Final Exam Flashcards
Overload Principle?
A system does not improve until it is forced to perform above and beyond the normal/usual daily demands.
Overload can be accomplished by increasing?
Intensity, Frequency, or Duration either alone or in combinations.
Specificity of Training?
The only system that improves is the system which is overloaded.
(Multi-dimensional activities require variety in the training programs)
Heredity?
The success of a training program is limited by genetic endowment.
(Body type, gender, initial system levels, adaptation capacity, adaptation rate, etc.)
Periodization?
A theoretical and practical construct that allows for the systematic, sequential, and integrative programming of training interventions into mutually dependent periods of time in order to induce specific physiological adaptations that underpin performance outcomes.
What are the cycles in Periodization?
> Macrocycle
Mesocycle
Microcycle
Macrocycle?
Typically an entire training year but may also be a period of many months upto four years (for Olympic athletes).
Mesocycle?
Two or more cycles within the macrocycle, each lasting several weeks to several months.
Microcycle?
Typically four weeks, but could be as short as several days depending on the program.
General Adaption Syndrome (GAS)?
The predictable way the body responses to stress.
One of the foundational concepts from which periodization theories have been developed
Stages of General Adaption Syndrome (GAS)?
1) Alarm
2) Resistance
3) Exhaustion
Factors affecting performance?
1) Diet
2) Energy production Anaerobic/Aerobic sources
3) Environment
4) CNS function
5) Strength/skill
Factors affecting performance: Diet?
> Carbohydrate
> Water intake
Factors affecting performance: Energy production Anaerobic Sources?
> PCr
> Glycolysis
Factors affecting performance: Environment?
> Altitude
Heat
Humidity
Factors affecting performance: CNS function?
> Arousal
> Motivation
Factors affecting performance: Strength/skill?
> Practice
> Natural endowment: Body type, muscle-fiber type
Factors affecting performance: Energy production Aerobic Sources?
> VO2 max > Cardiac Output > O2 delivery: [Hb], PO2 > O2 extraction > Mitochondria
Training considerations:
Neuro-muscular System desired results?
Improved power generating ability
1) hypertrophy or hyperplasia
2) fast or slow myosin
Training considerations: Metabolic System desired results?
Reduced rate of fatigue, increase rate of ATP resynthesis.
1) Increased number of metabolic system enzymes
2) Increased availability of energy substrates (PCr, fats, carbs)
3) Increased removal of metabolic by-products (NH3, lactate, CO2)
Training considerations: Cardio-respiratory System desired results?
Improved delivery and removal systems. (Note: If one improves VO2max this result will occur)
1) Increase SV
2) Alter blood factors (#RBC, plasma volume,etc.)
3) Increase a-VO2 difference (need to improve metabolic systems)
Biochemical changes in skeletal muscle following metabolic system specific training: Immediate System
1) Increased muscular stores of ATP and CP
Typical increase seen in untrained following>8 wk of training–>
2) Increased concentration and activity of system enzymes (CPK, MK)
Typical increase seen in untrained following>8 wk of training–>
3) Altered myosin type and cross bridge numbers
Typical relative fiber areas of selected athletes–>
Biochemical changes in skeletal muscle following metabolic system specific training: Glycolytic System
1) Increased glycogen storage (>2x)
20 weeks of intense training–>
2) Increased concentration and activity of glycolytic enzymes.
3) Increased concentration and activity of gluconeogenic enzymes.
Increase conversion into glucose–>
Biochemical changes in skeletal muscle following metabolic system specific training: Oxidative System
1) Increased glycogen storage
2) Increased muscular stores of triglycerides
3) Increased myoglobin
4) Increased concentration and activity of pyruvate handling enzymes.
5) Increased concentration and activity of beta-oxidation enzymes
6) Increased Lipolysis
7) Increased hormone sensitivity (improvement range= 25%-200%)
8) Increased mitochondria number
9) Increased mitochondria size
10) Increased concentration and activity of oxidative enzymes
11) Improved substrate transport mechanisms. (carnitine enzymes)
12) Increased concentration and activity of hydrogen shuttles
Myoglobin?
Carries O2 into the muscle.
Beta-oxidation?
Breakdown of fat into Acetyl CoA. FFA to acetyl CoA.
Lipolysis?
Process which cleaves the fatty acids from the glycerol.
Triglycerides to FFA
Changes in the C-V system following training: Bradycardia (lowered Heart Rate)
a. Increased Parasympathetic drive.
b. Decreased sympathetic drive.
c. Lower Intrinsic Heart Rate (a.k.a. atrial rate)
Changes in the C-V system following training:
1) Bradycardia (lowered Heart Rate)
2) Increase SV
3) Increased hemoglobin
4) Increased number of capillaries per muscle cell.
Progressive overload?
Gradual increase in volume, intensity, frequency or duration in order to achieve the targeted goal of the user
Changes in Maximal Work Induced by Training: Increase in VO2 max
Increased Cardiac Output
- Increased Stroke Volume
- Increased max Heart Rate
Increased a-v O2 difference
- Increased mitochondria
- Increased myoglobin
- Increased hema\oglobin
- Increased capillaries
Changes in Maximal Work Induced by Training: Increased lactate production
- increased amount of the glycolytic enzymes
2. increased amount of stored muscle glycogen
Changes in Maximal Work Induced by Training: Increase in VO2 max
Increased Cardiac Output
- Increased Stroke Volume
- Increased max Heart Rate
Increased a-v O2 difference
- Increased mitochondria
- Increased myoglobin
- Increased hemoglobin
- Increased capillaries
Changes seen during sub-maximal exercise following training:
- No change in sub-max VO2 at a given workload.
- - Energetic need to perform a set workload never changes. - No change in sub-max Q at a given workload.
- Increased stroke volume
- - increased heart volume & increased contractility, etc. - Decreased heart rate
- - decreased sympathetic drive & decreased atrial rate. - Increased oxygen extraction.
- - slower blood flow per mass of active muscle. - Decreased lactic acid accumulation
- - increased mitochondria
- - increased FFA utilization
- - increased usage of lactate as a fuel
- - decreased use of glycogen & glucose
Overtraining (staleness)?
Imbalance between high volume (duration and/or frequency) and/or high intensity training and adequate recovery/nutrition.
(i.e. The person does not let the body have adequate to recover form the exercise before exercising again.)
Frequently happens in individuals who have reached their genetically determined maximum.
Overtraining symptoms?
1) Decrease in performance
2) Loss of body weight
3) Increased number of infections
4) Chronic fatigue
5) Elevated heart rate and blood lactate levels during exercise
6) Psychological staleness
Detraining?
Loss or reduction in body structure and/or functions caused by a reduction or stoppage of current training program.
Exercise and Menstrual Disorders: Amenorrhea?
>Cessation of menstruation >Due to multiple factors --Amount of training --Psychological stress --Low body fat
Why does Low Body Fat lead to Amenorrhea?
- Fatty acids are used to make cholesterol.
- Cholesterol is used to make gonadal hormones.
- Therefore, no fat no hormones.
Note: Low body fat leads to low testosterone in males. Low testosterone is not as obvious as Amenorrhea.
Detraining: Metabolic pathways?
a. The greatest loss (~50%) is seen in the first week of detraining.
b. Return to pre-training levels occurs in ~4-6 weeks
Detraining: Heart?
a. Detraining (bed rest) for one week caused a 25% decreased in muscle mass.
b. 50% loss occurred after about 4 weeks.
Accommodation?
The acute changes in body systems caused by exposure to environmental extremes.
Acclimatization?
The chronic adaptations made by body systems to overcome the effects of extreme environments.
Exercise at altitude?
- Barometric pressure and air temperature are lower at altitude. This results in
A. Lower PO2
B. Lower air density - Exercise Performance is Altered
A. Lower air density = greater performance in throwing and short sprints
B. Lower PO2 = poorer distance/endurance performance - Hypoxia (low PO2)
- Normoxia (sea level)
- Hyperoxia (high PO2)
Hypoxia?
(low PO2) deficiency in the amount of oxygen reaching the tissues.
Normoxia?
(sea level) A state in which the partial pressure of oxygen in the inspired gas is equal to that of air at sea level
Hyperoxia?
(high PO2) Occurs when tissues and organs are exposed to an excess supply of oxygen (O2) or higher than normal partial pressure of oxygen.
Daltons Law?
Each gas in a mixture of gases exerts it own pressure as if all other gases were not present.
Accomodation to altitude?
1) Increased minute ventilation (VE)
2) Decreased arterial O2 content
3) Decreased plasma volume
4) Decreased blood volume
5) Decreased stroke volume
6) Increased resting and sub-max heart rate
7) Decreased maximal Heart Rate
8) Decreased max Q
9) Decreased max VO2
10) Increased catecholamine production.
11) Increased blood pressure.
12) Increased lactate production at sub-max work.
13) Decreased lactate production at max work.
14) Anorexia (appetite decreases as elevation increases)
Accomodation to altitude: Increase minute ventilation (VE)?
CO2 production doesn’t change, thus the amount of CO2 increases (Dalton’s Law)
Increased VE causes increased pressure in the lungs which means greater O2 Hb binding
Lower PO2 means more breaths are needed to get the same amount of O2
Accomodation to altitude: Decreased arterial O2 content?
Note: Decreased atmospheric O2 will lead to a decreased a-v O2 difference at maximum work.
Accomodation to altitude: Decreased plasma volume?
Acute altitude exposure causes diuresis.
The decreased fluid volume results in a concentration of RBCs and Hb.
This results in more O2 per ml of blood.
Diuresis?
Increased or excessive production of urine.
Accomodation to altitude: Decreased stroke volume?
A decrease in blood volume leads to a decreased venous return which leads to a decreased ejection fraction which yields a decreased stroke volume.
Accomodation to altitude: Increased resting and sub-max heart rate?
Any given workload maintains its O2 requirement at all altitudes. Therefore the submax VO2 remains unchanged.
VO2 = HR x SV x a-v O2 difference.
SV decreases and a-v O2 difference decreases.
Therefore HR must increase.
Accomodation to altitude: Decreased maximal Heart Rate?
Q = HR x SV
Max HR decreases
Max SV decreases
Accommodation to Altitude: Decreased max VO2?
VO2 = HR x SV x a-v O2 difference.
Max HR decreases
SV decreases
a-v O2 difference decreases
Accomodation to altitude: Anorexia (appetite decreases as elevation increases)?
Especially evident above 15k ft (4.5k m)due to:
Decreased energy intake
Increased use of amino acids for fuel
Malabsorption in the GI tract (esp > 18k ft)
Acute Mountain Sickness (AMS) ?
> Onset 6 to 48 h after arrival, most severe days 2 to 3
Headache, nausea/vomiting, dyspnea, insomnia
Gradual ascent to altitude
Possible causes
>Low ventilatory response to altitude
>CO2 accumulates, acidosis
Headache most common symptom >Mostly experienced >3,600 m >Continuous and throbbing >Worse in morning and after exercise >Hypoxia --> cerebral vasodilation --> stretch pain receptors
High Altitude Pulmonary Edema (HAPE) ?
Causes
>Likely related to hypoxic pulmonary vasoconstriction
>Clot formation in pulmonary circulation
Symptoms
>Shortness of breath, cough, tightness, fatigue
> decrease Blood O2, confusion, unconsciousness
Treatment
>Supplemental oxygen
>Immediate descent to lower altitude
High Altitude Cerebral Edema (HACE) ?
Causes
>Complication of HAPE, above 4,300 m
>Edemic pressure buildup in intracranial space
Symptoms
>Confusion, lethargy, ataxia
>Unconsciousness, death
Treatment
>Supplemental oxygen, hyperbaric bag
>Immediate descent to lower altitude
High Altitude Acclimatization?
(1- 4wk exposure)
- Adaptations are improved if altitude exposure is done in steps (i.e. go up 2000 ft every 4-6 months).
- Adaptations are more pronounced when exposure happens during the developmental years.
Adaptions of high altitude acclimatization?
- Increased number of RBC and Hb.
- Increased O2 binding by Hb. (higher in trained than untrained)
- Increased elimination of bicarbonate in the urine.
- Increased muscle and lung capilliarization.
- Increased myoglobin.
- Increased mitochondria and oxidative enzymes.
- Catecholamine levels return to sea level values.
- Very little change seen (stay near the altitude accommodation levels)
During high altitude acclimatization, very little change is seen in?
>VE > plasma volume > blood volume > HR > stroke volume > max VO2 > Q > blood pressure
Training at altitude?
Even though the adaptations to altitude are similar to those seen with endurance exercise, training at altitude does not provide an additional benefit to sea level performances.
Why doesn’t training at altitude provide any additional benefit?
You can not training at the same level of intensity. Therefore, even though you are training hard you are actually detraining
