Immune system

Question 1

Intense training and endurance race and health risks

Answer 1

increased risk of developing symptoms of minor upper respiratory illness symptoms (common cold) and influenza

Question 2

prolonged bouts of vigorous exercise show (>90min)

Answer 2

transient depression of several WBC functions and creates an open window of diminished host protection during which viruses and bacteria can gain a foothold and increases the risk of infection symptoms

Question 3

what else depresses immunity - 5

Answer 3

competition, psych stress, lack of sleep, exposure to environmental extremes, and malnutrition

Question 4

Lung ventilation rates and immunity

Answer 4

increased - increased exposure of the airways to airborne bacteria and viruses

Question 5

increase in gut barrier permeability and immunity

Answer 5

entry of gut bacterial endotoxins into circulation - prolong exertion in the heat

Question 6

contact sports and immunity

Answer 6

skin abrasions increasing risk of transdermal infections

Question 7

being close to large crowds and immunity

Answer 7

in addition to air travel - increases infection risk

Question 8

what dietary deficiencies make the individuals more susceptible to infection?

Answer 8

protein, energy, some micros (copper, iron, manganese, magnesium, selenium, zinc, vit A, C, D, E, B6, B12 and folic acit) - it will decrease immunity against viral and bacterial pathogens

Question 9

Short term dieting and training hard

Answer 9

loss of a few kg over a few wks - significant fall in several aspects of immune function

Question 10

Binge drinking

Answer 10

depresses immune function for several hours, should be avoided after heavy training or comp

Question 11

carb ingestion during exercise

Answer 11

limit metabolic stress by helping to maintain blood glucose conc.

Question 12

high carb diet during prelong workouts

Answer 12

30-60g/hr lowers circulating stress hormone (adrenline and cortisol) and anti inflammatory cytokine (interleukins 6 and 10) responses to exercise and delays the appearance of symptoms and overreaching during intensive training periods

Question 13

training sessions in fasting/low glycogen state without carb ingestion

Answer 13

substantial degree of immune depression

Question 14

consumption of beverages during exercise - 2

Answer 14

prevent dehydration (elevated stress hormone response)
maintains saliva flow rate during exercise which contains several antimicrobial proteins (immunoglobulin, amylase, lysozyme, lactoferrin, defensins)

Question 15

adequate protein intake

Answer 15

required for normal immune function - after prolonged exercise and attenuate some post exercise immune depression and reduce respiratory infection incidence in overreaching athlete

Question 16

regular intake of high doses of antioxidant vits

Answer 16

reduce cortisol and anti inflammatory cytokine response to prolonged exercise

Question 17

Bovine colostrums and immunity - 3

Answer 17

first milk of cow (36hr) that contains antibodies, growth factors and cytokines, enzymes, glycosphingolipids, minerals and vits
boost mucosal immunity and increase resistance to infection
may limit increase in gut permeability caused by prolonged strenuous exercise

Question 18

carbs and immunie pertubation

Answer 18

attenuate some, but limited evidence that this modifies infection risk

Question 19

probiotics and immunity - 4

Answer 19

improvements in some aspects of acquired immunity and reduced incidence of upper respiratory illness symptoms and GI problems
anti-pathogenic
daily - fewer days of respiratory illenss and lower severity URS
lactobacillus and bifidobacterium species 10^10 live bacteria

Question 20

quercetin - 3

Answer 20

plant favonoid - phytonutrient in fruits and veggies that has possible effects on immune function
antioxidant and anti inflammatory and anti pathogenic
found in apples, red onion, dill, green leafy veggies, capers, etc

Question 21

vit c - 3

Answer 21

essential water soluble antioxidant vit that quenches reactive oxygen species and augments immunity
decrease training adaptations
works with E, c takes care of intracellular guys

Question 22

vit d - 6

Answer 22

fat soluble vit produced via the action of sunlight in the skin,
induces production of antimicrobial proteins,
enhances natural kill cell cytolytic activity,
increases the generation of reactive oxygen species in phagocytic cells
D receptor cells in the immune system
upregulate genes for junction proteins in epithelial cells

Question 23

vit E

Answer 23

essential fat soluble antioxidant vit that quences exercise induced reactive oxygen species and augments immunity

Question 24

zinc and immunity - 3

Answer 24

may reduce duration/severity of illness if taken close to onset of symptoms - stress tab
no evidence for reduced infection incidence, unless you are zinc deficient
support antioxident

Question 25

training adaptation and regular ingestion of high does antioxidants - 3

Answer 25

affect adaptation in already well-trained athletes because exercise leads to increased production of ROS which is responsible for some adaptations to training such as the mitochondrial biogenesis little evidence of any immune benefit diminish natural antioxidant defence - just eat fruits and veggies, whole grains and nuts to ensure adequate antioxidant and phytochemical intake

Question 26

low vit D status - 3

Answer 26

low saliva IgA low pro inflammatory cytokine production increased respiratory infection risk with longer lasting illness symptoms

Question 27

glycosphingolipids

Answer 27

gangliosides - may modify gut microvial flora and act as decoy targets for bacterial adhesion as well as some direct actions on immune cell functions

Question 28

moderate levels of activity and immunity

Answer 28

enhancement

Question 29

Olympians and illness

Answer 29

6-17%, 75% involve respiratory tract

Question 30

immune system

Answer 30

precisely ordered system of cells, hormones, and chemicals that regulate susceptibility to, severity of, and recovery from infections and illness

Question 31

active immunity and cells

Answer 31

trained to work properly, Bs and Ts

Question 32

monocytes vs macrophages

Answer 32

phagocytes in blood vs in tissues

Question 33

neutrophils

Answer 33

foot soldiers that gobble up the bacteria and die

Question 34

NK cells

Answer 34

virus in your cells/cancerous

Question 35

B cells

Answer 35

label

Question 36

T cells

Answer 36

kill them

Question 37

helper T cells

Answer 37

release cytokines

Question 38

opsonization

Answer 38

labelling bad cells

Question 39

open window mechanisms - 2

Answer 39

increased stress hormones (cortisol and epinephrine) - suppress immune activity reduction in blood sugar

Question 40

4 impacts of open window on immune function

Answer 40

reduced function of WBC transitent reduction in lymphocyte (B and T) and NK Reduced antibody production altered cytokine production - increased secretion of anti-inflammatory cytokines

Question 41

IL 6 - 2

Answer 41

antinflammatory when you exercise | releases IL 10 and IL 1ra

Question 42

TNF alpha, IL8

Answer 42

pro inflammatory which is the last one which is suppressed till after exercise

Question 43

increased exposure to pathogens - 7

Answer 43

``` increased ventilation impaired gut permeability travel skin abrasions foreign travel crowds poor hygiene ```

Question 44

what kind of air increases your susceptibility

Answer 44

cold, dry, polluted

Question 45

Other stress factors that impact immunity in athletes - 7

Answer 45

``` physiological stress psychological stress encironmental stress inadequate diet poor sleep quality genetics weight loss ```

Question 46

manganese

Answer 46

support antioxidants

Question 47

selenium and copper

Answer 47

kill off bacteria

Question 48

iron

Answer 48

prooxidant - create reactive oxygen species to kill

Question 49

vit b6, 12, folic acid

Answer 49

methyl donors

Question 50

how to use beer to boost your immune system

Answer 50

non alcoholic to get the phytochemicals

Question 51

vit d evidence

Answer 51

associations not causal

Question 52

vit d and calcium

Answer 52

increases blood calcium

Question 53

Vit E RDA/UL

Answer 53

male and female 15/1000 mg

Question 54

VIt C RDA/UL

Answer 54

male 90/2000, f 75/2000

Question 55

Vit c and training together

Answer 55

reduced IL 6 and cortisol

Question 56

PGA 1 alpha

Answer 56

master regulator of mitochrondrial biogenesis

Question 57

mitohormesis

Answer 57

something when you have a lot it isnt great but when you have a small amount it improves our functioning

Question 58

B glucans

Answer 58

polysaccaride molecule believed to activate leukocytes

Question 59

echinacea

Answer 59

stim macrophages

Question 60

glutamine

Answer 60

non essential AA that provides important fuel for immune cells

Question 61

should you exercise with a cold

Answer 61

yes - stuffy nose, congested, headache, scratchy throat - keep intensity below 65% vo2max - symptoms above the nect no - fever, body aches, vomiting, chest congestion, bad sore throat, extreme fatigue