TEMPORARY Exam 1: Sleep, Brain, Altitude, Physiology of Exercise 2 II

18 years old and older need 7-8 hours of sleep each night. why is sleep so important?

learning and memory

neural pathway formation and consolidation

sleep deficiency can cause problems with what three things?

learning

focusing

reacting

sleep deficiency increases risk for what things, to your surprise and frustration?

obesity

diabetes

cardiovascular disease

sleep pressure

felt need to sleep; builds up throughout the day pushing us toward sleep

drive sleep and wakefulness is regulated by what two things?

adenosine

circadium rhythm

adenosine

a nucleoside; a combination of ribose and adenine; serves as a neuromodulator in the brain; its build up throughout the day increases sleep pressure

describe how adenosine's buildup throughout the day increases sleep pressure. describe what things happen in the body with ATP

ATP breaks down to ADP, then AMP, until Adenosine remains

signals to the brain "we're using a lot of energy, we need to build that back up and SLEEP"

sleep reduces adenosine

which two stages of sleep store and strengthen new facts and movement skills?

NREM 3

NREM 4

Non-Rapid Eye Movement (NREM)

one of the two sleeping states that prunes/weeds out unwanted neural connections, and focuses on healing and recoverey

Slow Wave Activity (SWA)

a measure of deep sleep; prominent in stage 3 and 4

glymphatic filtration system

lymph system for the brain (lipid movement and clearance); studies show that it is turned on during sleep, as cerebral spinal fluid influx increases greatly

list some healing and pruning processes that are present in non rapid eye movement (NREM)

slow wave activity (SWA)

glymphatic filtration

Rapid-Eye Movement (REM)

sleep state in which brain activity is 30% greater than wakefulness; folsters information transfer and integration; innovative insights and problem solving abilities; maturation of motor circuits; emotional processing

why is REM important for "fear extinction" and becoming "anti fragile"

"Its not that time heals all wounds, it's the amount of time in REM that heels all wounds." -Dr. Walker

"Time doesn't heal anything, it just teaches us how to live with pain." -Itachi Uchiha

emotional processing

same stimulus produces less of a physiological response

describe how Leptin and Ghrelin levels are affected by sleep deprivation.

Leptin is Lower and Ghrelin is higher with less sleep

72 hour sleep deprivation causes increased excretion of urea, suggesting what metabolic reaction?

muscle proteolysis

there was a crossover study in 2010, 14 days of caloric restriction (90% BMR). Group A had 8.5 hours time in bed, Group B had 5.5 hours time in bed

what is the cascade of events that causes these results:

SAME amount of weight lost

Group B had 60% greater loss of muscle

decreased IGF-1

decreased mTOR

increased myostatin

decreased protein synthesis

increased protein degradation

muscle atropy

insulin-like growth factor 1; IGF-1

hormone that plays a crucial role in growth, development, and metabolism, primarily produced in the liver in response to growth hormone (GH).

mTOR

enzyme that controls the rate of protein synthesis within the myofibrils after resistance training

"when you hear about ______, think about muscle breakdown". Hormone controlling musculature, blocks muscle development

myostatin

what are the effects of sleep deprivation/restriction that affect body composition?

-decreased anabolic hormones

-increased catabolic hormones

-muscle atrophy

-reduced satellite cell proliferation/fusion/differentiation

reduced recovery capacity

one of the effects of sleep deprivation/restriction is the decrease of anabolic hormone, as their secretion is blocked. which anabolic hormones are affected?

testosterone

growth hormone

IGF-1

one of the effects of sleep deprivation is the increase of catabolic hormone, as their activation is increased. which catabolic hormones are affected?

myostatin

gluconeocorticoids

what are the effects of sleep deprivation/restriction that affect mental performance?

Reduced sustained attention

Reduced working memory

Reduced long term memory

Increased stressed

Alters hormonal control

one of the effects of sleep deprivation on mental performance is the altering of hormonal control. what hormones are increased and decreased?

decreased glucose metabolism

decreased melatonin

decreased growth hormone

increased cortisol

why does growth hormone decrease during sleep restriction?

stimulated by melatonin

sleep inertia

a state characterized by cognitive impairment, grogginess, and disorientation that is experienced upon rising from short sleep or an overly long nap, literally a nap over 30 minutes its so unfair.

light/dark cycles

by far the strongest variables controlling circadian rhythm; controls genes, powerful anti-inflammatory agent, bone health, muscle health, metabolic health, endocrine health, CV health, Cancer risk, Psychological health

why are light/dark cycles by far the strongest variables controlling circadian

cessation of light stimulates melatonin release

there are melatonin receptors in every cell, and they "open the gate" for sleep. why does circadian misalignment contribute to a plethora of health/wellness issues? list all the things it does/contributes to

genes

anti-inflammatory agent

bone health

muscle health

metabolic health

endocrine health

CV health

psychological health

cancer risk

describe how the nervous system is affected by sleep restriction.

increased sympathetic activity turns on survival mode "stress response"

sleep restriction makes your body think are not sleeping because you are in physical danger/distress, and places you in "survival mode"(think stress response). describe what happens after as your body "preps for battle"

increased blood pressure

increased caloric intake

what is the actual number for clinical sleep restriction, which decreases of 7.56% performance across all categories of exercise?

6 hours

what aspects of athletic performance decrease by 7.56% across all categories of exercise performance?

Anaerobic power

Speed/power endurance

HITT

Strength

Endurance

Skill

out of these aspects of performance, which takes the greatest, second greatest, and third hit under sleep restriction?

Anaerobic power

Speed/power endurance

HITT

Strength

Endurance

Skill

1) Anaerobic power

2) Speed/power endurance

3) Strength

what are the things that happen during sleep restriction that cause decreased endurance performance?

decreased muscle glycogen

increased central fatigue

Jarraya et al. 2014: 4-5hrs sleep for 2 nights caused what two aspects of performance (or just general functioning) to suffer?

reaction time

selective attention

sleep extension: Increasing sleep from ___ to ___ hours was associated with 9% improvement in free-throw and 9.2% in 3pt percentage (collegiate basketball)

6.6

8.5

how does alcohol affect sleep?

similar sleep duration

shorter REM duration

longer REM onset latency

the CNS almost exclusively uses __________ as its energy source.

blood glucose

normal plasma glucose is ~5mM (-90mg/dL). which hormone is suppressed at ~4.5mM (~81mg/dL)?

insulin

normal plasma glucose is ~5mM (-90mg/dL). which three hormones are secreted is at ~3.7mM (~67mg/dL)?

glucagon

epinephrine

growth hormone

normal plasma glucose is ~5mM (-90mg/dL). which hormone is secreted at ~3.6mM (~65mg/dL)?

cortisol

normal plasma glucose is ~5mM (-90mg/dL). why does cognitive dysfunction occur at ~2.6mM (~47mg/dL)?

brain and muscle compete for glucose

adrenocorticotorpin (ATCH)

this hormone is "catabolic as frick," but when chronically elevated, it can contribute to adiposity (increased adipocytes)

Physical stressor (exercise) increases SNS and within seconds. what things release within a minute, across the HPA axis?

adrenocorticotropin (ATCH)

thyrotropin-releasing factor

growth-hormone releasing factor

HPA axis

Interaction between the nervous and endocrine systems to produce the body's response to stress. Elevated levels of one of these hormones may lead to depression

what is the significance of adrenocorticotropin (ATCH) (mostly cortisol) during exercise?

anti-inflammatory

cardiovascular control

brain function

fuel can become available

what is the purpose for full body vasoconstriction during sympathetic activity ("actually a really cool mechanism")?

preparation for local vasodilation

describe why and how the body responds to PHYSIOLOGICAL stress with full body vasoconstriction, and what happens.

increased blood pressure

good for battle!

once in battle, local muscle secretes local factors for local vasodilation

if enough skeletal muscle activates, TPR decreases

describe why and how the body responds to PSYCHOLOGICAL stress with full body vasoconstriction, and what happens.

increased blood pressure

body doesn't know where to send blood!

increased heart contractility

increased clotting factor

TPR doesn't decrease because no exercise

Both psychological and physiological stress causes increased secretion of what hormone?

cortisol

As physiological activity (exercise) increases (VO2), what three things decrease as a cascade?

total peripheral resistance

cardiac output

blood pressure

For physiological stress, Q ________ and TPR _______, so BP _______, and a certain hormone is secreted, __________.

(increases/decreases)

decreases

decreases

decreases

growth hormone

For psychological stress, Q ________ and TPR _______, so BP _______, and a certain hormone is NOT secreted, __________.

(increases/decreases)

increases

increases

increases

Both psychological and physiological stress causes increased secretion of cortisol, but what does physiological stress do that psychological stress doesn't?

converts cortisol to cortisone

cortisone

the biologically inert version of cortisol, does not produce the "get ready for battle" response

_____ is, by definition, the way your body handles stress.

exercise

If we are talking about someone with anxiety, we HAVE to talk about ______ and ______

sleep

exercise

describe what happens during endorphin release as one of the acute effects of aerobic training (part of that runner's high)?

Beta-endorphins released from pituitary into blood

Enkephalins and dynorphins throughout CNS

increased affinity for opoid receptors

why can't we say its cause of the "endorphins" that we feel good running...?

reentry to brain minimized due to BBB

enkephalins

opioids that are widespread throughout the brain and dorsal horn of the spinal cord and are believed to reduce pain sensation by inhibiting the release of substance P

dynorphin

the endorphin having the most potent analgesic effect

opioid receptors

receptor sites on nerves that react with endorphins and enkephalins, which are receptive to narcotic drugs; affinity for them increases during the runner's high

Endocannabinoids

natural, marijuana-like substances produced by the body; results in increased positive feelings, reduced anxiety, depression, tension, mood disturbance

Fatty Acid Amide Hydrolase (FAAH)

Enzyme that metabolizes endocannabinoids; increased by psychological stress!! acronym is fitting

are Endocannabinoids (eCBs) stored or synthesized?

synthesized

what receptor do Endocannabinoids (eCBs) act on?

cannabinoid receptor type 1 (CB1R)

cannabinoid receptor type 1 (CB1R)

receptor acted on by Endocannabinoids (eCBs); chronic psychological stress leads to their down regulation (no runners high...big sad); high density in frontal cortex, amygdala, hippocampus, and hypothalamus

what percentage of HRmax produces optimal Endocannabinoid (eCB) release?

70-80% HRmax

(Not an exhaustive effort, but a good intensity.

High intensity, but not crazy high.)

why can endocannabinoids able to cross the blood brain barrier?

they are lipids

does Blocking endorphin eliminate analgesic effects of running?

no

what contributes to the "runner's high"?

endocannabinoids

Anandamides

compounds in the body that bind to the same receptors as THC and influence eating, motivation, memory, and sleep;

Anandamides increase with _______ stress and decrease with _______ stress?

(physiological/psychological)

physiological, psychological

what is the main function of anandamides (a good thing, connected to endocannabinoids during the runners high!)

normalize amygdala hyperactivity (fear perception)

Aerobic exercise increases _____ levels and _____ density, and increases BDNF

eCB

CB1R

BDNF

Brain-derived neurotrophic factor (BDNF)

a protein in the nervous system that promotes survival, growth, and the formation of new synapses

Brain-derived neurotrophic factor (BDNF) is essential for brain development. what things does it facilitate?

Synaptic survival

Axonal/dendritic growth

_______ stress increases FAAH and reduces BDNF

psychological

what is the primary catabolic enzyme of eCBs?

fatty acid amide hydrolase (FAAH)

analgesia

a lessening of pain without loss of consciousness

what are FAAH inhibitors?

analgesia

anti-inflammation

anti-depression

exercise!

aerobic exercise ________ cortisol response and reactivity

(intensifies/dampens)

dampens

what tissues secrete BDNF?

muscles

gut

what are the acute effects of aerobic exercise regarding BDNF?

dose-dependent increases in peripheral BDNF

what are the chronic effects of aerobic exercise regarding BDNF?

no effect

what are the acute effects of resistance training regarding BDNF?

possible increase

returns to baseline 10-60 min post exercise

(kinda more of an aerobic thing....)

what are the chronic effects of resistance training regarding BDNF?

no effect

chronically, exercise is _______, as it contributes to the structural and functional protection of your brain.

neuroprotective

what are the neuroprotective effects of exercise?

possible cerebral vascular remodeling

how does exercise contribute to possible cerebral vascular remodeling, as a neuroprotective effect?

angiogenesis

improved endothelial function

improved cerebral profusion

reduction of oxidative stress

blunting of neuroinflammation

mitochondrial adaptations in cortex and crebellum

increased

Nerve Growth factor (NGF)

a protein that promotes the survival and growth of axons in the sympathetic nervous system and certain axons in the brain

Glial cell line-Derived Neurotropic Factor (GDNF)

a protein that plays a significant role in the survival and function of neurons; promotes the survival of dopaminergic and motor neurons, prevents apoptosis, and rescues cells from axotomy-induced death; protective effect on motor neurons during development and prevents chronic degeneration

explain why the reduction of oxidative stress, one of the neuroprotective effects of exercise, is a "double edged sword."

we need some oxidative stress to have an adaptive respone, but too much breaks down membranes

how does aerobic exercise affect brain structure, specifically with gray matter?

increase in hippocampus

possible increase in cortical volume

barometric pressure

the pressure exerted by the weight of the atmosphere

partial pressure of O2 (PO2)

the pressure exerted by oxygen in a mixture of gases, such as the air we breathe or the blood in our arteries; amount of oxygen gas dissolved in a liquid, such as blood, and is essential for understanding how oxygen moves from the lungs into the bloodstream.

hypobaric

Referring to an environment, such as that at high altitude, involving low atmospheric pressure.

hypoxia

Low oxygen saturation of the body (SaO2),