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Human Biosciences > Strength and conditioning notes > Flashcards

Strength and conditioning notes Flashcards

1
Q

What’s anterior?

A

Front of the body

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2
Q

What’s posterior?

A

The back of the body

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3
Q

What’s medial?

A

Into the middle of the body

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4
Q

What’s Lateral?

A

Away from the middle of the body

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5
Q

What’s proximal?

A

Towards/near the point of attachment with the worse

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6
Q

What’s distal?

A

Away/ far away from the point of attachment with the torso

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7
Q

What’s superior?

A

Means above (nearer to the head)

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8
Q

What’s inferior?

A

Means bellow (further away from the head)

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9
Q

What’s ipsilateral?

A

Same side

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10
Q

What’s contralateral?

A

On the other side

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11
Q

Flexion?

A

movement that decreases the angle between two body parts

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12
Q

Extension?

A

movement that increases the angle between two body parts

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13
Q

Hyperextension?

A

Moving neck all the way back

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14
Q

Abduction?

A

The movement of a limb away from the midline of the body

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15
Q

Adduction?

A

The movement of a limb towardsfrom the midline of the body

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16
Q

What’s lateral flexion?

A

Rocking head right or left

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17
Q

Movements of the scapula?

A 
Elevation - up
Depression - down
Protraction- outwards
Retraction - inwards
Downward and upward rotation
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18
Q

What’s supination in the forearm?

A

Palm rotates to face forward

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19
Q

What’s pronation in the forearm?

A

Palm rotates to face backwards

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20
Q

What’s radial flexion in the wrist joint?

A

Hand towards the thumb

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21
Q

What’s ulnar flexion in the wrist joint?

A

Towards the little finger

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22
Q

4 movements of the ankle?

A

Plantarflexion - angle between foot and leg increases

Dorsiflexion - angle between foot and leg decreases

Inversion - medial border of foot lifts off

eversion - lateral aspect of the foot lifts off

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23
Q

What’s circumduction?

A

Making circles with your arm

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24
Q

The anteroposterior axis runs from?

A

Front to back

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25
Q

How many Axes are there in terms of human movement?

A

3

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26
Q

The coronal plane divides the body into which two halves?

A

Front or back

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27
Q

Which axis runs from head to toe?

A

Longitudinal

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28
Q

What is load?

A

Load describes everything done by an athlete. This includes lifestyle (sleep, nutrition, life stress) study, travel, exercise (training and match Load) etc

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29
Q

What is training load?

A

The measure of total training stress experienced by an athlete Includes weight/load lifted from a gym session

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30
Q

2 types of training load?

A

External load -External training loads may include total distance run, weight lifted, number and intensity of sprints, jumps or collisions.

Internal load - (i.e. physiological or perceptual ‘response’). Internal training loads include ratings of perceived exertion(RPE) and heart rate(HR).

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31
Q

What’s absolute load compared to relative?

A

Absolute doesn’t take into account load history of the athlete

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32
Q

What’s ACWR?

A

Actute to chronic workload ratio

0.8-1.3 = no injury good performance

out of this = worse performance more likely to be injured

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33
Q

Formula for degree of decay?

A

= 2 / (N + 1)

Where N is the time decay constant

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34
Q

What’s session RPE?

A

is a subjective method of quantifying the load placed on an athlete. It is calculated by multiplying the session intensity by the duration to provide a measure of load in arbitrary units.

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35
Q

Is there a gold standard for overtraining?

A

NO

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36
Q

Overtraining continuum?

A 
Recovered 
Functional overreaching
Non functional overreaching
Over training
Burn out
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37
Q

What is overreaching?

A

An accumulation of training and non training stressors that result in short term decrement in performance taking from days to several weeks to recover

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38
Q

What is overtraining?

A

An accumulation of training and non training stressors that has a detrimental long term effect on performance and a recovery period that may take a several weeks to months

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39
Q

Difference between functional and non functional difference?

A

Functional is the training decrement is short and reach performance or more again very shortly

Non functional is when your performance decreases

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40
Q

What is overtraining syndrome?

A

When you have long periods of non functional overreaching

Or it keeps occurring

You are still motivated to carry on

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41
Q

Whats burnout?

A

A negative motivational /emotional state

No motivation to keep training or participating in the sport/drop out

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42
Q

What is UPS?

A

Unexplained underperformance syndrome

2 weeks rest should fix it

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43
Q

2 main reasons to upper respiratory tract infections?

A

Greater levels of cortisol to testosterone, so more break down to build up

Open window hypothesis - increased air flow, = more exposure to cause infection, more lymphocyte apoptosis, reduced natural killer cell activity,

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44
Q

What’s the poms tests?

A

Profile of mood states

Determines over training via psychology

People who are vulnerable will show more fatigue

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45
Q

Main sociological factor of overtraining called active burnout?

A

When whole identity is based on your sport and then you lose it

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46
Q

What does endocrine mean?

A

Relating to or denoting glands which secrete hormones or other products directly into the blood and act on target cells in another body part

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47
Q

What’s the endocrine system?

A

Refers to the collection of glands of an organism that secrete hormones directly into the circulatory system to be carried towards a distant target organ

Compared to nervous system communication is slow but the effects are long lasting

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48
Q

How is endocrine system different to exocrine?

A

Uses glands rather than ducts

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49
Q

Aside from major endocrine organs what other parts of it are there?

A

Tissues with secondary endocrine functions

50
Q

Hormone definition?

A

A regulatory substance produce in an organism and transported in biological tissue and or fluids to stimulate specific cell/tissue types into a specific action

51
Q

What does autocrine mean?

A

When the hormone acts on the cell that produced it

52
Q

What does paracrine mean?

A

When the hormone acts on the adjacent cells to the production cells

53
Q

Give an example of hormonal amplification?

A

Hypothalamus produces corticotropin releasing hormone (CRH) to the pituitary gland

Pituitary gland produces ACTH

ACTH stimulates the adrenal gland to produce cortisol. Cortisol levels help to control the pituitary’s production of ACTH

At each stage the production is amplified

54
Q

3 types of hormones?

A

Steroid

Peptide

Amine

55
Q

Describe steroid hormones?

A

Made from cholesterol

Diffuse through cell membrane and attach to receptor within the cell

Examples are testosterone, oestrogen’s, cortisone

56
Q

Describe peptide hormones?

A

Made from multiple amino acids

Attach to target receptor on cell membrane

Examples are insulin, IGF, growth hormone

57
Q

Describe Amine hormones?

A

Made from single amino acids

Attach to target receptor on cell membrane

Examples are epinephrine, norepinephrine (adrenaline / noradrenaline)

58
Q

How do steroidal hormones work?

A

The steroid hormone enters the cell

The hormone binds to a specific receptor in the cytoplasm or in the nucleus

The hormone receptor complex activates the cell’s DNA which forms mRNA

The mRNA leaves the nucleus

The mRNA directs protein synthesis in the cytoplasm

59
Q

How do non steroidal hormones work?

A

Can’t pass through the membrane

The hormone binds to a specific receptor on the cell membrane

The hormone receptor complex activates adenylate cyclase within the cell

The adenylate cyclase forms cAMP

The cAMP activates protein kinases (enzymes) that lead to cellular changes and hormonal effects

60
Q

Describe release of hormones?

A

Steroid:
Released as soon as they are produced

Peptides and amines:
Produced in advance and stored in vesicles for later release
Epinephrine stored in adrenal medulla

61
Q

The primary site of production, tissue/organs of action and major physiological functions of insulin?

A

Pancreas

All cells

Stimulate glucose uptake and mediation, stimulate glycogen storage, suppress lipolysis

62
Q

The primary site of production, tissue/organs of action and major physiological functions of Glucagon?

A

Pancreas

All cells

Reduce glucose uptake, stimulate glycogenesis and lipolysis

63
Q

The primary site of production, tissue/organs of action and major physiological functions of testosterone?

A

Testes (Leydig cells) (also 5% adrenals) and ovaries

developing characteristics in a man

Control of growth, sperm production, sex drive

64
Q

The primary site of production, tissue/organs of action and major physiological functions of growth hormone?

A

Pituitary gland

Bone, muscle, connective tissue

Cell reproduction/regeneration, stimulate glycogenolysis and lipolysis

65
Q

The primary site of production, tissue/organs of action and major physiological functions of oxytocin?

A

Pituitary gland

Uterus, breast tissue

Stimulates contraction during labour, stimulates contraction to produce milk

66
Q

The primary site of production, tissue/organs of action and major physiological functions of ADH?

A

made by the hypothalamus in the brain and stored in the posterior pituitary gland

Kidney

Stimulates water retention

67
Q

What’s an allosteric site?

A

Binding site on enzyme which if bound to will effect the binding site

68
Q

The primary site of production, tissue/organs of action and major physiological functions of adrenaline / epinephrine?

A

Adrenal medulla

Skeletal muscle, liver, blood vessels, heart, lungs, brain

Stimulate glycogenolysis/lipolysis, vasoconstriction, stimulate heart and breathing rate.

69
Q

The primary site of production, tissue/organs of action and major physiological functions of Noradrenaline / norepinephrine?

A

Adrenal medulla

Adipose tissue, heart, liver, brain

Stimulare lipolysis, accelerate heart rate, stimulates glycogenolysis, vasoconstriction

70
Q

The primary site of production, tissue/organs of action and major physiological functions of leptin?

A

Adipose tissue

Hypothalamus

Suppression of appetite

71
Q

The primary site of production, tissue/organs of action and major physiological functions of progesterone?

A

Ovaries

Female reproductive tract, breast tissue

Maintains structure, promotes sex characteristics

72
Q

The primary site of production, tissue/organs of action and major physiological functions of atrial natriuretic hormone?

A

heart

Kidney

Stimulates excretion of urine

73
Q

The primary site of production, tissue/organs of action and major physiological functions of Erythropoietin (EPO)?

A

Kidneys

Bone and blood

Stimulates bone marrow production, stimulates red blood cell formation

74
Q

What is the main purpose of the endocrine system?

A

Maintain homeostasis

75
Q

How does resistance training make us stronger?

A

Pushes the equilibrium maintained by hormones to a higher level

76
Q

Importance of systemic changes in hormone delivery with exercise?

A

Fluid volume shifts:

More cellular water, less blood water = amplified endocrine effect from blood borne hormones

Blood flow re-distribution during exercise:
Greater amount of hormones delivered to working muscles

Increased cardiac output so quicker delivery to muscle tissue

Exercise can alter the concentration and sensitivity of receptors to their specified hormone

77
Q

What is the hormonal change before resistance exercise?

A

Increase in adrenaline and noradrenaline

78
Q

Hormonal change during exercise?

A

Maintain adrenaline and noradrenaline

Growth hormone produced as well as testosterone

79
Q

Hormonal change after resistance exercise?

A

Growth hormone and testosterone maintained

IGF-1 produced

80
Q

What are the anabolic hormones?

A

Testosterone

Growth hormone

Insulin-like growth factors

81
Q

What does testosterone having a steroidogenesis of 35 minutes mean?

A

Takes about 35 minutes to get back to max level

82
Q

How does testosterone work?

A

Passively diffuses across the sarcolemma of a muscle fibre

It binds with it’s receptor to form a hormone receptor complex (H-RC)

H_RC arrives at the genetic material in the cell’s nucleus and opens it in order to expose transcriptional units that code for the synthesis of specific proteins

83
Q

Basal Testosterone levels difference in males and females?

A

Males 10-35 nmol.L^-1

Females < 3.5 nmol.L^-1

Both increase to exercise and return to baseline within an hour

84
Q

Acute effects of testosterone on muscle tissue?

A

Stimulates production of neurotransmitters increases force

Facilitates calcium release from sarcolemma increases force

Increases muscle protein synthesis

85
Q

More features of growth hormone?

A

Secreted by pituitary gland

Interacts directly with target tissues, which include bone, immune cells, skeletal muscles, fat cells and liver tissue

GH stimulates liver to make IGF

Regulated by neuroendocrine feedback mechanisms and mediated by secondary hormones (IGF-I)

Also known as somatotropin

86
Q

When is the highest secretion of testosterone?

A

Sleep

87
Q

Acute GH response to exercise?

A

Exercise stimulates release (increased blood lactate)

Longer duration exercise causes more GH to be made (fuel mobilisation)

Concentration peaks after exercise (tissue repair role)

Only binds to muscle cells that have been active

88
Q

Chronic training adaptations in GH?

A

Little changes in resting value

Reduction in GH response after exercise

89
Q

Describe insulin like growth factors?

A

Secreted by the liver through stimulus by effects of GH

Muscle also produces its own IGF may be more important thatn blood IGF from liver

90
Q

Why is it difficult to asses basal hormone level?

A

Changes due to time of day
Proximity to last training sesion
Quantity of muscle mass

91
Q

Is the endogenous hormone response essential in increasing muscle mass?

A

Not really, gains are due to intracellular mechanisms

92
Q

What is hypertrophy?

A

Muscular enlargement from an increase in Cross sectional area of existing fibres

Occurs in parallel

However some exercise stimulate hypertrophy in series (lengthening), doesn’t increase force but increase velocity

93
Q

What is hyperplasia?

A

Increase in the number of muscle fibres via longitudinal fibre splitting

94
Q

Difference between sarcoplasmic hypertrophy and myofibrillar hypertrophy?

A

Myofibrillar is when growth occurs from increased amount of myofibrils eg actin and myosin

Sarcoplasmic hypertrophy is when the sarcoplasm of the muscle increases (force doesn’t really increase, however cell swelling leads to more muscle cell growth

95
Q

Difference growth in type 1 fibres and type 11 fibres through hypertrophy?

A

Both increase 10-25%

Type 11 increases due to protein synthesis, and has a sooner and greater increase

Type 1 is from there being less degradation

96
Q

How does hypertrophy work?

A

Satellite cells activate ad migrate to site from muscle damage

Duplicated and replicated

Donation of nuclei

Myoblasts turn into myotubes

97
Q

Why does hypertrophy occur?

A

Mechanical tension - most important
Metabolic stress
Muscle damage

98
Q

What is PI3K (used in mechanotransduction) activated by?

A

mechanical loading

99
Q

Does metabolic stress lead to?

A

Increased fibre recruitment

Elevated hormones

Altered myosin production

Accumulation of reactive oxygen species

Cellular swelling - stimulates PI3K

100
Q

What is myogeneis?

A

Creation of muscle

Replacement of old/damaged muscle diverse in tissue remodelling

Myoblasts fuse to form myotubules which mature into new fibres

101
Q

Is there a minimum load to cause hypertrophy?

A

No as long as you lift to fatigue

102
Q

Get pennation muscle types from anatomy last year

A

Longitudinal:
Strap- parrallel lines going downwards
Fusiform - the same but with a bulge

Pennate
Unipennate - fibres going diagonal in one direction
Bipennate - fibres diagonal in 2 different directions

103
Q

What does resistance training do to angle of lunation?

A

2-5 degrees increase

Hypertrophy causes increase in cross sectional area

Thickens fibre width hence angle increases

104
Q

Enzymatic adaptations from resistance training?

A

Adenylate Kinase (creates new ATP from 2 x ADP)

Increase in Creatine Kinase, PFK and Citrate synthase

105
Q

Differences in training between men and women?

A

Before puberty there are essentially no differences in height weight and body size between boys and girls

Women have more body fat and less muscle and bone than adult males

Women are lighter

Men have more upper body muscle

Women have about 2/3 strength of men

Relative strength- females weaker upper body, but the same in lower body

Fat free mass and relative strength women and men the same strength

106
Q

Whats going to be in the exam?

A

Everything Olly has taught will not be in the first exam

Online exam on the computers

Content:
Intro lecture - Fundamentals and anatomy (focus on muscles around the knee)

Monitoring athlete training - lecture, seminar, lecture

Adaptations to training - online recap lecture, lecture, lecture

Endogenous and exogenous hormones - Lecture, Lecture

107
Q

How does menstrual cycle affect training?

A

Higher levels of oestrogen during follicular phase - more anabolic environment
Increase strength and muscle CSA reported

But during menustruation decline in performance noted

108
Q

What increases EMG (s a diagnostic procedure that evaluates the health condition of muscles and the nerve cells that control them)?

A

Motor unit firing frequency

Motor unit recruitment

Motor unit synchronisation

109
Q

Process of strength increasing?

A

Strength initially increases due to EMG

Then muscles fibres increasing contribute, but then overall later they contribute far more

110
Q

What does training do to the neuromuscular junction?

A

Increased area of neuromuscular junction

More dispersed synapses

Greater total length of nerve terminal branching

Increased end-plate perimeter

Greater dispersion of ACh receptors

111
Q

What does resistance training do to the relax response from muscle spindles?

A

20-50% improvement

112
Q

What happens to Golgi tendon organs(if pick something up too heavy, sends inhibitory signals) during resistance training?

A

Reflux reduction - lacks evidence at the moment tho

113
Q

What is rate of force development?

A

Change in force over time

114
Q

Why does resistance training increase rate of force development?

A

Faster depolarisation of sarcolemma

Earlier and increased recruitment of fibres

Increased firing frequency

Enhanced muscle spindle activation

115
Q

What is cross education?

A

Where you train one arm, and the other ones strength increases as well due to neuromuscular function

116
Q

What is Post activation Potentation?

A

An increase in muscle twitch and low frequency tetanic force after a conditioning contractile activity

Works with both isometric and concentric

Results from quicker recruitment of fibres and preferential type II recruitment

117
Q

Why do post activation potentiation?

A

Increase motor neurone pool excitability

Better synchronisation

Increase ACh release

Greater central input to motor neurone

Increase in Ca2+ release from SR activates MLC kinase - so more ATP broken down

118
Q

How to balance PAP and fatigue?

A

90% 1Rm of 1-5 sets

7-10 minutes rest

119
Q

There is crossover with ageing and muscle loss in ex physiology

A

ok

120
Q

Neuronal adaptations in children training?

A

Increases neural proliferation
Increases CNS maturation

Improvements in neural drive, rate of force development and decreased EMD

121
Q

Benefits of training children?

A

Decreased fracture risk

Improve strength of main and accessory muscles

Strengthen tendons and increase stiffness

122
Q

Todays EWMA value = ?

A

(Todays load x constant) + (1 - constant) x EWMA value of day before)

Human Biosciences (69 decks)

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