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APA3325-Fitness Training Principles > Lecture 3 > Flashcards

Lecture 3 Flashcards

1
Q

What are the 4 steps in creating a program?

A

1) Assessing Client’s/Athlete’s Needs
2)Exercise Selection
3)Training Frequency
4)Exercise Order (Session)

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2
Q

What are the 3 things that must be evaluated when assessing clients/athletes needs

A

1.Evaluation the client’s/athlete’s objectives

– Biomechanical analysis
– Frequent injuries (location, mechanism, risk factors)
– Specific abilities (position- / work-related)
– Physiological analysis (strength, power, energy system, etc)
– Sport: Basketball

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3
Q

What are the 2 basic types of exercises to consider when performing exercise selection?

A

FUNDAMENTAL EXERCISES, ISOLATED EXERCISES, STRUCTURAL EXERCISES & POWER EXERCISES

  • Fundamental Exercises
    – Large muscle groups (chest, back, shoulders, hip, thighs)
    – Multi-joint
    – To be prioritized (more functional)
    – Ex: squats, cleans, pull-ups, chin-ups, bench press
  • Isolated (Assistance) Exercises
    – Smaller muscle groups (arms, abs, calves, neck, forearms)
    – Uni-joint
    – Used to stabilize certain joints
    – Injury prevention
  • Structural Exercises
    – Fundamental exercises that apply a load on the spinal
    column directly (squat) or indirectly (power clean)
  • Recruit stabilizing trunk muscles
    – Requires postural stability (trunk) during the execution of the
    movement
  • Power Exercises
    – Fundamental & structural exercises that are completed
    rapidly and explosively (ex: clap push-up; jump squats)
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4
Q

What is the definition of muscular equilibrium?

What is the purpose of a strength ratio? What is an example?

A

MUSCULAR EQUILIBRIUM
* Agonist vs Antagonist
– Ex: in all ‘overhead’ sports/activities, the volume ratio(pull:push) should be
* Minimum 2:1
* 3:1 (if there is high volume at high velocities (ex: baseball pitcher; QB)

  • Certain strength ratios are suggested with regards to injury prevention
    – Ex: quad: hamstring (isokinetic)
  • Varied recommendations (ex: 3:2)
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5
Q

What type of exercise is used for a cool down?

Where is a cool down programmed in a workout?

What are 3 factors that must be considered when programming to optimize the client/athlete experience?

A

Cool-Down
– Low intensity aerobic exercises
* Can be at the end of a session or a designated session
(microcycle)

  • Client/Athlete Experience
    – Respect level of experience
    #1. When possible: supervised sessions to progress towards exercises requiring greater technical difficulty
    #2. Equipment availability
    #3. Time allotted for training sessions
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6
Q

What are 4 factors that must be considered before determining exercise frequency?

What is the key thing to tell if your frequency is right?

A

To be determined based on:
– Training experience
– Periodization phase (especially for athletes)
– Training load and chosen exercise type during a specific microcycle
– Consider other activities completed by the individual

-Choose the frequency based on required recovery

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7
Q

What is the frequency per week for a beginner, intermediate and expert?

What is the frequency per week for off-season, preseason, competition, post-season?

A

Beginner(2-3x/week)
Intermediate(3-4x/week)
Expert(4-7x/week)

Off-season(4-6x/week)
Pre-season(3-4x/week)
Competition(1-3x/week)
Post-season(0-3x/week)

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8
Q

What is the ideal exercise order when considering power exercises,
fundamental exercises and isolated exercises?

What is the ideal exercise order when considering multi-joint and single-joint exercises?

What is the ideal exercise order when considering big muscle groups and small muscle groups?

What are 3 other considerations when choosing exercise order?

A

Power → Fundamental → Isolated
Multi-joint → Single-joint
Big muscle group → Small muscle group
Other considerations:
#1. Alternating UE & LE
#2. Push-pull
#3. Agonist-antagonist
- Increases the recovery time between each exercise (can alternate between sets or each exercise)
- Can be useful when time is limited

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9
Q

What are 2 unique types of sets to use when programming exercise order?

A

SUPERSETS & COMPOUND SETS

  • Supersets
    – Exercises that stress two opposing muscles or two
    different muscle regions consecutively without rest
    – Agonist-antagonist
  • Ex: 10 reps bb curls, 10 reps triceps pulley push-downs
  • Compound sets
    – Exercises that stress the same regions consecutively
  • Ex: 10 bb curls + 10 db hammer curls
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10
Q

What are 5 special considerations when programming exercise order for non-athletes?

A

SPECIAL CONSIDERATIONS FOR NON-ATHLETES
* Objectives not necessarily sports-related
* Focus less performance-driven
* Work-related injuries?
* Pain or weakness?
* Periodization

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11
Q

What are the 4 different types of exercises to introduce to beginners?

A

INTRODUCTION TO EXERCISES (FOR BEGINNERS)
a) Muscular endurance
b) Hypertrophy
c) Strength
d) Power (if appropriate)

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12
Q

What are the basic load/repetition parameters and what do they achieve?

What is a benefit of varying load across a mesocycle?

A

1-2/3-5 = power
Less than 6 = strength
6-12 = hypertrophy
More than 12 = endurance

Varying load to decrease risk of overtraining

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13
Q

What is the 2-for-2 rule in regards to progression for athletes?

What is the estimated load increase for upper body and lower body exercises?

A

2-for-2 Rule
– If the athlete can complete 2 more reps for each exercise in the last set for 2 consecutive training sessions, you add weight

Upper body:
2.5-5 for isolations
5-10 for compounds

Lower body:
5-10 for isolations
10-20 for compounds

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14
Q

What is the 10% rule in regards to progression for the general population?

What are things that the 10% rule applies to?

A

When people start a new training activity, they tend to work too hard which often leads to injury and giving up.

To reduce the risk of injury, start slow and increase training activity no more than 10% per week

The 10% rule applies to distance covered, intensity of effort, weight lifted and time spent training

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15
Q

What is the definition of volume?

What are the 2 different ways to classify volume?

Is single set sufficient for beginners? When are several sets required?

Which is better; failure or non-failure training?

A

DEFINITIONS
* Volume: quantify of weight lifted during a session

  • Repetition-volume: total number of reps completed in a session
  • Volume-load: # of sets x # of reps x weight lifted for one exercise

MULTI VS SINGLE SET
* 1 set can be sufficient for beginners to create changes (strength/hypertrophy)
* Several sets necessary for intermediate-advanced

FAILURE VS NON-FAILURE
* 3 x 10 (non-failure) superior to 8-12 reps at failure)

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16
Q

What are 2 adaptations to exercise that occur in the primary motor cortex of the CNS?

A

PRIMARY MOTOR CORTEX
#1. Increases the number of recruited motor neurons
#2. Improves recruitment timing (learning a new movement) - movement synchrony
– Sensitivity and number of receptors for neurotransmitters

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17
Q

What are 2 adaptations to exercise that occur in the spinal cord of the CNS?

A

SPINAL CORD
* Descending corticospinal tract
–Increases the number of recruited motor neurons
– Improves recruitment timing (learning a new movement) -
movement synchrony
* Sensitivity and number of receptors for neurotransmitters

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18
Q

What percentage of motor units do untrained individuals apply during max effort?

A

In untrained individuals, only 71% of motor neurons are recruited during maximal effort. This recruitment volume increases, allowing for strength gains.

19
Q

What are the 2 key benefits of CNS adaptations?

When do CNS adaptations occur in the exercise process?

What adaptations occur after the CNS adaptations?

A

1. Improves the agonist muscles’ recruitment capacity

#2. Decreases the effect of the inhibition
system (Golgi Tendon Organ)
(ex. if you overly stretch the hamstrings, the golgi tendon organ will activate the quadriceps as an antagonist to prevent injury)

  • CNS adaptations appear before any other
    changes to the muscular system. These
    changes are responsible for the initial
    gains observed during the first 6-10 weeks
    of a new training program.
  • Hypertrophy and other muscular changes
    can generally be observed after 10 weeks.
20
Q

What is the definition of a motor unit?

What how many muscle fibers are attached to each motor unit?

What are 2 adaptations that occur to the motor unit with exercise?

What type of exercise leads to these motor unit adaptations?

A

Motor unit = alpha (α) motor neuron and the muscle fibres it activates

– Varies between < 10 muscle fibres for small muscles (precision) and >
100 muscle fibres for big muscles (strength and power)

  • Changes to the number and frequency of motor unit activation
    – Strength increases with frequency due to the summative effect of successive contractions (temporal overlap of action potentials (AP))
    – A greater activation frequency leads to continuously stimulated muscle fibres via APs before they fully relax
  • Leads to an increase in contraction strength

– Observed with resistance training

21
Q

What is the main principle regarding motor unit recruitment?

A

Motor unit recruitment occurs according to the size principle

22
Q

What is the:
Diameter of speed
Speed of action/relaxation
Force capacity
Rate of fatigue

For Type 2X fibers(fast twitch)?

A

Large diameter of speed
Fast speed of action/relaxation
High force capacity
Fast rate of fatigue

23
Q

What is the:
Diameter of speed
Speed of action/relaxation
Force capacity
Rate of fatigue

For Type 2A fibers(fast twitch)?

A

Intermediate diameter of speed
Fast speed of action/relaxation
Intermediate force capacity
Intermediate rate of fatigue

24
Q

What is the:
Diameter of speed
Speed of action/relaxation
Force capacity
Rate of fatigue

For Type 1 fibers(slow twitch)?

A

Small diameter of speed
Slow speed of action/relaxation
Low force capacity
Slow rate of fatigue

25
Q

What is the definition of the size principle in regards to motor unit recruitment?

What are 2 applications of the size principle?

A

SIZE PRINCIPLE
* Once a motor unit has been recruited (activated), the excitability threshold
is lower – easier recruitment.

  • Application:
    – When lifting a heavy load, all motor units adapt (even the smaller ones)
    – Power: pre-activation of motor units can facilitate the generated muscle force and power
26
Q

What is the exception to the size principle called?

What is an example of this?

A

SIZE PRINCIPLE - EXCEPTIONS
* In certain conditions, it is possible to recruit motor units with higher excitability thresholds without recruiting those with lower thresholds (selective recruitment) .

  • Important to consider when strength production needs to be completed
    rapidly to produce muscular power
    – Ex: vertical jump
  • It would be difficult to contract muscles quickly enough to produce the angular velocity and power needed to complete the jump if we needed to recruit all the required motor units
27
Q

What are 2 adaptations that occur to the neuromuscular junction with exercise?

A

1. Increased surface of NM junction

#2. Increased number of acetylcholine receptors

28
Q

What is the adaptation that occurs to the neuromuscular spindle with exercise?

What type of exercise is this adaptation important for?

A
  • Increased stretch (myotatic) reflex: muscle contraction with rapid stretch

– Important during plyometric training
– Allows to exploit the muscle and connective tissue elastic properties to increase strength of contraction without
increased energy demand
– Increased myotatic reflex potential between 19-55% with resistance training

29
Q

What are 2 other neuromuscular adaptations that occur with exercise?

A

1. CROSS-EDUCATION

  • Increased strength and neuronal activation of a muscle after training of the
    same muscle, opposite side.
    – Average 8% increase in strength (max reported: 22%)
    – Rehab applications
  • In untrained individuals, the strength that is produced when the muscles on both sides of the body contract at the same time is less than the individual contraction (decreased neuronal activation)
    – This deficit can be decreased with training
    – In highly trained individuals, the opposite phenomenon can be observed (bilateral facilitation)
30
Q

What is the definition of hypertrophy?

What comes as a result of hypertrophy?

What are 3 physiological causes of hypertrophy and what do these result in?

A

HYPERTROPHY
* The increase in the cross-sectional area of muscle fibres

– Demonstrated effects: increase in strength

– The result of:
#1. Increased synthesis/decreased degradation of actin-myosin
#2. Increased number of myofibrils
#3. Proportional synthesis of proteins (titin and nebulin) in relation to myofilament changes
– Results in an increase in muscle size (diameter)

31
Q

How is muscle tissue deformed to produce hypertrophy?

Which pathway is activated and what is this pathway crucial for?

What is decreased by muscle contraction?

How long does the rate of protein synthesis stay high?

What are 6 factors that the magnitude of protein synthesis depend on?

A
  • The mechanical deformation of muscle tissue stimulates certain proteins, even before hypertrophy becomes visible

– Protein Kinase A (Akt) → rapamycin (mTOR) pathway
* Crucial for protein synthesis and myogenesis (muscle growth)

  • Simultaneously, muscle contraction decreases the inhibitory substances for
    growth.
  • The rate of protein synthesis remains high 48 hours following resistance training
  • The magnitude of protein synthesis depends on several factors:
    – Carbohydrate and protein intake
    – Amino acid availability
    – The timing of nutrient consumption
    – Mechanical stress (resistance training)
    – Hydrate level (muscle fibres)
    – Anabolic hormonal response
32
Q

What are 2 things that determine the amount of hypertrophy?

What 2 stimuli does periodization combine?

What are 3 types of mechanical stimuli for hypertrophy?

How is metabolic stimuli achieved and how is that related to hypertrophy?

A

Hypertrophy volume and/or capacity depends on:
#1. Genetics
#2. Training stimuli

  • Periodization (gain maximization: combination of mechanical and metabolic
    stimuli)

– Mechanical:
» Eccentric training
» Moderate-to-high volume
» Occlusion training (??)

Metabolic:
» Moderate-to-high intensity with short rest periods and a high training volume
» Training that stresses the anaerobic glycolytic system increases muscle growth (increase in anabolic hormone potency)

33
Q

What 2 structures have an effect on hypertrophy when disrupted?

What is the theory behind this mechanism?

A

1.Myofibril and #2.uniform sarcomere structure disruption following high-intensity anaerobic training also has a marked effect on muscle growth

  • Theory:
    These structural changes due to muscle fibre damage influences gene expression in an effort to reinforce muscle tissue to protect it from future damage
  • Inflammatory response and increase in protein synthesis (long-term hypertrophic effect)
  • ‘No pain, no gain’
34
Q

What is the definition of hyperplasia?

Is it confirmed or useful in humans?

What substance increases hyperplasia?

A

HYPERPLASIA
* Increase in the number of muscle fibres
* Unconfirmed theory in humans (contradicting scientific articles)
* Even in optimal conditions, maximum 10% gains in muscle growth
* Possibly with use of anabolic steroids

35
Q

What type of muscle fibers are recruited with resistance training?

Which type of fiber has a greater capacity to be recruited and what does this mean for muscle growth capacity?

Which factor increases the amount of type 2 fibers in an individual?

A
  • Muscle fibres must be recruited during training to create hypertrophy
    – With resistance training, the Type I and Type II fibres have the potential to
    be recruited
  • Type II fibres have a greater capacity to hypertrophy than type I fibres.
    – Therefore, muscle growth capacity is related to the proportion of type II
    muscle fibres.
  • Genetics
    -Athletes with majority type II fibres have a greater potential for hypertrophy
36
Q

Can transition occur for muscle fibers?

Which type of muscle fibers have a genetically pre-determined proportion?

What causes muscle fibers to transition and what type of muscle fiber can this happen for?

What is the benefit of this transition?

When does this transition occur?

Which hormonal changes accompany this transition?

Is this transition reversible?

Which types of fiber cannot transition?

A
  • A transition can occur within a subtype

– Type I and Ix have a genetically predetermined proportion

– However, with training and activation of high-threshold motor units:
* Can require combination of resistance training and aerobic exercise
* IIx → IIax → IIa (and a small % can continue to evolve to IIac and IIc)

  • Improved oxidative capacity
  • Occurs during the first weeks of training (8)
    – Associated with changing concentrations of testosterone and cortisol
  • Reversibility
    – The opposite can be observed when a person stops training
    (possible ‘overshoot effect’)
  • Little to no proof that Type I can transition to Type II and vice versa
37
Q

What are 2 architectural or structural changes that occur with hypertrophy?

What do these changes improve?

A

A greater angle of pennation increases muscle strength and can accommodate
greater hypertrophy

  • Hypertrophy increases angle of pennation
  • Training also influences the muscle fascicle length

– Improves the effectiveness of strength transfer between muscle, tendon
and bone

38
Q

What are 4 other types of tissues in the body, besides muscles, that adapt to training and how do they adapt?

What are the 2 laws that govern this remodeling?

A

CARTILAGE, BONE, TENDON & LIGAMENT REMODELING
* Fibre orientation to resist forces applied to tissue

– Bones: Wolff’s Law
– Other tissues: Davis’ Law

39
Q

What is a benefit of increased bone density?

What is this adaptation specific to?

What are 4 ways that the increase in bone density be maximized?

A

INCREASED BONE DENSITY

  • Osteoporosis prevention
  • Specific to stress applied to body (UE vs LE)
  • Maximized effects with:
    #1. Multi-joint exercises
    #2. Greater loads
    #3. Body-weight/loading exercises
    #4. Exercise variation (ex: resistance vs jumps)
40
Q

What are 2 adaptations that occur related to collagen and cartilage in the body through exercise?

A

1. COLLAGEN PRODUCTION

  • Increased collagen production (tendon)
  • Weight-bearing/loading assists in cartilage regeneration
    – Maintains cartilage density
41
Q

What kind of effect happens with overtraining?

What training variables are the cause of overtraining?

What are 2 symptoms of overtraining?

A

EXCESSIVE OVERLOADING
* Deleterious changes
– Frequency
– Volume
– Intensity
– Combination (without appropriate
rest/recovery)

  • Extreme fatigue
  • Deterioration of athletic performance
    (physiologically and/or psychologically)
42
Q

What are the 4 different types of training response that can happen as a result of an increase in intensity, duration and frequency of exercise?

Which 2 of these training responses are considered the “zone of enhanced performance’?

A

1. Undertraining

(minor physiological adaptations and no change in performance)

(Positive physiological adaptations and minor performance improvements)

(Optimal physiological adaptations and performance)

(Physiological maladaptation, performance decrements and overtraining syndrome)

Zone of enhanced performance = Acute overload and overreaching

43
Q

What are the 3 different categories of overtraining syndrome?

A

1. Functional overreaching

(Temporary decreased performance over days or weeks)

(Decreased performance over weeks or months, also including neuroendocrine or neuropsychological symptoms)

(Non-functional overreaching that occurs for longer than 2 months)

44
Q

What is the fundamental cause of overtraining?

What does this cause? what are the physiological results of this?

What 3 body structures are affected by this?

A

1. Immune cells

Excessive exercise and not enough rest

-Tissue trauma
(Increased creatine kinase, muscle aches and pains, heavy legs, etc.)
-Release of pro-inflammatory cytokines in the blood

(increased allergies, increased infections)

(chronic fatigue, change in mood and behaviour, increased depression, reduced appetite, reduced concentration)

(Decreased albumin ferritin/iron/zinc, Increased C-reactive protein)

APA3325-Fitness Training Principles (4 decks)

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