after midterm/ final exam

Question 1

muscle cell modeling
(transciption/translation all the steps)

Answer 1

exercise activates a gene sequence on DNA
mRNA copies a message from DNA.
transcription
mRNA leaves the nucleus.
amino acid match up with RNA
translation
phenotype is changed
a protein is degraded

Question 2

muscular adaptations with aerobic endurance training

Answer 2

increases in mitochondrial protein
mitochondrial protein = oxidative enzymes, slow but efficient

Question 3

oxygen transport improves
blank and blank

Answer 3

of capillaries/fibre area

increase in capillarization
a.k.a increase capillary density
# of capillaries/fiber area

capillaries: deliver blood that contains oxygen

hemoglobin: oxygen carrier in the blood
myoglobin: oxygen carrier in the muscle

increase in # of
mitochondria:
a.k.a increased mitochondrial density
site of ozygen utilization in the muscle

Question 4

effects of increased capillarization

Answer 4

as capillaries inc in number, the velocity of blood flowing past the muscle decreases.
this allows a greater diffusion of oxygen from hemoglobin in blood to the muscle cell.

Question 5

strength training adaptations

Answer 5

due to an increase in muscular size:
may result in a decrease in capillary density

may impair transport of energy from the mitochondria to sites of energy expenditure

Question 6

general interference between strength and endurance training

Answer 6

there may be competition for protein synthesis between mitochondria and contractile proteins.

with too much training, you may get increased production of stress hormones (ex cortisol), which may be catabolic and break down protein.

Question 7

how aerobic effects strength training

Answer 7

added energy needed for intense endurance training may limit muscle growth.

short term high-intensity aerobic training inhibits immediately subsequent muscular activities.

Question 8

how strength training affects aerobic

Answer 8

hypertrophy results in mitochondrial and capillary dilution
mitochondria are needed for aerobic metabolism.

may depend on the loading characteristics of training
low reps/high load= more impairment
higher reps/moderate load= less impairment

Question 9

how to prevent the interference of strength and endurance training

Answer 9

timing of training sessions
doing aerobic exercises 6 hours before resistance training enhances translation, reduces myostatin and inc muscle mass more than doing resitance training alone

doing aerobic training right after strength training reduces satellite cells activation

Question 10

muscle adaptation with aging
muscle mass
fiber number
fiber area

Answer 10

muscle mass peaks at age 25-30
from 15-80, fibre number decreases by 48%

muscle fiber area does not decrease until 70, then decreases by 20-30%
primarily type ii

Question 11

why are the triceps preserved more with aging

Answer 11

because you’re lowering yourself into a chair and getting up with your arms

Question 12

muscle aerobic capacity
with aging

Answer 12

decreases with age
due to decreased mitochondria and capillaries

Question 13

reversibility of age-related changes

Answer 13

mitochondria and capillaries can inc with training in older people up to levels that are equal to young active young individuals.

submaximal aerobic performance of older trained inviduals can be similar to young untrained

older trained peoples max aerobic power may be lower still because of ability to deliver blood/oxygen to the muscles.

Question 14

inflammation/oxidative stress
what is it?
and what happens to it with age
how can you prevent it

Answer 14

oxidative stress (release of damaging reactive oxygen species) is caused by cells that are activated during muscle damage/inflammation.
also can be caused by mitochondrial defects

it increases with age. may cause damage to proteins/DNA

training increases the production of antioxidant enzymes and new mitochondria that is not damaged.

Question 15

differences in muscular strength
absolute strength
muscle cross-sectional area
relative strength

Answer 15

absolute muscle strength (total force exerted)

males score 30% higher on lower body lifts and 50% on upper body lifts.

strength related to muscle cross sectional area

specific tension is similar in males and females, most differences eliminated
human skeletal muscle generates a max of 30 N force/sq cm of muscle cross section

relative muscle strength
allometric scaling: a mathematical-statistical process to establish a relationship between a body size variable and, in this case, muscle size

Question 16

summary of sex differences in muscle strength

Answer 16

sex difference seems to be in muscle quantity and not muscle quality

Question 17

isotonic vs isokinetic

Answer 17

isotonic: constant force
often used to describe classic RT
more accurate dynamic constant external resistance

isokinetic: constant velocity
max force generates throughout the full ROM at a pre-established velocity of limb movement

Question 18

concentric
eccentric
isometric

Answer 18

concentric: shortening muscle, internal force >external force
eccentric: muscle lengthens, internal force < external force
isometric: no net chane in muscle length, internal force = external force

Question 19

training principles

Answer 19

speceficiity
progressive overload
variety
stress-rest: must rest after and proper nutrition necessary after training for recovery
symmetry: at least 1 exercise per muscle group, train agonist and antagonist, posture/alignment
contraction control: need to control the load, dont use momentum results in injury
ceiling: gains become smaller as fitness levels reach genetic potential

Question 20

specificity (SAID)

Answer 20

specific adaptation to imposed demand
endurance/strength gains are not only specific to muscles involved but also speed contractions, energy source, and contraction type, joint types

Question 21

progressive overload
3 factors

Answer 21

increase load
increase speed of contraction
increase load and speed

as strength inc, load must inc (3-4 weeks)
60% of 1 stimulate development.
80-100% for more rapid gains

Question 22

how can you introduce variety in RT

Answer 22

changing
grip
positioning
exercises
speed of contraction
contraction type
reps/load

Question 23

ceiling principle numbers

Answer 23

40% improvement in untrained
20% mod trained
15% trained
10% advanced
2% elite

Question 24

plyometric training

Answer 24

uses explosive movement to mobilize the stretch-recoil properties of muscle
ballistic RT
concentric contractions proceeded by rapid eccentric contraction or stretch are more forceful than those that are not.
1) stretch reflex
2) elastic rebound of muscle

Question 25

progressive resistance exercise (PRE) recommendations

Answer 25

use 3RM to 12 RM 1 set is effective if 10 reps is used. 2-3 days per week is most effective. large muscles before small muscles multi-joint before single-joint exercises

Question 26

isometric training pros cons

Answer 26

cons: strengthens muscle at a specific point of ROM can become time-consuming poor application for functional sports training pros: useful in testing develops core helps in rehabilitation

Question 27

how can you use plyometric training to increase vertical jump? (how you alter the plyo training to increaseactivation of muscle spindles)

Answer 27

maximize the stretch-shortening cycle decreasese contact time

Question 28

eccentrics pros

Answer 28

high tension produced, more hypertrophy with training are important in many sports builds power

Question 29

muscle soreness and stifness DOMS what is it how do you lowr it

Answer 29

delayed onset muscle soreness eccentric actions produce muscle soreness 24-48 hours post-exercise due to damaged tissue inflammation lactic acid does not cause DOMS flexibility prior to eccentric training results in decrease soreness. also repeated bout affect: 1 bout of eccentric exercise protects you from soreness on a 2nd bout

Question 30

exertional rhabdomyolysis

Answer 30

muscle proteins appear in the blood kidneys could be damaged urine appears darker in colour

Question 31

periodization

Answer 31

a variation of training intensity and volume to ensure peak performance is achieved in correspondence to competition macrocycle: 1 year mesocycle: 3 months, preparation phase, high volume, low intensity first transition phase, mod volume, mod intensity second transition: low volume, high intensinty microcycle: 1 week

Question 32

benefits of training regardless of age

Answer 32

everyone responds to it no matter what age elderly improve gait velocity and stair climbing speed mitochondria and capilareis dec with age, which decrease aerobic capacity, but training can reverse that to the point where a trained older adult can be similar to young untrained

Question 33

resistance training for children

Answer 33

closely supervised focus on concentric high rep, low load technique avoid maximal lifitng

Question 34

flexibility what is it what limits it

Answer 34

the ability to move a joint through its full ROM limitations: joint structure (hinge joints, ball and sockets) muscle elasticity and length nervous system activity (muscle spindles, GTO)

Question 35

what type of protein is synthesized from strength training? endurance training?

Answer 35

strength training = contractile proteins endurance training: mitochondrial= oxidtive enzymes

Question 36

first law of thermodynamics and bioenergetics

Answer 36

energy cannot be created or destroyed, but only transforms from one form to another without being depleted. bioenergetics: flow and energy exchange within a living system

Question 37

biologic work in humans three forms of biologic wokr

Answer 37

chemical: biosynthesis of cellular molecules mechanical: muscle contraction transport: transfer of substances among cells

Question 38

endergonic vs exergonic reactions

Answer 38

endergonic (endothermic) energy requring reaction absorb energy or heat ADP + Pi + energy---> ATP exergonic (exothermic) energy-yielding reaction release energy or heat ATP---> ADP + Pi+ energy

Question 39

hydolysis and condensation

Answer 39

hydrolysis (simplier): digest or degrade complex carbs, lipids, and protein molecules into simpler forms the body absorbs splits chemical bonds by adding H and OH Condensation (complex) structural components of nutrients bind together to form more complex molecules and compounds

Question 40

enzymes what do they do how do they work

Answer 40

act as biological catalysts make a reaction more likely how do they work? interact with reactants of a chemical reaction reduce activation energy

Question 41

enzyme kinetics

Answer 41

if the substrate increases, it can only increase if there is enough enzymes. as enzyme increases, it increases the chemical reaction the reaction will keep increasing as long as there are more enzymes than substrates

Question 42

lock and key steps

Answer 42

an enzyme combines with a substrate to form an enzyme-substrate complex converts to an enzyme-intermediate complex converts to an enzyme product complex disassociates into product + enzyme enzyme is unchanged

Question 43

enzyme substrate interaction

Answer 43

enzyme turns on when its active site joins in a "perfect fit" with the substrate's active site. ensuress that the correct enzyme matches with its specefic substrate to perform function

Question 44

coenzymes functions

Answer 44

non-protein organic substances ex) iron carrier "job'- products ex_ NAD to NADH transport hyrdogen atoms and electrons activate otherwise dormant enzymes assist the enzyme by binding substrate to the enzyme

Question 45

modulators job allosterism?

Answer 45

a molecule that binds to an enzyme at a place other than the active site regulates the enzyme activity by affecting the enzyme shape allosterism. the fact that the modulator casues a change in shape of the enzyme can be postive or negative

Question 46

positive vs. negative modulators

Answer 46

positive: activator/stimulator increases activity of an enzyme negative: inhibitor decreases activity of an enzyme

Question 47

energy systems

Answer 47

anaerobic ATP-CP systme glycolytic system oxidative system

Question 48

anaerobic ATP- Creatine phosphate or anaerobic alactic recovery time and fatigue time and cause location enzymes

Answer 48

fuels ATP and creatine phosphate fatigue in 10 seconds and caused by depletion of CP ex) 100 m sprint allows rapid muscle contraction enzymes: ATPase, creatine kinase location: sacroplasm energy yield: 1 ATP recoevry 3 min

Question 49

anaerobic glycolytic/anaerobic lactic acid system location recovery time and fatigue time and what causes it enzymes energy yield

Answer 49

fuels: glycogen or glucose fatigue: few minutes (due to lactic acid) fast, but slower than the ATP-CP system enzymes: phospofuctokinase (PFK), lactate dehydrogenase (LDK) location: sacroplasm energy yield: 2 ATP/glucose recovery 2 hours depends on individuals aerboic condition

Question 50

glycogenesis vs glycogenolysis

Answer 50

glycogenesis: surplus of glucose forms glycogen in low cellular activity and with depleted glycogen reserves glycogenolysis glycogen breakdown, glycogen reserves break down to produce glucose in high cellular activity with glucos depletion

Question 51

rapid glycolysis seen in the

Answer 51

breakdown of glucose produces 2 pyruvate complex 10 enzymatic reactions pyruvate without the presence of O2 converts to lactate energy yield: 1 mol glucose = 2 mole ATP (net)

Question 52

effect of lactic acid

Answer 52

LA at rest: 1 mmol/kg La at max exericse: 25mmol/kg effect: acidification of muscle fiber inhibits further glycogen breakdown decreases calcium binding capacity: impedes muscle contraction

Question 53

aerobic system/oxidative system recovery fatigue time and why location

Answer 53

fuels: glycogen, glucose, fats, protein fatigue: occurs in hours due to glycogen depletion recovery: 24-48 hours activity: 2-3 min or more rate: slow byproducts: O2 and CO2 location: mitochondria enzymes: PDH, CS, SDH energy yield: 36 ATP (glucose) 460 ATP (triglyceride)

Question 54

aerobic slow glycolysis

Answer 54

The process of glycolysis is the same whether O2 is present or not. glucose broken into pyruvate acid the difference is the end product pyruvate is converted into acetyl co a not lactate like without O2

Question 55

aerobic system 3 ways it restores ATP

Answer 55

slow glycolysis occurs in the sarcoplasm. citric acid cycle occurs in mitochondria electron transport chain occurs in the mitochondria

Question 56

krebs cycle

Answer 56

degrades pyruvate into smaller components Acetyl-CoA acts as an entry point for pyruvate. and also fats, proteins acetyl Co A enters the krebs cycle and splits carbon combines with remaining oxygen to form CO₂ CO2 diffused out of the cells transported to the blood to be expired. Hydrogen from coenzymes and the original CHO substrate is released (carried by NAD and FAD to use in ETC). produces NADH + H, FADH2 produces ATP at one step (x 2 cycles = 2 ATP)

Question 57

citric acid cycle enzymes to know

Answer 57

succinate dehydrogenase (SDH) citrate synthase (CS) isocitrate dehydrogenase (IDH)

Question 58

electron transport chain

Answer 58

NADH and FADH donate their H along with pair of electrons ETC= chain of complexes, where the ATP is formed from the transfer of electrons down the chain. oxygen is involved oxidative phosphorylation ETC oxidizes NADH and FADH 32 ATP is formed.

Question 60

respiratory quotient

Answer 60

the ratio of CO2 produced to oxygen consumed at the cellular level Co2 output divided by o2 consumed if RQ is 0.7, then 100% of energy is coming from the oxidation of fats. if RQ is 1 then 100% of energy is coming from the oxidation of carbs. higher RQ= carbs lower RQ= fats

Question 61

respiratory exchange ratio (RER)

Answer 61

RER= CO2/ O2 carbon dioxide output/oxygen consumption can go above 1.0 ex RER >1.1= max

Question 62

glucose/glycogen depletion

Answer 62

prolonged exercise repetitive days of intense training inadequate nutritional intake (higher fat high-protein diet) diabetes need carbs

Question 63

fuel/energy sources

Answer 63

carbs fats protein carbs usually used as fuels because they can break down the fastest. fats take long must be broken down into triglycerides protein not used for fuel