EXSC460F17UNIT3

C10-L1

100

Morphological adaptations do not contribute to strength gains until after approximately _____ weeks of regular, progressive training.

10 Weeks

200

Which of the following is the absolute (total grams) protein recommendation to be consumed after exercise for elderly individuals to promote protein synthesis?

25-30 g

300

Identify the repetition ranges associated with significant increases in strength, hypertrophy, and muscular endurance?

Strength <6

Hypertrophy 6-12

Endurance >12

400

An intracrine anabolic signal required for muscular hypertrophy

mTOR

500

Identify 4 functional neural changes that explain increased strength in response to resistance training.

1. Increased recruitment

2. Synchronization

3. Increased neural drive

4. Decreased autogenic inhibition

C10-L2

100

In what part of a single muscle cell are adaptations to resistance training largely seen?

myosin heavy chain

200

Describe individual fiber and overall (relative %) changes commonly seen with regular resistance training?

Individual - hypertrophy of type I, IIa, and IIx

Overall - increased % type IIa, decreased % type IIx

(although not explicitly stated, decreased % type I)

300

Human research indicates increases in the cross sectional area of muscle are primarily due to increases in what?

myofibrils myofilaments in-parallel sarcomeres sarcoplasm connective tissue

400

Identify 3 'things' believed to contribute to chronic hypertrophy

protein synthesis satellite cell activity anabolic hormones

500

Describe changes when resistance training is ceased due to immobilization.

decreased % type I

increased % type II

significant and rapid strength loss

accelerated fatigue with work

C12-L1

100

Sensory receptors called _____ detect changes in temperature and relay the information to the body's temperature control center.

thermoreceptors

200

Peripheral thermoreceptors monitor temperature changes in what?

skin

300

What hormone stimulates the reabsorption of water at the kidney?

anti-diuretic hormone

400

Describe qualities of clothing that affect heat transfer

Light colored clothing - limit radiant heat absorption

Loosely-fitting, moisture-wicking fabrics - assist evaporative cooling

500

Describe how heat travels when air/external temperature is greater than body/skin temperature

If air temperature > skin temperature, then heat transferred to body

C12-L2

100

Duration of time required for heat acclimation

9-14 days

200

In the critical temperature theory, what is the critical temperature (degrees Farenheit) at which the brain will over-ride attempts to exercise?

104-105 degrees Farenheit

300

Treatment for heat cramps

water, sodium

static stretching (secondarily)

400

Identify a key - and unique - signal of heat exhaustion?

chills or goosebumps

500

Adaptations that occur as part of acclimation to exercise in the heat and their ultimate effect

increased plasma volume

earlier onset of sweating (at lower core temperature)

more dilute sweat

improved sweat distribution

greater volume of sweat

ability to maintain Q at lower HR and lower core temperature

C16

100

Development of breast in males

gynecomastia

200

Premise for use of cherry juice

reduce oxidative stress, inflammation, and pain

300

Risks of sympathomimetic amines

increased HR and BP > circulatory strain

potential arrhythmias 

potential to physically overexert > increased heat production > heat illness

physical and psychological addiction

400

Mechanism by which caffeine is believed to improve aerobic endurance and anaerobic performance

metabolism

calcium kinetics & sodium-potassium pump activity

catecholamines

direct effects on CNS (decreased perception of effort)

500

Premise for use of creatine

improve ability to generate energy in PCr system act as buffer, facilitating acute recovery