Hormones Flashcards
Anabolic hormones (5)
- Growth hormone
- Insulin
- Testosterone
- Estrogen
- IGF-1
Catabolic hormones
- Cortisol
- Epinephrine
- Norepinephrine
- Glucagon
Where is growth hormone produced and where does it function?
Produced in the pituitary gland and functions in the liver
What are the two anabolic functions of growth factor?
- Stimulates the liver to make IGF-1 (which increases protein synthesis and lipolysis)
- Stimulates collagen production (which increases bone density)
2 functions of IGF-1
- Stimulates protein synthesis
- Stimulates lipolysis (fat breakdown) by activating lipase
What two things best activate a growth hormone response?
- High volume exercise to stimulate
- Deep sleep for hormone release
What is the anabolic function of insulin and where does it originate?
Takes glucose (and amino acids) from bloodstream and stores it in muscle cells as glycogen.
Secreted in the pancreas after a meal. Responds to high glucose levels
What does insulin do when muscle glycogen stores are full?
It starts converting glucose to fat.
What two parts of the body use glucose?
- Red blood cells - NEED glucose
- The brain - Can use glucose or ketones
What hormones does insulin suppress and how can you improve insulin sensitivity?
Insulin suppresses growth hormone, epinephrine, and norepinephrine (might feel tired)
You can improve insulin sensitivity by exercising (even just walking)
What are the types of diabetes?
Type I - Autoimmune disease resulting in low insulin
Type II - Insulin resistance, high blood sugar
Gestational - Hormone changes during pregnancy cause insulin resistance and therefore high blood sugar
4 functions of testosterone
- Increases neural drive (which increases strength but not hypertrophy)
- Increases protein synthesis
- Can reduce visceral fat
- Can be converted into estrogen
How do you increase testosterone naturally?
Strength and/or hypertrophy protocols.
2 functions of estrogen
- Stores fat
- Stimulates osteoblasts (bone deposition)
What are the functions of cortisol?
Breaks down muscle, fat, and glycogen
Produce good anabolic environment for working out by breaking down muscle, providing energy, and burning fat
What are the characteristics of epinephrine?
- Fast acting
- Fight or flight response
- Dilator - Increases blood pressure and flow by increasing heart rate
- Breaks down fat and glycogen for ATP
What are the characteristics of norepinephrine?
- Longer acting
- Fight or flight response
- Constrictor - Increases blood pressure by constricting blood vessels, increases blood flow to skin and kidneys
- Breaks down fat and glycogen for ATP
Function of glucagon
Breaks down liver glycogen to raise blood levels.
Released in response to low glucose levels
Strength and hypertrophy protocols
Strength: 2-6 sets, 1-6 reps, 2-8 min rest
Hypertrophy: 3-6 sets, 6-12 reps (5-100) 30 sec - 2 min rest
What stimulates cortisol release during exercise?
Low glucose levels. Cortisol can therefore be decreased by eating.
