EXERCISE AND HORMONES, ERGOGENIC AIDS, RECOVERY AND TAPERING RECOVERY

Question 1

Neuro-endocrine have highly interactive and widespread roles in what systems

Answer 1

catabolism
brain structure and function
anabolism
cardiovascular system
defence and repair

Question 2

Endocrine effects of exercise are complex

Answer 2

• the complexity must be appreciated
• many hormones impact multiple tissue types and have diverse effects, some are anabolic and some are catabolic
• peptides and amine hormones tends to act fast but steroids slower
• hormone profiles during and after exercise serve the bodys homeostatic needs now and anticipated. more of them break down as exercise is prolonged and when more motor units are activated

Question 3

Endocrine System Overview

Answer 3

stimulus sent to a host organ there can then be 2 ways

1. steroid hormone - carried on proteins, which are made on demand to a target cells, going straight into them with direct action then the responses happen
2. peptide and amine hormones - which are mad in advance and travel freely to the target ells, but can only bind to the outside of the cell receptors which then stimulate the cell to have a response

Question 4

Steroids vs Peptide Hormones Difference

Answer 4

steroids - enter straight through the cell membrane and binds to the nucleus which then stimulates a response through the nucleus

peptides - attach ti the cells surface receptors and act by second messengers

Question 5

Second Messengers

Answer 5

intracellular compound that increase in concentration with binding of a hormones to its receptors and amplifies the cellular response

Question 6

What do Hormones Do

Answer 6

transport across membrane
secretory activity
enzyme activity
protein synthesis

all having an exercise and nutrient effect

Question 7

What determines hormonal activity

Answer 7

hormone concentration in blood
- rate of secretion and of inactivation or excretion
- quantity of transport protein
- plasma volume

activity
- depends how much of them are in the blood which is determine by how much you secrete. more hormones in the blood then mean they are more likely to bind with the receptors but also depends on ho many receptors are available

Hormone receptor interaction
- blood hormones levels
- number of target cell receptors
- affinity binding

Question 8

Addiction to drugs

Answer 8

increase drugs and hormones has it effects on cells and receptors that give you addiction and then when you begin to regulate them better to continue to getting the same results you have to increase your intake

Question 9

what dictates how you breathe

Answer 9

co2 via negative feedback control

Question 10

in exercise feedback

Answer 10

your brain needs glucose so you don’t want insulin in the blood to remove the glucose so you suppress the parasympathetic system to keep glucose in the blood stream

exercise is so different to stress

Question 11

slide 10 lecture 22 - look into it

Question 12

Neuroendocrine pathways of catabolism

Answer 12

hypothalamus
releases and stops releasing factors to the
anterior pituitary
which releases
1. adrenal glands = stress hormones catabolic and stop the hypothalamus - exercise and stress
2. gonads = sex hormones anabolic - recovery

Question 13

stress hormones

Answer 13

hypothalamus
either stop or release, releasing hormones
either stimulating or not hormones
stimulating

1. cortisol from the adrenal cortex, the longer the exercise the more it is used. lifestyle/stress can impact cortisol on eercise
2. ad/nor ad from the adrenal medualla - short intense exercise
3. hormones

Question 14

stress hormones are catabolic and supress

Answer 14

anabolism

Question 15

what is important if you are trying maintain or gain muscle

Answer 15

exercise volume, recovery, feeding and life/total stress

Question 16

hormones during exercise

Answer 16

all increase more break down apart from insulin which goes down as we won’t less as we won’t glucose to stay in our blood during exercise as we need to use it

Question 17

Catecholamine Response to Exercise

Answer 17

fast response
increase 2-6 fold non linear
acts via 2nd messengers on the cell surface
has many effects
- immune metabolism
- hormones
- substrate
- pressor responses

Question 18

Cardiovascular Effects of Catecholamines

Answer 18

increase blood pressure and redistribution
- increase venoconstriction, vasoconstriction, hr, ventricular contractility

Question 19

training and catecholamine

Answer 19

training decrease catecholamine to a given intensity due to the stress but after training for a couple weeks it will hardly increase as you are use to it so less stress

as you get more trained you still have a stress release as you just train harder

Question 20

Adrenaline Powerfully increeases

Answer 20

glycogenolysis

no linear response
the more stress the more ad we use to make glucose but we do’t wont this but we often have to if we run out of glucose

Question 21

Mobilsation of FFAs spares ____ at mod intensity

Answer 21

glycogen to help maintain glucose
less FFA mobilisation with an increase of carb feeding

Question 22

FFA Mobilisation and Exercise Intensity

Answer 22

decrease with heavy exercise

slide 20 lecture 22 go over

Question 23

Prolonged Exercise and Fuels

Answer 23

• we gradually move through fuels as exercise continues
• rely more on whats in the blood not the muscle
• we use the fat being delivered to the cells
• depends on what and if you are eating and hormones
• muscles will use what you give it

Question 24

Muscles will use what you …..

Answer 24

give it

Question 25

Fuel Mobilisation by Cortisol and Glucagon

Answer 25

as exercise is prolonged or heavy our energy decreases so our cortisol increase FFAs mobilisation, and amino acids and then decrease glucose uptake which this and the exercise directly impacts glucagon by increasing glycogenolysis/genesis all leading to an increase in blood glucose

Question 26

does the liver or muscles have my glucagon

Answer 26

muscles

Question 27

how cortisol is controlled in exercise

Answer 27

- by more feedforward and less feedback - multiple factors (stress)

Question 28

What overall effects does cortisol has

Answer 28

- mobilising fuels and keeps it for the brain - counteracting immune activating - stimulates glycogenesis

Question 29

Insulin is ____ and is supressed by ________

Answer 29

anabolic catecholamines

Question 30

Glucose uptake by muscle ____ x faster during exercise and in recovery

Answer 30

7-10 times

Question 31

Insulin ____ during exercise

Answer 31

decreases

Question 32

Insulin During Exercise

Answer 32

the more exercise is prolonged the more insulin decreases this does depend on your training status as the more you are trained the less effect these hormones have as insulin decreases during exercise this means that less glucose is going into cells, especially into the muscle cells where we need it to go therefore to counteract this we do this by mechanical stress. during exercise there is more blood flow so the muscle can take more glucose, and we get more blood flow to the muscles themselves, and muscles are more sensitive to insulin. so by muscles contracting they cant independently get glucose into their cell membrane and then into their muscle. so hence why some people get type 2 diabetes as they don't contract their muscles alongside insulin

Question 33

Independent Glucose Transport

Answer 33

via a mechanical stress of the muscle cell membrane via a muscle contraction

Question 34

Fuel controlling hormones

Answer 34

are blunted by aerobic fitness and carb availability

Question 35

Warm Up

Answer 35

type, purpose and level is less important for endurance and more for power exercise as warmer muscles produce more force, more risk of injury

Question 36

General Concept of Activity that has been longly followed

Answer 36

activity under 5 minutes can have a several minute warm up with variable intensities activity over 5 minutes only needs a 5 minute warm up and build from a mod to high intensity warm up can deplete you if have a long event tailor it for your own situation

Question 37

Balance Warm Up Against its Adverse Effects

Answer 37

conflicting - time - physiology - use of substrates

Question 38

what are 3 reasons you should warm up for

Answer 38

clinical, health and performance

Question 39

What is the mechanism value of warming up

Answer 39

- metabolic priming - muscle temperature - arousal - neural facilitation - skill rehearsal

Question 40

Why consider recovery from exercise

Answer 40

- it is a part of training - a means to determine physiological impact of previous exercise many reasons - to monitor and readiness for performance - clinical, for health reasons - fitness testing - training, work vs reast eg. use heart rate for rest between reps

Question 41

Adaption Requires ......

Answer 41

overload and recovery

Question 42

Adaption

Answer 42

with appropriate overload many systems being stressed will overcompensate during recovery recovery differs according to systems, mature of exercise and situational factors

Question 43

recovery is an _______ part of training

Answer 43

active

Question 44

Importance of training related aspects of recovery

Answer 44

between sets to replenish hormones between sessions can take upto 24-48hrs to fully recover. has commercial focus like methods and nutrition

Question 45

EXAM Q: you will never ever fully deplete you _____

Answer 45

fuels

Question 46

EPOC

Answer 46

excess post-exercise oxygen consumption

Question 47

why does EPOC occur

Answer 47

arises from anaerobic metabolism of previous exercise and other status from your recovery 24hr is minimum really

Question 48

Why do fitter people have less EPOC

Answer 48

- they have a larger o2 consumption over that 24hr recovery period - less stress for fitter people - more glycogen synthesis - unfit people have more conflict with body heat

Question 49

Energy Recovery Rule of Thumb

Answer 49

energy repletion and the same for all substrates 10x slower than the depletion

Question 50

Water - how much to drink back

Answer 50

120% but depends on glycogen resyntheses, as glucose holds lots of water so we can't get all our water back until we get our glucose back which can take upto 24hr sports drink that effective as don't have much salt, and sodium is important for water absorption

Question 51

Recovery of Specific Cardiopulmonary Factors

Answer 51

SV - sudden decrease HR - rapid drop relative to SV BP - sudden decrease with SV

Question 52

Recovery Response in HR

Answer 52

recovery is influenced by many things like fitness, intensity, body temo, hydration etc

Question 53

Muscle Cooling

Answer 53

in recovery it is mostly harming as doesn't do any benefit unless going back to exercise in a hot environment

Question 54

Tapering

Answer 54

this is when their is a decrease in training load in the days before the competition with the aim to increase performance but not doing loads of recovery that will lead to a loss of adaption this can be achieved by maintaining a frequency and intensity by decreasing eccentric load this helps are you maintain regular intensity for adaption but less volume of strain and this need for recovery and repair

Question 55

Training aid can help both

Answer 55

training and performance

Question 56

Training Aids

Answer 56

they have selecting targeting of exercise, environmental and nutritional stress to reduce the load and therefore strain before, during and after exercise but it may also increase stress

Question 57

Things to consider when deciding on training aids

Answer 57

- remember the purpose of training - what factors of it limit fitness - could it be beneficial or harmful - is it relevant or applicable for your context

Question 58

Environmental stressors shown to typically enhance endurance fitness to meaningful extent include

Answer 58

hypoxia heat cold therapy

Question 59

sports drinks improve endurance by

Answer 59

little to none

Question 60

if you have breakfast (90g of carbs) you will row ____% faster than if you don't

Answer 60

0.21%

Question 61

Compression Clothing Typically ......

Answer 61

enhances venous return and therefore cardiac output during exercise

Question 62

Compression

Answer 62

use to increase venous velocity and decrease pooling

Question 63

Compression During Exercise

Answer 63

- increases blood flow and venous return, so heart can pump more blood - improves movement efficiency by increase proprioception and decreasing muscle oscillation - thermoregulation, keep us cooler but evidence is not outstanding

Question 64

Compression for Recovery

Answer 64

- increase muscle metabolic recovery and decrease muscle damadge

Question 65

Cold/Cryotherapy typically

Answer 65

has