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exci 460 > for sure exam questions > Flashcards

for sure exam questions Flashcards

1
Q

Best way to measure m. mass

A

D3-creatine

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2
Q

why does m. mass matter

A

strength and functionality

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3
Q

how long bedrest does it take to dec m mass

A

3 days and will take 6 weeks to recover the m. mass lost

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4
Q

what do you need for m. contraction

A

need a nervous sys (can be measured w m. biopsy)

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5
Q

skeletal m. comprises how much of the human body weight

A

around 40%

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6
Q

skeletal m. contains how much of all body prot

A

50 to 75%

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7
Q

what causes the most delayed onset m. soreness

A

eccentric exercises

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8
Q
A
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8
Q
A
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8
Q

going up vs down a hill (E cost and m. damage)

A

E cost up&raquo_space; E cost down
M. damage up &laquo_space;m. damage down

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9
Q

best way to measure recovery

A

m. strength

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10
Q

is m. mass equal to m. strength

A

no but if more m. mass then more chances to actually be stronger

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11
Q

DOMS dec m. strength indirect markers

A

1-RM, handgrip strength and endurance

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12
Q

DOMS inc m. pain indirect markers

A

algometer pressure pain threshold

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13
Q

DOMS inc stiffness indirect markers

A

goniometer ROM

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14
Q

DOMS inc swelling indirect markers

A

m. circumferences

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15
Q

DOMS dec perception of wellness

A

questionnaire on wellness (eg: sleep, fatigue, soreness)

16
Q

when you inc m. mass what happens long term

A

maintain MPS>MPB so + NPB

17
Q

if stim mTORC:

A

inc m. mass on longterm

18
Q

insulin R vs anabolic R

A

insulin R: glucose
anabolic R: prot

19
Q

highest stim bc of high MPS and MPB

A

high E expanditure and high cal intakem

20
Q

max prot resynthesis rate

A

25-30 g

21
Q

min prot amount to inc MPS

A

20g for young and 40g for elderly

22
Q

What type of contraction create more DOMS?

A

eccentric bc more m. damage

23
Q

Name 3 tests used to measure recovery

A

algometer
blood biomarkers
R training test
creatine kinase
ergometer

24
Q

Why does muscle mass matter?

A

E stores
being functionnal
metabolism
b density improvement
fall prevention
important for athletes/older to max MPS

25
Q

what could improve recovery

A

sleep : bc of Hormonal secretion and lower E expanditure (inc MPS)

26
Q

what does increases in MPS do to m .mass

A

it can only inc m. mass on long term if both MPS and MPB are inc but MPS is inc to a greater extent

27
Q

does MPB inc w R exercise and why

A

yes w R training and exercise , bc of muscle microdamage

28
Q

what is the primary prot to activate to inc MPS

A

mTORC

29
Q

why are EAAs important

A

be need to get them from outside sources (can’t be
made/transformed in our bodies)

30
Q

how do we maximise MPS

A

-prot distribution throughout day
-maximize prot intake
-exercise
-sleep well (for H secretion)
-recovery time

31
Q

do aerobic athletes need more prot than sedentary individuals

A

yes need to recover and need prot to do so

32
Q

what is anabolic R

A

not being able to have same amount of MPS w same exercise and diet (mainly due to age)

33
Q

acute dietary factors on MPS

A

prot dose=inc
prot EAA content=inc
prot digestion speed=inc
mixed meal co-ingestion=??
alcohol= dec

34
Q

chronic dietary factors on MPS

A

prot intake=?
fish oil intake= ?
E intake deficiency= dec

35
Q

non-dietary factors on MPS

A

R-type exercise= inc
Physical inacticity= dec
aging= dec
female-sex premonoposal=no change
female-sex postmonoposal= dec
lean mass= ??
fat mass= dec

36
Q

is it possible to max MPS with a vegan diet

A

yes eat more food and a more diverse diet

37
Q

why is it important to divide prot intake during 24h

A

min 20g to max stim throughout day

38
Q

what happens when we do aerobic exercise

A

activates AMPK which blocks mTORC and axctivates FOXO and MPB

39
Q

what has an additional neutron

A

stable isotope

exci 460 (1 decks)

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