Aerobic Training
What is the acute blood pressure response to aerobic training?
Systolic increase significantly, diastolic stays same or decreases
What adaptation is responsible for initial strength gains in resistance training before hypertrophy occurs?
neural adaptation
What macronutrient provides 4 kcal per gram and is the primary energy source for high-intensity exercise?
Carbohydrates
What electrolyte is lost in the greatest amounts through sweat and must be replenished during prolonged exercise?
Sodium
What stimulant enhances endurance by mobilizing free fatty acids?
Caffeine
What is the definition of maximal oxygen uptake and how do we test for it?
the greatest amount of oxygen that can be used at the cellular level for the entire body, VO2 max testing
Explain the size principle
Motor units are recruited in ascending order according to their recruitment thresholds and firing rates (small to large)
Type 1 slow twitch and type 2 fast twitch, lower threshold are recrutied first and have lower force capacity & to get to higher threshold units the body must recruit the lower level units first
Different muscles have different mixes of type 1 and 2
What energy system is the primary source of ATP during short, high-intensity activities lasting 0-6 seconds?
phosphagen system
What supplement is the most researched ergogenic aid and enhances ATP regeneration in short-duration, high-intensity activities?
Creatine
What term refers to substances that increase red blood cell production, enhancing oxygen delivery to muscles?
erythropoietic agents (EPO)
What adaptation in trained individuals results in a lower resting and submaximal heart rate for a given workload?
Increased stroke volume
What term refers to the process where untrained individuals show strength gains in the opposite, untrained limb after unilateral training?
Cross education
What macronutrient is necessary for muscle repair and growth and what is g/kg recommendation for athletes?
Protein, 1.2-2.0g/kg
What is the strategy used before endurance events, involves increasing carbohydrate intake to maximize muscle glycogen stores?
Carbohydrate loading
What strategy involves the reinfusion of an athlete’s own red blood cells to enhance endurance performance?
Blood doping
Name 2 physiological adaptations we see at high altitudes.
Increased formation of hemoglobin
Increased formation of RBCs
Increased diffusing capacity of oxygen through the pulmonary membranes
Maintenance of acid-base balance
Increased capillarization
Movement about a joint creates changes pressure in the joint capsule that drive nutrients from the synovial fluid toward the articular cartilage of the joint.
When the intensity of exercise increases, there is a gradual shift from _____ to ______ as the preferred source of fuel.
Fat to carbohydrate
What is recommended fluid intake during exercise is approximately this amount per 15-20 minutes to prevent dehydration?
6-12 ounces
What is the name of the non essential amino acid found in watermelon that has been linked to improved exercise performance?
L- Citrulline
Name 3 chronic adaptations to aerobic training.
◦Increases in maximal cardiac output, stroke volume, and fiber capillary density
◦Increased parasympathetic tone leads to decreases in resting and submaximal exercise heart rates
◦Heart rate increases more slowly for a given workload
◦Increased capillary density (improved diffusion)
List 3 cardiovascular responses that increase due to anaerobic training
•Cardiac output
• Stroke volume
• Heart rate
• Oxygen uptake
• Systolic blood pressure
• Blood flow to active muscles
What is the recommended daily intake of carbohydrates for endurance athletes is between this range in grams per kilogram of body weight?
6-10 g/kg
Name 3 ways to minimize GI stress before competition.
1. try food in practice first
2.When the meal is closer in time to the start of the game or event, consume smaller amounts of food and liquids.
3.Avoid high-fat and high-fiber foods. Both slow down digestion, which may result in stomach cramps
4. Avoid sugar alcohols. Consumption can cause gas, bloating, cramping, and a laxative effect
Name 3 side effects of chronic abuse of HGH.
◦diabetes in prone individuals
◦cardiovascular dysfunction
◦muscle, joint, and bone pain
◦Hypertension
◦abnormal growth of organs
◦accelerated osteoarthritis.