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ex phis > final > Flashcards

final Flashcards

1
Q

positive stress

A

training that causes improvements in exercise performance

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2
Q

quantity

A

volume

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3
Q

quality

A

training that is aimed at achieving goals

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4
Q

nutrition

A

provides energy and building blocks

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5
Q

adequate energy allows for

A

maximal effort during training
speedier fuel re-supply if next competition
additional energy associated with adapting

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6
Q

adequate building blocks allows for

A

faster recovery

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7
Q

proper adaptions allowing for most competitive athlete

A

more mitochondria
muscle hypertrophy
more RBC

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8
Q

correct balance

A

enhances performance because it enhances adaptions
-maximizes genetic ceiling for any athlete

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9
Q

over training

A

performance decreases
-chronic fatigue, illness
-overuse injury and overtraining syndrome

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10
Q

factors of recovery

A

hydration, nutrition, sleep, meditation, mobility, meditation

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11
Q

progressive overload

A

progressively increase stimulus as the body continually adapts
-intensity or duration or distance

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12
Q

undertraining

A

insufficient stress

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13
Q

undertraining zone intentional used

A

used almost like active recovery in that you are resting your body for imminent competition

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14
Q

acute overload

A

overload stress from an individual workout
-positive adaptions
-minor improvements in performance

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15
Q

over reaching

A

overload stress from multiple workouts without adequate recovery during overreaching period
-intentional under-recovery (overtraining)

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16
Q

overtraining (under recovery)

A

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

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17
Q

excessive training

A

either the volume or intensity of training are increased to extreme levels without proper recovery

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18
Q

overload is created using e

A

intensity or volume or both

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19
Q

functional overtraining turns into non functional

A

when you dont allow for recovery

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20
Q

overtraining syndrome symptoms

A

under recovery can lead to overtraining syndrome symptoms
-decrease strength
-fatigue
-change in appetite, weight loss
-sleep and mood disturbances
-lack of motivation
depression

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21
Q

sympathetic nervous system role in overtraining syndrome

A

-increased BP
-loss of appetite
-weight loss
-sleep and emotional disturbances
-increased basal metabolic rate
increase HR while resting and exercise

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22
Q

parasympathetic NS in overtraining syndrome

A

-early fatigue
-decreased resting HR
-decreased resting BP
- HR recovery slower

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23
Q

endocrine response

A

decreased thyroxine and testosterone
increased cortisol

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24
Q

decrease testosterone and increased cortisol increases

A

protiolysis

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25
Q

cyokines

A

proteins that help prevent illness and infection

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26
Q

overtraining suppresses immune function

A

decrease in lymphocytes and antibodies
increase the incidence of illness after exhaustive exercise

27
Q

body composition

A

bodys chemical and molecular composition
-describes fat an lean mass

28
Q

absolute

A

mass of different compartments

29
Q

relative

A

proportion/percentage of BW
-percent fat free mass or percent of fat mass

30
Q

anatomical model

A

adipose tissue
muscle
organs
bone

30
Q

anatomical model

A

adipose tissue
muscle
organs
bone

31
Q

two compartment model

A

fat mass
fat free mass

32
Q

essential fat

A

need to have at least essential fat
-3% of fat for men and 12% for women

33
Q

obesity

A

BMI > 30
men = apple
women = pear

34
Q

waist circumference

A

men > 40 inches
women > 34.5

35
Q

body compostition

A

men > 25% body fat
women > 30% body fat

36
Q

co-morbidity

A

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

37
Q

systemic inflammation

A

more body fat increases inflammation

38
Q

lean mass

A

drives performance : muscular power, strength and edurance

39
Q

higher ratio of FFM is postively related to

A

sport performance

40
Q

body mass index

A

weight kg/ height

41
Q

Bioelectric impedance analysis (BIA)

A

slight current passes through body
-uses electrodes to pass current from A to B

42
Q

FFM is a good conductor of
FAT is poor conductor of

A

electricity

43
Q

Dual X ray absorptiometry

A

quantifies bone and soft tissue composition and translates it into body composition

44
Q

densitometry

A

measures/estimates body density

45
Q

what is more dense muscle or fat

A

muscle

46
Q

methods that measure body density

A

hydrostatic weighing
skin folds
air piethysmography

47
Q

skin fold test

A

using calipers to measure subcutaneous fat
-estimates body density for subcutaneous fat

48
Q

air piethysmography

A

volume of air displacement coupled with hydrostatic weighing data to determine body density, then body composition via complex equations

49
Q

hydrostatic weighing

A

fat and air make you more buoyant, weighing less underwater
-very accurate

50
Q

growth plate

A

cartilage line in bone

51
Q

growth plate closure

A

ossification complete
girls: 12-16
boys: 14-19

52
Q

estrogen stimulates

A

bone growth and closes plates

53
Q

estrogen =

A

bone protective

54
Q

economy of effort improves with

A

age and has to do with neural development

55
Q

neurological development

A

better balance, agility, coordination with age
-due to on going myelination of nerves

56
Q

aerobic power

A

dependent on oxygen delivery and # of mitochondria you have

57
Q

lung function

A

lung volume increases with age
(related with height)

58
Q

(a-v) o2 difference increases

A

with exercise and age

59
Q

kids use more energy because of

A

lack of myelination and lack of coordination

60
Q

anaerobic power - children are limited in anaerobic performance

A

less muscle glycogen
-less glycolytic enzyme activity
-blood lactate lower
-mean and peak power increase with age

61
Q

endocrine and substrate utilization

A

increase stress response to exercise compared to adults

62
Q

substrate utilization

A

relies more on fat oxidation compared to adults
-fuels activities with fat

63
Q

body weight and composition

A

kids are good at reducing fat mass through exercise because they use fat

ex phis (13 decks)

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