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Knes 203 > Final > Flashcards

Final Flashcards

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1
Q

Muscle hypertrophy

2 types

A

Muscle growth and size

Transient (sarcoplasmic) hypertrophy - immediate, fluid accumulation

Chronic (myofibrillar) hypertrophy - structural changes, fiber hypertrophy, fiber hyperplasia

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2
Q

Eccentric exercise

A

muscle fiber protein remodeling

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3
Q

Dose-response relationship between RT
volume and muscle hypertrophy

A

Low-volume protocols - less than 4 sets per muscle group per week

10 weekly sets per muscle to maximize

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4
Q

The effects of RT on LBM in older men and
women

A

-After 20.5 weeks there was a 1.1kg increase in Lean body mass (LBM)
-RT is effective for promoting gains in lean body mass among aging adults, particularly with higher-volume programs

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5
Q

Signals for muscle hypertrophy

A

mechanical tension, muscle damage, metabolic stress

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6
Q

Mechanical tension

A

force and stretch, leads to pathway activation, eccentric contractions may provide greatest benefit

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7
Q

Muscle damage

A

Muscle damage decreases over time with working out

Initial protein synthesis does not correlate with muscle hypertrophy but it does with less damage later on because your muscle can spend more time getting bigger and less time repairing itself

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8
Q

Blood flow restriction training and muscle hypertrophy

Bicep

A

significant increases in leg size have been reported following walking with BFR (put on prior to exercise)

Yet, applying BFR cuffs to biceps immediately following resistance have been shown to impair hypertrophy (trapping metabolites doesn’t work as well with no tension)

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9
Q

Do acute hormonal alterations impact muscle adaptations?

A

mixed and limited evidence

If hormones did play a role, it is probably minor

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10
Q

Homeostasis

A stressor

Stress-response

Adaptation

A

The way an organism maintains internal stability while experiencing an external change

Anything that disrupts internal stability

Re-establishes internal stability

modification to fit conditions of new environment

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11
Q

Progressive overload vs accommodation vs overtraining

A

Gives you maximal gains and adaptation

Still gives you some adaptation but not maximal

Causes maladaptation

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12
Q

Dose-response concept in training

A

the magnitude of response (adaptation) to a given stimulus (training period)

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13
Q

Minimum effect dose and diminishing returns

A

Smallest amount of input required to acquire desired result

a decrease in output for a given increase of input

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14
Q

Avenues for exercise progression, regression and variation

A

-Load
* Placement of load
* Type of implement
* Tempo
* Other technique modifications such as grip or stance,
etc
* Range of motion

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15
Q

Range of motion

A

Training at relatively longer muscles lengths (i.e., full ROM) has commonly been seen to create greater hypertrophy than smaller ROM

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16
Q

Metabolism

A

the chemical reactions in the body collectively

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17
Q

Chemical bonds in macro nutrients in our food are a form of potential energy and then…

A

our body needs to convert these to high-energy compounds to be usable

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18
Q

breaking of ATP (Adenosine triphosphate) realeases…

Substrate-level phosphorylation:

Oxidative phosphorylation:

Unfortunately

A

Breaking of the high energy bonds of ATP releases 7.3kcal free energy

ATP generated independently of oxygen

ATP producing reactions with the use of oxygen

the store of ATP is enough for only about 2-3 seconds of maximal effort

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19
Q

Hydrolysis and condensation

A

Using water to split something up

Getting rid of water to add 2 things together

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20
Q

First law of thermodynamics

A

energy can not be created or destroyed ex. potential energy is transferred to electricity, potential energy is transferred to ATP

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21
Q

Second law of thermodynamics

A

spontaneous transfer of potential energy decreased capacity to perform work (entropy always increases which is non-usable energy) - as macronutrients are oxidized, products have less potential energy than reactants

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22
Q

Humans are inefficient; how much of the energy we get is converted to mechanical work?

A

Phosphorylative coupling efficiency ~60%
Proportion of energy that is converted into ATP

Mechanical coupling efficiency ~50%
Proportion of chemical energy stored in ATP that is converted to mechanical work when using ATP

Overall efficiency ~30%

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23
Q

Work and power equations

A

Review this!!!

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24
Q

Direct vs indirect calorimetry

A

Heat production, sealed chamber
vs
o2 and co2 production, typically open circuit

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25
Indirect calorimetry closed circuit Pros? Cons?
Douglas bags - one way breathing valves collect mixed gases over a timed period and are analyzed Pros - error rate is only about 1.5%, pretty accurate Cons - leakages, rapid changes in ventilation and oxygen uptake cannot be measured, collected time points, time consuming to set up
26
Indirect calorimetry open circuit Pros? Cons?
Breath-by-breath, gas samples by mouth piece Pros - automated (no math), generates time series and measures variabilities in each breath Cons - less accurate at higher breathing frequencies, artificial breathing resistance because of masks on face
27
Carbohydrates how much is used during exercise depends on... All carbs eventually converted to a... At rest, carbs are stored in muscle and live as...
how much is used during exercise depends on carb availability and development of carb metabolism in muscles All carbs eventually converted to a 6-carbon sugar (glucose transported through blood to muscles At rest, carbs are stored in muscle and live as glycogen
28
Fat non-energy producing fats
Main source of energy during prolonged and low-intensity exercise Fats yield more energy (9.4 kcal/g vs. 4.1 kcal/g for carb) Non energy producing fats - phospholipids and steroids
29
Protein
Minor energy source Only usable under certain conditions - severe energy depletion, starvation before used, protein converted into glucose or FFA Produces 4.1kcal/g
30
Per litre of oxygen you get more
Carbs
31
Respiratory exchange ratio (RER)
Carbon dioxide produced/ oxygen consumes RER = VCO2/VO2
32
RER equations Lecture 13
33
ATP use in muscles
Myosin ATPase - 75% - dissociating actin-myosin cross-bridges Sarco-endoplasmic reticulum ATPase (SERCA) - 25% - CA2+ reuptake NA+/k+ ATPase - 5% - rebalancing ions across cell membrane
34
Sources of ATP
Immediate system - ADP and PCr Anaerobic/glycolytic system - glycogenolysis and glycolysis, lactate production Aerobic/Oxidative system - carbs, lipids, protein, lactate, oxidative phosphorylation
35
Immediate system (ATP-PCr system) PCR breakdown release... PCR storage is only enough for....
Stores ATP and phosphocreatine - fastest and simplest energy system -PCR breakdown releases 10.3 kcal/mol -PCR storage is only enough for 8-13s of maximal effort
36
Anaerobic glycolytic system Limitations Lactate is a...
-early stages of high-intensity exercise - does not require oxygen - carbs are the only nutrient that can generate ATP anaerobically Limitations: Does not produce large amounts of ATP, produces h+ ions (reason for fatigue not lactate) Lactate is a fuel - it can convert to glucose (gluconeogenesis) and produce energy
37
Aerobic/oxidative system (in mitochondria) 3 processes Involves cellular respiration because What is required? Occurs inside
Aerobic glycolysis, krebs cycle, electron transport chain (produce ATP to replace ATP in immediate cycle) Oxygen required Mitochondria - number and density of mitochondria determine aerobic capacity of that muscle - denser near capillaries to optimize O2 delivery
38
Lipolysis (also day to day activities)
Fat molecules Longer exercise
39
Review 4 exercises contribution of energy systems (end of lecture 14)
40
True or false all of the 4 systems are active in all forms of exercise, however the amount and intensity of exercised determines which system is most active
True
41
Lipolysis involves the break down of
Triglycerides
42
Beta oxidation schematic Yield from fat oxidation
Fatty acyl-CoA - beta oxidation -Acyl CoA - krebs cycle - ETC Glycerol: enters glycolysis = 16 ATP B oxidation: 3 x 18C FFA = 360ATP Total = 376 ATP
43
More ___ is needed to get the same amount of ATP from lipids compared to carbohydrates
Oxygen (carb is more efficient with oxygen)
44
RER = VCO2/VO2 IF Respiratory exchange ratio (RER) is 1.0..... IF Respiratory exchange ratio (RER) is 0.71.... If 1.0 > RER 0.71...
carbs are the fuel lipid is the fuel the fuel is a mix of carbs and fats
45
What influences fuel selection?
* Exercise intensity * Exercise duration * Substrate availability * Diet * Sex * Training status
46
If at high exercise intensity what is being broken down? At lower - longer exercise intensity what is being broken down?
Carb, fat
47
After, before and during doing low or medium exercise, don't eat __ if you want to burn fat
Carbs
48
There is a __ fat oxidation during exercise in females at the whole-body level
Higher
49
True or False, RER is way higher in non-trained people at the same speed
True Non-trained people rely much more on carbohydrates
50
Cardiac output = HR x SV Resting cardiac output... Maximal cardiac output ranges from...
about 4.5L/min about 20-40L/min
51
Oxygen is carried in 2 forms
- dissolved in fluid of blood (~4% of O2 at rest) - bound to hemoblobin (~96% of O2 at rest) - each hemoglobin can bind to 4 O2 (1.34 ml o2/g oxygen capacity of hemoglobin) - more exercise gives your more hemoglobin to carry oxygen
52
Mitochondria density is
Increased by training
53
How do we assess cardiorespiratory fitness?
— Graded exercise tests (GXTs) § Laboratory or clinical tests § Field test
54
VO2 max= Parameters determining VO2 max
- maximal ability for CV system to deliver oxygen to muscles during dynamic exercise - Heart rate -stroke volume -amount of oxygen removed by blood (arterial-venous oxygen difference)
55
there is a decreased risk of ___ based on the weekly volume of PA and aerobic fitness
Cardiovascular disease
56
Cardiorespiratory (CR) fitness is the
measure of an individual's peak/maximal capacity to perform aerobic work
57
Factors contributing to increased VO2max
— Elevated cardiac output, — increasem in plasma and hemoglobin content — Increased skeletal muscle mitochondria — A shift in skeletal muscle fiber distribution toward more oxidative fibers
58
Heart and CV fitness with aging (4)
-reduced HR - reduced heart capacity due to thickening of walls - arrhytmias - increased stiffness of valves in heart
59
VO2 can improve at any age with regular endurance training by approximately
15-20%
60
Heart rate reserve (HRR)
HRR = maximum heart rate - resting heart rate
61
REP borg scale starts at 6 because
Heart rate
62
Exercise prescription guidelines -The most commonly used endurance exercise intensity prescription approach utilizes a percentage of maximal values to assign intensity
- key component is intensity - major limitation is that it ignores the existence of individual exercise thresholds
63
V>O2 max ramp incremental test and determination of exercise thresholds (2)
- gas exchange threshold (GET) -first change - respiratory compensation point (RCP) - second increase, body breathes as hard as possible
64
Why do we perform ramp incremental test (RIT)? what is significant about these 2 reasons?
- determine exercise capacity - identify cardiorespiratory response thresholds -find starting point - tailor exercise plans to specific people
65
Pathways for producing ATP in each phase
1 - fat oxidation 2- fat oxidation, aerobic glycolysis and glycogenesis 3 - anaerobic glycolysis and glycogenolysis
66
True or false: thresholds are highly individual and Even at the same percentage of VO2max, individuals are not necessarily experiencing the same metabolic stress!
True
67
Creating exercise endurance prescription depends on FITT-VP principle
Health, fitness or performance goals Frequency - intensity - time - type - volume - progression
68
Stages of program progression Initial conditioning Improvement Maintenance
lasts 1-6 weeks, develop basic techniques and habits of exercising Progression towards goal, 4-8 months, starting manipulation of intensity, duration and frequency Building on and maintaining fitness, add variety and activities of interest to the client
69
Frequency of exercise
- depends on client characteristics, goals and health -combination of MIPA and VIPA for 3-5 days per week recommended
70
Intensity
CSEP guidelines Look at finding heart rate reserve method
71
Time
- inversely related to intensity - 20- 60 minutes per day recommended - 30-60min MIPA benefits cardiorespiratory function
72
Type
Different kinds of aerobic activities
73
Progression of exercise Goal of initial condition Goal of improvement Goal of maintenance
Need to challenge body to keep adapting Goal: 40%-60%HRR for 30 continuous min Goal: Sustain MIPA to VIPA 20 to 60 min per session @ > 6/10 RPE Goal: maintain fitness level and weekly caloric expenditure (1000 Kcal)
74
Effects of HIIT on healthy, young individuals
— Increased skeletal muscle oxidative capacity — Increased resting glycogen content, — Reduced rate of glycogen utilization and lactate production — Increased capacity for whole-body and skeletal muscle lipid oxidation, — Enhanced peripheral vascular structure and function, — Improved exercise performance as measured by time-to-exhaustion tests — Increased maximal oxygen uptake
75
Different types of stretching
§ Static stretching (SS) § Dynamic stretching (DS) § Ballistic (bouncing) stretching (BS) § Proprioceptive Neuromuscular Facilitation (PNF)
76
Muscle spindle vs golgi tendon organ Location in body? Why is it activated? Efferent?
In muscle vs in tendon Muscle stretch vs muscle contraction/tension spinal cord sends signal to motor neurons to tell it to contract vs motor neurons tell muscle to relax
77
Static stretching Does it increase flexibility? mechanisms of short-term flexibility
- lengthening muscle until stretch sensation or point of discomfort is reached yes -Viscoelastic deformation of muscle - increased tolerance to uncomfortable stretch sensation - decline muscle spindle activation
78
Static stretching improves flexibility via
- Reduced viscosity (i.e., reduced resistance) of connective tissue components to a change in shape or movement - Increased pain tolerance -Reduced activation of muscle spindles when a muscle is stretched beyond the normal length
79
Dynamic stretching Does it increase flexibility?
- controlled stretch through the ROM of the joint yes (less than SS)
80
Ballistic stretching as a subgroup of DS
- attempt to exceed normal ROM by bouncing - research evidence shows that bouncing does not improve flexibility
81
Proprioceptive Neuromuscular Facilitation (PNF) Limitations: Does it improve flexibility?
Isometric contraction followed by SS Stretch - contract - stretch (SCS) Limitations: § Requirement for partner assistant § Uncomfortable and painful § Increases risk of muscle strain yes more than SS
82
Flexibility main thing
Muscle spindles are most important thing and the more you stretch the less they are fired
83
PNF sequence
1st Stretch: deactivates muscle spindles, improves viscoelastic deformation, and increases pain tolerance Contraction: activates GTOs and reduces tension in the muscle 2nd stretch: further deactivates muscle spindles, improves viscoelastic deformation, and increases pain tolerance
84
Endurance performance is limited by
Fatigue processes
85
Limiters of endurance performance
metabolite accumulation, glycogen depletion, central fatigue
86
Based on limiters of endurance performance, the physiological “goals” of endurance training might be summarized as:
* Decrease reliance on anaerobic energy sources at a given intensity * Basically, need to maximize oxidative ATP resynthesis Decrease muscle glycogen utilization at a given intensity * Will necessitate greater reliance on lipid oxidation
87
Fick equation
a = arteriole and v = venous
88
CV system adapts to endurance training
* Cardiovascular adaptations include all adaptations facilitating the transport of oxygen from the respiratory system to muscle fibers * The structures of the CV system respond to training by changes in dimensions and function
89
CV adaptations
1. Structural changes and increase in number of arteries, arterioles, and capillaries 2. Expansion of red blood cell and plasma volumes 3. Changes in cardiac dimensions and contractility 4. Improvements in the control of vascular vasodilation
90
Chronic exercise leads to
-increase in ventricle compliance and cardiac compliance
91
How does exercise increase BV
Post exercise hyperemia Hypotension
92
Peripheral changes in endurance training
High training volumes increase mitochondria content Endurance training increases mitochondria in skeletal muscle

Knes 203 (3 decks)

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