Physiology of Exercise Flashcards
1
Q
Placebo Effect
A
a beneficial effect produced by a placebo drug or treatment, which cannot be attributed to the properties of the placebo itself, therefore be due to the patient’s belief in that treatment
2
Q
Factors that limit research of ergogenic aids
A
- small effects missed by studies
- equipement inaccuracy
- research variability
testing situations - reliance on supplement label that is inaccurate
3
Q
Strength on evidence in ergogenic aids
A
- anecdotes, observations, opinions, editorials
- case studies
- observational studies
- randomized controlled crossover trials
- meta analyses and systematic reviews
4
Q
Bicarbonate benefits
A
- increased blood pH and buffering capacity
- delayed onset anaerobic fatigue
5
Q
Bicarbonate effects
A
- increased all out performance for 1-7 minutes
- enhanced hydrogen ion removal from muscle fibers
6
Q
Bicarbonate risks
A
-GI discomfort (bloating, comfort)
-Sodium citrate→ similar results without risks
7
Q
B- Alanine benefits
A
Increased intracellular buffering
8
Q
B- Alanine effects
A
Increased muscle cell carnosine levels
9
Q
B-Alanine risks
A
Paraesthesia (tingling of the skin)
10
Q
Leucine benefits
A
stimulates protein synthesis
11
Q
Leucine effects
A
Stimulates mTOR, which increases the rate of muscle protein synthesis
12
Q
Leucine risks
A
little to no risk
13
Q
Creatine benefits
A
- Enhanced peak power production during intense exercise
- Improved recovery from high intensity exercise
- Enhanced muscle mass and strength
14
Q
Creatine effects
A
increased muscle PcR
15
Q
Creatine risks
A
safe to use and potentially positive effects on the brain
16
Q
Nitrate benefits
A
Increased delivery of O2 and nutrients to active skeletal muscle
17
Q
Nitrate effects
A
- Improved time to exhaustion
- Reduced O2 consumption
- Reduced systolic blood pressure
18
Q
Nitrate risks
A
adverse effects in people taking
19
Q
Caffeine benefits
A
stimulant (adenosine receptor antagonist)
20
Q
Caffeine effects
A
benefits for endurance and repeated high intensity performance
21
Q
Carnitine benefits
A
-Transports fatty acids from sarcoplasm to mitochondria
-Decreases fatty acid oxidation
-Buffering ability to reduce production of lactic acid
22
Q
Carnitine effects
A
Reduced muscle damage, enhanced muscle blood flow, increased muscle mass
23
Q
Carnitine risks
A
GI discomfort
24
Q
Stimulants- how they work
A
25
Stimulant risks
- death
- cardiac arrhythmia
- addiction
- side effects: nervousness, anxiety, aggression, insomnia
26
Anabolic steroid benefits
- increased recovery time
- reduced fat mass
- facilitation of recovery after exhaustive exercise
27
Anabolic steroid effects
- increased body mass
- increased total body potassium and nitrogen
- increased muscle size and strength
- decreased muscle fiber damage after exhaustive lifting
28
Anabolic steroid risks
children- small adult stature
men- excess estrogen (breast enlargement), testicular atrophy, reduced sperm count
women-disrupted menstruation/ovulation, development of masculine sex characteristics
29
Growth hormone benefits
-stimulation of protein, nucleic acid synthesis
- stimulation of bone growth
- stimulation of IGF-1 synthesis
- increase in FFA mobilization, decreased fat mass
- increase in blood glucose levels
- enhanced healing after injury
30
Growth Hormone risks
- acromegaly--> skin thickening
- enlargement of internal organs
- cardiomyopathy
- hypertension
- glucose intolerance, diabetes
31
Blood doping
any means by which red blood cell count increases
-Transfusion of red blood cells
- Infusions of artificial hemoglobin
- Use of EPO or EPO stimulating substances
32
Blood doping effects
- increased Vo2max (long term)
- enhanced endurance performance (short term)
33
Blood doping risks
- blood too viscous --> clotting
- blood matching complications
- exposure to bloodborne diseases
34
Moderate altitude
2000-3000m
- affects well being in unacclimated people
- performance and aerobic capacity decreased
35
High altitude
3000-5000m
- acute mountain sickness
- performance decreased
36
Extreme altitude
5500+
- severe hypoxic effects
37
Acute mountain sickness
reduced air pressure and lower oxygen levels
- headache
- nausea
- vomiting
- fatigue and weakness
- dizziness or lightheadedness
*stay well hydrated
38
Hypoxia
deficiency of oxygen reaching the body's tissues
-not enough oxygen in the blood
- shortness of breath
- rapid breathing
- rapid heart rate
39
Sea level and altitude PO2 differences
sea level- 159
altitude- 132, 122, 90, 53
40
Humidity at altitude
- cold air holds less water
- air at altitude is very cold and dry
- dry air = quick dehydration via skin and lungs
41
42
Air temperature at altitude
temperature decreases 1c per 150m ascent
43
Acute altitude exposure
- pulmonary ventilation increased immediately (rest and submaximal)
44
Acute altitude exposure- alkalosis
respiratory alkalosis = high blood pH
- oxyhemoglobin curve shifts left
- prevents further hypoxia-driven hyperventilation
45
Acute altitude exposure- O2 transport
decreased alveolar PO2 --> decreased O2 hemoglobin saturation
- oxyhemoglobin dissociation curve shifts left
- shape and shift of curve minimize desaturation
46
Acute altitude exposure- cadiovascualr system
-increased ventilation at altitude = hyperventilation
- cardiac output increases
47
Acute altitude exposure- metabolic
- basal metabolic rate increases
- increased anaerobic metabolism = increased lactic acid
48
Altitude exposure and performace
Vo2max decreases as altitude increases past 1500m
- atmospheric PO2 less than 131
- due to decreased arterial Po2 and Q max
- aerobic exercise performance affected most by hypoxic conditions at altitude
- anaerobic performance unaffected
49
Acclimation- pulmonary adaptations
increased ventilation at rest and during submaximal exercise
- resting ventilation rate 40% higher than at sea level
- submaximal rate 50% higher
50
Acclimation- cardiovascular
study of runners showed no major cardiovascular adaptions
- 2 months at altitude= more tolerant hypoxia
- no changs in aerobic capacity
51
52
Acclimation- muscle/metabolic
muscle function and structure changes
- decreased muscle mass due to weight loss
muscle metabolic potential decrease
- oxidative capacity decreased
53
Optimizing altitude performance
Live high, train low
54
Acute altitude mountain sickness
onset 6-48 after arrival
- headache, nausea/vomiting, dyspnea, insomnia
*low ventilatory response to altitude
*accumulation of Co2 acidosis
55
HAPE
high altitude pulmonary edema
- accumulation of fluid in the lungs air sacs and the surrounding tissues
- shortness of breath, cough
*supplemental oxygen
56
HACE
High altitude cerebral edema
- affects the brain and swelling of brain tissue due to fluid leakage and increased pressure within the skull
- confusion, ataxia
*supplemental oxygen
57
Microgravity- muscle changes
- decrease in type II fibers
- muscle atrophy due to decreased protein synthesis
- loss of muscle strength
- reduced muscle fiber capillary density
58
Microgravity- bone changes
lose bone mineral density
59
Microgravity- cardiovascular function
- body fluid shifts headwards
- reduced blood pressure
- reduced heart rate
- increased stroke volume initally
- decreased plasma volume
