Adv Phys Test 1

Front 1

Exercise physiology

Back 1

study of functional stages that occur during movement

Front 2

the movement is typically

Back 2

voluntary

Front 3

the movement is typically caused by

Back 3

muscular activity

Front 4

exercise physiology is..

Back 4

fundamental and applied. it used to only be applied

Front 5

to get into exercise physiology programs

Back 5

you need a lot of basic sciences

Front 6

the movement is often used as a stimulus to observe or promote a particular change

Back 6

ok

Front 7

the movement includes what kind of effects

Back 7

preventative and rehabilitative. ex phys includes both rehabilitation and prevention

Front 8

the movement is expressed in terms of

Back 8

work

Front 9

the international unit for movement is

Back 9

watts

Front 10

ergometer

Back 10

measures work; allow for controlled rate, amount, and precision of work

Front 11

independent unit ergometer can measure

Back 11

to as low as 1 watt

Front 12

the fundamental changes studied are expressed in fitness measures. fitness measures are 1 of 3 types

Back 12

- health related
-performance related
- organic

Front 13

the measures can be studied

Back 13

submaximally or maximally
i.e. everyone is familiar with measuring vo2 max as a performance measure

Front 14

the study of exercise physiology is the plasticity and adaptability of body functions

Back 14

ya

Front 15

specific purposes of ex phys

Back 15

- decreased incidence and likelihood of chronic disease
- slow down the rate of progression of a chronic disease or disability
- enhance or facilitate rehabilitation
- increase the quality of life
- enhance work or sport performance

Front 16

3 subdisciplines (focuses of study) of ex phys

Back 16

sport physiology, work physiology, clinical exercise physiology

Front 17

sport physiology

Back 17

- deals w the art and science of training for optimal sport performance. uses principles of training that are based on physiological responses; athletes take themselves to the limits

Front 18

work physiology

Back 18

examines the physiological explanation influence of environmental and working conditions
- results in protection and increased productivity
- evaluation of what it takes fitness wise to do a job
- occupation ergonomics

Front 19

clinical ex physiology

Back 19

- resulted from the use of ex phys in rehab prevention
- clinical ex physiologists dont do as much rehab as pt's but they do more prevention than them

Front 20

primary & secondary prevention

Back 20

primary- decreasing the likelihood of first occurrence; done by identifying and manipulating risk factors associated w the disease
secondary- decreasing the duration or severity of the disease OR decreasing the likelihood of a second event

Front 21

movement

Back 21

- there can be no life without movement

Front 22

movement is

Back 22

complex; you can divide it into its parts; the sum is always greater than the parts

Front 23

factors that affect movement

Back 23

- health and general physical condition of the person
- previous experience and skill level
- motivation, anxiety, and fatigue
- cultural setting and social expectations (i.e. if you were a jogger 30 years ago, youd get in trouble)
- gender, age, heredity (heredity determines how much and the rate of ur improvement)
- readiness for action, level of involvement, technique

Front 24

movement can be 1 of 3 things

Back 24

exercise, physical activity, sport movement

Front 25

exercise

Back 25

purposeful, planned, typically uses some physiological measure to gage the intensity i.e. % of VO2 max, % of 1 RM;
-exercise programs are designed to improve 1 or more fitness components; i.e. strength, muscular endurance, vo2 max

Front 26

physical activity

Back 26

any increase in metabolism above rest
- i.e. do ur own gardening
- recommended- physical activity most days of the week
- physical activity programs are designed to improve health- i.e. bp, cholesterol, etc
- physical activity has a dose response
- you CAN improve ur health without changing ur fitness

Front 27

the foundation for all movement is

Back 27

energy

Front 28

most activities that are recommended last longer than

Back 28

1.5 minutes; aka theyre aerobic

Front 29

when you take bp

Back 29

its indirect. it is taken arterialy, over the brachial artery (medial side of arm)

Front 30

antecubital space

Back 30

where u stick the needle (front of elbow)
- cuff is placed above antecubital space

Front 31

there needs to be enough space bw the ___ and the ___ so the two dont rub against each other

Back 31

cuff and stethoscope

Front 32

take bp on the side the heart is on. otherwise there may be a diff of like 20mm

Back 32

yep

Front 33

make sure theyre sitting

Back 33

mhm

Front 34

if theyre gonna exercise on a treadmill

Back 34

- take one seated, one on treadmill before exercise, and one during exercise

Front 35

at rest,"",,pump bp up to

Back 35

160-180mm

Front 36

in exercise situation,"",,pump bp up to

Back 36

200mm

Front 37

if person is near max,"",,pump bp up to

Back 37

220mm

Front 38

if someone is low on the vo2 max scale (i.e. lower 20%)

Back 38

- set goals for them, dont just tell them to exercise; also start slow. like aim for getting to 50%

Front 39

measure strength how

Back 39

1 RM; you have 5 tries otherwise its invalid bc theyll be tired

Front 40

when u do strength training

Back 40

- there are changes in muscle and nervous system. nervous system adapts quickly. in a few weeks, youll be able to up weight, etc. with muscle, the closer u get to 6 weeks is when u start seeing changes.

Front 41

you can put on 1-2lbs of muscle per month if u really try

Back 41

ya

Front 42

before doing 1 RM

Back 42

u should do it 4-6 times beforehand if youve never done it before (so the nervous system can get used to it); ur motor units will recruit more efficiently (i.e. only recruiting the muscles required for the 1 RM) when its used to the exercise

Front 43

most exercise programs you would recommend are

Back 43

20-30min long (aerobic)

Front 44

best overall measure of energy basis

Back 44

vo2 max

Front 45

exercise is often recommended in terms of

Back 45

vo2 max

Front 46

moderate intensity exercise is

Back 46

40-60% of vo2 max

Front 47

in an absolute way (in terms of mets), moderate exercise intensity is

Back 47

3-6 mets

Front 48

vo2 and exercise intensity are directly related

Back 48

linear relationship

Front 49

1 met=

Back 49

3.5ml/kg/min

Front 50

the clinical way to express vo2 max is in

Back 50

mets

Front 51

for most people 3-6 mets is moderate intensity, however

Back 51

it may be max for clinical patients

Front 52

vo2max is also known as

Back 52

maximal oxygen uptake, max aerobic capacity, or max aerobic power (max aerobic power is most used)

Front 53

vo2max is related to many systems

Back 53

i.e. if u have a respiratory problem, or joint problem, etc. it will affect your vo2 max

Front 54

vo2 max is the highest amount of oxygen consumed during maximum exercise

Back 54

ya

Front 55

can u exercise at higher levels once you reached vo2 max?

Back 55

yea, ur muscular system can allow u to do more. the amount of work u do is not just dependent on ur cardiac- but u can only do i.e. 120% of ur vo2max for a short time

Front 56

vo2max is limited by

Back 56

cardiac output AND the extent to which ur muscle can perform anaerobically

Front 57

vo2max is determined by

Back 57

o2 transport, carrying capacity, and extraction

Front 58

fick equation

Back 58

says that vo2= cardiac output-arteriole-venous o2 difference
vo2= CO-avo2 difference
- CO= transport capacity
- venous o2= extraction

Front 59

submax

Back 59

50% dependent on CO, 50% dependent on avo2 difference

Front 60

extraction

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- capillary density becomes higher during exercise
- mitochondria density increses
- oxidative enzymes involved
- changes in hemoglobin

Front 61

CO is the central side. avo2 diff is the peripheral side

Back 61

yea

Front 62

high intensity exercise

Back 62

60-85% of vo2max
75% CO, 25% avo2 diff

Front 63

exercise intensity AND duration contribute to

Back 63

runner's high (endorphins)

Front 64

interval training will train ur heart better than just running submax

Back 64

ya

Front 65

limiting factor in determining vo2 max

Back 65

CO; most important factor in determining vo2 max

Front 66

how much can vo2 max improve?

Back 66

5-50%

Front 67

athletes will only improve

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around 5% in and out of season

Front 68

elderly will only improve

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around 5%

Front 69

if you go into space

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ur aerobic capacity will be lower when u get back

Front 70

in high altitudes

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ur vo2 max will be compromised

Front 71

typically, the best change youll see is

Back 71

20-25%; like someone who just starts an exercise program

Front 72

most of these changes take place within

Back 72

the first 6 months

Front 73

vo2 max does NOT predict

Back 73

endurance performance, but its necessary

Front 74

takes how long to maximize athletic performance

Back 74

7 yrs

Front 75

other factors in vo2 max

Back 75

initial level of fitness, training intensity, frequency, and duration;
- intensity is most important

Front 76

there is a minimum and a ceiling in terms of improvement

Back 76

- minimum= 50-60% of vo2max
- maximum= 85% of vo2 max

-manual labor- 40% of vo2 max
-sedentary, overweight- can be around 40%
-familiar environment and genetics combined- 50% of vo2 max
-genetics by itself- determines 30% of vo2 max

Front 77

how much does vo2 max change based on avo2 difference?

Back 77

it can change depending on the situation

Front 78

to increase vo2 max you have to increase

Back 78

the ability to extract oxygen

Front 79

how much can CO increase as a result of training?

Back 79

about 20%

Front 80

2 reasons why CO increases

Back 80

- increased edv (at the end of filling, how much blood is there); staying hydrated affects edv
- increased left ventricular mass (less likely to occur in older individuals)

Front 81

plasma volume can increase as a result of training

Back 81

yup

Front 82

vo2 can also be related to organs like

Back 82

the heart, muscle mass, and lung volume

Front 83

avo2 difference

Back 83

diff bw o2 in arteries vs veins

Front 84

normal values

Back 84

a- 20ml/100ml
v- 15ml/100ml

during exercise; v=5/100ml

avo2 diff (extraction)= 5 at rest and 15 during exercise, when u do a-v

Front 85

ml/100ml can also be described as

Back 85

vols %

Front 86

hemoglobin oxygen dissociation curve

Back 86

a curve that describes the effect of pH, temperature, and co2 on the ability of oxygen to be extracted from hemoglobin; esp during exercise

Front 87

hemoglobin and myoglobin

Back 87

- have an effect on avo2 difference

Front 88

1/3 of women of childbearing age have hemoglobin level problems

Back 88

ya

Front 89

capillary density

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- most muscle fibers have at least 1 capillary
- the more capillaries you have, the more circulation there is= more oxygen

Front 90

mitochondria density

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-more mitochondria= more ability to extract oxygen
-mitochondrial enzymes

Front 91

CO=

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CO=HR x SV

Front 92

HR doesnt really change as you keep exercising

Back 92

so it doesnt affect vo2 max. SV does

Front 93

red muscle fibers

Back 93

are about 3-5x improved in avo2 difference compared to white muscle fibers. so you can improve more if you have more red muscle fibers

Front 94

what determines vo2 max?

Back 94

the mode of exercise used
heredity

Front 95

mode of exercise

Back 95

- vo2 max values are higher on treadmill, compared to cycling
- highest values are reached on treadmill, bike ergometer is 10-15% lower, and arm ergometer is 30% lower

Front 96

heredity

Back 96

- genotype (ur training) vs phenotype (how well u can adapt)
- genetics and familial environment account for 50% of vo2 max
- regional fat distribution is about 30% genetically determined
- total body fat= 25% determined
- max heart rate= 50% determined by genes
- muscular strength= 15-40% determined by genes
- physical work capacity= 70% genetically determined (how much work you can do)

Front 97

how to express vo2 max

Back 97

l/min
- resting is around .2-.4 l/min
- ml/kg
- METs- typically expressed in METs. the tables that describe various METs. it is just a multiple of resting metabolism. 1 MET is resting. it is just the easiest way to describe

Front 98

weight independent and weight dependent exercise

Back 98

- running is weight dependent; i.e. run a mile vs run a mile w ur backpack- its harder
- cycling is weight independent activity; i.e. bike a mile, then bike a mile w ur backpack is the same thing
- elliptical- between running and cycling
- if u wanna lose weight, RUN bc its weight dependent
- if u wanna measure someone who does a weight dependent activity, express it in ml/kg if its running bc its weight dependent; express it in l/min if biking

Front 99

people exercise because

Back 99

- vanity- look good
- feel good

Front 100

you reduce your risk of _____by exercising

Back 100

cancer

Front 101

as you lose weight, your vo2 max goes up; however

Back 101

your cv fitness didnt actually go up, its just easier for you to do stuff bc ur lighter

Front 102

when trying to lose weight

Back 102

its easier to exercise rather than diet

Front 103

elite endurance athletes vo2max

Back 103

75-84 ml/kg

Front 104

typical college male/female

Back 104

40ml/kg, 34ml/kg

Front 105

male/female cross country skier

Back 105

94, 77

Front 106

the more muscle involved, the higher ur vo2

Back 106

ya

Front 107

age and vo2max

Back 107

you lose 10% vo2 per decade beginning around age 30

Front 108

a good master's endurance athlete (over age 50) would prob be around

Back 108

50 ml/kg. an untrained 50 year old would be around 28 ml/kg

Front 109

noticeable effects of heart disease in

Back 109

heart transplant patients. 17 ml/kg

Front 110

in a clinical setting, it is not always possible to measure vo2 max

Back 110

- instead we use maximal functional capacity or symptom limited capacity (as far as they could go before something like out of breathness, chest pain)

Front 111

requirements to measure vo2 max

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- there should be at least 50% of total muscle mass involved in the exercise
- the assumption must be made that the vo2 max is measured independent of motivation or skill

Front 112

efficiency on bike or walking is

Back 112

25-30%

Front 113

efficiency in swimming is

Back 113

10-15%

Front 114

rowing is

Back 114

15%

Front 115

step ups and step downs are used in the clinical setting a lot too

Back 115

bench step vs treadmill- youll get about the same vo2 max

Front 116

more vo2 max reqs

Back 116

- assumption must be made that vo2 max is measured under standard lab conditions
- within some range of age predicted heart rate; 220-age + or - 12
- achievement of a significant systolic pressure; should be >180
- perception of RPE should be 19-20
- RER or R should be 1.10 or higher
- lactic acid level should be 80mgs% or higher

Front 117

muscle anaerobiasis

Back 117

- ur ability to tolerate anaerobic activity
- lactate clearance capacity- ability to clear lactate; after a point, u cant do it anymore
- glucose-->pyruvic acid-->lactic acid or krebs cycle

Front 118

during anaerobic activity, a lot of lactic acid is made

Back 118

yup. also, co2 is produced during the krebs cycle, as well as from buffering lactic acid. your breathing goes up i.e. on the treadmill bc you need to get rid of co2; the stimulus for breathing is the co2.

Front 119

at max exercise u hyperventilate

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hyperventilation- exhaling more than u are taking in. RER will be greater than 1.1 as a result

Front 120

ventilation

Back 120

7.5 l/min at rest
ventilation= 150-200 l/min during exercise

Front 121

has workload goes up, vo2 goes up, then it levels out at a point

Back 121

yup

Front 122

inotropic

Back 122

- stroke volume

Front 123

chronotropic incompetence

Back 123

- being unable to achieve heart rate consistent with age predicted heart rate max

Front 124

when u dont respond to stimuli is when its bad

Back 124

yea

Front 125

Respiratory Quotient (RQ)

Back 125

VCO2/VO2- when this ratio is 1.0 or less than 1.0 ur using glucose as an energy source
6O2-->6CO2

Front 126

the degree to which you're hyperventilating should be minimally

Back 126

1.1

Front 127

the most notable change that happens during exercise

Back 127

respiration increase

Front 128

nervous system response intitiates

Back 128

the respiration

Front 129

resting lactate

Back 129

10%

Front 130

a well trained athlete @ the end of a competitive event (i.e. one lap around the track) will generate a lactate of

Back 130

150-200mg%

Front 131

a lactate of 200mg% will generate a pH around 7

Back 131

ye

Front 132

you dont start accumulating lactic acid til ur around

Back 132

50% of vo2 max

Front 133

the highest lactate is 357mg% with a pH of 6.8

Back 133

yea

Front 134

an elite mile runner has a 175 mg%

Back 134

40 minutes into recovery he was at 30mg%

Front 135

stereoids help u recover; however they screw with ur head

Back 135

ya

Front 136

half time for recovery

Back 136

15 minutes

Front 137

plateauing of vo2

Back 137

as workload goes up, vo2 goes up. at some point vo2 just levels off, even if work increases
- once u reach vo2 max, you measure vo2 every 20 seconds, 3 times, to make sure theres a plateau; the diff w them all should be <2ml/kg/min

Front 138

attainment of vo2max is limited by

Back 138

CO and muscle anaerobiasis

Front 139

vo2 peak

Back 139

the highest point u reach in an exercise test if u dont meet the criteria above; its the same thing as maximum functional capacity

Front 140

some people experience a progressive decrease

Back 140

ye

Front 141

the inability to achieve a vo2 max is due to a variety of things

Back 141

- lack of motivation on subjects part
- bad exercise protocol- should last 10-12 min
- mode of exercise; i.e. giving the runner a cycling test
- age, medical condition, and disease state
- symptoms that might occur or fatigue due to poor anaerobic capacity

Front 142

jim ryan

Back 142

world record holder of the mile (3:51) vo2 max of 80 ml/kg

Front 143

don nash

Back 143

best mile time is 4:07

Front 144

best marathon runner

Back 144

69.7; eric clayton. could run it at 86.2% of his vo2 max.
- he was on the treadmill for 30 minutes at a 4:50 pace without increasing his lactic acid

Front 145

calculated data; raw data

Back 145

putting an average of i.e. 3 scores into a calculation
raw data- the scores themselves

Front 146

you cant always measure true vo2 max

Back 146

- in some cases you have to predict
- the smallest errors are around 5%; some tests can reach 20%
- there are all kinds of walking tests, as well as endurance runs, non exercise data, cycling tests
- endurance runs can be a problem bc of packing and motivation. i.e. on a 1.5 mile run, it really depends on how motivated you are in terms of how fast u run it; also people may start out running really fast and cant pace themselves
- field tests- typically have motivation issues, which contribute to error
- body mass and fats- can add to error associated w prediction; i.e. shaq is fit, but he has a lot of body mass and would have a hard time running 1.5 miles
- efficiency- dont give them something new too quick i.e. if theyve never ridden a cycle before, ease them into it

Front 147

lactate clearance capacity

Back 147

ur ability is somewhat dependent on how fast u can clear lactic acid

Front 148

hyperventilation

Back 148

- a function of lactate; as your lactate goes up you start to breathe more than u usually would
- a function of co2 buildup as well

Front 149

anaerobic threshold

Back 149

- the point at which anaerobiasis starts to become the more reliable source of energy
- dont use this term tho!
- use ventilatory threshold, or lactate threshold; lactate threshold is the best term, its just that its really hard to measure.
- as workload increases, ventilation and lactate increase, and at a certain point they spike upward

Front 150

another way to predict vo2 max

Back 150

base the prediction on what ur hr is, given the workload
- be aware that other things can affect hr too tho, like temp
- u can only do this with aerobic stuff tho, not something like weight lifting, bc the workload to heart ratio is not always linear
- u should know the linearity; to an extent, the linearity helps predict the vo2max

Front 151

to predict-

Back 151

do 220-age, and find the given workload for it, then extrapolate to find vo2max
- there is a standard dev of + or - 12 for young adults
- for a 50 year old or older, there is more than 12
- say u have a person thats above average and u rate them below average. that error would be around 2-% on ur part of predicting vo2 max

Front 152

consider efficiency of exercise

Back 152

treadmill- best way to go. in particular walking
- but if a person is obese, the weight will affect efficiency, so you should cycle since the treadmill is a weight dependent activity
cycling- will give u a little more trouble. you should not test them cold turkey bc most ppl dont cycle that much so u should ease them into it for a few weeks first

Front 153

diurnal variation of submaximal heart rate

Back 153

about 5bpm

Front 154

most important determinants of vo2 max

Back 154

-exercise mode- type of exercising; the more muscles u use, the better the vo2 max will be
-heredity- determines 50% of vo2 max
-the state of ur training- how active or inactive are u
- gender- women are usually 15-30% lower than men bc of body composition and hemoglobin; body size determines what ur vo2 max is; bigger the person, higher the vo2 max
- age- 10% decrease per decade starting at age 30
- the untrained 50 year old is 28ml/kg
- the average college male is around 40
- trained is 52ml/kg
- a transplant patient- 15ml/kg

Front 155

stress

Back 155

disturbance in normal function; compromises homeostasis
- acute or chronic
- maximal or submaximal

Front 156

10-20% of athletes experience overtraining

Back 156

ye

Front 157

acute stress is like lab training

Back 157

ok

Front 158

10 RM= acute stress

Back 158

mhm

Front 159

Max RM is done in a lab setting

Back 159

k

Front 160

maximal stress can be done for

Back 160

sport, fitness, or clinical purposes

Front 161

submaximal testing

Back 161

more likely to be done by the general population, aged, or the clinically compromised

Front 162

submaximal setting cont

Back 162

done in clinical setting, research institute, or academic institution

Front 163

adaptation

Back 163

a more or less persistent change

Front 164

acclamation

Back 164

- there is an experimentally induced situation i.e. getting put in an altitude chamber

Front 165

climatization

Back 165

- a natural environment i.e. getting sent to denver

Front 166

habituation

Back 166

- refers to your behavioral perception of the situation

Front 167

stressors can be

Back 167

external, internal, or a combo

Front 168

external

Back 168

- temperature, hypoxic conditions, noise, light, physical threat, microbes

Front 169

internal

Back 169

- body temp, sleep, infection, fear, anxiety, internal clock, muscle tension, emotions, autonomic changes

Front 170

3 systems that respond to stress that function independently and cooperatively

Back 170

nervous, endocrine, immune

Front 171

nervous

Back 171

somatic vs autonomic
- both are responsive to stress
- somatic- has to do w voluntary system
- autonomic- deals w innervation of smooth muscle, cardiac muscle, and various glands

Front 172

autonomic has

Back 172

sympathetic vs parasympathetic
- both have afferent and efferent fibers
- sympathetic- activates and has a more diffuse effect; mobilizes body fuels, increases hr; fight or flight; the NT is norepinephrine, has alpha and beta receptors; beta receptors in heart rate are responsible for contractile force and rate
- parasympathetic- typically localized effect; energy conserving

Front 173

central (brain & spine & spinal nerves) and peripheral component

Back 173

central- coordinates things but is regulated and influenced by hormones

Front 174

endocrine system

Back 174

- most hormones are a general interaction and circulate widely in the body
-they have a very powerful effect despite being present in small quantities; nanongrams/ml

Front 175

endocrine=

Back 175

hormones secreting

Front 176

endocrine system is made up of ductless glands that secrete into the extracellular spaces;

Back 176

as opposed to exocrine glands that have ducts (like sweat glands)

Front 177

endocrine system is made of

Back 177

glands, hormones, and target receptor organs

Front 178

weight of endocrine system

Back 178

a couple kg

Front 179

glands of endocrine system

Back 179

• Pituitary, thyroid, parathyroid, Thymus, pancreas, gonads, hypothalamus, fat tissue, adrenal glands, and pineal gland

Front 180

 Effects of hormones

Back 180

• Activate enzyme systems
• Activate inactive forms of enzymes
• Facilitate or inhibit uptake of certain substances
• Alter membrane permeability
• Stimulate protein or fat synthesis
• Can initiate cellular secretion
• Can have an effect on contraction or relaxation

Front 181

 2 types of hormones

Back 181

• Steroid derived hormones
• Non steroid hormones

Front 182

stereoid hormones

Back 182

o Produced from cholesterol in adrenal cortex or gonads
o Lipid soluble- they can move thru cell membrane and have an effect on the nucleus

Front 183

o 5 categories of steroid hormones

Back 183

 -Glucocorticoids- responsible for increasing blood glucose i.e. cortisol (stress hormone)
 -Mineralocorticoids- have an effect in terms of water and salt balance
 -Estrogen- the female hormone
 -Progestins- initiate and maintain pregnancy
 -Androgens- male hormones; i.e. testosterone
 every steroid has androgenic and anabolic characteristics. The % of each vary
 -Anabolic=muscle building; androgenic=more of male characteristics
 -females sometimes take androgenic steroids. Why? To lose body weight
 -Hitler took androgenic steroids; make you aggressive, mean, angry

Front 184

non steroid hormones

Back 184

o Polypeptide based
o Soluble in plasma
o React with receptors on cell surface
o Effect is mediated by cAMP; Adenalyl cyclase is responsible for formation of cAMP
o cAMP is a secondary messenger
o u don’t know how many receptors there are on the cell surface; as many as 10,000 receptors per cell

Front 185

o Immune system

Back 185

 Heavy training depresses it.
• Heavy training decreases lymphocytes and antibodies= more susceptible to infection.
• Increased incidence of infection after a single exhausting exercise session
• Negative effects of excess training when transitioning from untrained to trained state; more likely to get sick until mayb 4-5 weeks in

Front 186

- factors that can affect the outcome in terms of stress

Back 186

o your personal assessment of the stress
o your emotional response to the stress
o your genetic characteristics
o your age
o the nature and duration of previous exposures
o your control of the situation or your escape possibilities
o your intelligence, education, and coping skills
o the number of similar exposures

Front 187

overtraining

Back 187

- 10-20% of athletes experience overtraining
- Overtraining results from inbalance bw training and recovery
- Can be produced as a result of several days of hard training
- Overtraining syndrome can be remediated by a few days of rest or a change in diet
- overtraining has both psychological and physiological causes
- highly individualized
- its symptoms are subjective

Front 188

syndrome

Back 188

refers to a group of signs and symptoms that characterize and abnormal condition

Front 189

- hard training that does not result in overtraining can be helped by increasing carb intake and rest

Back 189

carbs should be increased to 8.5g/kg body weight

Front 190

best indicators of overtraining

Back 190

o Sympathetic
 Increase in sympathetic activity during rest
 Heart rate increases at rest
 Appear restless
 Impaired exercise performance
 Reflects not just being at rest, but other things too
 Affects emotional and psychological stresses that occur in everyday life
 impaired performance can be seen thru
• ekg T wave inversion
• higher lactate at submaximal exercise than usual
• decrease in vo2 max
• increase in oxygen consumption by as much as 10% at submaximal exercise

submaximal exercise
o Parasympathetic
 More common
 Increased vagal activity
 Chronic fatigue
 Altered sleep patterns and appetite
 Consistent feelings of fatigue
 Negative effect on reproductive function
 Mood disturbances
 Loss of interest in training

Front 191

general symptoms of overtraining

Back 191

- General symptoms of overtraining
o Loss of enthusiasm
o Loss of desire for competing/training
o general malaise- don’t feel like doing anything

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- hormonal changes that occur as a result of overtraining

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o significant changes in endocrine function
 increase in thyroxin levels
 decrease in testosterone
 increased levels of cortisol (at rest cortisol levels are higher, they don’t go up (that much) during exercise, but they do when u overtrain)
 higher levels of urea
• urea= a product of protein breakdown (the nitrogen component) aka protein breakdown occurs as a result of overtraining; blood urea nitrogen levels go up as a result of overtraining

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cortisol

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o the stress hormone
o higher the intensity of exercise, the greater the response
o can remain elevated up to 2 hours after exercise
o most important effect- counters hypoglycemia (increases gluconeogenesis)
o chronically high levels of cortisol can lead to negative nitrogen balance

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ketosis

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happens bc cortisol accelerates fat mobilization; fat breaks down to aCoa, which can form ketone bodies
 -ACoA (2C)
 -This is all a result of fat breakdown
 -Cortisol accelerates fat mobilization
 -Overtraining= results in energy source problems

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more cortisol

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o increases gluconeogenesis
o cortisol is a steroid hormone
o production is controlled by the hypothalamus
o diurnal variation to cortisol; highest in the morning, lowest in the evening
o its effects include proteolysis in the muscle
o can lead to cramping muscle
o suppresses the immune system
o increases in blood glucose lvl
o cortisol levels are elevated in obesity
o elevated in stress (physical and mental)
o cortisol=intensity dependent
o must be at 60% of vo2 max to see significant increases in cortisol
o cortisol can be measured in plasma or saliva
o vary according to the phase of training you are in
o sprinters and weightlifters have higher cortisol levels than endurance athletes
o training mitigates its increase
o training tends to lower the levels

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the effect of a hormone is related to

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its half life
o half-life- the time it takes to reduce the concentration by 50%
o epinephrine has a half life of 3 minutes
o testosterone- 3.5 hours

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- the effects of hormones are often looked at at a point of up regulation and down regulation

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o up regulation- the hormone can cause the cell to produce more receptors
o down regulation- refers to the loss of receptors

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random last stuff

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R=RER; if R > 1.1, you are metabolizing something other than just carbohydrate; when u start exercising, R may be higher than RQ bc u already have co2 in ur tissues and it gets dumped out
RER= respiratory exchange ratio;
RQ= respiratory quotient- reflects cellular processes (i.e. is it fat being metabolized or carb)