Exercise Physiology Final

A sign of enhanced submaximal endurance capacity is...

Decreased submaximal heart rate.

Eccentric resistance exercise __________ muscle glycogen synthesis.

Decreases.

Strength training leads to increased maximal force output. The initial stage of increase in maximal force output is due to *increase in skeletal muscle size*.

False, increase in neural adaptation.

Strength training leads to increase maximal force output. The initial stage of increase in maximal force output is due to increase *muscle fiber size*.

False, neural adaptations.

Cross-training (strength and endurance training) causes negative effect on *endurance* performance.

False, strength.

Most of adults who know the benefits of exercise actively engage in physical activity sufficient to promote aerobic fitness in the United States. This statement is __________.

False.

Water loss (dehydration) is the _______________ way to lose weight quickly.

Fast, but dangerous.

From childhood to adulthood, increases in muscle mass (even in the absence of a training program) are primarily due to...

Fiber hypertrophy.

The age-related loss of type _________ muscle fibers may account for the loss of strength that is seen in older populations.

II.

With exercise during pregnancy, increased fetal heart rate is most likely a sign of...

Increased maternal and fetal catecholamines.

Fat deposits increase through childhood and adolescence due to...

Increases in size and number of fat cells.

If you are performing an arm-curl (elbow flexion) and cannot use momentum (speeding up the arm flexion), you are using __________ exercise device.

Isokinetic

Aerobic training would decrease submaximal heart rate, which is beneficial for aerobic performance because...

It saves energy used by heart beats & It gives longer time for ventricular filling.

The diving reflex includes which of the following responses?

Lactate accumulation.

Which statement is most accurate about the effects of exercise on health and longevity in humans?

Life span may not significantly increase with exercise but quality of later life does.

What is the likely outcome of low volume, low intensity training?

Little improvement in either aerobic or anaerobic capacity.

The best way to lose weight in preparation for an upcoming competition season is to...

Lose 0.5 to 1 kg per week by kilocalorie restriction and exercise.

Beta-blockers can lead to...

Low blood pressure.

A comprehensive medical evaluation prior to starting an exercise program is recommended for all of the following groups except...

Low-risk individuals.

_________ glycemic index food is good as a pre-event meal.

Low.

During the early phase of altitude exposure, muscle oxygen exchange is diminished due to...

Lower arterial PO2.

Which of these cardiovascular changes is the primary cause of age-related decrements in VO2max?

Lower maximal heart rate.

Stroke volume in women is __________ than in men due to ___________.

Lower, smaller heart size.

Maximal anaerobic capacity would involve...

Maximal ATP production from PCr

The change in cardiac output in response to aerobic training is...

Maximal cardiac output increases.

The curve associated with exercise and immune function suggests that...

Moderate exercise is associated with the greatest immune function.

In general, whole-muscle hypertrophy in humans most likely results from...

Mostly fiber hypertrophy.

When motor units are recruited more synchronously,

Muscles increase the rate of force development.

What causes the decrease in pulmonary function with age?

Stiffening of the lungs and chest wall.

Static-contraction resistance training is most effective for building...

Strength during rehabilitation.

When muscle glycogen and blood glucose both start to run low during exercise in the cold, the possible consequence is...

Suppression of shivering.

Why does testosterone abuse cause testicular atrophy among men?

Testosterone abuse causes testicular atrophy among men because the abuse causes a suppression of their normal hormones. To elaborate, the injected testosterone, namely, anabolic steroids, suppresses the secretion of gonadotropic hormones which control the function of the gonads. With the decreased secretion of gonadotropin in the body, the secretion of "natural" testosterone is decreased due to the negative feedback loop and there is a final result of testicular atrophy. The testicles simply do not produce their own testosterone anymore. To summarize, testicular atrophy occurs because gonadotropic hormones are suppressed which aid in function and development of the gonads, and due to the negative feedback mechanism, this further leads to the decrease in natural testosterone secretion, so without these natural hormones being secreted due to the testosterone abuse, the testicular atrophy occurs. This can go back to the saying, "if you don't use it, you lose it."

Aerobic training causes so many changes that are beneficial to endurance performance, such as faster running time during marathon race. A research shows that mitochondrial enzymes keep increasing but maximal oxygen uptake (VO2max) reaches plateau (a point of no improvement) around 5 months after endurance training started. At the same time, respiratory exchange ratio (RER) decreases at the same intensity of endurance exercise. How are increased mitochondrial enzymes and RER related?

The increase in mitochondrial enzymes and RER is related because, as we have previously learned, the RER can exceed 1.0; the types of substrates that we are using with RER is CHO--fast & Fat--slow. Due to the fact that the utilization of fats is slow, it increases the need for oxygen to be able to break it down which further causes an increase in blood flow, RBC, and Q. Also, the slow breakdown of fats requires an increase in mitochondrial enzymes which indicates an increase in the amount of fat usage and decrease in the amount of glucose usage to benefit the event of endurance performance that the individual is partaking in. The increase in mitochondrial enzymes leads to a greater use of oxygen to produce more ATP and energy. All in all, the individual can function during aerobic exercise due to mitochondrial enzymes which lead to a greater use of oxygen to produce more ATP and energy through the breakdown of fats. As mitochondrial enzymes increase, the RER decreases. An RER below 1.0 will indicate that fat is being utilized as a substrate and carbohydrates are no longer being used because they cannot sustain the intensity of endurance exercise.

Strength training leads to increase maximal force output. The late stage of increase in maximal force output is due to increase *muscle fiber size*.

True.

The most important factor in designing anaerobic/aerobic power training is what *energy system* to be stressed.

True.

Usually heat exhaustion victims have been sweating profusely, often with inadequate fluid replacement. Sweat is hypotonic. The blood osmolality of an individual in heat exhaustion is likely to be *high*.

True.

Compared to someone who can squat 75 kg, someone else who can squat 150 kg has...

Twice the strength.

After anaerobic training, the cross-sectional area of _______ are larger than before the training.

Type I and Type II fibers.

If you know that your 1RM of arm extension is 20 kg, your 1RM of arm flexion is...

Unknown

Which blood biomarker would likely be increased with overtraining syndrome?

Urea.

During moderate exercise in hot and humid environment, which vascular beds receive the most blood flow (absolute amount of blood)?

Skin.

*One metabolic equivalent* = 3.5 ml O2/kg/minute. This formula is _________.

True.

A greater percentage of women's total muscle mass (vs. men's) is located in the *lower* body. This statement is _______.

True.

What are the anatomical differences between concentric cardiac hypertrophy and eccentric cardiac hypertrophy?

*Concentric cardiac hypertrophy*: markedly, the diameter of the heart increases. The anatomical difference is that there is an increased thickness of the left ventricular wall. This increase in diameter is due to new sarcomeres being added in-parallel. Other differences include the decrease of both end-diastolic volume and stroke volume. *Eccentric cardiac hypertrophy*: marked by the increase in the length of the heart. The anatomical difference is that the left ventricular chamber itself dilates (becomes larger). The dilation of the left ventricular chamber is due to new sarcomeres being added in-series, therefore, increasing the length of the heart as mentioned in the opening sentence. Other differences include the increase of both end-diastolic volume and stroke volume.

Explain the difference between strength and power.

*Strength* is the maximal force that a muscle or muscle group can generate. *Power* is the rate at which the work is performed; it is the explosive aspect of strength. Power = force x speed (distance/time)

List the five general principles of training and briefly explain each with your own words.

1) *Individuality*: everyone is different, meaning that everyone has a different genetic make-up, with this being said, everyone will respond differently to training regimens; for example, someone may have great improvement with a training program (high-responder), while another person may exhibit minimal gains with the same training program (low-responder). 2) *Specificity*: the training program needs to be specific to the sport or the desired outcome; for example, a marathon runner doesn't need to focus on sprints within their training program; the intensity, duration, and mode of the training regimen needs to be tailored to the individual sport/desired outcome. 3) *Reversibility*: "use it or you lose it;" if training is ceased (detraining) then the gains or benefits the individual reaped will be reversed with time; physiological aspects of improvement will reverse rather quickly, for example, VO2max will decrease, etc. 4) *Overload*: increasing the demand on the body is crucial to improvement; for example, if you squat 75lbs for week one of training, then the next week you may increase the reps or the weight, or both. 5) *Variation (periodization)*: changing what you do within your training program systematically over a calendar year, this prevents boredom; you change variables such as intensity, duration, and/or mode to keep you on your toes.

Resistance training causes concentric hypertrophy because of increased afterload. Explain, in detail, (1) what is afterload, (2) why afterload increases during resistance training, and (3) why increased afterload causes concentric cardiac hypertrophy?

1) Afterload is the pressure the heart must work against to eject blood during systole (ventricular contraction). 2) Afterload increases during resistance training due to the increased blood pressure that is exhibited during this type of training. With the increased blood pressure, it presents a hefty resistance that has to be overcome by the left ventricle. In order to overcome this increased afterload, the heart muscle will compensate by increasing the thickness of the wall of the left ventricle, namely, adding sarcomeres in-parallel to strengthen the muscle to be able to eject the blood properly during the activity of resistance training exercise. 3) Afterload causes concentric cardiac hypertrophy because, as mentioned in number two above, the increased blood pressure presents a great resistance that has to be overcome by the left ventricle in order to properly eject the blood that is coming into the ventricle. In order for the heart to overcome this increased afterload, the heart muscle compensates by increasing the thickness of the left ventricular wall. Therefore, meaning that sarcomeres are added in-parallel to strengthen the muscle of the left ventricular wall to be able to properly eject the blood during the event of increased afterload presented during the activity of resistance training. This increase in the thickness of the left ventricular wall, in turn, increased it's contractility allowing for the ejection of the blood in spite of the increased afterload. This thickening of the myocardium that occurs inadvertently causes a decrease in the volume of the chambers of the heart which can account for the decreased EDV and stroke volume that is exhibited due to concentric cardiac hypertrophy.

Exercising in hot and humid environment causes extreme sweating, which leads to (1) further elevated body temperature, (2) increased acidity, and (3) increase in heart stress. Explain why these three occur.

1) Further elevated body temperature occurs because the metabolism increases during exercise, but when exercising in a hot and humid environment, there is no room for efficient heat exchange between that in which the body is making through metabolism to the environment in which the individual is in, so as a result, the body temperature is further elevated. When the temperature of the air is greater than or equal to the temperature of the skin, convection will not work due to sweating, so evaporation must be depended upon which cannot single-handedly keep the body temperature where it needs to be, so the increase in body temperature will occur rather quickly in a hot and humid environment. 2) Increased acidity occurs due to the fact that when the body temperature rises, the blood is redistributed to the skin to cause vasodilation to attempt to cool the body temperature, so this action will decrease blood flow to the active muscle, so since there is not as much blood flow to the active muscle, the anaerobic system is relied upon which results in an increase in lactate accumulation because the production is greater than the clearance because of the blood flow being directed elsewhere due to the extreme environmental condition that the individual has found themselves exercising within. 3) An increase in heart stress occurs due to the decrease in plasma volume due to the extreme sweating that is occurring during exercise in the hot and humid environment. The decrease in plasma volume leads to an increase in blood viscosity which means that the blood is stickier which causes a greater resistance in the blood vessels, therefore, increasing the stress that is placed upon the heart to pump this sticky blood throughout the body. This increased resistance also causes an increase in heart rate which coincides with the increase in heart stress because the heart is attempting to compensate for the increase in blood viscosity by pumping faster.

Endurance training causes eccentric cardiac hypertrophy because of volume loading. Explain, in detail, (1) what is volume loading, (2) why volume loading occurs by endurance training, and (3) why volume loading causes eccentric cardiac hypertrophy?

1) Volume loading is essentially an increased preload which means that there is an increase in the return of blood to the heart, more specifically, the ventricular EDV increases. 2) Volume loading occurs during endurance training because of the increase in plasma volume that is attributable to endurance training exercise. The increase in plasma volume is due to increased number of RBC because as this concentration of plasma proteins increase, so does the oncotic pressure which pushes the fluid from the interstitial space and into the blood vessels. The increase in plasma volume can also be due to the release of ADH and aldosterone into the blood during endurance training which causes the reabsorption of water and sodium in the kidneys which leads to an increase in blood plasma, and as stated before, this increased plasma volume is kept in the vascular space by the oncotic pressure created by the presence of more RBCs or plasma proteins. 3) Volume loading causes eccentric cardiac hypertrophy because the increase in plasma volume leads to an increase in the return of blood to the heart because any decrease in venous return as a result of more blood in the capillaries is prevented. This increased preload or volume loading effect leads to an increase in the volume of the left ventricle to what is larger than what is considered "normal," so it stretches the cardiac muscle fibers surrounding the left ventricle, ultimately leading to a dilated left ventricular chamber. The eccentric stretch of these cardiac muscle fibers will cause sarcomeres to be added in-series to pre-existing sarcomeres, therefore lengthening the heart, namely, dilating the left ventricular chamber. This dilation allows for the increased preload to be accounted for which also leads to an increased stroke volume and EDV because more blood can be ejected from the left ventricle within each contraction of the heart.

The order of muscle groups to be trained...

Should be larger muscles first.

A 20-year-old male with 60 bpm of resting heart rate wants to train at 75% of target heart rate. Using Karvonen method, his target heart rate is calculated as ___________ bpm.

165.

For every gram of carbohydrate stored as glycogen, _________ grams of water are also stored.

2.6

Oxygen concentration at the sea level (760 mmHg) is 20.93%. Oxygen concentration at the top of Mt. Everest (253 mmHg) is?

20.93%

Bone mineral density peaks around the ages of...

25 to 35 years.

Ideal CHO concentration in sports drinks is approximately _________ %.

6-8.

Which track athlete would most likely excel in competition in Denver, Colorado (elevation 1,610 m)?

800m runner

Suppose you're planning to run a full marathon in next April and started training. What is the good plan 3-4 weeks prior to the marathon race to maximize your training results in the race?

A good plan 3-4 weeks prior to the marathon race to maximize training results in the race is to participate in reduced training, known as tapering. To elaborate, the taper period is when the volume and intensity that the athlete is partaking in is reduced in order to provide adequate time for the tissue damaged by intense training to heal, and for the energy reserves in the body to be completely and fully restored for competition, a full marathon, in this case. Tapering maximizes training results because there is an evident increase in muscle strength and power, which can be attributed to modifications in contractile mechanisms during this rest period. Aspects such as overall performance, strength, power, and economy of effort all show improvements due to the taper period. For these reasons explained tapering is the best plan 3-4 weeks prior to the marathon race in order to maximize training results and perform to the peak of your ability during the race. Glycogen loading is also a good addition to plans 3-4 weeks prior to the marathon race to maximize training results. This is because the glycogen stores found in the muscle as well as the liver will be maximized, to their fullest potential. For this reason, the athlete will be very well-prepared for the race because the glycogen stores in the muscle are the first use of energy the body goes to, and if the stores are fully stocked, if you will, then the athlete can sustain exercise for a longer time than if these stores were depleted upon the start of the race.

Traditional periodization would work best for...

A marathon runner.

In which region do fat deposits pose the greatest health risk?

Abdominal area.

Why does maximal heart rate decrease with age?

Adrenergic receptor desensitization.

Steroid use has little or no effect on...

Aerobic capacity.

If the rate of oxidative production of ATP is low, then, this means...

Aerobic power is low.

A hormone called ____________ stimulates retention of Na+ ions.

Aldosterone.

Most of people do not go space flight. But the effects of microgravity on the human body have been studied. Explain why?

Although most people do not get to experience space flight in their lifetime, there are a select few that do, and when they do go, they stay for extended periods of time. So, for this reason, the effects of microgravity on the human body have been studied for these select few as well as those on Earth who lead a sedentary lifestyle. Understanding microgravity allows tools to be created for those who get to partake in space flight in order for their muscle mass and bone density to be spared as much as possible in zero gravity conditions. As mentioned, these studies benefit scientists in understanding those people who are couch potatoes (sedentary) because they exhibit many of the problems that those who go to space have. Some of the problems include, but are not limited to, body composition (such as having less FFM), decreased bone and muscle mass, as well as cardiovascular function issues.

Explain why altitude training can be beneficial for endurance performance, but also disadvantageous for endurance performance.

Altitude training can be beneficial for endurance performance because at a higher altitude, the athletes will acquire more RBCs which allows their oxygen carrying capacity to increase, more simply, their blood is allowed to carry more oxygen. Within endurance athletes, this is obviously beneficial because the aerobic training that they are enduring requires the use of oxygen to produce ATP and energy through the breakdown of fats, so the more oxygen that is available at this high altitude is beneficial to this type of athlete. On the other hand, altitude training can be disadvantageous for endurance performance because muscle mass decreases at high altitudes as well as their ability to generate ATP which leads to the inability of the muscle to meet the demands of endurance exercise. Prolonged exposure to high altitude can cause a loss of appetite which can result in an evident amount of weight loss. The cardiovascular system also undergoes a decrease in VO2max because of the reduced PO2 at the high altitude. Other issues can arise such as mountain sickness, Cheyne-Stokes breathing, as well as high-altitude pulmonary edema, just to name a few. All of these are disadvantageous for endurance performance because some inhibit the performance directly such as the decrease in muscle mass and the inability to generate ATP to sustain endurance exercise; the other events mentioned affect endurance performance due to that fact that it will directly cause detriment to the athlete in the state of their well-being, not allowing them to function at, what we would call, "100%."

Which of these groups of women most likely has the lowest bone density?

Amenorrheic swimmers.

Caffeine's ergogenic effects are most similar to...

Amphetamines, but weaker.

What is anaerobic power?

Anaerobic power is the rate of energy release by oxygen-independent metabolic processes.

Beta-blockers would be used to enhance performance for which of the following sports?

Archery.

Who has the most power?

Athlete A (bench presses 100 kg over 0.6 m in 0.5 second)

Exercise training in older populations affects neural reflex function by...

Attenuating loss of reflex speed.

Propose a mechanism that accounts for how warming the skin can stop shivering in patients with core body temperatures that would usually induce shivering.

Because warming the skin causes the skin temperature receptors to detect warm, which tells the hypothalamus wrongly that the body is warm.

In women, strength gains from resistance training are a result of _________.

Both muscle hypertrophy and neural adaptations.

Bicarbonate loading is considered an ergogenic aid because of its supposed effects on...

Buffering capacity.

By inserting rest intervals into anaerobic or aerobic power training programs, athletes...

Can perform a greater amount of work in a session.

Which of these daily recommended nutrient intakes is correct?

Carbohydrate: 55 to 60% of total kilocalorie intake.

Which of these daily recommended nutrient intakes is recommended to athletes?

Carbohydrate: 55 to 60% of total kilocalorie intake.

VO2max improves with aerobic training due to __________ adaptations in young exercisers and ___________ adaptations in older exercisers.

Central, peripheral.

One of the dangerous effects of excessive cortisol release is...

Compromised immune function.

Resistance programs aimed at improving strength should involve...

Concentric and eccentric training.

Heat that the body gains from sitting on hot turf would be categorized as...

Conduction.

Wet clothing and being in the cold river contributes to Jones' heat loss by what thermal mechanism?

Convection.

As windchill becomes greater, __________.

Convective heat loss increases.

The ratio of which two hormones provides important information about anabolic processes associated with overtraining syndrome?

Cortisol, testosterone.

The level of plasma __________ will increase when the body is under stress.

Cortisol.

Endurance training causes sweat glands to...

Decrease electrolyte content of sweat secretion.

Which of following factors contributes to chronic weight loss associated with advanced aging?

Decreased appetite.

Due to caffeine's effects on fluid balance in the body, it could also be called a(n)...

Diuretic.

Diuretics use is prohibited by WADA. List two reasons and explain them.

Diuretics use is prohibited by WADA for the two reasons listed as follows: 1) Use leads to an increase in the athlete's urine volume which will attempt and sometimes succeed to flush out the banned substance or dilute its concentration in the urine enough that it will remain undetected from the vigorous testing their urine goes through; even with the best technology, it is only calibrated to pick up a certain concentration of such banned substances, so diuretic use is sometimes successful, this is why its use is prohibited. 2) Use will also lead to a temporary loss of weight which comes from losses in extracellular fluid, such as the blood plasma, which leads to a decreased blood volume. This decrease in blood volume is due to the increase in urine production. This temporary weight loss can be utilized by the athletes unfairly in sports such as gymnastics and wrestling in which weight is a main concern; this is another reason why its use is prohibited.

Skeletal muscle vasodilation improved after habitual exercise in older individuals due to...

Enhanced endothelial function.

How do skeletal muscle arterioles in older individuals compensate for reduced blood flow during exercise?

Enhances muscle oxygen extraction.

Which of the following is an important strategy for endurance athletes to avoid overtraining?

Ensure adequate caloric/carbohydrate intake to replenish glycogen.

Which of these statements best describes the effects of amphetamines in the body?

Ergogenic but dangerous.

The combination of alcohol plus energy drinks yields a(n) _________ response.

Ergolytic.

Hormone that leads to faster closure of the growth plate in long bones is _________.

Estrogen.

Exercising muscle fibers (repeatedly contracting muscle fibers) signals to...

Facilitate glucose transporters (GLUT-4) to relocate to the cell membrane.

Insulin signals to...

Facilitate glucose transporters (GLUT-4) to relocate to the cell membrane.

Anabolic steroid use leads to a significant increase in *aerobic* capacity and performance.

False, anaerobic.

Aerobic training leads to increase maximal oxygen uptake by skeletal muscle. This is due to increase *myofibril size* in skeletal muscle fiber.

False, capillary supply.

Fluid loss coincides with *increased* plasma volume.

False, decreased.

Aerobic training would *facilitate onset of* anaerobic power during maximal exercise.

False, delay onset of.

What is the exercise training on thermoregulation in the heat in older individuals?

Skin blood flow is increased.

Explain, in detail, why increased cortisol results in increase urea (byproduct of protein breakdown) in blood during overtraining condition?

First and foremost, the concentration of testosterone and thyroxine decreases while cortisol increases in the blood under the condition of overtraining. With this being said, the ratio between testosterone and cortisol is important, because it is the main indicator of anabolic recovery processes, so a discrepancy within this ratio is indicative of the presence of a catabolic, overtraining condition. The increased concentration of cortisol and decreased concentration of testosterone in the blood under overtraining condition leads to an increase in protein catabolism which means that there is more breakdown than synthesis of proteins. Since urea is a by-product of protein catabolism, and the catabolism of proteins is increased during overtraining conditions, then it can be concluded that there is an increase in the concentration of urea in the blood; the relationship between protein catabolism and blood urea concentration is synonymous. All in all, under overtraining conditions, the increase in concentration of cortisol in the blood ultimately leads to an increase in urea in the blood because increase in cortisol leads to increase in protein catabolism, and with urea being a by-product of protein catabolism, it only makes sense that its concentration in the blood would increase.

During exercise in the cold, the primary metabolic substrate is...

Glucose/glycogen in spite of increased circulating catecholamines.

At higher doses, steroid use leads to...

Greater effects.

The best determinant of the length of a rest/recovery interval is...

Heart rate.

Why does stroke volume increase from childhood through adolescence to adulthood?

Heart size increases.

From the perspective of thermoregulatory homeostasis, what is the primary difference between heat exhaustion and heat stroke?

Heat exhaustion initiates the homeostatic mechanism such as sweating while heat stroke cause failure of homeostatic mechanism.

To build anaerobic capacity, which training strategy would be the best?

High volume, low intensity.

When you set the exercise intensity of the interval training _________, the intensity of active recovery should be __________.

High, low.

In men, steroid use can lead to...

Higher estrogen secretion.

Compared to untrained individuals, trained endurance athletes have...

Higher maximal stroke volumes.

Successful aerobic training delays onset of lactate threshold. As a result, blood lactate concentration is elevated at __________ intensity, and ATP synthesis is relied on __________ pathway.

Higher, aerobic.

Which body composition measurement is called "gold standard?"

Hydrostatic weighing.

What is the consequence of eating a pre-exercise snack that is high in simple carbohydrate?

Hyperinsulinemia.

If high glycemic index food is consumed before exercise, blood glucose level is elevated. Specify the location where blood glucose is transported to, and how blood glucose is transported.

If a high glycemic index food is consumed before exercise, then the blood glucose level is elevated, which further causes insulin to be released. When insulin is released before exercise, GLUT-4 is facilitated to relocate to the cell membrane of all cells with insulin receptors, further allowing glucose to enter the cell to be synthesized into glycogen, protein, and fats to be stored, resulting in decreased blood glucose levels. With this increase in insulin, the glucose uptake in the muscles reaches an abnormally high rate which quickly leads to hypoglycemia as well as fatigue; the glycogen stores are depleted as well as any glucose the body could use during the activity of exercise. All in all, a high glycemic index food being consumed before exercise is not a good idea because it will hinder the muscles' ability to utilize glucose as an energy source.

If high glycemic index food is consumed during exercise, blood glucose level is elevated. Specify the location where blood glucose is transported to, and how blood glucose is transported.

If a high glycemic index food is consumed during exercise, then the blood glucose level is elevated, but during exercise insulin release is suppressed, so the active muscles will stimulate GLUT-4 to relocate to the cell membrane of the contracting muscles, therefore allowing glucose to enter the cell and be utilized as a substrate within glycolysis to provide sufficient ATP for the given intensity of exercise to the muscle.

Your resistance training program is designed as follows: 80% of 1RM 8-10 repetitions 3 sets 3 minutes rest 3 times a week for 12 weeks However, you don't have enough time and think of reducing rest time to 1 minute. Explain what would happen because of this change.

If you were to reduce rest time to 1 minute, then the heart rate would not fall to the bpm (beats per minute) that is required during rest. With this being said, the metabolic byproducts such as lactate, for example, would build up quicker in the body, therefore, leading to a faster rate of fatigue. Fatigue increases the risk for injury because it leads to decrements in muscle contraction or the inability to generate enough force to continue through exercise at a given intensity. Rest time is crucial to allow the body to be fully ready to go into the next interval of the resistance training program; the muscles need time to recover between sets. Since the heart rate would not drop to the recommended resting heart rate, which is approximately 130-150 bpm for those 30 years old and younger, the muscles would not recover between sets and the individual may not be able to continue through the program and complete the recommended number of reps and sets. All in all, beginning the next set too soon by taking only a 1-minute rest period would not allow the muscles to work to their fullest potential because they would be constantly fatigued without proper recovery periods.

The most concerned effect from microgravity is...

In musculoskeletal system.

If the intensity of aerobic exercise is high and lots of oxygen is consumed, this training program would lead to _________, which would result in _________.

Increase in number of red blood cells, eccentric cardiac hypertrophy.

Aerobic training causes an increase in stroke volume due to all of the following except...

Increased cardiac and arterial stiffness.

Increased plasma volume with heat acclimation leads to...

Increased cardiac output and skin blood flow.

High levels of muscle strength, power, and skill are not possible in children until __________ occurs.

Nerve myelination.

Who might benefit most from artificial altitude simulation at sea level?

Non-elite runners.

VO2max in older individuals is primarily limited by...

Oxygen transport to muscles.

If fat-free mass increases,

Performance may improve or decline, depending on the sport.

Which of these is most directly influenced by the amount of stored glycogen?

Performance time.

Quick ascending during scuba diving can cause...

Pneumothorax (lung rupture) due to lower pressure in thoracic cavity & air embolism by lower pressure.

_________ is the rate of performing work, such as how quickly the object is moved.

Power.

Frostbite should be rewarmed...

Preferably in a hospital.

Which of the following statements explaining the increase in SV after anaerobic training is correct?

Preload and contractility increase, afterload decreases.

Tapering would be most effective and appropriate for...

Professional track and field athletes.

With exercise during pregnancy, fetal hypoxia would be the result of...

Reduced blood flow to the uterus.

What is the most important factor determining the effectiveness of evaporative heat loss?

Relative humidity.

With aging, total lung capacity is unchanged but vital capacity decreases because ______________.

Residual volume increases.

Explain, in detail, the reasons why resistance training is beneficial to children.

Resistance training is beneficial to children when it is prescribed and supervised which leads to a low risk of injury. Resistance training will increase their strength which will protect them against injury in sport or daily activities. The gain of strength in pre-pubescent children is due to neural mechanisms, while in adolescents, the gain is due to neural mechanisms as well as muscle hypertrophy. Back on topic, resistance training is beneficial in children because, similarly to adults, it will increase fat-free mass (FFM) and significant bone growth will result due to the high-impact weight-bearing training, and decrease body weight/fat mass.

Explain, in detail, the reasons why resistance training is beneficial to older individuals.

Resistance training is beneficial to older individuals because it can increase their strength by 30% and in some older male individuals, it can increase their strength by up to 50-200%! The increase in strength is due to fiber hypertrophy, increased cross-sectional areas of type I and type II fibers, and neural adaptations. Resistance training will also benefit them by increasing their muscle mass, muscle size, and bone mineral density. The overall benefits of resistance training include an increase in daily living activities and a decrease in the risk of falls which prevents a premature death! Resistance training will preserve older individuals' autonomy and independency.

Muscle wasting that is associated with the aging process is called __________.

Sarcopenia.

For sprint training, the most practical way to set the intensity of an interval is to...

Select a given distance.

Explain the possible benefits of blood doping for exercise performance and the possible health risk of blood doping.

The possible benefits of blood doping for exercise performance include an increase in oxygen-carrying capacity due to the increase in number of red blood cells which ultimately leads to an increase in endurance performance. On the other hand, the possible health risks of blood doping are as follows: increasing the number of red blood cells can lead to blood becoming too viscous or sticky which could lead to blood clotting which could cause health issues as severe as a pulmonary embolism, heart attack, or even stroke. Another risk is that mismatching or mislabeling of the blood to be reinfused can occur with careless or unprofessional handling, meaning that if someone were expecting their own blood to be reinfused, they could accidentally receive someone else's which can cause a plethora of health risks such as an allergic reaction, infection hazards (hepatitis or HIV pathogens), as well as being exposed to other bloodborne diseases. Obviously, the risks of blood doping far outweigh the benefits, so it is absurd that well-known athletes have done this to get a "one-up" on their competition.

What are the steps leading to concentric cardiac hypertrophy?

The steps leading to concentric cardiac hypertrophy are as follows: after the event of resistance or anaerobic training, the cardiomyocytes will expand by the synthesis of new contractile proteins and the assembly of new sarcomeres in-parallel to pre-existing sarcomeres; from this, it can be concluded that the heart visibly increases in terms of its diameter. The result of anaerobic training leads to an increase in total peripheral resistance in the contracting muscle which is due to an increased pressure load or increased afterload. Due to the thickening of the myocardium, it inadvertently causes a decrease in the volume of the chambers of the heart which can account for the decreased end-diastolic volume and stroke volume that is exhibited due to concentric cardiac hypertrophy. The afterload effect causes stretching of heart muscle and results in the sarcomeres being added in-parallel as mentioned in the beginning of this paragraph; the reason that the sarcomeres are added in this way is to increase contractile forces needed to compensate for the pressure overload. Note that this kind of hypertrophy is usually seen in pathological conditions, such as high blood pressure, in non-athletes.

What are the steps leading to eccentric cardiac hypertrophy?

The steps leading to eccentric cardiac hypertrophy are as follows: after having endured endurance or aerobic training, the cardiomyocytes will expand by the synthesis of new contractile proteins and the assembly of new sarcomeres in-series as well as in-parallel to pre-existing sarcomeres; this essentially means that the heart is lengthened and the diameter has also experienced an increase. The result of aerobic training leads to an increase in blood plasma volume; a volume overload will result from an increased preload which means that there is an increase in the return of blood to the heart. This leads to an increase in the volume of the left ventricle to what is larger than what is considered "normal," so it stretches the cardiac muscle fibers surrounding the left ventricle, ultimately leading to an increase in heart mass as well as a dilated left ventricular chamber. As stated in the beginning of this paragraph, the sarcomeres will increase in length by assembling new sarcomeres in-series; the result of these changes discussed leads to an increased stroke volume as well as an increased end-diastolic volume.

List the symptoms of female athlete triad, and explain, in detail, how they are related.

The symptoms of the female athlete triad are, first and foremost, disordered eating, meaning that the female athlete has a low caloric intake or, to simplify, a low food intake; this inadequate caloric intake is followed by secondary amenorrhea, then comes osteoporosis to complete the triad. These symptoms are all related due to the fact that the first symptom of low food intake leads to low energy availability as well as decreased calcium and vitamin D concentrations in the body. Decreased food/caloric intake further leads to decreased estrogen release which also contributes to decreased Ca2+ deposits and overall leads to suppressed ovulation leading to the symptom of secondary amenorrhea. The decreased food intake itself leads to decreased Ca2+ intake, and, as mentioned prior, the decreased caloric intake leads to decreased estrogen release which leads to decreased Ca2+ deposits before turning into secondary amenorrhea, contributing to the symptom of osteoporosis. All in all, the symptoms of the female athlete triad are related because when the first symptom arises, the others will follow if the symptoms are ignored or overlooked; simply, when one problem arises and is not taken care of, then other problems will quickly rear their head. It is important to catch this in its beginning stages for the health and overall well-being of the athlete.

Exercise in the heat stimulates the release of ADH in an effort to conserve...

Water.

Exercise in the heat stimulates the release of antidiuretic hormone (vasopressin) in an effort to conserve...

Water.