ExPhys, Strength, and Conditioning Flashcards
(205 cards)
1
Q
Definition:
Aerobic
A
Definition:
With Oxygen
2
Q
Definition:
Anaerobic
A
Definition:
Without Oxygen
3
Q
Definition:
Exercise Duration
A
Definition:
The amount of time that the athlete spends training per session
4
Q
Definition:
Exercise Frequency
A
Definition:
The number of times per week the athlete trains
5
Q
Definition:
Exercise Mode
A
Definition:
The form of exercise performed
6
Q
Definition:
Exercise Intensity
A
Definition:
How hard the athlete is training
7
Q
How is the Exercise Intensity determined?
A
Amount of weight lifted
Number of repetitions performed
Heart Rate… etc
8
Q
Definition:
Interval Training
A
A predefined and alternating spacing of exercise and rest periods
9
Q
Which parts of interval training can be manipulated?
A
Rest periods (length, active v static) Exercise Bouts (intensity, mode, duration, number of intervals)
10
Q
Definition:
Relief Interval
A
Definition:
Recovery period, measured in time or distance
11
Q
Definition:
Work Interval
A
Definition:
The training period, measured by time or distance
12
Q
Definition:
Work/Relief Interval Ratio
A
Definition:
The ratio of work interval to relief interval
13
Q
The Work/Relief Interval for ATP/PC
A
The Work/Relief Interval is 1:3+
14
Q
The Work/Relief Interval for LA
A
The Work/Relief Interval is 1:2
15
Q
The Work/Relief Interval for O2
A
The Work/Relief Interval is 1:1
16
Q
Why are agonist and antagonist outdated?
A
Each phase of a sport must be evaluated for muscle action, muscle roles can switch in different phases of general movements.
17
Q
Definition:
Stabilizer Muscles
A
Definition:
Muscles that specialize in joint control and concentricity
18
Q
Where are stabilizer muscles located in relation to the joint?
A
Stabilizer muscles are located close to or deep within the joint.
19
Q
In which direction do stabilizer muscle fibers run?
A
Stabilizer muscle fibers run horizontal to the plane of the joint.
20
Q
When do stabilizer muscles contract?
A
Stabilizer muscles contract with most motions of the joint, especially if the joint motion is rapid.
21
Q
Which muscles are considered to be more of a stabilizer?
A
Transverse Abdominus Multifidus Rotator Cuff VMO Posterior Glute Medius Deep Longus Capitus Longus Colli Semispinalis Cervicus
22
Q
What is stabilizer muscle integrity dependent on?
A
Stabilizer muscle integrity it dependent on muscle stiffness.
23
Q
What is muscle stiffness dependent on?
A
Alpha and Gamma motor loops with the CNS.
24
Q
What are the 2 components of muscle stiffness?
A
Intrinsic Stiffness
Reflex Mediated Stiffness
25
Definition:
| Intrinsic Stiffness
Definition:
| The viscoelastic properties of the muscle and tendon
26
What determines the viscoelastic properties of muscle?
Actin and Myosin
27
Definition:
| Reflex Mediated Stiffness
Definition:
| Stiffness dependent on the excitability of the motor neuron pool
28
What is the excitability of the motor neuron pool dependent on?
Muscle spindle action and the feed-forward system
29
What has poor muscle stiffness been associated with?
Poor muscle stiffness has been associated with poor joint stabilization.
30
What happens when the local stabilizer muscles are partially contracted?
Partial contraction of stabilization muscles increases proprioceptive acuity of the joint through enhanced sensory properties and improved stiffness.
31
Definition:
| Co-contraction
Definition:
| When multiple stabilizer muscles activate to further stabilize a joint
32
Definition:
| Reciprocal Inhibition
Definition:
| Where agonist muscle activation relaxes the antagonist muscle
33
Does reciprocal inhibition play a role in co-contraction?
No, a special neural loop program bypasses reciprocal inhibition during co-contraction?
34
When is co-contraction most effective?
Co-contraction is most effective when the muscle is in mid-range/neutral position.
35
What may diminish "natural" co-contraction?
Unidirectional strength training
36
What are the benefits of oscillatory stabilization training?
Neutral joint range
Co-contraction occurs
Multi-directional
Can be sport/motion specific
37
A working muscle needs _____ more blood than at rest
70x
38
How do rhythmic activities improve the efficiency of blood flow?
The "milking action" of alternating contraction and relaxation assists with pushing blood back to the heart.
39
Is Blood Pressure higher when training UpEx or LowEx?
Training UpEx increases Blood Pressure, bigger concern for hypertension.
40
During the onset of activity, the increase in blood pressure is due to:
Inc demand for blood flow
Delay in vascular dilation response
Autonomic response from cognitive thoughts
41
Definition:
| Blood Flow
Definition:
| O2 and Glucose delivery, exhaust of biproducts
42
Loop:
| Autonomic Response from Cognitive Thoughts
Loop:
| Feed Forward = thought of training increases muscle tone
43
Blood pressure decrease is due to:
Dilation of arterioles of the working muscles
44
Why is an active cool down necessary?
Dilation of the arterioles do not return to normal tone properly, vascular pooling occurs, muscle contraction results in "muscle pump" to assist with pushing blood back to the heart
45
At what percent of maximal contraction is the blood is a muscle occluded?
60%
46
What happens during static or isometric contractions?
Stopped blood flow creates an anaerobic environment, further requiring muscles to use glycolysis, resulting in more pain producing by products.
47
Muscle Contraction Step 1
Ca lands on troponin, causes the tropomyosin to "tighten" within the helix/groove of the actin filament, uncovering an active actin site.
48
Muscle Contraction Step 2
Myosin head is attracted to the active actin site. Contact causes reflexive contraction until ATPase (cone - Mg) cleaves a phosphate off the ATP. Myosin is then released from the active actin site. Myosin head will grab next site if available.
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Muscle Relaxation
Neurological stimulation ceased
Ca pumped back into T-tubule
Troponin has nothing to grab, tropomyosin regains original shape covering up the active actin site
50
2 Classes of Muscle Types
Type I, Slow Twitch, Red Fibers
| Type II, Fast Twitch, White Fibers
51
Definition:
| Slow Twitch, Type I
```
Definition:
Fatigue resistant
Less ATPase
Slower contraction rate
More, bigger mitochondria
```
52
Definition:
| Fast Twitch, Type II
```
Definition:
Fatiguability
More ATPase
Faster contraction rate
More Ca cycling
```
53
Types of Fast Twitch Fibers
Type IIa
Type IIb
Type IIc
Type X
54
Definition:
| Type IIa Fibers
Intermediate fiber that maintains ability for aerobic and anaerobic function
55
Definition:
| Type IIb Fibers
More purely anaerobic fibers
56
Definition:
| Type IIc and Type X
Recently typed, unsure of functionality
57
Definition:
| ACTN3
Gene that encodes the protein Alpha-Actinin-3, structural proteins in the Z line, related to the speed of contraction.
58
How long does it take to convert Muscle Fiber Typing?
About 6 weeks
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Definition:
| The "Size Principle" of muscle recruitment
Definition:
Smaller units fire first, followed by larger ones.
Type I, Type IIa, Type IIb
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Definition:
| Motor Unit
Definition:
| An alpha motor unit and all the muscle fibers it innervates
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Small motor units act as stabilizers or mobilizers?
Stabilizers
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Large motor units act as stabilizers or mobilizers?
Mobilizers
63
Which type of contractions are commonly a component of muscle injury?
Eccentric contractions
64
Eccentric Contractions are typically associated with:
Pain
Muscle swelling
Hyper contracture
Loss of Protein
65
What may happen during the overstretch of the sarcomere during eccentric contraction?
cell membrane damage causing an unwanted influx of Ca and Na leading to inflammation and pain
66
Which form of condition was more efficient in establishing strength gains?
Eccentric
67
Definition:
| Fatigue
Definition:
| A potential cause of injury due to deconditioning
68
Glycolytic Fatigue Theory
Glycolysis causes build up of CrP, Pyruvate, and LA byproducts
LA creates acidic environment slowing the force relaxation rate
CrP binds with Ca, decreasing available Ca available for contraction
69
Oxygen Fatigue Theory
Decreased O2 to working muscles forces anaerobic metabolism, primarily in slow twitch fibers
70
CNS Fatigue Theory
Decreased neural input to the brain
Decreased stimulation to the alpha motor neurons
Sensation of pain
71
PNS Fatigue Theory
Decreased excitation coupling at the NMJ.
Slowed relaxation rate
At 10% drop in force contraction, velocity of contraction is affected
Fatigue is noticeable when power is affected
72
Definition:
| DOMS or DLR
Definition:
| Delayed Low-Frequency Recovery
73
Causes of DLR
Acidic environment
High Ca levels
Microtrauma to muscle fibers
High free radical levels
74
Treatments for DLR
```
Vitamin C
Vitamin E
Rehydration
Massage
Tart Cherry Juice
NOT cold immersion
```
75
Definition:
| Muscle Coordination Principle
Definition:
Interaction controls the level of muscle activity output, small to large pattern of recruitment for efficient muscle contraction
76
Definition:
| Connective Tissues
Add bulk to muscle
Assist with transmission of force
Plays a passive role in joint capsule and ligaments
77
Adaptation to increased loads, muscle vs connective tissue
Muscle - Days
| CT - weeks-months
78
Definition:
| Training
Definition:
The regular, systematic, and goal oriented application of exercise, over a period of time, which results in physiological adaptations
79
Definition:
| Overload Principle
Definition:
| A physiologic process must be challenged safely for the body to "learn" how to function more efficiently.
80
How is an Overload achieved?
Manipulating combinations of frequency, intensity, mode, and duration
81
Definition:
| Individual Differences Principle
Definition:
Training benefits are optimized when programs are planned to meet the individuals needs and capacities of the participants.
82
Definition:
| Reversibility Principle
Definition:
The effects of a regular exercise program are transient and reversible. Detraining occurs rapidly, can be noticed after 1-2 weeks.
83
Definition:
| The SAID Principle
Definition:
Specific Adaptations to Imposed Demands
Overload + Specificity + Individual Differences + Reversibiity
84
What is the risk of MI during vigorous physical exertion?
2-6x higher
85
What are the most common injuries from weight training?
Low back, Shoulders, and Knees
86
How to reduce risk of MI?
The more you exercise each week, the lower the risk.
87
Do free weights produce more injuries than machines?
NO
88
Definition:
| Conditioning for Power
Definition:
| The ability to accelerate and decelerate with strength and speed
89
Examples of power in an athletic setting
Olympic Lifiting
Clean and Jerk
Volleyball
Boxing
90
How can you use bodyweight for power training?
Plyometrics
91
3 Phases of Plyometrics
Eccentric
Amortization
Concentric
92
How to train Plyo for Power
Freq: 1-3 workouts a week
Volume: 80-100, 100-120, 120-140 foot contacts per workout
Recover: 5-10 seconds max jumps/reps, 2-3 min between sets
Intensity: Volume/Distance Traveled
93
Definition:
| Complex Training
Definition:
| Combination of strength training and speed/power training
94
Definition:
| Speed Training
Definition:
| The ability to move a limb or ones center of gravity as fast as physically/neurologically possible
95
Methods for Power Training
Free Weights
Machines - Russian Leaper
Body Weight
96
Methods for Speed Training
Free Weights, less resistance and faster pace
Overspeed training
Body weight
97
Definition:
| Overspeed training
Running downhill
98
Components of speed training
Genetics
Mechanical
Neuro-regulatory
Stride
99
Mechanical components of speed training
Fasciculus size
Tendon length
Level arm length
100
Neuro-regulatory components of speed training
Motor unit size
Neuro firing sensitivity
Neuro firing efficiency
101
Stride components of speed training
Frequency improved with overspeed training, plyo, assisted running, plyo
Length improved with joint AROM and PROM exercises ,m strength training, uphill running
102
How to improve running speed
Engram development
Form drills to enhance functional end range
Form error corrections
103
Definition:
| Engram Development
Definition:
| Reinforced motor learning to create efficient movement
104
Types of running Form Drills
High Knees and Butt Kickets
105
Types of Form Errors
Head Sway,. Arm Swing, body Lean, Relaxed v Tense
106
Definition:
| Fartlek Training or Metabolic Training
Definition:
A form of metabolic interval training for speed.
Near maximal sprints performed repeatedly followed by rest periods to a "recovery HR" ~65%
ATP-PC 1:3
LA 1:2
O2 1:1 or 1:5
107
Definition:
| Endurance Training
Definition:
The ability of a muscle group to execute repeated contractions over a period of time sufficient to cause muscular fatigue, or to maintain a specific percentage of the maximum voluntary contraction for a prolonged period of time
108
Methods of endurance training
Less resistance, high rep
Aerobic machines
Body weight
109
How to train for endurance
Freq: 3-5x/wk
Intensity: THR 70-90% max
20min minimum
110
Definition:
| THR
220-age * 70-90%
111
Definition:
| Oxygen Debt
Definition:
| Amount of time up front where muscles were not getting the O2 needed, and were functioning anaerobically.
112
Definition:
| Strength Training
Definition:
| The maximal force that can be generated by a specific muscle group
113
How to train for strength
Intensity and volume determined by >80% of 1RM
114
Method for training strength
High resistance with low reps
Grips - Pronate, Supinate, Alternate, False/Open
Prep multi-joint movement with single-joint movement on machines, circuit training is 40-60% of 1RM
115
Advantages or chains and bands
Allows for greater than 1RM to be applied through the stronger arc of the lift, as opposed to the "sticking" point
116
Definition:
| Super Setting
Definition:
| Strength conditioning via training antagonist muscle groups with little rest between sets
117
Definition:
| Compound Setting
Definition:
| 2 or more exercises for the same muscle groups with little rest
118
Definition:
| Complex Training
Definition:
Weight training followed by plyometric like activities.
Limited to pre- and post-season, NOT in-season
119
Definition:
| Corridor Theory
Definition:
| Physiological change will only occur in the motor units that have been BOTH RECRUITED and EXHAUSTED during a set.
120
Corridor Theory if too little rest
Different motor units will be recruited, changing motor program
121
Corridor Theory if too much rest
Recovery of formerly exhausted units
122
When does muscle atrophy start with age?
1%/yr after 40
123
Potential causes for sarcopenia in aging populations?
```
Programmed cell death
Oxidative stress
Alterations in protein turnover
Inflammation
Hormonal Dysregulation
Disuse
Mitochondrial Dysfunction
```
124
How long can muscle mass be produced while aging?
Through the 9th decade
125
Benefit of resistance training in the elderly
Increased mitochondrial capacity
Reduce markers of oxidative stress
Increase antioxidant enzyme activity
126
What is the mitochondrial reaction to aging?
Lower mitochondrial enzyme activity and protein synthesis
An increase in mitochondrial DNA deletions, reduction in DNA content
Increase in oxidative stress
127
Effects of Immobilization
Leads to atrophy of skeletal muscle, functional result of fiber atrophy, usually Type IIb fibers
Affects strength and power
128
Definition:
| Overtraining
Definition:
| The result of an extended imbalance of training and recovery.
129
Subjective of Initial Overtraining Stage
Fatigue and staleness
130
Subjective stages of Overtraining
Decreased performance
| Injury possibility
131
Overtraining Solutions
Regular physical testing
Questionnaires
Opinion of intensity of session
Sprinting test is most sensitive
132
Overtraining recovery
```
Takes weeks
Decrease training
Increase rest
Good nutrition
Hydrate
Quality sleep
```
133
Intensity for endurance training
Aerobic capacity improves if exercise is of sufficient intensity to increase HR to 70% of HRmax
134
Endurance training threshold method
Exercise at a HR of about 60% of the difference between resting and maximal HRs.
135
Definition:
| Karvonen's Formula
Definition:
| HRthreshold = 0.6(HRmax - HRrest) + HRrest
136
3 exercise systems to inc muscle strength
Isotonic
Isometric
Isokinetic
137
Definition:
| Isotonic
Definition:
| Same tension or strain
138
Definition:
| Isometric
Definition:
| Same distance
139
Definition:
| Isokinetic
Definition:
| Same speed
140
Definition:
| Concentric contractions
Definition:
| Involved working muscle groups shorten
141
Definition:
| Eccentric contraction
Definition:
| Involved working muscle groups lengthen
142
Power training system
Low reps
Low weight
High speed
143
Strength training system
Low reps
High weight
Slow-moderate speed
144
Endurance training system
High reps
Low weight
Slow-moderate speed
145
Endurance Frequency
3x/week
| 36-48 hours recovery inbetween
146
Endurance Duration
Aerobic: To tolerance
Anaerobic: Dependent on energy stores
147
Endurance Mode
Patient capability
| Patient preference
148
Writing a Program
1. Biological adaptation for improved performance in specific tasks
2. Define a goal
3. Pre-program fitness level statistics
4. Reasonable and achievable
5. Progressive improvements, variety of training, use of facilities, some competition, and periodic testing
6. Warm-ups before strenuous training is controversial
7. Cool-downs are necessary
149
The parts of a program
Mode
Frequency
Duration
Intensity
150
Definition:
| Periodization
Definition:
| The cycling of intensity, volume, and specificity used to reach peak performance.
151
Why use periodization?
Reduces risk of overtraining
152
3 cycles
Macro - 1 year
Meso - 2+ per macro
Micro - 1 week
153
Meso cycles
Preparatory phase
Competition phase
Transition phase
154
Which energy system uses stored phosphagens as the substrate?
ATP-PCr energy system
155
Which substrate does the ATP-PCr energy system use?
Stored Phosphagens
156
Which energy system uses glycogen and glucose, but not fats or proteins, as the substrate?
Glycolytic energy system
157
Which energy system uses glycogen, glucose, fats, and proteins as the substrate?
Aerobic Metabolic energy system
158
Which substrate does the Glycolytic energy system use?
Glycogen and Glucose, not fats or proteins
159
Which substrate does the Aerobic Metabolic energy system use?
Glycogen, Glucose, Fats, and Proteins
160
How is phosphate bond energy aquired?
ATP -> ADP + P + Energy
161
How does the PCr energy system create ATP?
PCr + ADP -> Cr + ATP
162
What is the Adenylate kinase reaction?
2ADP -> 1 ATP + 1 AMP
163
Definition: What is Biological Burning?
Definition: The removal of electrons from hydrogen (oxidation), passed to oxygen (reduction)
164
Definition: Electron Transport
Definition: Catalysis by dehydrogenase enzymesNAD, FAD
165
Definition: Oxidative Phosphorylation
Definition: The transfer of electrons from NADH2 and FADH2 to Oxygen
166
What are the three primary antioxidant systems?
Superoxide Dismutase (SOD)CatalaseGlutathione Peroxidase (GPx)
167
What does Superoxide Dismutase do?
Dismutation of Superoxide (ROS) to H2O2 and oxygen
168
What does Catalase do?
Converts H2O2 to water and oxygen
169
What does GPx do?
Uses reduced glutathione to reduce H2O2 to oxidized glutathione and water
170
What is the enzymatic pathway for detoxification of ROS?
ROS + H2O -> (SOD) -> H2O2 + O2 H2O2 -> (Catalase & GPx) -> H20 + O2
171
How are free radicals produced?
2-5% of all oxygen consumed in the mitochondria forms free radicals
172
What are the three steps of energy transfer and exercise?
GlycolysisLactic Acid SystemRecovery from Exercise
173
What is the rate limiting step of glycolysis?
Conversion of F6P to F-1,6-BiP, catalyzed by PFK
174
Definition: Blood Lactate Threshold
Definition: Highest Oxygen Consumption with less than 1.0mM/L increase in Blood Lactate Accumulation
175
Definition: Onset Blood Lactate Accumulation
Definition: A systematic increase to 4.0mM/L
176
What is the role of Sodium Bicarbonate in athletic performance?
NaHCO3 acts as a buffer to counter acidity from Lactate accumulation
177
What is the recommended starting dose for Sodium Bicarbonate?
0.2-0.4g/kg of body weight1-2hrs pre-exercisein flavored water or capsules
178
Definition:Max VO2
Definition:The point at which oxygen consumption plateaus and shows no further increase in workload
179
What is the Max VO2 in Women?
Runners - 65Swimmers - 56Sedentary - 39
180
What is the Max VO2 in Men
Runners - 80Swimmers - 75Sedentary - 44
181
Definition:Oxygen Deficit
Definition:The difference between the total oxygen consumed and the total oxygen that should have been consumed if a steady rate of aerobic metabolism has been reached at the start of the exercise
182
Definition:Oxygen Debt (EPOC)
Definition:Oxygen consumed during the recovery that exceeds the amount of oxygen that would be consumed at resting levels.
183
Definition:EPOC
Definition:Excess Post-exercise Oxygen Consumption
184
What is the smallest contractile unit of the skeletal muscle?
The Sarcomere
185
Definition:Muscle Unit
Definition:A single alpha motor neuron and all of the muscle fibers that neuron activates
186
```
Definition:
Cardiac Output (Q)
```
Definition:
| HR (Hear Rate) x SV (Stroke Volume)
187
Definition:
| Stroke Volume
Definition:
| The amount of blood pumped out of the left ventricle in each cardiac cycle
188
Which factors regulate Stroke Volume?
End-Diastolic Volume
| Sympathetic Hormones
189
What are the potential limiting factors in the Cardiovascular system?
Respiration
Central Circulation
Peripheral Circulation
Muscle Metabolism
190
Definition:
| Training Sensitive Zone
Definition:
220-age = MHR
70-90% of MHR for fitness
191
What are the limitations on HR max regarding age populations?
HRmax in younger adults is overestimated, while it is underestimated in older adults
192
Definition:
| Karvonen Method
Definition:
| Target HR = restingHR + Training Interval (MHR-restingHR)
193
What is the Karvonen Method useful in determining?
Target HR per Training Interval (%)
194
What are the cardiovascular adaptations to exercise?
RHR decreases
| BP decreases
195
Which part of the heart hypertrophies with aerobic training?
Left ventricular volume
196
Which part of the heart hypertrophies with strength training?
Interventricular wall thickness
197
Definition:
| Cardiovascular Drift
Definition:
A progressive increase in HR and decrease in SV that begins approximately 10 minutes into prolonged moderate intensity exercise. Greater with hotter temperatures.
198
Definition:
| Heart Rate Variability
Definition:
| The measurement of the interval between consecutive beats
199
How is HRV measured?
The interval between successive normal complexes (N-N)
200
```
Definition:
Tidal Volume (TV)
```
Definition:
| Normal breathing volume exchange
201
Definition:
| Inspiratory Reserve Volume (IRV)
Definition:
| Maximum possible to the upper end of TV
202
Definition:
| Expiratory Reserve Volume (ERV)
Definition:
| Maximum Voluntary Respiration to lower end of TV
203
```
Definition:
Residual Volume (RV)
```
Definition:
| Maximum Voluntary Respiration to Minimum possible
204
Definition:
| Functional Residual Capacity
Definition:
| ERV + RV
205
Definition:
| Forced Vital Capacity (FVC)
Definition:
