Exam 4 Flashcards
(113 cards)
1
Q
What is a ergogenic aid?
A
Any nutritional, mechanical, psychological, or pharmacologic subsance or practice that improves athletic performance
2
Q
What is a dietary supplement?
A
Any product taken to supplement the diet
3
Q
5K is what percentage of VO2max?
A
> 95%
4
Q
10K is what percentage of VO2max?
A
> 90%
5
Q
Marathon is what percentage of VO2max?
A
~78%
6
Q
CHO is an
A
ergogenic aid
7
Q
Typical recommendation for CHo intake fo ran undurance athlete is
A
6g of CHO / kg of body mass
8
Q
Typical athlete diet for CHO
A
55%
9
Q
Typical athlete diet for Protein
A
15%
10
Q
typical athlete diet for fat
A
30%
11
Q
A high CHO die shows what kind of performance?
A
high performance.
12
Q
High CHO diet after training results in?
A
Faster recovery, getting back to resting level
13
Q
30 minutes after exercise, we are able to
A
have 3x more glycolysis synthesis when ingesting more CHO
14
Q
high cho good for
A
high intensity
15
Q
when can low cho diet be beneficial?
A
during initial base phase
16
Q
carbohydrate loading - 7 days prior to event you should
A
take cho so that its possible to exercse for longer
17
Q
cho loading - 3-5 days prior:
A
high% and volume cho diet. goal of 10g/kg/day
18
Q
consequences of cho loading?
A
may feel heavy/floated
nausea
diarrhea
insomnia
19
Q
how much glucose can we intake per hour
A
60g
20
Q
how much fructose can we take per hour
A
30g
21
Q
testosterone leads to what for bone formation?
A
increase in bone formation, meaning larger bones
22
Q
testosterone leads to what for protein synthesis?
A
increase in protein synthesis, meaning larger muscles and faster repair
23
Q
testosterone leads to what for epo secretion
A
increase in epo secretion, leading to increase in red blood cell production
24
Q
testosterone leads to what heart size is males?
A
larger heart sizes in males
25
esrogen leads to what with fat deposiiton?
increase in fat deposition , meaning increase in fat mass and percent body fat
26
esrogen leads to what with short stature
faster bone growth (ends earlier) and lower total body mass
27
difference bw men and women during marathon
9%
28
difference bw men and women during 100 milers
+2%
29
difference bw mean and women for deadlift
19%
30
muscle strength differences - upper body
women 40 to 60% lower force
31
muscle strength differences - lower body
women 25 to 30 % lower force
32
muscle strength differences due to
total muscle mass difference
33
In same absolute submaximal workload, CO for women is
sane as neb
34
In same absolute submaximal workload, sv and hr are
lower and higher when compared to men
35
In same absolute submaximal workload, heart size in women result in
smaller harts, lower blood volume
36
for same relative submaximal workout, women hr, sv, and CO is
increased, decreased, and decreased
37
for same relative submaximal workout, women: what type of o2 consumption?
lower o2 consumption than when compared to men
38
womens lower CO output limits
VO2 max
39
womans SVmax limited by
heart size and plasma volume
40
what does hemoglobin do for women in vo2 max?
lower hemoglobin limits vo2 max
41
sex differences in lactate threshold?
lactate threshold occurs at same percent VO2max
42
hyperthrophy in women vs men?
less hyperthrophy in women vs men
43
what type of mechanism is more important for women?
neural mechanisms
44
hot environments" progesterone in luteal phase trigger...
increase in temperature by ~0.5 celsius.
45
hot environments: may not be a real issue because of
more efficient sweating and even better with adapion
46
women are better suited for what type of environment?
cold. bc of higher fat mass
47
womens tend to have what type of extremities?
colder; because raynauds much more commmon in females
48
Three factors in female athlete triad?
Energyu Availaility
Bone Health
Menstural Status
49
inadequate nutrietns and exercise loss of fat leads to
lower leptin levels
| affect fsh and lh release
50
Recovery of energy status: process
days or weeks
51
Recovery of energy status: outcomes
incease energy status will stimulate anabolic hormones (IGF-1) and bone formation
will reserve energy conservation adapations
52
Recovery of menstural status: process
months
53
Recovery of menstural status: outcomes
increase in reproductive hormones and estrogern exerts an anti resportive effect on bone
54
Recovery of bone mineral density: process
years
55
Recovery of bone mineral density: outcomes
increase in estrogen continues to inhibit bone resorption and energy status will stimulate anabolic hormones (IGF-1) and bone formation
56
after what age will the body start to decline?
after age 30
57
fat free mass declining starting by age
40
58
Fat Free Mass Decline: Muscle and bone mass will
decrease
59
Fat Free Mass Decline: due to
lower acivity levels
60
Fat Free Mass Decline: hormone levels...
decrease, which includes growth hormones, sex hormones, and IGF-1
61
Fat mass tends to increase in
sedentary older adults.
62
what is sarcopenia?
sedentar older adults will lose a larger percentage of type II fibers
63
sarcopenia: decrease in
type II motor neurons
64
Sarcopenia: what do type i fibers do
re-innervate old type ii fibers, and results in a higher percent of type i fibers
65
endurance training as what impact of muscle mass
no impact on decline in muscle mass with age
66
resistance training and muscle mass
reduces muscle atropgy, and increase muscle cross-sectional area
67
reflexes and age?
reflexes slow with age.
68
reflexes and exercise?
exercise preserves reflex response time.
older active people = young active people
69
motor unit activation does what with age?
declines, exercise retains maximal recruitment of muscle
70
max SV will do what with age?
decrease
71
cardiovascular system becomes more what with age?
fibrotic
72
Max SV with age: arteries
arterial stiffening --> increase in afterload
73
Max SV with age: LV
stiffening in LV , and partial loss of frank-starling mechanism
74
Max SV with age: contractility
decline in contractility, response to catecholamines and receptor changes
75
exercise doees what so SV?
attenuates decline. Slows decline, but does not stop it from occuring
76
What is the main reason for a lower Q?
More to do with HRmax, and not SV max
77
exercise does what to VO2 max?
attenuates decline
78
exercise and risk : arteries
less arterial stiffening
79
exercise and risk: endothelial
less endothelial dysfunction
80
exercise and risk: vasodilator
preserves vasodilator signaling
81
exercise and risk: research
research ongoign on proper exercise dose for cardiovascular benefit
82
respiratory function with sedentary aging: lung compliance and chest wall
decreased lung compliance and decrease chest wall elasticity with age
83
vo2 max decline in highly trained adults
5-6% decline percage.
84
vo2 max decline in normal aduilts
10% decline per decade, around 4.0 ml/kg/minw
85
what is a macrocycle?
this is the entire training period
86
what is a mesocycle?
different periods within training, such as strengh training, hyperthrophy, peaking, active rest
87
what is microcycles
a week training cycle
88
what is diurinal undulation
day to day changes that occur in a training ccle
89
four steps in a single training session?
fatigue
recovery
supercompensation
return to baseline
90
Quantifying Training Loads: Internal & Objective
```
HR Variability
HR Load
Resting HR
Blood Lactate
HRR
```
91
Quantifying Training Loads: Internal and Subjective
Wellness Survey
| Session RPE
92
Quantifying Training Loads: Exercise and Objective
Volume-Load
Vertical Jump
Distance-Elevation Gain
Accelerometer DAta
93
Quantifying Training Loads: Subjective and Exernal
Coachs Assessment
94
Measuring Performance and Recover
We want to know how tis much training will elicit this much fatugue and this much adaption which will take this long to recover from for performance this day
95
Maximal Performance Tests
Mile Time
BEEP Test
Bulgarian TRaining - Max Out every friday
96
What are some blood tests?
Cortisol Levels
IL-6
Creatine Kinase
97
In which type of exercise activity do we see the gap the between men and women become the smallest or disappear?
Ultra endurance 100 mile runs
98
In anatomical terms, how do men and women differ in the areas that affect exercise?
Muscle mass
red blood cell count
heart size
99
True or False, men produce more muscular force due to greater force production capability for the same cross-sectional area of muscle.
False
100
Which of the following is thought to be a primary reason why women tend to present with a lower relative VO2max than males?
females quantity of fat mass
101
Which of the following is NOT a reason for the VO2max differences in females?
females having lower capillary density in skeletal muscle
102
True or False, the female athlete triad is generally considered to start due to low energy availability related to inadequate dietary intake.
true
103
Choose ALL of the following that tend to change with normal aging.
increase in fat mass
decrease in vo2max
decrease in hrmax
104
True or False, both trained and untrained older adults will have slower response times to initiating voluntary tasks when compared to untrained young people.
false
105
Which of the following factors will contribute to the decrease in VO2max observed with aging? (Choose all that apply)
decrease in maxhr and vasodilation control of artieral system
stiffening of artieries and lv
106
The average human's total fiber type distribution is 50% Type IIa and 50% Type IIx.
false
107
The difference in contraction velocity between Type 1 and Type II muscle fibers is attributed, in part, to which of the follow ___________________.
different atpase
108
_________ fibers are recruited first due to the _________ size of the of the cell body of the alpha motor neuron in the motor unit.
type i / smaller
109
True or False, Type 1 fibers have a more developed sarcoplasmic reticulum which allows calcium to spread through sarcomere faster, in turn making this fiber type faster than other fiber types.
false
110
The Bohr effect is a shift in the oxyhemoglobin saturation curve to the right in response to __________.
increases in hydrogen
111
Strength gains observed in the first month of training can be attributed to all of the following EXCEPT:
decrease in reciprocal inhibition
112
When breaking down substrates to produce ATP, the majority of ATP is produced in which of the following enzyme pathways?
etc
113
Increased resistance in the arterial system would decrease cardiac output. Which of the following mechanisms related to cardiac output is related to the resistance of the arterial system?
increase in afterload
