Lecture 10 Flashcards
Does thirst decrease performance (as a safety factor)?
No- its a safety mechanism that activates as its a form of central fatigue where drinking water can temporarily decrease the perception of fatigue.
Can we drink too much water?
Yes - Excess water intake can dilute the body’s electrolytes to potentially cause hyponatremia (can fatal condition caused by brain edema).
What percentage of runners display hyponatremia after marathons?
10%
What should individuals consume if their event is less than an hour? More than an hour?
Less than 1 hr = just water
More than 1 hr = water and some electrolyte containing beverages.
It is important to remember when exercising?
Even though exercising is beneficial for our overall health, it can induce system specific harm that certain individuals may be more prone to. There will be a point where you are not gaining anymore benefits ut just gaining harm.
What happens when someone continues to over-exercise after hitting the asymptote?
There will be a “reverse J” where there will now be maladaptations oppose to adaptations.
How does over-exercise relate back to the stress adaptation sydrome?
The alarm phase is too great that instead of entering the resistance phase, one enters the exhaustive phase right away.
What factors contribute to overtraining and a decrease in performance?
Too high of a training volume.
Too high training intensity with not enough rest/recovery.
Does every individual overtrain in the same way?
No- very individualistic - not everyone will overtrain with the same load.
What are some physical and behavioural traits of overtraining sydrome?
- Persistent muscle soreness and fatigue.
- Elevated resting heart rate.
- Reduced heart rate variability.
- Presence of UIT (respiratory) infections.
- Slow and delayed recovery.
- High submaximal lactate or heart rates.
- Depression, lack of motivation, social withdrawal.
Is overtraining syndrome a common situation?
Yes - 10% of elite endurance athletes and college swimmers experience overtraining syndrome even 2 weeks after cessation of training.
Why is exercise programming beneficial for athletes?
Helps prevent risks associated with extreme loads.
What is important to remember with the trend between exercise and dangerous cardiac events?
Its a linear model- but not everyone falls on that line. Therefore, some people can get by with less exercise to decrease the harmful cardiac events that can happen.
What are some benefits to exercise?
Decreased blood pressure.
Decreases adiposity.
Decrease blood viscosity.
Increase High- Density Lipoproteins.
What is the difference between pros and cons of exercise?
The pros are largely age independent while the cons are age depedent.
What are potential cons to exercise?
Atrial fibillration.
Left ventricle hypertrophy- can be good or bad.
Cardiac fibrosis - heart is stiff.
What are the consequences to extreme endurance exercise?
It is cause cardiac remodelling that can predipose some to arrhythmias. Without enough recovery, it can also caused acute myocardial injury due to high levels of kinase and troponin C that indicate that muscle proteins are leaking into the blood.
