KAAP 320: Strength and Conditioning - Exam 3

Free Weights Benefits

simulates real-life movement patterns (ADL)

Machine Benefits

technique and stability becomes less of a concern (user friendly)

Which Stimulates the Nervous System Better?

use of free weights

Split Routine

mon: upper, tues: lower, thurs: upper, fri: lower

Poor Nutrition Habits

poor performance, overtraining, injury, physiological changes, weight gain/loss

Carbohydrates

4 kcal

Fat

9 kcal

Protein

4 kcal

10 Min of Movement

athletes burn about 100 calories of 100 units of energy

1200 Calories

glycogen in muscles

400-600 Calories

glycogen in liver

After 60 Minutes of Exercise

glycogen in liver is gone, 50 % of glycogen in exercised muscles is gone

After 2 Hours

glycogen is depleted “hitting the wall”

Monosaccharides

glucose = candy/sports drinks, fructose = honey/fruit, galactose

Disaccharides

sucrose = table sugar (glucose + fructose), lactose = milk sugar (glucose + galactose), Maltose = fermentation (glucose + glucose)

Polysaccharides

starch = storage form of glucose in plant (grains), fiber = increased fullness/decreased constipation and cholesterol (beans), glycogen = found in liver and muscle storage form of energy

Protein

primary structural and functional component of every cell

Amino Acids

9 essential = not able to be synthesized, 4 nonessential = able to synthesized

Lipids

Fatty acids + triglycerides (fats and oil)

Body Fat

energy stores, help to insulate/protect organs, regulate hormones, carries and stores fat soluble vitamins

45-75%

of a persons body weight is water

H2O

regulates temp, nutrition transportation, waste product removal, etc

Euhydration

being in hydration balance

Hypohydration

when sweat loss exceeds fluid intake

Dehydration

process of losing water

Adequate H2O Intake

3.7 L for men, 2.7 L for women

Sweat Rate

(pre exercise BW - post exercise BW) + fluid intake

Hypohydration Complications

severe cramping, heat disorders, altered kidney function, unconsciousness, death

Sport Drinks When

additional fuel is required, events greater than 60 minutes, multiple practice sessions, events with high prevalence of hyponatremia

Hyponatremia

when Na level in blood is below normal (<136 mEq/L)

Carb Amount in Sports Drink

grams of carbs/serving size (ml) x 100 =

6 - 8%

the amount of carbs that should be in a sports drink

Pre-Competiton/ Training Meal

carbs = large composition, fat = small composition, protein = moderate

Aerobic Endurance Sports

large carb filled meal, at least 3 hours before competition, sports drink before

During Competition/ Training Nutrition

stay hydrated and replenish electrolytes to prevent bonking

Post Competition/ Training Meal

rehydrate, replenish glycogen stores, repair muscles

Sedentary

11-12 calories per pound

Low Level Activity

13 calories per pound

Moderate

14 calories per pound

Competition

17-19 calories per pound

Training/ Running Long Distances

21-22 calories per pound

Increase 1 lb

2,500 extra kilocalories per week

Decrease 1 lb

3,500 less kilocalories per week

Anorexia Nervosa

restriction of energy intake relative to requirements leading to low body weight

Anorexia Nervosa Characteristics

fear of gaining weight, persistent behavior that interferes with weight gain, lack of recognition of low body weight

Anorexia Warning Signs

dramatic weight loss, preoccupation with calories wearing baggy clothes, relentless excessive exercise, mood swings 95% female population

Anorexia Nervosa Complications

dehydration, low serum estrogen levels, bradycardia, bone mass/ density is decreased

Bulimia

eating in a discrete period of time larger than what most people would eat, lack of control of how much or what they eat, leads to compensatory behaviors to prevent gaining weight (self induced vomiting, laxatives, etc)

once a week for 3 months!

Bulimia Warning Signs

excessive concern with body weight, bathroom visits after meals, depressive moods, strict dieting → binges, body criticism, denial

Bulimia Complications

menstral irregularity, fluid electrolyte disturbances, cardiac and skeletal myopathies when ipecac is used

Ergogenic

any substance, technique, or device that is used to enhance sports performance

Drugs

tested by the FDA, intended to diagnose, treat or prevent disease, must pass clinical trials and be prescribed

Dietary Supplements

not classified as a drug, not FDA approved

Good Manufacturing Practice (GMPs)

prevent adding wrong ingredients, reduce chance of contamination or improper packaging and labeling of a product

Caffeine

enters all tissues, metabolized in the liver, peaks 30 - 60 minutes after ingestion

Caffeine Effects

stimulates: CNS, cardiac muscles, release of epinephrine, relaxes smooth muscle, mobilizes fatty acids

Adverse Effects of Caffeine

restlessness, nervousness, insomnia, tremors, diuresis, dependency, withdrawal

Thermogenic Agents

used to generate more heat → increase metabolism → burning more calories (proteins/carbs)

Thermogenic Agents Examples

ginseng, caffieine, ephedra, ma huang, herbal

Ephedra

mimics the action of epinephrine but with a more sustained response

Creatine

skeletal muscle to regenerate ATP, sustain muscle contraction during intense anaerobic exercise

Creatine Found In

the body naturally, animal foods, supplements

Phosphocreatine

provides the high energy phosphate group for ATP regeneration (used to make ATP in anaerobic conditions)

Creatine Effects

increased lean body mass and anaerobic performance, decrease in fat mass

Dosage of Creatine

loading not needed, body cannot process high levels → excreted

Side Effects of Creatine (possible)

dehydration, muscle cramping or injury, kidneys unable to process over long period of time

Glutamine

non-essential amino acid produced in the body from glutamate, found in protein foods, fuel for gut/ immune system

Two Classes of Steroids

corticosteroids (prescribed) and anabolic (schedule III drugs)

Risks of Steroids

hormonal imbalance, infections, decreased wellness of muscle and cardiovascular system, liver, mental health

Hormonal Risks for Males (steroids)

gynecomastia, shrinking of the testes, low sperm production, baldness, impotence

Hormonal Risks for Females (steroids)

decrease in breast size, course skin, deepened voice, increase growth of body hair, menstrual cycle irregularity

Skeletal Muscles (steroids)

bones stop growing early, increased risk of muscle tears/ tendon injuries, muscle cramps

Cardiovascular System (steroids)

high BP, heart attacks, strokes, enlargement of left ventricle

Live (steroids)

damage to liver cells (enzymes, bilirubin), condition is reversible if the use of steroids ceases → medical treatment

Infections (steroids)

risk of HIV, hepatitis B and C, bacterial

Endocarditis

inflammation of heart and valves

Mental Effect (steroids)

increased aggression, psych/phys dependence, euphoria/invincibility, depression (suicide), muscle dysmorphia

Signs of Steroid Usage

increased aggression, rapid weight gain, acne on back

Blood Doping Blood

removing blood from the body → reproducing new red blood cells, then reinfusing the removed blood cells, artificial increase in RBC

Problems with Blood Doping

phlebitis, intravascular clotting, heart failure, potential death, bacterial infections, air/clot embolisms, hepatitis, AIDS

Erythropoietin

naturally occurring hormone, produced primarily by cells of kidneys, responsible for red blood cell production, simulates bone specifically increase RBC

Insulin

facilitates the uptake of glucose and amino acids into the cells

Adverse Effects of Insulin

immediate death, coma, possible development of insulin-dependent diabetes in a previously healthy athlete

Human Growth Hormone (HGH)

stimulates bone and skeletal muscle growth, maintain blood glucose levels, release of fatty acids from fat cells

Adverse Effects HGH

excess high after puberty cause acromegaly, can lead to diabetes if you become dependent on them

Positives of HGH

stimulates the production of collagen which helps: strengthen sagging wrinkles, bone, tendons and ligaments

HGH Negative Effects

growth of facial bones, increase skull circumference, joint pain, muscle weakness, fluid retention, erectile dysfunction

Branch Chain Amino Acids

leucine, isoleucine, valine, found in all animal based foods in large amounts

BCAA Used For

recovery extensively, exercise recovery and the degradation of proteins are reduced, leucine has a signaling effect on key enzymes for protein synthesis

BCAA Complications

endurance and fatigue, muscle tissue gains, recovery

Plyometric Training

exercise that emphasizes the stretch shortening cycle, rapid short range of motion, ballistic activation of muscle

Goal of Plyometrics

increase muscle activation from elastic energy

Stretch Reflex

the body’s involuntary response to an external stimulus that stretches the muscles

Stretch Shortening Cycle

eccentric → amortization → concentric

Potential to Kinetic

energy transferred between the stretch and the shorten phase