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Physiology of Exercise > Test Four > Flashcards

Test Four Flashcards

1
Q

how much heat production is increased during shivering

A

5%

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2
Q

WET relates to

A

temp as a result of humidity

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3
Q

acclimatization

A

adaptation over a long time period

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4
Q

heat loss must match

A

heat gain

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5
Q

what is the equation for body heat gain during exercise

A

heat produced- heat loss

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6
Q

what are the four principles of training

A

PROS, progression, overload, specificity and reversiblity

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7
Q

what are the differences in gender for heat tolerance

A

very small

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8
Q

Dry relates to

A

ambient temp

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9
Q

how much heat required to raise body temp

A

.83 kcal/kg

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10
Q

what are the adaptations during heat acclimation

A

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

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11
Q

acclimation

A

rapid adaptation to environmental change and tends to be artificial

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12
Q

what are the two forms of involuntary heat production

A

shivering and action of hormones

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13
Q

during radiation, how much heat is loss at rest

A

60%

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14
Q

what specificity mean

A

specific muscles involved, specific energy systems utilized, the way muscles move

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15
Q

what is the most important means of heat loss during exercise with evaporation

A

heat loss at rest

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16
Q

which system is more genetically determined

A

anaerobic

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17
Q

can you reach steady state in hot environment

A

no

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18
Q

what is conduction

A

heat loss due to contact with another surface

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19
Q

increase in body temp is directly related to

A

exercise intensity

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20
Q

training can only improve anaerobic how much

A

to a certain degree based on fast 2x fibers

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21
Q

what are the guidelines for dehydration

A

hydrate before performance, consume 150 -300 ml fluid every 15 to 20 min, ensure adequate rehydration, monitor urine color

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22
Q

higher humidity makes it harder to

A

offload heat

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23
Q

normal core temp is

A

37 degrees celsius

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24
Q

VO2 max increases how much with trained atheletes

A

3 to 5% but it is still an important difference

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25
Q

what else in body helps increase heat

A

muscle mass

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26
Q

what is the bodys thermostat

A

hypothalamus

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27
Q

what is required for evaporation

A

vapor pressure gradient between skin and air

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28
Q

what does SAID stand for

A

specific adaptations to imposed demands

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29
Q

what is voluntary heat production

A

exercise

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30
Q

what is the action of hormones during heat production

A

thyroxine(metabolism stimulating), catecholamines, “nonshivering” hormones

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31
Q

during hot environment what do you rule out

A

radiation and convection

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32
Q

heat shock proteins do what

A

protect cells from thermal injury

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33
Q

one liter of sweat results in how much heat loss in kcal

A

580

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34
Q

how to calculate mean skin temp

A

Tskin= (Tforehead+ chest+ forearm+thigh+calf+abdomen+back)/7

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35
Q

how do men and women respond to training systems

A

similar, exercise prescriptions should be individualized

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36
Q

purpose of warm up

A

increase cardiac output and blood flow to skeletal muscle, increase muscle temp and enzyme activity

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37
Q

what is the most important means of heat loss during exercise

A

evaporation

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38
Q

what is the ideal thermal gradient for the body compared to skin

A

around 4 degrees celsius and the core is warmer than the skin

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39
Q

what are two critical things with convection

A

velocity and density of medium

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40
Q

can exercise training in cool conditions promote heat acclimation

A

yes but the magnitude of the adaptation is less than training in hot/humid environment

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41
Q

how does higher net heat loss occur during intense exercise

A

consistent convective and radiant heat loss, higher evaporative heat loss (increased sweating)

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42
Q

palms and head lose how much heat

A

60%

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43
Q

three methods to training to improve aerobic power

A

interval training, long/slow distance, high intensity, continuous exercise

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44
Q

what are superior to water during rehydration

A

sports drinks

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45
Q

how much are mechanically efficient

A

20 to 30%

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46
Q

what is a big factor to how an individual responds to training

A

genetics

high vs low responders

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47
Q

what is a fever

A

increased body temp above normal

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48
Q

the posterior hypothalamus responds to decreased core temp by

A

shivering and increased NE release, decreased skin blood flow, either increasing heat production or decreasing heat loss

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49
Q

exercise performance is impaired in a hot environment because

A

heat related muscle fatigue, accelerated glycogen metabolism, increased free radical production, reduced muscle blood flow, high brain temp reduces neuromuscular dr

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50
Q

what are the four ways of heat loss

A

radiation, conduction, convection and evaporation

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51
Q

what is another method of heat gain that is also heat loss

A

radiation

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52
Q

what is convection

A

heat transferred to air or water, air particles touch you and take the heat away

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53
Q

what does your workout need

A

provide a significant stimulus that eclipses current abilities (progressive and overloads)

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54
Q

high relative humidity reduces

A

evaporative heat loss, lowers heat loss which increases body temp

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55
Q

where is the deep body temp measured

A

rectum, ear or esophagus

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56
Q

what are the mechanisms of heat loss during exercise

A

evaporation, convection and radiation

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57
Q

function of pyrogens

A

turn on “cold responses” and they change the set point of hypothalamus

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58
Q

heat produced that is not lost during exercise is stored where

A

in body tissues which helps raise body temp

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59
Q

core temp is proportional to

A

active muscle mass

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60
Q

increase sweat rate is due to

A

inability to lose heat

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61
Q

what does overload mean

A

increased capacity of a system in response to training above the level to which it is accustomed, ties in with progression

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62
Q

what is the thermal gradient from the body to skin during extreme cold

A

may be 20 degrees celsius and blood flow greatly reduced to skin

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63
Q

how much heat is lost at rest during evaporation

A

25%

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64
Q

evaporation rate depends on

A

temp and relative humidity (environment), convective currents around the body, amount of skin surface expose

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65
Q

what is another temp sensor

A

ingestible temperature sensor telemetry system

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66
Q

how much dehydration can impair performance

A

2% of body weight

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67
Q

what stimulate hypothalamus

A

temp of skin and core getting close together and the gradient is lost between the two

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68
Q

what happens with higher sweat rate

A

could lose 4-5L/hour and risk of dehydration

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69
Q

training improvements is always greater in individual with

A

lower initial fitness

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70
Q

GLOBe relates to

A

temp as a result of solar radiation

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71
Q

what happens if body core temp goes about 45 degrees

A

destroy proteins and enzymes and lead to death

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72
Q

how is the temp of the body throughout the day

A

always in flux

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73
Q

what is heat index

A

measure of body’s perception of how hot it feels

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74
Q

how do heat shock proteins protect cells from thermal injury

A

stabilizing and refolding damaged proteins

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75
Q

body temp during arm and leg exercise changes in a linear fashion in regards to

A

intensity

76
Q

VO2 max increases with how much in sedentary adults

A

50%

77
Q

what type of heat loss is voluntary

A

evaporation

78
Q

what is a fever due to

A

pyrogens

79
Q

what is the equation for heat required to raise body temp 1 degree celsius

A

specific heat x body mass

80
Q

during exercise, as ambient temp increases

A

heat production remains constant, lower convective and radiant heat loss, higher evaporation heat loss

81
Q

what can adjust the water intake during exercise

A

based on environmental conditions

82
Q

what type of fiber is more genetically determined

A

type 2

83
Q

purpose of cool down

A

return blood pulled in muscles to central circulation, bring HR down

84
Q

thermal even as exercise intensity increasees

A

heat production increases, linear increase in body temp, higher net heat loss

85
Q

VO2 max increases with how much in normal active subjects

A

10 to 20%

86
Q

heavier weight has more tissue to what

A

distribute heat

87
Q

training should be geared toward improving

A

VO2 max, lactate threshold, and running economy

88
Q

how much of energy expenditure appears as heat

A

70 to 80%

89
Q

what are pyrogens

A

proteins or toxins from bacteria

90
Q

what is radiation

A

transfer of heat via infrared rays

91
Q

how to find heat index

A

relative humidity added to air temp

92
Q

shift in hypothalamic set point is due to

A

fever

93
Q

which factor in wet bulb globe temp is most important

A

WET due to coefficient

94
Q

if you have the inability to lose heat what happens

A

higher core temp and risk of hyperthermia and heat injury

95
Q

what happens if body core temp goes below 34 degrees

A

may caused slowed metabolism and arrhythmias

96
Q

what is a way to warm up

A

dynamic stretching

97
Q

what is evaporation

A

heat from skin converts to water (sweat) to water vapor

98
Q

what is homeotherms

A

constant body temp

99
Q

heat acclimation reduces what

A

the risk of heat injury

100
Q

can you still thermoregulate in old age

A

yes

101
Q

decreased thermotolerance with age due to

A

deconditioning with age, lack of heat acclimatization, heat can put stress on heart/cardiovascular system

102
Q

heat production is either

A

voluntary or involuntary

103
Q

the anterior hypothalamus responds to increased core temp by what

A

commencement of sweating and increased blood flow, all deal with heat loss

104
Q

the enzymes and proteins destroyed by going above 45 degrees does what

A

ones related to ATP production and shutting down ATP production, no longer bioactive

105
Q

what does reversibility mean

A

when training is stopped, the training effect is quickly lost

106
Q

what are the purpose of training principles

A

training program should match the anaerobic and aerobic demands of the sport

107
Q

if ambient temp increases why lower convective and radiant heat loss

A

due to decreased skin to room temp gradient, reduced heat loss from convection is made up by evaporation

108
Q

VO2 max and improving it

A

blood flow and oxygen extraction/utilization

109
Q

lactate threshold and improving it

A

buffering capacity/ fat oxidation

110
Q

running economy and improving it

A

force production/ red blood cell mass

111
Q

best way to improve VO2

A

use interval and high intensity training

112
Q

how will lactate threshold improve

A

need to get to high intensity to reach lactate

113
Q

running economy can be improved by

A

technique and strength

114
Q

what is interval training

A

repeated exercise bouts separated by brief recovery periods

115
Q

the work interval in interval training should be

A

distance to be covered, intensity: 85-100% hr max, greater than 60 sec to improve VO2 max

116
Q

what should the rest interval be like during interval training

A

light activity such as walking, 1:1 ratio of work to rest

117
Q

number of interval sets and reps for interval training

A

depends on purpose of training and fitness level, for sport it should match sport/positional demands

118
Q

what is the VO2max and HRmax for long,slow duration exercise

A

57% VO2 max, 70% HR max or lower

119
Q

long slow distance training is based off of

A

the idea that training improvements are based on volume of training

120
Q

is more always better when it comes to long distance training

A

no, 1.5 hours a day is better than 3 hours

121
Q

high intensity exercise consists of

A

at or slightly above lactate threshold, 80 -100% VO2max

122
Q

how can you monitor intensity during high intensity continuous exercise

A

HR

123
Q

where on the VO2 max and intensity graph is where you start turning from fat to carbs

A

65%

124
Q

what is the sweet spot for the VO2 max and intensity graph

A

80 to 85% beyond this there is a decline bc you cant build up duration

125
Q

why do people skip the middle zone

A

mod intensity work is just intense enough to inflict damage so it slows down recovery but not intense enough to help increase VO2 max

126
Q

why not altitude train

A

lower training intensity at altitude may result in de-training

127
Q

what is the best plan with training and altitiude

A

live high, train low, spend rest time in altitude because increases RBC volume and O2 transport capacity of blood

128
Q

most injuries are a result of

A

over training

129
Q

what type of overtraining is there

A

short term, high intensity exercise and prolonged, low intensity exercise

130
Q

what is the 10% rule

A

increase intensity or duration less than or equal to 10% per week

131
Q

what are other injury risk factors

A

strength and flexibility imbalance, footwear, malalignment, poor running surface, disease

132
Q

how to improve ATP-PC system

A

short distance/work to use this system, short (5 to 10 sec)/ high intensity work intervals with 30 to 60 sec rest intervals

133
Q

how to improve glycolytic system

A

short (20 to 60 sec) high intensity work intervals

134
Q

what is isometric or static training

A

application of force without joint movement, great for rehab or attacking specific weak point during movement

135
Q

what is dynamic or isotonic training

A

includes variable exercise, Nautilius

136
Q

what is isokinetic training

A

exertion of force at constant speed, best for research and rehab

137
Q

what are the categories of strength training exercises

A

isometric, dynamic, isokinetic

138
Q

how to increase muscle mass

A

hypertrophy and hyperplasia

139
Q

what is hypertropy

A

increase muscle fiber diameter (increase protein deposit)

140
Q

what is responsible for most of the increase in muscle size

A

hyperplasia

141
Q

what are the general strength training principles

A

intensity, number of sets and reps, freq

142
Q

what is the general strength training principle for intensity

A

8 to 12 RM

143
Q

what is the general strength training principle for number of sets

A

2+ sets but not over 10

144
Q

what is the general strength training principle for frequency

A

2-4 days per week (beginner) or 4 to 6 days if using split routines

145
Q

what is periodization of strength training

A

systematic variation of volume and intensity over time

146
Q

periodization achieves optimal gain in

A

strength, power, motor, performance, and/or hypertrophy

147
Q

what is linear periodization

A

shift from high volume/low intensity to low volume/high intensity training

148
Q

which is better free weight or machines

A

similar outcomes

149
Q

argument for free weights

A

produce greater strength gains, greater movement variability and specificity, force control of balance and stabilization

150
Q

arguments against free weights

A

potential for injury, proper lifting tech required, spotters needed

151
Q

combining strength and endurance training leads to

A

lower gains in strength than strength training alone

152
Q

if doing both strength and endurance training what needs to happen

A

do them on opposite days to reduce fatigue but on same day strength first and endurance last

153
Q

which side is more affected strength or endurance

A

strength

154
Q

is there difference for men and women when it comes to short term strength training (neural)

A

no but men exhibit greater hypertrophy as a result of long term training

155
Q

what is the strength related capacity of the cross sectional area of muscle in men and women

A

3-4 kg of force per cm2 of muscle

156
Q

are men stronger than women

A

if man and woman untrained yes, 50% strong in upper body, 30% stronger in lower body

157
Q

when does DOMS appear

A

24 to 48 hours after exercise

158
Q

what happens during DOMS

A

due to microscopic tears in muscle fiber or connective tissue, results in cellular degradation and inflammatory response

159
Q

what type of exercises cause more damage to muscle

A

eccentric- stretch myosin head and pulls it apart

160
Q

how to avoid DOMS

A

slowly begin a specific exercise over 5 to 10 training sessions

161
Q

steps leading to DOMS

A

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

162
Q

what cause the pain after exercise

A

histamine and edema

163
Q

what type of histamines are using in inflammatory process of DOMS

A

prostaglandins/histamines

164
Q

when Ca2+ leaks out of SR what does it do

A

inhibits ATP production (peripheral fatigue), activates proteases which degrade contractile proteins

165
Q

what are proteases

A

break down protein

166
Q

what are the three theories for the repeated bout effect

A

neural, connective tissue and cellular theory

167
Q

what the is the neural theory

A

recruitment of larger number of muscle fibers, decrease the amount of force placed on one muscle fiber

168
Q

what is the connective tissue theory

A

increased connective tissue to protect muscle

169
Q

what is the cellular theory

A

synthesis of protective proteins (sarcomeres) within muscle fiber

170
Q

is there evidence to show that flexibility reduces injury

A

no

171
Q

stretching exercises will help improve

A

flexibility and efficiency of movement

172
Q

what are the two types of stretching

A

static and dynamic

173
Q

what is static stretching

A

continuously holding a stretch position, preferred technique bc less chance of injury or soreness, less muscle spindle activity

174
Q

what is dynamic stretching

A

ballistic stretching movements, active ROM/mobility using muscle contraction

175
Q

what is proprioceptive neuromuscular facilitation

A

preceding a static stretch with isometric contraction of muscle being stretched which stimulates golgi tendon organ

176
Q

off season conditioning is like

A

prevent fat gain, maintain muscular strength and endurance, maintain bone and ligament integrity, maintain skill level

177
Q

preseason conditioning is like

A

8 to 12 weeks prior to comp, increase to max the energy system used in particular sports, going to try to prevent injury

178
Q

in season conditioning is like

A

maintenance on fitness level, may incorporate periodized techniques, take volume down but keep intensity or move it up

179
Q

what are the common training mistakes

A

overtraining, undertraining, performing non specific exercise, failure to schedule a long term training plan, failure to taper before a performance

180
Q

what are symptoms of overtraining

A

elevated HR and blood lactate levels, loss in body weight, chronic fatigue, psychological staleness, multiple colds or sore throats, decrease in performane

181
Q

what symptom shows up first in overtraining

A

psychological staleness

182
Q

what symptom shows up last in overtraining

A

decrease in performance

183
Q

what is tapering

A

short term reduction in training load prior to competition

184
Q

purpose of tapering

A

allows muscles to resynthesize glycogen and heal from training induced damage

185
Q

what does tapering help

A

improves performance in both strength and endurance events

Physiology of Exercise (4 decks)

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