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KNPE 452 > Unit 3 Exam > Flashcards

Unit 3 Exam Flashcards

1
Q

two mechanisms of strength gain

A

hypertrophy and atrophy

neural adaptations

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2
Q

which mechanisms are responsible for early gains in strength

A

neural adaptations (learning effect)

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3
Q

4 potential neural adaptions

A

synchronization of motor units
motor unit recruitment
motor nerve firing rates
removal of neural inhibition

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4
Q

2 additional neural factors

A

coactivation of antagonists and agonists

morphology of the neuromuscular junction

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5
Q

transient hypertrophy

A

occurs during or after a workout and disappears within hours

due to edema formation from plasma fluid

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6
Q

chronic hypertrophy

A

reflects an actual structural change in the muscles (long-term)

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7
Q

what type of training maximizes hypertrophy to induce muscle damage

A

eccentric training

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8
Q

the primary stimulus for chronic muscle hypertrophy

A

tension

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9
Q

recommended intensity for max hypertrophy

A

60% of 1RM

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10
Q

recommended intensity for muscular strength

A

50% of 1RM

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11
Q

how is muscle fiber hypertrophy accomplished

A

increase in # of myofilaments, # of myofibrils, sarcoplasm, and supporting connective tissue

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12
Q

current evidence for muscle fiber hyperplasia

A

unlikely in humans, but common in animals

only certain individuals under certain conditions

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13
Q

when does hypertrophy become a major factor contributing to strength gains

A

resistance training = increases protein synthesis

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14
Q

which muscle fiber type is most affected by immobilization

A

type I

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15
Q

what is the most common fiber type transition

A

type IIx to type IIa

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16
Q

how much protein is recommended immediately after resistance exercise

A

20-25g

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17
Q

daily RDA of protein to increase muscle mass

A

1.6g / kg of body mass

RDA is .8g / kg of body mass

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18
Q

resistance training for kids

A

safe under certain conditions

can gain both strength and mass

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19
Q

resistance training for the elderly

A

helps restore lost muscle mass
improves the quality of life and health
prevents falls
strengths due to neural adaptions

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20
Q

how does aerobic training influence the cardiovascular fick equation

A

increase VO2max = increase SVmax * HRmax * increase (a-v)O2 dif

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21
Q

how does aerobic training influence heart size

A

increases heart size

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22
Q

how does aerobic training influence SV

A

increase SV

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23
Q

how does aerobic training influence HR

A

max HR has no significant change
HR recovery is quicker
decrease resting HR

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24
Q

how does aerobic training influence cardiac output

A

untrained: 5 L/m rest; 20-25 L/m max
trained: 5 L/m rest; 40 L/m max

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25
Q

how does aerobic training influence blood flow to active and inactive muscles

A

increase capillary recruitment to active muscles

decrease blood flow to inactive muscles

26
Q

how does aerobic training influence total blood volume

A

prevents any decrease in venous return as a result of more blood in the capillaries
increase in total blood volume

27
Q

how does aerobic training influence blood pressure

A

decrease BP

28
Q

SV of a trained individual

A

resting: 100 mL
max: 200 mL

29
Q

cardiac output (Q) of a trained individual

A

resting: 5 L/m
max: 40 L/m

30
Q

(a-v)O2 difference of a trained individual

A

resting: 5mL/100mL blood
max: 15mL/100mL blood

31
Q

how does aerobic training influence pulmonary ventilation

A

decrease at submaximal

increase at max

32
Q

how does aerobic training influence (a-v)O2 difference

A

increase because of the increase in O2 extraction

33
Q

how does aerobic training influence fiber type

A

increase the size and # of type I fibers

34
Q

how does aerobic training influence capillary supply

A

increase # of capillaries

35
Q

how does aerobic training influence myoglobin

A

increase content by 75-80%

supports the increase of oxidative capacity

36
Q

how does aerobic training influence mitochondria

A

increase size and #

37
Q

how does aerobic training influence oxidative enzymes

A

increase activity with training

enhanced glycogen sparing

38
Q

how does aerobic training influence VO2 max

A

increase 20-25%

resting is unchanged

39
Q

how does aerobic training influence lactate threshold

A

increase to a higher % of VO2 max

decrease lactate production = increase lactate clearance

40
Q

how does aerobic training influence RER

A

increases dependency on fat, decrease dependency on glucose

41
Q

the gold standard for measuring anaerobic power

A

Wingate test

42
Q

which metabolic pathway is most susceptible to adaption with anaerobic training

A

ATP-PCr

43
Q

what limits exercise performance at altitude

A

reduced PO2

44
Q

at what altitudes can performance be restored by acclimatization

A

low altitude (500-2000m)

45
Q

how does O2% change with altitude

A

%O2 stays the same by PO2 decreases with an increase in altitude

46
Q

how does acute exposure to altitude influence ventilation

A 
increase ventilation (hyperventilation)
increases pH
47
Q

how does the pH change affect the oxyhemoglobin dissociation curve

A

shifts to the left

48
Q

how does altitude influence oxygen transport

A

decrease alveolar PO2 = decrease in hemoglobin saturation

= decrease gas exchange at the muscle

49
Q

how does acute altitude exposure influence plasma volume

A

short term decrease in plasma volume = increase in hematocrit

50
Q

how does acute altitude exposure influence RBC count

A

increase RBC after weeks or months

long term increase in hematocrit

51
Q

how does acute altitude exposure influence SV

A

decrease SV due to decrease plasma volume

52
Q

how does acute altitude exposure influence HR

A

decrease HRmax due to decrease SNS responsiveness

increase overall HR

53
Q

how does acute altitude exposure influence cardiac output

A

cardiac output increases

54
Q

how does acute altitude exposure influence (a-v)O2 difference

A

increased

55
Q

how does acute altitude exposure influence values for cardiac output, SV, and HR at the maximal level

A

everything is reduced at the maximal level

56
Q

average time to acclimatize to moderate altitude

A

3 weeks

57
Q

how does chronic exposure to altitude affect ventilation

A

increase ventilation at rest and during submaximal exercise

58
Q

how does chronic exposure to altitude affect hematocrit

A

increase RBC and hematocrit

59
Q

how does chronic exposure to altitude affect plasma volume

A

decreases then increase due to an increase in SV and Q

60
Q

how does chronic exposure to altitude affect muscle CSA

A

cross-sectional area decreases

decreases muscle mass due to weight loss

61
Q

how does chronic exposure to altitude affect the metabolic potential

A

decrease muscle metabolic potential
mitochondria and glycolytic enzymes decrease
oxidative capacity decrease

62
Q

what is the best strategy to use for altitude living and training

A

live high and train low, passive acclimation and training not compromised by low PO2

KNPE 452 (5 decks)

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