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Exercise Physiology > exam 3 > Flashcards

exam 3 Flashcards

1
Q

maximum force or tension generated by a muscle group or muscle

A

muscular strength

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2
Q

a term used to describe the integrated status of muscular strength, endurance, power and hypertrophy

A

muscular fitness

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3
Q

rate of performing work: force x velocity

moving load as fast as possible through a range of motion

A

muscular power

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4
Q

metric for aerobic exercise

A

VO2max

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5
Q

metric for resistance training

A

1-RM

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6
Q

problem with RPE in resistance training

A

not as linear relationship between RPE and HR than with aerobic training

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7
Q

resistance training recommendations

A

involve all major muscle groups
at least 1 set
8-12 reps
2 days/weeks

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8
Q

what is the most important factor in developing strength

A

INTENSITY (force)

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9
Q

most important factor in developing muscle endurance and muscle mass

A

Total training volume

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10
Q

repetition range for muscle hypertrophy

A

6-20

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11
Q

repetitions for muscular power

A

3-6 reps as fast as possible

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12
Q

repetitions for muscular endurance

A

lighter loads with 15-25 reps

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13
Q

when strength is expressed as ____ ____ _______ _______ the sex differences dissipate

A

% of muscle area

using strength/kg LBM

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14
Q

a system or tissue must be exercised at a level beyond which it is accustomed in order for a training adaptation to occur

A

overload principle

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15
Q

what is the training effect

A

the adaptation of the tissue to the overload

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16
Q

overload/workload is determined by combination of the following:

A 
mode 
intensity 
duration 
frequency
rate of progression
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17
Q

specific exercises elicit specific adaptation, which are reflected in specific training effects

A

specificity principle definition

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18
Q

specificity of high-intensity, lower-repetition weight training

A

muscular strength

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19
Q

specificity of low-intensity, high-repetition

A

muscular endurance

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20
Q

continuous, submaximal stress results in large adaptations in _____ metabolic pathway

A

aerobic with much less adaptation in the glycolytic pathway

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21
Q

physiologic and metabolic adaptations are ______ to the muscles engaged in the training

A

specific

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22
Q

what is task-related specificity

A

gains made in one type of activity do not transfer well to other activities

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23
Q

peripheral adaptations

A

adaptations local to the muscle

eg. oxidative capacity

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24
Q

central adaptations

A

changes in blood volume, cardiac function, hemoglobin concentration, etc

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25
Q

_______ adaptations are highly task-specific

A

peripheral

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26
Q

the degree of adaptation transfer to other activities depends on what?

A

the degree/pattern of motor unit recruitment among the activities

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27
Q

____ adaptations do not transfer well

A

Peripheral

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28
Q

benefits of cross-training

A

period of rest/recovery for overworked muscles and CT
reduces likelihood of overuse injury
train accessory tissues and reduce the risk of injury associated with muscle imbalances
psychological benefit

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29
Q

what must exercise prescription consider

A

initial fitness level
the possibility of adjustment of the original prescription to account for the actual response of the exercise load aka= individualized

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30
Q

Reversibility principle

A

adjustments to exercise training are transient and reversible upon cessation or reduction of training

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31
Q

when does a return to pre levels of cardiorespiratory and muscular adaptations occur after cessation of training

A

around 10 weeks

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32
Q

higher cardiorespiratory fitness correlates to

A

lower rates of morbidity and mortality from all causes

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33
Q

For athletes the ACSM guidelines can be ….

A

a good starting point but FITT are not right

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34
Q

physical fitness definition

A

the ability to carry out daily tasks with vigor and alertness without undue fatigue and with ample energy to enjoy leisure pursuits and to meet unforeseen emergencies

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35
Q

Max HR is best measured _____

A

directly

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36
Q

Max HR estimation calculations (2 of them)

A

220-age

208 - (.7 x age)

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37
Q

HHR =

A

Max HR - resting HR

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38
Q

VO2R=

A

VO2 max- resting VO2 (3.5 ml.kg.min)

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39
Q

subtract ____ from the age-predicted HR max when swimming or arm ergometry

A

13

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40
Q

Frequency Recommendations for Aerobic Exercise

A

at least 3 days/week

>5 for moderate or >3 for vigorous or combination

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41
Q

Intensity Recommendations for Aerobic Exercise

A

Moderate (40-59% HRR) and Vigorous (60-89% HRR)

light to moderate intensity can be beneficial in deconditioned individuals

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42
Q

Time Recommendations for Aerobic Exercise

A

30-60 min/ day for moderate activity (>150 min/week)
20-60 min/day of vigorous activity (>75 min/week)
or combination
less than 20 can be beneficial for deconditioned or sedentary individuals

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43
Q

Type Recommendations for Aerobic Exercise

A

a mixed type using multiple muscle groups

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44
Q

Volume Recommendations for Aerobic Exercise

A

> or equal to 500-1000 METS per week

150min/week or 1000 kcal/week of moderate activity

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45
Q

Pattern Recommendations for Aerobic Exercise

A

any duration of exercise is considered beneficial: less sitting is the message

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46
Q

Moderate exercise (%HRR, RPE and words)

A

40-49% HRR, 12-13 RPE, fairly light to somewhat hard, some difficulty with words

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47
Q

Vigorous Intensity (%HRR, RPE and words)

A

60-89% HRR, 14-17 RPE, somewhat hard to very hard

limited to short phrases

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48
Q

if only light to moderate exercise is done how many days/week should exercise occur

A

> or equal to 5 days/week

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49
Q

too much intensity and too much frequency =

A

increased risk for injury or other maladaptive complication

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50
Q

good exercise prescription is ____ and ______

A

systematic and individualized

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51
Q

Purpose of exercise prescription

A

enhance physical fitness
promote health by reducing risks for chronic disease
promoting safety during participation
treatment or alleviation of disease or illness

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52
Q

volume of exercise=

A

product of frequency intensity and time and equals METS

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53
Q

what should occur after initial exercise prescription

A

monitoring and modification

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54
Q

using RPE to set exercise intensity

A

find the RPE that goes along with target HR

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55
Q

when to use RPE for setting exercise intensity

A

when the absolute HR during exercise is altered due to medication
use RPE 12-13, moderate intensity since the HR and VO2 relationship has been altered

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56
Q

adults tend to self- select and RPE of ___ while athletes tend to self-select an RPE of ____

A

12-13 versus 12-14

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57
Q

if RPE doesn’t match the target HR for moderate intensity ( ex. 45% of HRR with an RPE of 17) what do you do?

A

find a HR that produces RPE of 12-13

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58
Q

total work =

A

frequency x duration

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59
Q

what might be preferred at the beginning of exercise prescription

A

shout bouts of frequent exercise

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60
Q

increasing the duration in the initial 4-6 weeks

A

increase duration 5-10 minutes every 1-2 weeks

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61
Q

what should you avoid with exercise prescription progression

A

abrupt changes that lead to significant muscle soreness or injury

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62
Q

what is a major attraction of HITT

A

the short duration and decreased total time/week but still seeing the same improvement in insulin sensitivity and cardiorespiratory fitness

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63
Q

HITT definition

A

intense and brief bouts of exercise that elicit > or equal to 80% HRR
defined as vigorous but not all out

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64
Q

Sprint-Interval Training (SIT) definition

A

very brief bouts but they are all-out

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65
Q

Moderate-intensity interval training or interval -walking training

A

repeated cycles of slow and fast walking
fast walking around 70% HRR or slow walking around 63% HRR
more time is required for this but it is available to most individuals

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66
Q

Moderate Intensity Continuous training (MICT) definition

A

the term for the traditional moderate intensity

30 min, 5 days/week > or equal to 150 min per week

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67
Q

VO2 max in HIIT and SIT

A

greater increases or comparable with VO2max compared to MICT

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68
Q

interval training adaptations

A

greater use of fat vs carbs as a fuel source for submax exercise, contributes to greater performance
skeletal muscle mitochondrial changes
increased capillary density (takes longer to manifest)
reduce insulin resistance
diabetes help to reduce insulin resistance, improve VO2, body comp and glycemic control

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69
Q

MICT is superior than HIIT and SIT for

A 
increasing skeletal muscle capillary density
and safety (especially for arrhythmia and sudden cardiac events)
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70
Q

a term used to integrate muscular strength, endurance, power and hypertrophy, needed for ADLs

A

muscular fitness

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71
Q

many aerobic activities used to develop cardiorespiratory fitness have little to no effect on ____ especially in the

A

muscular strength/endurance, UE

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72
Q

when do muscles increase in strength according to the overload principle

A

when they are worked close to its maximal force-generating capacity

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73
Q

strength improvements are governed by

A

intensity of overload

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74
Q

eccentric advantage

A

greatest strength improvement, supramaximal force can be achieved

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75
Q

spotters are needed with

A

eccentric workouts, free weight usage

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76
Q

benefit of isokinetic exercise

A

maximum force is achieved through full range of motion, progress easy to monitor

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77
Q

benefit of plyometric work

A

their is a sport and power focus, invokes stretch reflex

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78
Q

benefit of isometric (static) training

A

utilized in rehabilitation to maintain strength and limit muscle atrophy during immobilization

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79
Q

as long as intensity is maintained but frequency is decreased, generally how long can you maintain your gains in aerobic capacity or muscular strength

A

12-15 weeks

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80
Q

measurement for muscular strength

A

1-RM with proper form

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81
Q

resistance training recommendations 2018 physical activity guidelines

A

at least 1 set of 8-12 repetitions at least 2 days/week

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82
Q

high intensity resistance training

A

1-RM to 6-RM (>80-85% 1 RM)

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83
Q

moderately high resistance training for healthy individuals is considered (the recommendation for apparently healthy individuals who wish to increase mm strength and endurance)

A

8-12 reps at 60-80% of 1-RM

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84
Q

what intensity can novice lifters perform at

A

60-70% 1-RM at 8-12 repetitions

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85
Q

older frail individuals or sedentary individuals starting a resistance training program…. the intensity

A

40-50% of 1RM with greater number of repetitions

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86
Q

repetitions for strength

A

10-15

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87
Q

what intensity of resistance training will you see robust gains in hypertrophy and strength

A

60-80% of 1-RM

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88
Q

experienced lifters can lift at what % of 1-RM

A

greater than or equal to 80%

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89
Q

when time is not a factor… how long should rest periods be

A

2 minutes between sets which can lead to greater improvements/time

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90
Q

if muscle groups are alternated, what is the recommendation for resistance training days/week

A

4 days/week

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91
Q

low volume resistance training

A

<5 sets per week

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92
Q

medium volume resistance training

A

5-9 sets per week

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93
Q

high volume resistance training

A

10+ sets per week

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94
Q

general progression for for resistance training

A

increasing the resistance, the reps or the sets per muscle group

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95
Q

progression of resistance training for a novice lifter

A

start with lower intensity (30-40%) for UE and (50-60%) LE
increase resistance 5% when they reach 12 reps with 12-13 on RPE
progress to 15-16 RPE
resistance increases every 1-2 weeks

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96
Q

what should be avoided during resistance training

A

the valsalva maneuver and DOMS

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97
Q

resistance training ASCM recommendations for healthy adults

A

2-3 non-consecutive days
1 -2 sets /week
8-12 RM at 60-80% of 1-RM and RPE of 12-17 during last rep
multi-joint exercises should be targeted as well as agonist and antagonist

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98
Q

when do gender differences in strength/ff-mass disappear

A

when ffm is expressed as cross-sectional muscle area

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99
Q

cardiac rehab patients have ___ adherence than apparently healthy adults

A

less (40-60% compared to 55%)

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100
Q

higher intensity correlates with _____

A

poorer adherence rates, higher injury rate, higher perceived fatigue and exertion

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101
Q

precontemplation phase

A

express lack of interest to change

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102
Q

contemplation

A

thinking about making a change

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103
Q

preparation

A

has done something but not meeting the criteria

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104
Q

action

A

meeting criteria for <6 months

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105
Q

maintenance

A

been active and meeting criteria for >6 months

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106
Q

relapse

A

stops the activity

you have to be in action to relapse

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107
Q

effective PA intervention

A

increase social support and self efficacy
reduce barriers
use information prompts
making social and physical environmental changes
recommendations from physician or health-care provider
emphasize short-term goals
role model
progress charts/rewards
start with low-moderate intensity

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108
Q

Physiologic adaptations to aerobic exercise are evident in 3 areas…

A

at rest
during submaximal exercise
at maximal exercise (near VO2 max)

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109
Q

two major factors that influence endurance performance

A

max capacity to utilize O2 as reflected by VO2 max

exercise intensity at the OBLA or lactate threshold

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110
Q

the lactate threshold represents

A

the maximal work rate that can be maintained for prolonged periods

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111
Q

in healthy individuals, enhancement of VO2max is due to

A

increased capacity of the cardiovascular system

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112
Q

enhanced capacity for prolonged submaximal exercise is related to

A

factors that enhance the aerobic capacity of the trained muscles

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113
Q

in a healthy adult, how much can VO2 max improve with training

A

5-25%

those with low initial level of fitness can increase VO2 max by >60%

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114
Q

max CO x max a-v O2 difference =

A

VO2 max

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115
Q

the rise in max CO is primarily due to

A

increase in augmented maximal SV

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116
Q

why might training produce a lower HR max

A

due to lower resting HR

allows more time for filling of the now larger left ventricle at maximum exercise dude to increased SV

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117
Q

why is there a lower HR in trained individuals

A

increased vagal tone and decreased intrinsic HR at rest

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118
Q

what happens to the heart rate in submaximal VO2 after training

A

the HR at any given submaximal VO2 is lower … doesn’t reach max HR until higher intensity exercise when VO2 is towards max

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119
Q

does max HR change with training

A

either stays the same or decreases from 3-7%

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120
Q

after training, SV at rest =

A

higher

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121
Q

max SV after training

A

higher

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122
Q

at any given submaximal VO2 what is going on with SV and HR

A

HR is less and SV is more to maintain CO

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123
Q

what contributes to augmented max SV

A

increased EDV
increased left ventricular mass (eccentric hypertrophy)
enhance blood volume
enhanced compliance of the left ventricle
not sure on the effect of contractility

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124
Q

characteristics of the athletes heart

A

increased heart mass
normal cardiac function
reversible

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125
Q

failing heart characteristics

A 
increased heart mass (bad hypertrophy) 
reduced cardiac function 
irreversible 
cell death and fibrosis 
increased mortality
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126
Q

resistance training will result in what type of heart hypertrophy

A

concentric

thicker LV walls and mild LV dilation

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127
Q

endurance training will result in what type of heart hypertrophy

A

eccentric which increases filling capacity
LV dilation
thickening of LV walls

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128
Q

what types of hypertrophy are not healthy

A

asymmetric hypertrophy and acute dilation without hypertrophy

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129
Q

in the first 1-4 days of training, what happens to plasma volume?

A

rapid expansion

dependent on intensity and duration of training

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130
Q

when the plasma volume expands what happens to osmolality?

A

protein concentration and osmolality do not change

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131
Q

up to 10-14 days, when blood volume increased what happens to the hematocrit (HCT)

A

decreases – all the increase comes from PV

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132
Q

as exercise training continues for 2-3 weeks, what happens to HCT

A

it returns to normal because rise in BV is from PV and RBC mass

133
Q

in the short term what is the rise in BV

A

8-10%

134
Q

trained individuals may have blood volumes that are ______ percent higher than sedentary individuals

A

20-25%

135
Q

around what day of training does the rise in RBC Count increase

A

around day 20-30

136
Q

what is elevated blood volume advantageous for

A

thermoregulatory (sweating) and cardiovascular stability

137
Q

contractility is independent of _____ ?

A

fiber length

138
Q

normal resting HR

A

60-100 bpm

139
Q

what is intrinsic HR

A

rate at which the SA node fires when the influence of autonomic nerves is eliminated

140
Q

EDV increases as a result of

A

increased blood volume

141
Q

when a person endurance trains what happens to HR at any given absolute workload

A

the HR decreases

142
Q

what is a common marker for training effect

A

lower HR at a submaximal workload

143
Q

after training, the myocardial oxygen consumption is likely to be ______ at rest and during submax exercise (absolute)

A

decreased

144
Q

RPP=

A

HR x SBP

145
Q

what happens to a-v O2 difference after endurance training

A

increases after endurance training; leads to increase in VO2 max

146
Q

what happens to oxygen content pre or post training

A

it stays the same

147
Q

at the same relative workload, oxygen extraction is _____ after training

A

greater

148
Q

at the same absolute workload, oxygen extraction is _____ pre and post training

A

similar

149
Q

factors of increased max a-v O2 difference

A

greater delivery of blood to the active muscle at max exercise
enhanced diffusion capacity for oxygen at the active muscle
increased aerobic capacity of the active muscle
increased myoglobin in muscle

150
Q

nitty gritty increase in max a-v O2 difference

A

increased capillary density; increased the surface area available for exchange

151
Q

why must there be some sympathetic activity to the muscle vasculature at maximal exercise?

A

if there wasn’t blood pressure would fall due to too much vasodilation

152
Q

what is the limiting factor of VO2max

A

the ability of the heart to pump

153
Q

absolute workload adaptations

A 
same CO 
same a-v O2 difference 
lower HR 
increased SV 
same VO2, assuming economy of movement hasn't changed
154
Q

relative workload adaptations

A

increased CO and a-v O2 difference
same HR
increased SV
working at a higher VO2 (higher absolute intensity)

155
Q

factors from the table that lead to increase in max a-v O2 difference

A

increased blood flow to muscle and oxygen diffusion capacity
increased capillary density
vasodilation to active muscle and redistribution of BF
increased aerobic capacity of the active muscle

156
Q

when do cardiovascular adaptations to exercise plateau

A

just before 12 months

157
Q

for all cardiovascular variables, when does the largest change occur

A

at the onset of exercise

158
Q

in normotensive individuals, what does aerobic exercise do to blood pressure

A

may result in lower BP at rest but it is small (2-3 mmHg SBP and 1-2 mmHg DBP)

159
Q

what is the effect of aerobic training on BP in hypertensive individuals

A

SBP decreases around 8 mmHg

DBP decreases around 6 mmHg

160
Q

what percentage of hypertensive individuals not lower their BP with aerobic training

A

25%`

161
Q

what happens to BP immediately following an acute bout of exercise

A

decreases – around 5 mmHg SBP

post-exercise hypotension

162
Q

how long can post-exercise hypotension occur for

A

22 hours

163
Q

the ____ the baseline BP the _____ the post exercise hypotension

A

higher, greater

164
Q

contributors to post exercise hypotension

A

persistent vasodilation in active skeletal mm
stimulation of vascular histamine contributes to vasodilation
the vasculature is less responsive to SNA
mast-cell degeneration that releases histamine
fluid loss
passive recovery in the upright position decreases venous return
increased body temp

165
Q

preventing post exercise hypotension

A

active recovery, squatting and leg contraction, fluid replacement and skin surface cooling if in a hot environment

166
Q

SBP during submax exercise

A

no change or slightly decreases (<10 mmHg) after training

167
Q

BP and cardiovascular response to submax exercise with heart disease

A

decrease in submax SBP, decreased HR, decreased myocardial oxygen consumption and RPP

168
Q

Exercise Prescription for Hypertension: Frequency

A

all days of the week for aerobic and resistance exercise 2-3 days per week

169
Q

Exercise Prescription for Hypertension: Intensity

A

low, moderate or vigorous but mostly moderate
40-60% HRR RPE 12-13
resistance at 60-70% of 1-RM and can progress to 80%

170
Q

Exercise Prescription for Hypertension: Time

A

20-30 min a day, 90-150 min/week

resistance: 2-4 sets of 8-12 reps of 8-10 exercises with rest interspersed

171
Q

Exercise Prescription for Hypertension: type

A

rhythmic activities with large muscle groups
walking, jogging, cycling or swimming
resistance training mode is not important

172
Q

at rest, after exercise training what happens to pulmonary function

A

not altered

173
Q

VEmax after training

A

slightly increased due to increase in VT and frequency

174
Q

VE at absolute submaximal exercise

A

VE is less: decrease in rate and maintained Vt

175
Q

why is the VE response reduced after training

A

less metabolic feedback from the periphery (active muscles) because of greater capacity for mitochondrial respiration

176
Q

Exercise training delays ____ of the respiratory muscles

A

fatigue

177
Q

shift in lactate threshold is due to _____ factors

A

peripheral

178
Q

Increase in VO2 max primarily due to _____ adaptations

A

central

179
Q

Central cardiovascular responses to graded exercise before and after training

A 
increased size of mitochondria with increased oxidative capacity 
increased type 1 fibers 
increased oxidative enzyme activity 
increased lipid: glycogen utilization 
increased glycogen stores 
decreased PFK higher FFA 
increased capillary density
180
Q

what does capillary density do to FFA and O2 delivery to mm

A

increases the delivery

181
Q

what adaptations are the primary driving force behind improved prolonged submaximal exercise performance

A

peripheral adaptations at the trained muscle

182
Q

Major aerobic training-induced metabolic adaptations at the level of the skeletal muscle

A

increased oxidative capacity of mitochondria in the trained muscle
glycolytic enzyme activity remains relatively unchanged
lipid:glycogen utilization during submax exercise increases

183
Q

what leads to increased oxidative capacity

A

increased oxidative enzyme activity

increased number and size of the mitochondria

184
Q

what muscle fibers responds to continuous training

A

type I

185
Q

what muscle fiber type responds to interval training

A

Type IIA

186
Q

greatest increase in glycogen storage occurs with what combo

A

endurance training and high CHO diet (3x increase)

187
Q

training alone will result in ___ ______ in glycogen storage

A

2x

188
Q

what does lactate inhibit

A

lipolysis

189
Q

less lactate/less lactic acidosis=

A

more FFA released from adiposis tissue due to more lipolysis

190
Q

high FFA in the muscle cytoplasm leads to…..

A

inhibition of PFK which decreases glycolysis and promotes FFA for energy instead of glucose

191
Q

Trained muscles and intramuscular lipid

A

trained muscles have more intramuscular lipids to be used for energy

192
Q

decreased PFK –>

A

slows glycolysis

193
Q

a decreased rate of glycolysis leads to

A

smaller rise in ADP in the trained muscle and high FFA in the muscle cell

194
Q

muscle adaptions to endurance training

A 
increased size and number of mitochondria 
increased oxidative enzyme activity 
increase in muscle glycogen stores 
increased lipid: glycogen utilization 
increased capillary density 
increased fiber size
195
Q

ATP, CP and glycogen increase with _____ training

A

anaerobic

196
Q

does a trained person hit steady state sooner or later

A

sooner: utilizing oxygen better and reduces perturbation of cellular homeostasis

197
Q

OBLA is the exercise intensity at which blood lactate attains ____

A

4.0 mM

198
Q

training effect on blood lactate level

A

a progressive decrease in blood lactate for a given absolute workload

199
Q

Skeletal Muscle adaptations to Strength Training

A

hypertrophy
increased CP
Increased strength, power and endurance
increased insulin sensitivity; increased uptake of glucose

200
Q

Skeletal Muscle adaptations to Endurance Training

A

Hypertrophy to a lesser extent
increased capillary density
increased mitochondrial density
increased insulin sensitivity and uptake of glucose

201
Q

Cardiovascular Adaptations to Strength Training

A 
increase rest SV
 decreased rest HR 
Increase in Left ventricular thickness 
Decreased CV response to a resistance workload similar to training workload 
decreased resting BP
202
Q

Cardiovascular Response to Endurance Training

A

Increased maximal CO
increase SV at rest and exercise
increased blood volume and PV

203
Q

Thermoregulation Adaptations to Strength Training

A

none

204
Q

Thermoregulation Adaptations to Endurance Training

A

earlier onset of sweating

improved temperature regulation

205
Q

what are the neural factors for increased strength

A

increased in CNS activation
changes in motor unit recruitment pattern
reduced central inhibition

206
Q

Muscular factors for increased strength

A

hypertrophy

increased contractile protein content; results in increased muscle fiber size

207
Q

increases in strength are due to adaptations in what two major factors?

A

Neural Factors

Muscular Factors

208
Q

Neural Factors

A

changes in motor unit activation

209
Q

recruitment=

A

activating available motor units at the appropriate time and in the most effective order

210
Q

summation=

A

activation at a higher enough frequency

211
Q

what size units are recruited first

A

smaller units

212
Q

neural training adaptations may include

A

ability to voluntarily recruit all available motor units
recruitment of higher threshold motor units and at a higher frequency
increased synchronization
decreased CNS inhibition

213
Q

at how many weeks is hypertrophy noticeable w/ resistance training ?

A

3-4 weeks

214
Q

when is hypertrophy obviously present with resistance training

A

6-10 weeks, 18 sessions

215
Q

what is required for further neural adaptations beyond early changes ?

A

heavy resistance loads

216
Q

________ persons have high strength gains in the short term

A

untrained

217
Q

in trained individuals, the rate of strength gains is _____

A

less

218
Q

primarily when does hyperplasia occur in training?

A

only in bodybuilders who use a high-volume, moderate intensity program

219
Q

what leads to a hypertrophic response

A

repair, remodeling and hypertrophy

220
Q

hypertrophy (repair and remodeling) depends on

A

hormonal and metabolic regulation
training status and protocols used
protein availability

221
Q

which endocrine hormones contribute to hypertrophy

A

insulin, IGF-1, Test, hGH, Cytokines, Cortisol

222
Q

hypertrophic gains by percentage are ______ in men and women

A

similar

223
Q

what need to happen to stimulate hypertrophy

A

muscle fiber recruitment

224
Q

________ leads to a remodeling cascade for hypertrophy

A

microdamage

225
Q

microdamage is required for hypertrophy but _____ is not necessarily required

A

DOMS

226
Q

what anabolic hormones promote protein synthesis

A

testoterone, IGF-1, insulin and growth hormone

227
Q

IGF-1- promotes

A

satellite cell proliferation, differentiation and fusion into the exercised myofiber

228
Q

what is the role of satellite cells?

A

muscle repair, adding new myonuclei to contribute to the hypertrophic response.

229
Q

muscle hypertrophy occurs ______ repair of muscle damage associated with _____

A

after, onset of resistance training

230
Q

what is the point of CHO supplementation during or around training

A

attenuates the rate of glycogen depletion and increases rate of glycogen resynthesis

231
Q

why is Whey protein more effective

A

has Leucine

232
Q

what is the role of protein and how much is needed?

A

the role is repair (stimulation of protein synthesis after resistance training)
20-25 g of whey protein

233
Q

how much protein is needed per kilogram in body weight

A

0.4g/kg

234
Q

window for protein supplementation

A

within 24 hours, however within 3 hours is optimal

235
Q

plasma insulin stimulates _______

A

muscle protein synthesis but extra CHO are not needed to assist in protein synthesis

236
Q

carbs should be supplemented after working out to ____

A

refuel

237
Q

muscle protein synthesis rapidly _____ after resistance training

A

increases

238
Q

a decrease in protein synthesis 36-48 hours after exercise correlates with

A

DOMS

239
Q

bone adapts more _____ than muscle to resistance training

A

slowly

240
Q

compensatory response of resistance training

A

increased size and strength of ligaments, tendons and bone

241
Q

body builders use _____ (type of exercise)

A

high-volume, moderate resistance training

242
Q

if hypertrophy exceeds neocapillarization, capillary density _______

A

decreases

243
Q

if significant hypertrophy is present, there is ______ mitochondrial density

A

decreased

244
Q

what muscle fiber type is the endpoint for resistance training

A

Type IIA

245
Q

aerobic training results in increases in _______ fibers

A

slow MHC expression in type II

246
Q

body building changes compared to high intensity, low volume training:

A

decreased capillary density
decreased CP
increased oxidative capacity
conversion of type I to type II

247
Q

effect of circuit training

A

can increase aerobic capacity (5-10%) and increase strength in untrained individuals

248
Q

in concurrent training, the training goal should be exercised _______ (first or second)?

A

first

249
Q

concurrent resistance and aerobic training at moderate intensity is recommended for

A

training for health and fitness other than a specific sports goal

250
Q

lean body mass increases more with ______ training

A

resistance

251
Q

insulin sensitivity increases with _____ training

A

both aerobic and resistance training

252
Q

There is no change in HR and SV with ______ training

A

resistance

253
Q

basal metabolism increases more with _____ training

A

resistance

254
Q

with 84 days of detraining after high endurance VO2 max ______ by _____ %

A

decreases by 16%

255
Q

Max VO2 after detraining shows a rapid decrease within the first ___ weeks

A

3

256
Q

early, rapid fall in VO2 max after detraining is primarily from

A

decreased SV and CO

257
Q

later decrease in VO2 max after detraining is due to

A

decrease in a-v O2 difference

258
Q

Dextran solution can prevent the ______

A

fall in SV max and lower submaximal HR during exercise

259
Q

why is there only a small decrease in a-v O2 difference after detraining?

A

capillary density doesn’t really reverse but there is partial reversal in mitochondrial enzyme activity

260
Q

a 6% increase in VO2max can be reversed in ____ weeks

A

8

261
Q

a 10-20% increase in VO2 max can be completely reversed in ___ weeks

A

12 weeks but there is a rapid fall in the first 4 weeks

262
Q

mitochondrial enzyme activity returns to sedentary levels after

A

3 months

263
Q

______ adaptations persist longer than _______ adaptations

A

structural, functional

264
Q

VO2 max decreases by _____ % per day during bedrest

A

0.8%

265
Q

there is a _____ % fall in VO2max after 20 days of bed rest

A

17-28%

266
Q

what is maintained with bed rest

A

O2 extraction capacity so the changes in a-v O2 difference are small

267
Q

Bed Rest changes

A 
decreased ADH and SNA 
increased ANP 
increased Na+ and H20 excretion 
fall in plasma volume 
lower exercise SV and lower VO2 max
decreased orthostatic tolerance (too much CO stored in veins)
decreased oxidative enzyme capacity 
HR is higher at submaximal intensities
268
Q

what position should a muscle be immobilized in to limit atrophy

A

lengthened position

269
Q

the degree of immobilization atrophy is related to

A

actual degree of disuse
the initial level of use
duration of the immobilization

270
Q

what muscles show the greatest disuse atrophy

A

anti-gravity and postural muscles

thigh and calf muscles

271
Q

atrophy peaks at how many months

A

6 months

272
Q

what is greater, the loss of strength or the muscle atrophy/

A

the loss of strength because there is also loss of neural adaptations

273
Q

atrophy is due to decreased _____

A

protein synthesis

274
Q

what leads to increased fatiguability

A

reduced oxidative capacity

lower intramuscular stores of ATP and glycogen

275
Q

disuse can lead to more ____ muscle fibers

A

Type IIX

276
Q

unilateral (unaffected) training leads to bilateral _________ activity

A

corticospinal

277
Q

immobilized muscles during rehabilitation are susceptible to _____ injury

A

eccentric

278
Q

with disuse, the rate of bone _____ increases and ______ decreases

A

resorption increases while formation decreases

279
Q

within one week of disuse, ___ can be seen in urine and fecal matter

A

calcium

280
Q

Ca+ excretion peaks (60% over baseline) between weeks ___ and ____ of bed rest

A

5 and 7

281
Q

it takes ____ x longer to regain bone after it is lost

A

3-4

282
Q

there is ______ absorption of calcium into the GI tract (intestinal) with bed rest

A

decreased

283
Q

what is the most common place for decreased BMD

A

calcaneus

284
Q

the BMD loss is due to loss of ___ ____ ____

A

longitudinal compressive loading

285
Q

long term disuse osteopenia can result in

A

permanent reduction in BMD

286
Q

ergogenic aide definition

A

any substance or method believed to increase energy production, aid or improve athletic performance beyond the effects of normal training

287
Q

desired effect of blood doping

A

increase RBC content of blood to increase oxygen-carrying capacity and enhance aerobic performance

288
Q

when do you want the blood transfused in blood doping?

A

8-12 weeks prior to competition

289
Q

when do you want to refuse the blood in blood doping?

A

1 week prior to competition

290
Q

EPO dosage:

A

150 U/kg three times per week

291
Q

ergogenic efficacy of blood doping:

A

increases exercise time to exhaustion (20-35%)

increased maximal oxygen consumption (5-8%)

292
Q

adverse effects of blood doping

A

increases blood viscosity
increased pressure work on heart
Hb, VO2max and endurance following reinfusion

293
Q

an increase in blood viscosity can lead to

A

decreased CO, decreased blood-flow velocity and peripheral blood-oxygen concentration

294
Q

increased pressure work of the heart can lead to

A

MI or stroke

295
Q

physiology of anabolic steroids

A

increased protein synthesis
muscle hypertrophy, increase mm mass
increased size and strength of bones due to enhanced calcium deposition
enhanced RBC production

296
Q

desired results of anabolic steroids

A

increase mm strength and increase weight

increase aggressiveness, endurance and athletic performance

297
Q

dosage of steroids

A

10-100 times the therapeutic dosages

298
Q

can anabolic steroid increase strength and muscle x-s area without strength training?

A

yes

299
Q

anabolic steroid effects in males

A 
decreased gonadotropin release
testicular atrophy, prostate hypertrophy
decreased sperm counts 
increased CHO (LDL with decreased HDL) 
euphoria, aggression, irritability, nervous tension, decreased libido, mania, psychosis
300
Q

what testosterone booster is the only one not banned

A

Dehydroepiandrosterone (DHEA)

301
Q

DHEA can lead to increased levels of

A

IGF-1

302
Q

DHEA should be taken by _________ to raise testosterone to normal levels

A

older men

303
Q

adverse effects of DHEA

A

liver dysfunction, decreased HDL, can cause masculinization and hirsutism in women, hypertrophic prostate

304
Q

androstenedione is a precursor to testosterone in ___ and ____ androgen biosynthesis

A

adrenal and testicular

305
Q

Androstenedione ergogenic efficacy

A

no ergogenic effects (body comp and strength)

does not stimulate protein synthesis in muscle

306
Q

adverse effects of andro

A

increase in serum testosterone so it decreases endogenous testosterone in men but can help hypogonadal men
large (100%) increase in estrogens
CAD and lipoprotein risk

307
Q

dosage of andro and DHEA to help those with low serum concentration of testosterone

A

100-200 mg for andro

1600 mg of DHEA

308
Q

growth hormone is released from the

A

anterior pituitary

309
Q

increased release of GH occurs in response to

A

AA, hypoglycemia and exercise, and sleep

310
Q

GH promotes ___ though ____

A

growth through IGF-1

311
Q

GH stimulates:

A

AA uptake and protein synthesis resulting in skeletal and somatic growth

312
Q

skeletal muscle in response to GH undergoes

A

hypertrophy and hyperplasia

313
Q

desired effects of GH

A

increase skeletal muscle size, strength and increase lean body mass (decrease adiposity)

314
Q

dosage of GH

A

20 x therapeutic dose (0.006 mg/kg - .1 mg/kg) every other day

315
Q

larger muscles associated with naturally occurring GH (acromegaly) are

A

weaker

316
Q

adverse effects of supraphysiologic doses of GH

A 
acromegaly with associated myopathy 
peripheral neuropathy 
glucose intolerance 
increased plasma CHO and triglyceride concentrations 
CAD disease and cardiomyopathy
317
Q

desired effects of growth hormone

A

increase skeletal mm size and strength
increase lean body mass and decrease adiposity
gain anabolic effects without steroids

318
Q

dosage of insulin

A

10-50 units of regular insulin 3x/week to twice a day

319
Q

main adverse effect of insulin

A

hypoglycemia

320
Q

caffeine stimulates the CNS and

A

decreases the perception of fatigue

enhance vigilance and cognitive performance

321
Q

desired effects of caffeine

A

delay fatigue during endurance events (1.9%)
increase concentration and alertness
increase strength of muscle contractions
appetite suppression

322
Q

dosage of caffeine

A

median 6 mg/kg
3-9 mg/kg
one hour before exercise

323
Q

most popular supplement of bodybuilding

A

creatine

324
Q

what is creatine needed for

A

creatine phosphate is necessary to regenerate ATP for short-term intense exercise

325
Q

loading phase dosage for creatine

A

20 g/day for 5 days

326
Q

maintenance dose of creatine

A

2-3g/day

327
Q

largest adverse effect of creatine

A

water retention 10-15 lbs

328
Q

creatine should be taken for

A

short duration, dynamic, high intensity, intermittent exercise
to increase power
increases ability to do resistance work

Exercise Physiology (2 decks)

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