1000337
Descripción
Creado por Chiara Marconato
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Creado por Chiara Marconato
hace más de 12 años
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| Pregunta | Respuesta |
| Lactate produced during a sprint is very _____. | High |
| What does lactate dissociate into? | Lactate ion & H+ |
| Acidosis | Metabolic acidosis is a pH imbalance in which the body has accumulated too much acid and does not have enough bicarbonate to effectively neutralize the effects of the acid. |
| What ion drives down the pH in a muscle? | Hydrogen ion. (H+) |
| Buffering of H+ by cell proteins prevents.... | Accumulation of H+ in muscle and prevents cell from acidosis and therefore, fatigue. (limited capacity - pH drop inevitable) |
| Cell produces ___ to protect itself and prevent production of more ____. | PFK; Lactic Acid |
| PFK levels decrease with low __ levels. | pH |
| What does the Na+/K+ATPase pump do? | Returns K+(potassium) back into the cell and sends Na+ (sodium) back out. It reverses the flip of the elements due to the action potential |
| Na+/K+ATPase pump ____ with sprint training. | Increases |
| As a sprint increases in duration, there is more involvement of which energy system? | The aerobic energy system |
| There is no difference in resting ATP concentrations between the fibre types. True or false? | True |
| There is 3x less PCr than ATP stored at rest in muscle fibres. True or false? | False; 3x MORE PCr than ATP at rest. |
| What substrates, when depleted, will lead to fatigue? | ATP, PCr, glycogen, glucose. |
| Acidosis within a muscle may impair the activity of the key glycolytic enzyme _________. In turn, this results in ____ energy being made available for the resynthesis of ____. | Phosphofructokinase (PFK); Less; ATP |
| A good sprinter has more type ___ fibres, greater ____ of muscles and better synchronisation of _______ _____. | 2; hypertrophy; motor units. |
| Sprinters have a higher intramuscular buffering capacity (through protein) than an endurance athlete. True or false? | True |
| Citrate Synthase and PFK activities and also VO2 max are improved by what training? | Sprint training |
| High Intensity Interval Training | HIIT is characterized by repeated sessions of relatively brief, intermittent exercise, often performed with an "all out" effort or at an intensity close to that which elicits peak oxygen uptake |
| The resynthesis of PCr in muscle is an aerobic process or anaerobic process? | Aerobic process |
| Is the removal of lactic acid an aerobic or anaerobic process? | Aerobic process |
| Slykes | Muscles buffering capacity (linked to sprint training) |
| Why isn't sprint training really sprint training? (repetitive sprinting) | Large amounts of lactic acid produced and pH lowers dramatically. Not enough rest period to regenerate creatine phosphate levels, therefore body relies on aerobic metabolism. |
| HIIT improves what? | Oxidative capacity and cardiovascular fitness |
| Velocity-Growth curve (boys vs. girls). Explain. | With maturation, boys increase in endurance, strength, speed and power. Boys peak height velocity occurs later than girls. |
| Difference between male/female early maturers. | Girls: shorter legs, narrower shoulders Boys: more muscular, shorter legs, broader hips |
| Hormonal alterations at puberty as a result of testosterone. Give two answers. | Protein synthesis & bone growth |
| Hormonal alterations at puberty as a result of estrogen. Give two answers. | Bone growth and fat deposition - especially in thighs and hips. |
| As the onset of puberty hits girls, what slowly decreases? | Composite strength per body mass (N/kg) |
| Anaerobic Power | The maximal rate at which energy can be produced or work can be done without relying on any significant contribution of aerobic energy production |
| Boys VO2max increases because of an increase in muscle mass. What happens to girls? | Girls VO2max decreases due to more fat and less MM |
| Unlike adults, children will use what energy system when doing a sprint? But they won't produce lots of ____ and therefore recover quickly from high intensity exercise. | Aerobic metabolism; Lactic acid |
| Children have lower levels of which enzyme? | PFK |
| Thermoregulation different in adults and children, this means they can gain and lose ____ quickly. | Heat |
| What is menarche? | When menstration begins |
| What are two examples that allow a good foundation of bone growth | Nutrition and weight bearing activities |
| Is resistance training in children okay? If yes, what are the specifications (reps/sets etc) | Resistance is fine, provided that the program is properly designed and competently supervised. Ensure high reps, good technique. |
| What makes up the female athlete triad? | 1. energy availability/disordered eating 2. menstrual disturbances 3. bone health |
| Is there supported evidence which says there's a certain phase of the menstrual cycle in which women achieve their best performances? What can cause them to underperform? | No patterns identified. But PMS or Dysmenorrhea can influence performance. |
| What makes gymnasts/runners unique in regards to menarche? | Often experience menarche much later than non-athletes/other athletes. Also have reduced no. of cycles in a year. |
| Eumenorrhea is... | normal menstrual function |
| Oligomenorrhea is... | an infrequent occurrence of menstrual function |
| Amenorrhea is... | An absence of menstrual functions (<4 per year) |
| Primary Amenorrhea is... | No sign of menstrual cycle until 16+ yrs |
| Secondary Amenorrhea is... | Passed puberty but periods now absent. |
| Dysmenorrhea is... | Painful menstruation |
| Name 5 reasons/potential causes as to why there could be menstrual dysfunction? | 1. acute effects of stress 2. high quantity or intensive training 3. low body weight or body fat 4. energy deficit through inadequate nutrition and disordered eating 5. hormonal alterations |
| Explain the revisited concept of the female athlete triad by the ACSM and the interrelationship between energy availability, bone mineral density and menstrual function. | |
| Energy Availability = | Energy intake - Energy expended |
| Anorexia Athletica is... | Excessive and compulsive exercise. |
| Luteal phase deficiency is... | Absence of ovulation (body can't support a fetus) and the lining of the uterus does not thicken like normal. |
| Exercise-Related Menstrual Irregularities (ERMI) | High prevalent in female athletes whom have never given birth. ERMI not always reflected in bleeding pattern. - Luteal phase defects - Oligomenorrhea - Amenorrhea |
| What percentage of bone mineral is laid down between puberty and 18yrs old? | 50% |
| There is a ______ fracture risk as bone health _______. | Increased; decreases |
| Where is there more bone density in the body? | In weight bearing bones (femur, fibula, tibia etc) |
| What hormone is essential for females to maintain bone density? | Estrogen |
| Normal density of bone - T-score =.... | From -1 or greater |
| Osteopenia is... | Refers to bone density that is lower than normal peak density but not low enough to be classified as osteoporosis. |
| Osteopenia T-score = .... | -1 to -2.5 |
| Osteoporosis T-score = ... | -2.5 or lower |
| Osteoporosis is ... Established Osteoporosis is ... | A Progressive bone disease that is characterized by a decrease in bone mass and density which can lead to an increased risk of fracture. Established Osteoporosis is also the presence of a fragility fracture. |
| Name at least 3 changes associated with normal aging. | - increased adiposity - reduced muscle mass (sarcopenia) - reduced strength - reduced aerobic capacity reduced bone mineral density |
| Why is the quality of muscle lower in older populations? | Due to decreased activity and decreased testosterone which is needed for muscle mass |
| Sarcopenia is... | Age-related loss in skeletal muscle |
| Anabolic resistance means... | The nutrients consumed in food are not taken up by the body efficiently (post exercice) |
| Dietary insufficiency in older adults... | Nutrient uptake is less efficient with age and medications decrease ability to extract nutrients |
| If a person has sarcopenia, what are 3 impacts this will have on their body? | - Decrease in bone mineral density Decrease in aerobic capacity Decrease in functional capacity such as walking/stair climbing |
| When would you commonly see a rapid loss in bone mass? | Menopause. |
| When there is a decrease in estrogen, bones lose what to the blood? | Calcium. This process is irreversible. |
| List 5 benefits of exercise for older adults. | 1. increase MM and strength 2. increased cardiovascular fitness 3. decreases chronic diseases and mortality 4. decreases body fat 5. increases dynamic balance and gait speed |
| Why would exercising to improve bone health be beneficial in older adults? | Improving balance can prevent falls (and thus, fractures) . |
| Why would you avoid high pressure activities such as sit ups or toe touches in adults with established osteoporosis? | The high pressure activities can lead to fractures. |
| Positive Stress in normal training is... | Training that causes improvements in exercise performance. |
| In how many weeks is it expected to see major training adaptations? | ~ 6-10 weeks |
| The extent of training adaptations are genetically limited. Explain. | Individuals have different volumes of capacity for training (what is too much or just right). Too much training and performance decreases and injuries increase. |
| Overtraining leads to... | performance decrements, chronic fatigue, illness, overuse injuries. |
| Overreaching is... | Before overtraining. This is where someone deliberately attempts to overstress the body for short periods of training. It's easy from this phase to cross to overtraining |
| Excessive training is... | Where volume and intensity is extreme. Can lead to decreased strength and performance. More is not better. Quality not quantity. |
| Intensity and volume are what? | Inversely related. This means that if volume increases, intensity should decrease and vice versa. |
| What happens if both intensity and volume increase? | Negative effects! This is overtraining and should only be done for a short period only. |
| What nutrient helps resynthesis of glycogen? | Carbs |
| List 4 symptoms of overtraining syndrome | 1. decreased performance 2. fatigue 3. changes in weight, appetite 4. lack of motivation/depression |
| What could be a psychological factor of overtraining syndrome? | The emotional pressure of the competition leading to increased stress. Parallels with clinical depression. |
| What could be physiological factors involved with overtraining syndrome? | Changes in catecholamines, autonomic, endocrine and immune factors. |
| Sympathetic NS responses to overtraining syndrome? | 1. Increased BP 2. Loss of appetite 3. Weight loss 4. Sleep/emotional disturbances 5. Increased BMR |
| Parasympathetic NS responses to overtraining syndrome? | 1. Early fatigue 2. Decreased resting HR 3. Decreased resting BP 4. Depression symtoms |
| Endocrine responses to overtraining syndrome? | 1. Resting cortisol increases 2. Decreases resting levels of testosterone 3. Resting catecholamines increase |
| Out of cortisol, testosterone and thyroxine, which hormone changes the most during a period of increased training? | Cortisol. |
| What resources can be used to determine overtraining? | Fitness logbooks to track training/feelings |
| Immune responses to overtraining syndrome? | 1. Suppressed immune system 2. Decreased lymphocytes and antibodies 3. Increased incidence of illness after exhaustive exercise |
| ____ exercise will strengthen the immune system, but _____ will decrease it. | Regular; overtraining. |
| Tapering is... | A reduction in training volume/intensity prior to a major competition to allow recovery/healing. Lasts 4-28 days. Most appropriate for infrequent comps. |
| Tapering does not result in _____. | Deconditioning. |
| In tapering it is ideal to maintain _____ but decrease ______ by ___%. | Intensity; frequency; 60. |
| Detraining is... | A loss of training-induced adaptations. Longer period of tapering and change. |
| Losses occur during when frequency and duration decrease by ___ of regular training load. | 2/3 |
| By what % can oxidative enzyme activity decrease by through detraining? | By 40-60% |
| What is the term used to describe the ability to adapt? | Plasticity. |
| Skeletal muscle can be considered ____ in its response to training and detraining? | Plastic |
| Cross-innervation means... | The speed of the fibres are determined by the speed of the innervating nerve |
| What type of training generally results in the movement from type 2B to 2A fibres? | Resistance training (at 80-95% of 1RM) |
| At high speeds of activity, is the gastrocnemius or soleus more likely to be preferentially recruited? Is this the opposite or the same at slow speeds? | Gastrocnemius at high speeds; opposite at low speeds |
| Why do type 2B fibres have 4x greater the power output than type 1 fibres? | This is because type 2B fibres have a greater diameter and velocity. |
| At the start of a sprint, are fibres recruited gradually or all at once? | All at once. |
| If the pennation angle is greater, then... | The operation speed is slower but more strength |
| If the pennation angle is smaller, then... | The operation speed of the muscle is much faster |
| Plyometrics is what? | An eccentric contraction immediately followed by a concentric contraction. |
| What is the purpose of plyometrics training? | To improve speed and power. |
| With repeated wearing of high heals, what can happen to calf muscles? | They can physically begin to shorten in length |
| Wearing a plaster which encompases both the arm and elbow, the whole arm is immobilised in a 90deg angle for an extended period of time. What can this do to the muscles? | Consequently the muscle become weakened, as the shortened position results in a rapid loss of sarcomeres and strength. |
| Are the first ~6 weeks of adaptations to training neural or structural? | Neural (improved skill, reduced inhibition and improved synchronisation) |
| Early changes in strength, unlike later changes, can be seen by changes in an EMG. This is because... | Of early neural changes and later structural changes (which don't reflect in am EMG) |
| What is an example of a neural adaptation to strength training? | Recruitment of high threshold motor units not previously recruitable and increased firing rate of motor units |
| What is the role of the Golgi Tendon Organs? How are these changed with training? | They prevent damage to the muscles/body. They decrease in inhibition to allow more force as body gains confidence. |
| Why do body builders have a greater % of type 1 fibres over type 2 fibres, in comparison to weight lifters and power lifters? | Bodybuilders do high repetition training with limited recovery. Mitochondrial adaptations from endurance. |
| What relative intensity (% 1RM) is best for optimal hypertrophy? | 80 - 95% |
| Hyperplasia is... | An increase in the number of fibres/cells |
| Hypertrophy is... | An increase in size of the fibres/cells. |
| Muscle atrophy is... | Also called sarcopenia. The loss of muscle due to inactivity/use. |
| Do older adults respond quicker or slower to resistance training? | Quickly. Three sessions a week, with one at high velocity |
| A loss of creatine phosphate and anaerobic energy capacity are related to a loss in ____. | Power. |
| Muscle protein synthesis in older adults during exercise is _____. | suppressed. |
| Is it possible to get a shift from type 1 to type 2 fibres or vice versa? | Hardly, it's extremely rare and will only happen with cross-innervation |
| With training, movement is possible within the type 2 fibres. Which way does it most commonly go? | From type 2B to 2A |
| Force is related to the pennation angle of the fibre, true or false? | True |
| Type 2B fibres have 4x the power output than type 1 fibres. Why? | They have a greater diameter and velocity. |
| Are fibres recruited sequentially or all at once at the start of a sprint? | All at once. |
| The greater the pennation angle... | The speed of operation is slower, but greater force production |
| The smaller the pennation angle... | The faster the speed of operation |
| Plyometrics is... | Muscles moving from a muscle extension to a contraction in a rapid or "explosive" way. Improves speed and power in performance. Eg. jump training |
| What happens to the calf muscles when high heals are worn excessively? | The muscles start to physically shorten due to long periods in a shortened position.Loss of sarcomeres and strength |
| If an arm is put in plaster at 90deg and immobilised for several weeks, what happens to the skeletal muscle? | The muscles become weakened due to extensive periods of shorting and inactivity. Loss of sarcomeres and strength. |
| What kind of changes are seen within ~ 6 weeks of training in regards to adaptations? | Neural (skill based, reduced inhibition, improved synch) |
| Why will an EMG pick up changes in strength in early adaptations but not later changes? | EMG's will pick up changes based on neural adaptations, but not structural. Post 6 weeks are mostly/purely structural. |
| Myogenic changes in skeletal muscles refers to what? | Structural changes, ones you can physically see. |
| What kind of changes would you expect with neural changes? | Increased involvement of high threshold motor units which were not previously recruitable. Also increased firing rate of MU. |
| What do the Golgi Tendon Organs do? | They prevent damage to the muscles/body. This function can be inhibited with strength training to allow more force production as body gains confidence. |
| Why do bodybuilders have more type 1 than type 2 fibres? | They complete high repetitious training with limited recovery. Constant reps = Endurance, leading to mitochondrial adaptations. |
| What happens to creatine kinase in the days after a muscle is damaged? | The levels of CK increase. |
| In normal training, is the eccentric or concentric phase substantially underloaded? | Eccentric phase |
| DOMS stands for... | Delayed Onset of Muscle Soreness. |
| How long post-exercise will DOMS occur? | 12 - 48hrs. |
| When will DOMS normally occur? (With what kind of movements) | Mostly eccentric actions. |
| Glycogen depletion is where... | The muscles capacity to synthesise glycogen is impaired when muscle is damaged. |
| "Repeat-Bout" Effect is... | 1st bout of eccentric exercise causes damage. The 2nd within several weeks sees less damage. This protection process can last from 6-12 months. |
| Optimal force is obtained when... (to do with cross bridges/length) | Optimal cross-bridge interaction between actin and myosin filaments. Too much/little overlapping and decreased tension is seen. |
| Isometric contractions are... | Contracting a muscle at a fixed angle against an immovable object. No external change in muscle but still force production (Eg. Pushing a wall) |
| What are the 3 macronutrients? | Carbs (CHO), Fats & Protein |
| What are the 2 micronutrients? | Vitamins & Minerals |
| What nutrients support high intensity training? | Glycogen (key) & CHO |
| What nutrients support low intensity training? | Fats |
| Mass action means... | More glycolytic pathways are activated |
| What increases mass action during training in heat? | Higher catecholamines and stress response. |
| In terms of the cardiovascular system, what will endurance athletes have better of? | Capillary network and O2 delivery |
| In moderate altitude training, hyperventilation performs what kind of action? | Driven by stress, hyperventilation keeps the O2 in the blood high. |
| Moderate altitude training requires more use of ______ and initiates the release of more ______. | Glycogen; catecholamines |
| List 4 factors that can inhibit performance. | 1. Glycogen depletion 2. Dehydration 3. Hypoglycemia (low blood glucose) 4. Hyponatraemia 5. Central Fatigue |
| Hyponatraemia is... | An electrolyte disturbance in which the sodium ion concentration in the plasma is lower than normal. |
| Central fatigue | Mental fatigue that develops during prolonged exercise and is attributed to impaired function of the central nervous system; central fatigue may correlate with a buildup of tryptophan, causing sleepiness and mental fatigue |
| Peripheral fatigue is... | Fatigue in the exercising muscles. |
| Monosaccharides are... | The most basic and smallest sugar unit. Include glucose, fructose, galactose |
| Disaccharides are.. How are they formed? | A double sugar, composed of two monosaccharides. Sucrose, maltose, lactose. Formed when two monosaccharides undergo a condensation reaction which involves the elimination of a small molecule, such as water. |
| Polysaccharides are... | Most complex carb. Starches, glycogen. |
| Is glycogen stored in high concentrations? If so, where? | Stored in large concentrations in the liver. |
| Sources of carbs in the diet? List 3. | 1. Milk 2. Grains 3. Fruits 4. Vegies |
| Is a high carb diet or low carb diet better for competition purposes? Why? | High carb diet. The quality of the training decreases with less glycogen in the body. |
| Fat can only be burned without O2 (anaerobically). True or false? | False. Can only be burned with O2. |
| What is the rationale behind pre-exercise carb loading? | Consuming a large amount of carbs prior to exercise to delay the onset of fatigue. |
| What is glycemic index? | A figure representing the relative ability of a carbohydrate food to increase the level of glucose in the blood. |
| Do high GI foods appear slowly or rapidly within the blood? | High GI foods are reflected rapidly in blood glucose concentrations |
| High glycemic foods are beneficial for ____ intensity exercise, and low glycemic foods are beneficial for ____ intensity exercise. | High; Low |
| What % of total calories should carbs be to maintain glycogen stores? Is this different for people who do heavy training and endurance athletes? | 50%. People involved in heavy training/endurance activities should consume 55-60% to prevent low levels. |
| Time to fatigue and changes in muscle glycogen vary with different intensities of exercise. True or false? | True; The greater the intensity, the shorter the time to fatigue |
| What are the 4 goals of pre-event intake of CHO? | 1.To maximise muscle glycogen stores. 2.To maximise liver glycogen stores. 3.To ensure the athlete is adequately hydrated 4.To prevent hunger but to avoid gastrointestinal discomfort. |
| The two key priorities during prolonged exercise are.. | 1. Substrate replacement and avoiding depletion of muscle glycogen 2. Fluid replenishment |
| Will intaking CHO during exercise have any effect? If so, what? | CHO ingestion during exercise can improve mental performance as well as exercise capacity. |
| Name 3 features of fat cells. | 1. Protects organs 2. Insulation 3. Necessary for steroid hormone production 4. Stores fat-soluble vitamins 5. Primary energy source (especially low intensity) |
| Improved ________ ________in the muscles can reduce the rate at which _______ _______ is used and it can therefore delay the athlete hitting the wall. | Aerobic Capacity; muscle glycogen |
| Is it beneficial to undertake a high fat low CHO diet before competition? | No. |
| Of the 20 amino acids required by the body, how many have to be gained from the diet? | 8. |
| List 3 things in which Amino Acids and Protein contribute to. | Amino acids and protein contribute to structure, transport, enzyme function, hormone production, immune function, acid-base balance, fluid balance and energy availability |
| What is Biological Value? (BV) | It is the nutritional effectiveness of the protein in a given food, expressed as the percentage used by the body of either the total protein consumed or the digestible protein available. |
| Where is the majority of fat stored in the body? | Adipose tissue. Some also stored in muscles/blood. |
| What is the recommended intake of protein for endurance athletes per kilo per day? | 1.2 - 1.6grams |
| What is the recommended intake of protein (suggested by WHO) per kilo per day simply to maintain a healthy diet? | 0.8grams per kilo (this is the absolute minimum) |
| Does Whey or Casein have a greater initial rate of protein synthesis? | Whey |
| Casein clots within the stomach. This means the absorption rate is _____. | Slower |
| Whey is soluble, meaning the absorption rate is ______. | Faster |
| Milk is ___ % casein and ___% whey | 80%; 20% |
| Casein has a higher leucine content than whey, which means the protein resynthesis is faster. True or false. | False; It is Whey which has a higher leucine content. |
| What is the suggested protein intake (5-6 times per day) which is best for maximal muscle growth in resistance training? | 20g, any more and does not elicit any further results. |
| Sports drinks with more than __% sugar content will ___ the release of fluid from ____ ______. | 8%; slow; small intestine. |
| As the carbs contained in a sports drink ______, fluid intake/reabsorption ______. | Increases; decreases. |
| Salt does not promote the uptake of water, true or false. | True; the more salt a fluid has, the greater the reabsorption of water. |
| What is the normal concentrations of sodium in the blood? | 135-145mmol |
| If someone has hyponatraemia, what is the major concern for the body? | The body will struggle to retain water. |
| An over consumption of fluids(h20) during exercise can lead to hyponatremia. Why? | With more fluids without salt, the sodium concentrations go down and thus, less absorption of water |
| What is the approximate time period for recovery from high intensity exercise? | ~ 6-24hrs |
| How long post exercise is there a rapid resynthesis of glycogen? | ~4-6hrs |
| What kind of GI foods are recommended for intake between 0-6 hours post exercise? | High GI foods. |
| What does glycogen synthase do? | Assists when glycogen in muscle is low. It is an enzyme involved in converting glucose to glycogen. |
| When replacing fluids after exercise, what % of fluids lost should be consumed? | 150% |
| How long does it take for the gastrointestinal tract to completely absorb caffeine? | ~60minutes |
| How long post-consumption of caffeine is there a peak plasma (caffeine) concentration? | Between 1-2 hours. |
| Everyone responds to caffeine in the same way. True or false? | False; individuals all experience different side effects. |
| Caffeine is mainly excreted in urine with a half life of 3 to 5 hours. True or false? | True. |
| Early research suggested that caffeine mobilised free fatty acids from adipose tissue. How was this beneficial to athletes? | This increase in fat availability during prolonged exercise would potentially spare glycogen and help the athlete delay ‘hitting the wall’ |
| Caffeine may improve calcium homeostasis in muscles and the sarcoplasmic reticulum and/or improve Na + /K + pump activity. True or false? | True. It helps Calcium moving to and from the sarcoplasmic reticulum for contractions. |
| What is the function of the sarcoplasmic reticulum? | The sarcoplasmic reticulum releases calcium ions during muscle contraction and absorb them during relaxation |
| Why is consuming too much caffeine a problem for athletes? | It can impair fine motor skills. |
| Where can HMB be found in large concentrations? (B-hydroxy-B-methylbutyrate) Is it essential to the body's nutrient supply? | Citrus fruits; not essential. |
| Would well trained athletes benefit from HMB supplements? | No, likely to be only untrained athletes and elderly |
| Glycerol is... | The glycerol backbone is central to all lipids known as triglycerides. Can be used to induce hyper-hydration. |
| Sodium Bicarbonate (Baking soda) causes what? | It works to eliminate hydrogen ions and reduce acidity in the blood by increasing the pH. |
| How does sodium bicarbonate help the muscles? | It accelerates the transfer of hydrogen ions from the active muscle cells to the blood. This slows the rate of intramuscular acidosis and a drop of pH in the blood. |
| Explain how H+ can be a limiting factor to performance? | Anaerobic glycolysis produces lactic acid and, at a physiological pH, most of the lactic acid dissociates into H+ and lactate. The increasing acid in the muscle (from H+) causes the fibers' calcium-binding capacity to decrease, thus limiting muscle contraction. |
| Beta-Alanine supplements... | Improve muscle carnosine (which buffers H+) and exercise capacity (linked to improvement in buffering of H+) |
| What is the suggested dose range for Beta-Alanine? | 4.8-6.4grams per day |
| Beetroot juice is high in what? | Nitrate |
| Nitrate is converted to _____ and further more into _____ ____. | Nitrite; nitric oxide |
| Why is Nitric Oxide good for the body? | It's a powerful vasodilator helps with blood flow and blood pressure. It also improves the coupling between the energy and muscle force production and reduces the use of oxygen needed. |
| Plasma levels peak after approx. _____ following ingestion. | ~ 1 hour |
| The effective ‘dose’ of nitrate is equivalent to how much beetroot juice? | 500ml |
| To be sure that maximal glycogen resynthesis occurs, it's suggested that athletes need to consume ___ CHO/kg/BM per hour, every ___ minutes. | 1.2-1.5g; 30 minutes |
| Is Glutamine an Amino Acid? | Yes. |
| Where is glutamine the most abundant and where is it produced the most? | In Muscle and Plasma; Skeletal Muscle |
| Glutamine increases post exercise during the first few hours. True or false? | False, it decreases. |
| Glutamine helps to replenish what post workout? | Glycogen stores. |
| Research has not shown any significant glutamine benefits for athletes through Glutamine supplementation. True or false? | True. |
| When exercise is considered, and muscle is unable to produce glutamine in sufficient amounts, what is compromised and suffers as a result? | The immune system |
| Where is 95% of creatine found? | In skeletal muscle. |
| What dietary sources can provide creatine? | Meat and fish |
| What is the benefit of creatine monohydrate supplements? | It improves sprint performance, muscle strength and size (also quality). It also works to buffer intramuscular H+. |
| What is the recommended daily dose of creatine monohydrate supplements? | 20g |
| Creatine monohydrate has a water retaining influence on the muscle. What flow on effect does this have? | True; this helps gain body mass due to the water causing the muscle to swell. This stimulates protein synthesis. |
| Erythropoietin is... | A hormone secreted by the kidneys that increases the rate of production of red blood cells in response to falling levels of oxygen in the tissues. |
| Work equation... | Work = force x displacement |
| Power equation | Power = work/time |
| What is an Anaerobic Work Index Test? | Aims to determine the max amount of work that a person can perform in a period of 30 seconds. "All out test". |
| Lactate can be transported to the _____ and transformed into glucose. | Liver |
| Vo2 Max | The maximal amount of oxygen you can take in and be efficiently used by the body |
| If you stress the lactate threshold, you will increase it and thus increase performance. True or false? | True |
| The lactate threshold is... | The point at which lactate exponentially rises above resting levels - the body is producing more lactate than it can remove |
| What is the benefit of increasing RBC count? | Increasing the oxygen carrying capacity |
| What is the benefit of training in high altitudes? | Naturally stimulates the production of EPO, the hormone which creates RBC's |
| Borg's Rating of Perceived Exertion | In medicine this is used to document the patient's exertion during a test, and sports coaches use the scale to assess the intensity of training and competition. Scale of 6-20. |
| Heart rate is NOT linearly related to exercise intensity. True or false? | False; HR and O2 consumption are linearly related |
| Are submaximal predictions as reliable as direct measurements of VO2 max? | No |
| What's the YMCA Bicycle Ergometer test? |
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| Age predicted HRMax can be worked out how? | 208 - (0.7 x age) |
| A sinus rhythm of the heart is an irregular HR. True or false? | False, it's a normal HR. |
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P wave = atrial depolarization, contraction of atria QRS wave = ventricular contraction T wave = repolarization, refilling of ventricles |
| Where are the 10 different leads placed on the body for an ECG? | 6 on the chest on specific rib locations. The remaining four are placed on the limbs - one on each wrist and one on each ankle |
| What are the standard units of blood pressure? | Millimetres of mercury (mmHg) |
| Which artery in the arm is usually the one used to measure BP? | Brachial artery |
| Korotkoff sounds are... | The vibrations made by blood against the arterial wall. |
| The first audible heart beat when taking a BP corresponds to what? | The systolic blood pressure. |
| As the sounds of the BP come to an end, which phase of BP is this? | Diastolic blood pressure |
| Pulse Pressure is... | The difference between the systolic and diastolic blood pressures, providing an approximation of the stroke volume. |
| 'Normal' BP is considered what? (?/?) | 120/80mmHg |
| Mean Arterial Pressure is... | Is the average blood pressure exerted against the arterial walls. |
| Mean Arterial Pressure equation | SBP - DBP / 3 |
| Vital Capacity | The max amount of gas that can be expired after a max inspiration. |
| Restrictive diseases are... | The inability to get sufficient air into the lungs. Limited by the reduced compliance of the lungs or chest wall. |
| Obstructive Diseases are... | Premature closing of the airways. Air can get in but you cannot exhale quickly. Eg. Asthma or emphysema |
| Isometric Strength Test Example - Force produced against an immovable object. | Grip Strength using spring-resistance dynamometer. |
| Isoinertial Strength Test Example | 1 Repetition Max Bench Press |
| With an increase in exercise intensity, _______ normally rises progressively , whilst ______ tends to remain at resting levels or rise/fall slightly. | SBP; DBP |
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