Timing Flashcards
Who benefits most from considering exercise timing?
- Athletes
- Older Adults
- Recreational Exercisers
- Researchers & Trainers
Each group can leverage exercise timing for improved performance, health, and personalized training.
What is the role of the central clock in the brain?
Regulates hormones like cortisol and melatonin, core body temperature, and energy readiness.
The central clock is located in the hypothalamus and responds to light cues.
What factors influence the peripheral (skeletal muscle) clock?
- Eating
- Activity
- Temperature
These clocks are regulated by transcription factors such as BMAL-1 and CLOCK.
What are Clock Controlled Genes (CCGs)?
Genes that affect our circadian physiology, regulated by the skeletal muscle clocks.
They influence glucose metabolism, muscle function, and recovery.
How do hormonal and metabolic fluctuations vary throughout the day?
- Cortisol levels higher in the morning
- Glucose availability and growth hormone levels higher in the evening
- Norepinephrine levels amplified in the morning
These fluctuations can influence exercise performance at different times.
What is the difference in strength training effectiveness between morning and evening?
Strength gains are more effective in the evening with congruent testing and training times.
Findings are moderate due to variability across populations and exercise types.
Is there a significant difference in hypertrophy between morning and evening training?
No statistically significant difference in hypertrophy.
Studies show similar outcomes regardless of exercise timing.
What is the performance difference in endurance activities between morning and evening?
Approximately 6.9% faster in the evening.
This is attributed to greater energy contributions and physiological factors.
What metabolic advantages does morning exercise offer for older women?
May support weight management and reduce the risk of obesity.
A study found a 26% higher risk of obesity for those accumulating less activity before noon.
What recommendations are made for athletes regarding exercise timing?
Schedule training sessions in the late afternoon or evening to optimize performance.
Perform testing or competitions at the same time of day as training for best results.
What is the impact of anaerobic performance in the afternoon and evening?
Anaerobic performance is significantly higher, with cycling power 3% and jumping power 5-7% higher.
Linked to higher body temperature and better muscle function.
What are some research gaps identified in the study of exercise timing?
- Lack of diverse populations
- Uncontrolled confounding factors
- Limited exploration of mechanisms
- Need for research on specific populations and outcomes
Future studies should address these limitations to provide more comprehensive insights.
Fill in the blank: The central clock in the brain is located in the _______.
[hypothalamus]
True or False: Higher cortisol levels in the morning can support fat oxidation.
True
What are the regulatory proteins promoted by BMAL-1 and CLOCK?
- Period (PER)
- Cryptochrome (CRY)
These proteins can inhibit the CLOCK:BMAL1 complex.
What is recommended for individuals with metabolic health concerns regarding exercise timing?
Consider afternoon or evening exercise to improve glycemic control and lipid profiles.
This timing may help improve overall metabolic health.
