Science of Sport Final

What are the steps of the scientific method?

Observation, Question, Hypothesis, Experimentation, Data Analysis, Conclusion, Communication.

Type I Muscle

Red, slow twitch, endurance, slow to fatigue

Type IIa

pink, moderate resistance to fatigue, intermediate speed

Type IIx

White (due to low myoglobin), fatigue quick, short bursts of speed (sprinting

involuntary muscle

smooth muscle and cardiac, not consciously

voluntary muscle

skeletal, consciously controlled

Ligaments

Bone to bone.

tendons

muscle to bone

components of a muscle fiber

myofibrils, sarcoplasm(cytoplasm), sarcolemma(membrane), T-tubules (transport fluids on the surface of the membrane), myoglobin (hemoglobin)m many nuclei, many mitochondria

components of a muscle

3 outside layers: epimysium ← perimysium ← endomysium.

muscle fiber → fasciculi → entire muscle

What is BMR?

Basal Metobolic Rate - The minimum energy required for basic physiological functions at rest.

Energy Balance

The relationship between energy intake and energy expenditure, determining weight gain, loss, or maintenance.

Characteristics of a healthy diet

include: Whole grains, fruits, vegetables, lean proteins, healthy fats.

Limit: Sugary drinks, processed foods, saturated fats, sodium.

adequacy, balance, caloric control, moderation, variety

AMDR

Acceptable Macronutrient Distribution Range

10-25% fat
20-35% protein
40-65% carbohydrates

Monitor on Food Labels

Avoid: Added sugars, trans fats, high sodium.

Strive for: High fiber, whole grains, healthy fats, vitamins, and minerals

Pulmonary gas exchange occurs in the

Alveoli of the lungs.

Cellular Respiration happens in the

mitochondria

Water soluble vitamins

B and C

lipid soluble

A D E K

What type of carbohydrates and other type of nutrients can benefit your health and prevent the development of chronic disease?

complex carbs, fiber, and vitamins

What is produced during anaerobic glycolysis?

2 ATP. (15s-2 min)

What is produced during aerobic glycolysis?

32-33 atp, hours

oxidation of one free fatty acid

106 palmitic acid

good fats vs bad fats:

good -  Unsaturated fats (olive oil, nuts). omega-3s

Bad Fats: Trans fats, excessive saturated fats. too many omega 6

2 omega-6 : 1 omega-3

Can the oxidative system use both carbohydrates and fats?

Yes, it uses both for ATP production.

What are the american heart association's essenital 8 and what are they meant to improve?

1. Eat better.

2. Be more active.

3. Quit tobacco.

4. Get healthy sleep.

5. Manage weight.

6. Control cholesterol.

7. Manage blood pressure.

8. Reduce blood sugar.
   
   they improve heart health

mediterranean diet foods

Rich in olive oil, fruits, vegetables, whole grains, fish, nuts, and moderate wine.

muscle power

generate explosive force

muscle power

max force a muscle can produce, one rep max

muscle endurance

ability to sustain over time, how many reps

stroke volume

amount of blood per beat (ml/beat)

cardiac output

amount of blood the heart pumps per minute (liters/min)

ejection fraction

how much blood the heart pumps each beat : total amount of blood in heart (%) (normal range: 50%-70%)

sinoatrial (SA) node

heart pacemaker, generating 60-100 beats/min.

shape of diaphram

flat: breathe in

dome: breathe out

Tidal Volume

amount of air inhaled/exhaled during a breathe

Tidal volume change rest to running

0.05L at rest, 2.5 L at running

capillaries

smallest blood vessels in the body, connects arteries and veins.

important: exchange nutrients, gas exchange

veins vs arteries

veins - carry blood to the heart (thin)

arteries - carry blood away from the heart (thick)

Exercise Guidelines for Adults for aerobic and resistance training.

aerobic - 150 minutes per week

resistance - 2-3 times per week

What is the definition of sustainability?

Meeting needs without depleting resources for future generations.

risks of increasing your carobn and nitrogen footprint

carbon - temp increases, ocean acidification, rising sea levels

nitrogen - smog, acid rain, strat zone depletion, greenhouse effect

what happens to heart rate, stroke volume, and core temperature when exercising in the heat and intensity

increase

What type of exercise intensity benefits mostly the cardiovascular health?

moderate to vigorous - aerobic

OTS and symptomes

Overtraining Syndrome: excessive training without sufficient rest to allow for recovery

Symptoms: Fatigue, performance drop, mood changes.

aerobic training benefits

Increased: Stroke volume, cardiac output.

Decreased: Resting heart rate.

What training principle is defined as 'training that is specific to the activity being performed'?

Specificity.

oxygen consumption

the amount of oxygen the body uses during physical activity

maximal oxygen consumption

VO2max - maximum rate at which an individual can consume oxygen during intense exercise

And can an athlete run or exercise even faster after they have reached their VO2max?

no

how do a resting heart rate and maximal heart rate change in response to training

resting heart rate is lower w more training and maximal takes longer to reach

Fill in the blank: Cardiovascular health is characterized by optimal blood pressure, cholesterol, glucose levels, and __________ habits.

Lifestyle.

Principles of Training

1. Specificity.

2. Overload.

3. Progression.

4. Reversibility.

5. recovery

Definition of Cardiovascular health according to the American Heart Association (AHA).

the health of the heart and blood vessels, simple 8

What are the muscular adaptations with endurance training?

more type I

How do muscles grow

hypertrophy, increase in size and and density of muscles

hyperplasia

• increase in muscle fiber number

• minimal in humans

What is the mechanism through which resistance training activates muscle growth?

The mTOR pathway.

How does the mTOR pathway get stimulated for muscle growth?

activated by factors such as mechanical stress (exercise), nutrient availability

satellite cells

stem cells located between muscle fiber membrane and connective tissue, muscle repair/growth, activated by mTOR enzyme

 How can VO2 max and speed change after many weeks of consistent training?

increase after consistent weeks of training

HIIT training

• Improves cardiovascular fitness and fat loss in less time.