1
Q
what is central fatique
A
fatigue coming from the brain
2
Q
What is peripheral fatigue?
A
fatigue coming from the muscles
3
Q
What does a larger SIT after fatigue mean
A
means a reduction of CNS to drive the muscle voluntarily
4
Q
What does a smaller SIT mean after fatigue
A
Means a reduction of the exercised muscle’s ability to produce force; this is peripheral fatigue, not voluntary.
5
Q
What do the group III/IV afferents do?
A
Return and convey pain- and fatigue-related sensory signals to the brain; this stimulus is first sent from the muscles.
6
Q
Is the potential to twitch and resting twitch the same, true or false?
A
true
7
Q
Which duration do we see central fatigue?
A
Duration is long, and intensity is low, the main source of fatigue is central.
8
Q
Which duration do we see peripheral fatigue?
A
when intensity is high and duration is low source of fatigue is the peripheral
9
Q
resistance training is a preventative strategy for what?
A
- prevention of obesity and heart diseases
- Age-related muscle loss
- chronic diseases (coronary heart disease, obesity)
- rehabilitation
-physiological problems such as bone loss, metabolic decline, fat gain, all-cause mortality
10
Q
what are the different resistance trainings?
A
static (isometric)
- cannot move and contraction of external load does not allow to move.
ex. pushing a wall
velocity= 0
external load is not moveable but muscle contraction is due to the intensity
Dynamic (isotonic)
- external load is constant ex; 10 kg barbell
- Velocity variable meaning you can move the weight at any speed you want slow or fast.
Variable external resistance training
the elastic band as you stretch more resistance
external load= variable
velocity= variable move it slow or fast
11
Q
what is muscle strength?
A
maximum force output of a muscle or muscle group
12
Q
what is 1 repetition maximum ( 1-RM)
A
the maximum weight that an individual can lift at least once
13
Q
multiple repetitions maximum
A
the maximum weight that an individual can lift for a number of repetitions
e.g 4-6 RM
14
Q
Submaximal force?
A
Abilityfor a muscle to produce a steady and accurate contraction
is calculated as a percentage of 1-RM or multiple-RM
(E.g 80% of 1-RM)
15
Q
what is the difference between MVC AND 1 REP MAXIMUM?
A
MVC- STATIC
1 REP- DYNAMIC
16
Q
What are some training principles?
A
individuality:
- genetics, cellular growth rate, metabolism, cardiovascular and respiratory neural regulations
- high responders vs. low responders
SPECIFICITY:
- mode, intensity, duration, muscle group
- a swimmer vs. cyclist
REVERSIBILITY:
- USE IT OR LOSE IT
- maintenance training program
17
Q
what is progressive overloading?
and what are the priciples of adaptability
A
- muscle is loaded beyond the load that is normally used
- frequency (training sessions/week/muscle group)
- Load (what percentage of 1RM)
- number of sets and repetitions
- volume (sets x exercises x repetitions)
- duration of the rest
18
Q
what is muscle atrophy?
A
the decrease in size and wasting of muscle tissue
19
Q
what is sarcopenia?
A
loss of skeletal muscle mass and strength that occurs with biological aging
20
Q
after the age of 30 how much lean weight do they lose per year?
A
between 3-5 %
21
Q
after the age of 50 how much lean weight loss do you lose per year?
A
5%-10%
22
Q
muscle tissue is the primary site for what? and what does muscle loss specifically increase
A
glucose and triglyceride disposal, so muscle loss specifically increases the risk of glucose intolerance and associated health issues
23
Q
what are some contributing factors to the loss of skeletal muscle fibres?
A
- decreased numbers of motoneurons
- decreased physical activity
- altered hormonal status (after menopause estrogen decreases male muscle loss since testosterone decreases)
- decreased total caloric and protein intake
- inflammatory mediators, inflamation= muscle loss
- factors leading to altered protein synthesis
24
Q
how to reverse muscle loss in all aged people?
A
12-20 total exercise sets of regular resistance training (2-3 days/week) will increase muscle mass in adults of all ages
25
what does resistance training stimulate?
muscle protein turnover and has a dual impact on resting metabolic rate, (lose more calories when not working out)
- resistance training allows you to burn more energy at rest for ongoing tissue and maintenance
26
What do we need to know about intra-abdominal fat and RT?
RT reduces intra-abdominal fat in young and older individuals
( visceral fat gain in premenopausal women over 2- year study period 7% resistance trained vs 21% untrained)
27
every 3500 kcal how much fat loss?
1 pound fat loss
28
sarcopenia is related to bone loss true or false?
true osteopenia
29
what do we need to know about RT and bone mineral density?
RT programs prevent and revverse bone loss per year
- they also improve the bone mineral density
30
how does RT prevent bone loss or osteopenia?
any type of muscle contraction causes stress on the bone which keeps the bone active and alive
- the best type of exercise is jumping powerfully
- mechanical stress and muscle contraction
- also RT
31
what is the difference between transient and chronic hypertrophy?
hypertrophy= getting bigger
transient (sarcoplasmic) hypertrophy=
- one muscle fibre in the gym gets bigger the amount of sarcoplasm in the muscle fibre surrounding actin-myosin gets bigger and more sarcoplasm is there
- immediately after an exercise sarcoplasmic fluid from blood goes into the muscle
- the size of myofibres is the same, and the number is the same but just the sarcoplasm around it gets bigger
- water goes inside the cell fluid accumulation (edema) in the intracellular space eventually goes away after an hour and eventually goes back to blood flow and into capillaries
Chronic (myofibrillar) hypertrophy
- increase the size of the muscle
1. increase in cytoplasmic hypertrophy AND an INCREASE IN MYOFIBRILS but muscle fibers stay the same (muscle fiber hypertrophy)
2. increase in the number of muscle fibres number of actin-myosin. (this is known as fibre hyperplasia = increasing in number of muscle fibres DOES NOT HAPPEN IN HUMANS)
32
the effect of high-load vs. low-load resistance training in muscle hypertrophy and muscle strength?
for muscle strength, you want to have a high-load resistance training
when it comes to muscle hypertrophy it does not matter if you have high or low the result will be the same as long as you go till tax failure.
- as long as repetition till failure there is no difference between high or low RT
30% RM 1-rep max till tax failure will build a lot of muscle
low eight till tax failure can also get you the same affect
High-load resistance training with heavier weights and fewer repetitions primarily promotes muscle hypertrophy and maximal strength.
Low-load resistance training with lighter weights and more repetitions emphasizes muscle endurance and can also contribute to hypertrophy, although it often targets different muscle adaptations.
33
what are fascicles?
individual bundles of muscle fibres
34
what is a sarcolemma
the cell membrane surrounding the muscle cell
35
what is the sarcoplasm
lies beneath the sarcolemma which contains the cellular proteins, organelles, and myofibrils
36
what are the myofibrils composed of?
two protein filaments the thinner actin filament
and the thicker myosin filament
37
what is the effect of training volume, rest intervals between sets and rest intervals between training sessions on muscle hypertrophy?
- huge metabolic stress builds metabolites in the body
- high volume of exercise to improve metabolic stress
- high volume is better for hypertrophy
- low intensities but with higher intensity good for muscle strength
- however, training with lower intensities but with higher volume (until muscle failure) can overcome the reduced intensity and promote similar muscle gains as higher intensities
- Long rest intervals are a key variable in high-volume programs because it allow for maintaining high intensity for a high-volume
38
what is the dose-response relationship between resistance training volume and muscle hypertrophy?
- hypertrophic gains can be made using low-volume which is under 4 weekly sets per muscle group. This is an option for those who are limited in time or even elderly individuals
elderly cannot have high volume, wanna improve muscle strength and hypertrophy with minimum volume to save energy and conserve energy
- 10 sets per muscle group per week golden standard for muscle hypertrophy
- increase the volume of exercise to improve muscle hypertrophy
- low volume and high intensity still is okay if you are low on time.
- improvement of muscle hypertrophy it's important to have high-volume
39
what is bioenergetics?
chemical pathways in animals and humans that convert substrated to energy though stepwise metabolic reactions
40
what is metabolism?
the chemical reactions in the body collectively
41
what makes up the total energy (of a system)
kinetic + potential energy
potential energy is "trapped" energy or energy of position or structure
- food that you get
Kinetic energy
- the energy of motion
- energy that comes from the food by standing or moving
42
what is the most efficient source of fuel per gram in our body?
fat but not in terms of oxygen but in terms of metabolic rate to break it down
Fat is the most efficient energy storage molecule in our body because it provides more than twice the energy (calories) per gram compared to carbohydrates and proteins.
43
what is the highest thermic effect?
The thermic effect is how much energy you need to break down food
want to increase our thermic effect of feeding to store less energy.
The worst macronutrient is
1. fat
2. carbs
3. protein is the best 10% energy used to breakdown the same protein
44
What is ATP? How is it resynthesized and broken down? How much energy does it produce per mol?
ATP is the energy currency of our body muscle contraction stems from ATP
- converts fat carbs... to ATP or energy
- 7.30 kcal/mol
45
What is the difference between substrate level and oxidative phosphorylation?
Substate-level phosphorylation: ATP is generated independently of oxygen ( there is oxygen but the rate of ATP production is too fast that oxygen does not get involved)
oxidative phosphorylation: ATP-producing reactions with the use of oxygen
46
which phosphate from ATP gets detached?
the 3rd phosphate gets hydrolyzed
47
what is hydrolysis?
when ATP is combined with water (catalyzed with ATPase enzyme) the last phosphate group is separated and releases 7.3 kcal energy/mole of ATP
48
What are the main muscle functions that need ATP? Which muscle function uses the least and the
most ATP?
3 functions of our body need ATP. Either you use it for mechanical work you use if for chemical work, or your use it to transport chemicals or ions
MECHANICAL WORK: ALL MUSCLE CONTRACTIONS NEED ATP,
CHEMICAL WORK: THERMIC EFFECT OF FEEDING.
EX. EAT BURGER IS BROKEN DOWN INTO GLUCOSE BUT THE BODY CANNOT STORE GLUCOSE SO GLUCOSE GETS CONVERTED TO GLYCOGEN. THIS NEEDS ATP
PROTEIN BROKEN DOWN INTO AMINO ACIDS, IS THEN CONVERTED BACK TO A FORM OF PROTEIN WHICH NEEDS ENERGY
3. ION TRANSPORT: SODIUM AND POTASSIUM CHANNELS, EXCHANGE IN THE CELL MEMBRANE BUT TO GET BACK TO THE ORIGINAL SPACE NEEDS ATP
from the food that you get only 60% is stored in the body and 40% is dissipated in energy to build macronutrients or heat.
- 50% of the 60% half of it is for mechanical work so mechanical efficiency is only 30% is going to be shown as mechanical work
49
What is phosphorylative coupling efficiency? What is mechanical coupling efficiency?
phosphorylative coupling efficiency ~60%
- the proportion of potential energy retained as ATP is synthesized
- is an endergonic reaction (reaction that absorbs or requires energy input to proceed, often resulting in the formation of high-energy products)
Mechanical coupling efficiency ~50%
- proportion of total chemical energy that contributes to external work
50
Differences between direct and indirect calorimetry.
direct calorimetry: measured by heat production and in a sealed chamber.
All metabolic processes within the body ultimately result in heat production. The coils absorb the heat produced and radiated by the participant
Indirect calorimetry:
- O2 consumption and CO2 production
- typically "open-circuit spirometry"
- all energy reactions in humans ultimately depend on oxygen use
- measuring O2 consumption provides an estimate of energy expenditure
51
The advantages and limitations of indirect open and closed calorimetry?
(CLOSE-CIRCUIT METHOD)
DOUGLAS BAG:
ADVANTAGE: the most accurate method of measuring oxygen consumption
- low cost
DISADVANTAGE:
- wear and tear of the bag
- leakages contribute to sources of measurement error
- rapid changes in ventilation and oxygen uptake cannot be measured
- can only analyze during collected time points
- time-consuming to setup
- DON'T KNOW THE AMOUNT IN A DISCRETE TIME YOU CAN ONLY GET OVERALL VALUE or collected time points AT THE END OF THE EXERCISE NOT AT DIFFERENT STAGES.
(OPEN-CIRCUIT)
advantage: every second you can see the exchange of oxygen exchange or intake. breath by breath
Limitation:
- AT high intensity and over 60 breaths per minute the value is less precise
- the mouthpiece can cause restrictions for some people
52
What are the stored and mobilized forms of carbohydrates and fat?
- All carbs are eventually converted to six-carbon sugar (glucose) transported through the blood to muscles
in resting condition, carb is stored in muscle and liver in the form of glycogen
-the stored glycogen is limited
- this glycogen is converted back to glucose as needed during muscle contraction
FAT:
break into free fatty acid (cannot store) stores in a compound called triglyceride (can store this)
- 3 free fatty acid attached to a glycerol
- no limit for fat storage.
free fatty acid is the only form that could be used by the mitochondria
Which two structures do not contribute to energy production or are known as essential fats (used even when starving)
Phospholipids: a key structural component of cell membranes
Steroids: found in cell membranes and are the building blocks of hormones (estrogen and progesterone)
out of all which are used in the body
FFA- yes
Triglyceride- yes
steroids- no
phospholipids- no
53
What is the respiratory exchange ratio (RER)?
knowing o2 intake and CO2 outtake can tell whether consuming protein or carbs
amount of carbs production/ oxygen consumption
OXYGEN UPTAKE= V02
CARBON DIOXIDE= VC02
RER= VC02/V02
value 1.0= more/ pure carbs
value 0.71= fat
value between 1.0 and 0.71= between carbs and fat
54
Cellular metabolism from three fuel substrates (slide 15) is very important?
We have 3 macronutrients after food intake :
1. fat-----> gets converted to FFA + Glycerol (micronutrients) and if you are working out or moving this FFA goes through LIPOLYSIS (goes through mitochondria for energy) if its stored (adipose) this is called LIPOGENESIS (triglyceride is stored form)
2. Carb---> broken down to glucose, if using it for metabolism when active this is called GLYCOLYSIS (goes into mitochondria) if converted to glycogen its going to be called GLYCOGENESIS BUT IF YOU ARE USING GLYCOGEN TO PRODUCE ENERGY WE CALL IT GLYCOGENOLYSIS
3. protein ----> amino acids---> converted to protein in form of tissue, if it is producing protein we call this PROTEIN SYNTHESIS. If it is used for energy, we call it PROTEIN BREAKDOWN.
AMINO ACID= cannot go through mitochondria we do not have the enzyme to use amino acid to produce ATP. Should be converted to glucose which is called GLUCONEOGENESIS then glucose can go into mitochondria to create ATP.
55
What is the input, sequence of reactions and output of the Glycolysis (glycogenolysis) pathway?
Glucose enters the blood stream
--------> GLUT-4 gets converted to glucose 6-P ( this uses one ATP) once it enters the cell
----->
if the body is at rest the cell signals to your brain that you don't need it right now so it converts and stores it as glycogen
------>
if the body is moving and needs it it gets converted to pyruvate, in this process (you produce ATP). If
exercise intensity is high pyruvate gets converted to lactate (does not have chance to go into mitochondria THIS IS KNOWN AS ANEROBIC)
IF
exercise intensity low gets converted to ACEYL-coA ( THIS IS KNOWN AS AEROBIC) which is in the mitochondria and goes to KREB CYCLE or known as the TCA cycle.
56
What is the input, sequence of reactions and output of the TCA CYCLE OR ALSO KNOWN AS KREB CYCLE pathway?
TCA CYCLE PRODUCES:
ATP----> goes out an helps resynthesizes
NADH
FADH2
CO2
57
What is the input, sequence of reactions and output of the LIPOLYSIS pathway? or fat oxidation
FFA from blood goes into the cell
----> FREE FATTY ACID BINDING PROTEIN
inside cell
------>
need to trap it convert FFA to Fatty Acyl-coA now it cannot go out anymore
----> at rest cant use Acyl-coA so it gets converted to triglycerides
------> but if you are active. FFA Its gonna go down into the mitochondria and is converted to Acetyl-coA THROUGH BETA- OXIDATION. ONLY BETA OXIDATION CAN DO THIS.
FFA CONVERTS TO ACETYL-COA AND GOES INTO KREB CYCLE
58
What is the importance and contribution of energy pathways in each exercise intensity (in slide 6)?
100m sprint?
400m?
1,500m ?
10,000m?
100m sprint:
1.IMMEDIATE is pro-dominant (STORED ATP AND PCr)
2.GLYCOLYSIS (LACTATE)
3.GLYCOLYSIS (AEROBIC)
4. LIPOLYSIS LEAST CONTRIBUTION
400 m sprint:
1. GLYCOLYSIS (LAC or anaerobic) major ATP
2. glycolysis (aerobic)
3. lipolysis
4. immediate
1,500m: MAIN ARE LIPOLYSIS AND GLYCOLYSIS
1.GLYCOLYSIS (AEROBIC) AND anaerobic glycolysis
2. lipolysis
3. less from immediate
10,000m
1. LIPOLYSIS
2. GLYCOLYSIS (AEROBIC)
3. GLYCOLYSIS (LACTATE)
4. IMMEDIATE
short time high intensity=
- immediate high
- least from lipolysis
long time low intensity=
- immediate least
- lipolysis increases significantly
59
What is the input, sequence of reactions and output of the IMMEDIATE ENERGY pathway?
for muscle contraction you need ATP....
have 80 grams of ATP stored in our body, this ATP is hydrolyzed in the presence of water.
ATP---> ADP + Pi ( enough for 2 s of energy)
----> how can we continue exercise then? needs to be resynthesized:
ADP BACK TO ATP
Cr+ Pi <----- PCr (enough for 15s)
one phosphate to ADP now ADP goes back to ATP (recycles)
REPTHENISH PCr:
gets hydrolyzed again
ATP ----> Pi + ADP
Pi gets attached to Cr to replenish PCr
60
What are the differences between aerobic and anaerobic glycolysis?
aerobic glycolysis produces pyruvate which is then converted to acetyl-coA and anaerobic glycolysis produces lactate or other fermentation byproducts in the absence of oxygen
61
The input and output of the tricarboxylic acid cycle (TCA) (also known as citric acid cycle (CAC))
cycle and electron transport chain.
Acetyl-CoA enters TCA cycle
THE TCA CYCLE:
also produces ATP
NAD+----> NADH
FAD+ ----> FADH2
62
The input and output of Beta oxidation
BETA ALSO PRODUCES FAD, AND NAD+
INPUT: Fatty acyl-CoA, FAD, NAD+
OUTPUT: Acetyl-coA, NADH, FADH2 ( NADH AND FADH2 GO INTO ETC)
- ACETYL-CoA enters TCA cycle
63
The amount (grams) of glycogen and glucose in the liver, muscle and blood. Other values in the
table of slide 21 will NOT be asked.
LIVER GLYCOGEN= 110 GRAMS
MUSCLE GLYCOGEN= 500 GRAMS
GLUCOSE IN BLOOD= 15 GRAMS
64
Substrate availability and substrate utilization during fasted and fed state?
FAST: don't eat carbs after gym to stress fat metabolism
ratio closer to 0.7 burning FAT
- did not get carb before exercise respiratory ratio is lower meaning they are relying on fat metabolism
- postpone carb intake you will burn more fat during the fasted state
if want to be more fit and slim= don't have carb before gym but if a athlete make sure you don't deprive from glycogen
FED: respiratory exchange ratio closer to one is more carbs. means burning carb
- carb before exercise ratio closer to one meaning they are using carbs
65
what do we need to know about the immediate system?
- the ATP-PCr sytsem is the fastest and simplest energy system for
re-phosphorylation of ADP to reproduce ATP
- PCr donates a Pi TO ADP to reproduce ATP
- this process is accomplished without any intermediate structure
- this system is classified as substate-level metabolism (which means you do not need O2)
-although occurs in the presence of oxygen, it does not need oxygen
- the PCr breakdown releases 10.3 kcal/per mole
66
What are some things we need to know about Anaerobic glycolytic pathway
limitations? and facts?
the second method of ATP reproduction
- involves breakdown of glucose or glycogen
- involves glycolytic enzymes
- glycolysis produces 2 ATPS and GLYCOGENOLYSIS produces 3 ATP's
LIMITATIONS:
-does not produce a large amount of ATP just enough for 2 minutes
- produces H+ ion that may cause fatigue in muscles
- lactate takes H+ ions
- lactate buffers H+ ion
lactate does not slow you down only H+ ions slow you down lactate causes pain
- H+ reduces blood and muscle pH and causes muscle (peripheral) fatigue and pain
67
What ion slows muscle contraction process and which one causes pain?
H+ ions slows muscle contraction
Lactate causes pain
what causes pain: it also can be both H+ and lactate
but just slow contraction is h+
68
lactate itself can do what?
convert to glucose (gluconeogenesis) and produce energy
lactate goes to blood stream goes to other organs like kidney converted to glucose and our body uses that. LACTATE IS BEING RECYCLES IN OUR BODY FOR ENERGY
69
What do we need to know about Aerobic glycolytic pathway (oxidative system)
- involves cellular respiration because oxygen is required in this pathway
- it occurs inside the mitochondria
- mitochondria is scatted through the sarcoplasm
70
what happens if you have a high mitochondrial content?
means that they have longer endurance more ATP
glucose and glycogen come into mitochondria and produce ATP aerobically.
high near capillaries since it where oxygen is available and nutrients.
71
What happens if you have a low mitochondrial content?
glucose and glycogen have no where to go so they wont go into mitochondria they will produce lactate.
- are not that fit or are not working out often
72
unlike anaerobic pathway what does aerobic glycolysis have?
has a large-energy production capacity
- endless and limitless
73
what are the three processes that are aerobic glycolytic?
glycolysis
citric acid cycle
ETC
THESE ENERGY PATHWAYS ARE ACTIVE ALL THE TIME regardless of intensity and duration during exercise
74
The conditions and hormones contribute to FFA mobilization and FFA storage (Slide 5)?
stress- free (resting/fed/relaxed)=
POSITIVE ENERGY BALANCE
free fatty acid converted into stored form triglyceride inside the cell.
-produce fat instead of breaking down fat
STRESSED (fasted/active) =
NEGATIVE ENERGY BALANCE
-epinephrine and norepinephrine are produced. (these are known as CATECHOLAMINES)
- when this is produced the
BODY breakdown fat instead deposit fat, since you are in fight or flight mode and body needs energy.
- catechcolamines breakdown glycogen and break down fat and give you FFA and glucose
-FFA INSIDE CELL AND PRODUCE ENERGY
- THE HORMONES THAT CONTRIBUTE TO MOBILIZATION IS CATECHOLAMINES (EPINEPHRINE AND NOREPINEPHRINE) AND Glucagon stimulate fatty acid mobilization form adipocytes
- FFA IS RELEASED IN THE BLOODSTREAM AND CARRIED BY ALBUMIN
75
carbohydrate provided more ATP per unit of oxygen than free fatty acids. TRUE OR FALSE?
TRUE
but without oxygen false
76
What is the job of our respiratory system?
The respiratory system helps us breathe by bringing in oxygen from the air and getting rid of carbon dioxide from our bodies. It's like a two-way exchange of gases between our lungs and the outside world.
77
functions of the heart the two separate pumps, explain them?
RIGHT SIDE: Atrium receives deoxygenated blood from body
- ventricle pumps deoxygenated blood to lungs
LEFT SIDE: atrium receives oxygenated blood from lungs
- Ventricle pumps oxygenated blood to body
78
how does gas exchange between the alveoli in the lung and the pulmonary capillary blood and the capillary blood and mitochondria work?
Oxygen and carbon dioxide move between the tiny air sacs (alveoli) in the lungs and the blood vessels (pulmonary capillaries) and between the blood vessels and the powerhouses of our muscles (mitochondria) because of differences in gas pressure. This movement happens through a process called diffusion.
79
what is diffusion?
when o2 or co2 goes from one tissue to another tissue
- o2 and CO2 between lungs and capillaries and other way around or capillaries and tissue
- this happens between tissues
80
what is perfusion?
when O2 and CO2 are just carried in vascular system and no leaking or no exchange between tissues
-happens inside the vascular system
- happens throughout entire system
81
what do we need to know about hemoglobin?
oxygen is primarily carried by hemoglobin. The hemoglobin concentration (Hb) and the cardiac output determine oxygen
82
The effect of training on mitochondrial content and volume density.
ATHLETE at level of tissue: more diffusion capacity, and more blood but same hemoglobin
tissue: more mitochondrial content, and bigger and more volume density. MORE ENZYMES AS WELL.
- faster in metabolism
-consume more fat
CONTROL- smaller mitochondria
83
how much of oxygen % dissolved in blood
~4%
84
how much oxygen is carried in hemoglobin?
~96%
85
how much is the oxygen-carrying capacity of each hemoglobin (mL O2/L blood)
1.34 ml O2/g per gram of hemoglobin
86
untrained people have more hemoglobin per Litre of blood true or false?
true
87
athlete have less hemoglobin, since they have more blood and diluted blood.
TRUE OR FALSE?
more blood goes to heart and heart can pump more blood
true
88
What is cardiorespiratory fitness?
CARDIOVASCULAR FITNESS:
Is the maximum oxygen capacity that you have
-greater O2 capacity more cardiovascular fitness
- lungs, tissues, heart, blood these four systems provide more O2 delivering capacity.
89
how do we measure cardiovascular fitness (VO2)?
ASSESS:
- GRADED EXERCISE TESTS (GXT'S) (cycling, swimming, treadmill, rowing) (clinical setting)
(VO2 max test)
- Laboratory or clinical tests
-Field test
90
What are the parameters determining
cardiac output and VO2max?
HEART RATE:
heart rate and stroke volume determine cardiac output.
Q= cardiac output
HR= heart rate
SV= Stroke volume
Q=HR x SV
- Maximal heart rate: Highest heart rate for a person, related primarily to age
-Stroke Volume: the volume of blood pumped during one beat of the heart.
- increases significantly with endurance training
-ARTERIAL-VENOUS OXYGEN DIFFERENCE: amount of oxygen removed from the vascular system
- people with greater mitochondrial content can withdraw more O2 from the blood
- people who have less MC can not draw O2 from tissue or blood
- also determines how much blood going to tissue can withdraw from blood.
A COMBINATION OF ALL THREE OF THESE DETERMINES YOUR VO2 MAX. BUT JUST CARDIAC OUTPUT IS HR AND SV.
91
The effect of aging on cardiorespiratory fitness
THE HIGHER THE VO2 MAX the less chance of cardiovascular diseases
- after age of 30 vo2 max decreases 10% per decade
- structural and functional changes in the heart causes deterioration, affect maximal stroke volume, the decline in maximal heart rate (HR max) which can decrease VO2 max
- degradation of heart cell----> heart gets smaller, and ventricles become thick (bad) and slower heart rate
- heart cells loose compliance
- slight increase in the thickness of ventricles----> reduces the heart capacity
- Abnormal rhythms (arrhythmias)
- increased thickness and stiffness of valves inside the heart
at the level of skeletal muscles:
- decreased muscle mass and strength (sarcopenia)
- muscle mitochondria dysfunction
- reduced muscle oxygen uptake
92
The effect of exercise on the prevention of VO2max decline
vo2 max stays high if you keep exercising less steep and slow decline
- VO2 max can improve at any age with regular endurance training by apprx 15-20% depending on exercise
- slope is usually steeper in males then women (per absolute decline)
- endurance trained adults reveal less decline in Vo2 max with advancing age compared with healthy sedentary adults
93
CSEP exercise prescription guidelines based on HRR, RPE, talk test
RPE - rate of perceived effort
(6-20 or 0-10) not the most reliable
TALK TEST: whenever going out to walk or jog, where you examine someone from the rate of speech helps to see exercise intensity
HEART RATE RESERVE- helps find target heart rate
94
I will NOT ask you to calculate % of HRR or HRmax but you need to know the difference between
these two measures
HR max- does not take into account resting heart rate
(this is a problem because it does not account in the initial fitness)
HRR- accounts your fitness level.
Heart Rate Reserve (HRR) is the difference between your maximum heart rate (HRmax) and your resting heart rate (HRrest). It represents the range of heart rate values you can use to measure exercise intensity, while HRmax is your highest achievable heart rate during exercise. So, HRmax is a fixed number, while HRR is a range used for calculating exercise intensity.
95
What are the exercise intensity thresholds and what are the exercise intensity domains?
two important thresholds:
1. GAS EXCHANGE THRESHOLD (GET)
2. RESPITORY COMPENSATION POINT (RCP)
DOMAINS:
MODERATE
HEAVY
SEVERE
96
How do we determine these thresholds?
breaking point that you receive, they are going to be the same the the exact power output in both methods
A) lactate
B) ventilation using metabolic cart
97
What is the energy supply in each domain?
PHASE 1: moderate domain
6-9 RPE
VO2= STABLE
- producing lactate in the first phase, do not need ATP
comes from aerobic so burning fat
PHASE 2:heavy domain
10-14 RPE
VO2-UP
- combination of glycolysis + fat helps provide ATP
PHASE 3: severe domain
RPE : HIGH
VO2 (AMOUNT OF OXYGEN YOU NEED)=
EXPONENTIAL INCREASE (NO STEADY STATE)
- ATP TURNOVER IS TOO HIGH THAT FAT METABOLISM CANNOT PRODUCE THAT MUCH ATP ANYMORE
- SO THROUGH ANAEROBIC (GLUCOSE AND GLYCOGEN) WHICH PRODUCES LACTATE CONTRIBUTED TO ATP PRODUCTION
SO PHASE 1: FAT OXIDATION
PHASE 2: A COMBINATION OF FAT OXIDATION, AEROBIC GLYCOLYSIS AND GLYCOGENOLYSIS
PHASE 3: ANAEROBIC GLYCOLYSIS AND GLYCOGENOLYSIS
98
Physiological characteristics of each domain (i.e., slide 5). You just need to know the appropriate
range of values such as lactate, RPE and HRR.
HRR=
moderate exercise= 40%
vigorous exercise= 60%
near max exercise= 90%
lactate=
GAS EXCHANGE THRESHOLD (GET)
1st lactate threshold
("aerobic threshold")
- 40-60% or 40-80% of VO2 max
RESPITORY COMPENSATION POINT (RCP)
2nd lactate threshold
"anaerobic threshold"
- 60-90% of Vo2 max
or 65-95%
RPE BORG SCALE:
7- very, very light
9- very light
11- fairly light
13- somewhat hard
15- hard
17-very hard
19- very, very hard
99
What is the importance of knowing the exercise intensity domains?
it is important to the the different intensity domains because if you want to prescribe intensity for client you need to know how long you client can sustain that exercise
100
How long can we sustain exercise in each intensity domain (approximately though)?
moderate: metabolically stable so about 2 hrs- 4 hrs
> 2 hours
heavy: 45 min to 2 hours max
- less than moderate
severe: seconds to ~ 45 min
- hyperbolic relationship
101
what is the benefit of having a lactate threshold of RCP closer to 95%?
- higher threshold can work hard for longer
- fit people RCP closer to right they dont produce lactate as fast
- not fit people RCP CLOSER TO LEFT
102
What are the components of endurance exercise prescription: (i.e., FITT-VP principle)
- the health of the current client
- challenge their physiology and the physiology of individual
- tailored to individual prescribed exercise slightly above the threshold of the individual
FITT-VP:
20 to 60 min per session
-never exercise below 10 minutes at least 10 minutes
- unless it is high-intensity interval training
- accumulation of 30 min MIPA per day or 20 min of VIPA per day
( MIPA- MODERATE INTENSITY PHYSICAL ACTIVITY)
(VIPA- VIGOROUS INTENSITY PHYSICAL ACTIVITY)
103
How much is the volume of exercise prescribed for the general population?
INITIAL CONDITIONING:
1-6 weeks of training recreational
Someone who wants to improve their VO2 max:
4-8 months
- how to improve cardiovascular fitness
- intensity, frequency and duration
MAINTENANCE for athletes:
104
What is the relationship between exercise frequency and VO2max improvement?
- based on literacy it depends on the goal overall
3-5 days of exercise per week is recommended either moderate or vigorous exercise
LESS THAN 3 sessions is suboptimal results not optimal:
10-12 times per week is good for athletes
- each session per day should be 10 min or more.
can have multiple bouts.
105
How much is optimal endurance exercise duration and what is the relationship between exercise
intensity and duration?
optimal: 3-5 sessions per week
30 min MIPA and 20 min VIPA
light:
MIPA: 30 -60 min duration 150 min/wk
VIPA: 5-10 min duration 75 min/wk
TIME (THE DURATION OF EXERCISE)
- INVERSELY RELATED TO THE INTENSITY
106
What factors determine the volume of endurance exercise?
heart rate reserve
or HR max
volume = frequency x duration
- high volume to build cardiovascular fitness and able to tolerate higher intensity for longer period of time
- if the training intensity is low there is usually a higher volume (longer duration). This is known as high-volume, low-intensity training
- Low volume( shorter time) and high-intensity training is usually meant for HIIT training
107
The difference between HIIT and constant load exercise
-builds muscle strength and endurance at the same time
- high intensity facilitates recovery faster than constant load exercise
-high-intensity exercise should happen at at rest and interval periods
108
The benefits of HIT for the general population and people with metabolic and cardiovascular
diseases?
HIIT- TIME efficient
- when compared on a work-matched basis or when estimated energy expenditure is equivalent, low-volume HIIT can induce similar or even superior physiological healthy performance-related changes to constant load exercise in both healthy individuals and diseased population
109
which HIIT workout is better for high metabolic stress and which HIIT workout is better and can last for a longer period?
having a HIIT WITH 3 MINUTE ON 3 MINUTE OFF
HAVING A HIIT WITH 1 MINUTE ON 1 MINUTE OFF
109
what are the three stages of challenging the body to keep adapting?
Initial conditioning
- 1-6 wks, 3d/wk. 20-30 min/d
goal: 40%-60% HRR for 30 continuous min
Improvement:
- 4-8 months, progress 3 to 5 days/wk
- either frequency of duration is increased before intensity is increased
- GOAL: Sustain MIPA to VIPA 20 to 60 min per session @ > 6/10 RPE
MAINTENANCE:
-continuous after reaching goals of the improvement stage
-goal: maintain fitness level weekly caloric expenditure (1000Kcal)
110
what are the benefits and what do HIIT workouts improve in healthy, young individuals
- improving the oxidative capacity
- improved glycogen content
-reduced rate of glycogen utilization and lactate production
- increase oxygen uptake
- enhanced peripheral vascular structure and function
- increased capacity for whole body and skeletal muscle lipid oxidation
111
vo2 improve the same for HIIT and CONSTANT LOAD?
true
112
what is the effect of HIIT on patients with type 2 diabetes?
citrate synthase ( volume of mitochondria) increased
-more glut-4 blood sugar goes from the blood into cells, facilitating the transfer of glucose to the cell
- GLUT-4 increases after 6 sessions of HIIT
- 24 hours after training blood sugar is lower
113
what is the effect of HIIT on patients with coronary artery disease?
effective means to improve the cardiovascular fitness and health status of highly functional patients with coronary disease
114
What are the different types of stretching?
Static stretching
dynamic stretching
ballistic (bouncing) stretching (BS)
proprioceptive neuromuscular facilitation (PNF)
115
The contribution of the muscle spindle and Golgi tendon organ in the determination of acute
(short-term) and chronic (long-term) flexibility
acute -
1. viscoelastic deformation,
2. increasing pain tolerance
3. reduction spindle deactivation
chronic effect of stretching-
1. deactivation of spindle
116
What are the most and least effective modes of stretching and why?
Dynamic stretching may be less effective THAN SS because muscle spindles remain active during the contraction phase, which can interrupt the stretching process, preventing muscle spindle deactivation. WHILE SS can deactivate for longer periods
- the main mechanism that reduces the effectiveness of DS (compared to ss) is the repetitive muscle contractions performed during the stretch phases. These muscle contractions can reset muscle spindles and increase tension (contraction) in the muscle. This reduces the ability for the muscle to stretch and lengthen easily (compliance)
1. PNF most effective
2. static
2. dynamic
3. ballistic is the least effective ( since high-frequency muscle contractions during BS increase tension in the muscle and minimize muscle compliance enhancement)
117
what is static stretching? DOES SS IMPROVE flexibility?
is lengthening a muscle until stretch sensation or point of discomfort is reached and then holding the muscle in a lengthened position for a prescribed period
yes it does
eg. 30 s stretching does increase for up to 15 min
118
Is static stretching transient and what are the mechanisms?
yes it is a short term
- viscoelastic deformation of the muscle
- increased tolerance to uncomfortable stretch sensation
- declined muscle spindle activation
119
in static stretching what scenario does viscosity decrease or increase and what happens to viscoelasticity?
why do people do flexibility exercises?
viscosity decreases viscoelasticity deformation increases
think of ketchup for deformation.
120
does pain tolerance go up when doing static stretching and pain receptors are inhibited?
yes
121
what happens during stretching for stress relaxation?
short term:
ORIGINALLY: when something is placed on the muscle spindle it sends signals to the spinal cord. Then the spinal cord fires a signal to the alpha motor neuron, and the tension in the muscle increases or goes up.
DISCOMFORT STECHING TO POINT OF DISCOMFORT: when the muscle is stretched to the point of discomfort the muscle spindle does not fire anymore, and the muscle becomes relaxed.
122
how does static stretching increase flexibility
1. viscoelastic deformation. ( reduced viscosity of connective tissue components to a change in shape in or movement)
2. increasing pain tolerance
3. reduction in activation of muscle spindles
123
what is dynamic stretching?
is a controlled stretching movement through the active joints
- it improves flexibility but less than SS
- increases core temperature
- stretch contract, then stretch, then contract
- contraction faze muscle spindle doesn't have a chance to get deactivated, so they maintain that why DS is less than SS
124
What is Ballistic (bouncing) stretching?
bouncing is using momentum in an attempt to exceed the normal range of motion which can induce bouncing motions at the end of the range of motion.
-frequency of muscle contraction is faster
- may or may not improve flexibility
- the effect is less than dynamic stretching
- may increase injury rate
125
what is ecological validity?
how stretches can mirror real-world settings and behaviours, ensuring that the results apply to everyday situations
ex. lunges
126
what is proprioceptive neuromuscular facilitation?
PNF incorporates an isometric contraction followed by a SS
- stretch contract (max contraction) stretch
- best for improvement of range of motion
- it does improve flexibility
LIMITATIONS:
requirement for partner assistant
uncomfortable and painful
increases the risk of muscle strain
127
what is the difference between PNF and dynamic stretching?
- activation of the goldi tendon in PNF during the contraction faze
- stretching faze Golgi tendon organ is not activated
128
what is one fact about the Golgi tendon organ?
it is not sensitive to stretch but it is sensitive to muscle tension
- ex. heavy weight lifting and can't lift any longer- sends a signal back to the spinal cord, and inhibits alpha motor neurons that's why muscle becomes more relaxed
- protective muscle mechanism
129
what happens during the three phases of PNG?
1. static stretching: 15-30 s
- viscoelastic deformation
- increase pain tolerance
- reduction in muscle spindle activation
2. isometric contraction 5-15 sec
- activation of Golgi tendon organ
- hard and intense contraction
3. static stretching -
- everything in phase one more of everything accelerated
- flexibility increases more than SS
130
What is fibre hyperplasia
increasing in number of muscle fibres DOES NOT HAPPEN IN HUMANS
131
What is energy expenditure? what is obligatory thermogenesis? and facultative thermogenesis?
all of this is the thermic effect of feeding
How many calories you "burn" per day
- decomposition of food growth and pregnancy
- superimposition of energy that you need during daily life activity
- ex. shivering increases body temp which means using more energy
Knes 203
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