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SPEX203 > M4 > Flashcards

M4 Flashcards

1
Q

what nerves in the blood come from adrenal medulla

A

noradrenaline

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2
Q

why are hormones important in recovery

A

restoring fuel to muscle and liver
restoring salt and water balance
compensation

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3
Q

what are the two main hormone types

A
  1. steroids (cortisol), receptor in
  2. peptides and amines (GH), receptor on
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4
Q

name 4 ways hormones function change

A
  1. protein synthesis
  2. enzyme activity
  3. transport across membrane
  4. secretory activity
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5
Q

what is the difference between steroids and peptides

A

steroids are made on demand - need a carrier, receptor in cells

Peptides are made ahead and stored, no carrier, receptors on cells

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6
Q

name an example of peptide

A

GH

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7
Q

name an example of steroids

A

cortisol

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8
Q

what does ergogentic mean

A

performance enhancing

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9
Q

what are 2 factors to consider when evaluating ergogenic

A
  1. what is the purpose of training
  2. what factors limit performance
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10
Q

what are some sources of bias for research studies fro ergogenic aids

A
  1. low training status
  2. physiological state
  3. commercial funding
  4. publication bias
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11
Q

what are some limitations of research studies with ergogenic

A
  1. performance measure - e.g. motivation
  2. training status
  3. sex
  4. dosage of intervention
  5. timing of intervention
  6. time course of effect
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12
Q

what is a couple of purpose of why sports drinks help performance

A
  1. supply CHO to muscle and liver glycogen - enhance glucose
  2. replace sweat loss
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13
Q

t/f glycogen-comprosied individuals benefit from CHO sports drinks

A

true

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14
Q

does glycogen sufficient individuals benefit from sports drinks

A

less certain

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15
Q

when might having a sports drink improve performance

A

during interval exercise and during prolonged exercise

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16
Q

why would you take CHO during exercise in the fed state

A
  1. enhance CHO availability
  2. might improve performance
  3. might increase intensity of training
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17
Q

why not take ChO during exercise fasted

A
  1. enchances lipolysis
  2. enchanced mitochondrial enzyme
  3. deplete glycogen, enchances glycogen store in recovery
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18
Q

if you have Low CHO what does this mean for immune system

A

low immune response

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19
Q

how would you build up immunity for long sessions

A

take CHO

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20
Q

what are 2 purpose of compression clothing

A
  1. enhance blood flow
  2. prevent blood pooling
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21
Q

when might compression clothing might be used

A
  1. flights
  2. post surgery
  3. lymphedema (cancer)
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22
Q

what are some benefits for compression during exercise

A
  1. increase blood flow
  2. increase movement efficiency
  3. thermoregulation
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23
Q

what do people need to consider when wearing compression during exercise

A

placebo effect and what is the training outcome
- evidence not great

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24
Q

what is the most effective way to reduce DOMS (found in study)

A

massage

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25
Q

when is perceived fatigue reduced with recovery methods

A
  1. compression garments
  2. water immersion (cooler)
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26
Q

what does DOMS stand for

A

Delayed onset muscle soreness

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27
Q

what are the best 2 ways to reduce muscle soreness

A
  1. massage
  2. cold water
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28
Q

does a cold bath reduce inflammation for resistance exercise

A

no

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29
Q

Post-exercise cooling ____ muscle (myofibrillar) protein synthesis

A

impairs

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30
Q

with cold immersion recovery what two types of exercise are blunted

A

aerobic
strength

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31
Q

living high altitudes and training low enhances

A

EPO, RBC, VO2, and performance

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32
Q

training hypoxic (living high, training low) reduces what

A

intensity, O2 flux

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33
Q

what does EPO stand for

A

erythropoietin

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34
Q

sleeping in a tent creats what type of O2 content

A

low

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35
Q

why is having beetroot (nitrate supplementation) enhance performance

A
  1. source of nitric oxide
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36
Q

how was positive results found in for beetroot

A

men however untrained and only small effect

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37
Q

why is nitric oxide a good source for exercise

A
  1. vasodilation
  2. vasculoprotective,
  3. mitochondrial respiration,
  4. reduce fatigue
38
Q

why should you warm up

A
  1. increase muscle temperature
  2. enhance blood flow
  3. reduce anaerobic system and substrate use
  4. reduce CV event risk
  5. reduces injury risk - not prevent
39
Q

if you exercise for shorter than 5 mins, the how long should your warm up be, with what intensity and and the delay before exercise

A

several mins, range of intensity, 5-10 min delay before exercise

40
Q

if you exercise for longer than 5 mins, the how long should your warm up be, with what intensity and and the delay before exercise

A

~5mins, moderate to high intensity, less than 5 min delay

41
Q

how is warm up optimise

A
  1. post-activation potential
  2. morning exercise bout
42
Q

what does recovery mean

A

training has an effect
determines physiological impact of previous exercise

43
Q

what does recovery differ to

A
  1. which system
  2. nature of exercise
  3. situation factors
44
Q

what does EPOC stand for

A

execess Post-exercise Oxygen COnsumption

45
Q

what are 2 reasons for EPOC to occur

A
  1. anaerobic metabolism of previous exercise
  2. cardiopulmonary, endocrine, ionic and thermal status during recovery
46
Q

energy repletion is how much slower than depletion

A

~10x

47
Q

what are some issues with recovery

A
  1. lack of research on recovery
  2. commercial focus
48
Q

is muscle cooling in recovery harmful or good

A

harmful

49
Q

what is tapering

A

when decrease exercise dramatically in the last few weeks leading up to competition

50
Q

what are some reasons to cool(warm) down

A
  1. blood circulating
  2. reduce pooling
  3. doesn’t affect performance later in day
  4. can use glycogen
51
Q

least relevant exercise test that might typically considered for older adults would be

A

lactate threshold

52
Q

recovery HR back to baseline levels would be hastened by

A

high aerobic fitness

53
Q

CV risk in exercise are higher for who

A

people with prior sy,pto,s, such as chest pain in the days or weeks before hand

54
Q

EPOC is not cause by what

A

elevated blood pressure (post exercise hypertension

55
Q

on average a warm up might improve 4km cycling time trial performance by approximately

A

0-7%

56
Q

potential beneficial effects of a warm up before high intensity exercise does not increase what

A

increased skin blood flow and sweating

57
Q

what does WBGT stand for

A

Wet bulb globe temperature

58
Q

why do HOT muscle produce less force and fatigue faster

A

because of the increase in glycogenesis

59
Q

what is the most important way Environment to absorb heat depends on

A

absolute humidity

60
Q

if there are repeated bouts of sprints completed in heat is this good

A

no impairs performance - but one off is good

61
Q

is there heat impairment for endurance exercise

A

yes

62
Q

what is the tmeperature limit for moderate athletes trained

A

39 degrees C

63
Q

what is the number 1 effect for heat producution

A

work rate

64
Q

out of slushies and ice vests which artifical cooling is more effective

A

slushies

65
Q

what is the most common symptom of CV

A

chest pain/angina

66
Q

what three things go into making a appropriate decision on what test to do for a client

A
  1. evidence
  2. client
  3. expertise
67
Q

what is wrong with cardiac screening (3 things

A
  1. not 100% accurate
  2. athletes often have normal variations in 12 ECG
  3. can cost athletes their career
68
Q

what 4 things effect temperature with heat of

A
  1. intensity
  2. time
  3. clothing
  4. Tambeint
69
Q

What has one of the greatest effect on our responses to cold stress

A

Behaviour

70
Q

what physiological responses to cold and heat more powerful

A

heat more powerful

71
Q

what are 2 major physiological responses to cold

A
  1. vasoconstriction
  2. shivering
72
Q

what are 2 minor physiological responses to cold

A
  1. counter-current heat exchange
  2. non shivering thermogenesis
73
Q

what is the core body temp for hypothermia

A

35 degrees Celsius

74
Q

who are the three types of people that are most at risk with exposure to cold

A
  1. small
  2. young
  3. elderly
75
Q

what does it mean by Habituation

A

humans do NOT adapt cold defence with repeated cold stress - we cool faster while feeling more comfortable

76
Q

how musch faster does water conduct heat thn air and what does this mean

A

25x faster
people cool faster in water

77
Q

at what temperture is exercising at benefical

A

28 degrees celsius

78
Q

at what temperature is exercising at detrimental

A

10 degrees celsius

79
Q

why would females be better insulators in cold water

A

greater distribution of fat

80
Q

what is the most important limiting factor for heat loss

A

evaporation

81
Q

what is evaporation govered by

A

absolute intensity

82
Q

At what hight for altitude effect trained athletes

A

580m

83
Q

what % of elite athletes hypoxemic under max exericse under sea level

A

> 25%

84
Q

what is effects on altitude for max aerobic capacity effect

A

lack of O2
decrease in max cardiac output

85
Q

are longer or shorter events more effected by altitude

A

longer

86
Q

when is it common to ge acute mountain sickness ( and at what height )

A

in the first few day, @ 3000m

87
Q

more common n males or females to get acute mountain sickness

A

males

88
Q

servere headache, dizziness, dim vision, vomiting, weakness, insomina are all symptoms of what to do with altitude training

A

acute mountain sickness

89
Q

what is the prevention of acute mountain sickness

A

gradually keep climbing - ascent, as well as having a high CHO diet

90
Q

what does HACE stand for

A

high altitude cerebral oedema

91
Q

does sports drinks during intermittent exercise prior and during prolonged exercise improve performance

A

yes

92
Q

resting and sleeping at rest or simulated altitude of 2000m -3000m ( more alkaline from hyperventilating) will help with performance

A

yes

SPEX203 (5 decks)

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