Strength and Conditioning Exam 3 Flashcards
Bioenergetics
the flow of energy in biological system. the conversion of macronutrients into biologically usable forms of energy
Energy
-capacity to do work
Catabolism
- the BREAKDOWN of large molecules into smaller molecules
- releases energy
Anabolism
- the GROWTH/SYNTHESIS of arguer molecules from smaller molecules
- accomplished using the energy released from catabolic reactions
Metabolism
-the total of all the catabolic and anabolic reactions
ATP
- adenosine tri phosphate
- most useable form of energy
- stored in muscle
- replenished by energy systems
- chem to mech (actin pulling)
3 energy systems
-phosphagen system
(need and need now rapid regen of ATP)
-glycolosis
(not rapid, more bang for buck glucose regens ATP, makes lactate)
-oxidative (aerobic) system
(glucose/fat/protein, more source requires O2 slow)
What determines energy system used?
- Intensity
- Duration
Phosphagen System
- break CP and ADP in 1/2
- short term/ hi intensity ex
- CP cleaved by Creatine Kinase
- more CP in type 2
- driven by chem reactions
- takes time to replenish (Depletion)
Law of Mass Action
the concentrations of reactants or products (or both) in solution will drive direction of the reactions
Glycolosis
-breakdown of carbohydrates
-2 sources glycogen (muscle)/glucose(blood)
-reg by enz reactions
-vast source of E
FAST- anaerobic
SLOW- aerobic
Very important in long duration ex
Creates Lactate
Pyruvate 2 options
1 converted to lactate
-resynth faster, limited in duration activities
2 shuttles to mitochondria
-Krebs cycle, ATP is slower, energy return is greater, long duration (but slower energy)
Cori Cycle
-lactate can be transported in blood to liver, then converted to glucose
Factors influencing Glycolosis
Source -blood2 muscle3 Stimulation -concengrations of ADP, P, dec pH Inhibition -hi pH, atp, cp, citrate, free fatty acids Rate limiting enzyme -PFK
Lactate Threshold
- inc resistance on anaerobic mech
- marker of anaerobic thresh
- OBLA
- speed of mivm or % VO2max w/ specific blood lactate conc is observed or point where blood lactate conc. begins to inc above resting levels
Slow Glycolosis and Krebs Cycle
- Pyruvate to mitochonria converts to acetyl CoA and enters Krebs cycle
- NADH molecules molecules enter election transport system, resynthasize ATP
Oxidative Aerobic System
-primary source of ATP at res/low intensity
-primarly carb/fats
(krebs cycle/ citric acid cycle/ electron transport chain)
Fat Beta Oxidation
- we store some in music and is very good but it stores in adipose first
- trigylcerides broken down
Oxidative System
Protein -not sig source of E (slow) -broken to amino acids, convey to glue, pyruvate, or variance krebs cycle... Control of System -isocitrate dehyogena -stim by ADP -inhib ATP
Metabolism of Fat, Carb, and Protein
share common pathways. all reduced to acetyl Co a and enter Krebs cycle
E system rate of ATP production vs Capacity
Phosphagen Fast glycolisis Slow glycolosis Oxidaton of carbs Oxidation of fats and proteins Top > bottom = fastest to slowest and least to greatest
Intensity effect on system
Phosphagen-0-6 ext high phosphagen/ fast glyc-6-30 very high fast glycol-30-2 high fast gly/ox sys-2-3 mod ox sys >3 low intensity=speed
Exercise Economy
- measure of E cost of activity at given ex velocity
- improvement means improv in max aerobic power (VO2) and lactate thresh
- imp or long term adapt
- task specific
Designing an Aerobic Endurance Program Steps
1 ex mode 2 frequency 3 intensity 4 duration 5 progression
Why is ex intensity important?
determines energy system used
-most important factor in improving and maintaining aerobic power
using HR / RPE/ VO2max/ HRR to determine intensity
HR most common
RPE correllates w/ HR
HRR accounts for resting HR
VO2 max accurate
Proper progression rules for aerobic endurance program
- 10% wk
- intensity is important and should be monitored
LSD
- longer than race distance 30min-2hr
- lower intense than comp may be disadvantage w/ over training
Pace/ Tempo training
- intensity at or slightly above LT
- steady pace =20-30 min continuous at LT
- intermittent = series of shorter intervals w/ brief recovery
- LT adaptations
Interval Training
- ex intensity close to VO2 max 3-5 min intervals
- work rest 1:1
- best VO2 max adaptations
- difficult and taxing careful rx
- more time training close to VO2 max
Repetition training
- max intensity >VO2 max
- 30-90 sec or less
- work rest 1:5
- adapt w/ running speed, economy, most specific
Fartlek Training
- easy running `70-VO2 w/ hills or short fast bursts (85-90 VO2)
- can be adapted w/cycle/swim
- adapt Vo2, LT, running econ and fuel utilization
Aerobic w/sports season
OFF -long and low. grad increase PRE -inc inten, maintain or dec dur, incorporate all types of training IN -design around comp, low int, shot due POST -recover from season maintain suffuc fitness
Reverse Periodization
- for endurance events
- dec speed and inc volume
Cross Training
- mode of training different from normal sport
- maintain general conditioning
- great for inj or dying recovery from training cycle
Tapering
- attain peak performance at time of competition
- reduction in training volume and in ten prior to comp
- 2-4 wk before event
- submax HIT
- not reduce freq
Ergogenic aid
-any substance, mechanical aid, or training method that improves sport performance EX -creatine -shark skin -attitude
Drugs vs Supplement
-different regulations
-can be hard to define
DRUGS
-strictly regulated
-proven claims
SUPPLEMENT
-1994 claims no longer substantiated (for non med)
-only reg if signifigant risk of inj/ill
Anabolic Steroids “The Juice”
- synthetic male sex hormone (testosterone)
- anabolic and androgenic
- banned as criminal offence
Testosterone Effects
POSITIVE
-inc performance/strength/muscle mass
NEGATIVE
-psych changes/secondary sex char/ reduced ability to produce naturally
HGH effects
-tissue growth
-fat loss
-clinical uses (children /wt loss)
-limited research of efficacy
(anectodal)
inc muscl. perf
-gigantism
-acromegaly
-enlarged heart/intestines/bone
Testosterone precursors/prehormones
-indirectly increase test production by providing building blocks banned 2004
EFFECTS
-may have none
-anabolic but less potent than steroids
-may have greater physiological stress than steroids
Human Chorionic Gonadotropin
-HCG increases testicular testosterone production
Insulin
-inc protein synthesis w/side effect of hypoglycemia (cane fatal)
Erythropoietin
- inc RBC production
- inc aerobic metabolism/performance
- dangerous (clotting, BP, no thermoregulation, dehydration)
Beta Adrenergic Agonists
- inc lean mass dec stored fat
- limited research in humans
Beta blockers
- inhibits catacholamines from binding
- reduce stress response
- reduce anxiety and tremors during performance
Protein Derivitaves
Essential Amino Acids and HMB
- increase muscle synth
- inc hypertrophy and strength
- limited support w/ resistance trained
Creatine
- energy source short duration high intensity
- increase CP 20%
- HIT performance
- training supplement
- inc musc fluid and body mass
Stimulants
Caffeine/Citrus Aurantium/ Ephedrine
- caf = most used
- dec appetite
- inc metabolic rate
- on banned list CA
- E and Caf work together to imp aerobic perf
- may die
- banned
CV response to aerobic training
- Cardiac output (SVxHR)
- Stroke Volume inc
- HR in w/intensity
Respiratory response to aerobic training
- O2 uptake inc
- Mac O2 uptake
- Resting O2 uptake (MET 3.5 ml/kg/min)
SV
- end diastolic volume increased
- w/ ex sympathetic stim increases stroke volume
CV adaptations to Aerobic Ex
- inc max cardiac output
- inc efficiency (lower hr w/ same ex, greater reliance on SV not HR)
- inc capillary density
Respiratory Adaptations to Aerobic Ex
- Limited (spec to ex performed, originate from CV or NM systems)
- training adaptations during ex (tidal volume/ inc breathing freq/ inc VO2max)
Muscular Adaptations to aerobic ex
- more important than CV/CR for perf
- athlete to perform (more work/intensity w/ less O2, same work/Intensity w/ less resources
- aerobic capacity of trained musculature
Key point of aerobic endurance training results
- reduced BF
- inc VO2 max
- inc respiritory capacity
- lower blood lactate concentrations
- inc mitochond and cap density
- imp enzyme activity
Time course for aerobic training adaptations
- inc 5-30% from aerobic training
- early training 6-12 mo (imp VO2 max)
- long term 12+ mo (efficiency and lactic threshold)
Building a base and basic aerobic performance for HIT sports progression
- LSD can be detrimental b/c not spec
- interval w/short rest (cv system effective w/ aerobic power)
- Interval long rest (less change in aerobic power, greater change in muscular power)
Importance of Intensity in aerobic training programs
-intensity is most important factor in improving and maintaining aerobic power
Genetic potential
upper limit of possible performance
signs of aerobic endurance overtraining
- HR up or down/ irregular
- Biochemical incr level of creatine kinase, dec musc glycogen
- endocrine resp dec testosterone-cortisol ratio, dec GH, changes in catacolimines
My role in nutrition
- general advice
- refer
- watch for serious issues
RD vs nutritionist
RD -exact nutrition plan -usually clinical -degree in nutrition NUTRITIONIST -generic -no national governing body
Macronutrients
- protein
- carb
- fat
Protein
- contain amino acid and proteins-
- essential/nonessential
- complete/incomplete
Amino acid
- make up protein
- muscle growth/ repair
How much protein
normal=.36g per lb
strength training = 1.5 to 2 g /lb
Carbohydrates
-primary energy for athletic activities
(glycolosis fast and slow)
-blood sugar
-muscle glycogen
Fats/lipids
- largest storage
- important for building repair
- fat burning zone below 70%VO2 max
Weight loss General
- less cals in than out
- bmr, energy used for ex, EPOC
EPOC
excessive post exercise oxygen consumption
Iron
-make up hemoglobin and myoglobin
-major role in O2 transport and utilization of energy
DEFICIENT
-58% of women
-women at inc risk
Calcium
necessary for bone growth
Fluid Balance
- avg req is 1.9-2.6 L/day
- athletes sweating profusely for several hours ned extra 15 L (3-4 gal) to replace loss
Dehydration levels
1% inc core temp 2 deg
3-5% CV performance red
music power/ decision making/ musc strength
Basic dehydration guidelines
- thirst
- urine
- wtloss
Electrolyte and fluid replacement
ELEC
-lost in sweat are sodium chloride and potassium
FLUID
-goal to start ex in hydrated, avoid dehydration, and rehydrate after
Precompetition nutritional strategies
Purpose -povide fluid/E for ex Timing -3-4 h prior to event Practical Considerations -small usually food Carb Loading -3 days prior, inc glycogen 20-40%, enhance long term endurance
Postex nutritional strategies
Purpose -replenish losses/ build musc Timing -immediate ost What -hi GI foods (glyc) -protein/amino acids (muscle)
