INTERGRATIVE CONTEXT OF EXERCISE PHYSIOLOGY

Question 1

Alcohols Basic Effects

Answer 1

• acts as a depressant and a diuretic
• toxic to brain and liver in high quantities
• carcinogenic: drives various cancers
• increase energy intake
• protective effect against CHD if consumed in moderation
• however the toxicity of the liver and effects on the kidney outweigh such positive effects

Question 2

Safe Drinking Limit

Answer 2

their is no safe drinking limit

1 drink a day has shown to increase the chances of cancer

Question 3

Alcohol Effects on Exercise Related Factors

Answer 3

• Catabolism: glucose uptake
• Brain Function: cognition/motor control
• Fluid Balance: water and electrolyte balance
• Thermoregulation: skin vasodilation
• Anabolism: protein synthesis and glycogenesis
• Immunity: adaptive and innate immunity
• Cardio: blood pressure and supply

Question 4

Elimination of Alcohol

Answer 4

only 10% is excreted (by breathe, sweat and urine) the other 90% is metabolised in the liver

ADH enzyme catalyses oxidation to acetaldehyde but this very toxic to the liver and generated free radicals

acetaldehyde is oxidised to acetate which is a non-toxic metabolite which can enter the krebs cycle or stored as fat

Question 5

Factors Determining the Elimination of Alcohol

Answer 5

• age
• sex
• habituation
• individual difference eg. ethnicity
• feed effect
• exercise effect?

Question 6

Alcohol Effect on Cardiovascular

Answer 6

• stimulate adrenaline secretion which increase BP, arrhythmias, infarction risk and causes ventricular weakening
• vasodilators to your skin so causes flushes
• complex effects on coagulation
• long term impairs heart function chronically so heart disfunction and stiffening but exercise try’s to do the opposite . also causes hypotension from the weakness of the heart muscles which again exercise is trying to counteract.

Question 7

Metabolic and Immune Effects

Answer 7

• alters regulation of blood glucose and amino acids

by increasing adrenaline causing a decrease and insulin and increase in glycogenesis

decreases innate immunity and adaptive immunity

Question 8

Alcohol is a Diuretic

Answer 8

• impairs anti-diuretic hormone secretion
• wether alcoholic beverages cause net water deficit (hypo-hydration) depends on existing anit-diuretic hormone activity, alcohol content of digest fluid and metabolism of alcohol.
• would expect impaired heat tolerance

Question 9

Alcohol Effects on CNS

Answer 9

• suppress brainstem activities
• mis match perceived from actual competence
• decrease in vestibular function, visuomotor tracking performance, and quality and duration of sleep

Question 10

Alcohol effects on Muscle Function and Performance Effects

Answer 10

• decrease in maximal and endurance performance esp. skilled motor activity

decreases
- vestibular motor function
- vo2 max (due to HR increase)
- fuel availability from blood
- tremors

Question 11

Alcohol Effects on Training Effects - Short Term

Answer 11

• decreases recovery of force after eccentric damage
  because of local muscle and central effect, decreases synthesis of new protein after training but could be different depending on the sex

Question 12

Alcohol Effects on Training Effects - Long Term

Answer 12

• oxidative damage
• muscle atrophy
• decrease capillarisation of fibres

Question 13

How Problematic is Alcohol

Answer 13

• a major cause of mortality and morbidity
• binge drinking is damaging to health
• increase injury rates other adverse health and performance outcomes in athletes who drink compared to those that don’t
• hazardous drinking differs with sporting level

Question 14

Countermeasures of Alcohol

Answer 14

• the major one is to moderate peoples intake
• food intake as it the only thing that can suppress the level in the blood exercise hasten alcohol clearance

Question 15

% of our body mass is water

Answer 15

40-70%

Question 16

Importance of Water

Answer 16

• major part of your body mass
• building material
• essential for all systems and many reactions
• thermoregulation
• lubricant
  shock absorber

Question 17

Approx, during porlonged exercise, how much water should you drink

Answer 17

400-800l=L/h

Question 18

Hyper/Eu/Hyhphydration

Answer 18

hyper - more than normal
eu - normal
hypo - less than normal

state of body water volume

Question 19

De vs Rehydration

Answer 19

changing hydration state

de = losing water/hypo-hydration
re = regaining water

Question 20

Control of Body Fluid Volume and it Composition

Answer 20

• are both important
• both stressed by exercise

both detected and controlled by BP receptors (detect BP) and osmoreceptors (decrease urine/increase thirst)

Question 21

Where is Most of our water

Answer 21

intracellular

Question 22

Daily Body Fluid Balance

Answer 22

maintained precisely, usually drink more than we lost, despite some very high turnover

is a testament to control process

Question 23

Exercise and Loss of Water and Sodium

Answer 23

the balance between them is at least as important as the amount of each one

• inhibits sweating, decrease aerobic power sustainability, can be fatal

so don’t consume excess amount of one without the other or two much of both

Question 24

Stabilising Hydration in Exercise

Answer 24

is hard

we lose most fluid vua sweat, can’t drink lots as the stomach can only empty 1L/h,depends on the human, hard not to lose mass during exercise

Question 25

Issue with drinking to much water

Answer 25

when you aren't very fit or drink to much when you don't do much exercise this can cause water toxicity

Question 26

Drink to Thirst Theory

Answer 26

this is the safest option as it avoids exercise associated hyponatraemia there is also no shown benefit for drinking beyond thirst

Question 27

Hypo-hydration and Performance

Answer 27

can impair it as a low body water effects are very similar to the effects of heat so only impacts endurance but if hypohydrated in heat the effect is worse

Question 28

Hypo.hyperhydration and health

Answer 28

both can impair health chronically - hypo increases the risk of come diseases actue - increase risk of ilness - depends on the situation too much water relative to sodium can be fatal

Question 29

Does dehydration threaten health acutely

Answer 29

dehydration increases body temperature and this facilitates illness but dehydration doesn't make heat illness more likely

Question 30

Advice for Hydration in Exercise

Answer 30

- optimal hydration for training is unclear but to build muscle need to be euhydrated - rehydrate well in recovery - try limit mass loss to 2-4% of your inital mass - don't start hypohydrated especially if a hot day as dehydration can have a bigger impact

Question 31

Timing for Hydration in Exercise

Answer 31

before = start hydrated during = can help performance if over 40mins - 600ml/hr (!) - some sodium and carb is good after = depends on the situation - protein can be good - try have 1 clear urine per day