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82 Cards in this Set
- Front
- Back
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Abdominal fat |
- Both subcutaneous and visceral fat in the abdominal reason - Viewed as a big health risk - Both deep and superficial fat |
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Visceral fat |
-Deep fat stored within the abdominal cavity around a # of organs -Deep fat |
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Subcutaneous fat |
Fat found directly under the skin Superficial fat |
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Anthropometry |
Standardized techniques to quantify or predict body size , proportion and shape Ex: skin calipers or tape |
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What are the goals of strength training? |
-Increased maximal force production -Increased capacity to produce maximal force over repeated bouts -Increased rate offorce development |
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What are the factors that determine strength? |
- Metabolic - Neural - Muscular - all 3 are capable of adaption |
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Metabolic |
- Increases availability of fuel for muscle contraction - ATP, PC, Glycogen - Increased capacity for fuel utilization - Increased anaerobic enzymes - Increased tolerance of lactic acid - increased buffering capacity - increased pain tolerance - Main goal is to enhance the metabolic capacity of muscle to increase ATP resynthesis capability |
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Neural |
- increase in motor units recruited - increased coordination of motor units - decreased co-activation of antagonists - decreased neural & reflex inhibition - increased psychological arousal - increased pain tolerance - start early in training |
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Muscular |
- Hypertrophy of muscle fibers - especially the IIb - increase cross-sectional area of muscle - Hyperplasia - muscle growth due to an increase in the number of muscle cells or fibers - increased mass and strength of ligaments and tendons - increased bone mass in areas loaded during training |
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Gender differences that exist with strength training |
- men have larger muscle mass and hypertrophy due to an increase in testosterone - relative increases in strength are generally similar in men and women |
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Age differences that exist with strength training |
- elderly persons have similar response to younger adults - strength improvement in children is largely a consequence of neural factors |
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What types of strength training are there? |
- Progressive Resistance Exercise (PRE) - Circuit Training - Plyometric training - Isometric training - Isokinetic |
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Progressive Resistance Exercise (PRE) |
- blanket term for traditional strength programs - provides a practical application of the overload principle |
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Circuit training |
- a series of strength exercises done in rapid succession with little rest |
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Plyometric training |
- ballistic exercise that utilizes the spring-like properties of muscle to improve power - jump training |
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Isometric training |
- no joint movement - contraction but the joint angle and muscle length don't change |
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Isokinetic training |
- constant movement speed - fixed velocity through a full range of motion |
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Cardiovascular adaptations to training |
- increase in plasma volume - increase in red blood cell mass - increase in total blood volume - increased ventricular compliance - incase in internal ventricular dimensions - increase census return - increased myocardial contractility - increased ejection fraction - increase max SV - increased mac CO - increased effectiveness of CO distribution - optimization of peripheral flow - increased blood flow to active muscle |
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What is training specificity? |
- you exercise for a purpose whether that purpose be for anaerobic, aerobic, weigh loss - SAID principle (specific adaptations to impose demands) |
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detraining and maintenance on cardio fitness |
a. Training must provide sufficient CV overload to stimulate increased SVand CO b. Central circulatory overload by exercising sport specific muscle groups i. MAINTENaNCE |
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Overload |
- one must increase the overload because if you use the same resistance over and over, this won't challenge the muscle - sometimes refer to as periodization |
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Specificity |
- exercise for a purpose |
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Individual Difference |
- there are many factors that can contribute to variation in response to training for every individual - fitness levels ar the start of training will govern how they respond |
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Reversibility principle |
you don't use it, you lose it - changes occur rapidly |
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Principle of Archimedes |
- an object's loss of weight in the water = the weight of the volume that it displaces, its specific gravity refers to the mass of an object in air divided by its loss of weight in the water |
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BMI |
- Underweight (<18.5) - Normal (18.5- 24.9) - Overweight (25.0-29.9) - Obese Clas I ( 30.0- 34.9) - Obese Class II (35.0-39.9) - Obese Class III (> 40.0) - fails to distinguish body fat, muscle mass or bone density - does not correlate well to estimating body fat |
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Circumference |
- assess patterns of body fat distribution - Android (apple shaped, fat around trunk and upper body) - Gyroid (pear shaped, fat around hips and butt) -Girth Measure - Waist to Hip Ratio |
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Skinfolds |
- measures subcutaneous fat - 2 compartments (fat vs. fat free) - the amount of subcutaneous fat is proportional to the total body fat - Calipers - have to become proficient - differences is different people taking skin folds - cheap |
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Hydrostatic Weighing and UWW |
-used to be gold standard - based on Archimedes Principle - Two compartments - must account for residual volume - push all air out - submerge for 10 secs and do it 8-12 times - relies heavily on cooperation - room for error |
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Bioelectrical Impedance |
- BIA - Impedance to electrical current flow that relates to the quantity to total body water - current will travel easier through hydrated FFM as compared to fat - relies on hydration - not a lot of money - inevasive |
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Bod Pod |
- determines volumes by measuring the initial volume of the empty chamber and the volume of the chamber with the person inside - minimal clothing - claustrophobia - expensive - accurate |
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DEXA |
- dual energy X-Ray absorption - quantifies fat and non-bone regional LBM including the mineral content of the body's deeper bone structures |
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Body comp differences between males and females |
Males average: 15% range 10-22% Females average 26% range 20-32% |
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Essential fat |
- fat in the lungs, heart, liver, spleen, kidneys, intestines, muscles and the lipid-rich tissues of the nervous system and bone marrow - normal function requires we have this fat - sex specific fat |
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Storage Fat |
- fat deposited in adipose tissue |
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Energy balance and Weight loss |
- body mass remains constant in this equation when our caloric intake from food = our total caloric expenditure - weight loss: - reduce caloric intake below daily energy requirements - maintain normal caloric intake and increase energy expenditure through addiction physical activity above daily energy requirements - decrease daily caloric intake and increase daily energy expenditure |
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potential impact of diet and exercise on obesity
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Diet for weight control - reduce daily caloric intake by 500 to 1000 kcal/day - Make good food choices: - complex low-glycemic index CHOs - high vitamin, mineral and phytochemical food - low energy density (low fat food) - low saturated fat foods - maintenance is big part - exercise for weight control - increase energy output - increase lean body mass while decreasing fat mass - start slowly and progress gradually - select the appropriate mode of exercise to match individual goals The ideal combination: Diet and exercise - offers more flexibility to achieve negative calorie balance - offers both weight loss and health benefits - facilitates longer maintenance of weight |
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Glycemic Index |
- all carb containing food does not digest and absurd at similar rates - a system that ranks food on a scale of 1-100 based on their effect on blood sugar levels - reflects glucose in systemic circulation and it's uptake by the peripheral tissues |
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High glycemic |
- produce a large and rapid rise in blood glucose and insulin - greater increase in muscle glycogen stores - cakes, donuts, raising, ice cream, white rice - carrots, beets, potatoes |
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Moderate glycemic |
- brown rice, pastry, popcorn |
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Low glycemic |
- plums, fructose, barley |
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CHO intake prior to exercise |
- pre-comp meals 2-6 hours prior to exercise - pre- comp meal: high in CHO, moderate in PRO, low in fat - if palatable liquid or solid CHO 1 hour prior to exercise - low GI foods to eliminate the insulin surge and promote the slow release of glucose |
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Optimale intake for men, women and endurance athletes |
- 6-8 g/kg BW for females - 8-10 g/kg BW for males |
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Is CHO feeding needed during exercise? |
- if >90 min of exercise - found that physical and mental performance improved with crab supplementation during physical activity - recommended to add protein to the carb beverage with a 4:1 ration of carbs to protein - adding protein can help to delay fatigue and reduce muscle damage |
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CHO after exercise |
- consuming carb rich, high glycemic foods immediately following intense training speeds glycogen replenishment - feed approximately 100-150g CHO within first hour - Over 24-hour period feed 6-8g/kg BW for females and 8-10 g/kg BW for males - high GI food provides the best glycogen replacement to increase insulin for stimulating glucose transport into the cell for re-sunthesis - CHO containing beverages containing 70-90g CHO should be used IPE |
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Is there a difference between types of CHO and performance? |
- simple sugars (high GI carbs) can lead to rapid rise in blood sugar - consume low GI carbs |
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Fat utilization during exercise |
- depends on: - fitness level - type of exercise - intensity and duration - available fat reserves in muscle - ability to transport and mobilize FA from adipose tissue to muscle - composition of meal prior to exercise - availability of stored CHO and amount fed during exercise - The quantity of fat used for energy during light and moderate exercise is 3 times that compared to resting oncdition - during moderate intense activity there are about equal amounts of carb and fat supply energy - carb availability is also going to influence fat - during intense aerobic activity w/ adequate carb reserves, carbs become the preferred fuel - at the end of prolonged exercise, when glycogen reserves become completely depleted fat supplies up to 85% of the total energy required |
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How does exercise affect lipolysis levels? |
- stimulated rate increased 10 to 20 fold based on intensity and duration - demonstrates that this cannot be bought in a bottle - fat is going to provide 80-90% of energy requirements of a well nourished individual at rest - 1g of lipid contains 9 kcal of energy - the increase in fat catabolism during prolonged physical activity probably results from a small stop in blood sugar and decrease in insulin - potent inhibitor in lipolysis which corresponds to an increase in glucagon - exercise intensity governs the fat contribution of our metabolic mic (what we need to eat) |
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CHO Loading |
Consuming carb rich, high glycemic index foods immediately following intense training speeds glycogen replenishment Carbo-loading recommended for: Cycling and endurance sports before loading Common Exercise reduction leading up to big event then high carb diet |
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Effects of a high fat diet on performance? |
- consumption of a low carb diet <20% and a high fat dies >65-70% increases the athlete's capacity for fat oxidation - 2-4 weeks of high fat diets produced increased rates of fat oxidation and a reduction in muscle glycogen utilization - as little of 5 days of training on a high fat diet is ample time for retooling of muscle - increased Fat Oxidation |
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MCTs |
- medium chain triglycerides - provide a more rapid source of fatty acid fuels -processed oils - marketed as fat burners, energy source - no difference in RPE - cannot tolerate more than 50-60g without GI distress - 100g would be optimal (but body can't tolerate that much) - replacing MCTs with glucose slowed time trials by 5.3 mins - combines with glucose increased trials by 1.7 min compared to glucose alone - very expensive |
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Carnitine and omega-3s |
- required for transport of fatty acids to mitochondria - increases blood concentrations - possible implications of Omega-3 fatty acids and anti-inflammatory properties on muscle recovery |
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Endurance Athlete protein intake |
1.2-1.4 |
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Strength protein intake |
1.2-1.7 |
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regular protein intake |
.83 |
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Reasons for increased protein intake among resistance trained athlete |
- increase muscle mass, strength and power - muscle hypertrophy - need protein accretion for myofibril synthesis |
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Reasons to increased protein intake among endurance trained athletes |
- maintenance of lean body mass - enzymes for aerobic metabolism/regulation of body functions - improving muscle oxidative capacity - repair of damaged muscle - prevent negative protein balance |
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What is the optimal time for protein intake? |
first few hours of recovery - will produce a transient, net positive muscle protein balance |
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Casein |
-water insoluble -slowly digested - |
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Whey |
- water soluble - mixes easily - rapidly digested - egg whites - lean proteins |
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Leptin |
- body weigh regulating hormonal substance that's produced by fat and released into the blood stream and acts on the hypothalamus - affects how much one eats, how much energy one expends and ultimately how much one weighs - normally leptin will blunt urge to eat when caloric intake maintains ideal fat stores - mutant gene - brain inadequately asses the body's adipose tissue status continuing the urge to eat - genetic- 25% - non transmissible- 45% - cultural - 30% |
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Insulin influence on CHO |
- beta cells of pancreas (glucose uptake) - release dependent upon intensity - light- gradual decrease in levels - moderate- steeper drop over time - heavy- immediate decrease |
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Glucagon |
- alpha cells of pancreas (glucose release) - release dependent upon intensity - Light- no rise seen until about 2 hours of exercise - moderate- stimulated after about an hour - heavy- no change |
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Norepinephrise |
- light- gradual rise in release - moderate- stimulated release at ~ 30 mins post onset - heavy immediately |
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Epinephrine |
- key stimulate of muscle glycogen breakdown - light- gradual increase right away until about 2 hours in to bout and then large increase - moderate- steeper increases in concentrations after 60 mins - heavy immediate |
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Cortisol |
- stress hormone; stored hormone; adrenal cortex - increases blood glucose - primary stimulator of gluconeogenesis, especially during high intensity - increases the availability of amino acids for conversion to glucose |
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Criteria for VO2 Max |
- a lack of increase of 2.1 ml.kg-1 min -1 with an increase in workload - RER of >1.10 (Respiratory exchange ratio) - ratio between the amount of CO2 produced in metabolism and O used - attainment of age predicted max HR - blood lactate levels of 8-10 mmol or higher - VO2 peak = highest value attained during a graded exercise test - True VO2 max ends in total exhaustion - should not be any less than about 4-5 minutes and not go beyond 12 minutes |
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Factors that affect VO2 max |
- mode of exercise - hereditary -state of training - gender - body size and comp - age |
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Mode of exercise for VO2 |
- exercise modality affects VO2 max by the amount of muscle mass activated during the activity - research indicates that treadmill produces the highest VO2 max - after treadmill is bench stepping (uses whole body even though produces same results as cycling) - arm crank 70% of the treadmill - swimming 80% of treadmill - elite athletes can achieve similar values on different modes |
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Hereditary VO2 |
- how someone responds to physiological stimuli and thus how they perform - genetic dependency for the sensitivity in response to aerobic and anaerobic training as well as intramuscular enzymes - most physical characteristics are result of high incidence of inheritability |
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Inherited Fitness Components VO2 |
25-40% genetic effect - 50% for max HR and 70% for physical capacity |
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State of training VO2 |
- can contribute between 5-20% of variation in VO2 max - improves training can affect: - aerobic enzymes - capillary density - cross section of ST fibers - oxidative capacity of FT fibers - glycogen sotres |
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Gender and VO2 |
- women typically have 15 to 30% (untrained) and 15% (trained) lower VO2 max scores as compared to men - Why? - body comp - men on average have less body fat and this increased muscle mass therefore they require more O than women - HB - men have 10-15% HB increase transport |
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Age and VO2 |
- gradual decrease in VO2 max with age - especially happens in females - because of their increased FFM and because of the association that testosterone helps to increase the HB in males when they age - VO2 max will steadily decline after 25 - 1% per year after 25 - by the time you reach 55 your VO2 max is 20% below when you were 27 - independent of activity level |
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Body density |
- Db - body mass expressed per unit body volume |
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BMI |
- ration of body mass to our height squared |
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Densitometry |
- archimedes' principle of water displacement to estimate whole body density - hydrostatic weighing or UWW |
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Fat mass |
- all extractable lipids from adipose and other body tissues |
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Fat Free Mass |
- FFM - all residual lipid free chemicals and tissues including water, bone, muscle, connective tissue and internal organs |
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Lean body mass |
- LBM - Fat free mass plus essential body fat |
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Specific gravity |
- body mass and air / loss of weight in water |
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Stature |
- height expressed in metric units |
