Exam 3 Flashcards
1
Q
Luteinizing Hormone (LH)
A
- Compliments follicle stimulating hormone and assists with estrogen secretion
- Causes rupture of the follicle during menstruation
- Causes production of testosterone in men
2
Q
Timing of Protein Consumption
A
- Protein after our workout is important
- Have protein coming in within hours of when we have done resistance training and keep the protein coming in for 24 hours after that workout
- Amino acids in the protein we are eating stimulate protein synthesis for 1-2 hours
- > protein synthesis can last for up to 24 hours post-workout
- It is best if you get multiple smaller sources of protein rather than just one large one throughout the day
- There is a “Window of Opportunity”
- > If you intake some proteins just before you start working out that protein is available after you are done working out
3
Q
What Neural Adaptations can occur that will allow stronger muscle contractions?
A
- Motor Unit Recruitment
- Frequency of stimulation
- Neural Drive
- Synchronization of Motor Units
- Removal of Neural Inhibition
- Reduction of Coactivation
4
Q
Temperatures as an Environmental Stressor Effect on Exercise
A
- Either temperature extreme, either too hot or too cold can affect the body during exercise
- extreme high or low temperatures could be life threatening, or detrimental
5
Q
Exercise affect on FSH and LH
A
- Exercise depresses release of FSH and LH
- In comparison to sedentary men, an endurance athlete will have 60% of their testosterone level
- > Long distance runners do not have a lot of muscle mass
- In women, it increase menstrual dysfunction
6
Q
Exercise Effects on the immune system with Moderate activity (conversational exercise)
A
- Boosts the immune system and these positive effects can last for hours after you are done exercising
- More functional immune cells in the body are created to prevent us from getting ill
7
Q
Resistance Training Mechanism: Number of cross-bridges within the muscle
A
- Muscles are composites of muscle fibers and the size of the muscle is dependent on the size of the individual muscles
- > See how many additional cross-bridges have been added when looking at strength
- Force depends on the number of cross-bridges
- > Increase in the number of cross-bridges, increases the ability to generate force
8
Q
What two organs in the body produce steroid hormones?
A
- Cortex of the adrenal gland
- adrenocorticosteroids
- cortisol and aldosterone
- > secreted by the adrenal cortex - Gonads
- reproductive hormones
- testosterone
- > secreted by testes
- estrogen and progesterone
- > secreted by the ovaries and placenta
9
Q
What can a cell do to change itself and for muscle fiber hypertrophy to occur?
A
- Cell responds to stress and stimuli by activating DNA to produce new proteins
- Muscle hypertrophy is due to synthesis and accumulation of proteins
- Protein synthesis increases 3-5x after exercise
- > This can last for up to 24 hours post-workout
10
Q
Fiber Hyperplasia: Non-Human Tests
A
- Shows that muscle fibers are capable of splitting
- A muscle fiber was initially a number of smaller cells that fused together, so it is easy to understand the potential of these muscle fibers to be able to split and form new fibers
- Saw an increase of muscle mass in rats from a biopsy which showed us that the increase is due to fiber hyperplasia
11
Q
Atrophy
A
- As soon as you stop training, detraining occurs and you lose the training adaptations you have made
- Does not mean you have to train at the same level all the time, you can switch to a maintenance type workout
- With resistance training, reduce frequency, but maintain the intensity
- > Use the same weight, but reduce the number of times you workout
- Atrophy can also occur with someone who had a stroke
- > If they lose a function of one part of the body muscle atrophy can occur
- > Passive exercise is important for rehabilitation
- –> trainer will move the arm for a person with weight
12
Q
Body Layering Guidelines in Cold weather
A
- Base Layer
- Wicking fabric
- Pull moisture away from the skin
- > Don’t want it near skin where we would have evaporative cooling
- Not cotton, use a manmade fabric
- > nothing natural - Mid Layer
- Insulative layer
- Should be insulative and wicking
- Heavier than the base layer
- Only need the mid-layer in very cold conditions
- Should be loose, not a compression fabric
- > The tighter something is the colder it gets - Outer Layer
- Protective layer from wind and water
- Lightweight, waterproof fabric that is still breathable
- > Well ventilated
- Prevents moisture from getting in, but allows body moisture to get out
13
Q
Resistance Training Mechanisms to Increase strength
A
- Hypertrophy
- Number of cross-bridges within the muscle
- Amount of protein
- Neural Adaptations
14
Q
What to Wear to Combat High Temperatures to Still Be Active?
A
- It does not prevent the effects of heat, just reduces the risks associated with heat
- goal is to promote evaporative cooling and heat gain
1. Minimize the amount of clothing you are wearing to workout - By doing this, you are increasing the amount of your bodies surface area for evaporation
2. Wear lightweight and ventilated clothing - Ventilated clothing allows vaporization to continue to occur
- > just lightweight clothing stops and prevents vaporization
3. Wear moisture absorbing clothing such as cotton - cotton will absorb the moisture off the body and then evaporates off giving a cooling effect
4. Wear light colors - Color is the absorption of photon energy
- Black and dark colors absorb more photon energy than light colors
- White clothing transmits all of the sun’s radiation, so it is not absorbing as much
5. When you are done exercising do not be too quick to switch out of your wet exercise clothes because they are helping you cool down
15
Q
Psychological Component and Empowerment Component of One Rep Max
A
- Initial psychological component with lighter weight higher rep workout
- using lighter weights with more reps is seen as a less manly workout and vice versa for women - Empowerment Component
- For athletes in rehabilitation, lighter weight is less likely to cause an injury and allow that person to move that weight more times
- Can see the number of reps they are doing are increasing while on their workout program
16
Q
Long Term Effects of Exercise on Gonadocorticoids
A
- Long term effect of exercise
- > Hard to tell because these chemicals are made in much greater concentrations in other parts of the body
17
Q
Two ways that we see an increase in Strength
A
- It is due mostly to neural changes
- Initial changes in strength are due to neural activation of the muscle
- Neural changes explain the first 8-10 weeks of strength increases - Muscle Hypertrophy only comes into play after long term resistance training
- Takes time to alter protein production
- Hypertrophy starts after the 10th week and continues after time
18
Q
Fiber hypertrophy different resistant exercise effects
A
- Not all resistant exercise causes the same amount of hypertrophic response in muscle
1. Isometric Contractions - muscle contracts, but no change in muscle length
- no movement
2. Isotonic Contractions - muscle goes through a range of motion
3. Concentric Contractions - flexion
4. Eccentric Contractions - extension
19
Q
Concentric and Eccentric Contractions Effect on Fiber Hypertrophy
A
- Larger increase in the muscle cross-sectional area in eccentric contraction than from concentric contraction
- > more fiber hypertrophy from eccentric contractions
- Greater increase in hypertrophy from extension exercises over flexion exercises
- > When stretching a muscle under a load, it responds more with hypertrophy than when we are shortening the muscle with a load
- Most exercise can not be strictly eccentric, to have the eccentric part must do the concentric part in the first place
- > Combined exercises will show a greater increase in muscle mass than concentric, or eccentric alone
- You can enhance the hypertrophy coming from eccentric exercise by doing high velocity eccentric training
- > By high velocity eccentric training, the damage that occurs causes an increase in hypertrophy
20
Q
Neural Drive Neural Adaptation to Resistance Training
A
- Neural drive is a combination between motor unit recruitment and the rate of coding
- If you increase the number of motor units and increase the frequency, you can get much stronger contractions
- Increasing neural drive will increase strength
21
Q
Exercise Effects on Glucagon
A
- Basically opposite to insulin
- Glucagon levels increase with duration and exercise
- High levels of catecholamines will increase glucagon levels
- As we deplete glycogen reserves, we need more substrates available and glucagon powers things like gluconeogenesis
- Long Term Chronic Exercise Effects
- > Glucagon levels increase with duration and intensity, but increase less as a long term adaptation
22
Q
Types of Hormones
A
- four different classes of hormones
1. Steroid Hormones
2. Non-steroid hormones
23
Q
Aldosterone
A
- the predominant mineralocorticoid
- causes the resorption of sodium ions
- moves sodium and water follows
- Causes water retention related to blood volume, blood pressure and cardiac output
24
Q
Thyrotropin
A
- aka Thyroid stimulating Hormone (THS)
- Major hormone regulating activity of the thyroid gland
- Maintain growth and development of TG and activity of cells within TG
- TG regulates the body metabolism
25
Q
Muscle Biopsy
A
- needle biopsy technique
- Technique used to determine the size, the number and the type of muscle fibers
- Indicates that when we are looking at changes in strength that there is very little increase in the size of fibers
- > there is a 50% increase in muscle fiber size
- > Shows that even though we see greater strength, the size of the fiber does not change much
26
Q
Effects of Exercising in Polluted Air
A
- Number one urban problem for exercise is polluted air
- > More pollution in cities than in the country
- Affects the respiratory system
- > Causes a reduction in air flow in the respiratory system
- > Prevents oxygen from getting to the lungs and Carbon Dioxide from escaping
27
Q
Adrenocorticosteroid Hormones
A
- come from the cortex of the adrenal gland
- steroid based hormones
- produced by the gonads and the adrenal cortex
1. Mineralocorticoids
2. Glucocorticoids
3. Gonadocorticoids
4. Gonadal Hormones
28
Q
Prolactin Releasing peptide or Prolactin inhibiting factor
A
- Produces Prolactin and causes milk to be produced in the mammary glands
29
Q
Resistance Training Mechanism: Amount of Protein
A
- More protein inside the muscle, contributes to muscle size and some can be myosin cross-bridge heads
- Amount of protein is related to size
30
Q
Exercise Effects on Opioid Peptides
A
- Production of all of these increase with exercise
Ex: runner’s high - can reduce mental depression, increase pain tolerance, control or suppress appetite (linked to obesity treatment)
- Reduce anxiety, reduce tension, reduce anger, reduce confusion
-> Balance the emotional states - Research suggests that patient’s in the early stages of dementia can benefit from exercise
- reduce the release of FSH and LH
-> regulates the production of other hormones like testosterone and estrogen
-> has some effect on adrenocorticosteroids - Stimulate the release of GH (growth hormone) and Prolactin
-> Exercise causes controlled tissue damage and growth hormone can stimulate that repair - Opioid peptides help promote the recovery from exercise
31
Q
Thyroid Gland Hormones
A
- Exercise increases thyroid activity
1. T3 and T4 - when secreted increase metabolic activity
- > increases the basal metabolic rate up to 4x normal rate
2. Thyroid Stimulating Hormone (TSH) - no effect on exercise because it is secreted at night during sleep
- > The production does not change, rather the secretion of TSH changes
- Active cells need energy and thyroid hormone makes that available
3. Produces calcitonin - plays a role in reducing blood calcium levels
32
Q
Major Air Pollutants
A
- Ozone
- Reaction between sunlight and hydrocarbon emissions
- > Car exhaust
- Respiratory irritant
- Air Quality Index for Ozone
- > Can use this as a guide to determine the appropriate exercise condition
- > Reduce the intensity and duration of exercise when the index gets high - Carbon Monoxide
- Whenever you burn a fossil fuel we get carbon monoxide as a result
- Carbon monoxide binds with hemoglobin, even better than oxygen does
- > Prevents hemoglobin to bind to oxygen
- > can not get enough oxygen when exercising in cities with large amounts of carbon monoxide
- Carbon monoxide is slow to leave the body, it takes about 6 hours to start to leave the body
- A dose of Carbon monoxide can still be with you when you exercise for a second time and the effects are cumulative
33
Q
Antidiuretic Hormone (ADH)
A
- Posterior Pituitary Gland hormone
- involved with water retention in the kidneys
- promotes reabsorption of water by the kidneys
- decreases the concentration of urine
- exercise greatly increases ADH
- > shifts the blood to the surface and away from the kidney
34
Q
High Altitude Cerebral Edema (HACE)
A
- life threatening condition
- swelling around the brain
Symptoms: - Headache
- Disorientation
- loss of coordination
- memory loss
- psychotic behavior
- coma
35
Q
Heat Index and How to exercise based on it?
A
- Humidity makes a warm environment feel even warmer
- Heat Index is a mathematical combination of (the actual temperature outside) x (a relationship of the humidity)
- It is the temperature and humidity interacting with one another to give us a real feel
- > It is possible for temperature and humidity to interact so that it actually feels cooler outside than the actual temperature
- > Normally with the heat index you will see an increase in the real feel temperature
- generally the higher the temperature, the more we have to reduce the exercise intensity
36
Q
Hypothermia
A
- After being extremely cold, you will start to feel warm and comfortable. Then you get sleepy and never wake up
- Can begin at external temperatures below 60’F
- You start shivering when your core body temperature is below 95’F
- can be life threatening
- It can occur very quickly especially when you are swimming
- > Because if you are moving around in the water, the water can take even more heat than just air
37
Q
Non-Steroid Hormones
A
- protein, peptides and amines
- all are amino acid based
- derived from amine groups, or protein derived
- the amino acid chain length differentiates the hormones
- > short chain are peptides
- > long chain are proteins
- not fat/lipid soluble, they are water soluble
- > water soluble molecules can not pass through plasma or nuclear membranes
- > transported in the bloodstream much more efficiently
- > dissolved in plasma
- bind to receptors on the outside of the cell
- > extracellular
- requires a secondary messenger protein to activate the cell to carry out the function
- generally activate proteins that already exist inside cells
38
Q
Category 1-4 of the Heat Index and General Effect of Heat Index on People in Higher Risk Groups
A
- Category 1
- Heat index = 130’F or higher
- heatstroke or sunstroke is highly likely with continued exposure
- > pretty likely you will drop - Category 2
- Heat index = 105’F to 130’F
- Sunstroke, heat cramps, or heat exhaustion is likely
- heatstroke is possible with prolonged exposure and/or physical activity - Category 3
- Heat index = 90’F to 105’F
- Sunstroke, heat cramps, and heat exhaustion is possible with prolonged exposure and/or physical activity - Category 4
- Heat index = below 90’F
- Fatigue is possible with prolonged exposure and/or physical activity
- > will fatigue faster
39
Q
Mechanism of Heat Exchange: Evaporation
A
- The major mechanism of heat exchange during exercise
- We cool down by putting this liquid on our body surface and having that liquid evaporate off
- > Whenever a liquid converts to a gas it vaporizes and because of the heat of vaporization (the conversion of one state of matter to another state of matter) there is energy that is lost
40
Q
Exercise affect on Thyrotropin
A
- Exercise is going to increase the thyroid gland activity, but it is not seen consistently
- > Reason why is bc TG is most active during sleep
- Also because the thyroid gland is the only endocrine gland that can store its secretions
41
Q
Calcitonin
A
- Thyroid Hormone
- plays a role in reducing blood calcium levels
- Not a major hormone in regulating blood levels
- More active in children than it is adults
- Adults have less calcitonin that affects blood concentration
- There is no effect from exercise
42
Q
Diet Effects on Fiber Hypertropy
A
- Diet can either enhance or limit hypertrophy
- If a diet is poor in protein, we will limit the ability of an exercise regime to cause an increase in strength
- > Want to have a positive protein balance, more protein coming in that is being used by the body
43
Q
Growth Hormone RH
A
- Anterior Pituitary Gland Hormone
- activates the somatotropes to release growth hormone
- Affects muscle and bone growth
- causes the production of growth hormone which promotes cell division and proliferation, aka produce more cells
- Slows the breakdown of carbohydrates and initiates the metabolism of fats
- > switch from one energy source to another
- > more energy in fats than carbs
44
Q
How do hormones stimulate protein synthesis?
A
- specifically steroid hormones
- once a steroid receptor complex is made, it will become a promoter and activate a segment of DNA that causes transcription
1. Causes the production of mRNA
2. Leads to cell translation to a protein
3. A new protein is produced - protein synthesis occurs
45
Q
Hormone Actions
A
- Stimulate protein synthesis
- especially steroid hormones - Change the rate of enzyme activity
- Alter plasma membrane transport
- primarily through secondary messengers
- changes the excitability of the cell - Induce secretory activity
- one hormone causes the production of another hormone
46
Q
Mechanism of Heat Exchange: Convection
A
- Movement of wind helps to increase the rate of heat exchange
- The movement of either air or water will speed up the exchange of heat
Ex: If we are outside on a cold day, we are losing heat to the environment and if the wind is blowing we are losing even more heat to the environment - Generally talking about wind currents, but can also have convective loss or gain of heat to the movement of water
Ex: If we are swimming in cooler water, then we have greater convective loss of heat from our body to the water because the water is moving past us
47
Q
High Altitude Pulmonary Edema (HAPE)
A
- life threatening condition
- swelling around the lungs
Symptoms: - chest tightness
- persistent cough
- frothy sputum
- feeling of impending suffocation during sleep
48
Q
Importance of wearing scarves in cold temperatures when exercising
A
- Protects the neck
- You can also pull it up over your nose and mouth which allows the air to become warm before you breathe it in to your body
49
Q
Steroid Hormones
A
- derived from cholesterol
- lipid in nature and fat soluble
- > can pass across a plasma or nucleus membrane
- bind to receptors inside the cells
- > intracellular receptors
- activate DNA
50
Q
Gonadocorticoids
A
- Adrenal cortex produces this
- Predominant gonadocorticoid is DHEA which is a precursor for androgens
- > One version is testosterone and estrogen/estradiol
- > DHEA produce the sex hormones (testosterone and estrogen)
- Both men and women are producing both testosterone and estrogen
- > Both chemicals are linked to athletic type things
- exercise has no effect on androgens
51
Q
Effect of Exercise on Glucocorticoids
A
- Exercise causes an increase in Corticotropin Releasing Hormone (CRH) from the hypothalamus which causes an increase in Adrenocorticotropic Releasing Hormone (ACTH) released by anterior pituitary gland and stimulates the adrenal cortex
- > Does not stimulate all 3 zones equally
- > Predominantly affects the zona fasciculata and that’s where glucocorticoids are being produced
- Exercise causes inc in CRH and ACTH which increases cortisol
- Chronic training reduces the amount of cortisol that is produced from exercise
- Long term effect of exercise is to reduce glucocorticoids, but has no effect on mineralocorticoids
52
Q
Mechanism of Heat Exchange: Radiation
A
- Heat moves from hot to cold
- Generally our body is warmer than the environment
- Our body temperature is 37’C
- > Therefore, generally we give off heat to the environment
- If the environmental temperature goes above 37’C aka a hot summer day, instead of our body giving off heat our body takes on heat from the environment
- > On hot days heat moves towards us
- Because our body is so hot, we generally have more of a stress with colder weather trying to allow us to stay warm than we do in warm weather to keep us cool
53
Q
Opioids
A
- Anterior Pituitary Gland Hormone
- Naturally produced
- Opioid peptides
54
Q
Exercise Effects on the immune system with Short term unusually strenuous exercise
A
- Suppresses the immune system
- Commonly causes an repeated long term chronic upper respiratory tract infection (URTI)
- Indicator that someone is overtraining
55
Q
Body response during exercise due to increased temperature and humidity
A
- Body temperature increases more dramatically the higher the temperature and the higher the humidity
- > Can not cool back down
- > This effect is exaggerated with humidity - The higher the body temperature, the higher the HR gets with the same amount of exercise
- > As our body temperature increases from exercise, so does our heart rate
- A combination of high temperature and high humidity causes an even greater increase in our HR
- > so we have to adjust our exercise to stay within our target range
56
Q
Adrenal Gland Hormones
A
- The adrenal cortex responds to stress, aka exercise
- Catecholamines increase which increase HR and constricts blood vessels
- > epinephrine and norepinephrine
- Different parts of the adrenal gland produces different classes of hormones
- > Adrenocorticosteroid Hormones
57
Q
Resistance Training Mechanism: Hypertrophy
A
- Resistance training gives visibly larger muscles
- Muscle Size and strength are highly correlated with one another
- Increasing muscle mass leads to increased strength
