Kine 433

Final exam

What are two factors that hormone function is commonly dependent on?

blood concentration and cell sensitivity

identify the difference between upregulation and downregulation

upregulation happens with training and cells may gain more receptor cites making them more senstive to hormones. Down regulation is if less receptor cells are present

4 hormones that reach other endocrine glands produced in the anterior pit

FLAT

Follicle stimulating hormone — gonads (produces gametes: eggs and sperm)

Leutinizing hormone — gonads (ovulation and testosterone production)

Adrenocorticotropic hormone — adrenal cortex (increase cortisol release)

Thyroid stimulating hormone — thyroid (produces T3/T4 which increases metabolism)

2 hormones that stay within the cell but produced in the anterior pit

PG

prostaglandin — stimulates milk production

Growth hormone — stimulates growth, protein synthesis, and lipolysis

at least 3 functions of cortisol

stimulates gluconeogenesis

antiinflammitory

depresses immune function

stimulates FFA breakdown

stimulates protein catabolism

what are the 4 primary hormones that increase glucose metabolism

epinephrine

norepinephrine

glucose

cortisol

3 primary functions that GLUT4 enhances

enhance the disposal of glucose, insulin sensitivity, post-exercise glycogen storage

primary stimulus for GLUT 4 expression other than insulin is

training

3 primary outcomes of Renin angiotensin aldosterone system (RAAS)

increased blood pressure

retain of Na+ and H2O

decrease urine output

concept of hemoconcentration?

decreased plasma volume and increased RBC

when is EPO release stimulated? Where does it occur? Why is it critical?

when training at altitude

elevated EPO production occurs in the kidneys

EPO production is critical for enabling subsequent improvement of hematological adaptations

define the hierarchy of periodization (with length of time for each cycle) and the periodization season

Macrocycle (a few moths to a year)

Mesocycle (2-6 weeks)

Microcycle (a few days to 2 weeks)

training day (24 hour time period)

Training sessions (#of sessions in a day)

preparation phase → first transition phase → competition phase → second transition phase

define the proper reps, sets, % of 1RM, and rest time for each programming phase according to NSCA guidelines

endurance phase

• >=12 reps

• 2-3 sets

• <=67% of 1 RM

• rest of <=30 s

Hypertrophy phase

• 6-12 reps

• 3-6 sets

• 67-85% of 1 RM

• rest of 30 s to 1.5 min

strength phase

• <=6 reps

• 2-6 sets

• >= 85% of 1 RM

• rest of 2-5 minutes

what is SIT and what intensity does it operate at?

Sprint interval training

operates at a super high intensity (90-150%)

what is the typical load percentage of reps, sets, and % 1RM used for Blood Flow Restriction Training (BFRT) in lifting?

75 reps (30/15/15/15 with 30-60s rest)

4 sets

20-30%

What is AOP and what is the typical percentage used for BFRT in lower and upper body?

Arterial Occlusion Pressure

40-80% for lower body

40-60% for upper body

what is the primary goal for BFRT and what does this ultimately lead to?

metabolite accumulation (ex. Lactate, H+)

ultimately it will lead to increased muscle mass and strength

what are the primary mechanism for neural changes as a result of strength training?

motor unit recruitment

synchronicity

neural firing rate (ex. rate coding)

neural drive

what is transient hypertrophy and when does it occur?

it is due to fluid accumulation in blood plasma interstitial spaces —> can occur immediately following a training session

when should an athlete train to muscular failure?

athletes should train to muscular hypertrophy when using lighter loads

what does research say the relationship is between volume and hypertrophic response?

higher volumes will induce a greater hypertrophic response

what are the current protein intake recommendations for endurance and strength/speed athletes per day?

endurance — 1.0-1.6 g

strength/speed — 1.4-1.7 g

according to Jager et al. (2017) and Thomas et al. (2016), what is the primary intake requirement of protein per day per athlete?

1.2-2.0 kg/day

what is the protein recommendation for every 3 hours of ingestion in g per kg to maintain consistent Muscle Protein Synthesis (MPS)?

0.3 g/kg

what is the key BCAA for maximizing protein synthesis and how much should be consumed per meal?

leucine

about 3g per meal

hwo many grams of Essential Amino Acids (EAAs) should be consumed per meal?

8-10g per meal

what is mTOR and how does it contribute to muscular physiology?

a serine/theronine kinase that regulates cell growth, protein synthesis, metabolism, and response to mechanical loading

turn on switch for MPS

In each of the four periodization seasons, know the volume and intensity

phase 1: off-season

• high volume

• low intensity

phase 2: pre-season

• low volume

• high intensity

phase 3: in-season

• lowest volume

• highest intensity

phase 4: post-season recovery

• low volume

• low intensity

be able to define and properly explain the VO2 corrections of BTPS and STPD

Expired air is always at BTPS

• BT — body temperature

• P — ambient pressure

• S — saturation of water vapor

ALL gas volumes are converted to STPD

• ST — standard temperature (0C or 273K)

• P — pressure (760mmHg)

• D — dry equivalent

what is Respiratory Exchange Ratio (RER)? what does a lower and higher RER indicate?

ratio between VO2 consumed and VCO2 released (RER=VCO2/VO2)

lower (~0.70) means greater fat oxidation and aerobic metabolism

higher (~1.0) means greater carb use and anaerobic contribution

for RER, know how many molecules of oxygen produce how many molecules of carbon dioxide when oxidizing glucose and fat

Glucose (C6H12O6)

• 6 O2

• 6 CO2

Fat (C16H32O2)

• 23 O2

• 16 CO2

during oxidation, what is the relationship between the oxygen needed and the carbon content of the energy substrate being broken down for energy?

the amount of O2 needed for oxidation will depend on carbon content of fuel source

• the higher carbon content (fat vs carbs) requires greater O2 for oxidative metabolism

• fat has more CO2 so it requires more O2 → lower RER (~0.70)

• carbs have less CO2 so it takes less O2 → higher RER (~1.0)

what is BMR and RMR?

Basal Metabolic Rate (BMR) — minimal rate of energy expenditure for living

Resting Membrane Rate (RMR) — similar to BMR; within 10% of BMR scores

How long before VO2 reaches steady state?

about 2 minutes

What is EPOC and its role in recovery in terms of clearing an excess of what?

Excess post exercise Oxygen Consumption

clears excess lactate and H+

What is the percentages we usually see lactace in untrained and trained individuals?

Untrained/average — 50-60%

trained — 70-80%

at what mmol·L⁻¹ does Onset of blood lactate accumulation (OBLA) occur

4 mmol·L⁻¹

in regards to fatigue how is the use of muscle and liver glycogen distributed during activity?

muscle glycogen

• used more in early exercise phases

liver glycogen

• circulating blood glucose is supplied via liver glycogen as duration increases

in regards to fatigue, glycogen depletion is the primary concern for fatigue in events longer than how many minutes?

greater than or equal to 60 mins

know whether fatigue is related more to total glycogen depletion or rate of depletion

fatigue is related to TOTAL glycogen depletion

what is the normal resting pH value and below what level do we see a disruption in glycolysis via inhibition of PFK?

resting pH is ~7.1

pH levels below 6.9 can disrupt glycolysis rate by inhibiting PFK (rate limiting step of glycolysis)

dehydration and respiratory water loss at altitude

dehydration — low atmospheric pressure reduces the partial pressure of water vapor, creating a larger vapor pressure gradient between the body (lungs/skin) and the environment, leading to greater water loss

respiratory water loss — increased breathing rate (hyperventilation) plus dry, cold air increases water loss because inspired air has low water content and expired air is fully saturated

what is respiratory alkalosis? why does it occur? what happens to blood pH levels? how does the body bring pH back in balance?

1. it is increased CO2 expiration (lowered CO2 = increases pH)

2. blowing off CO2

3. they increase

4. by excreting more HCO3

what happens to the diffusion gradient between arterial blood and tissue at higher altitude? What impact does this have on oxygen delivery?

lower alveolar PO2 reduces the gradient between lungs and blood, resulting in less oxygen loading onto hemoglobin

reduced arterial oxygen saturation leads to decreased oxygen delivery to tissues

What initially happens to plasma volume at higher altitude and how? What does this do to hematocrit, why is this beneficial?

plasma volume decreases due to decreased respiratory H2O and increased urine output

will increase hematocrit which is beneficial because greater oxygen carrying capacity per unit of blood

what happens to HR, SV, Q, and VO2 max at submaximal and maximal intensity during ACUTE exposure to altitude

submaximal intensity

• HR ↑

• SV ↓

• Q slight ↑

• VO2 max n/a

maximal intensity

• HR ↓

• SV ↓

• Q ↓

• VO2 max ↓

what happens to HR, SV, Q, and VO2 max at submaximal and maximal intensity during CHRONIC exposure to altitude

submaximal intensity

• HR — remains elevated above Sea Level Value

• SV — recovers but remains below SLV

• Q — returns to about SLV

• VO2 max n/a

maximal intensity

• HR — remains below SLV

• SV — recovers but remains below SLV

• Q — recovers but remains below SLV

• VO2 max —recovers but remains below SLV

what supplement may aid in sustaining RBC levels at higher altitudes?

Iron

what are three primary hematological adaptation responses that result from hypoxia?

increased capillary density, RBC’s, and Hb

What does LHTL stand for? explain the type of acclimation and training it utilizes (why it works)?

live high, train low

living high → passive acclimation

training low → uncompromised training intensity