Exercise Metabolism
What is the relationship between exercise intensity and fuel utilization?
High intensity = carbs
Low intensity = fats
Hypertrophy occurs when
muscle synthesis > muscle breakdown
What affect does aging have on the mTOR pathway?
mTOR signaling becomes less responsive --> protein synthesis declines.
If the training goal is strength, what is the recommended reps for >85% 1RM?
Less than 6
What is arguably the most unfair thing about sports?
Genetics
Identify the 3 energy systems
ATP-PC, Glycolysis, aerobic-oxidative
Leucine, isoleucine, valine
Identify 3 methods for assessing muscle weakness & mobility decline:
balance assessments, performance-based testing, comprehensive evaluation, grip strength, TUG, 6MWT
What is the suggested rest period length for strength training between sets?
2 - 5 minutes
If you were to take a steroid it is best to do it by ____.
Injection
Identify the preferred fuel source for Type IIX muscle fiber
carbs
What are the differences between mTOR complex 1 and 2
complex 1 - protein synthesis & cell growth
complex 2 - cell survival & metabolism
What is sarcopenia?
age-related decline in muscle mass caused by mitochondrial dysfunction and cellular senescence.
Identify one common method for exercise order:
power-core-assistive, alternating lower & upper body, alternating push & pull exercises, supersets and compound sets.
True or False: The growth of the left ventricle of the heart after use of PEDS should be a cause for concern for athletes.
False
Provide the approximate duration for each energy system activation:
ATP-PC ~10sec
Glycolysis 10-45sec
Aerobic-oxidative - longer than 45sec
Name the 3 activators for mTOR complex 1
Growth factors, amino acids, & energy
What is the name of the protein located between actin and the sarcolemma responsible for maintaining muscle structure?
Identify two differences between core and assistive exercises
Core = one or more large muscle areas, multi-joint, direct application to sport, structural or power exercise
Assistive = smaller muscle areas, single-joint, less applicable to sport movement, prefab or rehab exercises
Identify 3 psychological aids:
visualization, goal setting, positive self-talk, relaxation techniques, counseling, mental toughness training
Explain the "cross over" effect
During the beginning stages of exercise, the body will switch from using fats as its primary fuel source to using carbs.
Identify 2 differences between the AMPK and mTOR pathways:
AMPK - activated by energy stress depletion, increases catabolic pathways, breaks down damaged proteins
mTOR - activated by growth factors, increases anabolic pathways, synthesizes proteins
Identify a mechanism of Cachexia
#1 - removal of protein Cachectin (inhibits TNF-a, INF-g, IL-6, & IL-B)
#2 - removal of adipose tissue (inhibits neuropeptide Y)
Name the 7 design variables of a resistance training program
needs analysis, exercise selection, training frequency, exercise order, training load & repetitions, volume & rest periods
Testosterone is synthesized from:
Cholesterol