Term
| What are the two options for heat conservation in cold environments? |
|
Definition
- increase heat production
- prevent heat dissipation |
|
|
Term
| What are the two types of cold environments? |
|
Definition
|
|
Term
|
Definition
-lose body heat much faster (even if same temperature as the air)
- we will lose 6 degrees C of heat/hour in cold water |
|
|
Term
| Cold air environment factors |
|
Definition
- moisture
- movement/wind chill
- duration of exposure |
|
|
Term
| What is the equation for heat loss? |
|
Definition
|
|
Term
| What is m^2 in the hat loss equation? |
|
Definition
| our body's surface area/height |
|
|
Term
| What are the two types of insulation? |
|
Definition
| physiological and artificial |
|
|
Term
|
Definition
- our shell
- determined by subcutaneous fat level and amount of vasoconstriction |
|
|
Term
| What does physiological insulation provide for the body? |
|
Definition
| provides a barrier between the core ad the environment |
|
|
Term
|
Definition
|
|
Term
| What makes up total insulation? |
|
Definition
| physiological shell + clothing + air trapped between the layers of clothing and the body |
|
|
Term
| What is our body's first response to cold? |
|
Definition
|
|
Term
| What does vasoconstriction do for our body? |
|
Definition
| it will decrease the gradient between the skin temperature and the environment and increase the insulation |
|
|
Term
| By how much will vasoconstriction reduce heat loss? |
|
Definition
|
|
Term
| What are the physiological responses to cold exposure? |
|
Definition
- cutaneous vasoconstriction
- paradoxical increase in heart rate
- hyperpnea
- increased sympathetic activation
- increased electrical activity to skeletal muscle (shivering) --> NST, tVO_2 |
|
|
Term
| Paradoxical increase in heart rate |
|
Definition
- inexplicable
- increases blood pressure (both systolic and diastolic)
- increase peripheral resistance
- increase in catecholemines |
|
|
Term
|
Definition
| increase in pulmonic respiration/ventilation in rate and depth |
|
|
Term
| Increase in sympathetic activation |
|
Definition
- norepinapherine from free nerve endings
- increased epinepherine from adrenal medulla
- activated in hypothalamus
- increases metabolic rate (increased thyroid hormones)
- increase in ACTH (adrenal corticotropic hormone)
- increased carb and fat metabolism |
|
|
Term
| Increased electrical activity to skeletal muscles |
|
Definition
- shivering
- more delayed than the others
- varies from person to person
- amount of shivering is relative to the amount of insulation that a person has
- benefit is 3-4x increase in metabolic rate |
|
|
Term
| Non-shivering thermogenesis |
|
Definition
- chemical heat production
- liver is an example |
|
|
Term
|
Definition
- thermoregulatory oxygen consumption
- during exercise = oxygen cost from thermoneutral to cold environments |
|
|
Term
|
Definition
| wave of vasodilation that occurs in response to extreme cooling (could preserve peripheral tissue) |
|
|
Term
| There will be a restriction of ______ blood flow even if vasoconstriction hasn't occur. |
|
Definition
|
|
Term
| What happens to blood when it is closer to the surface and what can it cause? |
|
Definition
| it becomes more viscous which can cause turbulent flow (can cause restriction of flow) |
|
|
Term
| Vasoconstriction occurs in all anatomical parts of the body except the ________. |
|
Definition
|
|
Term
| Vasoconstriction will cause a _______ in heart rate. |
|
Definition
|
|
Term
| What happens when there is a decrease in heart rate? |
|
Definition
| there will be an increase in venous return and eventually metabolic rate |
|
|
Term
| The initial increase in metabolic rate happens concurrently with what type of heat conservation? |
|
Definition
| non-shivering thermogenesis |
|
|
Term
| What does vasoconstriction equal? |
|
Definition
|
|
Term
| What is the sympathetic mediation in heat conservation? |
|
Definition
| norepinepherine binding to alpha receptors |
|
|
Term
| Counter-current heat exchange |
|
Definition
| core to periphery and then reverse |
|
|
Term
| What is the main goal of shivering? |
|
Definition
|
|
Term
| What is heat production dependent on? |
|
Definition
- skin receptors/temperature
- integrity of posterior hypothalamus |
|
|
Term
| What needs to be intact for shivering to occur? |
|
Definition
| Field of Forrell in the hypothalamus |
|
|
Term
| What will happen if shivering is allowed to happen long enough? |
|
Definition
| - skeletal muscle will increase and attempt to reach core temperature |
|
|
Term
| Shivering causes heat production at a ______ metabolic rate. |
|
Definition
|
|
Term
| Why do humans have less non-shivering thermogenesis than other animals? |
|
Definition
| because we have less brown fat |
|
|
Term
| What makes brown fat brown? |
|
Definition
|
|
Term
|
Definition
- beta-receptor mediated
- particularly norepinepherine
- increase metabolic rate
- will produce heat |
|
|
Term
| Certain _____ can take white fat and have a browning effect. |
|
Definition
|
|
Term
| Brown fat in infants responds to _______. |
|
Definition
|
|
Term
| How can we maintain core temperature? |
|
Definition
| heat generation must exceed heat loss |
|
|
Term
| What effect does movement have on heat loss? |
|
Definition
| convective currents can cause faster heat dissipation |
|
|
Term
|
Definition
| core temperature cannot be maintained |
|
|
Term
| Moderate to heavy exercise in cold |
|
Definition
| may promote enough heat generation to protect core temperature |
|
|
Term
| What physiological changes during exercise in the cold occurs? |
|
Definition
| less vasoconstriction and lower heart rate |
|
|
Term
| What are the two terms related to chronic cold exposures? |
|
Definition
| habituation and genetic adaptions |
|
|
Term
|
Definition
| refers to responses to cold that occur due to the nervous system and are not induced physiologically to any other system |
|
|
Term
|
Definition
| certain groups of people are genetically tolerant of chronically cold environments (not acclimatization) |
|
|
Term
| What factors affect our responses to the cold? |
|
Definition
- skin fold thickness
- gender
- fitness level |
|
|
Term
|
Definition
|
|
Term
| What is skin fold thickness dependent on? |
|
Definition
|
|
Term
|
Definition
- cooler skin temperatures on females than males
- females have a greater insulative shell |
|
|
Term
| Males rely on heat _________________ and females on heat ______________. |
|
Definition
|
|
Term
| During exercise, people with ______ skin temperatures will lose _____ heat. |
|
Definition
| lower, less (lower gradient) |
|
|
Term
| What is the effect of the area/mass ratio during exercise? |
|
Definition
| more surface area means more diffusible area which means more heat will be lose (F have lower ratio) |
|
|
Term
|
Definition
| athletes have a core temperature that decreases to a lower point before shivering beings |
|
|
Term
| The insulative value is dependent on what factors? |
|
Definition
- microenvironment
- thickness
- layers
- moisture |
|
|
Term
|
Definition
| air in the area of the skin |
|
|
Term
|
Definition
| rating of the insulative value of clothing |
|
|
Term
|
Definition
| add to heat conservation because of the air in the layers |
|
|
Term
|
Definition
| a greater thickness allows for more artificial insulation |
|
|
Term
|
Definition
| gained during exercise and too much insulation can cause this |
|
|
Term
| What happens when our insulation hold moisture (from sweat, rain, etc.)? |
|
Definition
| we dissipate heat 30% faster |
|
|
Term
| What are the most important things to insulate? |
|
Definition
|
|
Term
|
Definition
| caused by vasoconstriction and cooling of the tissue |
|
|
Term
|
Definition
| increased likelihood of getting frostbite again, if it is deep enough then the tissues need to be amputated |
|
|
Term
|
Definition
| moving air does not change the temperature of the air, only removes heat from the body faster |
|
|
Term
| What happens if our clothing is not wind resistant? |
|
Definition
| the windchill will effect our insulative value |
|
|
Term
| What happens to cardiorespiratory endurance in cold environments? |
|
Definition
- VO_2 maximum is reduced
- there is compromised unloading of O_2
- earlier fatigue onset |
|
|
Term
| Why is VO_2 maximum reduced when in cold environments? |
|
Definition
| because there is a reduction of maximal heart rate and cardiac output |
|
|
Term
| What happens to the oxyhemoglobin curve when in cold environments? |
|
Definition
- O_2 unloading is compromised (tissues won't be oxygenated
- there will be a decrease in A_VO_2 difference |
|
|
Term
| Why is there an earlier fatigue onset when in cold environments? |
|
Definition
- there will be extra energy needed to maintain the body's temperature (tVO_2)
- there is a compromised O_2 delivery due to blood cooling
- blood cooling increases viscosity |
|
|
Term
| What do cold environments do to our strength and power? |
|
Definition
- decreased peak torque and force production
- biochemical alterations |
|
|
Term
| How are peak torque and force production affected by cold environments? |
|
Definition
- slower cross-bridging occurs (BBBB)
- sarcoplasmic gel will increase in viscosity (movement of Ca will slow)
- enzyme activity slows
- won't effect deeper muscles |
|
|
Term
| What happens to muscular endurance in cold environments? |
|
Definition
- enhanced by slight cooling (helps with heat dissipation)
- compromised by severe cold (27 degrees C, neural conduction compromised below this) |
|
|
Term
| What is barometric pressure? |
|
Definition
| air columns pushing down on us (lower pressure means there's a bigger column of air) |
|
|
Term
| In lower barometric pressures, oxygen ________ drops, but oxygen __________ will stay the same. |
|
Definition
| concentration, partial pressure |
|
|
Term
| The air will get ______ and _____ with elevation. |
|
Definition
| colder (1 degree C for every 150 meters), drier (decrease in water vapor pressure |
|
|
Term
| What happens to solar radiation with an increase in elevation? |
|
Definition
- there is an increase (because there is a decrease in moisture)
- snow also increases the reflection of the UV rays |
|
|
Term
| Why is cloud cover significant in altitude? |
|
Definition
- being higher than the clouds
- air-pollution (either way) |
|
|
Term
| What are all cardiorespiratory responses due to altitude change relative to? |
|
Definition
|
|
Term
| What will changes in the ambient air be reflected in? |
|
Definition
|
|
Term
| What is the pressure of blood at sea level vs. 4,300 m? |
|
Definition
|
|
Term
| What is the diffusion gradient at sea level vs. 4,300 m? |
|
Definition
|
|
Term
| What is the driving force to breathing changes? |
|
Definition
- drop in alveolar gas because of drop in PO_2 levels (need to moisturize)
- peripheral chemo-receptors are more sensitive to oxygen changes and will take over |
|
|
Term
| Why does our rate, depth, and rhythm of breathing change at different altitudes? |
|
Definition
| in an attempt to bring alveolar PO_2 up again |
|
|
Term
|
Definition
|
|
Term
|
Definition
- symptomatic rhythym of breathing
- three deep breaths in and then pause
- may happen right before someone dies |
|
|
Term
| When is Cheyne-Stokes breathing more dramatic? |
|
Definition
- when someone isn't used to the altitude
- when it's cold |
|
|
Term
| Reduction in breathing movement |
|
Definition
| less contribution of the diaphragm |
|
|
Term
|
Definition
| increasing tidal volume too much will cause us to blow off too much CO_2 (seen by too much H+ in the blood) |
|
|
Term
|
Definition
| an decrease in H+ concentration of the blood (more basic) |
|
|
Term
| Increasing the pH will move the oxyhemoglobin dissociation curve to the _____. |
|
Definition
|
|
Term
| What happens when respiratory alkalosis occurs? |
|
Definition
| our kidneys will filter our bicarbonate to buffer the bases (equivalent of adding H+) and urine output will increase (leads to dehydration and cardiovascular changes) |
|
|
Term
| What are some cardiovascular changes that can occur? |
|
Definition
- resting heart rate increases
- max heart rate decreases
- heart rate at any submaximal exercise intensity increases |
|
|
Term
| Why does the the resting heart rate increase at higher altitudes? |
|
Definition
| the O_2 volume is decreased so the blood must pump faster to get blood to where it needs to go |
|
|
Term
| Why does the maximum heart rate decrease at higher altitudes? |
|
Definition
| because of dramatic water losses and plasma volume decrease (up to 25%) |
|
|
Term
| What happens when our plasma volume decreases? |
|
Definition
- change in circulating blood volume
- hematocrit will go up (increases blood viscosity, heart works harder) |
|
|
Term
| What happens when at submaximal exercise intensity? |
|
Definition
- there will be less fluid in the tubes
- blood pressure will drop
- heart rate will increase |
|
|
Term
| When the oxyhemoglobin curve moves to the right due to alkalosis, what happens to oxygen? |
|
Definition
| - compromised loading at the level of the tissues - help with binding at already low PO_2 levels |
|
|
Term
| There will be a ________ in maximal oxygen consumption with exposure to higher altitudes. |
|
Definition
|
|
Term
| Why is there a decrease in max heart rate and stroke volume? |
|
Definition
| because of a decrease in venous and arterial PO_2 (tension) |
|
|
Term
| How much blood is flowing through the tissues? |
|
Definition
- related to cardiac output and number of open capillary beds at the muscular level
- more muscle activity means more blood flow |
|
|
Term
| What is the tissue oxygen level/what is the gradient for exchange? |
|
Definition
- lower oxygen in tissue means wider gradient
- based on how hard our muscles are working |
|
|
Term
| If we _______ our diffusible distance and _________ our diffusible surface area, what happens? |
|
Definition
- decrease, increase
- helps to increase extraction of O_2 from the blood due to hemoglobin not being saturated enough |
|
|
Term
| What are changes in hematocrit based on? |
|
Definition
|
|
Term
| What does a change in hematocrit do? |
|
Definition
- increases the work it takes to move the blood
- increases the oxygen carrying capacity of the blood |
|
|
Term
| What does an increase in the uptake in iron of bone marrow allow? |
|
Definition
- more hemoglobin uptake
- O_2 carrying capacity increases
- blood volume, heart rate, and cardiac output will return to normal |
|
|
Term
| What can help to decrease the acute physiological effects of altitude? |
|
Definition
| forced hydration (3-4 L daily) |
|
|
Term
| Body weight changes due to altitude |
|
Definition
- dehydration, lack of desire to eat
- loss of muscle (protein wasting) |
|
|
Term
| Acclimation/acclimatization adaptations |
|
Definition
- can improve ability to perform
- do not sufficiently return to performance of sea level |
|
|
Term
| Why does O_2 carrying capacity increase? |
|
Definition
| due to an increase in red blood cell production |
|
|
Term
| What does erythropoirtin (EPO) cause? |
|
Definition
| blood volume expansion (for about 3-4 months) |
|
|
Term
| When is erythropoirtin secreted in higher concentrations? |
|
Definition
| in the first 2-3 days following exposure to higher altitudes |
|
|
Term
| What does an increase in erythropoietin (EPO) cause in the body? |
|
Definition
| it triggers the formation of red blood cells |
|
|
Term
| When erythropoietin (EPO) triggers the formation of red blood cell, what happens? |
|
Definition
| blood volume expansion (3-4 months) |
|
|
Term
|
Definition
- an increase in RBC concentrations in the blood which causes an increase in hematocrit
- caused by an increase in EPO |
|
|
Term
| What happens in an acute adjustment of hematocrit? |
|
Definition
| the plasma volume increases |
|
|
Term
| If the O_2 carrying capacity increases, what can run more smoothly? |
|
Definition
| stroke volume and cardiac output |
|
|
Term
| What does muscle structure and function have to do with acclimation at altitudes? |
|
Definition
- decreased CSA
- increased capillary density |
|
|
Term
| When CSA is decreased in muscle, what happens? |
|
Definition
- decreased demand for oxygen
- decreased performance |
|
|
Term
| What happens to our muscle metabolic potential when at high altitudes? |
|
Definition
- muscle will try to preserve oxidative capacity
- blood volume changes |
|
|
Term
| What happens when muscles try to preserve their oxidative capacity? |
|
Definition
| the muscle will change because of lower oxygen tension, decreases performance |
|
|
Term
| Why can blood volume changes be positive at altitudes higher? |
|
Definition
| because there is an increase in hemoglobin |
|
|
Term
| What happens when there is less oxygen present? |
|
Definition
| we lose the gradient for exchange, performance will be hurt |
|
|
Term
| What kind of athletes are better off adjusting to altitude? |
|
Definition
| - more aerobically trained (non-oxidative capacity) |
|
|
Term
| What are the detrimental effects of training at high altitudes? |
|
Definition
- hypoxia
- smaller training stimulus
- dehydration
- low blood volume
- low muscle mass
- lower intensity of training |
|
|
Term
| What is the best way to train when living at high levels? |
|
Definition
| live high, train low (no hypoxic stress) |
|
|
Term
| What are strategies for competing at altitudes? |
|
Definition
- compete ASAP
- train for two weeks (worst is over) |
|
|
Term
| What affects the onset of acute mountain sickness? |
|
Definition
- the person
- the level of the altitude
- how fast altitude was reached |
|
|
Term
| At what altitude do initial symptoms occur? |
|
Definition
|
|
Term
| What are the physiological effects of acute mountain sickness? |
|
Definition
- nausea
- decreased urine output
- decreased appetite
- light headed-ness |
|
|
Term
| What are the psychological effects of acute mountain sickness? |
|
Definition
- increased sensitivity of oxygen deprivation in the nervous system (body is trying to let you know you don't have enough oxygen)
- personality changes
- mental and motor deficits
- slowed speech
- distorted thinking
- impaired decision making |
|
|
Term
| What affects the level of impairment that occurs with acute mountain sickness? |
|
Definition
- level of hypoxia
- how complex the task is
- how familiar that person is with the task
- function will improve over time but will not reach normal level |
|
|
Term
|
Definition
| high altitude pulmonary edema |
|
|
Term
|
Definition
| high altitude cerebral edema |
|
|
Term
| What is the go to unit to measure energy? |
|
Definition
|
|
Term
|
Definition
|
|
Term
|
Definition
| measuring the amount of heat |
|
|
Term
| What is the only was we can truly measure direct calorimetry? |
|
Definition
| closed off room wit oxygen supply and cooling system |
|
|
Term
| What is direct calorimetry actually most effective in measuring? |
|
Definition
| resting measurements rather than exercise because effects of sweat and evaporation will affect the measurements |
|
|
Term
|
Definition
| measures respiratory gas exchage |
|
|
Term
| Why may indirect calorimetry have bad measurements? |
|
Definition
- tends to only be accurate for steady state oxidative metabolism
- rapid fluctuation cannot be measured, nor anaerobic contributions |
|
|
Term
| How do we measure energy expenditure/indirect calorimetry? |
|
Definition
|
|
Term
| What does a spirometer measure? |
|
Definition
| the concentrations of O_2 and CO_2 of the expired gas |
|
|
Term
|
Definition
| respiratory exchange ratio |
|
|
Term
|
Definition
| ratio of CO_2 exhaled over O_2 inhaled (how much CO_2 is created for the amount of O_2 inhaled) |
|
|
Term
| What is the RER an estimation of? |
|
Definition
| what is happening in the skeletal muscles |
|
|
Term
|
Definition
|
|
Term
| What is the RQ estimating? |
|
Definition
| RER at the level of the skeletal muscles |
|
|
Term
|
Definition
- the use of carbohydrates and fats as substrates
- how many kcals we are expending
- O_2 efficiency |
|
|
Term
| What is the typical range for the RER? |
|
Definition
|
|
Term
| When the RER is one or more what is being used as fuel? |
|
Definition
|
|
Term
|
Definition
| at higher intensities of exercise |
|
|
Term
| When the RER is .7 or less what is being used as fuel? |
|
Definition
|
|
Term
| Our energy expenditure will typically be less efficient with a ________ RER. |
|
Definition
|
|
Term
| What is the RER for one molecule of glucose? |
|
Definition
|
|
Term
| What is the RER for one molecule of palmitic acid? |
|
Definition
|
|
Term
| What happens to the RER when gluconeogenesis occurs? |
|
Definition
|
|
Term
| What is the metabolic rate? |
|
Definition
| rate that our body uses energy |
|
|
Term
| What is the typical resting RER value? |
|
Definition
|
|
Term
| What is the metabolic rate based upon? |
|
Definition
| whole body O_2 consumption and caloric equivalent |
|
|
Term
| What is the volume of oxygen at rest? |
|
Definition
|
|
Term
| What is the caloric equivalent? |
|
Definition
|
|
Term
| What is basal metabolic rate? |
|
Definition
- BMR
- the minimum energy requirement for living |
|
|
Term
| Why is it hard to get an accurate BMR? |
|
Definition
| because at any onetime we have other stimuli affecting that rate |
|
|
Term
| What are the strict conditions for testing BMR? |
|
Definition
- supine
- thermoneutral environment
- after 8 hours of sleep
- after 12 hours of fasting
- dimly lit/dark room |
|
|
Term
| What is the BMR affected by? |
|
Definition
- fat free mass (FFM)
- body surface area (BSA)
- age
- stress
- hormones
- body temperature |
|
|
Term
| The more fat free mass, the _______ the BMR. |
|
Definition
|
|
Term
| The more body surface area, the _______ the BMR. |
|
Definition
|
|
Term
| What happens to BMR with age? |
|
Definition
| speeds up in adolescents, slows down following age 25 |
|
|
Term
| What is an example of a hormone that increases the BMR? |
|
Definition
|
|
Term
| The higher the temperature, the ______ the BMR. |
|
Definition
|
|
Term
|
Definition
|
|
Term
| How close to BMR is and how many calories are in RMR? |
|
Definition
- within 5-10%
- 1200-2400 kcals/day |
|
|
Term
| What is our total daily energy expenditure? |
|
Definition
- includes all activity
- 1800-3000 kcal daily |
|
|
Term
| What are the three component of total daily expenditure? |
|
Definition
- BMR
- energy used for digestion
- activity |
|
|
Term
| What is the most volatile component of daily energy expenditure? |
|
Definition
|
|
Term
|
Definition
| a show of change in oxygen consumption |
|
|
Term
|
Definition
| oxygen consumption matching our level of activity |
|
|
Term
| Things that change our VO_2 kinetics |
|
Definition
- slow component
- steady state
- VO_2 drift |
|
|
Term
|
Definition
| ability to reach steady state as we exercise |
|
|
Term
| What happens after a certain intensity is reached? |
|
Definition
| it will be tough to achieve steady state |
|
|
Term
| What is one reason we may not achieve steady state anymore? |
|
Definition
| recruitment of type II fibers |
|
|
Term
| What happens when we start recruiting type II fibers> |
|
Definition
| we reach lactate threshold |
|
|
Term
| There (is/is not) a linear relationship between VO_2 and exercise intensity. |
|
Definition
|
|
Term
|
Definition
| after we reach steady state and keep exercising, VO_2 max can increase for that continued intensity |
|
|
Term
|
Definition
- best single measurement of oxidative fitness
- not good indicator of performance |
|
|
Term
|
Definition
| how much oxygen is being consumed at the body's peak ability to consume oxygen |
|
|
Term
| What is VO_2 max least important in? |
|
Definition
|
|
Term
| Can VO_2 max be improved with training? |
|
Definition
|
|
Term
| When will VO_2 max plateau? |
|
Definition
| after about 8-12 weeks of training |
|
|
Term
| About how much can people improve their VO_2 max by? |
|
Definition
|
|
Term
| A trained individual has the capacity to __________. |
|
Definition
|
|
Term
| Why is stroke volume increased in trained individuals? |
|
Definition
because of
- increased plasma volume
- increase in mitochondrial density
- increase in capillary density
- increase in oxygen extraction
- increased diffusible surface area ad distance |
|
|
Term
|
Definition
|
|
Term
| What allows variation in absolute VO_2 max? |
|
Definition
- body size
- weight bearing activities (more appropriate for NWB) |
|
|
Term
| What does absolute VO_2 max tell us about physical fitness? |
|
Definition
|
|
Term
|
Definition
| milliliters of O_2 per kilogram of body weight per minute |
|
|
Term
| What VO_2 max should be used for weight bearing activities? |
|
Definition
|
|
Term
| Heavier people will have a higher _____ VO_2 max, but _____ VO_2 max will be the same. |
|
Definition
|
|
Term
| What happens when we veer away from steady state? |
|
Definition
| there will be changes in metabolic rate |
|
|
Term
| Anaerobic Energy Expenditure Curve |
|
Definition
| delay on O_2 consumption from sitting to standing and visa versa |
|
|
Term
|
Definition
| from start of exercise until O_2 requirement is reached |
|
|
Term
| Higher changes in activity, have ______ O_2 deficits. |
|
Definition
|
|
Term
| What happens when there is an O_2 deficit? |
|
Definition
- changes in ATP:ADP ratio
- changes in CrP:Cr ratio
- start using carbs so glycolysis will occur
- cytoslic NAD:NADH ratio increases until system matches it |
|
|
Term
| The steady state _____ the changes in metabolic rate. |
|
Definition
|
|
Term
| Excess post-exercise oxygen consumption |
|
Definition
- EPOC
- demand is low but levels stay high |
|
|
Term
| Why do O_2 levels remain high for EPOC? |
|
Definition
- to replenish CrP and ATP levels (bring ratios back)
- to buffer lactate/lactic acid
- muscle returns to normal temperature andpH |
|
|
Term
| Why do we warm up before exercising? |
|
Definition
| to keep the amount that we exercise at its peak |
|
|
Term
| We can never reach _______ after we reach the _________. |
|
Definition
| steady state, lactate threshold |
|
|
Term
| Once the lactate threshold is reached, what do we use for energy? |
|
Definition
|
|
Term
| What is the lactate threshold a good indicator of? |
|
Definition
| potential for endurance exercise |
|
|
Term
| Lactate production may exceed lactate _____. |
|
Definition
|
|
Term
| Higher exercise intensity produces more ______. |
|
Definition
|
|
Term
| What is a better indicator of performance than VO_2 max? |
|
Definition
|
|
Term
| What is the lactate threshold expressed as? |
|
Definition
|
|
Term
|
Definition
| how efficient our movement is |
|
|
Term
| What is movement economy achieved by? |
|
Definition
| through practice, coordination and muscular components (more skill) |
|
|
Term
| When is movement economy at its highest? |
|
Definition
| when there are no wasted movements |
|
|
Term
| People who are more fit have a ______ lactate threshold. |
|
Definition
|
|
Term
| Factors effecting movement economy |
|
Definition
-race distance
- practice
- varies with type of exercise |
|
|
Term
|
Definition
| the longer the race the higher the movement economy will be |
|
|
Term
|
Definition
- repetitive movements
- changes in breathing and heart rates
- will match the movements of the body |
|
|
Term
|
Definition
| runners vs. swimmers (swimmers must move with the most efficient patterns) |
|
|
Term
| Successful endurance performance depends on |
|
Definition
- VO_2 max
- lactate threshold
- economy of effort
- type I muscle fiber percentage |
|
|
Term
| Untrained individuals his their lactate threshold at ______ of max while trained individuals hit it at ______ and elite at _____. |
|
Definition
|
|
Term
|
Definition
|
|
Term
| What is more beneficial for muscle performance, higher or lower type I fiber percentage? |
|
Definition
|
|
Term
|
Definition
- type
- intensity
- calculated from VO_2
- calculations ignore anaerobic aspects |
|
|
Term
| When is energy cost best estimated? |
|
Definition
|
|
Term
| In higher intensity training, ______ is higher. |
|
Definition
|
|
Term
|
Definition
- decrements of muscular performance with continued effort accompanied by sensations of tiredness
- inability to maintain required power output to continue muscular work at that intensity |
|
|
Term
| What can also cause the effects of fatigue? |
|
Definition
|
|
Term
| What is the key aspect of fatigue? |
|
Definition
| that it is completely reversible with rest |
|
|
Term
| Complex phenomenon factors |
|
Definition
- exercise
- muscle fiber type
- training status, diet |
|
|
Term
| Complex phenomenon definition |
|
Definition
| there can be a limit on any exercise due to anything (environment, intensity, injury, fatigue, etc) |
|
|
Term
|
Definition
|
|
Term
| Central vs. peripheral causes of fatigue |
|
Definition
- originating from motor cortex/CNS (central)
- within muscle itself (peripheral) |
|
|
Term
|
Definition
- systemic
- muscle
- nerve conduction/CNS |
|
|
Term
|
Definition
| energy delivery to body's systems |
|
|
Term
|
Definition
- metabolism
- accumulation of by-products
- failure of contractile mechanisms |
|
|
Term
|
Definition
| there is not adequate metabolism at the level of the muscle because of substrate availability |
|
|
Term
| Muscle - accumulation of by-products |
|
Definition
- H+ ions (pH increase)
- inorganic phosphates |
|
|
Term
| Muscle - failure of contractile mechanisms |
|
Definition
- related to Ca+ release from the sarcoplasmic reticulum
- changes in Ca+ concentration |
|
|
Term
|
Definition
| altered neural control of muscle contraction |
|
|
Term
| Where do the action potentials occur? |
|
Definition
| in the neuromuscular junction |
|
|
Term
| What do we need for the motor potentials? |
|
Definition
| need ACh which crosses the cleft and binds to muscurinic receptors |
|
|
Term
| What happens when ACh binds to muscurinic receptors? |
|
Definition
| it is broken down and recycled into fiber, then ACh is released |
|
|
Term
| CNS control of muscle contraction |
|
Definition
| when fatigued do we lose our ability to activate motor neurons at the level of the cortex? |
|
|
Term
|
Definition
- CrP is sacrificed so that ATP is not
- caused by inorganic phosphate molecule accumulation |
|
|
Term
| What can pacing ourselves help us do? |
|
Definition
| keep our ATP, and therefore our CRP, levels constant |
|
|
Term
|
Definition
| carbs are depleted quickly within the first few moments of exercise (more with higher intensity) |
|
|
Term
| Effect of intensity on glycogen |
|
Definition
| more rapidly with higher intensity |
|
|
Term
| Effect of time on glycogen |
|
Definition
| most happens right away and then it slows down as time progresses |
|
|
Term
| What are recruitment patterns of fiber types? |
|
Definition
| the most and most frequently recruited based on intensity |
|
|
Term
| _______ intensity activity will be much more depleting of Type I fibers. |
|
Definition
|
|
Term
| _______ intensity activity will be much more depleting of Type II fibers. |
|
Definition
|
|
Term
| What muscle fiber type is recruited sooner/more frequently? |
|
Definition
|
|
Term
| Why does the ATP:ADP ratio decrease? |
|
Definition
| because ADP will increase rather than ATP being depleted |
|
|
Term
| What muscles are recruited the earliest, longest, and are most vulnerable to fatigue? |
|
Definition
| muscles that are considered activity specific |
|
|
Term
| What happens when muscle glycogen is not enough to sustain muscles during exercise? |
|
Definition
| we will pull glucose from the blood |
|
|
Term
| When we use glucose from the blood during exercise, what happens? |
|
Definition
| liver will increase glycogen breakdown |
|
|
Term
| Fatigue onset and muscle glycogen depletion are ____________. |
|
Definition
|
|
Term
| What is glycogen used for? |
|
Definition
| to provide NADH for the electron transport chain |
|
|
Term
| What is the end product of glycolysis? |
|
Definition
|
|
Term
| What is used to replenish acetyl coenzyme A? |
|
Definition
|
|
Term
| What does acetyl coenzyme A feed into? |
|
Definition
|
|
Term
| ______ slows down the oxidative system. |
|
Definition
|
|
Term
| What is required to maintain muscle function? |
|
Definition
|
|
Term
| With the absence of glycogen, what needs to compensate? |
|
Definition
| free fatty acid metabolism |
|
|
Term
| What happens when fats are oxidized? |
|
Definition
| it is too slow so there will be a reduction in capacity to work at a given intensity |
|
|
Term
| What are the metabolic by-products of fatigue? |
|
Definition
- inorganic phosphates
- heat
- H+ ions
- lactate |
|
|
Term
| What causes the metabolic by-products to be released? |
|
Definition
|
|
Term
| What role does inorganic phosphate play a role in? |
|
Definition
- comes from CrP that replenish ATP
- stimulates glycogen use during high intensity exercise
- used for fuel for the heart and respiratory muscles
- cant be used to make a new glucose in the liver |
|
|
Term
| What is produced during high intensity exercise to help us prolong activity? |
|
Definition
|
|
Term
| What does heat that is retained by the body do? |
|
Definition
- increase our core temperature (alter metabolic rate)
- increase our carbohydrate use |
|
|
Term
| How do we dissipate heat from the body? |
|
Definition
| by increasing blood circulation and competing with muscles to reduce blood flow |
|
|
Term
| When muscles work more non-oxidatively, what happens? |
|
Definition
|
|
Term
| What happens with the increase in glycogen use? |
|
Definition
|
|
Term
| What does heat do in relation to fatigue? |
|
Definition
|
|
Term
| What is the optimal muscle temperature for prolonging the onset of fatigue? |
|
Definition
|
|
Term
| Lactate as a metabolic by-product |
|
Definition
- accumulates during brief high intensity exercise
- pH will decrease (increase in H+ ions) |
|
|
Term
| What do buffers do within a muscle? |
|
Definition
| help us prevent harmful effects of acidity (below a pH of two will kill our muscles) |
|
|
Term
| What can a pH below 6.9 cause? |
|
Definition
| inhibits processes such as glycolysis and ATP synthesis |
|
|
Term
| What can a pH below 6.4 cause? |
|
Definition
| prevents glycogen breakdown |
|
|
Term
| What are neural factors affecting fatigue? |
|
Definition
- substrate depletion
- accumulation of by-products |
|
|
Term
| What can repetitive stimulation of nerves in skeletal muscles cause? |
|
Definition
| fatigue at the level of the neuromuscular junction |
|
|
Term
| In the neuromuscular junctions, what is released into the cleft and then bound and broken down? |
|
Definition
|
|
Term
| What receptors does acetylcholine bind to? |
|
Definition
| the enzyme cholinesterase |
|
|
Term
| When there is a release of ACh at a high rate what happens? |
|
Definition
|
|
Term
| When there are delays in ACh synthesis and release (amount and rate), what happens? |
|
Definition
| the muscle may not fire because there is not enough ACh to reach threshold |
|
|
Term
| What can cause an increase in threshold level for muscle contraction? |
|
Definition
| repetitive stimulation on the post-synaptic side |
|
|
Term
| What affect foes the neuromuscular junction have on SR and calcium release? |
|
Definition
|
|
Term
| How are SR and calcium related? |
|
Definition
| calcium is released by the SR |
|
|
Term
| What happens when there is less calcium? |
|
Definition
| there will be less in the cytosol to bind to troponin |
|
|
Term
| What happens when troponin activates tropomyosin? |
|
Definition
| a decrease in excitation contraction coupling |
|
|
Term
| What happens when there is stress on muscle fiber recruitment? |
|
Definition
- fight or flight
- muscle is hyper acute
- threshold for stimulation is changed
- more circulation of catecholamines --> increase in carbohydrates --> increase in metabolic rate (can contribute to fatigue) |
|
|
Term
| Skeletal muscle movement is voluntary so we will have a _______ and _______ influence. |
|
Definition
| conscious and subconscious |
|
|
Term
|
Definition
| can push through fatigue mentally despite what is happening physiologically |
|
|
Term
| Effects of training on exercise tolerance |
|
Definition
| - elite athletes can endure more pain and tolerate more discomfort related to fatigue |
|
|
Term
|
Definition
| amount of force that a muscle can generate |
|
|
Term
|
Definition
| varies by speed and joint angle, concentric contraction, and length-tension relationship |
|
|
Term
|
Definition
|
|
Term
| How do we measure maximal strength? |
|
Definition
|
|
Term
|
Definition
- speed involved with force being produced
- explosiveness
- (force*distance)/time |
|
|
Term
| What are examples of power exercises? |
|
Definition
| vertical or long jumps, sprints |
|
|
Term
|
Definition
| capacity to endure repeated contractions or a single contraction over time while resisting fatigue |
|
|
Term
| What does AMRAP stand for? |
|
Definition
|
|
Term
|
Definition
| rate of energy release by oxygen metabolic processes (rate of oxidative metabolism) |
|
|
Term
| What is maximal aerobic power? |
|
Definition
- max capacity of oxidative metabolism
- rate of ATP replenishment
- max VO_2
- max oxygen consumption |
|
|
Term
| How is maximal aerobic power tested? |
|
Definition
- indirect calorimetry
- validated field tests |
|
|
Term
|
Definition
- relates to rate of energy release through non-oxidatve means
- replenish ATP
- anaerobic capacity |
|
|
Term
|
Definition
- bike for 30 seconds as hard as you can, 30 second break
- start without resistance and then add
- measure first five seconds of the 30 seconds to measure power |
|
|
Term
| General principles of training |
|
Definition
- individuality
- specificity
- reversibility
- overload
- variation
- training variables |
|
|
Term
|
Definition
- genetics alter performance
- responses and adaptions
- growth rate
- cell metabolism
- muscle fiber type distribution
- cardio-respiratory variation |
|
|
Term
|
Definition
| high capacity to respond to exercise changes |
|
|
Term
|
Definition
| adaptation and responses that we get from exercise are related to the type of stress |
|
|
Term
| Training adaptations are highly specific to ____________, ________________, and ______________. |
|
Definition
| activity, volume, intensity |
|
|
Term
|
Definition
| specific adaptation to imposed demands |
|
|
Term
|
Definition
|
|
Term
|
Definition
- changes in training goals over time
- works best with individual sports who compete infrequently |
|
|
Term
| What are the three components of periodization? |
|
Definition
| macrocycles, mesocycles, and microcycles |
|
|
Term
|
Definition
| long term goals (weeks-months) |
|
|
Term
|
Definition
- division of macrocycle
- week to month again
- how often you vary the training |
|
|
Term
|
Definition
- division of mesocycle
- individual training week or workout |
|
|
Term
| What are the four training variables? |
|
Definition
- frequency
- intensity
- time
- type |
|
|
Term
| What must happen to training variables to achieve our desired dose of training stress? |
|
Definition
| must be varied and progressed |
|
|
Term
|
Definition
| how many days or sessions per week |
|
|
Term
|
Definition
- how much of a given load
- how hard you are working |
|
|
Term
|
Definition
| how long (inversely proportional to intensity) |
|
|
Term
|
Definition
| what activity is being performed |
|
|
Term
| What is the stressor of an optimal dose/response? |
|
Definition
|
|
Term
| What training outcomes can there be? |
|
Definition
- improvement
- none
- backward |
|
|
Term
| When will we see the outcomes of training? |
|
Definition
| 6-10 weeks (intensity, volume) |
|
|
Term
|
Definition
|
|
Term
| What can too much training lead to? |
|
Definition
- decrease in performance
- increased risk of injuries |
|
|
Term
| When balancing a workout load, what three things are needed for safe/healthy progress? |
|
Definition
| volume, intensity, and rest |
|
|
Term
|
Definition
| too much of a stimulus that leads to chronic fatigue and increased risk of illness (overuse injuries, OTS) |
|
|
Term
|
Definition
- progressive overload
- stress that causes positive physiological adaptations
- improvements in performance |
|
|
Term
|
Definition
- minor physiological adaptations
- no performance improvements
- can be intentional for rest or before competition |
|
|
Term
|
Definition
| prior to competition, intentional undertraining |
|
|
Term
|
Definition
- won't get optimal benefits
- maladaptations
- performance decriments
- OTS |
|
|
Term
|
Definition
- pushing close to physiological limits
- there are planned, systemic attempts
- short duration of high intensity/volume |
|
|
Term
| In some sports using ______ the volume will increase the benefits and decrease the risks. |
|
Definition
|
|
Term
| Volume and intensity should be ______ when planning workouts |
|
Definition
|
|
Term
|
Definition
- unexplained drop in performance or function that can persist for weeks-years
- duration depends on over training duration and extent of maladaptations
- cannot be remedied by short periods of rest
- can cause phys/psych stresses |
|
|
Term
|
Definition
- decreased strength
- decrease in coordination
- decrease in capacity for exercise
- increased levels of fatigue
- changes in appetite
- weight loss due to msucle wasting
- sleep and mood disturbances
- lack of motivation
- lack of vigor
- loss of concentration
- dpression |
|
|
Term
| Contributing factors of OTS |
|
Definition
- excessive stress
- psychological factors
- stress of anticipated competition
- emotional stresses of competitions |
|
|
Term
| _________that happens during training is not over training. |
|
Definition
|
|
Term
|
Definition
|
|
Term
| In autonomic response to over training, what will be hyperactivated? |
|
Definition
| both the sympathetic and parasympathetic NS |
|
|
Term
|
Definition
- increased blood pressure
- loss of appetite
- sleep and emotional disturbances
- increase in metabolic activity (high stress) |
|
|
Term
| Exposure to parasympathetic |
|
Definition
- increased fatigue
- decreased resting heart rate
- decreased resting VP
- rapid heart rate
- norepinepherine from adrenal medulla |
|
|
Term
| What will assist in endocrine function? |
|
Definition
| catecholamines (adrenal cortex) |
|
|
Term
| In relation to cortisol and testosterone which is better for muscular adaptation to exercise? |
|
Definition
| testosterone (cortisol binds to test and inhibits it) |
|
|
Term
| Changes in the testosterone:cortisol ratio can indicate ______ synthesis in the body. |
|
Definition
| protein (high = synthesis favored, low = protein breakdown) |
|
|
Term
| Immune system in relation to over training |
|
Definition
- suppression
- light-moderate enhances
- excessive training decreases
- higher risk of infection & illnes |
|
|
