exam 3 Flashcards
(134 cards)
1
Q
muscular fitness
A
strength gains as a percent of initial strength
2
Q
hypertrophy
A
increase in muscle size
3
Q
hyperplasia
A
increase in muscle fiber size
and # of muscle cells
4
Q
atrophy
A
loss of size, or mass, of body tissue with disuse
5
Q
strength gains result from
A
increase in muscle size
altered neural control
6
Q
Neural factors affecting strength
A
SCARR
1. synchronization of motor units
2. coactivation of agonist and antagonists
3. Autogenic inhibition
4. recruitment of motor units
5. rate coding of motor units
7
Q
synchronizing of motor units
A
generally recruited asynchronously
8
Q
coactivation of agonist and antagonist’s muscles
A
normally, the antagonist opposes the agonist force
reduced coactivation may lead to strength gains
9
Q
autogenic inhibition
A
reflex inhibition of a motor neuron in response to excessive tension in the muscle fibers it supplies
RT can override these protective mechanisms
10
Q
rate coding of motor units
A
frequency of discharge may increase with RT
-ballistic type training appears to be most affective
11
Q
recruitment of motor units
A
more motor units are recruited due to increased neural drive to alpha- motor neurons
12
Q
transient hypertrophy
A
increased muscle size that develops during and immediately after a single exercise bout
-due to edema formation from plasma fluid
-disappears within hours after exercise
-sarcoplasmic expansion
13
Q
chronic hypertrophy
A
increase in muscle size that occurs with long term RT
-reflects actual structural change in muscle due to
-fiber hypertrophy
-fiber hyperplasia
-myofilaments
14
Q
chronic hypertrophy maximized by
A
high-velocity eccentric training (change of direction)
-stressed stretch reflex and periodized program trains stretch reflex
-disrupts sarcomere Z lines (protein remodeling)
15
Q
protein synthesis
A
adding in myofilaments and protein to be synthesized
16
Q
sarcoplasmic hypertrophy
A
sarcoplasm grows faster than the muscle
17
Q
what type of cell repairs muscles
A
satellite cells
18
Q
BCAA branches chains amino acid
A
stimulate additional protein
19
Q
mTOR
A
enzyme in a pathway that causes protein synthesis
20
Q
loading/resistance training stimulate
A
mTOR
21
Q
insulin stimulates
A
m TOR
22
Q
testosterone hormone
A
anabolic hormone
promotes large increase in muscle mass
23
Q
anabolic hormone
A
stimulates the building of things
24
Q
catabolic hormone
A
adrenaline, cortisol and glucagon.
25
early increase to muscle strength
due to increased voluntary neural activation
in the first 8-10 weeks
26
long term increase in muscle strength
associated with muscle hypertrophy
-net increase in protein synthesis takes time to occur
-after first 10 weeks
27
type 2 fibers become more ____ with aerobic training
oxidative
28
type 1 fibers become more ____ anaerobic training
anaerobic
29
fiber type conversion from 2a to 2x possible under certain conditions
high intensity training or resistance training
30
atrophy due to immobilization
major changes in the 6 hours
lack of muscle use = reduce rate of protein synthesis
-initiates process of muscle atrophy
31
which fiber type is more affected by immobilizing
type 1 fibers
32
causes of muscle atrophy
decrease in working out, more unloading
33
what makes you sore?
exhaustive, high-intensity exercise
-first time doing that exercise
-eccentric contractions
34
when do you experience soreness
during and immediately after exercise 1-2 days later
35
acute muscle soreness
pain and soreness experienced during and immediately after exercise that lasts several minutes to several hours
36
what causes acute muscle soreness
-accumulation of metabolic by-products
-edema: fluid shifting from the blood plasma into the tissues
37
DOMS
muscle soreness that develops 1-3 days after a heavy bout of exercise that is associated with actual injury within the muscle
38
cause of doms
eccentric contractions
39
DOMs is classified as a
type 1 muscle strain
40
muscle of enzymes in blood indicate ___ and suggest _____
DOMS and suggests damage to muscle membrane
41
the more creatine kinase
= the more DOMS
42
muscle cell enzymes in blood cause
swelling and pain
43
sarcomere Z disk
transmit force when muscle fibers contract
-z disk and myofilament damage after eccentric work
44
Sequence of events of DOMS
1. high tension in muscle = structural to muscle (zdisks), cell membranes
2. membrane damage disturbs CA2 homeostasis in injured fiber
-inhibits cellular respiration
-activated enzyme that degrade z-disks
3. after few hours, circulating neutrophils increase inflammatory response
4. products of macrophage activity, intracellular contents accumlate
-histamine. kinins, K+
45
damage to the muscle fiber and plasmalemma sets up chain of events
release of intracellular proteins -CK
increase in muscle protein turnover
46
loss of strength results from
1. physical disruption of the muscle - cell membrane and z disks
2. failure within the excitation-contraction coupling process
2. loss of contractile protein - actin, myosin, troponin, tropomyosin
47
muscle damage decreases
glycogen resynthesis- metabolic
48
cardiorespiratory endurance
ability to sustain prolonged, dynamic exercise
49
fick equation (how you calculate VO2)
VO2= SV x HR x (a-v)O2 difference
50
Cardiac Output (Q)
SV x HR
51
SV increases after training which increases
plasma volume and RBC
52
increase in RBC =
O2 delivery
53
EDV =
end of relaxation phase
54
preload
volume of blood in the ventricle at end of diastole EDV
55
frank starling mechanism
the larger volume in left ventricle the more forceful the contraction
56
SV
the amount of blood that one contraction pumps
57
training causes left ventricle hypertrophy =
larger contraction
58
afterload
resistance (BP) left ventricle must overcome to circulate blood
-increase hypertension and vasoconstriction
59
increased afterload =
increase cardiac output
60
prolonged vasodilation will
lower BP and exercise decreases after load
61
blood pressure lowers =
lower after load
(pressure to overcome)
62
intrinsic HR
100 bpm (sympathetic)
63
parasympathetic controls vagal tone which
lowers intrinsic heart rate
64
submaximal HR
decrease HR for given absolute intensity
-increase vagal tone
-increase stroke volume
65
increase capillary recruitment for vascular shunting
controls where the blood flow is and isnt
66
increase capillaries =
improved capillary exchange of O2, CO2, fat, glucose, horomones
67
increase in total blood volume
prevents ant decrease in venous return as a result of more blood in capillaries
-helps maintain proper EDV
68
when blood volume increases so does
-plasma protein and plasma NA causes water retention
- RBC volume and O2 delivery
-decrease in plasma viscosity
69
5 factors enhance blood flow due to higher fitness
1. increase in capillarization
2. greater vasodilation
3. more effective vascular shunting
4. increased blood volume
5. Increase SV
70
increase vasodilation because of
increase nitric oxide production
71
pulmonary diffusion is improved through
endurance training and pulmonary perfusion
72
perfusion is improved because of
increased capilarries
73
increase in (A-V)O2 difference due to
increase in O2 extraction in blood flow due to increase in carrying capacity (hemoglobin increases and RBC carries hemoglobin)
-due to increase oxidative capacity
-mitochondria and ETC
74
muscular system adaptions
capillary supply - better supply of O2 and nutrients and hormones
myoglobin
fiber size
75
mitochondrial function - muscular system adaptions
increase O2 consumption
bioenergetics, = krebs, beta ox, ETC
increase fatigue
76
by-product of increasing mitochondria
SDH and citrate synthase enhance glycogen sparing
77
glycogen sparing
using fat once glycogen is low to prevent hitting a wall
78
lactate threshold
the point at which the mitochondria cant soak up anymore pyruvate so it turns to lactate and spills into the blood
79
more mitochondria and lactate threshold
more mitochondria allows for them to consume more pyruvate which means it takes longer to hit lactate threshold
80
RER fat and carbs
0.70 and 1.0
81
RER decreases at
both absolute and relative submaximal intensites
82
low endurance leads to fatigue which affects
-muscular strength
-reaction times
-agility and coordinated reduced
-concentration and alertness
83
anaerobic power doesnt use
oxygen to make ATP
84
anaerobic pathways
Glycolysis and PCR
85
ATP PCR system
an increase in CK activity and PFK = more PCr stored in muscle
86
COX
mitochondria enzyme that helps use O2 better to burn fat
-released during HIIT
87
muscular strength
maximal force that a muscle can generate
88
muscular power
rate of performing work
89
power =
force x velocity
90
force
strength
91
velocity
distance/ time
92
measuring power using
margarita step test
wingate cycle test
93
muscular endurance
capacity to perform repeated muscle contractions over time
sit up and push up test
94
increased muscular endurance through
gains in muscle strength
95
aerobic power
rate of energy release by oxygen-dependent metabolic processes
96
maximal aerobic power:
maximal capacity for aerobic resynthesis of ATP
97
primary limitation of aerobic power
cardiovascular system
98
measuring aerobic power
VO2 max tests
99
anaerobic power
rate of energy release by oxygen-independent metabolic processes
100
maximal anaerobic power
maximal capacity of anaerobic systems to produce ATP
-measurements wingate tests
101
principles of training
1. individuality
2. specificity
3.reversibility
4. progressive overload
5. variation
102
individuality
training program must consider the specific needs, ability, and goals of the individual for whom is being desinged for
103
high responders
people who show great improvement to a training program
104
low responders
people dont respond to the same program
105
specificity
training program must stress the physiological systems critical for optimal performance in a given sport to achieve desired training adaptions in that sport
must focus on mode and intensity
106
reversibility
adaptions gained will go away upon a decrease in volume or intensity
107
progressive overload
to maximize benefits of a training program the training stimulus must be progressively increased as the body adapts to the current stimulus
108
strength training overload
as strength increases, resistance, and or repetitions must increase further increase strength
109
distance training overload
as comfort running/cycling a distance increases, training distance must increase to further distance improvment
110
progressive resistance training program overload
changing volume or intensity to maintain overload
111
progressive endurance training program
changing volume or intensity to maintain overload
112
variation
systemic process of changing one or more variables in an exercise program (mo, volume, or intensity)
113
microcycle
focuses on daily and weekly training variation
1-4 weeks
114
mesocycle
duration is determined by major competitions
-lasts several weeks to months
115
macrocycle
focuses on the goal or competition or seasons
end goal
116
basic steps in designing an RT program
1. perform a needs anaylsis
2. conduct a fitness test
3. prescribe program based upon (goals, needs analysis and health)
117
exercise order within a workout
large muscle groups
multijoint before single joint
high intensity before low intensity
118
free weights
resistance is constant through range of motion
-stabilizes muscles
119
eccentric training
muscles ability to resist force greater than with concentric training
120
eccentric is important for muscle
hypertrophy
121
isokinetic
movement at a constant speed
-strong force opposed by more resistance
-weak force opposed by less resistance
122
plyometrics
uses stretch reflex to recruit more motor units
123
electrical stim
pass currents across a muscle or motor nerve
124
core
abdominal muscles
glutes, hip
pelvic floor
-proximal stability aids distal mobility
125
core training
provides a foundation for greater force production and force transfers to extremities
-mostly type 1 just like soleus
126
ATP Pcr
sprints
non oixdative substrate level phosphorylation
127
Glycolytic
non-oxidative, long sprint, middle distance
128
ox phos
long distance
129
interval training
consists of repeated bouts of high to moderate intensity exercise interspersed with periods of rest
130
intensity portion of interval trianing
based on goals
should replicate what your goals are and sport in
131
duration of rest of interval training
depends on how rapidly an athlete recovers
132
continuous training
training at low to moderate to high intensities with out stopping to rest
-energy targeted: Ox phos
133
fartlek training
vary pace from sprint to jog at discretion
134
interval circuit training
training program that involves rapid movement from one exercise to another around a "circuit" or set exercises
