KIN-235: Cumulative Final Review - Round 3

DescribeCh 11

4

Chronic adaptations to anaerobic training

≈ muscle fiber number (hyperplasia)

↑ type I/II recruitment and cross-sectional area (hypertrophy)

↑ percent of type II, ↓ percent of type I fibers

↑ neural activation

↑ ligament/tendon strength 

↑ pain tolerance

↑ storage content of ATP, PCr, glycogen

↑ key immediate and glycolytic enzymes

↑ mitochondrial density, ↓ mitochondrial strength

↑ lactate buffer

≈/↑ VO2max (depends on H.I.I.T.)

DescribeCh 11

4

Chronic adaptations to aerobic training

↑ left ventricle mass, chamber size, wall thickness

↑ blood and plasma volume

↑ rest, submax, and max stroke volume (SV)

↓ rest and submax heart rate, ≈ max heart rate (HR)

≈ rest and submax cardiac output, ↑ max cardiac output (Q̇)

≈ rest arteriovenous O₂ difference, ↑ submax and max arteriovenous O₂ difference (a-vO₂diff)

↑ capillarization and myoglobin

↑ mitochondrial density, function (biogenesis), and clearance (mitophagy)

↑ oxidative enzymes

↑ lactate threshold (clearance), VO₂, and economy

↑ type I fiber size and number

DescribeCh 12

4

Laboratory methods of assessing body composition in order of most to least accurate. Must include the scientific name, colloquial name, and error %.

Absorptiometry (dual x-ray absorptiometry [DEXA]): 1 - 2%

Densitometry (Hydrostatic Weighing): 1.8 - 2.8%

Plethysmography (Bod Pod): 2.2 - 3.7%

Bioelectrical Impedance (Hand & Body): 3 - 4%

Skinfold (Calipers): 3.5 - 5%

DescribeCh 13

4

Substrate recommendations (g/kg/day and %RDI) for endurance, power, and strength athletes.

Values based on 80 kg body mass and 2965 kcal/day TDEE.

Endurance Athlete

Protein: 1.2-1.6 g/kg/day (12-17%)

Carbohydrate: 6-10 g/kg/day (55-65%)

Lipid: 0.8-1.2 g/kg/day (20-30%)

Power Athlete

Protein: 1.2-2.0 g/kg/day (12-21%)

Carbohydrate: 5-10 g/kg/day (50-65%)

Lipid: 0.8-1.2 g/kg/day (20-30%)

Strength Athlete

Protein: 1.5-2.5 g/kg/day (16-27%)

Carbohydrate: 5-10 g/kg/day (43-65%)

Lipid: 0.8-1.2 g/kg/day (20-30%)