specific energy systems that are used
184
Reversibility
When training is stopped, the training effect is quickly lost
185
Reversibility
When training is stopped, the training effect is quickly lost
186
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
187
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
188
Training improvement is always
greater in individuals with lower initial fitness
189
Training improvement is always
greater in individuals with lower initial fitness
190
genetics plays what kind of role in training?
an important role in how an individual rep
191
What kind of bioenergetic pathways has genetics more role vital?
Anaerobic capacity is more genetically determined than aerobic capacity
192
Training for anaerobic performance can improve it how?
Training can only improve anaerobic perfromance to a small degree
193
Anaerobic capacity based on genes for
dependent largely on fast IIx fibers and is determined early in development
194
3 components of a training sesh
warm-up
workout
cool-down
195
Warm up increases
Q, blood flow to muscle, muscle temp, and enzyme activity
196
Workout is the
training session
197
Cool down returns
blood "pooled" in muscles to central circulation
198
Cool down reduces
hypotensive response, this is why ppl pass out during exercise cuz they dont cool down
199
Cool down reduces
hypotensive response, this is why ppl pass out during exercise cuz they dont cool down
200
aerobic power =
VO2max
201
What is aerobic power/ VO2max determined by?
Q max, and a-v o2 diff max? ask lunn
202
What is aerobic power/ VO2max determined by?
Q max, and a-v o2 diff max? ask lunn
203
How many methods for traning aerobic power?
Lunn says 4 methods, but book says 3
204
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
205
What should training to improve aerobic power be geared toward improving what 3 factors?
VO2max
LT
Running econ
206
What should training to improve aerobic power be geared toward improving what 3 factors?
VO2max
LT
Running econ
207
What is the benefit/ improvment due to long, slow distance training?
Econ, VO2max
208
Intensity for long, slow distance training?
Low-intensity exercise
| 50-60% VO2max or 70%HRMax
209
Intensity for long, slow distance training?
Low-intensity exercise
| 50-60% VO2max or 70%HRMax
210
Long, slow distance duration
greater than would be expected in competition
211
Long, slow dist based on idea that
training improvements are based on volume of training, however, more is not always better
212
Why is more not alway better?
1.5 hours per day training may result in better performance than 3 hours per day
213
Why is more not alway better?
1.5 hours per day training may result in better performance than 3 hours per day
214
High-intensity, continous exs appears to be the (benefit)
best method of increasing VO2max and LT
215
What is high intensity, continuous exs ran
at or slightly above LT
216
What is high intensity, continuous exs percent HRmax and HRR suggested
80-90% HRmax, but >/= 90% HRmax or 95% HRR also suggested
217
Duration of high intensity, continuous exs and what does duration depend on
25-50 minutes depending on individual fitness level
218
High-intensity interval training benefit
lactate and H+ clearance
219
What is High-intensity interval training?
repeated exs bout seperated by brief recovery periods
220
work effort is described as what for High-intensity interval training
repetition
221
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
222
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
223
What is number of sets and reps depend on for High-intensity interval training?
on purp of training and fitness level
224
What is number of sets and reps depend on for High-intensity interval training?
on purp of training and fitness level
225
supramaximal sprint repeats is what %VO2max range?
100-150% VO2max
226
Supramaximal sprint repeats are perfromed on
cycle ergometer
227
What does some one do for supramaximal sprint repeats?
Sprint as hard as possible against high resistance
228
How long is work effort for supramaximal sprint repeats?
Brief work effort of 20-30 s
229
How long is work effort for supramaximal sprint repeats?
Brief work effort of 20-30 s
230
Supramaximal sprint repeats benefits at training level
Increased oxidative/endurance capacity
231
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
232
Supramaximal sprint repeats benefits come in form of
increased LT
233
Not a benefit of Supramaximal sprint repeats
No increase in VO2max
234
Why may altitude training not always improve performance at sea level?
Lower training intensity at altitude may result in detraining
235
Why may altitude training not always improve performance at sea level?
Lower training intensity at altitude may result in detraining
236
Live High does what
Increases RBC volumme and O2 transport capcity of blood
237
Train at lower altitude why?
Better performance gains compared to living and training at sea level
238
Historically how has max aerobic power been improved
interval training, long slow, and hight intensity, continuosu exs
239
Supramaximal sprint training enhances
endurance capacity via LT, but not VO2max
240
Supramaximal sprint training enhances
endurance capacity via LT, but not VO2max
241
Growing evidence suggests that
it is intensity and not duration that is the most vital factor for improving VO2max
242
Live high, train-low altitude training program provides
significant endurance performance gains compare to training and living at sea level
243
What are most injuries a result of ?
overtraining of short term high intensity exs or prolonged low intensity exs
244
10 % rule for increasing training load
increase intensity or duration = 10% per week
245
Other Injury Risk Factors
```
Strength and Flex imbalance
Footwear problems
Malalignment
Poor running surface
Disease (arthritis)
```
246
2 systems involved for improveing anaerobic power
ATP-PC sys
| Glycolytic sys
247
2 systems involved for improveing anaerobic power
ATP-PC sys
| Glycolytic sys
248
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
249
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.
250
Supramaximal sprint training is what
good for all energy sys
251
Supramaximal sprint training is what
good for all energy sys
252
Strength training adapts
Increased muscle mass via hypertropy or hyperplasia
253
Hypertrophy
increased muscle fiber diameter and responsible for most of the increase in muscle size
254
Hyperplasia
increased number of muscle fibers
255
Hyperplasia
increased number of muscle fibers
256
Strength adapts conversion of
IIx to IIa fibers
257
CNS changes involved in what strength adapts
Increased motor unit recruitment
altered motor neuron firing rates
enhanced motor unit synchronization
removal of neural inhibition
258
CNS changes quote to remember
motor morons become motor geniuses
259
DOMS
Delayed onset muscle soreness
260
DOMS appears
24 to 48 hours after strenuous exs
261
DOMS appears
24 to 48 hours after strenuous exs
262
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
263
What kind of exs causes more DOMS?
Eccentric Exs causes more damage than cocnetric exs
264
How can DOMS be avoided?
Slowly begin a specific exs over 5 to 10 training sessions to avoid DOMS
265
How can DOMS be avoided?
Slowly begin a specific exs over 5 to 10 training sessions to avoid DOMS
266
Why more damage w/ eccentric exercise?
More force production due to LESS crossbridge detachment throughout the contraction.
267
More attachment =
more force production
268
5 steps leading to DOMS
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
5 steps leading to DOMS
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
A bout of unfamiliar exercise results in what?
DOMS
271
Following recovery, another bout of same exercise results in
minimal injury
272
3 theories on repeated bout effect
Neural Theory
Connective Tissue theory
cellular theory
273
Neural theory (bout(
recruitment of larger number of muscle fibers (bout effet)
274
Connective tissue theory (bout)
Increased connective tissue to protect muscle
275
Cellular Theory (bout)
synthesis of protective proteins within muscle fiber
276
Cellular Theory (bout)
synthesis of protective proteins within muscle fiber
277
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
```
278
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
```
279
Overtraining
Workouts that are too long or too strenuous
| Greater problem than undertraining
280
Performing non-specific exercises
do not enhance energy capacities used in competition
281
Failure to schedule a long-term training plan
misuse of training time
282
Failure to taper before a performance
inadequate rest; compromises performances
283
6 sx of overtraining
```
decrease in performance
loss of body weight
chronic fatigue
increased number of infections (decreased immunity)
psychological staleness
```
284
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
285
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
286
Tapering
short-term reduction in training load prior to competition
287
Tapering allows
muscles to resynthesizes glycogen and heal from training induced damage
288
Tapering improves
performance in both strength and endurance events
289
Tapering Athletes can reduce training load by
60% w/o a reduction in performance
290
Tapering Athletes can reduce training load by (how to taper)
60% w/o a reduction in performance
291
Tapering Athletes can reduce training load by (how to taper)
60% w/o a reduction in performance
292
1) At exercise intensities
type I
| type IIa
293
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
294
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
295
1) At exercise intensities
type I
| type IIa
296
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
297
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+
298
1) At exercise intensities
type I
| type IIa
299
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+
300
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.
301
7) In short-term performances, because you will also need to use oxidative phosphorylation, you will need to recruit _____muscle fibers.
type I
302
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
303
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
304
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+
305
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.
306
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.
307
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
308
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
309
2) Epinephrine/norepinephrine are ___________- acting hormones and will provide glucose in the liver through ____________________ breakdown, instead of gluconeogenesis.
fast
| glycogen
310
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
311
4) Epi/norepi will bind to a _________________________ receptor on a pancreatic _________________ cell to cause glucagon release.
beta-adrenergic
| alpha cell
312
5) Epi/norepi will bind to a _________________________ receptor on a pancreatic _________________ cell to cause insulin suppression.
alpha-adrenergic
| Beta
313
5) Epi/norepi will bind to a _________________________ receptor on a pancreatic _________________ cell to cause insulin suppression.
alpha-adrenergic
| Beta
314
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
315
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
316
8) Because trained individuals are more/less sensitive to hormones levels, glucagon levels will change little/greatly in trained people during exercise.
more
| little
317
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.
318
1) Fatigue can be defined as the inability to maintain _____________________ or ________________________ during repeated muscular contractions.
power output
| force production
319
1) Fatigue can be defined as the inability to maintain _____________________ or ________________________ during repeated muscular contractions.
power output
| force production
320
The two subsets of fatigue are
central fatigue and peripheral fatigue
321
Central fatigue is a result of decreased CNS _____ that will result in lesser activation of ____ __
arousal that
| of motor units
322
The focal pt of Central Fatigue Hypothesis is it this neurotransmitter: ______, which must be synthesized using the amino acid _____
serotonin
| Tryptophan (Trp).
323
During endurance exercise, you will mobilize more _____, which will bind to the carrier protein _____ in the blood
FFA,
ablbumin
324
During
Free
325
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
326
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
327
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
328
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
329
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
330
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+
331
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+
332
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
333
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
