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Positive Psych > Physiology of Exercise > Flashcards

Physiology of Exercise Flashcards

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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

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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
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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
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4
Q

Bicarbonate benefits

A
  • increased blood pH and buffering capacity
  • delayed onset anaerobic fatigue
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5
Q

Bicarbonate effects

A
  • increased all out performance for 1-7 minutes
  • enhanced hydrogen ion removal from muscle fibers
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6
Q

Bicarbonate risks

A

-GI discomfort (bloating, comfort)
-Sodium citrate→ similar results without risks

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7
Q

B- Alanine benefits

A

Increased intracellular buffering

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8
Q

B- Alanine effects

A

Increased muscle cell carnosine levels

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9
Q

B-Alanine risks

A

Paraesthesia (tingling of the skin)

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10
Q

Leucine benefits

A

stimulates protein synthesis

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11
Q

Leucine effects

A

Stimulates mTOR, which increases the rate of muscle protein synthesis

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12
Q

Leucine risks

A

little to no risk

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13
Q

Creatine benefits

A
  • Enhanced peak power production during intense exercise
  • Improved recovery from high intensity exercise
  • Enhanced muscle mass and strength
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14
Q

Creatine effects

A

increased muscle PcR

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15
Q

Creatine risks

A

safe to use and potentially positive effects on the brain

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16
Q

Nitrate benefits

A

Increased delivery of O2 and nutrients to active skeletal muscle

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17
Q

Nitrate effects

A
  • Improved time to exhaustion
  • Reduced O2 consumption
  • Reduced systolic blood pressure
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18
Q

Nitrate risks

A

adverse effects in people taking

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19
Q

Caffeine benefits

A

stimulant (adenosine receptor antagonist)

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20
Q

Caffeine effects

A

benefits for endurance and repeated high intensity performance

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21
Q

Carnitine benefits

A

-Transports fatty acids from sarcoplasm to mitochondria
-Decreases fatty acid oxidation
-Buffering ability to reduce production of lactic acid

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22
Q

Carnitine effects

A

Reduced muscle damage, enhanced muscle blood flow, increased muscle mass

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23
Q

Carnitine risks

A

GI discomfort

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24
Q

Stimulants- how they work

A
25
Q

Stimulant risks

A
  • death
  • cardiac arrhythmia
  • addiction
  • side effects: nervousness, anxiety, aggression, insomnia
26
Q

Anabolic steroid benefits

A
  • increased recovery time
  • reduced fat mass
  • facilitation of recovery after exhaustive exercise
27
Q

Anabolic steroid effects

A
  • increased body mass
  • increased total body potassium and nitrogen
  • increased muscle size and strength
  • decreased muscle fiber damage after exhaustive lifting
28
Q

Anabolic steroid risks

A

children- small adult stature
men- excess estrogen (breast enlargement), testicular atrophy, reduced sperm count
women-disrupted menstruation/ovulation, development of masculine sex characteristics

29
Q

Growth hormone benefits

A

-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
Q

Growth Hormone risks

A
  • acromegaly–> skin thickening
  • enlargement of internal organs
  • cardiomyopathy
  • hypertension
  • glucose intolerance, diabetes
31
Q

Blood doping

A

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
Q

Blood doping effects

A
  • increased Vo2max (long term)
  • enhanced endurance performance (short term)
33
Q

Blood doping risks

A
  • blood too viscous –> clotting
  • blood matching complications
  • exposure to bloodborne diseases
34
Q

Moderate altitude

A

2000-3000m
- affects well being in unacclimated people
- performance and aerobic capacity decreased

35
Q

High altitude

A

3000-5000m
- acute mountain sickness
- performance decreased

36
Q

Extreme altitude

A

5500+
- severe hypoxic effects

37
Q

Acute mountain sickness

A

reduced air pressure and lower oxygen levels
- headache
- nausea
- vomiting
- fatigue and weakness
- dizziness or lightheadedness
*stay well hydrated

38
Q

Hypoxia

A

deficiency of oxygen reaching the body’s tissues
-not enough oxygen in the blood
- shortness of breath
- rapid breathing
- rapid heart rate

39
Q

Sea level and altitude PO2 differences

A

sea level- 159
altitude- 132, 122, 90, 53

40
Q

Humidity at altitude

A
  • cold air holds less water
  • air at altitude is very cold and dry
  • dry air = quick dehydration via skin and lungs
41
Q
A
42
Q

Air temperature at altitude

A

temperature decreases 1c per 150m ascent

43
Q

Acute altitude exposure

A
  • pulmonary ventilation increased immediately (rest and submaximal)
44
Q

Acute altitude exposure- alkalosis

A

respiratory alkalosis = high blood pH
- oxyhemoglobin curve shifts left
- prevents further hypoxia-driven hyperventilation

45
Q

Acute altitude exposure- O2 transport

A

decreased alveolar PO2 –> decreased O2 hemoglobin saturation
- oxyhemoglobin dissociation curve shifts left
- shape and shift of curve minimize desaturation

46
Q

Acute altitude exposure- cadiovascualr system

A

-increased ventilation at altitude = hyperventilation
- cardiac output increases

47
Q

Acute altitude exposure- metabolic

A
  • basal metabolic rate increases
  • increased anaerobic metabolism = increased lactic acid
48
Q

Altitude exposure and performace

A

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
Q

Acclimation- pulmonary adaptations

A

increased ventilation at rest and during submaximal exercise
- resting ventilation rate 40% higher than at sea level
- submaximal rate 50% higher

50
Q

Acclimation- cardiovascular

A

study of runners showed no major cardiovascular adaptions
- 2 months at altitude= more tolerant hypoxia
- no changs in aerobic capacity

51
Q
A
52
Q

Acclimation- muscle/metabolic

A

muscle function and structure changes
- decreased muscle mass due to weight loss
muscle metabolic potential decrease
- oxidative capacity decreased

53
Q

Optimizing altitude performance

A

Live high, train low

54
Q

Acute altitude mountain sickness

A

onset 6-48 after arrival
- headache, nausea/vomiting, dyspnea, insomnia

*low ventilatory response to altitude
*accumulation of Co2 acidosis

55
Q

HAPE

A

high altitude pulmonary edema
- accumulation of fluid in the lungs air sacs and the surrounding tissues
- shortness of breath, cough
*supplemental oxygen

56
Q

HACE

A

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
Q

Microgravity- muscle changes

A
  • decrease in type II fibers
  • muscle atrophy due to decreased protein synthesis
  • loss of muscle strength
  • reduced muscle fiber capillary density
58
Q

Microgravity- bone changes

A

lose bone mineral density

59
Q

Microgravity- cardiovascular function

A
  • body fluid shifts headwards
  • reduced blood pressure
  • reduced heart rate
  • increased stroke volume initally
  • decreased plasma volume

Positive Psych (5 decks)

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