M4 Flashcards
1
Q
what nerves in the blood come from adrenal medulla
A
noradrenaline
2
Q
why are hormones important in recovery
A
restoring fuel to muscle and liver
restoring salt and water balance
compensation
3
Q
what are the two main hormone types
A
- steroids (cortisol), receptor in
- peptides and amines (GH), receptor on
4
Q
name 4 ways hormones function change
A
- protein synthesis
- enzyme activity
- transport across membrane
- secretory activity
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
6
Q
name an example of peptide
A
GH
7
Q
name an example of steroids
A
cortisol
8
Q
what does ergogentic mean
A
performance enhancing
9
Q
what are 2 factors to consider when evaluating ergogenic
A
- what is the purpose of training
- what factors limit performance
10
Q
what are some sources of bias for research studies fro ergogenic aids
A
- low training status
- physiological state
- commercial funding
- publication bias
11
Q
what are some limitations of research studies with ergogenic
A
- performance measure - e.g. motivation
- training status
- sex
- dosage of intervention
- timing of intervention
- time course of effect
12
Q
what is a couple of purpose of why sports drinks help performance
A
- supply CHO to muscle and liver glycogen - enhance glucose
- replace sweat loss
13
Q
t/f glycogen-comprosied individuals benefit from CHO sports drinks
A
true
14
Q
does glycogen sufficient individuals benefit from sports drinks
A
less certain
15
Q
when might having a sports drink improve performance
A
during interval exercise and during prolonged exercise
16
Q
why would you take CHO during exercise in the fed state
A
- enhance CHO availability
- might improve performance
- might increase intensity of training
17
Q
why not take ChO during exercise fasted
A
- enchances lipolysis
- enchanced mitochondrial enzyme
- deplete glycogen, enchances glycogen store in recovery
18
Q
if you have Low CHO what does this mean for immune system
A
low immune response
19
Q
how would you build up immunity for long sessions
A
take CHO
20
Q
what are 2 purpose of compression clothing
A
- enhance blood flow
- prevent blood pooling
21
Q
when might compression clothing might be used
A
- flights
- post surgery
- lymphedema (cancer)
22
Q
what are some benefits for compression during exercise
A
- increase blood flow
- increase movement efficiency
- thermoregulation
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
24
Q
what is the most effective way to reduce DOMS (found in study)
A
massage
25
when is perceived fatigue reduced with recovery methods
1. compression garments
2. water immersion (cooler)
26
what does DOMS stand for
Delayed onset muscle soreness
27
what are the best 2 ways to reduce muscle soreness
1. massage
2. cold water
28
does a cold bath reduce inflammation for resistance exercise
no
29
Post-exercise cooling ____ muscle (myofibrillar) protein synthesis
impairs
30
with cold immersion recovery what two types of exercise are blunted
aerobic
strength
31
living high altitudes and training low enhances
EPO, RBC, VO2, and performance
32
training hypoxic (living high, training low) reduces what
intensity, O2 flux
33
what does EPO stand for
erythropoietin
34
sleeping in a tent creats what type of O2 content
low
35
why is having beetroot (nitrate supplementation) enhance performance
1. source of nitric oxide
36
how was positive results found in for beetroot
men however untrained and only small effect
37
why is nitric oxide a good source for exercise
1. vasodilation
2. vasculoprotective,
3. mitochondrial respiration,
4. reduce fatigue
38
why should you warm up
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
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
several mins, range of intensity, 5-10 min delay before exercise
40
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
~5mins, moderate to high intensity, less than 5 min delay
41
how is warm up optimise
1. post-activation potential
2. morning exercise bout
42
what does recovery mean
training has an effect
determines physiological impact of previous exercise
43
what does recovery differ to
1. which system
2. nature of exercise
3. situation factors
44
what does EPOC stand for
execess Post-exercise Oxygen COnsumption
45
what are 2 reasons for EPOC to occur
1. anaerobic metabolism of previous exercise
2. cardiopulmonary, endocrine, ionic and thermal status during recovery
46
energy repletion is how much slower than depletion
~10x
47
what are some issues with recovery
1. lack of research on recovery
2. commercial focus
48
is muscle cooling in recovery harmful or good
harmful
49
what is tapering
when decrease exercise dramatically in the last few weeks leading up to competition
50
what are some reasons to cool(warm) down
1. blood circulating
2. reduce pooling
3. doesn't affect performance later in day
4. can use glycogen
51
least relevant exercise test that might typically considered for older adults would be
lactate threshold
52
recovery HR back to baseline levels would be hastened by
high aerobic fitness
53
CV risk in exercise are higher for who
people with prior sy,pto,s, such as chest pain in the days or weeks before hand
54
EPOC is not cause by what
elevated blood pressure (post exercise hypertension
55
on average a warm up might improve 4km cycling time trial performance by approximately
0-7%
56
potential beneficial effects of a warm up before high intensity exercise does not increase what
increased skin blood flow and sweating
57
what does WBGT stand for
Wet bulb globe temperature
58
why do HOT muscle produce less force and fatigue faster
because of the increase in glycogenesis
59
what is the most important way Environment to absorb heat depends on
absolute humidity
60
if there are repeated bouts of sprints completed in heat is this good
no impairs performance - but one off is good
61
is there heat impairment for endurance exercise
yes
62
what is the tmeperature limit for moderate athletes trained
39 degrees C
63
what is the number 1 effect for heat producution
work rate
64
out of slushies and ice vests which artifical cooling is more effective
slushies
65
what is the most common symptom of CV
chest pain/angina
66
what three things go into making a appropriate decision on what test to do for a client
1. evidence
2. client
3. expertise
67
what is wrong with cardiac screening (3 things
1. not 100% accurate
2. athletes often have normal variations in 12 ECG
2. can cost athletes their career
68
what 4 things effect temperature with heat of
1. intensity
2. time
3. clothing
4. Tambeint
69
What has one of the greatest effect on our responses to cold stress
Behaviour
70
what physiological responses to cold and heat more powerful
heat more powerful
71
what are 2 major physiological responses to cold
1. vasoconstriction
2. shivering
72
what are 2 minor physiological responses to cold
1. counter-current heat exchange
2. non shivering thermogenesis
73
what is the core body temp for hypothermia
35 degrees Celsius
74
who are the three types of people that are most at risk with exposure to cold
1. small
2. young
3. elderly
75
what does it mean by Habituation
humans do NOT adapt cold defence with repeated cold stress - we cool faster while feeling more comfortable
76
how musch faster does water conduct heat thn air and what does this mean
25x faster
people cool faster in water
77
at what temperture is exercising at benefical
28 degrees celsius
78
at what temperature is exercising at detrimental
10 degrees celsius
79
why would females be better insulators in cold water
greater distribution of fat
80
what is the most important limiting factor for heat loss
evaporation
81
what is evaporation govered by
absolute intensity
82
At what hight for altitude effect trained athletes
580m
83
what % of elite athletes hypoxemic under max exericse under sea level
>25%
84
what is effects on altitude for max aerobic capacity effect
lack of O2
decrease in max cardiac output
85
are longer or shorter events more effected by altitude
longer
86
when is it common to ge acute mountain sickness ( and at what height )
in the first few day, @ 3000m
87
more common n males or females to get acute mountain sickness
males
88
servere headache, dizziness, dim vision, vomiting, weakness, insomina are all symptoms of what to do with altitude training
acute mountain sickness
89
what is the prevention of acute mountain sickness
gradually keep climbing - ascent, as well as having a high CHO diet
90
what does HACE stand for
high altitude cerebral oedema
91
does sports drinks during intermittent exercise prior and during prolonged exercise improve performance
yes
92
resting and sleeping at rest or simulated altitude of 2000m -3000m ( more alkaline from hyperventilating) will help with performance
yes
