final Flashcards
positive stress
training that causes improvements in exercise performance
quantity
volume
quality
training that is aimed at achieving goals
nutrition
provides energy and building blocks
adequate energy allows for
maximal effort during training
speedier fuel re-supply if next competition
additional energy associated with adapting
adequate building blocks allows for
faster recovery
proper adaptions allowing for most competitive athlete
more mitochondria
muscle hypertrophy
more RBC
correct balance
enhances performance because it enhances adaptions
-maximizes genetic ceiling for any athlete
over training
performance decreases
-chronic fatigue, illness
-overuse injury and overtraining syndrome
factors of recovery
hydration, nutrition, sleep, meditation, mobility, meditation
progressive overload
progressively increase stimulus as the body continually adapts
-intensity or duration or distance
undertraining
insufficient stress
undertraining zone intentional used
used almost like active recovery in that you are resting your body for imminent competition
acute overload
overload stress from an individual workout
-positive adaptions
-minor improvements in performance
over reaching
overload stress from multiple workouts without adequate recovery during overreaching period
-intentional under-recovery (overtraining)
overtraining (under recovery)
inappropriate recovery for training
- maladaptation due to excessive training and under recovery
-decrements in ability to train and compete
-increases susceptibility to injuries
-potential for overtraining syndrome
excessive training
either the volume or intensity of training are increased to extreme levels without proper recovery
overload is created using e
intensity or volume or both
functional overtraining turns into non functional
when you dont allow for recovery
overtraining syndrome symptoms
under recovery can lead to overtraining syndrome symptoms
-decrease strength
-fatigue
-change in appetite, weight loss
-sleep and mood disturbances
-lack of motivation
depression
sympathetic nervous system role in overtraining syndrome
-increased BP
-loss of appetite
-weight loss
-sleep and emotional disturbances
-increased basal metabolic rate
increase HR while resting and exercise
parasympathetic NS in overtraining syndrome
-early fatigue
-decreased resting HR
-decreased resting BP
- HR recovery slower
endocrine response
decreased thyroxine and testosterone
increased cortisol
decrease testosterone and increased cortisol increases
protiolysis
cyokines
proteins that help prevent illness and infection
overtraining suppresses immune function
decrease in lymphocytes and antibodies
increase the incidence of illness after exhaustive exercise
body composition
bodys chemical and molecular composition
-describes fat an lean mass
absolute
mass of different compartments
relative
proportion/percentage of BW
-percent fat free mass or percent of fat mass
anatomical model
adipose tissue
muscle
organs
bone
anatomical model
adipose tissue
muscle
organs
bone
two compartment model
fat mass
fat free mass
essential fat
need to have at least essential fat
-3% of fat for men and 12% for women
obesity
BMI > 30
men = apple
women = pear
waist circumference
men > 40 inches
women > 34.5
body compostition
men > 25% body fat
women > 30% body fat
co-morbidity
presence of one or more additional diseases or disorders co occurring with a primary disease
-risk for one disease goes up when you have more than one disease
systemic inflammation
more body fat increases inflammation
lean mass
drives performance : muscular power, strength and edurance
higher ratio of FFM is postively related to
sport performance
body mass index
weight kg/ height
Bioelectric impedance analysis (BIA)
slight current passes through body
-uses electrodes to pass current from A to B
FFM is a good conductor of
FAT is poor conductor of
electricity
Dual X ray absorptiometry
quantifies bone and soft tissue composition and translates it into body composition
densitometry
measures/estimates body density
what is more dense muscle or fat
muscle
methods that measure body density
hydrostatic weighing
skin folds
air piethysmography
skin fold test
using calipers to measure subcutaneous fat
-estimates body density for subcutaneous fat
air piethysmography
volume of air displacement coupled with hydrostatic weighing data to determine body density, then body composition via complex equations
hydrostatic weighing
fat and air make you more buoyant, weighing less underwater
-very accurate
growth plate
cartilage line in bone
growth plate closure
ossification complete
girls: 12-16
boys: 14-19
estrogen stimulates
bone growth and closes plates
estrogen =
bone protective
economy of effort improves with
age and has to do with neural development
neurological development
better balance, agility, coordination with age
-due to on going myelination of nerves
aerobic power
dependent on oxygen delivery and # of mitochondria you have
lung function
lung volume increases with age
(related with height)
(a-v) o2 difference increases
with exercise and age
kids use more energy because of
lack of myelination and lack of coordination
anaerobic power - children are limited in anaerobic performance
less muscle glycogen
-less glycolytic enzyme activity
-blood lactate lower
-mean and peak power increase with age
endocrine and substrate utilization
increase stress response to exercise compared to adults
substrate utilization
relies more on fat oxidation compared to adults
-fuels activities with fat
body weight and composition
kids are good at reducing fat mass through exercise because they use fat
