FINAL Flashcards
what is central fatique
fatigue coming from the brain
What is peripheral fatigue?
fatigue coming from the muscles
What does a larger SIT after fatigue mean
means a reduction of CNS to drive the muscle voluntarily
What does a smaller SIT mean after fatigue
Means a reduction of the exercised muscle’s ability to produce force; this is peripheral fatigue, not voluntary.
What do the group III/IV afferents do?
Return and convey pain- and fatigue-related sensory signals to the brain; this stimulus is first sent from the muscles.
Is the potential to twitch and resting twitch the same, true or false?
true
Which duration do we see central fatigue?
Duration is long, and intensity is low, the main source of fatigue is central.
Which duration do we see peripheral fatigue?
when intensity is high and duration is low source of fatigue is the peripheral
resistance training is a preventative strategy for what?
- prevention of obesity and heart diseases
- Age-related muscle loss
- chronic diseases (coronary heart disease, obesity)
- rehabilitation
-physiological problems such as bone loss, metabolic decline, fat gain, all-cause mortality
what are the different resistance trainings?
static (isometric)
- cannot move and contraction of external load does not allow to move.
ex. pushing a wall
velocity= 0
external load is not moveable but muscle contraction is due to the intensity
Dynamic (isotonic)
- external load is constant ex; 10 kg barbell
- Velocity variable meaning you can move the weight at any speed you want slow or fast.
Variable external resistance training
the elastic band as you stretch more resistance
external load= variable
velocity= variable move it slow or fast
what is muscle strength?
maximum force output of a muscle or muscle group
what is 1 repetition maximum ( 1-RM)
the maximum weight that an individual can lift at least once
multiple repetitions maximum
the maximum weight that an individual can lift for a number of repetitions
e.g 4-6 RM
Submaximal force?
Abilityfor a muscle to produce a steady and accurate contraction
is calculated as a percentage of 1-RM or multiple-RM
(E.g 80% of 1-RM)
what is the difference between MVC AND 1 REP MAXIMUM?
MVC- STATIC
1 REP- DYNAMIC
What are some training principles?
individuality:
- genetics, cellular growth rate, metabolism, cardiovascular and respiratory neural regulations
- high responders vs. low responders
SPECIFICITY:
- mode, intensity, duration, muscle group
- a swimmer vs. cyclist
REVERSIBILITY:
- USE IT OR LOSE IT
- maintenance training program
what is progressive overloading?
and what are the priciples of adaptability
- muscle is loaded beyond the load that is normally used
- frequency (training sessions/week/muscle group)
- Load (what percentage of 1RM)
- number of sets and repetitions
- volume (sets x exercises x repetitions)
- duration of the rest
what is muscle atrophy?
the decrease in size and wasting of muscle tissue
what is sarcopenia?
loss of skeletal muscle mass and strength that occurs with biological aging
after the age of 30 how much lean weight do they lose per year?
between 3-5 %
after the age of 50 how much lean weight loss do you lose per year?
5%-10%
muscle tissue is the primary site for what? and what does muscle loss specifically increase
glucose and triglyceride disposal, so muscle loss specifically increases the risk of glucose intolerance and associated health issues
what are some contributing factors to the loss of skeletal muscle fibres?
- decreased numbers of motoneurons
- decreased physical activity
- altered hormonal status (after menopause estrogen decreases male muscle loss since testosterone decreases)
- decreased total caloric and protein intake
- inflammatory mediators, inflamation= muscle loss
- factors leading to altered protein synthesis
how to reverse muscle loss in all aged people?
12-20 total exercise sets of regular resistance training (2-3 days/week) will increase muscle mass in adults of all ages
what does resistance training stimulate?
muscle protein turnover and has a dual impact on resting metabolic rate, (lose more calories when not working out)
- resistance training allows you to burn more energy at rest for ongoing tissue and maintenance
What do we need to know about intra-abdominal fat and RT?
RT reduces intra-abdominal fat in young and older individuals
( visceral fat gain in premenopausal women over 2- year study period 7% resistance trained vs 21% untrained)
every 3500 kcal how much fat loss?
1 pound fat loss
sarcopenia is related to bone loss true or false?
true osteopenia
what do we need to know about RT and bone mineral density?
RT programs prevent and revverse bone loss per year
- they also improve the bone mineral density
how does RT prevent bone loss or osteopenia?
any type of muscle contraction causes stress on the bone which keeps the bone active and alive
- the best type of exercise is jumping powerfully
- mechanical stress and muscle contraction
- also RT
what is the difference between transient and chronic hypertrophy?
hypertrophy= getting bigger
transient (sarcoplasmic) hypertrophy=
- one muscle fibre in the gym gets bigger the amount of sarcoplasm in the muscle fibre surrounding actin-myosin gets bigger and more sarcoplasm is there
- immediately after an exercise sarcoplasmic fluid from blood goes into the muscle
- the size of myofibres is the same, and the number is the same but just the sarcoplasm around it gets bigger
- water goes inside the cell fluid accumulation (edema) in the intracellular space eventually goes away after an hour and eventually goes back to blood flow and into capillaries
Chronic (myofibrillar) hypertrophy
- increase the size of the muscle
1. increase in cytoplasmic hypertrophy AND an INCREASE IN MYOFIBRILS but muscle fibers stay the same (muscle fiber hypertrophy)
2. increase in the number of muscle fibres number of actin-myosin. (this is known as fibre hyperplasia = increasing in number of muscle fibres DOES NOT HAPPEN IN HUMANS)
the effect of high-load vs. low-load resistance training in muscle hypertrophy and muscle strength?
for muscle strength, you want to have a high-load resistance training
when it comes to muscle hypertrophy it does not matter if you have high or low the result will be the same as long as you go till tax failure.
- as long as repetition till failure there is no difference between high or low RT
30% RM 1-rep max till tax failure will build a lot of muscle
low eight till tax failure can also get you the same affect
High-load resistance training with heavier weights and fewer repetitions primarily promotes muscle hypertrophy and maximal strength.
Low-load resistance training with lighter weights and more repetitions emphasizes muscle endurance and can also contribute to hypertrophy, although it often targets different muscle adaptations.
what are fascicles?
individual bundles of muscle fibres
what is a sarcolemma
the cell membrane surrounding the muscle cell
what is the sarcoplasm
lies beneath the sarcolemma which contains the cellular proteins, organelles, and myofibrils
what are the myofibrils composed of?
two protein filaments the thinner actin filament
and the thicker myosin filament
what is the effect of training volume, rest intervals between sets and rest intervals between training sessions on muscle hypertrophy?
- huge metabolic stress builds metabolites in the body
- high volume of exercise to improve metabolic stress
- high volume is better for hypertrophy
- low intensities but with higher intensity good for muscle strength
- however, training with lower intensities but with higher volume (until muscle failure) can overcome the reduced intensity and promote similar muscle gains as higher intensities
- Long rest intervals are a key variable in high-volume programs because it allow for maintaining high intensity for a high-volume
what is the dose-response relationship between resistance training volume and muscle hypertrophy?
- hypertrophic gains can be made using low-volume which is under 4 weekly sets per muscle group. This is an option for those who are limited in time or even elderly individuals
elderly cannot have high volume, wanna improve muscle strength and hypertrophy with minimum volume to save energy and conserve energy - 10 sets per muscle group per week golden standard for muscle hypertrophy
- increase the volume of exercise to improve muscle hypertrophy
- low volume and high intensity still is okay if you are low on time.
- improvement of muscle hypertrophy it’s important to have high-volume
what is bioenergetics?
chemical pathways in animals and humans that convert substrated to energy though stepwise metabolic reactions
what is metabolism?
the chemical reactions in the body collectively
what makes up the total energy (of a system)
kinetic + potential energy
potential energy is “trapped” energy or energy of position or structure
- food that you get
Kinetic energy
- the energy of motion
- energy that comes from the food by standing or moving
what is the most efficient source of fuel per gram in our body?
fat but not in terms of oxygen but in terms of metabolic rate to break it down
Fat is the most efficient energy storage molecule in our body because it provides more than twice the energy (calories) per gram compared to carbohydrates and proteins.
what is the highest thermic effect?
The thermic effect is how much energy you need to break down food
want to increase our thermic effect of feeding to store less energy.
The worst macronutrient is
1. fat
2. carbs
3. protein is the best 10% energy used to breakdown the same protein
What is ATP? How is it resynthesized and broken down? How much energy does it produce per mol?
ATP is the energy currency of our body muscle contraction stems from ATP
- converts fat carbs… to ATP or energy
- 7.30 kcal/mol
What is the difference between substrate level and oxidative phosphorylation?
Substate-level phosphorylation: ATP is generated independently of oxygen ( there is oxygen but the rate of ATP production is too fast that oxygen does not get involved)
oxidative phosphorylation: ATP-producing reactions with the use of oxygen
which phosphate from ATP gets detached?
the 3rd phosphate gets hydrolyzed
what is hydrolysis?
when ATP is combined with water (catalyzed with ATPase enzyme) the last phosphate group is separated and releases 7.3 kcal energy/mole of ATP
What are the main muscle functions that need ATP? Which muscle function uses the least and the
most ATP?
3 functions of our body need ATP. Either you use it for mechanical work you use if for chemical work, or your use it to transport chemicals or ions
MECHANICAL WORK: ALL MUSCLE CONTRACTIONS NEED ATP,
CHEMICAL WORK: THERMIC EFFECT OF FEEDING.
EX. EAT BURGER IS BROKEN DOWN INTO GLUCOSE BUT THE BODY CANNOT STORE GLUCOSE SO GLUCOSE GETS CONVERTED TO GLYCOGEN. THIS NEEDS ATP
PROTEIN BROKEN DOWN INTO AMINO ACIDS, IS THEN CONVERTED BACK TO A FORM OF PROTEIN WHICH NEEDS ENERGY
- ION TRANSPORT: SODIUM AND POTASSIUM CHANNELS, EXCHANGE IN THE CELL MEMBRANE BUT TO GET BACK TO THE ORIGINAL SPACE NEEDS ATP
from the food that you get only 60% is stored in the body and 40% is dissipated in energy to build macronutrients or heat.
- 50% of the 60% half of it is for mechanical work so mechanical efficiency is only 30% is going to be shown as mechanical work
What is phosphorylative coupling efficiency? What is mechanical coupling efficiency?
phosphorylative coupling efficiency ~60%
- the proportion of potential energy retained as ATP is synthesized
- is an endergonic reaction (reaction that absorbs or requires energy input to proceed, often resulting in the formation of high-energy products)
Mechanical coupling efficiency ~50%
- proportion of total chemical energy that contributes to external work
Differences between direct and indirect calorimetry.
direct calorimetry: measured by heat production and in a sealed chamber.
All metabolic processes within the body ultimately result in heat production. The coils absorb the heat produced and radiated by the participant
Indirect calorimetry:
- O2 consumption and CO2 production
- typically “open-circuit spirometry”
- all energy reactions in humans ultimately depend on oxygen use
- measuring O2 consumption provides an estimate of energy expenditure
The advantages and limitations of indirect open and closed calorimetry?
(CLOSE-CIRCUIT METHOD)
DOUGLAS BAG:
ADVANTAGE: the most accurate method of measuring oxygen consumption
- low cost
DISADVANTAGE:
- wear and tear of the bag
- leakages contribute to sources of measurement error
- rapid changes in ventilation and oxygen uptake cannot be measured
- can only analyze during collected time points
- time-consuming to setup
- DON’T KNOW THE AMOUNT IN A DISCRETE TIME YOU CAN ONLY GET OVERALL VALUE or collected time points AT THE END OF THE EXERCISE NOT AT DIFFERENT STAGES.
(OPEN-CIRCUIT)
advantage: every second you can see the exchange of oxygen exchange or intake. breath by breath
Limitation:
- AT high intensity and over 60 breaths per minute the value is less precise
- the mouthpiece can cause restrictions for some people
What are the stored and mobilized forms of carbohydrates and fat?
- All carbs are eventually converted to six-carbon sugar (glucose) transported through the blood to muscles
in resting condition, carb is stored in muscle and liver in the form of glycogen
-the stored glycogen is limited - this glycogen is converted back to glucose as needed during muscle contraction
FAT:
break into free fatty acid (cannot store) stores in a compound called triglyceride (can store this)
- 3 free fatty acid attached to a glycerol
- no limit for fat storage.
free fatty acid is the only form that could be used by the mitochondria
Which two structures do not contribute to energy production or are known as essential fats (used even when starving)
Phospholipids: a key structural component of cell membranes
Steroids: found in cell membranes and are the building blocks of hormones (estrogen and progesterone)
out of all which are used in the body
FFA- yes
Triglyceride- yes
steroids- no
phospholipids- no
Cellular metabolism from three fuel substrates (slide 15) is very important?
We have 3 macronutrients after food intake :
1. fat—–> gets converted to FFA + Glycerol (micronutrients) and if you are working out or moving this FFA goes through LIPOLYSIS (goes through mitochondria for energy) if its stored (adipose) this is called LIPOGENESIS (triglyceride is stored form)
2. Carb—> broken down to glucose, if using it for metabolism when active this is called GLYCOLYSIS (goes into mitochondria) if converted to glycogen its going to be called GLYCOGENESIS BUT IF YOU ARE USING GLYCOGEN TO PRODUCE ENERGY WE CALL IT GLYCOGENOLYSIS
3. protein —-> amino acids—> converted to protein in form of tissue, if it is producing protein we call this PROTEIN SYNTHESIS. If it is used for energy, we call it PROTEIN BREAKDOWN.
AMINO ACID= cannot go through mitochondria we do not have the enzyme to use amino acid to produce ATP. Should be converted to glucose which is called GLUCONEOGENESIS then glucose can go into mitochondria to create ATP.
What is the input, sequence of reactions and output of the Glycolysis (glycogenolysis) pathway?
Glucose enters the blood stream
——–> GLUT-4 gets converted to glucose 6-P ( this uses one ATP) once it enters the cell
—–>
if the body is at rest the cell signals to your brain that you don’t need it right now so it converts and stores it as glycogen
——>
if the body is moving and needs it it gets converted to pyruvate, in this process (you produce ATP). If
exercise intensity is high pyruvate gets converted to lactate (does not have chance to go into mitochondria THIS IS KNOWN AS ANEROBIC)
IF
exercise intensity low gets converted to ACEYL-coA ( THIS IS KNOWN AS AEROBIC) which is in the mitochondria and goes to KREB CYCLE or known as the TCA cycle.
What is the input, sequence of reactions and output of the TCA CYCLE OR ALSO KNOWN AS KREB CYCLE pathway?
TCA CYCLE PRODUCES:
ATP—-> goes out an helps resynthesizes
NADH
FADH2
CO2
What is the input, sequence of reactions and output of the LIPOLYSIS pathway? or fat oxidation
FFA from blood goes into the cell
—-> FREE FATTY ACID BINDING PROTEIN
inside cell
——>
need to trap it convert FFA to Fatty Acyl-coA now it cannot go out anymore
—-> at rest cant use Acyl-coA so it gets converted to triglycerides
——> but if you are active. FFA Its gonna go down into the mitochondria and is converted to Acetyl-coA THROUGH BETA- OXIDATION. ONLY BETA OXIDATION CAN DO THIS.
FFA CONVERTS TO ACETYL-COA AND GOES INTO KREB CYCLE
What is the importance and contribution of energy pathways in each exercise intensity (in slide 6)?
100m sprint?
400m?
1,500m ?
10,000m?
100m sprint:
1.IMMEDIATE is pro-dominant (STORED ATP AND PCr)
2.GLYCOLYSIS (LACTATE)
3.GLYCOLYSIS (AEROBIC)
4. LIPOLYSIS LEAST CONTRIBUTION
400 m sprint:
- GLYCOLYSIS (LAC or anaerobic) major ATP
- glycolysis (aerobic)
- lipolysis
- immediate
1,500m: MAIN ARE LIPOLYSIS AND GLYCOLYSIS
1.GLYCOLYSIS (AEROBIC) AND anaerobic glycolysis
2. lipolysis
3. less from immediate
10,000m
1. LIPOLYSIS
2. GLYCOLYSIS (AEROBIC)
3. GLYCOLYSIS (LACTATE)
4. IMMEDIATE
short time high intensity=
- immediate high
- least from lipolysis
long time low intensity=
- immediate least
- lipolysis increases significantly
What is the input, sequence of reactions and output of the IMMEDIATE ENERGY pathway?
for muscle contraction you need ATP….
have 80 grams of ATP stored in our body, this ATP is hydrolyzed in the presence of water.
ATP—> ADP + Pi ( enough for 2 s of energy)
—-> how can we continue exercise then? needs to be resynthesized:
ADP BACK TO ATP
Cr+ Pi <—– PCr (enough for 15s)
one phosphate to ADP now ADP goes back to ATP (recycles)
REPTHENISH PCr:
gets hydrolyzed again
ATP —-> Pi + ADP
Pi gets attached to Cr to replenish PCr
What are some things we need to know about Anaerobic glycolytic pathway
limitations? and facts?
the second method of ATP reproduction
- involves breakdown of glucose or glycogen
- involves glycolytic enzymes
- glycolysis produces 2 ATPS and GLYCOGENOLYSIS produces 3 ATP’s
LIMITATIONS:
-does not produce a large amount of ATP just enough for 2 minutes
- produces H+ ion that may cause fatigue in muscles
- lactate takes H+ ions
- lactate buffers H+ ion
lactate does not slow you down only H+ ions slow you down lactate causes pain
- H+ reduces blood and muscle pH and causes muscle (peripheral) fatigue and pain
functions of the heart the two separate pumps, explain them?
RIGHT SIDE: Atrium receives deoxygenated blood from body
- ventricle pumps deoxygenated blood to lungs
LEFT SIDE: atrium receives oxygenated blood from lungs
- Ventricle pumps oxygenated blood to body
what is diffusion?
when o2 or co2 goes from one tissue to another tissue
- o2 and CO2 between lungs and capillaries and other way around or capillaries and tissue
- this happens between tissues
what is perfusion?
when O2 and CO2 are just carried in vascular system and no leaking or no exchange between tissues
-happens inside the vascular system
- happens throughout entire system
CSEP exercise prescription guidelines based on HRR, RPE, talk test
RPE - rate of perceived effort
(6-20 or 0-10) not the most reliable
TALK TEST: whenever going out to walk or jog, where you examine someone from the rate of speech helps to see exercise intensity
HEART RATE RESERVE- helps find target heart rate
What are the exercise intensity thresholds and what are the exercise intensity domains?
two important thresholds:
1. GAS EXCHANGE THRESHOLD (GET)
2. RESPITORY COMPENSATION POINT (RCP)
DOMAINS:
MODERATE
HEAVY
SEVERE
How do we determine these thresholds?
breaking point that you receive, they are going to be the same the the exact power output in both methods
A) lactate
B) ventilation using metabolic cart
What is the energy supply in each domain?
PHASE 1: moderate domain
6-9 RPE
VO2= STABLE
- producing lactate in the first phase, do not need ATP
comes from aerobic so burning fat
PHASE 2:heavy domain
10-14 RPE
VO2-UP
- combination of glycolysis + fat helps provide ATP
PHASE 3: severe domain
RPE : HIGH
VO2 (AMOUNT OF OXYGEN YOU NEED)=
EXPONENTIAL INCREASE (NO STEADY STATE)
- ATP TURNOVER IS TOO HIGH THAT FAT METABOLISM CANNOT PRODUCE THAT MUCH ATP ANYMORE
- SO THROUGH ANAEROBIC (GLUCOSE AND GLYCOGEN) WHICH PRODUCES LACTATE CONTRIBUTED TO ATP PRODUCTION
SO PHASE 1: FAT OXIDATION
PHASE 2: A COMBINATION OF FAT OXIDATION, AEROBIC GLYCOLYSIS AND GLYCOGENOLYSIS
PHASE 3: ANAEROBIC GLYCOLYSIS AND GLYCOGENOLYSIS
Physiological characteristics of each domain (i.e., slide 5). You just need to know the appropriate
range of values such as lactate, RPE and HRR.
HRR=
moderate exercise= 40%
vigorous exercise= 60%
near max exercise= 90%
lactate=
GAS EXCHANGE THRESHOLD (GET)
1st lactate threshold
(“aerobic threshold”)
- 40-60% or 40-80% of VO2 max
RESPITORY COMPENSATION POINT (RCP)
2nd lactate threshold
“anaerobic threshold”
- 60-90% of Vo2 max
or 65-95%
RPE BORG SCALE:
7- very, very light
9- very light
11- fairly light
13- somewhat hard
15- hard
17-very hard
19- very, very hard
what is the benefit of having a lactate threshold of RCP closer to 95%?
- higher threshold can work hard for longer
- fit people RCP closer to right they dont produce lactate as fast
- not fit people RCP CLOSER TO LEFT
What are the most and least effective modes of stretching and why?
Dynamic stretching may be less effective THAN SS because muscle spindles remain active during the contraction phase, which can interrupt the stretching process, preventing muscle spindle deactivation. WHILE SS can deactivate for longer periods
- the main mechanism that reduces the effectiveness of DS (compared to ss) is the repetitive muscle contractions performed during the stretch phases. These muscle contractions can reset muscle spindles and increase tension (contraction) in the muscle. This reduces the ability for the muscle to stretch and lengthen easily (compliance)
- PNF most effective
- static
- dynamic
- ballistic is the least effective ( since high-frequency muscle contractions during BS increase tension in the muscle and minimize muscle compliance enhancement)
what happens during stretching for stress relaxation?
short term:
ORIGINALLY: when something is placed on the muscle spindle it sends signals to the spinal cord. Then the spinal cord fires a signal to the alpha motor neuron, and the tension in the muscle increases or goes up.
DISCOMFORT STECHING TO POINT OF DISCOMFORT: when the muscle is stretched to the point of discomfort the muscle spindle does not fire anymore, and the muscle becomes relaxed.
what is dynamic stretching?
is a controlled stretching movement through the active joints
- it improves flexibility but less than SS
- increases core temperature
- stretch contract, then stretch, then contract
- contraction faze muscle spindle doesn’t have a chance to get deactivated, so they maintain that why DS is less than SS
What is Ballistic (bouncing) stretching?
bouncing is using momentum in an attempt to exceed the normal range of motion which can induce bouncing motions at the end of the range of motion.
-frequency of muscle contraction is faster
- may or may not improve flexibility
- the effect is less than dynamic stretching
- may increase injury rate
what is proprioceptive neuromuscular facilitation?
PNF incorporates an isometric contraction followed by a SS
- stretch contract (max contraction) stretch
- best for improvement of range of motion
- it does improve flexibility
LIMITATIONS:
requirement for partner assistant
uncomfortable and painful
increases the risk of muscle strain
