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I&T in SpExS midterm
review cards
| Question | Answer |
|---|---|
| anabolic | increase in muscle mass |
| androgenic | masculinizing effect |
| biosynthesis of testosterone | begins in adrenal cortex. continues with testicular leydig cells or ovaries. |
| testosterone in men | 95% made in testicular leydig cells, the rest in adrenal cortex. [300-1000ng/dl] |
| testosterone in women | major production in adrenal cortex, with a little being made in the ovaries. [15-65ng/dl] |
| testosterone in young | rapid increase for boys at age 10-13 |
| negative side effects of testosterone | gynecomastia, hirsutism, clitoral enlargement... |
| negative feedback loop and testosterone | shuts down endogenous production. can cause testicular shrinkage |
| physiologic role of growth hormone | linear growth in children, promotes anabolic metabolism, alters body composition, synthesis and release of IGF-1 |
| prohormone | precursor to hormone. weaker. |
| caffeine | most readily available and used psychoactive drug on the planet. bitter, white crystalline powder. synthesized from plants. stimulated the CNS, not as strongly as amphetamines |
| how caffeine works | stimulates CNS by binding to receptor in place of adenosine. this delays the feeling of fatigue that would occur if adenosine bound to receptor |
| half-life of caffeine | 3 to 6 hours. 5 hour energy |
| caffeine effect on endurance activities | depends on study. one group says it helps metabolize fat for energy |
| caffeine effect on resistance activities | depends on study. |
| dose response of caffeine | most studies show an effect of 5 to 6 mg/kg BW |
| side effects of caffeine use | dependency, insomnia, nervousness, headache, tachycardia, nausea |
| creatine | a naturally occuring acid. 95% is stored in the muscle |
| role of creatine | part of the PCr fuel system |
| endogenous sources of creatine | kidneys. from methylation of guanidinoacetate |
| exogenous sources of creatine | primarily in meat, including fish |
| effect of creatine during exercise | helps convert ADP to ATP |
| responders and non-responders to creatine supplementation | usually responders had a high initial muscle creatine content |
| loading phase of creatine | week-long phase |
| differences in muscle fiber type in response to creatine supplementation | type 2 may respond better |
| resistance or explosive activities and creatine supplementation | pretty good evidence that it helps |
| aerobic activities and creatine supplementation | possible benefits, but inconclusive |
| scientifically proven drawbacks to creatine supplementation | none yet |
| gender differences with creatine supplementation | both respond |
| beta alanine | non-essential amino acid synthesized in the liver; used in muscle cells to synthesize carnosine |
| beta alanine sources | protein containing foods (chicken, turkey, beef, fish) |
| mechanism that makes beta alanine effective | muscle buffering capacity of carnosine |
| muscle carnosine | synthesized from beta alanine to buffer hydrogen ions during exercise |
| effect of beta alanine supplementation on carnosine levels | increases |
| side effects of beta alanine supplementation | parasthesia |
| is beta alanine anabolic | no |
| does type of exercise influence muscle carnosine content | no but supplementation during training does |
| minimum level of beta alanine that must be ingested for effectiveness | not defined yet |
| does beta alanine supplementation help performance in older adults | yes |
| does beta alanine help - aerobic training | for the most part, especially for exercise between 60 and 240 seconds |
| does beta alanine help - resistance training | unsure - maybe |
| HMB | amino acid metabolite of leucine |
| sources of HMB | naturally in muscle cells; food - milk, avocado, citrus fruit, fish |
| how does HMB work | helps combat protein breakdown, helps in muscle repair; may have to build up some to get effects |
| HMB and muscle-wasting diseases | has been used as treatment; ie with ALS |
| HMB side effects | none to date |
| HMB benefits | helps strengthen muscle cell membranes, modulates protein degradation, up-regulates protein synthesis, increases fat oxidation |
| HMB and aerobic exercise | probably helps; may reduce muscle damage |
| HMB and resistance exercise | inconclusive on results; may work better in untrained athletes because they have more muscle damage. probably works to reduce muscle damage |
| exercise order for resistance training | power, other core, assistance exercises |
| pre-exhaustion | "reverse" exercise arrangement wherein athlete purposefully fatigues a large muscle group as a result of performance of a single joint exercise prior to a multijoint exercise involving the same muscle |
| circuit training | alternated upper and lower body exercises with minimal rest periods |
| push-pull | alternates pushing exercises (ie bench press, shoulder press, triceps extension) with pulling exercises (ie lat pulldown, bent-over row, biceps curl); a method of improving recovery and recruitment between exercises |
| supersets | involves two sequentially performed exercises that stress two opposing muscles or muscle areas |
| compound sets | involves sequentially performing two different exercises for the same muscle group |
| strength - load, repetitions, rest | >85, <6, 2-5 min |
| power (single effort)- load, repetitions, rest | 80-90, 1-2, 2-5 min |
| power (multiple effort)- load, repetitions, rest | 75-85, 3-5, 2-5 min |
| hypertrophy - load, repetitions, rest | 67-85, 6-12, 30s-1.5 min |
| endurance - load, repetitions, rest | <67, >12, <30s |
| benefits of aerobic training | increase in VO2max, increased capillary density, increased mitochondria, increased cardiac contractile strength, increased stroke volume, reduced resting heart rate, decreased body fat, increased HDL/decreased LDL |
| ACSM recommendation for aerobic training | 150 minutes per week |
| how is energy produced | in mitochondria, Krebs cycle with carbs or fat (OP) aerobically. PCr or glycolysis anaerobically |
| hyponatremia | problem when overhydrating |
| HIIT | repeated short-to-long bouts of rather high intensity exercise interspersed with revovery periods |
| benefits of HIIT | increase in blood and plasma volume, blood flow to muscles/capillaries density, oxidative enzymes; decrease in HR, glycogen usage, glucose; less time commitment |
| drawbacks of HIIT | higher intensity; usually can't do for an extended period of time (months) |
| effect of HIIT on VO2max | usually helps |
| effect of HIIT on body mass, fat mass, etc | burn faster, longer because body is put in repair state |
| what populations has HIIT been successful in | college, middle-aged, cardio pts in clinical setting |
| benefits of ECPs | different workout routine, functional fitness, similar benefits as traditional, camraderie |
| drawbacks of ECPs | increased risk of injury (especially if unsupervised), high-intensity, need experience in multijoint movements or close supervision |
| who can benefit from ECPs | military, police, firemen |
| who can get hurt using ECPs | anyone. risk of SCT, rhabdomyolysis. untrained |
| rhabdomyolysis definition | the breakdown of muscle fibers that leads to the release of muscle fiber contents (myoglobin) into the bloodstream. harmful to the kidneys |
| causes of rhabdomyolysis | severe exertion such as excessive exercises or marathon running |
| symptoms of rhabdomyolysis | abnormal urine color (dark, red, cocoa cola), decreased urine production, general weakness, muscle stiffness or aching (myalgia), muscle tenderness, weakness of fatigued muscles, fatigue, joint pain, seizures, unintentional weight gain |
| prevention of rhabdomyolysis | drink plenty of fluids after strenuous exercise or any event that may have caused muscle damage |
| treatment of rhabdomyolysis | fluids with bicarbonate, medicines with a diuretic or bicarbonate. depends on extent of kidney damage |
| sickle cell disease definition | a group of disorders that affects hemoglobin, the molecule found in RBCs that delivers O2 throughout the body |
| sickle cell trait definition | only carry one sickle gene. won't develop the disease, usually won't feel sick |
| sickle cell anemia definition | have abnormal hemoglobin S |
| complications from SCT | urinary tract infection, fatal exertional heat illness, enlarged or hemorrhaging spleen, complication to the lungs |
| symptoms of SCT | low number of RBCs, repeated infections, periodic episodes of pain |
| precautions in training people with SCT | build up slowly in training with paced progressions, allowing longer periods of rest and recovery between repetitions; exclusion from performance tests. emphasize hydration. control asthma |
| treatment of SCT | check vital signs, administer high-flow oxygen, cool athlete if necessary |
| benefits of minimalist/barefoot running | movement to a mid to forefoot strike reduces stress on knee, quicker cadence (shorter stance phase), shift of GRF from knee to ankle |
| drawbacks to minimalist/barefoot running | very thin or no soles, GRFs closer to ankle can cause achilles and ankle issues, increased stress fractures of lower leg, calf fatigues and become rear foot striker (increase stress on knee) |
| transition from regular to minimalist/barefoot running | don't run more than a mile of any run barefoot in the first week. increase the distance being run barefoot incrementally at no more than 10% per week. recommended to use a 8 to 10 week program |
| landing patterns | RFS GRF peaks at initial strike and is absorbed at knee. BF, minimalist land at mid to forefoot |
| underlying theory behind altitude training | increased RBC production |
| physiologic response to altitude training | body senses lower barometric pressure, increases breathing rate and erytrhopoetin release (increases RBC). |
| response for aerobic athlete | run faster at altitude |
| overtraining at altitude | problems trying to maintain same pace during initial month at altitude |
| live high train high altitude training theory | get aerobic/EPO benefits, but initially harder to train |
| altitude training technology | tents, rooms, apartments that contain reduced oxygen percentage in air, can be adjusted to stimulate various altitudes |
| undertraining at altitude | run at same effort, actually running at a lower speed |
| live high train low altitude training theory | get benefits of altitude, easier to train |
| live low train high altitude training theory | not recommmended. don't receive benefits to RBC |
| caution of going to altitude | dehydration threat |
| speed at altitude | less drag. faster sprinting possible, baseball goes further when hit. |
| erythropoietin development | produced in the kidneys; helps RBCs mature |
| natural trigger of enhanced EPO production | hypoxia |
| who was exogenous EPO originally developed to help | cancer and kidney patients |
| test for EPO | Hct (%RBC). normal 40-45%. high % is dangerous for cardiovascular |
| female athlete triad components | disordered eating, amenorrhea, osteoporosis |
| disordered eating lowers energy availability impacting | cellular maintenance, thermoregulation, growth, reproduction |
| energy availability and bone health, direct | stimulates production of hormones that promote bone formation |
| energy availability and bone health, indirect | preserves eumenorrhea and estrogen production that restrains bone resorption (body looking for calcium) |
| amenorrhea, bones | stress fracture is 2-4 times greater |
| medical complications of female athlete triad | cardiovascular, endocrine, reproductive, skeletal, gastrointestinal, renal, CNS |
| prevalence of female athlete triad | studies are inconclusive |
Created by:
selfstudy08
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