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Strength and Conditioning > Strength and Conditioning Exam 3 > Flashcards

Strength and Conditioning Exam 3 Flashcards

1
Q

Bioenergetics

A

the flow of energy in biological system. the conversion of macronutrients into biologically usable forms of energy

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2
Q

Energy

A

-capacity to do work

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3
Q

Catabolism

A
  • the BREAKDOWN of large molecules into smaller molecules

- releases energy

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4
Q

Anabolism

A
  • the GROWTH/SYNTHESIS of arguer molecules from smaller molecules
  • accomplished using the energy released from catabolic reactions
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5
Q

Metabolism

A

-the total of all the catabolic and anabolic reactions

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6
Q

ATP

A
  • adenosine tri phosphate
  • most useable form of energy
  • stored in muscle
  • replenished by energy systems
  • chem to mech (actin pulling)
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7
Q

3 energy systems

A

-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)

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8
Q

What determines energy system used?

A
  • Intensity

- Duration

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9
Q

Phosphagen System

A
  • 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)
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10
Q

Law of Mass Action

A

the concentrations of reactants or products (or both) in solution will drive direction of the reactions

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11
Q

Glycolosis

A

-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

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12
Q

Pyruvate 2 options

A

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)

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13
Q

Cori Cycle

A

-lactate can be transported in blood to liver, then converted to glucose

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14
Q

Factors influencing Glycolosis

A 
Source
-blood2 muscle3
Stimulation
-concengrations of ADP, P, dec pH
Inhibition
-hi pH, atp, cp, citrate, free fatty acids
Rate limiting enzyme
-PFK
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15
Q

Lactate Threshold

A
  • 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
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16
Q

Slow Glycolosis and Krebs Cycle

A
  • Pyruvate to mitochonria converts to acetyl CoA and enters Krebs cycle
  • NADH molecules molecules enter election transport system, resynthasize ATP
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17
Q

Oxidative Aerobic System

A

-primary source of ATP at res/low intensity
-primarly carb/fats
(krebs cycle/ citric acid cycle/ electron transport chain)

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18
Q

Fat Beta Oxidation

A
  • we store some in music and is very good but it stores in adipose first
  • trigylcerides broken down
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19
Q

Oxidative System

A 
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
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20
Q

Metabolism of Fat, Carb, and Protein

A

share common pathways. all reduced to acetyl Co a and enter Krebs cycle

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21
Q

E system rate of ATP production vs Capacity

A 
Phosphagen
Fast glycolisis
Slow glycolosis
Oxidaton of carbs
Oxidation of fats and proteins
Top > bottom = fastest to slowest and least to greatest
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22
Q

Intensity effect on system

A 
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
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23
Q

Exercise Economy

A
  • 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
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24
Q

Designing an Aerobic Endurance Program Steps

A 
1 ex mode
2 frequency
3 intensity
4 duration
5 progression
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25
Q

Why is ex intensity important?

A

determines energy system used

-most important factor in improving and maintaining aerobic power

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26
Q

using HR / RPE/ VO2max/ HRR to determine intensity

A

HR most common
RPE correllates w/ HR
HRR accounts for resting HR
VO2 max accurate

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27
Q

Proper progression rules for aerobic endurance program

A
  • 10% wk

- intensity is important and should be monitored

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28
Q

LSD

A
  • longer than race distance 30min-2hr

- lower intense than comp may be disadvantage w/ over training

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29
Q

Pace/ Tempo training

A
  • intensity at or slightly above LT
  • steady pace =20-30 min continuous at LT
  • intermittent = series of shorter intervals w/ brief recovery
  • LT adaptations
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30
Q

Interval Training

A
  • 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
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31
Q

Repetition training

A
  • max intensity >VO2 max
  • 30-90 sec or less
  • work rest 1:5
  • adapt w/ running speed, economy, most specific
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32
Q

Fartlek Training

A
  • 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
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33
Q

Aerobic w/sports season

A 
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
34
Q

Reverse Periodization

A
  • for endurance events

- dec speed and inc volume

35
Q

Cross Training

A
  • mode of training different from normal sport
  • maintain general conditioning
  • great for inj or dying recovery from training cycle
36
Q

Tapering

A
  • 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
37
Q

Ergogenic aid

A 
-any substance, mechanical aid, or training method that improves sport performance
EX
-creatine
-shark skin
-attitude
38
Q

Drugs vs Supplement

A

-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

39
Q

Anabolic Steroids “The Juice”

A
  • synthetic male sex hormone (testosterone)
  • anabolic and androgenic
  • banned as criminal offence
40
Q

Testosterone Effects

A

POSITIVE
-inc performance/strength/muscle mass
NEGATIVE
-psych changes/secondary sex char/ reduced ability to produce naturally

41
Q

HGH effects

A

-tissue growth
-fat loss
-clinical uses (children /wt loss)
-limited research of efficacy
(anectodal)
inc muscl. perf
-gigantism
-acromegaly
-enlarged heart/intestines/bone

42
Q

Testosterone precursors/prehormones

A

-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

43
Q

Human Chorionic Gonadotropin

A

-HCG increases testicular testosterone production

44
Q

Insulin

A

-inc protein synthesis w/side effect of hypoglycemia (cane fatal)

45
Q

Erythropoietin

A
  • inc RBC production
  • inc aerobic metabolism/performance
  • dangerous (clotting, BP, no thermoregulation, dehydration)
46
Q

Beta Adrenergic Agonists

A
  • inc lean mass dec stored fat

- limited research in humans

47
Q

Beta blockers

A
  • inhibits catacholamines from binding
  • reduce stress response
  • reduce anxiety and tremors during performance
48
Q

Protein Derivitaves

A

Essential Amino Acids and HMB

  • increase muscle synth
  • inc hypertrophy and strength
  • limited support w/ resistance trained
49
Q

Creatine

A
  • energy source short duration high intensity
  • increase CP 20%
  • HIT performance
  • training supplement
  • inc musc fluid and body mass
50
Q

Stimulants

A

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
51
Q

CV response to aerobic training

A
  • Cardiac output (SVxHR)
  • Stroke Volume inc
  • HR in w/intensity
52
Q

Respiratory response to aerobic training

A
  • O2 uptake inc
  • Mac O2 uptake
  • Resting O2 uptake (MET 3.5 ml/kg/min)
53
Q

SV

A
  • end diastolic volume increased

- w/ ex sympathetic stim increases stroke volume

54
Q

CV adaptations to Aerobic Ex

A
  • inc max cardiac output
  • inc efficiency (lower hr w/ same ex, greater reliance on SV not HR)
  • inc capillary density
55
Q

Respiratory Adaptations to Aerobic Ex

A
  • Limited (spec to ex performed, originate from CV or NM systems)
  • training adaptations during ex (tidal volume/ inc breathing freq/ inc VO2max)
56
Q

Muscular Adaptations to aerobic ex

A
  • 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
57
Q

Key point of aerobic endurance training results

A
  • reduced BF
  • inc VO2 max
  • inc respiritory capacity
  • lower blood lactate concentrations
  • inc mitochond and cap density
  • imp enzyme activity
58
Q

Time course for aerobic training adaptations

A
  • inc 5-30% from aerobic training
  • early training 6-12 mo (imp VO2 max)
  • long term 12+ mo (efficiency and lactic threshold)
59
Q

Building a base and basic aerobic performance for HIT sports progression

A
  • 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)
60
Q

Importance of Intensity in aerobic training programs

A

-intensity is most important factor in improving and maintaining aerobic power

61
Q

Genetic potential

A

upper limit of possible performance

62
Q

signs of aerobic endurance overtraining

A
  • 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
63
Q

My role in nutrition

A
  • general advice
  • refer
  • watch for serious issues
64
Q

RD vs nutritionist

A 
RD
-exact nutrition plan
-usually clinical
-degree in nutrition
NUTRITIONIST
-generic
-no national governing body
65
Q

Macronutrients

A
  • protein
  • carb
  • fat
66
Q

Protein

A
  • contain amino acid and proteins-
  • essential/nonessential
  • complete/incomplete
67
Q

Amino acid

A
  • make up protein

- muscle growth/ repair

68
Q

How much protein

A

normal=.36g per lb

strength training = 1.5 to 2 g /lb

69
Q

Carbohydrates

A

-primary energy for athletic activities
(glycolosis fast and slow)
-blood sugar
-muscle glycogen

70
Q

Fats/lipids

A
  • largest storage
  • important for building repair
  • fat burning zone below 70%VO2 max
71
Q

Weight loss General

A
  • less cals in than out

- bmr, energy used for ex, EPOC

72
Q

EPOC

A

excessive post exercise oxygen consumption

73
Q

Iron

A

-make up hemoglobin and myoglobin
-major role in O2 transport and utilization of energy
DEFICIENT
-58% of women
-women at inc risk

74
Q

Calcium

A

necessary for bone growth

75
Q

Fluid Balance

A
  • 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

76
Q

Dehydration levels

A

1% inc core temp 2 deg
3-5% CV performance red
music power/ decision making/ musc strength

77
Q

Basic dehydration guidelines

A
  • thirst
  • urine
  • wtloss
78
Q

Electrolyte and fluid replacement

A

ELEC
-lost in sweat are sodium chloride and potassium
FLUID
-goal to start ex in hydrated, avoid dehydration, and rehydrate after

79
Q

Precompetition nutritional strategies

A 
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
80
Q

Postex nutritional strategies

A 
Purpose
-replenish losses/ build musc
Timing
-immediate ost
What
-hi GI foods (glyc)
-protein/amino acids (muscle)

Strength and Conditioning (3 decks)

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