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KIN 310 Spring 2023 Final Review Guide: Environmental Extremes: ● Understand the physiological implications from heat, cold, and altitude ○ What would combining some of these together do physiologically (i.e., cold and altitude ○ Heat: Heat can cause an increase in...

KIN 310 Spring 2023 Final Review Guide: Environmental Extremes: ● Understand the physiological implications from heat, cold, and altitude ○ What would combining some of these together do physiologically (i.e., cold and altitude ○ Heat: Heat can cause an increase in core body temperature, leading to an increased risk of dehydration and heat-related illnesses. It can also reduce physical performance due to increased muscle fatigue and decreased coordination. ○ Cold: Cold exposure can lead to a decrease in core body temperature, increasing the risk of hypothermia and frostbite. It can also reduce physical performance due to decreased muscle strength and coordination. ○ Altitude: Altitude exposure can lead to a decrease in oxygen levels in the air , increasing the risk of altitude sickness. It can also reduce physical performance due to decreased oxygen levels in the body . ○ Cold+Altitude: Combining cold and altitude can lead to an increased risk of hypothermia, frostbite, and altitude sickness. It can also reduce physical performance due to extreme cold temperatures and decreased oxygen levels in the body .) ● What does the body try to accomplish with the core to skin temperature gradient? ○ Why is this important? In hot? In cold? ○ how does the body accomplish what it needs to do, to be best suited for these conditions? ○ The body tries to maintain a core to skin temperature gradient in order to regulate its body temperature. This is important in both hot and cold conditions. In hot conditions, the body tries to maximize the gradient by increasing blood flow to the skin so that the body can dissipate heat through evaporation, conduction, and radiation. In cold conditions, the body tries to minimize the gradient by decreasing blood flow to the skin so that the body can conserve heat. The body accomplishes this through constricting and dilating the blood vessels in the skin, as well as shivering and increasing metabolic heat production in order to generate heat. ● Identify some solutions you can do behaviorally , in preparation, or following exposure to the aforementioned environments to succeed or recover from. ● Heat: ○ Gradual increase in exercise duration and intensity (12wks) ○ Sustained elevation of core temp by 1-3F for 60-90 min (Exercise related; not passive heating) ○ Sauna usage (180-190°F optimal, uncomfortable amount of time) ○ Pre cooling: Lowers skin temp, increases gradient between skin and core, improves performance ○ Post cooling: Use hairless areas; palms/soles/face/neck, DON’T submerge in ice etc, slow gradual cooling best ● Cold: ○ Redirect blood flow to core ○ Muscle shivering ○ Increase metabolic heat production ○ More body fat=delayed shivering ○ Recovery from cold: Slow passive warming (quick can encourage cold blood to core), Frost bite concerns/worsening ● Altitude ○ Acclimatize: ○ Altitude tent while sleeping 10-12 hours (1-2 weeks before) ○ Live High-T rain Low: Roughly takes 1-2 weeks to see increase in red blood cell production ○ Greater altitude exposure while sleeping (stimulus for RBC creation); if train low you have full oxygen available for training ○ Use acetazolamide (Diamox) as a preventative starting 24 hours before and a treatment for acute mountain sickness ○ Use cof fee or caf feine to increase heart rate, which improves oxygen saturations ● Where does sweat come from? ○ Sweat comes from the liquid component of your blood ■ Plasma ■ Increased sweating→decreased Blood volume→less blood pumped ● Know the dif ference between oxygen % and partial pressures ○ Oxygen %: concentration of oxygen in the air , expressed as a percentage ○ Partial pressure: individual pressure of oxygen in the air at a given altitude ○ What happens to this with increasing altitude? ○ The oxygen % stays the same but the partial pressure of oxygen decreases ○ What happens with driving pressure into the lungs? ○ Decreases, making it harder to take in oxygen Body Comp ● General tends that can influence weight gain (i.e. beginning of body comp unit) ○ Junk food ○ Sugar consumption ○ Holiday weight gain ○ The emphasis on saturated fat gave processed low-fat foods high in sugar a free pass ○ Food is cheaper than ever before ○ People are drinking more sugary soda/fruit juices ○ Increased food variety contributes to overeating/weight gain ○ People are burning few calories than before ○ People are eating more vegetable oils, mostly from processed foods ○ The ef fect of social environment ○ People are sleeping less ○ Increased calorie intake ○ General locations of highest obesity in US ○ Southeast- MS, LA, AL, GA, etc ● Location of prominent body fat storage sites, generally speaking, in men and women. ○ Men- Abdomen, “love handles” (apple shape) ○ W omen- Lower body , i.e. hips, butt, thighs (pear shape) ● What is V isceral, Storage, subcutaneous, muscular fat? ○ Locations of each ○ Storage fat: provides energy , insulates the body, and protects against trauma ○ High levels (especially visceral fat) increase risk of disease ■ Located in adipose tissue (fat cells): ■ V isceral (around organs) ■ Subcutaneous (below the skin) ■ Muscular (inside skeletal muscle fibers) ● Lipolysis vs Lipogenesis ○ These opposing forces determine the amount of fat you carry around from day to day ○ Lipolysis: Process of fat breakdown and removal ○ Lipogenesis: Process that leads to the deposition of lipids and the growth of fat tissue ● Insulin’ s role in the above definitions ○ Insulin promotes lipogenesis ○ Insulin inhibits lipolysis ○ Fasting? ■ Lowers insulin response, reduces insulin production ● Glycogenolysis ○ Breaking apart glycogen ● Gluconeogenesis ○ Glucose creation (ideally from fatty acids) ● Alpha vs Beta body fat receptors ○ Alphas: slow fat release (A for alpha and anti-burn ) ■ Dif ficult ”fat” locations express more alpha receptors (strong, robust) ○ Betas: speed fat release (B for beta and burn ) ■ Easy “toning” areas have beta (weak, easily accessible/burned) ● What truly matters when attempting to lose or gain weight. ○ Calories in vs Calories Out Strength/Powerlifting ● In the process of gaining strength, what happens first? ○ Neural adaptation ● Know the dif ference between agonist and antagonist muscles with movement ○ Contracting muscle: agonist ○ Relaxing or lengthening muscle: antagonist ○ Ex. bicep curl: agonist=bicep, antagonist=tricep ● Know the dif ferences between fiber types, uses, strengths, and how you can train/stimulate each one ○ Slow twitch- finite amount ● Know the purpose of large groups of MUs vs small groups of MUs with muscle movement ○ Muscles requiring “fine” movements (typing?; movement of eye) have thousands of MU’ s that link to that muscle ○ Muscles requiring large movements or lots of force/power (ex. glutes) have only a few MU’ s that link ○ T ype 1 MUs work well for what activities? ■ Endurance (i.e. runners) ○ T ype 2 MUs work well for what activities? ■ Explosiveness, power , strength (i.e. Olympic lifters) ● T o increase strength, what is the single most important variable? ○ Intensity ○ Really know why this is…know why the others (FITT principle) would not maximize strength training/gains ■ Moderate resistances are not an ef fective training stimulus for training neural and coordination factors for strength development ■ It is important to stress the system we seek to train here: the neuromuscular system ● Optimal intramuscular coordination is realized when weights equal to or close to 1RM are used in workouts ● When it comes to stimulating change at the neural level, maximum loads are required ● Why is Rest an important consideration for strength training? ○ ○ What would be optimal? ■ 3 to 5 minutes ○ Why physiologically? ■ It takes about 3 minutes after a set for muscles to recover nearly 100% of A TP and creatine phosphate ○ Seated vs active rest ● What type of rep range is needed for strength? Why? (FITT principle) ○ 2-6 Sets, 1-5 reps per exercise ○ ● What would be the purpose of Dynamic ef forts? Power development? ○ Dynamic ef forts: Builds explosiveness (ability to achieve maximum force ASAP after a muscular stretch), rate of force development, and speed strength (50-60% 1RM) ○ Why would we want to implement power training with Strength training, (i.e. not just strength) ■ MUs? ■ Fiber type? ■ Benefits ○ improve an athlete's ability to generate maximum force quickly ○ increase speed, agility , and explosiveness ○ increase muscular strength and endurance ○ improve coordination and neuromuscular control ○ target dif ferent muscle fiber types, which can help to improve overall muscular development ○ can help to reduce the risk of injury , as it can help to improve balance, stability , and body control ● Know how to explain these figures: Accumulating fatigue Mass/Hypertrophy: Order of muscle fiber recruitment- 1, 2A, 2B ● T o build muscle, why is strength training important? (i.e. strength training won't build muscle per se but what does it allow us to do with mass building?) ○ ● What are the 2 determinants of mass or size building? Know the ins and outs of these. Think about it from the muscle perspective. ○ Mechanical tension : ○ ○ ○ ○ ○ ○ Metabolic stress ○ ○ These factors aid in building muscle and are synergistic with tension and progressive overload ○ Know 3 types of tension ■ Active, passive elastic, continuous ● Benefits of training large muscle groups vs small ○ Maximize hormone release with resistance training ○ Y ou need to stress your body to get the biggest testosterone surge ● What type of rep ranges/FITT principles are important for hypertrophy ○ Intensity most important ○ 5-20 reps (incorporate low , medium, and higher-rep ranges) ● Generally , most of the Mass programs focus on what? (FITT) ○ How do they manage rest? ○ Gain mass and lose BF% at the same time? ■ Losing fat and gaining muscle is extremely hard for trained athletes (beginners may be able to) ● Cardio support for Hypertrophy? ○ Can interfere with the processes that drive anabolism ○ Best to do cardio first then resistance train ○ Cardio will increase the total amount of exercise-related stress placed on your body ■ These stresses can interfere with recovery Flexibility: ● Define, flexibility , stability and mobility ○ Flexibility: The ability to move joints freely through their full range of motion (ROM) ○ Stability: the ability to control joint movement within the proper ROM ■ Passive vs Active ○ Mobility: the act or ability to have the appropriate ROM for specific tasks ● Passive vs active ○ Passive ROM: what is achieved when an outside force (ex. therapist) causes movement of a joint; usually the maximum ROM ○ Active ROM: can be achieved when opposing muscles contract and relax, resulting in joint movement ● Joint specific needs ○ ● FMS screen, know the 2 tests we discussed ○ ○ ● 3 types of stretching: purpose of each, uses for each, when to do each ○ ○ ○ ○ Nutrition and Diet: ● Info on 3 main macronutrients ● Uses for each macro (energy system wise) ○ ○ ○ Other fats: ■ T rans fatty acids (found in baked and fried foods, and some animal sources) ■ Occurs during food production ■ Conversion of unsaturated fats into combination of saturated and unsaturated fatty acids ■ Fried foods, fast foods, and processed snack foods ■ Increase total cholesterol, L DL, and heart disease risk ■ FDA has announced plans to remove artificial trans fats from the U.S. food supply ■ WORST for you! ■ Body can not break down easily increased BF% ○ ○ 2 alternative macros ■ ■ ● Purpose of the Minnesota starvation experiment ○ General findings from study ○ ● Y our body works better on a weekly clock for calorie management ● What’ s the first consideration for losing and gaining weight? ○ Caloric needs ● Should you make massive or small reductions to lose weight? Why? ○ Small; ● Fasted cardio? ● What would be a good goal for protein per day , independent of goals? ○ Minimum: ○ ○ ● Know the Galpin equation ○ Used for hydration: ○ Body weight (lbs) / 30 = total oz you should consume every 15 minutes of exercise ● Know this figure: ● Calories determine your body weight ● Macros determine how you look at that body weight ● Micros determine how you feel at that body weight Ergogenic Aids ● FDA regulates supplements and vitamins? ○ No; extravagant claims can be made, manufactures may not be required to abide by cleanliness and sanitary considerations, sourcing of raw materials can be and is almost always questionable ○ Pre workouts may work to some extent, but what is the issue with them? ■ Rooted in ingredients that have shown some benefit- not in the concentrations you need though ● BCAA ’s worth it? ○ No; made from poor quality scraps of meat industry; lots of products may not even have appropriate levels, essential vs nonessential AA ’s, “may” help ELITE of the ELITEathletes make a performance gain of ~1% (If you eat enough protein per day , you don’t need this) ● Supplements that are proven to work…and you should take (if you wish) ○ Caf feine ○ Creatine ○ Protein powders ○ Beets powders/chewables/dietary foods ○ CHO? ■ ○ Omega 3s ○ Benefits of Multivitamins? ■ Bring levels to normal; no additional benefit beyond normal levels ■ Relatively cheap ■ W orth it to take a multi everyday (take at opposite ends of your workouts) ● Antioxidant properties can interfere with inflammation from your workouts and decrease adaptations over time ○ Collagen ● Fitness fads ○ R.I.C.E ■ Inef fective- we want blood flow to the area, ice restricts it ○ T oning For the guest lectures, please review the PowerPoints and if you wish the recorded lectures linked in canvas. For the 2 podcasts, I would recommend reviewing your notes and broad generalizations. Definitely don’t go listen to the Andy Galpin podcast again, but the Hindshaw one is shorter and could be helpful. On both of these, I will be testing on broad themes encountered/take home points, not specifics.