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CSCS Vocab & Concepts > Chapter 5 > Flashcards

Chapter 5 Flashcards

1
Q

characteristics of anaerobic training

A

high intensity

requires rapid regeneration of ATP

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2
Q

anaerobic alactic system

A

phosphagen system
aka
creatine phosphate system

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3
Q

anaerobic lactic system

A

glycolytic system

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4
Q

components of “increased neural drive”

A
  • increased agonist recruitment (more motor units)
  • improved neuronal firing rates (increased firing rate)
  • greater neural discharge synchronization (activation of more muscles concurrently)
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5
Q

size principle of motor recruitment

A

muscles are activated sequentially in a continuum from low to high size motor units.
this means maximal force will recruit all units, not just Type II suited for power or speed

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6
Q

selective recruitment

A
  • an exception to the size principle

- when great force is required at a high speeds, trained athletes may recruit larger fast twitch motor units first

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7
Q

Neuromuscular Junction adaptations to resistance training

A

high intensity training led to

  • greater area covered
  • greater nerve terminal length
  • greater acetylcholine receptor dispersion
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8
Q

myotatic reflex

A

the reflex of the muscle spindle to increase force production when stretched

resistance training increases the force this reflex provides without added energy

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9
Q

electromyography (EMG)

A

helps examine neural activation in muscle

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10
Q

cross-education

A

training one limb can increase strength in the other thanks to neural adaptations

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11
Q

bilateral deficit

A

the sum/total force of 2 limbs acting separately is greater than when working together

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12
Q

bilateral facilitation

A

an increase in voluntary activation of agonist groups when working together

occurs in the stronger/trained.

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13
Q

hypertrophy

A

enlargement of muscle fiber cross sectional area

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14
Q

titin

A

structural protein

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15
Q

nebulin

A

structural protein

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16
Q

myogenesis

A

muscle protein synthesis and subsequent growth

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17
Q

sequence of protein synthesis

A
  1. water uptake
  2. noncontractile protein synthesis
  3. contractile protein synthesis
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18
Q

factors determining magnitude of post-exercise acute increased protein synthesis (for 48 hours)

A
  • carb and protein intake
  • amino acid availability
  • nutrient intake timing
  • mechanical stress of workout
  • muscle cell hydration level
  • anabolic hormone and receptor response
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19
Q

mechanical factors of exercise determining magnitude of hypertrophy

A
  • heavy loads
  • eccentric muscle action
  • low to moderate volume
  • novel modalities
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20
Q

exercise factors contributing to metabolic inducement of hypertrophy

A

low to moderately high intensity
high volume
short rest

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21
Q

hyperplasia

A

increase in number of fibers

not shown to occur in humans. only animals

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22
Q

muscle fiber type continuum from most oxidative to least

A

I, Ic, IIc, IIac, IIa, IIax, IIx

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23
Q

muscular structural changes from resistance training

A
  • greater pennation angle

- greater fascicle length

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24
Q

other muscular adaptations to resistance training

A
  • greater pH buffering capacity
  • greater CP and ATP storage
  • increased myofibrillar volume
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25
Q

2 mechanisms of hypertrophy

A

increase of myofilaments in myofibril
or
increase in number of myofibrils

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26
Q

osteoblasts

A

cells that rebuild bone after mechanical loading

function by manufacturing and secreting protein (collagen) in spaces between bone cells

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27
Q

hydroxyapatite

A

collagen proteins crystalized into calcium phosphate for bone growth

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28
Q

trabecular bone

A

spongy inner bone

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29
Q

cortical bone

A

hard compact outer bone

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30
Q

minimal essential strain (MES)

& quantification

A

the stimulus threshold that initiates new bone formation

about 1/10 the force it takes to fracture the bone

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31
Q

bone mineral density

&what can increase it

A

quantity of mineral in a given area of bone

resistance exercise can increase it due to force of weights and strain of muscle pulling on bone

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32
Q

mechanical variables of load for stimulating bone growth

A 
specificity of loading 
speed of loading
direction of loading
exercise selection
volume
progressive overload
variation
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33
Q

specificity of loading

A

directly loading the region of interest

34
Q

considerations of exercise selection for bone growth

A

multi-joint exercises are best because they allow for heavier loads on more bones

35
Q

progressive overload

A

continuously placing greater demands than normal on skeletal/muscular system

36
Q

stress fractures

A

microfractures in bone due to structural fatigue

37
Q

importance of exercise variation for bone growth

A

helps bone grow to resist forces from more angles

38
Q

procollagen

A

collagen precursor secreted by fibroblasts

39
Q

indicator of collagen formation

A

concentration of enzyme that cleaves collagen end so it can align with other collagen molecules

40
Q

microfibril

A

bundle of collagen filaments

41
Q

cross-linking

A

strong chemical bond between adjacent collagen molecules

42
Q

elastin

A

elastic fiber found in ligaments

43
Q

ligament/tendon adaptations that contribute to size/strength increase

A
  • fibril diameter increase
  • more covalent crosslinks within fiber
  • more fibrils
  • increased fibril backing density
44
Q

muscle fiber type changes as a result of anaerobic exercise

A

type IIx turns to IIa

45
Q

functions of articulating cartilage

A
  • provide smooth surface for articulating joints
  • absorbs forces directed through joint
  • aid attachment of connective tissue to skeleton
46
Q

mechanical factors that stimulate connective tissue adaptations

A

high intensity through full range of motion for tendons, ligaments, and fascia

moderate intensity through full range of motion for articulating cartilage

47
Q

hyaline cartilage

A

articulating cartilage at end of bones

48
Q

fibrous cartilage

A

tough cartilage in spine and tendon-bone attachment sites

49
Q

importance of movement for joint health

A

movement drives nutrients from synovial fluid into articulating cartilage

50
Q

acute anaerobic hormone response to exercise

A

increases in testosterone, IGF, GH, & catecholamines

51
Q

benefit of chronic changes to acute hormonal response

A

chronic changes will help the body sustain prolonged higher intensity exercise

52
Q

chronic changes in resting hormonal concentrations

A

none.

this is good because it avoids downregulation

53
Q

acute response to resistance training of androgen receptors

A

upregulation within 48-72 hours

initial downregulation before upregulation

54
Q

acute cardiovascular response to resistance training

A
  • increased cardiac output
  • increased stroke volume
  • increased heart rate
  • increased oxygen uptake
  • increased systolic blood pressure
  • increased blood flow to active muscles
55
Q

reactive hyperemia

A

an increase in blood flow to working muscles immediately following cessation of activity
(ex. resting after a set)

56
Q

factors determining magnitude of accute cardiovascular response to exercise

A

intensity, volume, muscle mass involved, rest period length, contraction velocity

57
Q

chronic cardiovascular adaptations at rest

4

A
  • resting blood pressure reduction
  • increased left ventricular wall thickness
  • resting heart rate reduction
  • bigger left atrium
58
Q

chronic adaptions of cardiovascular system to acute response to resistance training

A
  • lower heart rate, blood pressure, and myocardial oxygen consumption during work
  • greater stroke volume & cardiac output
59
Q

rate-pressure product

A

HR x systolic blood pressure

60
Q

ventilatory equivalent

A

ratio of air ventilated to oxygen used by body

61
Q

aerobic + anaerobic training results

C,S,E groups

A

C - IIx to IIa, size increase IIa
S - increased 1RM most. IIx to IIa, size increase I, IIc, IIa
E - some IIa to IIc, size decrease I, IIc

62
Q

best way to decrease incompatibility of anaerobic and aerobic training

A

more rest between workouts

63
Q

anaerobic + aerobic training impact on power & strength

A

decreases power, no impact on strength

64
Q

% of 1RM in squat training to maximize peak power

A

56%

65
Q

overtraining

& recovery times

A

accumulation of training stress resulting in long term decrease in performance

recovery can take weeks to months

66
Q

overreaching
aka
function overreaching (FOR)

(& recovery time)

A

excessive training that leads to short term decreases in performance

recovery within days or weeks

can be part of a planned regimen to build up tolerance to stress and increase strength and power

67
Q

(NFOR) nonfunctional overreaching

&recovery time

A

a state of stagnation and decrease in performance for weeks or months

68
Q

(OTS) overtraining syndrome

& recovery time

A

a state of malfunctioning in several biological, neurochemical, and hormonal regulating mechanisms

recovery can be 6 months to years

69
Q

sympathetic overtraining syndrome

& who it happens to

A

increased sympathetic activity at rest

happens to younger athletes training for speed or power

70
Q

parasympathetic overtraining syndrome

& who it happens to

A

increase in parasympathetic activity at rest and during exercise
aka
suppressed physiological systems throughout the body

aerobic-endurance athletes

71
Q

causes of overtraining

A

high volume, high intensity, high frequency, limited rest & recovery

72
Q

hormonal markers of volume overtraining

A

cortisol increase
resting leutenizing hormone decrease
free testosterone decrease
reduction in acute testosterone increase due to exercise

73
Q

how long must endocrine response be monitored to serve as potential OTS marker

A

1 week

74
Q

endocrine response to NFOR in trained athletes

A

large sympathetic hormone response, then downregulation of pituitary sensitivity and pituitary exhaustion shown by lower circulating hormone concentrations

75
Q

detraining

A

reduction in performance and loss of physiological adaptions due to no training or reduction in frequency, volume, or intensity

76
Q

affect of 14 days detraining on strength

A

little to none

77
Q

affect of 14 days detraining on muscle fiber type

A

little to none

78
Q

how long detraining until fiber type is affected

A

8weeks

79
Q

affect of 14 days detraining on muscle CSA

A

fast twitch - noticeable atrophy

slow twitch - little to none

80
Q

cause of strength reduction in 8-12 weeks detraining

A

first neural mechanisms, then atrophy

CSCS Vocab & Concepts (6 decks)

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