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49 Cards in this Set
- Front
- Back
What are the 3 goals of exercise adaptations?
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1. increase gas & metabolite transport
2. increase oxidative & glycolytic capacity 3. maintain homeostasis |
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The smaller you are the _______ your surface area to body mass ratio, so it requires _______ energy per gram to maintain normal body temperature
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larger
more (OVERALL, takes more energy to sustain you the larger you are)* |
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What factors affect BMR?
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Age
Gender Weight Hormonal status |
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What is the BMR/RMR?
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Basal metabolic rate, it is the minimum rate of energy production to sustain vital functions in a waking state.
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_____has by far the most profound effect on energy expenditure.
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Physical activity
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______is the Energy requiring processes related to assimilating food (motility, secretion, digestion, absorption)(max 1 hr postprandial)
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Obligatory thermogenesis
*(faculatitve therm is related to endocrine (Epi) & ANS activation & their metabolic stimulation (lipolysis, etc)) |
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Metabolic rate is proportional to what?
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heat production (calories) &
O2 consumption (VO2 max) |
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What are the two ways you can measure metabolic rate?
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direct calorimetry & indirect calorimetry
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_______ measures rate of O2 utilization (VO2) which is proportional to energy production and metabolic rate
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Indirect Calorimetry
*in this case, we assume 5 calories of heat is liberate per liter of O2 consumed (direct measures change in heat via water temp) |
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Maximum aerobic energy utilization (max metabolic rate) is a measure for the maximum capacity for _______________
How can max met. rate be measured physiologically? |
oxidative ATP synthesis
using VO2 max |
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How is VO2 max determined?
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Measure O2 consumption rate of individual as exercise intensity increases.
Point where O2 consumption plateaus (w/ increasing intensity) = VO2 max |
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CO (workload) = _____ + ______
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CO = HR + SV
*thus workload is proportional to HR & SV (& Ventilation (VE)) |
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During high exercise intensity _ reaches a plateau and _alone account for increase in CO
Thus, VO2 max is determined by (HR/SV) |
SV
HR HR |
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How is it possible to increase SV?
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endurance training, leads to hypertrophy of heart & increased SV
(allows a higher CO to be reached at a lower HR) |
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(Systolic/Diastolic) pressure increases w/ increased workload & (Systolic/Diastolic) remains constant
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Systolic (increases)
Diastolic (constant) *(resistance descreases w/ vasodilation) |
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(T/F) Hemoglobin limits VO2 max in healthy individuals
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False
However, Hb can determine max [O2] |
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What factors limit VO2 max?
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Utilization= Fiber type & mitochondria
O2 & Energy= energy substrate, ventilation, & CO Substrate delivery= blood flow & Capillarization |
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Phase I of Ventilation is _.
Phase II of Ventilation is _ Phase III of Ventilation is _ |
I: an abrupt increase in VE at the onset of exercise
II: gradual increase in VE w/ increase in workload III: steady state VE. Reached at about 4-5 min. into exercise bout (at end of exercise abrupt VE decrease, then gradual return to normal) |
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During light exercise VE/Q ratio is constant, but in intense exercise, VE/Q ratio (increases/decreases)
What does this lead to? |
increases (ventilation increases faster than perfusion)
leads to proportionally less O2 delivered |
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T/F
VE limits VO2 max |
FALSE
does NOT limit, VE cont to increase after VO2 max (O2 related to Q not VE) |
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How is VE increased / decreased?
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motor neurons, proprioceptors, & chemoreceptors give afferent feedback to respiratory center-->
respiratory centers give efferent feedback to respiratory muscles--> respiratory muscles control VE |
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What is Fick's law?
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VO2 = Q * a-v O2 difference
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Arterial blood gas values in exercise do not change until the _ threshold is reached. At this point, the increase in ventilation is no longer proportional to workload. There is an _ in ventilation
Why? |
lactate (leads to drop in pH)
exponential increase to "blow off" CO2 to increase pH |
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Major efficiency changes that occur w/ age
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-increased symp activity w/ decreased response
-decreased CO (during exercise) -decreased max HR (220-age) -increased systolic & decreased diastolic pressure -decreased IRV & ERV, increased RV -decreased VO2 max |
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Why does HR decrease w/ age?
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slow baroreceptor response & pacemaker problems (SA node)
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Lung surface area decreases about _% per decade
(due to loss of alveoli) |
4
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A decreased diffusion capacity with age is due to what?
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thickening of bronchial mucous layer and increases in distance between alveoli and blood
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Fiber _ is the major mechanism for increases in strength.
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Fiber hypertrophy
(Different than hyperplasia which does not occur often) |
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Sarcopenia (loss of muscle mass w/ age) is due to .....
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decreased muscle fibers (amount)
denervation (= fewer larger alpha motor units) decreased protein synthesis (fiber size) decreased enzyme activity hormonal changes (Test, GH/IGF-1, DHEA) (muscle mass decreases 1% yr after age 50) |
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Sarcopenia is a loss in muscle fibers (number) & fiber atrophy
Type (I/II) fibers atrophy much more w/ age |
type II
(leads to more substantial strength & power loss compared to endurance loss) |
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Decreased muscle density (sarcopenia) & increased intramuscular fat w/ age leads to altered muscle _________, _________, & ____________
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(function)
power (velocity of shortening), strength (max load) endurance (repetitive contractions) |
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(Power/Strength) declines more rapidly w/ aging
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power
(begins to decline around 40) (leads to decrease in anaerobic fxn) |
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It's possible to increase ___ 30% with in 7-10 days of intense aerobic exercise.
Why is this important? |
mitochondrial activity (increases enzymes)
help increase protein synthesis in elderly even if there are fewer mitochondria |
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Decreased # of mitochondria w/ age leads to decreased protein synthesis. What protein is NOT affected w/ this fate?
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sarcoplasmic protein
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_______ break down bone for release of Ca2+ and phosphate
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Osteoclasts
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In osteoporosis, _ are more active than _.
Estrogen has a suppressive effect on _ |
osteoclasts ; osteoblasts
osteoclasts |
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Estrogen turns up _ production, which will _.
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OPG production, which will eliminate RANKL.
RANKL is responsible for promoting differentiation of osteoclasts |
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The amount of bone resorption depends on the balance of _ and _
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RANKL and OPG
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Hypocalcemia stimulates ____.
This hormone acts on Bone to _, on intestines to _, and on the kidney to _. |
PTH secretion
bone- activate osteoclasts, releasing Ca & phosphate into blood, intestine- increase Ca absorption from food kidney- Promotes Vit D & increases Ca reabsorption |
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Bone loss is primarily due to
increased ____________ in women & decreased ____________ in men |
increased resorption (increased osteoclasts) women
decreased formation (less osteoblasts) men |
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What is the most effective way to slow/reverse bone loss
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Physical activity + Vit D + Ca
Physical activity**** (singular most important) |
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Bone requires ___ to build density.
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Stress (muscular contraction & gravity)
in the absence of weight bearing activity no amount of nutritional or endocrine intervention can or will maintain bone density= Wolf's Law |
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_________ increases protein synthesis & catabolism--> increased muscle mass & decreased fat
side effects: increased cholesterol, liver damage, aggression/mood changes, hormonal imbalance |
Anabolic steroids
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__________ leads to anabolism & glycogen sparing--> increased lean muscle & aerobic endurance
side effects: pituitary diabetes, acromegaly (adult), gigantism (prepubertal) |
GH
(hard to detect, rapidly metabolized) |
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__________ increases catecholamine secretion, lipolysis, & FFA ox--> increased aerobic endurance & glycogen sparing
side effects: dehydration, stimulant (tachycardia,etc) |
Caffeine
(few side effects, safe & legal) |
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__________ increases phosphagen (ATP) levels--> increased strength, muscle mass, anaerobic endurance
side effects: unknown |
Creatine
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__________ extends lactate threshold (alkaline consumed)--> increased endurance (prolong fatigue)
side effects: cramps, diarrhea |
blood buffering
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_________ extends glycogen depletion (carb load)--> increase aerobic endurance
side effects: ketosis, diabetes, water bloating |
glycogen loading
(deplete glycogen (increases glycogen synthase), then carb load (replenishes glycogen stores)) |
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_________ increases (erythropietin) Hb --> increased O2 capacity--> increased aerobic endurance
side effects: increased blood viscosity (stroke), heart attack, pulmonary failure |
blood doping
(easily tested, Hb levels are normally consistent) |