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KIN 335 > Lecture 15 > Flashcards

Lecture 15 Flashcards

1
Q

Exercise:

A
  • involves generation of force by the activated muscles

- disruption of a homeostatic state

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2
Q

In dynamic exercise, the muscle may perform ______ (______) contractions or be overcome by external resistance and perform _____ (_____) contractions. When muscle force results in no movement, the contraction should be termed ______.

A
  • shortening (concentric)
  • lengthening (eccentric)
  • isometric
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3
Q

In cross bridge cycling, contraction cycle continues if ____ is available and ____ level in the _____ is high.

A
  • ATP
  • Ca
  • sarcoplasm
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4
Q

Bioenergetics:

A

process that synthesize ATP

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5
Q

Muscle contraction –>

A

movement

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6
Q

Muscle contraction requires ATP through:

A
  • cross-bridge cycling
  • Na K ATPase pump
  • sarcoplasmic reticulum Ca pump
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7
Q

3 bioenergetics:

A
  • creatine phosphate
  • glycolysis
  • oxidative phosphorylation
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8
Q

Enzymes _____ reactions.

A

catalyze

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9
Q

Catabolism:

A
  • enzyme attaches to molecule

- molecule splits into two constituent molecules

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10
Q

Synthesis:

A
  • enzyme attaches to 2 molecules

- molecules are combined to create new molecule

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11
Q

ATP is made up of:

A
  • adenosine

- phosphate (energy) x3

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12
Q

What does ATPase do?

A

ATP –> ADP

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13
Q

Creatine phosphate is ______.

A

anaerobic

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14
Q

Creatine phosphate (PCr) ______ it’s ______ ion to ADP.

A
  • donates

- phosphate

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15
Q

PCr: ADP the combines with _____ ion to form ____.

A
  • phosphate

- ATP

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16
Q

1 PCr =

A

1 ATP

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17
Q

Limitations of PCr system:

A
  • amount of creatine phosphate
  • total creatine - 50-60% maximum
  • creatine phosphate = 70%
  • free creatine = 30%
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18
Q

Glycolysis is _____.

A

anaerobic

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19
Q

Glycolysis: 1 glucose/glycogen ______ to ___ ______.

A
  • catalyzed

- 2 pyruvate

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20
Q

Glycolysis produces:

A

ATP + NADH + H+

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21
Q

1 glucose =

A

2 ATP + 2 NADH + 2 H+

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22
Q

1 glycogen =

A

3 ATP + 2 NADH + 2 H+

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23
Q

Limitations of glycolysis:

A
  • availability of glucose/glycogen

- amount of phosphofructokinase

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24
Q

Pyruvate –> lactate is ______.

A

anaerobic

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25
Lactate ______ catalyzes reaction between _____ + _____.
- dehodrogenase - pyruvate - NADH
26
End products of pyruvate --> lactate:
lactate + NAD+ + H+
27
2 pyruvate + 2 NADH =
2 lactate + 2 NAD+ + 2H+
28
Glycolysis --> lactate
4 H+ total
29
Hydrogen ion =
acid
30
____ is required for glycolysis.
NAD+
31
NAD+ is resynthesized from ____ through...
- NADH - pyruvate --> lactate - pyruvate --> oxidative phosphorylation
32
Limitations of NAD+ resynthesis:
- amount of lactate dehydrogenase | - acid production
33
Hydrogen ions inhibit _____ ____.
muscle contraction
34
Methods of removal for hydrogen ions (acid):
- bicarbonate buffering | - transport to blood --> elimination as CO2 via respiration
35
Oxidative phosphorylation is _____.
aerobic
36
Oxidative phosphorylation occurs in _____.
mitochondria
37
Oxidative phosphorylation is a ____ step process to synthesize _____:
- 2 | - ATP
38
2 steps in oxidative phosphorylation:
- Krebs (citric acid) cycle (no O2) | - ETC (O2)
39
In the Krebs cycle, ____ ____ is converted to ____, _____ and _____.
- acetyl CoA - ATP - NADH - FADH2
40
Krebs cycle: _____ and _____ enter ETC.
- NADH | - FADH2
41
Acetyl CoA:
- glucose --> pyruvate - amino acid --> pyruvate - fatty acid
42
Limitations of Krebs cycle:
- number of mitochondria - amount of citrate synthase - amount of succinate dehydrogenase
43
In the ETC, ___ is removed from _____ and _____ to resynthesize ___ and ____.
- H+ - NADH - FADH2 - NAD+ - FAD
44
ETC: 4 H+ combine with 1 O2 =
2 H20
45
Limitations of ETC:
- number of mitochondria | - oxygen availability
46
ATP-PCr contributes the most to non-steady state for what duration?
10 seconds
47
Glycolysis contributes the most to non-steady state for what duration?
10 seconds or 30 seconds
48
Oxidative phosphorylation contributes the most to non-steady state for what duration?
90 seconds
49
Adaptations for creatine phosphate:
increase total creatine in muscle
50
Adaptations for glycolysis:
- increase phosphofructokinase - increase lactate dehydrogenase - increase bicarbonates
51
Adaptations for oxidative phosphorylation:
- increase # of mitochondria - increase SDH and CS - improve O2 delivery and extraction
52
Anaerobic power is limited by:
- creatine phosphate | - glycolysis
53
Anaerobic threshold is limited by:
- glycolysis | - oxidative phosphorylation
54
Aerobic power (VO2 max) is limited by:
oxidative phosphorylation
55
Adaptations are specific to ____ ____.
bioenergetic system
56
Bioenergetic system must be ____ to elicit adaptation.
stressed
57
Motor unit specific (peripheral) adaptations to exercise:
- creatine phosphate | - enzyme concentrations
58
Muscle specific (peripheral) adaptations to exercise:
- number of mitochondria | - oxygen extraction
59
Adaptations not specified to muscles used (central):
oxygen delivery
60
Oxygen extraction consists of:
- increased myoglobin concentration | - increased capillarization
61
Increased myoglobin concentration means...
O2 transferred from hemoglobin (blood) to myoglobin (muscle)
62
Increased capillarization means...
more sites for O2 transfer between hemoglobin and myoglobin
63
SV =
End Diastolic Volume (EDV) - End Systolic Volume (ESV)
64
EDV increases with ______.
exercise
65
How can exercise HR be lower for the same intensity?
- intrinsic HR | - parasympathetic stimulation
66
Increased _____ allows reduction in intrinsic HR.
EDV
67
Effects of aerobic exercise on left ventricular chamber and EDV:
- increase cavity size | - increase myocardial compliance (Frank-Starling law)
68
Limitations of left ventricular chamber and EDV:
- ventricular wall thickness | - thoracic cavity size
69
Minute ventilation =
tidal volume x breathing rate
70
Minute ventilation decreases in ___ weeks training.
< 8
71
During maximum aerobic exercise, minute ventilation is ____% maximum capacity
60-85%
72
Blood oxygenation is not limited by _____.
respiration
73
Ventilatory cost of exercise:
9% of VO2 at VO2 max
74
Muscles of inspiration:
- diaphragm - external intercostals - pectoralis minor, serratus anterior, scalenes
75
When training goals are to increase anaerobic power, what adaptations, intensity, and volume do you need?
- inc. creatine phosphate - inc. phosphofructokinase & lactate dehydrogenase - intensity: high-very high - volume: low
76
When training goals are to increase anaerobic threshold, what adaptations, intensity, and volume do you need?
- inc. glycolysis - inc. oxygen utilization - inc. H+ buffering - intensity: moderate - high - volume: moderate
77
When training goals are to increase VO2 max, what adaptations, intensity, and volume do you need?
- inc. oxygen utilization - inc. oxygen extraction - inc. oxygen delivery - intensity: low-moderate - volume: high-very high
78
4 ways to tell cardiovascular training intensity:
- % VO2 max - speed - power - % HR max
79
Zone 1:
- 45-65 % VO2 max - 55-75 % HR max - duration: 1-6 hours - low intensity - recovery training
80
Zone 2:
- 66-80 % VO2 max - 75-85% HR max - duration: 1-3 hours - aerobic threshold - moderte intensity - base training
81
Zone 3:
- 81-87% VO2 max - 85-90% HR max - duration: 50-90 min - anaerobic threshold - high intensity; threshold training
82
Zone 4:
- 88-93% VO2 max - 90-95% HR max - duration: 30-60 min. - very high intensity - interval training
83
Zone 5:
- 94-100% VO2 max - 95-100 % HR max - duration: 15-30 minutes - supramaximal intensity - interval training
84
4 steady state training approaches:
- high volume - threshold - polarized - high intensity interval training
85
High volume approach distribution of zones:
- Zones 1 & 2: 4-5 days/week - Zone 3: 1-2 days/week - Zones 4 & 5: none
86
Threshold approach distribution of zones:
- Zones 1 & 2: 2 days/week - Zone 3: 3-4 days/week - Zones 4 & 5: none
87
Polarized approach distribution of zones:
- Zones 1 & 2: 3-4 days/week (60-80%) - Zone 3: 0-1 days/week (0-10%) - Zones 4 & 5: 1-2 days/week (15-30%)
88
High intensity interval training distribution of zones:
- Zones 1 & 2: none - Zone 3: none - Zones 4 & 5: 5-6 days/week
89
Rationale for distribution of zones in polarized training:
- zone 3 is most strenuous training and requires longest recovery - excessive training in zone 3 results in maladaptations
90
Modalities for zones 1 & 2:
- general or specific | - emphasis on central adaptations
91
Example of zone 1 & 2 training for cross-country skier:
- cross-country skiing (specific) | - running, cycling (general)
92
Example of zone 1 & 2 training for runner:
- running (specific) | - cycling (general)
93
Modalities for zones 3, 4 & 5:
- specific only - central & peripheral adaptations - specific muscles must be trained
94
Central adaptations of non-steady state training:
- zones 1 & 2 may be more effective for high training volume (> 60 minutes) - zones 4 & 5 sufficient to elicit adaptations
95
Peripheral adaptations of non-steady state training:
- zones 1 & 2 are effective for beginners | - zones 4 & 5 more effective for experienced
96
Work:rest for non-steady state training:
interval training based on work-to-rest ratios from time motion analysis
97
For most sports, _____ or _____ ____ is most effective for cardiovascular training.
- practice | - modified practice
98
Why use sport practice as cardiovascular training?
- peripheral adaptations are specific to muscle groups | - running/cycling/rowing may not use all of the muscles desired
99
Energy cost of fast recovery:
- ATP synthesis | - creatine phosphate synthesis
100
Energy cost of slow recovery:
- lactate metabolism - muscle recovery - other physiologic processes
101
Cori cycle:
- lactate --> pyruvate --> glucose - lactate in blood passes through liver - when blood glucose is low, lactate enters Cori cycle in liver - gluconeogenesis - futile cycle
102
Lactate is metabolized in the....
- heart - liver - kidney
103
Muscle recovery consists of:
- Na K ATPase pump | - sarcoplasmic reticulum Ca2+ pump
104
Effects of single set exhaustive exercise on ATP & PCr synthesis:
- ATP dec. 30% - PCr dec. 60% - ~80% @ 1 minute - ~100% @ 4 minutes
105
Effects of multiple sets of exhaustive exercise on ATP & PCr synthesis:
- rapid recovery in 3-10 minutes | - almost full recovery @ 50 minutes
106
Gluconeogenesis:
lactate --> pyruvate --> glucose
107
Glycolysis synthesizes ___ ATP.
2
108
Gluconeogenesis uses ____ ATP.
6
109
Not loss of __ ATP with Cori cycle.
4
110
EPOC =
Excess Post-exercise Oxygen Consumption
111
EPOC:
increased EE for 24-48 hours after exercise
112
EPOC is greater:
- when intensity increases (same volume) | - with increased frequency
113
We should increase training frequency ....
- gradually | - maintain same volume
114
What is one way to increase training frequency?
polarize training

KIN 335 (16 decks)

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