Physiology Exercise Flashcards
Overload
Stress system to increase capacity
FIT principle, mode of exercise
Reversibility
“Use it or Lose it” If a stimulus is removed, the body’s ability to perform the activity will decrease
Specificity
Musculature energy systems
Individual Differences
People respond differently to the same training program
Strength
High effort, low rep count
Endurance
High rep count, low energy
Hypertrophy
Increase in muscle cross-sectional area
Hyperplasia
Increase in muscle fiber number
Hypertrophic response
Depends on stress applied to the muscle structure and regulated by nuclear number
Muscle hypertrophy
Characterized by increases in muscle protein synthesis and myonuclei to maintain myonucleus to myofiber ratio
Potential neural adaptations
More efficient neural recruitment patterns
Increased central nervous system activation
Lowering of inhibitory neural reflexes
Repetition maximum continuum
Heavy loads if the goal is strength or power
Moderate loads for hypertrophy
Light loads for muscular endurance
Certain repetition maximums emphasize different outcomes, but training benefits are blended at any given RM
Negative net protein balance
Breakdown and removal of damaged and/or dysfunctional proteins
Key variables in exercise
High effort
Timer under tension
Volume
Frequency of bouts
Training age
Protein key variables
Post-exercise
0.4g/kg/meal
Leucine
4 meals/day
Pre-sleep
Positive net protein synthesis
Synthesis of new proteins for repair and growth
Rest and protein consumption
At rest, consumption of 10 g or 20 g of protein results in a rise of 19% and 52% respectively from 0 g.
Consumption of 40 g of whey protein does not result in superior stimulation of MPS beyond consumption of 20 g
Post exercise protein intake
Following resistance exercise, consumption of 20 g of protein increases MPS almost twice as much as consumption of 10 g, while consumption of 40 g of whey protein results in a small stimulation of MPS over and above that seen at 20 g indicating there are diminishing returns in terms of stimulation of MPS above 20 g
Food matrix
Overall chemical dynamics of food, which includes how various food components are structured and interact
Nutritional quality of food
Based on the relative quantities of each individual nutritional component
Whole egg vs. egg white
Most of the protein is in the egg white, while the fats and carbs are mostly in the yolk
Whole milk vs. fat-free milk
Whole milk taken 1 hour post-workout stimulated greater amino acid uptake than fat-free milk in healthy men and women
Acute dietary factors
Protein dose
Protein EAA content
Protein digestion speed
Mixed meal co-ingestion
Alcohol
Chronic dietary factors
Protein intake
Fish-oil intake
Lower energy intake deficiency
Non-dietary factors
Resistance-type exercise
Physical inactivity
Aging
Female sex (pre and post-menopausal)
Lean mass
Fat mass
Sport food formulation
Developed for use by athletes
Combines nutrients needed to reach goal
Only have a few nutrients instead of hundreds
Usually support hydration, fueling, anabolism, and osmolality
Creatine monohydrate supplementation
Increases muscle creatine and phosphocreatine
Most performance benefits with repeated intervals
3-5 g/day functional dose
Potentially more dangerous is combined with a lot of protein supplements due to nitrogen overload
Aerobic training and Fick Principle
Cardiovascular overload stimulates increase in Q
VO2 = Q*(a-v)O2delta
Continuous training and interval training can increase aerobic capacity
Muscle metabolic adaptations
Number and size of mitochondria
Oxidative enzymes
Glycogen stores
Capillarity
HIIT
Training to maximize workout time
Short periods of high effort anaerobic exercises
5-30 minutes for whole workout
How does training status affect fuel usage during exercise?
Decreased muscle glycogen usage while increasing blood glucose and fat usage when trained vs. untrained
Caffeine and its effects
Effective for endurance and max effort training
Results in performance gains for both
