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SPEX203 > Exercise and Hormones, Ergogenic aids, Recovery and Tapering > Flashcards

Exercise and Hormones, Ergogenic aids, Recovery and Tapering Flashcards

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1
Q

What are the roles of the Neuroendocrine system in exercise and recovery?

A
  • Highly interactive and widespread roles
  • Involved in breaking things down during exercise and building things up after
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2
Q

Why are endocrine effects of exercise considered complex?

A

Because many hormones have diverse and sometimes overlapping roles, impacting multiple tissues with both anabolic and catabolic effects.

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3
Q

How do peptide and steroid hormones differ in their action?

A

Peptides act fast by binding to surface receptors and using second messengers (e.g., cAMP), while steroids are slower, entering cells and acting at the nucleus.

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4
Q

What is the “big picture” role of hormones during and after exercise?

A

To maintain homeostasis in response to current and anticipated demands, including energy balance and recovery.

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5
Q

What happens hormonally during prolonged or competitive low-CHO exercise?

A

Catabolic hormones increase and insulin is suppressed.

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6
Q

What hormonal response is seen with high motor unit activation (intense exercise)?

A

More anabolic hormone profile during and after exercise.

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7
Q

What are steroid hormones made from, and when are they made?

A
  • Made on demand from cholesterol
  • They are lipid-soluble
  • Travel with a transport protein and directly enter cell
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8
Q

What are peptide and amine hormones made from, and when are they made?

A
  • Made in advance and stored
  • They are water-soluble
  • Travel freely and act on a target cell
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9
Q

What is a second messenger?

A

An intracellular molecule that amplifies a hormone’s effect after it binds to a receptor (e.g., cAMP).

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10
Q

What do hormones do?

A

They change rates of specific reactions in target cells by:
- Transport across membrane
- Secretory activity
- Enzyme activity
- Protein synthesis.

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11
Q

What determines a hormone’s activity in the body?

A
  • Hormonal concentration in blood
  • Secretion rate
  • Rate of inactivation
  • Quality of transport protein
  • Plasma volume
  • Receptor interaction
  • Number of target cell receptors
  • Affinity of binding
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12
Q

What is meant by hormone-receptor interaction?

A

It refers to the number and sensitivity of receptors, which can be up- or down-regulated.

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13
Q

What can acutely change hormone function during exercise?

A
  • Secretion rate
  • Plasma volume
  • Metabolism/clearance
  • Receptor sensitivity and density
  • Antagonist hormone levels.
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14
Q

What is the HPA axis and what does it regulate?

A

Hypothalamus-Pituitary-Adrenal axis; it regulates catabolic stress responses like cortisol release.

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15
Q

What is the HPG axis and what does it regulate?

A

Hypothalamus-Pituitary-Gonadal axis; it regulates anabolic sex hormone responses.

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16
Q

Which hormones are primarily catabolic during exercise?

A
  • Adrenaline
  • Noradrenaline
  • Cortisol
  • Glucagon
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17
Q

Which hormones are primarily anabolic?

A
  • Growth Hormone
  • Testosterone
  • Oestrogen
  • Progesterone
  • Insulin
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18
Q

What is the effect of training on catecholamine response?

A

Trained individuals have a lower response at the same absolute intensity, but not at the same relative intensity.

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19
Q

What does adrenaline do during exercise?

A

Increases glycogenolysis, cardiovascular output, and mobilisation of fats and immune responses.

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20
Q

How does exercise intensity affect glycogen use?

A

Higher intensity leads to more glycogen depletion.

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21
Q

What spares glycogen during moderate or prolonged exercise?

A

Mobilisation of free fatty acids (FFAs).

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22
Q

Why is FFA use reduced during heavy exercise?

A

Due to reduced blood flow to fat tissue and increased blood acidity.

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23
Q

What are the effects of glucagon (from pancreas) during prolonged or heavy exercise?

A

Increase glycogenolysis and gluconeogensis to maintain blood glucose

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24
Q

What are the effects of cortisol (from adrenal cortex) during prolonged or heavy exercise?

A
  • Increase lipolysis
  • Increase amino acids,
  • Reduce glucose uptake to maintain blood glucose
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25
What happens to insulin during exercise?
It decreases, but muscle glucose uptake increases due to GLUT-4 activity and increased receptor sensitivity.
26
What will blunt the hormone responses when exercise gets more intense and prolonged?
- Aerobic fitness (relative intensity of exercise) - CHO availability (before and during exercise)
27
When should you perform a warm-up?
Before physical activity, tailored to the type, purpose, and level of activity.
28
How should warm-ups differ based on activity duration?
- For <5 min activity: several min warm-up, variable intensity, 5–10 min delay before main activity. - For >5 min activity: ~5 min warm-up, build to mod-high intensity, <5 min delay.
29
What factors influence warm-up design?
- Conflicting time (time constraints) - Conflicting physiology (body cooling vs metabolism) - Conflicting use of substrates: water (dehydration) and glycogen - Need to tailor it for own situation
30
Who should warm up?
Clinical, health, and performance populations – generally yes for all.
31
What are some mechanisms of warm-up benefits?
- Metabolic priming (VO2, vasodilation) - Muscle temperature increase - Arousal - Neural facilitation - Skill rehearsal
32
What are some open questions in warm-up research?
- Optimal design - Post-Activation Potentiation - Morning exercise response
33
Why is recovery from exercise important?
- Enables repair and adaptation - Monitors training impact - Supports readiness for further exercise
34
What are some contexts for using recovery data?
- Performance - Clinical conditions (e.g., asthma) - Fitness testing (HR recovery) - Training load decisions (during and between sessions)
35
What does adaptation require?
Overload + Recovery
36
What influences recovery needs?
- System stressed (metabolic, hydration) - Exercise type (e.g., eccentric) - Situational factors (e.g., nutrition).
37
Why is recovery considered an active part of training?
Because it involves energetically expensive anabolic processes that take time and drive adaptation.
38
What recovery processes occur between sets?
- Replenishment of phosphagens (especially in Type IIx fibers) - Reduction of hydrogen ion (H⁺) accumulation
39
What recovery processes occur between sessions?
- Protein remodelling - Inflammation resolution - Glycogen restoration
40
Why is there a commercial focus on recovery methods?
Popularity of nutritional and method-based recovery tools - but it's important to critically evaluate their necessity and effectiveness.
41
Why is blood supply critical during recovery?
- Delivers oxygen for phosphagen replenishment - Delivers glucose for glycogen resynthesis (insulin-independent early on) - Provides protein and amino acids for muscle repair and enzyme rebuilding
42
Where do amino acids come from during recovery?
- Some from glycolysis and the TCA cycle - Essential amino acids must come from the diet
43
What is Excess Post-Exercise Oxygen Consumption (EPOC)?
Elevated VO2 after exercise, higher with intense or long duration work.
44
What causes EPOC?
- Phosphagen/glycogen resynthesis - Lactate oxidation - O2 restored in blood - Temperature - Hormones - Cardiopulmonary effects.
45
How does fitness affect EPOC?
Trained individuals may return to baseline faster
46
What are typical recovery times for energy systems?
- Creatine Phosphate: 70% in 30s, full in ~3 min - Lactate: ~70% in 15 min - Glycogen: ~24h, CHO-dependent - Water: 120% of volume lost, depends on sodium & glycogen
47
What are key cardiopulmonary recovery aspects?
- SV drops suddenly - HR drops slower than SV post-exercise - BP may drop quickly → risk of fainting if standing still
48
What factors influence HR recovery?
- Stress hormones - Fitness - Intensity - Temp - Hydration - Posture
49
What’s the evidence for popular recovery interventions like cryotherapy or compression?
Limited and often based on muscle-damaging models; faster metabolite clearance may not be needed.
50
Why might muscle cooling be harmful for adaptation?
- Doesn't reduce inflammation - Decreased blood flow and substrate uptake - Decreased vascular adaptation - Reduced protein synthesis - Reduced muscle repair following injury
51
Why might muscle cooling be used?
If impending re-exposure to hot exercise
52
What is tapering?
Reducing training load before competition to enhance performance while preserving adaptations
53
How is tapering typically done?
- Maintain frequency & intensity - Reduce training volume 40–60% over 1–2 weeks - Minimize eccentric/ballistic loading
54
Why is tapering done?
To maintain regular and intense stimuli for adapted state, but less volume of strain and thus need for recovery and repair
55
What are challenges of tapering?
Aligning with heat acclimation, priming, and other preparation needs.
56
What are 'training aids' in the context of physiology or fitness?
Tools or strategies used to selectively target exercise, environmental, or nutritional stress to decrease or increase stress before, during, or after exercise.
57
Give an example of a training aid that reduces stress.
- Exercise: compression garments - Environment: supplemental oxygen, cold-water immersion - Nutrition: sports drinks
58
Give an example of a training aid that increases stress.
- Exercise: Ankle weights - Environment: altitude training, sauna bathing - Nutrition: low-carb training
59
What should you consider when deciding on a training aid?
- Purpose of training - Limiting factors of fitness - Potential benefits/harm - Scientific evidence - Context relevance - Study quality.
60
What makes research valid in this context?
- Use of control groups - Blinding of participants/researchers - Mechanistic support - Real-world applicability
61
What contextual factors affect the relevance of a training aid?
- Fitness level - Sex - Dosage/timing - Energy systems used - Movement patterns - Motivation - Time course of effects
62
Which environmental stressors can enhance endurance performance?
- Hypoxia - Heat - Cold therapy
63
How much can sports drinks improve endurance performance?
None of these
64
How much faster will you row if you have breakfast (~90g carbs)?
~0.21% faster than if you don't
65
What does compression clothing typically improve?
Perception of recovery from training.
66
What are the general concepts of compression?
Customary use: - Lymphodema - Immobilisation and post-surgery - Air travel
67
What is the rationale for using compression during exercise?
- ↑ Blood flow and venous return - ↓ muscle oscillation - ↑ proprioception - Potential thermoregulation benefits.
68
What’s the evidence for compression in exercise or recovery?
- Mixed results - Small benefits - Placebo effects possible. - Better evidence for perception than for performance.
69
What is the rationale for compression in recovery?
- May enhance metabolic recovery - Reduce muscle damage markers (e.g., CK), though most data is from muscle-damaging designs.
70
What is the effect of cold therapy on endurance or strength adaptations?
May improve perception of recovery but has little effect on adaptation.
71
Does cold immersion reduce muscle inflammation after resistance exercise?
72
Can cold immersion blunt training adaptations?
Yes, it may blunt aerobic and strength gains (Yamane et al. 2006).
73
What is the purpose of dynamic apnoea as a training method?
Used as a warm-up or priming method, though specific details were not included.
74
What is the benefit of combined nutrient approaches?
Not specified, but they typically aim to enhance recovery or performance via multiple nutritional strategies.
75

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