Final Flashcards
overload
overload is the principle that refers to the amount of load or resistance, providing a greater stress, or load, on the body than it is normally accustomed to in order to increase fitness.
Specificity
derives from the observation that the adaptation of the body or change in physical fitness is specific to the type of training undertaken.
State typical VO2 max values for various sedentary, active, and athletic populations.
sedentary: 30-35
active: 62-83
Athletic:72-84
the relative contributions of HR, SV, and a-v O2
SV And A-V O2 make up around 50% each contributions to VO2 max
decreased afterload means
- decrease in total peripheral resistance
- results from a decrease in arterial constriction, blood pressure
contractility
the strength of the cardiac muscle contraction when the fiber length, afterload, and heart rate remain constant. related to SV
Preload influences
rate of venous return
set point theory
is the weight range in which your body is programmed to function optimally. Set point theory holds that one’s body will fight to maintain that weight range.
what is insulin resistance
A resistance to the hormone insulin, resulting in increasing blood sugar.
dislipidemia
Abnormally elevated cholesterol or fats (lipids) in the blood.
Hypertension
A condition in which the force of the blood against the artery walls is chronically too high.
Obesity
Obesity occurs when a person’s body mass index is 30 or greater.
metabolic syndrome
A cluster of conditions that increase the risk of heart disease, stroke, and diabetes
controller of set point
hypothalamus
physiological basis for DOMS
DOMS occurs due to damage to type 1 muscle fibers from a bout of exercise and occurs due to that soreness results from inflammatory reactions in the muscle. triggered by Eccentric exercise.
what is eccentric contraction?
is the motion of an active muscle while it is lengthening under load
Describe the changes in muscle structure that are responsible for the increase in the maximal a-v O2 difference with endurance training.
improved abilities of the muscle to extract O2 from the blood due to increase in capillary density and mitochondrial number and a shift of muscle from fast to slow twitch
Describe the underlying causes of the decrease in VO2 max that occurs with cessation of endurance training.
intial decreases due to decrease in stroke volume due to rapid loss of plasma volume
long-term decreases due to a decrease in AVO2 difference due to decreased mitochondria and change in muscle twitch fibers
decreases by 8% after 12 days
neural adaptations related with increase in strength
i. The gain in strength in the trained are was due to hypertrophy and an increased ability to recruit motor units
ii. The strength improvement in the untrained arm was due solely to neural adaptations
Discuss how changes in “central command” and “peripheral feedback” following an endurance training program can lower the heart rate, ventilation, and catecholamine responses to a submaximal exercise bout.
Central command – controls cardiorespiratory and muscle metabolic rate.
Peripheral feedback – controls “drive” cardiovascular/pulmonary system in proportion to muscle metabolic rate.
Discuss the role of overload, specificity, and reversibility in the design of sport-specific training programs based on the energy systems utilized by the activity.
Balance to find optimal response and allow recovery, allocate appropriate amount of time to match aerobic and anaerobic energy demands of the sport
overload - an organ system increases its capacity in response to a training overload, the training program must stress teh system above the level to which it is accustomed, don’t want to overtrain
specificity - specific muscles but also the energy system that will provide ATP. sprinter-high intensity dash, marathon - long slow pace (aerobic)
reversibility - 2 weeks after training stops, VO2 can significantly reduce
- rapid reversibility of training
overreaching
excessive training that leads to a short term reduction in performance
capillary and mitochondrial changes that occur in muscle due to an endurance training program.
increase capillary density
-slows blood flow in muscle which means more O2 can be extracted which reduces lactate formation due to adequate O2.
-endurance training increases FFA transporters
-increased utilization of FFA, which spares plasma glucose because more can be absorbed
-lactate can leave quicker due to more exit opportunities.
Increased number of mitochondria:
-increased FFA oxidation and decreases PFK activity
-decreased pyruvate formation
-decreases lactate and H+ formation
example of a physiological control system in set point theory
glucose concentration, fat cell size, body weight which then influences the hypothalamus and then the diet
example of a cognitive signal system system in set point theory
cognitive, conscious, signals like how do I look or perception of effort which then will affect body weight due to an increase or decrease in feeding
progressive resistance training (PRE)
to improve strength weight training must employ the overload principle by periodically increasing the amount of weight used in a particular exercise.
Proprioceptive neuromuscular facilitation
a stretching technique in which the person stretching pushes in the opposite direction of desired to stretch which will then improve the overall ability of the person to stretch in the other direction.
tapering
the reduction of training several days prior to competition in order to make sure performance is maximal during the event.
ferritin
a molecule which binds iron to it located in the liver. this is where a majority of the iron with in the body is located.
provitamin
a precursor to vitamins
transferrin
a molecule which iron is bound to in the blood
twenty four hour recall
a method of attempting to remember all of the foods that you ate with in the last hour.
AMPK
A signaling molecule that is activated during high intensity interval training due to changes in muscle fiber energy levels. regulates energy producing pathways. also associated with gene expression of factors related to fatty acid oxidation and mitochondrial biogenesis.
bradycardia
the slower resting heart rate associated with endurance training.
calcineurin
a phosphatase that participates in multiple several adaptive processes in the muscle, fiber growth/regeneration, fast to slow fiber type transition.
CaMK
a stimulator of PGC-1alpha
IGF-1
contractile activity stimulates the secretion of this molecule to stimulate the promotion of protein synthesis
NFkB
a promoter of the synthesis of antioxidants that is created due to the presence of free radicals
PGC-1alpha
a key molecule that is considered the master regulator of mitochondrial biogenesis. it also stimulates angiogenesis, fast to slow muscle fiber type shift, and the creation of antioxidant related enzymes.
P38
a kinase that important in signaling. stimulates mitochondrial biogenesis by activating PGC-1alpha.
mitochondrial biogenesis
the process by which cells increase their individual mitochondrial mass
definition of afterload
the peripheral resistance against which the heart has to push against in order to get blood into the aorta which affects stroke volume.
What is a MET
an expression of energy expenditure at rest. 1 kcal per kg per hour.
hypertrophy adaptation related to increase in strength
a. increases the fiber cross-sectional area because of an increase in myofibrillar proteins.
b. This increases the total number of actin/myosin filaments in the fiber due to the addition of sarcomeres in parallel to the existing sarcomeres, resulting in muscle fiber hypertrophy.
catecholamine
organic compounds like epinephrine, norepinephrine, and dopamine.
