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exercise physiology > Final > Flashcards

Final Flashcards

1
Q

Densitometry

A

measuring the density of an athletes body. most common form would be hydrostatic underwater weighing. possible because muscle is more dense than water, fat is lighter.

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2
Q

Air plethysmography

A

Another form of densitometry. Involves a closed chamber at atmospheric pressure at a known volume. the subject gets in and the chamber volume is subtracted from the new volume. very simple technique but must be super accurate in controlling changes in gas composition, temperature, subjects breathing, etc.

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3
Q

Bioelectrical impedence

A

simple and fast procedure. four electrodes are placed on subjects foot and hands. electrical conduction is sent through the tissues, fat tissues make it much more difficult for the current to flow through. The amount of current can reflect the relative amount of fat in the tissue.

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4
Q

DEXA

A

estimates bone density and bone mineral content. much easier because athlete just has to lay in the machine as opposed to go underwater. however it is much more expensive.

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5
Q

Fat-Free Mass

A

desirable for strength and power athletes but undesirable for endurance athletes. includes muscle

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6
Q

Relative Body Fat

A

percent body fat. detrimental to athletes performance the higher percent body fat you have. exceptions: swimmers, sumo wresters and weight lifters.

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7
Q

Risks of severe weightloss

A

Dehydration, Chronic Fatigue, substrate depletion (carb storages are depleted) so that protein stores are used for energy that can gradually cause muscle depletion. blood glucose levels are reduced. Eating disorders, menstrual dysfunction and bone mineral disorders.

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8
Q

Optimal weight loss and how it is achieved

A

decreasing fat mass and increasing fat-free mass. combination of increased endurance and resistance training and dietary restrictions and caloric reduction. losing 1.1 lb per week is realistic and no more than 2.2.

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9
Q

Carbs

A

a major source of energy during high-intensity exercise, NS relies on it, stored as glycogen. 55-60% of daily calories

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10
Q

Fat

A

Primary energy source, supports and cushions vital organs, insulation. less than 35% and less than 10% of those saturated. endurance training can adapt athletes to use more fat as an energy source (FFA not triglycerides)

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11
Q

protein

A

Used for growth and repair of body tissues. major structural component of a cell. can be used for energy. 10-15% of daily calories, men usually require more than women because of larger weight and muscle mass. Strength-training individuals need almost twice the amount of endurance trainers. Strength trainers use for muscle growth and endurance athletes may use for source of fuel.

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12
Q

Glycemic Index (GI)

A

amount that the food will raise your blood sugar levels.
High GI: sport drinks, jellybeans, baked potato, french fries, popcorn etc
Moderate GI: pastries, pita bread, boiled white rice, bananas, coke, etc
Low GI: kidney and baked beans, milk, grapefruit, apples, pears, yogurt

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13
Q

Glycemic Load

A

better index for carbohydrates. takes into account GI as well as the amount of CHO’s

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14
Q

How can dehydration effect performance

A

even minimal changes in water content can impair performance. loss of water reduces blood flow and pressure to the skin and muscles. HR increases, body heat is retained

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15
Q

Electrolyte loss

A

lost through sweat and urine.

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16
Q

Benefits of sports drinks

A

provide an important source of energy, stimulates water and sodium absorption,

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17
Q

Hyponatremia

A

when serum sodium concentrations are below the normal range. symptoms: bloating/puffiness, nausea/vomiting, headache, cerebral edema, NS dysfunction, pulmonary edema, coma, death.

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18
Q

types of vegetarians and how it effects performance

A

vegans, vegetarians, lactovegetarian. iron intake is of concern for female athletes so greater risk of anemia. performance deficits have been noticed in vegetarian and similar diets.

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19
Q

precompetition meals

A

need to consume about 200 to 500 kcal within 2 hours before competition. things such as cereal, milk, juice, toast, etc.

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20
Q

Erogenic

A

Work producing.. examples: caffeine, diuretics, steroids, growth hormone, oxygen, blood doping, bicarb loading, creatine, L-Carnitine etc

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21
Q

Ergolytic

A

Work breaking

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22
Q

Height and weight changes

A

Height: fastest at 12 years for girls and 14 for boys.
weight: 12.5 years for girls and 14.5 years for boys

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23
Q

Strength throughout lifetime

A

increases with muscle mass. peaks at 20 for women and 20-30 for men

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24
Q

Aerobic training in children vs. adolescents

A

little to no change in vo2 max in children but in adolescents more of a change probably because if increase in heart size and SV

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25
Q

Anaerobic Training in children vs. adolescents

A

In children leads to Increased resting PCr, ATP and glycogen. Increased phosphofructokinase activity and increased blood lactate.

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26
Q

Thermal stress in children

A

children have greater surface area per mass so they have slower heat acclimation. they sweat less.

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27
Q

Sarcopenia

A

gradual loss of muscle mass because the ability for protein synthesis is decreased

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28
Q

osteopenia

A

low bone mineral content but not low enough to be considered osteoporosis.

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29
Q

Factors that effect decline of VO2

A

genetics, general activity level, intensity and volume of training, age range, age-related body composition training

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30
Q

hypertrophy

A

less hypertrophy in females because of less testosterone.

31
Q

Menarche

A

first menstrual period. can be delayed because of certain sports such as gymnastics. considered delayed if after the age of 14. The sport does not always cause it, it could be small, lean athletics girls flock to these sports.

32
Q

Eumenorrhia

A

normal period

33
Q

Primary Amenorrhea

A

absence of first menses’.

34
Q

secondary amenorrhea

A

absent sometimes after first menses’. caused by energy deficit from inadequate caloric intake.

35
Q

4 major concerns with exercise during pregnancy

A
  1. reduction of uterine blood flow would lead to fetal hypoxia.
  2. fetal hyperthermia because of increase of mothers core temp
  3. maternal CHO usage would decrease the CHO available for the fetus.
  4. miscarriage
36
Q

recommendations for exercise during pregnancy.

A

mild-moderate exercise 3x a week. stop when fatigued. no scuba diving. ensure adequate caloric intake. dress to avoid heat stress.

37
Q

possible benefits of exercise during pregnancy

A

fetal: less complications with labor
maternal: more energy, reduced cardiovascular stress, prevention of excessive weight gain, faster recovery from labor, better posture, etc.

38
Q

osteoporosis

A

not enough calcium when pregnant so fetus takes from maternal bones. risk greater in women after menopause. caused majorly by estrogen deficiency, inactivity, anorexia, amenorrhea.

39
Q

Female Athlete Triad

A

Energy deficit leads to secondary amenorrhea leads to low bone mass.

40
Q

Male and female differences for exercise in heat, cold, and altitudes

A

women sweat less than men but no thermal differences. women have better insulation because of fat but men have more muscles to shiver. no sex differences for altitudes.

41
Q

Surgeon General’s report of 1996

A

said that health benefits can be reached with greater amounts of physical activity

42
Q

Graded exercise test

A

treadmill is most common. ECG and blood pressure are monitored. Increases intensity gradually to maximal. Looks for abnormalities such as coronary artery disease, arrhythmia’s,

43
Q

Sensitivity

A

refers to the ability of the exercise test to actually see if a person has the disease in question

44
Q

specificity

A

refers to the ability of the test to determine those who do not have the disease.

45
Q

type

A

jogging, walking, biking, etc. should be something enjoyable but challenging. multiple modes are helpful to avoid boredom.

46
Q

Frequency

A

optimal- 3-5 days a week. increase gradually, less important than duration and intensity.

47
Q

Intensity

A

minimum recommended 50-60% of VO2 max.. upper limit depends on purpose of training. 50-75% of HR max.

48
Q

MET

A

method of measuring exercise intensity. 1 MET at rest.

49
Q

RPE

A

individuals subjectively rate how hard they feel they are working by giving a numerical value. exercise should be between 12 and 13 RPE if using the scale correctly.

50
Q

Duration

A

optimal 20-30 minutes. inverse relationship between duration and intensity.

51
Q

Activities/ components to an exercise program

A

warm-up/stretching, endurance training, cool down and stretching, flexibility training, resistance training, recreational activities.

52
Q

Forms of CVD

A

Coronary heart disease, hypertension, stroke, heart failure

53
Q

Atherosclerosis

A

as narrowing of the arteries because of the formation of plaque. Defined as a coronary heart disease when coronary arteries are involved. Can lead to a heart attack

54
Q

Two different types of stroke

A

ichemic and hemorrhagic. Ichemic are most common and come from an obstruction within cerebral blood vessels that causes restriction of blood flow to that region of the brain.

55
Q

Hypertension

A

high BP. normal would be about 120/80. causes the heart to work harder and over time the heart can enlarge and stiffen which can lead to atherosclerosis, heart failure or heart attack.

56
Q

Heart Failure

A

Chronic and progressive. the myocardium becomes too weak to maintain adequate CO. Usually preceded by hypertension. can progress to needing a heart transplant.

57
Q

CRP

A

produced in the liver and smooth muscle cells in response to injury or infection. it is a marker of inflammation.

58
Q

Fibrinogen

A

Blood protein that indicates the process of blood clotting. also an indicator of inflammation

59
Q

Homocysteine

A

amino acid used to make protein and maintain body tissues. excessive levels are associated with risk of CHD and other CVD

60
Q

Lipoprotein (a)

A

reduces the body’s ability to dissolve blood clots.

61
Q

metabolic syndrome

A

many diseases come together such as hypertension, low HDL, obesity, CHD, etc.

62
Q

risks of heart attack in sedentary population

A

2-3X more likely

63
Q

Physiological adaptations to exercise

A

increased plasma volume, decreased overall sympathetic activity and increased vasodilation.

64
Q

Obesity prevalence

A

increasing prevalence dramatically. more prevalent in black women and Mexican men. increasing for children and teens.

65
Q

Three main types of energy expenditure

A

RMR: 60-70%
TEM: energy expended digesting and storing nutrients.
TEA: energy expended from activities
balance of these systems is vital to maintain weight around a set point

66
Q

Android vs. gynoid

A

android=apple shaped: significant with metabolic syndrome
gynoid=pear shaped
about fat distribution

67
Q

health problems associated with excessive weight

A

angina pectoris, hypertension, CHD, heart attacks, diabetes

68
Q

optimal weight loss in one week

A

1-2 lbs no more

69
Q

how does exercise effect body composition

A

decreases total weight and fat percent/mass, maintained or increased FFM for both aerobic and resistance training.

70
Q

energy balance equation

A

kilocalorie intake - kilocalorie excreted = RMR+TEM+TEA

71
Q

Type I vs Type II diabetes

A

type I is autoimmune, Beta cells are destroyed so no insulin. needs insulin
type II: loss of insulin sensitivity/ insulin resistance.

72
Q

gestational diabetes

A

prevalent in pregnant women

73
Q

treatment for diabetes

A

insulin administration, weightloss, diet, exercise

74
Q

how exercise helps diabetes

A

increases insulin sensitivity, lowers blood glucose. helps reduce risk of heart disease

exercise physiology (2 decks)

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