Hormonal Control
Increases red blood cell production and oxygen-carrying capacity
Erythropoietin
Using the Borg 6 to 20 scale, what is the range for vigorous intensity?
14-17
When exercising in the heat, consume ______ ounces of _______ every _______ minutes. If greater than 60 minutes add _______ and ________ to the beverage.
8, 15, sodium and glucose
What is a measurable early sign of overtraining?
Increased resting heart rate
Pancreatic hormones: Insulin _________ blood glucose levels and __________ increases blood glucose levels.
decreases; glucagon
What is the effect of the Valsalva maneuver on cardiac output and blood pressure? What symptom will occur?
Decrease in both, lightheadedness and dizziness
What is the cause of low oxygen levels (PO2) in the blood when exercising at altitude? What is not the cause?
Decreased atmospheric pressure; decreased concentration of O2 in the air
List one ergogenic aid that is known to increase anaerobic/strength performance and one that increases aerobic performance.
Creatine or anabolic steroids; caffeine or blood doping (erythropoietin)
List three negative effects of anabolic steroids.
Cancer (liver, prostate), heart disease, psychological (anger, rage), adverse changes in secondary sexual characteristics
List at least two causes of pain in DOMS. What is not the cause?
Microdamage to myofibrils; edema and inflammation; accumulation of calcium and muscle enzymes; lactic acid
What is the most important mechanism for cooling during exercise? What environmental factor most affects this?
Evaporation; humidity
If a client is sick, when should you tell them not to exercise?
Fever, also below the neck symptoms (productive cough, muscle or joint pain)
The pituitary hormone _________ increases water reabsorption; the adrenal hormone __________ increases __________ and water reabsorption.
Antidiuretic hormone (ADH); aldosterone; sodium
For aerobic exercise, what adaptations will occur at maximal intensity for heart rate, diastolic blood pressure, a-vO2 difference, and cardiac output?
No change, decrease, increase, increase
At a temperature of 33 degrees, what effect will the windchill temperature index have on the risk of 1) frostbite and 2) hypothermia?
No effect; increased risk
Describe the recommended approach to tapering prior to competition (both intensity and volume).
Maintain higher intensity, decrease volume by 60%
What three components make up female athlete triad? What hormone is involved?
Energy deficiency, amenorrhea, low bone mass; estrogen
Calculate the target heart rate range at moderate-intensity for a 40-year-old client with a resting heart rate of 60 bpm.
108-131
List at least four adaptations to acclimation to exercise in the heat.
Increased plasma volume, increased sweating, sweating sooner, less sodium in sweat (more dilute), increased stroke volume, lower heart rates, increased cardiac output, improved performance
Describe the open-window hypothesis.
Strenuous exercise with a lack of appropriate recovery increases risk of infection (suppresses immune system activity) for a period of 3-72 hours following exercise.