Advanced Exercise Psychology

Exercise Physiology

Sport and Exercise Psychology

+ Guiding Principles for Olympic Mental Training 1. Mental training can’t replace physical training. 2. Physical training and physical ability are not enough to succeed consistently. 3. A strong mind may not win an Olympic medal, but a weak mind will lose you one. 4. Coaches frequently don’t know what their athletes are thinking. 5. Thoughts aﬀect behavio

APK | 4400 | Sport and Exercise Psychology | + Guiding Principles for Olymp

REVIEW QUESTIONS Multiple choice (15 questions 2 pts each) 1. Training induced outcomes for fat catabolism a. what training outcomes contribute to the increased use of fat for energy during exercise? i. Blood flow b. Error identifying c. More dense capillaries, more efficient enzyme activities d. 7 outcomes e. Mobilizing Fatty Acids: i. Low to moderate-intensity physical activity ii. Low calorie dieting or fasting iii. Cold stress iv. Prolonged exercise that depletes glycogen stores f. 7 Factors Affecting Training induced increases in Fat Catabolism During Training i. Facilitated FA mobilization from adipose tissue through increased rate of lipolysis within adipocytes ii. Proliferation of capillaries in trained muscle that increases the total # and density of these micro vessels for energy substrate delivery iii. Improved transport of FAs through the muscle fiber’s plasma membrane iv. Increased FA transport within the muscle cell, mediated by carnitine and carnitine acyltransferase v. Increased size and number of mitochondria vi. Increased quantity of enzyme involved in B-oxidation, citric acid cycle metabolism, and the electron-transport chain within specifically trained muscle fibers vii. Maintenance of cellular integrity and function, which enhances endurance performance independent of conservation of glycogen reserves g. Endurance athletes exercise at a higher absolute submaximal exercise level from an improved capacity for fat oxidation before experiencing the fatiguing effects of glycogen depletion 2. Protein/CHO/lipids- structure, functions, formations/breakdowns (lysis/genesis) S.13 a. What macronutrient has nitric something? i. Protein b. Lysis – Greek word for destruction i. Hydro (water) lysis (destruction) = use water to breakdown c. Genesis - Beginning d. Synthesis (syn or ‘together’) put together e. Proteins i. Structure 1. Protein contain 16% nitrogen along with sulfur and others 2. A polypeptide contains 50 or more than 1000 amino acids. A combination of more amino acids forms a protein ii. Function 1. Regulate the acid base characteristics of bodily fluids 2. Tissue structure or constituents of metabolic, transport, and hormonal systems 3. Contraction (myosin and actin) iii. Formations/breakdowns f. CHO i. Structure ii. Function- 4 roles of carbohydrates: 1. Energy (intensity and duration) a. Preferred b. Rapid ATP- efficient; twice as fast as fat/protein 2. Protein sparer 3. Metabolic primer 4. CNS fuel a. Mental confusion iii. Formations/breakdowns 1. Intramuscular glycogen provides most of the energy for exercise lasting up to 2-3 minutes through the breakdown (conversion) of glycogen to glucose known as glycogenolysis a. Glycogenolysis —glucose derived from glycogen (glycogen → glucose) 2. If the intensity of exercise is high and glycogen reserves are depleted, the body will produce glucose anyway. Through a process known as gluconeogenesis . This is the process of converting protein and other substrates (pyruvate, lactate) to glucose a. Glucogenesis —glycogen synthesis from glucose (glucose → glycogen) g. Lipids i. Structure 1. Triacylglycerol – One glycerol and three fatty acids 2. Saturated Fat vs Monounsaturated/Polyunsaturated Fat a. Saturated fats have single hydrogen bonds, closely linked together, and more hydrogen atoms (Hard fat) b. Monounsaturated fats have one double hydrogen bond that are spread apart, and less hydrogen atoms (Soft fat) c. Polyunsaturated fats have multiple double bonds ii. Function iii. Formations/breakdowns 1. Catabolism of Lipids for Energy Use a. Lipolysis = catabolism of fatty acids i. Occurs in the cytosol of the adipocytes ii. Lipo (fat) lysis (destruction) b. After fatty acids are released through lypolysis, they can either re-esterify to triacylglycerol following their conversion to a fatty acyl-COA or exit from the adipocyte, enter the blood, and combine with the blood protein albumin for transport throughout the body c. Hydrolysis of dietary triacylglycerol also occurs in the small intestine, catalyzed by pancreatic lipase 3. Calorimetry/heat of combustion (1 question) a. 1 calorie = 1000 kilocalories

APK | APK3110 | Exercise Physiology | study guides | REVIEW QUESTIONS Multiple choi

Communicatio n Activity  You are each going to get assigned an animal. Your task is to get in a line from the SMALLEST animal to the LARGEST animal. You many not talk, but you may make noise and any movement that will help get you all into the correct order.  What was the point? Hard or Easy? How does this activity show the complexities of communication?  Communic

APK | 4400 | Sport and Exercise Psychology | Communicatio n Activity  You 

Unit II Study Guide (25 questions) 1. Metabolic Pathways – Capacity and rate or ATP x 4 a. Know substrate in anaerobic and aerobic pathways A substrate is a solid substance or medium to which another substance is applied and to which that second substance adheres. Fats, proteins, & carbohydrates are all substrates and are acted upon by enzymes; namely lipases, proteases and glycosidases. b. Ability to produce ATP c. Know what glycolysis produces whether its glucose or fatty acids d. Genetics has a big impact on the metabolic pathway e. Metabolic Pathway #1- ATP-PCr (Phosphocreatine) System: i. Purpose = rapid reassembly of ATP ii. Duration = 3 to 10-15 seconds 1. This is it reaching its max energy yield in only 10 sec!!! iii. ATP Yield = 1 molecule ATP/1 molecule PCr (Low) iv. Rate = very fast v. Location = cytoplasm vi. Anaerobic (high energy, rapid energy transfer) vii. Hydrolyzed by creatine kinase predominantly in the cytosol (high activity rate of creatine kinase) viii. Serves as a reservoir of high-energy phosphate bonds ix. Cells store ~ 4-6 times more PCr than ATP f. Metabolic Pathway #2- Glycolytic system (anaerobic): i. What is it = breakdown of glucose to produce ATP, NADH+, and pyruvate/lactic acid ii. Duration = 15 s to 5 min iii. ATP yield = 2-3 molecules of ATP/ 1 molecule of glucose (fairly low) iv. Rate = fast v. Occurs in cytoplasm vi. Rapid phosphorylation of ATP from glycogen occurs without the use of oxygen vii. Raapid anaerobic glycolysis for ATP resynthesis occurs during high-intensity activity 1. Sprinting 2. HIIT (high intensity interval training) 3. Final kick of an endurance event 4. Wingate tests (indicates the rate of ATP production by anaerobic pathways) viii. 2 NET ATP, 2 NADH, and 2 three-carbon Pyruvate molecules produced in Glycolysis 1. Much of the energy generated in glycolysis does not result in ATP but instead dissipates as heat 2. Rapid glycolysis releases about 5% of the total energy within glucose. The remaining energy releases pyruvate converts to acetyl-CoA and enters the citric acid cycle or Krebs cycle. This is the second stage of carbohydrate breakdown to produce carbon dioxide and hydrogen atoms within mitochondria 3. Pros of Glycolysis a. Allows muscles to contract when O 2 limited b. Permits shorter-term, higher-intensity exercise than oxidative metabolism can sustain c. Generate Pyruvate/NADHà that can be used to make ATP AEROBICALLY 4. Cons of Glycolysis a. Low ATP yield b. Pyruvic acid converts to lactic acid c. Hydrogen buildup inhibits glycolysis, muscle contraction d. Short duration (~15 min of max exercise) g. Oxidative System (Aerobic): i. Aerobic- requires O 2 ii. Complete Breakdown of Glucose/Fat iii. ATP yield: depends on substrate 1. 32 to 33 ATP/1 molecule of glucose 2. 100+ ATP/1 molecule of FFA 3. VERY HIGH iv. Duration: hours v. Rate: Slow vi. Occurs in the mitochondria 2. Enzymes and Rate Limiting Enzymes x 2

APK | APK3110 | Exercise Physiology | study guides | Unit II Study Guide (25 questi

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