Lactate dehydrogenase
Enzyme used when lactate is created from pyruvate
T or F - Each molecule of glycogen that goes through glycolysis yields 3 new ATP
True
T or F - Beta oxidation converts FFA's into Acetyl-CoA in fat cells
False
T or F - When hard exercise starts, blood glucose is the first energy source used
False
T or F - PFK is the primary rate limiting enzyme in glycolysis
True
T or F - Cellular oxidation takes place in the cytoplasm of the muscle cell
False
T or F - Oxygen is combined with ADP in the Krebs cycle to form ATP
False
T or F - RER is determined by dividing CO2 by O2 consumed
True
T or F - If the RER is 1.0 or higher, then we are sure that primarily carbs are being utilized
True
T or F - Insulin and Glucagon really have opposite effects
True
T or F - Any food substrate can directly enter the Electron Transport Chain
False
T or F - PH levels in the body can alter enzyme activity
True
T or F - Calcium is an example of a second messenger
False
T or F - Glycogenolysis is the process of creating glucose from proteins
False
T or F - Beta Oxidation converts FFA's into Acetyl-CoA
True
Depletion of carbohydrate stores during exercise influences fat metabolism by?
Reducing the amount of Pyruvic Acid in the sarcoplasm
Carbohydrates are normally stored as?
Glycogen
Creation of new glucose in the liver is called?
Gluconeogenesis
Fructose enters glycolysis at which molecule?
G3p
Galactose enters glycolysis at which molecule?
Glucose 6 Phosphate
The term oxygen deficit refers to the?
Lag in oxygen consumption at the beginning of exercise
Steroid hormones exert their action into a cell by?
Stimulating DNA directly
Triglycerides are converted to acetyl-CoA by a process called?
Beta-Oxidation
What is the major hormone secreted by the posterior pituitary gland that aids in plasma volume regulation?
ADH - Anti Diuretic Hormone
What is the indicator of achieving VO2 max?
No change in VO2 with an increase in work rate
At approximately what percentage of VO2 max does the lactate threshold occur in untrained people?
50%
Most of the carbohydrate used as a substrate during exercise comes from?
Muscle glycogen stores
The majority of the hormones we talked about in class do what during exercise?
Increase
Insulin decreases in the blood during exercise why?
To maintain blood glucose levels
T or F - One use for energy in the body is for the movement of ions
True
T or F - The significance of glycolysis taking place in the sarcoplasm of the cell is that; that's where the main fuel source is for glycolysis
True
T or F - RER can tell you how much protein you're burning?
False
T or F - Fats can directly enter the Krebs cycle?
False
Overload
Increased capacity in response to training overload
Specificity
- Specific muscle involved
- Energy systems that provide ATP
Reversibility
When training is stopped, the training effect is quickly lost
Training to increase VO2 Max
- Large muscle groups, dynamic activity
- 20-60 min, 3-5 times/week, 50%-85% VO2 Max
Expected increases in VO2 Max
- 15% (average) - 30% (prolonged or strenuous training if couch potato)
- Greater increase in highly de-conditioned or diseased subjects
Genetic Predisposition
Accounts for 40% - 66% VO2 Max
Warm-up
- Increases cardiac output
- Increases blood flow to muscles
- Believed to reduce risk of injury
Cool-Down
Return blood "pooled" in muscles to control circulation
Three Methods to Improve Aerobic Power
- Long, slow distance
- Interval training
- High intensity, continuous exercise
What is the most important factor in improving VO2 Max?
Intensity
Long, Slow Distance
- Low intensity exercise
- 57% VO2 Max or 70% HR Max
- Duration greater than would be expected in competition
- Based on idea that training improvements are based on volume of training
Interval Training
- Repeated exercise bouts separated by rest periods
- Should last longer than 60 seconds to improve VO2 Max
Work Interval
Intensity: 85%-100% HR Max
Rest Interval
- Light activity such as walking
- Should be as long as the work interval (minimum) - 2:1 ratio is also good
High Intensity, Continuous Exercise (Tempo Training)
- Appears to be the best method of increasing VO2 Max & lactate threshold
High Intensity Exercise
- 80% to 90% HR Max
- At or slightly above lactate threshold
How do most injuries occur during exercise?
Overtraining
Overtraining
- Short term, high intensity exercise
- Prolonged, low-intensity exercise
What is the 10% rule for safely increasing training load?
Intensity or duration should not be increased by more than 10% per week
ATP-PC System for improved anaerobic power
- Short (5-10 seconds)
- High intensity work intervals, 30-60 seconds rest intervals
Glycolytic System for improved anaerobic power
- Short (20-60 seconds)
- High intensity work intervals, 2-4 minutes rest intervals
What are the two types of strength training exercises?
Dynamic and Isotonic
Hypertrophy
Increase in fiber diameter
Hyperplasia
Increase in fiber number
What is the term for increasing fiber diameter for increases in muscle size?
Hypertrophy
Progressive Resistance Exercise
- Improvements in strength via progressive overload
- Periodically increasing resistance (weight lifting) to overload muscle
- Basis for most weight training programs
Principles of Strength Training
- Muscles must be exercised near peak tension for increases in strength
- There is no "optimum" weight training program
- 3-4 days per week with rest days in between is recommended
- Strength training should involve same muscles as competition (movement p
Free weights vs. Machines
- Strength gains are similar following training using both.
Combining strength and endurance training?
- Combined, training may result in lower gains in strength alone
- Recommended that strength and endurance training be performed on alternate days for optimal strength gains
- Power athletes should not perform endurance training as it will reduce power &
Argument for free weights vs. machines?
- Some data shows that free weights produce greater strength gains
- Produce greater movement variability & specificity
- Force control of balance & stabilization
Gender differences in response to strength training?
- Untrained males have greater absolute strength than untrained females
- Strength related to cross-sectional area of muscle
- There does not appear to be a gender difference in response to strength training
DOMS (Delayed Onset Muscle Soreness)
- Appears 24-48 hours after strenuous exercise
- Due to microscopic tears in muscle fibers resulting in inflammatory response
Static Stretching
- Continuously holding a stretch position
- Preferred technique due to less chance of injury and soreness, along with less muscle spindle activity
Proprioceptive Neuromuscular Facilitation (PNF)
Isometric contraction of muscle being stretched
Dynamic Stretching
Ballistic stretching movements
What are the goals of Off-Season Conditioning?
- Prevent excessive weight (fat) gain
- Maintain muscular strength or endurance
- Maintain bone & ligament strength
- Maintain skill level
What is the goal of pre-season conditioning?
Increase to maximum the energy systems used in particular sport
What is the goal of in-season conditioning?
Maintenance of fitness level
What are the most common training mistakes?
- Overtraining
- Undertraining
-Performing non-specific exercises
- Failure to schedule a long term training plan
- Failure to taper before a performance
What are the symptoms of overtraining?
- Decrease in performance
- Loss of body weight
- Increased # of infections
- Chronic fatigue
- Elevated heart rate & blood lactate levels during exercise
- Psychological staleness
T of F - Men and Women respond similarly to training programs?
True
T or F - Training improvement is always greater in individuals with lower initial fitness?
True
T or F - Genetics play an important role in how an individual responds to training?
True