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118 Cards in this Set
- Front
- Back
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Maximal force that a muscle or muscle group can generate.
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Muscular Strength
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Capacity to perform repeated muscle contractions.
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Endurance
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Rate of performing work (Aerobic-rate of energy by oxygen-dependant processes)
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Muscular power(aerobic)
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Rate of energy release by oxygen-independent processes.
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Anaerobic
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Not all athletes are created equal, except for indentical twins.
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Principle of Individuality
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Exercise adaptations are specific to mode and intensity of training
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Specificity
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Use it or lose it
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Reversibility
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Must increase the demands on the body to make further improvements; muscle overload-muscles overloaded beyond normal loading for improvement.
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Progressive
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Pros/Cons: free weights (3)
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-tax muscle extremes but not midrange
-recruit supporting and stabilizing muscles -better for advanced weight lifters |
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Pros/Cons: machines (2)
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-safer, easier, more stable, better for novice weightlifters
-limit recruitment to targeted muscle groups |
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emphasizes eccentric phase of contraction. Muscles ability to resist force is greater than concentric, produces greater strength gains than concentric.
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Eccentric Training
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Resistance decreases in weakest ROM, increases in strongest ROM. Muscle works against higher % of its capacity at each ROM.
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Variable Resistance Training
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Bridge gap between speed and strength training, stores energy during eccentric and releases energy during concentric.
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Plyometrics
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Vary the pace from sprint to job; continuous training and interval elements. Primarily used by distance runners.
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Fartlek Training
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Energy Systems: utilized at 100, 200 and 400 m. (anaerobic)
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ATP-PCr
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Energy Systems: utilized at 800, 1500 and 3000 m. distances. (anaerobic)
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Glycolytic
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Energy Systemes: utilized at 5000, 10000 and marathon distances. (aerobic)
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Oxidative
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Process by which the thermoregulatory center readjusts body temperature in response to small deviations from the set point
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Thermoregulation
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Short-term adaptation to environmental stressor
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Acclimation
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Long-term adaptation to environmental stressor
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Acclimitization
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25% from ATP breakdown to create body heat.
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Metabolic work
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75% from ATP breakdown to create body heat.
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metabolic heat
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heat transfer from one solid material to another; sitting on hot or cold bleachers
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Conduction(K)
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Heat transfer by movement of a gas or a liquid across a surface; major daily thermoregulatory control, 26x greater in water
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Convection(C)
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Heat loss in form of infrared rays; body can give off and receive radiation, major daily thermoregulatory control
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Radiation(R)
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Heat loss via phase change from liquid to gas; primary heat loss during exercise (80%).
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Evaporation(E)
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The avenues of dry heat exchange.
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Conduction, Convection and Radiation
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Get rid of heat at rest.
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Radiation and Convection
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Relationship between Humidity and Evaporation.
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Increased Humidity inhibits heat loss by evaporation
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POAH
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Preoptic-Anterior Hypothalamus-body's thermostat
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POAH effectors
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Thermoregulatory effector
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POAH activates
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Sweat glands to cool skin surface when body temp deviates.
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POAH (SNS response)
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Signals SNS effectors.
SNS Vasoconstriction minimizes heat loss. SNS Vasodilation increases heat loss. |
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(main sweat glands) and skin arterioles are more responsive to changes in core temperature.
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Eccrine Sweat Gland Effectors
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SNS stimulation of sweating=
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Evaporation heat loss. Strictly vasodilate to cool down blood
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Vasoconstriction or Vasodilation
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Skin Arterioles
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help generate additional heat when it is too cold, shivering, involuntary.
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Skeletal Muscle Effectors
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increase metabolism, increases heat production; cooling=release of thyroxine, catecholamines.
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Endocrine Glad Effectors
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Endocrine gland kicks in
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Non-shivering thermogenesis
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when skeletal muscle shivering kicks in
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Shivering thermogenesis
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Brains shuts down at 40-41 degrees C
Helps explain limitations in trained, well-acclimated athletes |
Critical Temp Theory
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Body fluid balance and sweating (tie in acclimation and it's benefits)
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sweating-hot environment temps>skin and core temps
Evaporation is only avenue for heat loss, eccrine sweat glands controlled by POAH Light sweating-very dilute sweat Heavy Sweating-less dilute sweat (loss of NA and Cl) |
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Loss of water and electrolytes triggers release of aldosterone and ADH. ADH retains water, Aldosterone retains Na at kidneys.
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Hormonal control of fluid balance
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Eccrine gland innervated directly by the nerve, sodium and chloride are affected if your body is more conditioned or less conditioned. Nerve activates more quickly for trained people.
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How sweat is affected.
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Retains water at kidneys
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Anti-Diuretic Hormone(ADH)
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Retains Na at kidneys
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Aldosterone
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Metabolic heat production, air temp, ambient water vapor pressure (humidity), air velocity, radiant heat sources, clothing
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Factors taken into account exercising in the heat
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How heat stress is typically measured
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Wet-bulb globe temperature
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Least serious of heat illnesses
Severe, painful cramping Triggered by Na loss and dehydration |
Heat cramps
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Accompanied by: fatigue, dizziness, nausea, vomiting, fainting, weak, rapid pulse
Caused by severe dehydration from sweating Thermoregulatory mechanisms functional, but overwhelmed |
Heat Exhaustion
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Life threatening
Thermoregulatory mechanisms fail If untreated results in coma and death, core temp>40 C |
Heat Stroke
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HR decreases, Cardiac output increases
Decrease in Core Temperature |
Physiological changes with heat acclimation
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Occurs after repeated cold exposures without significant heat loss
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Cold Habituation
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Occurs after repeated cold exposures with heat loss
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Metabolic Acclimation
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When increase metabolism cannot prevent heat loss
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Insulative Acclimation
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Increase in C heat loss
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Increase in Windchill
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Heat loss increases in moving water
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Heat loss 4x faster in water
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As fatigue increases...
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meatbolic heat production decreases
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remove individual from the cold, provide blankets, gradual rewarming, if sever, may require hospital
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Hypothermia
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Treated with steroid inhalers
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Asthma
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Sea level-Barometric Pressure (Pb)
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760 mmHG
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Regardless of Pb, PO2 always=
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20.93% of Pb, 159 mmHg
(percentage never changes but Pb does) |
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Reduced barometric pressure at altitude
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Hypobaric
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Low PO2 in the air
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Hypoxia
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temperature decrease 1 degree C per...
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150 m ascent
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Humidity through altitude
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Cold air holds very little water, air at altitude is very cold and very dry
Dry air=quick dehydration |
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Increases at high altitude, UV rays travel through less atmosphere
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Solar Radiation
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Pb and PO2 decrease
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As elevation increases
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Increases immediately at rest and submaximal exercise
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Pulmonary Ventilation
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hyperventilation, blowing off CO2=respiratory alkalosis; oxyhemoglobin curve shifts to the left preventing further hypoxia driven hyperventilation
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Increase in Ventilation
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At altitude, alveolar PO2=capillary PO2
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Pulmonary diffusion
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Oxygen transport-Decrease in Alveolar PO2...
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Decrease of O2 hemoglobin saturation, only 80% of hemoglobin sites are saturated with O2
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Gas exchange at muscle-Decreases; PO2 gradient at muscle...
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decreases, decrease of PO2 gradient at muscle = decrease ion exercise capacity
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Plasma Volume at altitude
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Decreases within a few hours, respiratory water loss=increase in urine production
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RBC count at altitude
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increases after weeks/months, hypoxemia triggers release of EPO from kidney
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Cardiac output at altitude
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Increases, despite decrease in plasma volume and stroke volume, increase due to increase in HR
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Decreases as altitude increases past 1500m, due to reduced arterial PO2 at altitude
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VO2max
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VO2 max drops 8-11% per...
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1000m ascent
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Heart rate Increases due to decrease in Stroke volume...
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to make up for Cardiac Output
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Stroke volume decreases due to...
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decrease in plasma volume
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Cardiac output increases slightly because...
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HR increases
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Plasma Volume decreases due to respiratory water loss...
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and increased urine production
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increases for 2 to 3 days, stimulates increases in RBC count, elevated ROB count for 3+ months
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Blood-EPO
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Decrease in muscle mass due to weight loss, protein gets used as energy source; oxidative muscle capacity decreases
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Muscle function at altitude
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Live high, train low
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maintain highest possible VO2max, improving aerobic performance
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Training low makes...
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it much easier to breath, increasing VO2max
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When living high...
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more RBC's and hematocrit concentration goes up, but you can effectively consume as much oxygen
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Acute mountain sickness duration
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onset 6 to 48 hours after arrival, most severe 2-3
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Acute mountain sickness symptoms
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Headache (worse in the morning or after exercise)
Nausea Vomiting, Dyspnea, insomnia Women have higher incidence than men |
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Breathing Mechanism which prevents sleep
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Cheyne-Stokes
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Treatment of AMS
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gradual descent to lower altitude, artifical O2
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HAPE
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High-altitude Pulmonary edema
related to hypoxic pulmonary vasoconstriction |
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HAPE symptoms
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Shortness of breath, cough, tightness, fatigue
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HAPE physiology
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decrease in blood O2, cyanosis, confusion, unconsciousness
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HAPE treatment
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decent to lower altitude, supplemental O2
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HACE
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High-altitude cerebral edema
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HACE cause
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results from a complication of HACE
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HACE symptoms
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confusion, lethargy, ataxia, unconsciousness, death
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HACE treatment
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supplemental O2, immediate descent to lower altitude
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Ergogenic
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work producing
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Ergolytic
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work breaking
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Placebo
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inactive substance that looks like the real thing
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Placebo Effect
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expectations affect psychological response, come from double blind experimental design
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pharmacological agent
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drugs suggested to have ergogenic properties
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Amphetamines (Sympathomimetic)
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central nervous system stimulates; their activity mimics the SNS
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Ephedrine
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ergogenic aid
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Amphertamines (Sympathomimetic) benefits
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increase state of arousal, energy, self-cofidence
Decrease fatigue Increase HR, blood pressure, blood flow, blood glucose, and FFA's Increase weightloss Improve REaction time, speed, and focus INcrease strength and power |
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Amphetamines risks
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Death, toxicity, heatstroke, cardiac stress, addiction
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B-Blockers Benefits
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Decrease resting, submaximal, and maximal HR
Increase hand stability |
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B-BlockersRisks
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Fatigue, cardiac failure, hypoglycemia, low blood pressure, bronchospasms
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Caffeine Benefits
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Increases alertness, concentration, and mood
Decreases fatigue, improves reaction time Increases fat metabolism and performance |
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Caffeine risks
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Nervousness, termors, GI problems, insomnia, headache
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Diuretics benefits
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Increased urine production=temporary weight loss, resulting in dehydration
Rids banned substances from the body Decrease in plasma volume=decrease in cardiac output and VO2max |
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Diuretics risks
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Impaired thermoregulation, electrolyte balance, death
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Research limits on ergogenic aids
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Technique, equipment inaccuracy, research methodology, testing situations (lab vs. field)
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Anabolic steroids (androgenic)
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meaning similar to testosterone a male hormone, enhances anabolic function (building bone, muscle)
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AAS benefits
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increases body mass and FFM, increases muscle size and strength
Decreases fat mass Must be large dosages Increase protein synthesis |
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AAS risks
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moral ethical issues
liver and prostate cancer heart attack increases aggression and violence, drug dependence Decreases life span |
