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KNPE 452 > Unit 3 Exam > Flashcards

Unit 3 Exam Flashcards

(62 cards)

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1
Q

two mechanisms of strength gain

A

hypertrophy and atrophy

neural adaptations

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2
Q

which mechanisms are responsible for early gains in strength

A

neural adaptations (learning effect)

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3
Q

4 potential neural adaptions

A

synchronization of motor units
motor unit recruitment
motor nerve firing rates
removal of neural inhibition

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4
Q

2 additional neural factors

A

coactivation of antagonists and agonists

morphology of the neuromuscular junction

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5
Q

transient hypertrophy

A

occurs during or after a workout and disappears within hours

due to edema formation from plasma fluid

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6
Q

chronic hypertrophy

A

reflects an actual structural change in the muscles (long-term)

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7
Q

what type of training maximizes hypertrophy to induce muscle damage

A

eccentric training

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8
Q

the primary stimulus for chronic muscle hypertrophy

A

tension

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9
Q

recommended intensity for max hypertrophy

A

60% of 1RM

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10
Q

recommended intensity for muscular strength

A

50% of 1RM

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11
Q

how is muscle fiber hypertrophy accomplished

A

increase in # of myofilaments, # of myofibrils, sarcoplasm, and supporting connective tissue

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12
Q

current evidence for muscle fiber hyperplasia

A

unlikely in humans, but common in animals

only certain individuals under certain conditions

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13
Q

when does hypertrophy become a major factor contributing to strength gains

A

resistance training = increases protein synthesis

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14
Q

which muscle fiber type is most affected by immobilization

A

type I

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15
Q

what is the most common fiber type transition

A

type IIx to type IIa

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16
Q

how much protein is recommended immediately after resistance exercise

A

20-25g

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17
Q

daily RDA of protein to increase muscle mass

A

1.6g / kg of body mass

RDA is .8g / kg of body mass

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18
Q

resistance training for kids

A

safe under certain conditions

can gain both strength and mass

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19
Q

resistance training for the elderly

A

helps restore lost muscle mass
improves the quality of life and health
prevents falls
strengths due to neural adaptions

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20
Q

how does aerobic training influence the cardiovascular fick equation

A

increase VO2max = increase SVmax * HRmax * increase (a-v)O2 dif

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21
Q

how does aerobic training influence heart size

A

increases heart size

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22
Q

how does aerobic training influence SV

A

increase SV

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23
Q

how does aerobic training influence HR

A

max HR has no significant change
HR recovery is quicker
decrease resting HR

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24
Q

how does aerobic training influence cardiac output

A

untrained: 5 L/m rest; 20-25 L/m max
trained: 5 L/m rest; 40 L/m max

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25
how does aerobic training influence blood flow to active and inactive muscles
increase capillary recruitment to active muscles | decrease blood flow to inactive muscles
26
how does aerobic training influence total blood volume
prevents any decrease in venous return as a result of more blood in the capillaries increase in total blood volume
27
how does aerobic training influence blood pressure
decrease BP
28
SV of a trained individual
resting: 100 mL max: 200 mL
29
cardiac output (Q) of a trained individual
resting: 5 L/m max: 40 L/m
30
(a-v)O2 difference of a trained individual
resting: 5mL/100mL blood max: 15mL/100mL blood
31
how does aerobic training influence pulmonary ventilation
decrease at submaximal | increase at max
32
how does aerobic training influence (a-v)O2 difference
increase because of the increase in O2 extraction
33
how does aerobic training influence fiber type
increase the size and # of type I fibers
34
how does aerobic training influence capillary supply
increase # of capillaries
35
how does aerobic training influence myoglobin
increase content by 75-80% | supports the increase of oxidative capacity
36
how does aerobic training influence mitochondria
increase size and #
37
how does aerobic training influence oxidative enzymes
increase activity with training | enhanced glycogen sparing
38
how does aerobic training influence VO2 max
increase 20-25% | resting is unchanged
39
how does aerobic training influence lactate threshold
increase to a higher % of VO2 max | decrease lactate production = increase lactate clearance
40
how does aerobic training influence RER
increases dependency on fat, decrease dependency on glucose
41
the gold standard for measuring anaerobic power
Wingate test
42
which metabolic pathway is most susceptible to adaption with anaerobic training
ATP-PCr
43
what limits exercise performance at altitude
reduced PO2
44
at what altitudes can performance be restored by acclimatization
low altitude (500-2000m)
45
how does O2% change with altitude
%O2 stays the same by PO2 decreases with an increase in altitude
46
how does acute exposure to altitude influence ventilation
``` increase ventilation (hyperventilation) increases pH ```
47
how does the pH change affect the oxyhemoglobin dissociation curve
shifts to the left
48
how does altitude influence oxygen transport
decrease alveolar PO2 = decrease in hemoglobin saturation | = decrease gas exchange at the muscle
49
how does acute altitude exposure influence plasma volume
short term decrease in plasma volume = increase in hematocrit
50
how does acute altitude exposure influence RBC count
increase RBC after weeks or months | long term increase in hematocrit
51
how does acute altitude exposure influence SV
decrease SV due to decrease plasma volume
52
how does acute altitude exposure influence HR
decrease HRmax due to decrease SNS responsiveness | increase overall HR
53
how does acute altitude exposure influence cardiac output
cardiac output increases
54
how does acute altitude exposure influence (a-v)O2 difference
increased
55
how does acute altitude exposure influence values for cardiac output, SV, and HR at the maximal level
everything is reduced at the maximal level
56
average time to acclimatize to moderate altitude
3 weeks
57
how does chronic exposure to altitude affect ventilation
increase ventilation at rest and during submaximal exercise
58
how does chronic exposure to altitude affect hematocrit
increase RBC and hematocrit
59
how does chronic exposure to altitude affect plasma volume
decreases then increase due to an increase in SV and Q
60
how does chronic exposure to altitude affect muscle CSA
cross-sectional area decreases | decreases muscle mass due to weight loss
61
how does chronic exposure to altitude affect the metabolic potential
decrease muscle metabolic potential mitochondria and glycolytic enzymes decrease oxidative capacity decrease
62
what is the best strategy to use for altitude living and training
live high and train low, passive acclimation and training not compromised by low PO2

KNPE 452 (5 decks)

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