Test Four Flashcards
how much heat production is increased during shivering
5%
WET relates to
temp as a result of humidity
acclimatization
adaptation over a long time period
heat loss must match
heat gain
what is the equation for body heat gain during exercise
heat produced- heat loss
what are the four principles of training
PROS, progression, overload, specificity and reversiblity
what are the differences in gender for heat tolerance
very small
Dry relates to
ambient temp
how much heat required to raise body temp
.83 kcal/kg
what are the adaptations during heat acclimation
increased plasma volume, earlier onset of sweating and higher sweat rate, reduced sodium chloride loss in sweat, reduced skin blood flow, increased cellular heat shock proteins
acclimation
rapid adaptation to environmental change and tends to be artificial
what are the two forms of involuntary heat production
shivering and action of hormones
during radiation, how much heat is loss at rest
60%
what specificity mean
specific muscles involved, specific energy systems utilized, the way muscles move
what is the most important means of heat loss during exercise with evaporation
heat loss at rest
which system is more genetically determined
anaerobic
can you reach steady state in hot environment
no
what is conduction
heat loss due to contact with another surface
increase in body temp is directly related to
exercise intensity
training can only improve anaerobic how much
to a certain degree based on fast 2x fibers
what are the guidelines for dehydration
hydrate before performance, consume 150 -300 ml fluid every 15 to 20 min, ensure adequate rehydration, monitor urine color
higher humidity makes it harder to
offload heat
normal core temp is
37 degrees celsius
VO2 max increases how much with trained atheletes
3 to 5% but it is still an important difference
what else in body helps increase heat
muscle mass
what is the bodys thermostat
hypothalamus
what is required for evaporation
vapor pressure gradient between skin and air
what does SAID stand for
specific adaptations to imposed demands
what is voluntary heat production
exercise
what is the action of hormones during heat production
thyroxine(metabolism stimulating), catecholamines, “nonshivering” hormones
during hot environment what do you rule out
radiation and convection
heat shock proteins do what
protect cells from thermal injury
one liter of sweat results in how much heat loss in kcal
580
how to calculate mean skin temp
Tskin= (Tforehead+ chest+ forearm+thigh+calf+abdomen+back)/7
how do men and women respond to training systems
similar, exercise prescriptions should be individualized
purpose of warm up
increase cardiac output and blood flow to skeletal muscle, increase muscle temp and enzyme activity
what is the most important means of heat loss during exercise
evaporation
what is the ideal thermal gradient for the body compared to skin
around 4 degrees celsius and the core is warmer than the skin
what are two critical things with convection
velocity and density of medium
can exercise training in cool conditions promote heat acclimation
yes but the magnitude of the adaptation is less than training in hot/humid environment
how does higher net heat loss occur during intense exercise
consistent convective and radiant heat loss, higher evaporative heat loss (increased sweating)
palms and head lose how much heat
60%
three methods to training to improve aerobic power
interval training, long/slow distance, high intensity, continuous exercise
what are superior to water during rehydration
sports drinks
how much are mechanically efficient
20 to 30%
what is a big factor to how an individual responds to training
genetics
high vs low responders
what is a fever
increased body temp above normal
the posterior hypothalamus responds to decreased core temp by
shivering and increased NE release, decreased skin blood flow, either increasing heat production or decreasing heat loss
exercise performance is impaired in a hot environment because
heat related muscle fatigue, accelerated glycogen metabolism, increased free radical production, reduced muscle blood flow, high brain temp reduces neuromuscular dr
what are the four ways of heat loss
radiation, conduction, convection and evaporation
what is another method of heat gain that is also heat loss
radiation
what is convection
heat transferred to air or water, air particles touch you and take the heat away
what does your workout need
provide a significant stimulus that eclipses current abilities (progressive and overloads)
high relative humidity reduces
evaporative heat loss, lowers heat loss which increases body temp
where is the deep body temp measured
rectum, ear or esophagus
what are the mechanisms of heat loss during exercise
evaporation, convection and radiation
function of pyrogens
turn on “cold responses” and they change the set point of hypothalamus
heat produced that is not lost during exercise is stored where
in body tissues which helps raise body temp
core temp is proportional to
active muscle mass
increase sweat rate is due to
inability to lose heat
what does overload mean
increased capacity of a system in response to training above the level to which it is accustomed, ties in with progression
what is the thermal gradient from the body to skin during extreme cold
may be 20 degrees celsius and blood flow greatly reduced to skin
how much heat is lost at rest during evaporation
25%
evaporation rate depends on
temp and relative humidity (environment), convective currents around the body, amount of skin surface expose
what is another temp sensor
ingestible temperature sensor telemetry system
how much dehydration can impair performance
2% of body weight
what stimulate hypothalamus
temp of skin and core getting close together and the gradient is lost between the two
what happens with higher sweat rate
could lose 4-5L/hour and risk of dehydration
training improvements is always greater in individual with
lower initial fitness
GLOBe relates to
temp as a result of solar radiation
what happens if body core temp goes about 45 degrees
destroy proteins and enzymes and lead to death
how is the temp of the body throughout the day
always in flux
what is heat index
measure of body’s perception of how hot it feels
how do heat shock proteins protect cells from thermal injury
stabilizing and refolding damaged proteins
body temp during arm and leg exercise changes in a linear fashion in regards to
intensity
VO2 max increases with how much in sedentary adults
50%
what type of heat loss is voluntary
evaporation
what is a fever due to
pyrogens
what is the equation for heat required to raise body temp 1 degree celsius
specific heat x body mass
during exercise, as ambient temp increases
heat production remains constant, lower convective and radiant heat loss, higher evaporation heat loss
what can adjust the water intake during exercise
based on environmental conditions
what type of fiber is more genetically determined
type 2
purpose of cool down
return blood pulled in muscles to central circulation, bring HR down
thermal even as exercise intensity increasees
heat production increases, linear increase in body temp, higher net heat loss
VO2 max increases with how much in normal active subjects
10 to 20%
heavier weight has more tissue to what
distribute heat
training should be geared toward improving
VO2 max, lactate threshold, and running economy
how much of energy expenditure appears as heat
70 to 80%
what are pyrogens
proteins or toxins from bacteria
what is radiation
transfer of heat via infrared rays
how to find heat index
relative humidity added to air temp
shift in hypothalamic set point is due to
fever
which factor in wet bulb globe temp is most important
WET due to coefficient
if you have the inability to lose heat what happens
higher core temp and risk of hyperthermia and heat injury
what happens if body core temp goes below 34 degrees
may caused slowed metabolism and arrhythmias
what is a way to warm up
dynamic stretching
what is evaporation
heat from skin converts to water (sweat) to water vapor
what is homeotherms
constant body temp
heat acclimation reduces what
the risk of heat injury
can you still thermoregulate in old age
yes
decreased thermotolerance with age due to
deconditioning with age, lack of heat acclimatization, heat can put stress on heart/cardiovascular system
heat production is either
voluntary or involuntary
the anterior hypothalamus responds to increased core temp by what
commencement of sweating and increased blood flow, all deal with heat loss
the enzymes and proteins destroyed by going above 45 degrees does what
ones related to ATP production and shutting down ATP production, no longer bioactive
what does reversibility mean
when training is stopped, the training effect is quickly lost
what are the purpose of training principles
training program should match the anaerobic and aerobic demands of the sport
if ambient temp increases why lower convective and radiant heat loss
due to decreased skin to room temp gradient, reduced heat loss from convection is made up by evaporation
VO2 max and improving it
blood flow and oxygen extraction/utilization
lactate threshold and improving it
buffering capacity/ fat oxidation
running economy and improving it
force production/ red blood cell mass
best way to improve VO2
use interval and high intensity training
how will lactate threshold improve
need to get to high intensity to reach lactate
running economy can be improved by
technique and strength
what is interval training
repeated exercise bouts separated by brief recovery periods
the work interval in interval training should be
distance to be covered, intensity: 85-100% hr max, greater than 60 sec to improve VO2 max
what should the rest interval be like during interval training
light activity such as walking, 1:1 ratio of work to rest
number of interval sets and reps for interval training
depends on purpose of training and fitness level, for sport it should match sport/positional demands
what is the VO2max and HRmax for long,slow duration exercise
57% VO2 max, 70% HR max or lower
long slow distance training is based off of
the idea that training improvements are based on volume of training
is more always better when it comes to long distance training
no, 1.5 hours a day is better than 3 hours
high intensity exercise consists of
at or slightly above lactate threshold, 80 -100% VO2max
how can you monitor intensity during high intensity continuous exercise
HR
where on the VO2 max and intensity graph is where you start turning from fat to carbs
65%
what is the sweet spot for the VO2 max and intensity graph
80 to 85% beyond this there is a decline bc you cant build up duration
why do people skip the middle zone
mod intensity work is just intense enough to inflict damage so it slows down recovery but not intense enough to help increase VO2 max
why not altitude train
lower training intensity at altitude may result in de-training
what is the best plan with training and altitiude
live high, train low, spend rest time in altitude because increases RBC volume and O2 transport capacity of blood
most injuries are a result of
over training
what type of overtraining is there
short term, high intensity exercise and prolonged, low intensity exercise
what is the 10% rule
increase intensity or duration less than or equal to 10% per week
what are other injury risk factors
strength and flexibility imbalance, footwear, malalignment, poor running surface, disease
how to improve ATP-PC system
short distance/work to use this system, short (5 to 10 sec)/ high intensity work intervals with 30 to 60 sec rest intervals
how to improve glycolytic system
short (20 to 60 sec) high intensity work intervals
what is isometric or static training
application of force without joint movement, great for rehab or attacking specific weak point during movement
what is dynamic or isotonic training
includes variable exercise, Nautilius
what is isokinetic training
exertion of force at constant speed, best for research and rehab
what are the categories of strength training exercises
isometric, dynamic, isokinetic
how to increase muscle mass
hypertrophy and hyperplasia
what is hypertropy
increase muscle fiber diameter (increase protein deposit)
what is responsible for most of the increase in muscle size
hyperplasia
what are the general strength training principles
intensity, number of sets and reps, freq
what is the general strength training principle for intensity
8 to 12 RM
what is the general strength training principle for number of sets
2+ sets but not over 10
what is the general strength training principle for frequency
2-4 days per week (beginner) or 4 to 6 days if using split routines
what is periodization of strength training
systematic variation of volume and intensity over time
periodization achieves optimal gain in
strength, power, motor, performance, and/or hypertrophy
what is linear periodization
shift from high volume/low intensity to low volume/high intensity training
which is better free weight or machines
similar outcomes
argument for free weights
produce greater strength gains, greater movement variability and specificity, force control of balance and stabilization
arguments against free weights
potential for injury, proper lifting tech required, spotters needed
combining strength and endurance training leads to
lower gains in strength than strength training alone
if doing both strength and endurance training what needs to happen
do them on opposite days to reduce fatigue but on same day strength first and endurance last
which side is more affected strength or endurance
strength
is there difference for men and women when it comes to short term strength training (neural)
no but men exhibit greater hypertrophy as a result of long term training
what is the strength related capacity of the cross sectional area of muscle in men and women
3-4 kg of force per cm2 of muscle
are men stronger than women
if man and woman untrained yes, 50% strong in upper body, 30% stronger in lower body
when does DOMS appear
24 to 48 hours after exercise
what happens during DOMS
due to microscopic tears in muscle fiber or connective tissue, results in cellular degradation and inflammatory response
what type of exercises cause more damage to muscle
eccentric- stretch myosin head and pulls it apart
how to avoid DOMS
slowly begin a specific exercise over 5 to 10 training sessions
steps leading to DOMS
strenuous muscle contraction results in muscle damage, membrane damage occurs, Ca2+ leaks out of SR and collects in mitochondria, results in inflammatory response, edema and histamines stimulate pain receptors
what cause the pain after exercise
histamine and edema
what type of histamines are using in inflammatory process of DOMS
prostaglandins/histamines
when Ca2+ leaks out of SR what does it do
inhibits ATP production (peripheral fatigue), activates proteases which degrade contractile proteins
what are proteases
break down protein
what are the three theories for the repeated bout effect
neural, connective tissue and cellular theory
what the is the neural theory
recruitment of larger number of muscle fibers, decrease the amount of force placed on one muscle fiber
what is the connective tissue theory
increased connective tissue to protect muscle
what is the cellular theory
synthesis of protective proteins (sarcomeres) within muscle fiber
is there evidence to show that flexibility reduces injury
no
stretching exercises will help improve
flexibility and efficiency of movement
what are the two types of stretching
static and dynamic
what is static stretching
continuously holding a stretch position, preferred technique bc less chance of injury or soreness, less muscle spindle activity
what is dynamic stretching
ballistic stretching movements, active ROM/mobility using muscle contraction
what is proprioceptive neuromuscular facilitation
preceding a static stretch with isometric contraction of muscle being stretched which stimulates golgi tendon organ
off season conditioning is like
prevent fat gain, maintain muscular strength and endurance, maintain bone and ligament integrity, maintain skill level
preseason conditioning is like
8 to 12 weeks prior to comp, increase to max the energy system used in particular sports, going to try to prevent injury
in season conditioning is like
maintenance on fitness level, may incorporate periodized techniques, take volume down but keep intensity or move it up
what are the common training mistakes
overtraining, undertraining, performing non specific exercise, failure to schedule a long term training plan, failure to taper before a performance
what are symptoms of overtraining
elevated HR and blood lactate levels, loss in body weight, chronic fatigue, psychological staleness, multiple colds or sore throats, decrease in performane
what symptom shows up first in overtraining
psychological staleness
what symptom shows up last in overtraining
decrease in performance
what is tapering
short term reduction in training load prior to competition
purpose of tapering
allows muscles to resynthesize glycogen and heal from training induced damage
what does tapering help
improves performance in both strength and endurance events
