PHYL2730 Exam - Post midsem

Question	Answer
Lactate produced during a sprint is very _____.	High
What does lactate dissociate into?	Lactate ion & H+
Acidosis	Metabolic acidosis is a pH imbalance in which the body has accumulated too much acid and does not have enough bicarbonate to effectively neutralize the effects of the acid.
What ion drives down the pH in a muscle?	Hydrogen ion. (H+)
Buffering of H+ by cell proteins prevents....	Accumulation of H+ in muscle and prevents cell from acidosis and therefore, fatigue. (limited capacity - pH drop inevitable)
Cell produces ___ to protect itself and prevent production of more ____.	PFK; Lactic Acid
PFK levels decrease with low __ levels.	pH
What does the Na+/K+ATPase pump do?	Returns K+(potassium) back into the cell and sends Na+ (sodium) back out. It reverses the flip of the elements due to the action potential
Na+/K+ATPase pump ____ with sprint training.	Increases
As a sprint increases in duration, there is more involvement of which energy system?	The aerobic energy system
There is no difference in resting ATP concentrations between the fibre types. True or false?	True
There is 3x less PCr than ATP stored at rest in muscle fibres. True or false?	False; 3x MORE PCr than ATP at rest.
What substrates, when depleted, will lead to fatigue?	ATP, PCr, glycogen, glucose.
Acidosis within a muscle may impair the activity of the key glycolytic enzyme _________. In turn, this results in ____ energy being made available for the resynthesis of ____.	Phosphofructokinase (PFK); Less; ATP
A good sprinter has more type ___ fibres, greater ____ of muscles and better synchronisation of _______ _____.	2; hypertrophy; motor units.
Sprinters have a higher intramuscular buffering capacity (through protein) than an endurance athlete. True or false?	True
Citrate Synthase and PFK activities and also VO2 max are improved by what training?	Sprint training
High Intensity Interval Training	HIIT is characterized by repeated sessions of relatively brief, intermittent exercise, often performed with an "all out" effort or at an intensity close to that which elicits peak oxygen uptake
The resynthesis of PCr in muscle is an aerobic process or anaerobic process?	Aerobic process
Is the removal of lactic acid an aerobic or anaerobic process?	Aerobic process
Slykes	Muscles buffering capacity (linked to sprint training)
Why isn't sprint training really sprint training? (repetitive sprinting)	Large amounts of lactic acid produced and pH lowers dramatically. Not enough rest period to regenerate creatine phosphate levels, therefore body relies on aerobic metabolism.
HIIT improves what?	Oxidative capacity and cardiovascular fitness
Velocity-Growth curve (boys vs. girls). Explain.	With maturation, boys increase in endurance, strength, speed and power. Boys peak height velocity occurs later than girls.
Difference between male/female early maturers.	Girls: shorter legs, narrower shoulders Boys: more muscular, shorter legs, broader hips
Hormonal alterations at puberty as a result of testosterone. Give two answers.	Protein synthesis & bone growth
Hormonal alterations at puberty as a result of estrogen. Give two answers.	Bone growth and fat deposition - especially in thighs and hips.
As the onset of puberty hits girls, what slowly decreases?	Composite strength per body mass (N/kg)
Anaerobic Power	The maximal rate at which energy can be produced or work can be done without relying on any significant contribution of aerobic energy production
Boys VO2max increases because of an increase in muscle mass. What happens to girls?	Girls VO2max decreases due to more fat and less MM
Unlike adults, children will use what energy system when doing a sprint? But they won't produce lots of ____ and therefore recover quickly from high intensity exercise.	Aerobic metabolism; Lactic acid
Children have lower levels of which enzyme?	PFK
Thermoregulation different in adults and children, this means they can gain and lose ____ quickly.	Heat
What is menarche?	When menstration begins
What are two examples that allow a good foundation of bone growth	Nutrition and weight bearing activities
Is resistance training in children okay? If yes, what are the specifications (reps/sets etc)	Resistance is fine, provided that the program is properly designed and competently supervised. Ensure high reps, good technique.
What makes up the female athlete triad?	1. energy availability/disordered eating 2. menstrual disturbances 3. bone health
Is there supported evidence which says there's a certain phase of the menstrual cycle in which women achieve their best performances? What can cause them to underperform?	No patterns identified. But PMS or Dysmenorrhea can influence performance.
What makes gymnasts/runners unique in regards to menarche?	Often experience menarche much later than non-athletes/other athletes. Also have reduced no. of cycles in a year.
Eumenorrhea is...	normal menstrual function
Oligomenorrhea is...	an infrequent occurrence of menstrual function
Amenorrhea is...	An absence of menstrual functions (<4 per year)
Primary Amenorrhea is...	No sign of menstrual cycle until 16+ yrs
Secondary Amenorrhea is...	Passed puberty but periods now absent.
Dysmenorrhea is...	Painful menstruation
Name 5 reasons/potential causes as to why there could be menstrual dysfunction?	1. acute effects of stress 2. high quantity or intensive training 3. low body weight or body fat 4. energy deficit through inadequate nutrition and disordered eating 5. hormonal alterations
Explain the revisited concept of the female athlete triad by the ACSM and the interrelationship between energy availability, bone mineral density and menstrual function.	Image: Screen_Shot_2014-06-18_at_10.36.25_am (image/png)
Energy Availability =	Energy intake - Energy expended
Anorexia Athletica is...	Excessive and compulsive exercise.
Luteal phase deficiency is...	Absence of ovulation (body can't support a fetus) and the lining of the uterus does not thicken like normal.
Exercise-Related Menstrual Irregularities (ERMI)	High prevalent in female athletes whom have never given birth. ERMI not always reflected in bleeding pattern. - Luteal phase defects - Oligomenorrhea - Amenorrhea
What percentage of bone mineral is laid down between puberty and 18yrs old?	50%
There is a ______ fracture risk as bone health _______.	Increased; decreases
Where is there more bone density in the body?	In weight bearing bones (femur, fibula, tibia etc)
What hormone is essential for females to maintain bone density?	Estrogen
Normal density of bone - T-score =....	From -1 or greater
Osteopenia is...	Refers to bone density that is lower than normal peak density but not low enough to be classified as osteoporosis.
Osteopenia T-score = ....	-1 to -2.5
Osteoporosis T-score = ...	-2.5 or lower
Osteoporosis is ... Established Osteoporosis is ...	A Progressive bone disease that is characterized by a decrease in bone mass and density which can lead to an increased risk of fracture. Established Osteoporosis is also the presence of a fragility fracture.
Name at least 3 changes associated with normal aging.	- increased adiposity - reduced muscle mass (sarcopenia) - reduced strength - reduced aerobic capacity reduced bone mineral density
Why is the quality of muscle lower in older populations?	Due to decreased activity and decreased testosterone which is needed for muscle mass
Sarcopenia is...	Age-related loss in skeletal muscle
Anabolic resistance means...	The nutrients consumed in food are not taken up by the body efficiently (post exercice)
Dietary insufficiency in older adults...	Nutrient uptake is less efficient with age and medications decrease ability to extract nutrients
If a person has sarcopenia, what are 3 impacts this will have on their body?	- Decrease in bone mineral density Decrease in aerobic capacity Decrease in functional capacity such as walking/stair climbing
When would you commonly see a rapid loss in bone mass?	Menopause.
When there is a decrease in estrogen, bones lose what to the blood?	Calcium. This process is irreversible.
List 5 benefits of exercise for older adults.	1. increase MM and strength 2. increased cardiovascular fitness 3. decreases chronic diseases and mortality 4. decreases body fat 5. increases dynamic balance and gait speed
Why would exercising to improve bone health be beneficial in older adults?	Improving balance can prevent falls (and thus, fractures) .
Why would you avoid high pressure activities such as sit ups or toe touches in adults with established osteoporosis?	The high pressure activities can lead to fractures.
Positive Stress in normal training is...	Training that causes improvements in exercise performance.
In how many weeks is it expected to see major training adaptations?	~ 6-10 weeks
The extent of training adaptations are genetically limited. Explain.	Individuals have different volumes of capacity for training (what is too much or just right). Too much training and performance decreases and injuries increase.
Overtraining leads to...	performance decrements, chronic fatigue, illness, overuse injuries.
Overreaching is...	Before overtraining. This is where someone deliberately attempts to overstress the body for short periods of training. It's easy from this phase to cross to overtraining
Excessive training is...	Where volume and intensity is extreme. Can lead to decreased strength and performance. More is not better. Quality not quantity.
Intensity and volume are what?	Inversely related. This means that if volume increases, intensity should decrease and vice versa.
What happens if both intensity and volume increase?	Negative effects! This is overtraining and should only be done for a short period only.
What nutrient helps resynthesis of glycogen?	Carbs
List 4 symptoms of overtraining syndrome	1. decreased performance 2. fatigue 3. changes in weight, appetite 4. lack of motivation/depression
What could be a psychological factor of overtraining syndrome?	The emotional pressure of the competition leading to increased stress. Parallels with clinical depression.
What could be physiological factors involved with overtraining syndrome?	Changes in catecholamines, autonomic, endocrine and immune factors.
Sympathetic NS responses to overtraining syndrome?	1. Increased BP 2. Loss of appetite 3. Weight loss 4. Sleep/emotional disturbances 5. Increased BMR
Parasympathetic NS responses to overtraining syndrome?	1. Early fatigue 2. Decreased resting HR 3. Decreased resting BP 4. Depression symtoms
Endocrine responses to overtraining syndrome?	1. Resting cortisol increases 2. Decreases resting levels of testosterone 3. Resting catecholamines increase
Out of cortisol, testosterone and thyroxine, which hormone changes the most during a period of increased training?	Cortisol.
What resources can be used to determine overtraining?	Fitness logbooks to track training/feelings
Immune responses to overtraining syndrome?	1. Suppressed immune system 2. Decreased lymphocytes and antibodies 3. Increased incidence of illness after exhaustive exercise
____ exercise will strengthen the immune system, but _____ will decrease it.	Regular; overtraining.
Tapering is...	A reduction in training volume/intensity prior to a major competition to allow recovery/healing. Lasts 4-28 days. Most appropriate for infrequent comps.
Tapering does not result in _____.	Deconditioning.
In tapering it is ideal to maintain _____ but decrease ______ by ___%.	Intensity; frequency; 60.
Detraining is...	A loss of training-induced adaptations. Longer period of tapering and change.
Losses occur during when frequency and duration decrease by ___ of regular training load.	2/3
By what % can oxidative enzyme activity decrease by through detraining?	By 40-60%
What is the term used to describe the ability to adapt?	Plasticity.
Skeletal muscle can be considered ____ in its response to training and detraining?	Plastic
Cross-innervation means...	The speed of the fibres are determined by the speed of the innervating nerve
What type of training generally results in the movement from type 2B to 2A fibres?	Resistance training (at 80-95% of 1RM)
At high speeds of activity, is the gastrocnemius or soleus more likely to be preferentially recruited? Is this the opposite or the same at slow speeds?	Gastrocnemius at high speeds; opposite at low speeds
Why do type 2B fibres have 4x greater the power output than type 1 fibres?	This is because type 2B fibres have a greater diameter and velocity.
At the start of a sprint, are fibres recruited gradually or all at once?	All at once.
If the pennation angle is greater, then...	The operation speed is slower but more strength
If the pennation angle is smaller, then...	The operation speed of the muscle is much faster
Plyometrics is what?	An eccentric contraction immediately followed by a concentric contraction.
What is the purpose of plyometrics training?	To improve speed and power.
With repeated wearing of high heals, what can happen to calf muscles?	They can physically begin to shorten in length
Wearing a plaster which encompases both the arm and elbow, the whole arm is immobilised in a 90deg angle for an extended period of time. What can this do to the muscles?	Consequently the muscle become weakened, as the shortened position results in a rapid loss of sarcomeres and strength.
Are the first ~6 weeks of adaptations to training neural or structural?	Neural (improved skill, reduced inhibition and improved synchronisation)
Early changes in strength, unlike later changes, can be seen by changes in an EMG. This is because...	Of early neural changes and later structural changes (which don't reflect in am EMG)
What is an example of a neural adaptation to strength training?	Recruitment of high threshold motor units not previously recruitable and increased firing rate of motor units
What is the role of the Golgi Tendon Organs? How are these changed with training?	They prevent damage to the muscles/body. They decrease in inhibition to allow more force as body gains confidence.
Why do body builders have a greater % of type 1 fibres over type 2 fibres, in comparison to weight lifters and power lifters?	Bodybuilders do high repetition training with limited recovery. Mitochondrial adaptations from endurance.
What relative intensity (% 1RM) is best for optimal hypertrophy?	80 - 95%
Hyperplasia is...	An increase in the number of fibres/cells
Hypertrophy is...	An increase in size of the fibres/cells.
Muscle atrophy is...	Also called sarcopenia. The loss of muscle due to inactivity/use.
Do older adults respond quicker or slower to resistance training?	Quickly. Three sessions a week, with one at high velocity
A loss of creatine phosphate and anaerobic energy capacity are related to a loss in ____.	Power.
Muscle protein synthesis in older adults during exercise is _____.	suppressed.
Is it possible to get a shift from type 1 to type 2 fibres or vice versa?	Hardly, it's extremely rare and will only happen with cross-innervation
With training, movement is possible within the type 2 fibres. Which way does it most commonly go?	From type 2B to 2A
Force is related to the pennation angle of the fibre, true or false?	True
Type 2B fibres have 4x the power output than type 1 fibres. Why?	They have a greater diameter and velocity.
Are fibres recruited sequentially or all at once at the start of a sprint?	All at once.
The greater the pennation angle...	The speed of operation is slower, but greater force production
The smaller the pennation angle...	The faster the speed of operation
Plyometrics is...	Muscles moving from a muscle extension to a contraction in a rapid or "explosive" way. Improves speed and power in performance. Eg. jump training
What happens to the calf muscles when high heals are worn excessively?	The muscles start to physically shorten due to long periods in a shortened position.Loss of sarcomeres and strength
If an arm is put in plaster at 90deg and immobilised for several weeks, what happens to the skeletal muscle?	The muscles become weakened due to extensive periods of shorting and inactivity. Loss of sarcomeres and strength.
What kind of changes are seen within ~ 6 weeks of training in regards to adaptations?	Neural (skill based, reduced inhibition, improved synch)
Why will an EMG pick up changes in strength in early adaptations but not later changes?	EMG's will pick up changes based on neural adaptations, but not structural. Post 6 weeks are mostly/purely structural.
Myogenic changes in skeletal muscles refers to what?	Structural changes, ones you can physically see.
What kind of changes would you expect with neural changes?	Increased involvement of high threshold motor units which were not previously recruitable. Also increased firing rate of MU.
What do the Golgi Tendon Organs do?	They prevent damage to the muscles/body. This function can be inhibited with strength training to allow more force production as body gains confidence.
Why do bodybuilders have more type 1 than type 2 fibres?	They complete high repetitious training with limited recovery. Constant reps = Endurance, leading to mitochondrial adaptations.
What happens to creatine kinase in the days after a muscle is damaged?	The levels of CK increase.
In normal training, is the eccentric or concentric phase substantially underloaded?	Eccentric phase
DOMS stands for...	Delayed Onset of Muscle Soreness.
How long post-exercise will DOMS occur?	12 - 48hrs.
When will DOMS normally occur? (With what kind of movements)	Mostly eccentric actions.
Glycogen depletion is where...	The muscles capacity to synthesise glycogen is impaired when muscle is damaged.
"Repeat-Bout" Effect is...	1st bout of eccentric exercise causes damage. The 2nd within several weeks sees less damage. This protection process can last from 6-12 months.
Optimal force is obtained when... (to do with cross bridges/length)	Optimal cross-bridge interaction between actin and myosin filaments. Too much/little overlapping and decreased tension is seen.
Isometric contractions are...	Contracting a muscle at a fixed angle against an immovable object. No external change in muscle but still force production (Eg. Pushing a wall)
What are the 3 macronutrients?	Carbs (CHO), Fats & Protein
What are the 2 micronutrients?	Vitamins & Minerals
What nutrients support high intensity training?	Glycogen (key) & CHO
What nutrients support low intensity training?	Fats
Mass action means...	More glycolytic pathways are activated
What increases mass action during training in heat?	Higher catecholamines and stress response.
In terms of the cardiovascular system, what will endurance athletes have better of?	Capillary network and O2 delivery
In moderate altitude training, hyperventilation performs what kind of action?	Driven by stress, hyperventilation keeps the O2 in the blood high.
Moderate altitude training requires more use of ______ and initiates the release of more ______.	Glycogen; catecholamines
List 4 factors that can inhibit performance.	1. Glycogen depletion 2. Dehydration 3. Hypoglycemia (low blood glucose) 4. Hyponatraemia 5. Central Fatigue
Hyponatraemia is...	An electrolyte disturbance in which the sodium ion concentration in the plasma is lower than normal.
Central fatigue	Mental fatigue that develops during prolonged exercise and is attributed to impaired function of the central nervous system; central fatigue may correlate with a buildup of tryptophan, causing sleepiness and mental fatigue
Peripheral fatigue is...	Fatigue in the exercising muscles.
Monosaccharides are...	The most basic and smallest sugar unit. Include glucose, fructose, galactose
Disaccharides are.. How are they formed?	A double sugar, composed of two monosaccharides. Sucrose, maltose, lactose. Formed when two monosaccharides undergo a condensation reaction which involves the elimination of a small molecule, such as water.
Polysaccharides are...	Most complex carb. Starches, glycogen.
Is glycogen stored in high concentrations? If so, where?	Stored in large concentrations in the liver.
Sources of carbs in the diet? List 3.	1. Milk 2. Grains 3. Fruits 4. Vegies
Is a high carb diet or low carb diet better for competition purposes? Why?	High carb diet. The quality of the training decreases with less glycogen in the body.
Fat can only be burned without O2 (anaerobically). True or false?	False. Can only be burned with O2.
What is the rationale behind pre-exercise carb loading?	Consuming a large amount of carbs prior to exercise to delay the onset of fatigue.
What is glycemic index?	A figure representing the relative ability of a carbohydrate food to increase the level of glucose in the blood.
Do high GI foods appear slowly or rapidly within the blood?	High GI foods are reflected rapidly in blood glucose concentrations
High glycemic foods are beneficial for ____ intensity exercise, and low glycemic foods are beneficial for ____ intensity exercise.	High; Low
What % of total calories should carbs be to maintain glycogen stores? Is this different for people who do heavy training and endurance athletes?	50%. People involved in heavy training/endurance activities should consume 55-60% to prevent low levels.
Time to fatigue and changes in muscle glycogen vary with different intensities of exercise. True or false?	True; The greater the intensity, the shorter the time to fatigue
What are the 4 goals of pre-event intake of CHO?	1.To maximise muscle glycogen stores. 2.To maximise liver glycogen stores. 3.To ensure the athlete is adequately hydrated 4.To prevent hunger but to avoid gastrointestinal discomfort.
The two key priorities during prolonged exercise are..	1. Substrate replacement and avoiding depletion of muscle glycogen 2. Fluid replenishment
Will intaking CHO during exercise have any effect? If so, what?	CHO ingestion during exercise can improve mental performance as well as exercise capacity.
Name 3 features of fat cells.	1. Protects organs 2. Insulation 3. Necessary for steroid hormone production 4. Stores fat-soluble vitamins 5. Primary energy source (especially low intensity)
Improved ________ ________in the muscles can reduce the rate at which _______ _______ is used and it can therefore delay the athlete hitting the wall.	Aerobic Capacity; muscle glycogen
Is it beneficial to undertake a high fat low CHO diet before competition?	No.
Of the 20 amino acids required by the body, how many have to be gained from the diet?	8.
List 3 things in which Amino Acids and Protein contribute to.	Amino acids and protein contribute to structure, transport, enzyme function, hormone production, immune function, acid-base balance, fluid balance and energy availability
What is Biological Value? (BV)	It is the nutritional effectiveness of the protein in a given food, expressed as the percentage used by the body of either the total protein consumed or the digestible protein available.
Where is the majority of fat stored in the body?	Adipose tissue. Some also stored in muscles/blood.
What is the recommended intake of protein for endurance athletes per kilo per day?	1.2 - 1.6grams
What is the recommended intake of protein (suggested by WHO) per kilo per day simply to maintain a healthy diet?	0.8grams per kilo (this is the absolute minimum)
Does Whey or Casein have a greater initial rate of protein synthesis?	Whey
Casein clots within the stomach. This means the absorption rate is _____.	Slower
Whey is soluble, meaning the absorption rate is ______.	Faster
Milk is ___ % casein and ___% whey	80%; 20%
Casein has a higher leucine content than whey, which means the protein resynthesis is faster. True or false.	False; It is Whey which has a higher leucine content.
What is the suggested protein intake (5-6 times per day) which is best for maximal muscle growth in resistance training?	20g, any more and does not elicit any further results.
Sports drinks with more than __% sugar content will ___ the release of fluid from ____ ______.	8%; slow; small intestine.
As the carbs contained in a sports drink ______, fluid intake/reabsorption ______.	Increases; decreases.
Salt does not promote the uptake of water, true or false.	True; the more salt a fluid has, the greater the reabsorption of water.
What is the normal concentrations of sodium in the blood?	135-145mmol
If someone has hyponatraemia, what is the major concern for the body?	The body will struggle to retain water.
An over consumption of fluids(h20) during exercise can lead to hyponatremia. Why?	With more fluids without salt, the sodium concentrations go down and thus, less absorption of water
What is the approximate time period for recovery from high intensity exercise?	~ 6-24hrs
How long post exercise is there a rapid resynthesis of glycogen?	~4-6hrs
What kind of GI foods are recommended for intake between 0-6 hours post exercise?	High GI foods.
What does glycogen synthase do?	Assists when glycogen in muscle is low. It is an enzyme involved in converting glucose to glycogen.
When replacing fluids after exercise, what % of fluids lost should be consumed?	150%
How long does it take for the gastrointestinal tract to completely absorb caffeine?	~60minutes
How long post-consumption of caffeine is there a peak plasma (caffeine) concentration?	Between 1-2 hours.
Everyone responds to caffeine in the same way. True or false?	False; individuals all experience different side effects.
Caffeine is mainly excreted in urine with a half life of 3 to 5 hours. True or false?	True.
Early research suggested that caffeine mobilised free fatty acids from adipose tissue. How was this beneficial to athletes?	This increase in fat availability during prolonged exercise would potentially spare glycogen and help the athlete delay ‘hitting the wall’
Caffeine may improve calcium homeostasis in muscles and the sarcoplasmic reticulum and/or improve Na + /K + pump activity. True or false?	True. It helps Calcium moving to and from the sarcoplasmic reticulum for contractions.
What is the function of the sarcoplasmic reticulum?	The sarcoplasmic reticulum releases calcium ions during muscle contraction and absorb them during relaxation
Why is consuming too much caffeine a problem for athletes?	It can impair fine motor skills.
Where can HMB be found in large concentrations? (B-hydroxy-B-methylbutyrate) Is it essential to the body's nutrient supply?	Citrus fruits; not essential.
Would well trained athletes benefit from HMB supplements?	No, likely to be only untrained athletes and elderly
Glycerol is...	The glycerol backbone is central to all lipids known as triglycerides. Can be used to induce hyper-hydration.
Sodium Bicarbonate (Baking soda) causes what?	It works to eliminate hydrogen ions and reduce acidity in the blood by increasing the pH.
How does sodium bicarbonate help the muscles?	It accelerates the transfer of hydrogen ions from the active muscle cells to the blood. This slows the rate of intramuscular acidosis and a drop of pH in the blood.
Explain how H+ can be a limiting factor to performance?	Anaerobic glycolysis produces lactic acid and, at a physiological pH, most of the lactic acid dissociates into H+ and lactate. The increasing acid in the muscle (from H+) causes the fibers' calcium-binding capacity to decrease, thus limiting muscle contraction.
Beta-Alanine supplements...	Improve muscle carnosine (which buffers H+) and exercise capacity (linked to improvement in buffering of H+)
What is the suggested dose range for Beta-Alanine?	4.8-6.4grams per day
Beetroot juice is high in what?	Nitrate
Nitrate is converted to _____ and further more into _____ ____.	Nitrite; nitric oxide
Why is Nitric Oxide good for the body?	It's a powerful vasodilator helps with blood flow and blood pressure. It also improves the coupling between the energy and muscle force production and reduces the use of oxygen needed.
Plasma levels peak after approx. _____ following ingestion.	~ 1 hour
The effective ‘dose’ of nitrate is equivalent to how much beetroot juice?	500ml
To be sure that maximal glycogen resynthesis occurs, it's suggested that athletes need to consume ___ CHO/kg/BM per hour, every ___ minutes.	1.2-1.5g; 30 minutes
Is Glutamine an Amino Acid?	Yes.
Where is glutamine the most abundant and where is it produced the most?	In Muscle and Plasma; Skeletal Muscle
Glutamine increases post exercise during the first few hours. True or false?	False, it decreases.
Glutamine helps to replenish what post workout?	Glycogen stores.
Research has not shown any significant glutamine benefits for athletes through Glutamine supplementation. True or false?	True.
When exercise is considered, and muscle is unable to produce glutamine in sufficient amounts, what is compromised and suffers as a result?	The immune system
Where is 95% of creatine found?	In skeletal muscle.
What dietary sources can provide creatine?	Meat and fish
What is the benefit of creatine monohydrate supplements?	It improves sprint performance, muscle strength and size (also quality). It also works to buffer intramuscular H+.
What is the recommended daily dose of creatine monohydrate supplements?	20g
Creatine monohydrate has a water retaining influence on the muscle. What flow on effect does this have?	True; this helps gain body mass due to the water causing the muscle to swell. This stimulates protein synthesis.
Erythropoietin is...	A hormone secreted by the kidneys that increases the rate of production of red blood cells in response to falling levels of oxygen in the tissues.
Work equation...	Work = force x displacement
Power equation	Power = work/time
What is an Anaerobic Work Index Test?	Aims to determine the max amount of work that a person can perform in a period of 30 seconds. "All out test".
Lactate can be transported to the _____ and transformed into glucose.	Liver
Vo2 Max	The maximal amount of oxygen you can take in and be efficiently used by the body
If you stress the lactate threshold, you will increase it and thus increase performance. True or false?	True
The lactate threshold is...	The point at which lactate exponentially rises above resting levels - the body is producing more lactate than it can remove
What is the benefit of increasing RBC count?	Increasing the oxygen carrying capacity
What is the benefit of training in high altitudes?	Naturally stimulates the production of EPO, the hormone which creates RBC's
Borg's Rating of Perceived Exertion	In medicine this is used to document the patient's exertion during a test, and sports coaches use the scale to assess the intensity of training and competition. Scale of 6-20.
Heart rate is NOT linearly related to exercise intensity. True or false?	False; HR and O2 consumption are linearly related
Are submaximal predictions as reliable as direct measurements of VO2 max?	No
What's the YMCA Bicycle Ergometer test?	Image: download (image/jpeg)
Age predicted HRMax can be worked out how?	208 - (0.7 x age)
A sinus rhythm of the heart is an irregular HR. True or false?	False, it's a normal HR.
Image: images (image/jpeg)	P wave = atrial depolarization, contraction of atria QRS wave = ventricular contraction T wave = repolarization, refilling of ventricles
Where are the 10 different leads placed on the body for an ECG?	6 on the chest on specific rib locations. The remaining four are placed on the limbs - one on each wrist and one on each ankle
What are the standard units of blood pressure?	Millimetres of mercury (mmHg)
Which artery in the arm is usually the one used to measure BP?	Brachial artery
Korotkoff sounds are...	The vibrations made by blood against the arterial wall.
The first audible heart beat when taking a BP corresponds to what?	The systolic blood pressure.
As the sounds of the BP come to an end, which phase of BP is this?	Diastolic blood pressure
Pulse Pressure is...	The difference between the systolic and diastolic blood pressures, providing an approximation of the stroke volume.
'Normal' BP is considered what? (?/?)	120/80mmHg
Mean Arterial Pressure is...	Is the average blood pressure exerted against the arterial walls.
Mean Arterial Pressure equation	SBP - DBP / 3
Vital Capacity	The max amount of gas that can be expired after a max inspiration.
Restrictive diseases are...	The inability to get sufficient air into the lungs. Limited by the reduced compliance of the lungs or chest wall.
Obstructive Diseases are...	Premature closing of the airways. Air can get in but you cannot exhale quickly. Eg. Asthma or emphysema
Isometric Strength Test Example - Force produced against an immovable object.	Grip Strength using spring-resistance dynamometer.
Isoinertial Strength Test Example	1 Repetition Max Bench Press
With an increase in exercise intensity, _______ normally rises progressively , whilst ______ tends to remain at resting levels or rise/fall slightly.	SBP; DBP

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