CH5: Adaptations to Anaerobic Training Programs

Question 1

the anaerobic energy system works in the absence of what?

Answer 1

oxygen

Question 2

what are the two components of the anaerobic energy system?

Answer 2

alactic (phosphagen) and lactic (glycolytic)

Question 3

resistance training adaptation - muscular endurance

Answer 3

increases for high power output

Question 4

resistance training adaptation - aerobic power

Answer 4

no change (slight increase maybe)

Question 5

resistance training adaptation - rate of force production

Answer 5

increases

Question 6

resistance training adaptation - sprint speed

Answer 6

increases

Question 7

resistance training adaptation - muscle fiber cross sectional area

Answer 7

increases

Question 8

resistance training adaptation - capillary density

Answer 8

no change or decrease

Question 9

resistance training adaptation - mitochondrial density

Answer 9

decreases

Question 10

resistance training adaptation - myofibrillar density

Answer 10

no change

Question 11

resistance training adaptation - myofibrillar volume

Answer 11

increase

Question 12

resistance training adaptation - cytoplasmic density

Answer 12

increasess

Question 13

resistance training adaptation - myosin heavy chain protein

Answer 13

increases

Question 14

resistance training adaptation - stored ATP

Answer 14

increases

Question 15

resistance training adaptation - creating, myokinase, PFK

Answer 15

increases

Question 16

resistance training adaptation - lactate dehydrogenase

Answer 16

no change

Question 17

resistance training adaptation - sodium potassium ATPase

Answer 17

increases

Question 18

resistance training adaptation - stored creatine phosphate

Answer 18

increases

Question 19

resistance training adaptation - stored glycogen

Answer 19

increases

Question 20

resistance training adaptation - stored triglerides

Answer 20

may increase

Question 21

the size principle states that motor units are recruited in an ascending order according to what factors?

Answer 21

recruitment thresholds and firing rates

Question 22

once a motor unit is recruited more activation is required for it to be re recruited (T/F)

Answer 22

F

Question 23

what type of recruitment is the exception to the size principle and how does it usually occur?

Answer 23

selective recruitment, at very high speed and power thresholds

Question 24

why do all muscles get larger with heavy resistance training?

Answer 24

because of the size principle, when motor units are recruited in an ascending order based on their size all lower threshold units get activated as well (the big don’t just get bigger)

Question 25

myotatic reflex

Answer 25

harnesses the involuntary elastic properties of the muscle and connective tissues and acts to positively increase force production without any additional energy

Question 26

resistance training has been shown to increase reflex potentiation by how much?

Answer 26

19-55%

Question 27

what tool commonly used to examine the magnitude of neural activation within skeletal muscle?

Answer 27

EMG (electromyography)

Question 28

in what phase of training do neural adaptation predominate the athletes progress?

Answer 28

early training stages

Question 29

cross-education

Answer 29

the phenomenon of increased strength in the contralateral resting muscle when doing unilateral resistance training (up to 22%)

Question 30

in untrained individuals the force produced when both limbs contract together is lower than the sum of the forces they produce individually - what is this called?

Answer 30

bilateral deficit

Question 31

in trained individuals the force produced when both limbs contract together is often greater than the sum of the forces they produce individually - what is this called

Answer 31

bilateral facilitation

Question 32

hypertrophy

Answer 32

the enlargement of muscle fiber cross sectional area

Question 33

hypertrophy involves an increase in the net accretion of what contractile proteins? and where does this occur?

Answer 33

actin and myosin in the myofibrils within a muscle fiber

Question 34

what structural proteins are synthesized proportionally to myofilament changes that occur during hypertrophy?

Answer 34

titin and nebulin

Question 35

the formation of muscular tissue

Answer 35

myogenesis

Question 36

what is the sequence (3 parts) of protein synthesis?

Answer 36

water uptake, noncontractile protein synthesis, contractile protein synthesis

Question 37

how many workouts approximately does it take to see significant changes in the CSA?

Answer 37

>16

Question 38

hyperplasia

Answer 38

increase in number of muscle fibers via longitudinal fiber splitting

Question 39

athletes with a greater number of what type of muscle fibers have a greater potential for increased muslce mass?

Answer 39

fast-twitch, type II

Question 40

what is the muscle fiber continuum from least oxidative to the most oxidative?

Answer 40

``` IIx, IIax, IIa, IIac, IIc, Ic, I in MHC (IIx, IIa, I) ```

Question 41

what causes IIx fibers to become IIa fibers?

Answer 41

combination of high intensity resistance and aerobic endurance training

Question 42

when does the IIx to IIa change occur in athletes?

Answer 42

early stages of the training program

Question 43

what size of pennation angle accommodates greater protein deposition and therefore greater increases in CSA?

Answer 43

larger pennation angles

Question 44

osteoblasts

Answer 44

the cells that form new bones

Question 45

what do osteoblasts secrete and what do these secretions become?

Answer 45

proteins (primarily collagen), form a bone matrix and eventually become mineralized as calcium phosphate crystals (hyroxypatite)

Question 46

periosteum

Answer 46

outer surface of the bone

Question 47

spongy bone

Answer 47

trabecular

Question 48

compact bone

Answer 48

cortical

Question 49

what type of bone responds more rapidly to mechanical loading?

Answer 49

trabecular (because its softer)

Question 50

the threshold stimulus that initiates new bone formation

Answer 50

minimal essential strain

Question 51

how much force is the MES typically?

Answer 51

1/10 of the force needed to fracture bone

Question 52

what is the most important consideration when trying to stimulate bone growth?

Answer 52

specificity of loading

Question 53

osteoporosis

Answer 53

critically low levels of bone mass and BMD

Question 54

exercise selection is critical for eliciting maximal what?

Answer 54

osteogenic stimuli (factors that stimulate new bone formation)

Question 55

structural exercises

Answer 55

exercises with force vectors primarily through the spine and hip

Question 56

what happens when a bone is pushed passed its limits of structural fatigue?

Answer 56

stress fractures

Question 57

physical activity during adolescence and early adulthood elevates peak bone mass (T/F)

Answer 57

T

Question 58

what is the primary structural component for all connective tissue?

Answer 58

collagen

Question 59

what synthesizes and secretes precollagen?

Answer 59

fibroblasts

Question 60

what does the strength of collagen come from?

Answer 60

the cross linking between adjacent collagen molecules

Question 61

what substance in ligaments allows for a certain amount of stretch

Answer 61

elastin

Question 62

where can connective tissue increase strength and load bearing capacity?

Answer 62

junction between tendon and bone surface, within the body of the tendon or ligament, in the network of fascia within skeletal muscle (just think of wherever collagen is)

Question 63

tendon stiffness

Answer 63

force transmission per unit of strain (tendon elongation)

Question 64

how does cartilage get supplied with nutrients?

Answer 64

diffusion through the synovial fluid, it lacks it own blood supply

Question 65

cartilage that is found on the articulating bone surface

Answer 65

hyaline

Question 66

cartilage that is very tough and found in intervertebral disks of the spine and where tendons attach to bone

Answer 66

fibrous

Question 67

how long after heavy resistance training do anabolic hormone concentrations remain elevated for men?

Answer 67

30 minutes

Question 68

acute anaerobic exercise has what effects on the cardio vascular system?

Answer 68

heart rate, stroke volume, oxygen uptake, systolic blood pressure and blood flow to active muscles

Question 69

reactive hyperemia

Answer 69

when blood flow within muscle increases during rest period after a contraction greater than 20% of maximal voluntary contraction

Question 70

rate pressure product (measure of myocardial work)

Answer 70

heart rate x systolic blood pressure

Question 71

ventilatory equivalent

Answer 71

ratio of air ventilated to oxygen used by tissue

Question 72

mean strength of untrained individuals can increase by how much over periods of anaerobic exercise of four weeks to 2 years?

Answer 72

40%

Question 73

what is the benefit of having more type IIa fibers over type IIx fibers?

Answer 73

greater fatigue resistance at similar absolute force outputs

Question 74

resistance training can increase fat free mass and reduce body fat by up to how much?

Answer 74

9%

Question 75

long term decrement in performance due to the accumulation of training stress

Answer 75

over training

Question 76

short term decrements in performance

Answer 76

overreaching / function overreaching (FOR)

Question 77

how long does it take to recover from functional overreaching?

Answer 77

few days or weeks of rest

Question 78

stagnation and decrease in performance that will continue for several weeks or months

Answer 78

non functional overreaching (NFOR)

Question 79

what is the condition more severe than NFOR that can last for upwards of 6 months and potentially ruin an athletes career?

Answer 79

overtraining syndrome (OTS)

Question 80

what are the two types of OTS and which one typically precedes the other?

Answer 80

sympathetic and parasympathetic, with sympathetic developing first but ultimately always leading to parasympathetic OTS

Question 81

what type of overtraining has been shown to increase cortisol and decrease resting luteinizing hormone and free testosterone concentrations?

Answer 81

volume related overtraining

Question 82

decrement in performance and loss of accumulated physiological adaptations following the cessation of anaerobic training

Answer 82

detraining