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90 Cards in this Set
- Front
- Back
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Immediate Energy: strength and power |
- anaerobic system - energy is provided by ATP and PCr - only for 2-3 seconds - ex: power lifting, golf swing, javelin throw |
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Immediate Energy system: ATP-PCR |
- sustained power - 6-10 seconds - at the beginning of every sport - ex: sprints, fast breaks on field |
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Short term- ATP, PCR, lactic acid |
- anaerobic power endurance - 2-3 min - ex: 200-400m run |
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Long term system - aerobic endurance |
- electric transport oxidative phosph - longer than 3 min - ex: >800m run |
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Myosin characteristics |
- thick filament - has a tail and head |
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Actin characteristics |
- thin filament - made up of 2 smaller filaments: troponin and tropomyosin |
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TnT |
- function is to bind to tropomyosin and help position it on actin |
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TnI |
- inhibitor binds to actin, holding myosin complex in place and because of this, myosin can't bind to actin (happens in relaxed muscle) |
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TnC |
- calcium comes in and binds to it and causes change which leads to dislocation of TnI, this way, myosin leaves binding site so that a muscle contraction can take place |
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I-bands |
Thin filaments (actin) only |
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A-bands |
- contains actin and myosin and spans larger range than M bands |
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H-zone |
- area of thick filaments only (myosin) |
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Sliding filament theory |
- muscle lengthens or shortens because thick and thin filaments slide past each other without actually changing lengths - thin filaments move into A-band during contraction and slide out during relaxation |
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Terminal cisternae |
- sacs where calcium is stored |
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Fast twitch fiber characteristics |
- action potentials transmitted quickly - high rate of cross bridge turnover - high myosin ATPase activity |
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FOG: type II A |
- intermediate fiber - have combo of fast and slow |
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Type II B fibers |
- greatest anaerobic potential - white in color because no oxygen - large in diameter - low capillaries - low mitochondria volume - high level of myosin ATPase |
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Slow twitch fibers |
- low myosin ATPase - large and numerous mitochondria - low power and force production - fatigue resistant - red in color because oxygen - small in size - high in capillaries |
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Ventilatory threshold |
- the point at which pulmonary ventilation increases disproportionately with oxygen consumption |
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Lactate threshold |
- represents the highest exercise intensity not associated with blood lactate accumulation (at that point in threshold, clearance = production) |
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Heart rate |
Number of times the heart beats per minute |
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Stroke volume |
Amount of blood ejected per beat |
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Cardiac output |
Amount of blood ejected per minute CO = HR x SV |
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Fick Method |
Determine outflow of fluid from pump Estimate CO |
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Direct Fick Method |
Gold standard CO = VO2 / a VO2 difference |
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Cardiac output at rest |
Untrained person will have same as trained even tho trained has lower heart rate because their stroke volume is higher |
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A-VO2 difference - oxygen extraction |
Represents the body's ability to extract and utilize oxygen to meet its metabolic need - more oxygen is extracted from tissues during exercise |
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Posterior pituitary |
- does not synthesize hormones - releases ADH or vasopressin - also called the neuro-hypothesis |
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ADH |
- regulates fluid balance during exercise by monitoring plasma osmolarity - exercise causes increase in ADH, increasing urge to retain water which limits large production of urine |
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Aldosterone |
- controls sodium concentration and extra cellular fluid - stimulates sodium ion reabsorption in the kidneys - now there is little sodium and fluid in urine - occurs very slowly only 45 min into exercise and usually effects recovery |
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Renin angiotensin aldosterone system |
- work to maintain fluid balance 1. Heart: Increase blood pressure or blood volume in the Increase in SNS activity to constrict blood vessels that supply kidneys, this stimulates kidneys to release renin |
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Renin |
Stimulates production of aldosterone which causes kidneys to retain sodium and excrete potassium |
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What are the 4 training principles |
1. Overload 2. Specificity 3. Individual difference 4. Reversibility |
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Overload principle |
Regular application of stimulus greater than ones tolerance will help enhance physiological function - FITT principle |
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Individual difference principle |
- many factors govern variations in training responses - initial fitness level matters |
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Reversibility principle |
- VO2 declines within 2 weeks of no training - muscle capillary concentration can disappear within 3 weeks - muscular strength can start to diminish within 6- 8 weeks |
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Recommended carbohydrate before exercise |
- recommended 2-6 hours prior to exercise - should be high in carbs, low in fats, moderate in protein - if palatable liquid or solid carb, 1 hour prior to exercise - should eat simple sugars LOW in GI to promote slow release of glucose |
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Reasons for eating during exercise |
1. Spares muscle glycogen 2. Reduces fatigue by 33 % 3. Performance time improves overall - good for exercise lasting more than 90 minutes - results inconclusive in exercises less than 60 minutes |
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Recommendations for carb feeding during exercise |
- eat at rate of 0.05-0.1 g per minute of activity - 30-60 g per hour of exercise - begin feeding 30 minutes prior to fatigue |
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Recommended protein intake |
At least 6g amino acids - better immediately after exercise 0.1 g for first few hours of recovery |
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Glycemic index |
High: produce large and rapid rise in blood glucose and insulin - ex: cake, donut, raisins, icecream, bananas Moderate: brown rice, pastry, popcorn, sweet potato, chips Low: apples, lentils, peanuts, barley, plums |
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Vo2 max definition |
- maximal oxygen uptake or max aerobic capacity - provides quantitative measure of an individuals capacity for aerobic resynthesis - region where oxygen plateaus or increases only slightly with an increase in workload |
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Criteria for VO2 max |
- lack of increase of 2.1 ml/kg×min with increase in workload - > 1.10 RER - blood lactate levels of 8-10 mmol or higher - lasts no less than 4-5 min and no more than 12 min - has 3 min stages usually |
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Types of vo2 max tests |
Treadmill Cycling Bench stepping (similar results to treadmill) Swim flume |
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Factors that influence vo2 max |
1. # of mitochondria 2. Aerobic enzyme (sdh) 3. Max a-vo2 difference 4. Myoglobin 5. % slow twitch fibers |
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Ergogenic aids |
Nutritional, physical, mechanical, psychological, or any procedure to improve physical work capacity for athletic performance |
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Physical ergogenic aids |
Cheering, music, altitude training, sauna, massage, psychology |
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Chemical and pharmacological ergogenic aids |
- anabolic steroids, stimulants, diuretics, amino acids, vitamins etc - foreign to the body and have to take abnormal route into body--> sole intention is to increase performance |
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Anabolic steroids |
Function similarily to testosterone - lead to accelerated growth of muscle, bone, and red blood cells - high volume training needed for beneficial effects - inhibit protein breakdown |
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Anabolic steroids: primary effects |
Performance benefits 1. Increase/ higher muscle mass strength and power 2. Faster recovery from workouts 3. Less body fat 4. No effect on cardiovascular system Psychological effects 1. Increased aggressiveness and tolerance to stress |
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Anabolic steroids: secondary effects |
Androgenic: Males: testicular atrophy, breast development, less sperm count, atrophy Females: masculinization, facial/chest hair growth, deep voice Additional effects: aggressiveness, mood swings, altered glucose metabolism, thyroid problems |
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Risk associated with steroid use |
1.Low energy intake - supplement and aren't eating properly 2. Toxicity effects 3. Poor quality control 4. Incomplete labels and untraceable products (black market) 5. Illness and death |
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Common steroids used |
1. Testosterone 2. Stanozolol 3. Nandrolone 4. DHEA 5. Abdrostenedione |
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DHEA |
- weak steroid hormone that is synthesized from cholesterol by adrenal Cortex - body produces more of this than any other steroid - more of this increases body's production of testosterone |
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Creatine supplementation |
Made naturally in body - can be found in meat, poultry, fish - important for energy production during power/speed events |
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Creatine effect on performance |
- no benefit for single exercises but is benefit for many bouts of exercise - diminishes fatigue over later bouts of exercise - does not increase preexercise ATP - increases PCr which acts as a buffer - increased rate of PCr resynthesis |
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Risks of creatine |
- rapid weight gain (within 1-3 days) because muscles retain water |
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Creatine short term supplementation |
- 20 g per day for 3-5 days increases total muscle creatine and PCR -after initial elevation, 2g/day will maintain Cr and PCr - 3g/day is just as effective - supplementation with large carb intake increase Cr and PCr - supplementation with caffeine negates effects on Cr and PCr |
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Sodium bicarbonate |
- improves performance in speed events - buffers acid, improves high intensity exercise (1-10 min range) |
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Improving performance in endurance events |
- long term energy systems 1. EPO 2. Blood doping 3. Inhalation of pure o2 |
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EPO |
Hormone eliminates that lengthy blood doping process - stimulates increased RBC development instead of blood doping, improves endurance performance |
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Blood doping |
- replacing own blood just prior to performance, improves endurance since blood is centrifuged and injected back but is illegal |
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Inhalation of pure o2 |
Doesn't improve performance that much - does not speed up recovery |
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Temperature |
Represents the mean kinetics energy of a substances molecules |
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Thermal balance |
- humans can tolerate large drop in body temperature but only slight in increase - contributes are dehydration and hypothermia - main way to lose heat during exercise is evaporation of sweat |
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Hypothalamic regulation of temperature |
- hypothalamus contains central coordinating center for temperature regulation - cannot turn heat on and off - can only regulate mechanism responses - 2 ways 1. Thermal receptors in skin 2. Changes in body temperature directly stimulating area |
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Peripheral receptors |
Respond to hot and cold via free nerve endings in skin |
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Cutaneous receptors |
Early warning system- to relay sensory information to hypothalamus and cortex |
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Posterior hypothalamus |
Heat conservation |
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Anterior hypothalamus |
Heat loss |
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Thermoregulation in cold |
Normal heat gradient flows from body to environment (high body temperature flows to low) |
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3 ways to preserve and produce body heat |
1. Vascular adjustments 2. Muscular activity 3. Hormonal control |
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Vascular adjustments |
Vasoconstriction off the periphery to redirect blood flow to the core to increase core temperature - skin temperature to decline towards ambient temperature - calls on subcutaneous fat to provide insulation to the skin |
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Muscular activity in producing heat |
Shivering (main) but can't upkeep metabolic activity enough to keep core temperature from dropping - exercise metabolism provides greatest barrier to cold - can do this as low as -22 degrees F |
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Hormonal output for heat production |
Adrenal medulla - increases hormones like norepinephrine and epinephrine Thyroid - thyroxine to regulate metabolic rate- increasing metabolism |
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Heat stress/ heat loss |
- need to dissipate heat in hot temperature - competition between exercise factors and heat factors 1. Maintain large muscle blood flow 2. Maintain thermoregulation to make sure we don't heat |
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4 physical processes that help with heat loss |
1. Radiation 2. Conduction 3. Convection 4. Evaporation |
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Heat loss by radiation |
- exchange of electromagnetic waves - high body temperature so we usually give off heat - give off heat via radiation to cooler environment |
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Heat loss by conduction |
Direct transfer from hot molecule to cooler molecule - ex : sitting on cool rock |
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Heat loss by convection |
- depends on how rapidly the air adjacent to body exchanges once it's warm Ex: cool air that continues to relate Warm air around body on breezy day |
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Zone of insulation |
Slow moving air that traps in heat |
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Wind resistance |
Increased speed disturbs zone of insulation |
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Body movements |
Pumping actions of arms and legs disturbs zone of insulation |
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Chimney effect |
Loosely hanging clothing ventilates the trapped air layers away from the body |
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Bellows effect |
Vigorous body movements increase ventilation of air layers for conserving body heat |
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Water vapor transfer |
Clothing resist the passage of water vapor and thus decreases body heat loss by evaporative cooling |
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Permeating efficiency factor |
How well clothing absorbs liquid swear by capillary action (wicking) |
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Cold weather clothing |
- cloth fibers - create mesh to trap air to warm it - layer with light clothing or garments - layer close to body - good for wicking / removing moisture PROBLEM: clothing becomes wet which prevents heat insulation as body touches cold or wet shirt - lose heat more rapidly Problem: heat dissipation in cold with thick bulky layers, recommended to initially layer up then slowly take off Ideal clothes block air movement but allow water vapor to escape thru clothing |
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Warm weather clothing |
Fabric that absorbs sweat - fit loosely allowing for air exchange - light colors regret heat rays to keep cooler - fabric that doesn't allow for moisture absorption creates humid environment where sweat can't evaporate |
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Chilblain |
Also known as pernio - painful inflammation of small blood vessels in skin due to repeated exposure to cold |
