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Question 1

in an experiment, which did the best,

Answer 1

diets consisting of only carbs, only protein, and a mixture of both

Question 2

in classic glycogen loading, what is day 1

Answer 2

Day 1: exhaustive exercise

Question 3

in classic glycogen loading, what is day 2 and 3

Answer 3

carb free diet

Question 4

in classic glycogen loading, what is day 4,5 and 6

Answer 4

glycogen loading

Question 5

in classic glycogen loading, what is day 7

Answer 5

the day of testing with exercise

Question 6

modified glycogen test

Answer 6

only 3 days of glycogen loading and no exhaustive exercise or carb free days

Question 7

people who exercise daily should get what percent of their diet from carbs

Answer 7

60-65%

Question 8

for glycogen resynthesis, a person should..

Answer 8

eat foods high on the glycemic index (aka high sugars) best for results
–eat within 30 minutes of end of workout

Question 9

glycogen synthasis peaks when

Answer 9

immediately after exercise

Question 10

how many carbs should a person eat after exercise for ideal glycogen synthasis

Answer 10

30-40 grams

Question 11

glycemic index

Answer 11

a measure of how quickly blood sugar levels (i.e. levels of glucose in the blood) rise after eating a particular type of food.

Question 12

high on the list of glycemic index is

Answer 12

i. High on list: foods high in refined sugars
a. Sucrose
b. Glucose
c. White bread
d. Rice
e. potatoes

Question 13

medium on the list of glycemic index is

Answer 13

ii. Medium of list: foods high in fibers
a. Fruits/fruit juices
b. Vegetables
c. Whole grains

Question 14

low on the list of glycemic index is what

Answer 14

iii. Low on list: legumes
a. Milk
b. Fructose

Question 15

a person with 400 grams glycogen has what in the muscle and what in the liver

Answer 15

a. 350gms are in the muscle, and 50gms are in the liver

Question 16

what is RDA

Answer 16

recommended dietary allowances

Question 17

for normal person protein RDA is

Answer 17

.8 gram per kilogram a day

Question 18

for strength and power athletes, what is protein RDA

Answer 18

iv. Strength/power athletes: 1-2gms/kg protein

Question 19

for endurance athletes what is protein RDA

Answer 19

1-1.5 grams per kilogram a day

Question 20

whey. protein to carb ratio

Answer 20

vi. Whey and CHO = 1:4 ratio
a. Do in order to maximize protein anabolism post-workout
b. Carbs stimulate insulin, which helps protein be taken up by cells
c. Whey is found in milk

Question 21

eating prior to exercise, negative effect?

Answer 21

i. A study comparing eating a solid meal versus eating a liquid meal (ex: Ensure) found that they were not any signs of GI tract disturbance with exercise

Question 22

anabolic drugs

Answer 22

promote the growth of tissue, muscle
anabolic steroids, beta 2 agonists, HGH,

most abused drugs because of extra muscle benefit, mimic testosterone,

they decrease catabolic reactions (endurance athletes benefit by preventing from tissue breaking down from long term exercise, it increase red blood cells), has side effects (liver toxicity, abnormal effects in the heart, caused by when , how long, and multiple ones called stacking) not everyone is prone to these side effects,

Question 23

anabolic steroids

Answer 23

mimic testosterone, most potent anabolics available.
potential damage to liver and heart

androgenic, male characteristics in women

Question 24

beta 2 agonists

Answer 24

clenbuterol
decrease fat and potentially increase ffm muscle
stimulates epinephrine

used for treatment of obstructive pulmonary disorders, bronchia passageways close down, this drug dilates them

o High dosages of oral drugs have anabolic drugs, Clenbuterol is a potent lypolytic drug, used as a cutting agent, popular with bodybuilders, caused fat to decrease and tones it, taken in high amounts in animal industry to increase fat free mass, illegal in the U.S. except with veterinarians, if you were tested for clenbuterol and prove you never took the drug you would still be guilty if its in there its in there, not potent anabolic agent, its inexpensive, popular because its oral and cheap and easily sold online, side effects are high blood pressure muscle tremors and high heart rate, if someone has a specific problem they can make a petition to take the drug they need aka Asthma, Wada’s petitions: people can consume a drug orally or injected and they wont be able to detect it so it’s a way to get around the WADA system.

Question 25

first steroid developed

Answer 25

Dianabol, athletes after 1960 began to start juicing, First group was Venice Beach Bodybuilders, then the first Team was the San Diego Chargers because of the strength coaches

Question 26

HGH

Answer 26

main effect is bone growth and to a degree tissue, HGH doesn’t have the best anabolic effect, it has a potent lypolitic effect (decreases fat), Endogenous (what you produce inside), Exogenous (what you take from the outside), some people suffer from excessive HGH (acromagly) they are giants, large mandibles, and jaw: used clinically if kids have slow growth spurt, if an adult gets it they cant grow, people with acromyglia dye young due to cardiovascular problems, its expensive, it is very difficult to detect, athletes can challenge such testing in court of law. big in baseball

Question 27

testosterone precursors

Answer 27

a. DHEA (minimal effectiveness): is a precursor to androstenedione (aka "andro"), where an increase in andro increases the amount of testosterone produced a. causes the body to increase its production of testosterone b. Increases levels of blood lipids and fatty acids c. Also increases female characteristics because testosterone produces a small amount of estradiol (precursor to estrogen) o Anabolic steroids (best, for muscle mass, and most potent anabolic agents) o HGH and Beta 2 Agonists (to some degree have anabolic effect, stronger lypolitic effect) o Test Precursors (Andro very mild anabolic effect and limited effect/function as in ergogenic aid) Popular during mcguire (he said he got big with andro and creatine), androtestendonic (Andro) and DHEA(no anabolic effect at all), this stimulates the production of testosterone, cholesterol converted to DHEA and then to Andro then to testosterone (cascade effect), cholesterol the precursor, studies show abut Andro: nothing happened! What happened though is that it caused test prod but most of it changed automatically to estradiol which in the long term could of caused female characteristics and so it also increased of LDL and Triglycerides and these are abnormal blood lipids called arthrogenic substances that cause heart problems. It used to be in OTC for cheap, Mcguire did not get big on Andro neither in creatine,

Question 28

beta agonists

Answer 28

beta blockers a. Decreases the effect of epinephrine b. Reduces oxygen requirement for the heart c. Slows down rate of contractions of heart, rate of breathing, decreases hand tremors a. Was initially created for heart patients to treat cardiomyopathy b. Taken by golfers, archery, and target shooting i. Illegal to take only with these sports

Question 29

diuretics

Answer 29

o Increases urine volume so water loss, alcohol and caffeine are diuretics, one could drop liters of water in little time, benefits people in the sports of weight related, is one of the most abused drugs, Urine is tested a lot, caffeine used to be illegal, if you increase the volume of urine and dilute the drugs taken in, diuretic is a method to beat drugs, even in business workers are tested for drug use, yellow urine = urea in it.

Question 30

EPO erythropoietin

Answer 30

i. EPO is a hormone produced by the kidneys with a decrease in oxygen, causing red blood cells (RBCs) to be produced a. Used to be used to treat anemia ii. Leads to an increase in levels of hemoglobin a. Good with aerobic exercise b. Most abused by cross-country skiiers blood doping illegal at all levels of competition form of blood doping Commercially synthesized in 1980s, Causes bone marrow to increase red blood cells → increases oxygen, Increases aerobic capacity, made for anemia

Question 31

caffeine

Answer 31

i. Increases FFA levels in the blood (good with long term exercise) ii. Decreases perception of fatigue iii. To break NCAA rules would have to have 6 cups of coffee in an hour and a half large doses it increased the endurance, increases the fuel in the blood increases free fatty acid mobilization, people could pedal 30-40min longer, taken around 300mg of caffeine (3 ½ or four cups of coffee), no ergogenic effects from drinking coffee may have inhibiting effect but (caffeine pills have the beneficial effect), 6 large cups of coffee in a period 1-2 hour period to be considered banned, 2006 – taken off ban list by WADA because they didn’t want recreational coffee drinkers to be penalized, WATCHING → they test and if they see high flow of caffeine they can see caffeine amount in urine, banned at the NCAA, not banned at WADA. Pseudoephedrine common ingredient in allergy medicines. Pseudoephedrine is legal now.

Question 32

for ncaa how much caffeinie

Answer 32

6 cups in one hour

Question 33

Sodium Bicarbonate

Answer 33

o Alkaline buffer, Lactic acid causes pH in cell to drop; leads to fatigue, 7 neural and above is alkaline and below 7 is acid, normal cell ph is around 7.0 normal ph is 7.2 to 7.4, when cellular ph is dropped to 6 fatigue occurs so no muscle contraction, taken prior to exercise – raise cell pH to 7.5; pH then only dropped to 7.0, so fatigue is not induced and one can maintain intensity level of anaerobic exercise, many people develop GI problems, normal dose: ~300 mg/kg of body weight (a 70kilogram takes 21 grams), take ~90 minutes before exercise, 50-60% studies have found ergogenic effects, not banned by WADA, NCAA, etc. because it’s “found in medicine cabinets”, Good for anaerobic exercise Results: 400m: decrease time by 1-2 seconds, 800m: decrease time by 2-3 seconds (for trained athletes)

Question 34

creatine

Answer 34

d. Creatine i. Legal at all levels of competition ii. Found naturally in beef, pork, and salmon iii. Conclusions about creatine monohydrate: a. 4 to 5gms about 4-5x's/day for 2 weeks: a. Will increase CP in muscle by about 30% i. Normally only have 10-20calories of it, so it would add about 6 calories b. Conclusion: is NOT a significant amount with all exercises c. MIGHT have some anabolic effects d. Good with strength, power, and speed in competition a. Best with weight lifting and short durations on a bike b. With running: it MIGHT help but there's no proof (adds water weight)

Question 35

Stimulants

Answer 35

amphetamines, epinephrine i. Amphetamines can lead to a decrease in fear ii. Used to decrease sensation of fatigue o Increase threshold (increases probability of injury) o No scientific evidence of increased ergogenic effect

Question 36

narcotics

Answer 36

pot, opium, nno benefit, ergolytic

Question 37

i. Upper respiratory tract

Answer 37

consists of the mouth, nose, and brachial tract (bronchial tube and trachea) a. Ventilation (aka breathing) b. Heats incoming air a. Cold air causes constriction and makes it harder to breath c. Adds moisture to incoming air a. With low humidity mouth becomes dry because mucus membranes run out of water d. Filtration to remove pollutants and particle matter in air

Question 38

ii. Lower respiratory tract:

Answer 38

consists of the alveolar sacs and ducts | a. Is where gas exchange occurs

Question 39

i. Anatomical dead space

Answer 39

Area where no gas exchange occurs • Must overcome this space when breathing • ADS - 1 lb = 1 mL DS ALL OF UPPER RESP TRACT

Question 40

ii. Physiological dead space

Answer 40

ads + dead part of lower resp tract

Question 41

i. Vital capacity

Answer 41

max volume of air expired after max inspiration a. 80% of total air volume b. Functional part of the lungs

Question 42

ii. Residual lung volume (RLV

Answer 42

ii. Residual lung volume (RLV): volume of air remaining in lungs after max expiration a. Non-functional part of lungs b. 20% of total air volume

Question 43

iii. Total Lung Capacity

Answer 43

(TLC): VC + RLC iv. Height is the most important factor in determining lung size v. Ex: if you have 5 L of lung space, 4 L=VC and 1 L=RLV vi. With age, VC decreases and RLV increases

Question 44

in rest, breathing is

Answer 44

a passive maneuver meaning diaphragm relaxes volume decreases pressure increases air is pushed out.

Question 45

in mild exercise breathing is

Answer 45

external intercostals pulls ribs and out and make increases the volume and pressure decreases and air comes in and so in expiration intern costals relax and air is pushed out.

Question 46

in heavy exercise breathing

Answer 46

: diaphragm, scalene in the chest, the trapezoids (neck), and external intercostals pull muscles and during expiration you have active muscular contraction from abs (rectus abdomis) pushing inwards and internal intercostals actively pushing the chest in

Question 47

pain in the sides while exercising

Answer 47

Because people who are untrained only use the diaphragm and the other muscles are not in shape. With more training the pain will go away

Question 48

Pulmonary disorders

Answer 48

2 categories, restrictive and obstructive Restrictive diseases – when the lung volumes (VC) is much lower than expected; for a person in my age group may have 50% but 80% is unusually lower: Emphysema – alveoli looses their elasticity and reduces and reduces VC until not oxygen comes in to the blood and person dies. Obstructive Diseases – more prevalent, lung volume is in the normal range, however, Chronic Obstructive Pulmonary Diseases such as Asthma. Pollution may put more people at risk to this type of category. One can still participate in activities.

Question 49

Restrictive diseases

Answer 49

when the lung volumes (VC) is much lower than expected; for a person in my age group may have 50% but 80% is unusually lower: Emphysema – alveoli looses their elasticity and reduces and reduces VC until not oxygen comes in to the blood and person dies.

Question 50

Emphysema

Answer 50

restrictive | – alveoli looses their elasticity and reduces and reduces VC until not oxygen comes in to the blood and person dies.

Question 51

obstructive

Answer 51

Volumes are normal, but speed of inhalation and exhalation limited • Unable to ventilate air because bronchial passage way closed down • Asthma, bronchitis-not constant like emphysema • 1-3 sec should be able to get out 80-90% of lung volume

Question 52

ventilation

Answer 52

is expire liters per minute or milliliters per minute, made up of the this two products abbreviated V sub e = TV x RR RR-breaths per minute • TV=title volume (volume of air that comes out each breathe)

Question 53

how many ml in a L

Answer 53

• 1,000ml=1L

Question 54

nitrogen

Answer 54

inert gas, not consumed or produced

Question 55

ambient air pressure (at sea level)

Answer 55

159 mm hg

Question 56

pressure of air in alveoli

Answer 56

100 mm hg

Question 57

pressure of o2 in tissues

Answer 57

10-40 mm hg, • PO2 reflects the metabolic rate of the tissue

Question 58

positive bohr effect

Answer 58

caused by increase of Temp and decrease of Ph (shift to right), you increase the dissociation

Question 59

negative bohr effect

Answer 59

low temp (unusual only in hypothermia) and high ph, shift to the left. It strengthens bond. More difficult to dissociate and can cause problems at times. b. Hyperventilation: get lightheaded due to lack of O2, but shifts curve to the left (because the amount of O2 isn't increasing but the CO2 levels are decreasing) i. Is a way to achieve a negative Bohr shift artificially

Question 60

when you hypervenelate

Answer 60

when you hyperventilate you raise blood PH. Why does one get lightheaded? Because there is not enough oxygen reaching the nervous system. • When someone hyperventilates: the CO2 level rises, oxygen stays the same, but now you can hold your breath for longer since underwate

Question 61

males HB

Answer 61

a. Males: 15.5 gm Hb/100 mL blood (14-18gms) | below 14 anemic

Question 62

females HB

Answer 62

b. Females: 14 gm Hb/100 mL blood (12-16gms)

Question 63

each gram of hemoglobin HB combines with

Answer 63

1. 34 ml of O2 | a. Males: (15.5)(1.34)=20.8 mL O2/100 mL + 3 = 21.2

Question 64

arteries

Answer 64

i. Arteries: typically take blood away from the heart | a. Large diameter/thick wall

Question 65

veins

Answer 65

ii. Veins: typically takes blood towards the heart | a. Large diameter/thick wall

Question 66

capillaries

Answer 66

a. Small diameter/thin walls | b. Are analogous to alveolar sacs

Question 67

speed- blood vessel- fastest to slowest

Answer 67

arteries, veins, capillaries

Question 68

pressure blood vessel, highest to lowest

Answer 68

arteries, capillaries, veins

Question 69

electrocardiography (EKG

Answer 69

i. EKG: graphic image of electrical activity in the heart

Question 70

p wave

Answer 70

ii. P wave: atrial contraction

Question 71

qrs wave

Answer 71

ventricles contract/atria relax (repolarize

Question 72

t wave

Answer 72

iv. T wave: ventricles relax

Question 73

for every gram of glycogen how many of water

Answer 73

3