Section 2 Study Flashcards
1
Q
Describe Low Frequency Fatigue
A
- Example of central fatigue
- Lasts several hours to days
- Can be due to excessive Ca or Free Radical exposure during ECC
- Can be due to myofilament damage within the muscle
2
Q
“The ability to perform repeated, high-intensity contractions or to sustain a single, high-intensity contraction for a long period of time”
A
Muscular Endurance
3
Q
“Entire body’s ability to perform prolonged, large muscle dynamic exercise at a moderately high-intensity”
A
Aerobic Power
4
Q
“The maximum force that can be generated from a muscle in a single effort”
A
Muscular Strength
5
Q
“The amount of mechanical work performed using primarily and ATP yield derived from anaerobic energy systems (i.e. immediate and glycolytic systems)”
A
Anaerobic Power
6
Q
“The girth (or increasing girth) of a muscle”
A
Muscular Hypertrophy
7
Q
“The rate of work performed by a muscle”
A
Muscular Power
8
Q
How do you measure Muscular Strength?
A
1 Rep Maximum (1-RM)
9
Q
How do you measure Muscular Endurance?
A
Timed or Maximal Rep Tests
10
Q
Give an example of an athlete with high Muscular Endurance
A
Rock Climber
11
Q
How do you measure Muscular Power and give an example of an exercise that exhibits Muscular Power
A
Isokinetic Dynamometers, Clean and Jerk
12
Q
How do you measure Muscular Hypertrophy?
A
Measuring tapes, lean body mass estimates, muscle biopsies
13
Q
How do you measure Aerobic Power?
A
VO2max
14
Q
How do you measure Anaerobic Power?
A
Wingate
15
Q
What is Anaerobic Capacity?
A
The maximum amount of ATP production from anaerobic energy systems
16
Q
“The ability to move joints throughout their full range of motion”
A
Flexibility
17
Q
How do you measure Flexibility
A
Goniometry
18
Q
What do you use Maximal Accumulated Oxygen Deficit (MAOD) tests for?
A
Anaerobic Power
19
Q
What would you expect to observe for insulin during exercise?
A
- Decreased secretion
- Improved Efficiency
- Stimulates Glucose uptake into the muscles
20
Q
List the Principles of Exercise Training
A
- Progressive Overload
- Specificity
- Individuality
- Reversibility
- FITT
- Hard/Easy
21
Q
Progressive Overload
A
Placing increased amounts of stress on the body to elicit adaptations that improve fitness
22
Q
General Adaptation Syndrome (GAS)
A
In response to a stressor, the body responds in three stages: alarm, resistance, and exhaustion
23
Q
Specificity
A
The body will adapt to a particular type and amount of stress (for example - stretching will not improve VO2max, but will improve flexibility)
24
Q
Individuality
A
Some people show improvements in response to particular forms of exercise (responders) while some people do not (non-responders)
25
Reversability
Fitness adaptations are lost when exercise demands are lowered
26
FITT
F: Frequency of exercise sessions
I: Intensity of session
T: Time - duration or volume of session
T: Type of exercise performed
27
Hard/Easy Principle
"Hard" exercise stresses your body; "easy" exercise facilitates recovery
28
What type of "load" is Aerobic Training considered
Volume Load
29
General Training Recommendations for Aerobic Training
F: 3 or more sessions per week
I: At 60% VO2max or 60-80% HR
T: 20 min or longer per session
T: Any mode of exercise that permits the above recommendation
30
Neuromuscular Recruitment for Aerobic Training
- Improved motor unit syncing
- Co-activation of muscles
- Reciprocal inhibition
31
Muscle Fiber Changes for Aerobic Training
- Many Type IIx --> Type IIa (Type IIx start to look like Type IIa)
- Increased size and function of Type I and Type IIa
- Increased myoglobin
- Increased mitochondria
32
Metabolism Changes for Aerobic Training
- Increased VO2max (=increased aerobic power)
- Increased Lactate Threshold
- Decreased resting and submax RER
33
If RER is above .9 what fuel source is being used?
Carbs
34
If RER is .89 or below, what fuel source is being used?
Fats
35
Circulation Changes of Aerobic Training
- Increased capillary density
- Greater dilation of capillaries
- Increased blood volume
- Decreased resting and submax SBP/DBP
36
Cardiac Function Changes for Aerobic Training
- Improved HR recovery
- Decreased resting and submax HR
- Max HR unaffected
- Increased resting, submax, and max SV
- Unaffected resting and submax Q
- Increased max Q
37
Respiratory Changes for Aerobic Training
- Decreased submax Ve
| - Increased max Ve
38
Exercise Performance Changes for Aerobic Training
- Increased aerobic power (VO2max)
- Improved submaximal endurance capacity
- Decreased metabolic cost for submaximal
39
What type of "load" is Resistance Training considered to be?
Pressure Load
40
General Training Recommendations for Resistance Training
F: 2 or more sessions per week (with at least 24hrs rest in between workouts for each muscle group)
I: 60-70% of 1-RM for general fitness, but not for optimal improvement
T: 8-10 exercises, max 3x15 reps
T: Isotonic resisted movements
41
Neuromuscular Recruitment for Resistance Training
- Improved motor unit syncing
- Increased motor unit recruitment
- Improved Rate coding
- (maybe) more efficient reciprocal inhibition
- (maybe) reduced autogenic inhibition)
42
Muscular Strength Changes for Resistance Training
- Early gains due to neuromuscular recruitment
- Later gains due to anatomical changes within muscle fibers
- M. Hypertrophy may improve strength but not a sole predictor
43
Muscle Hypertrophy for Resistance Training
- Increased # myofilaments and myofibrils (muscle fibers are enlarged)
- Increased thickness of connective tissues
- Hyperplasia (increased # of muscle fibers) not see in humans
44
Muscle Fiber Changes for Resistance Training
- Type IIx --> Type IIa
| - Increased size and function of Type IIa and IIx
45
Metabolism Changes for Resistance Training
- Increased Mitochondrial Respiration at rest
- No change in VO2max
- Increased Lactate Threshold
- Increased storage of CrP and glycogen
46
Cardiac Function Changes for Resistance Training
UNAFFECTED HR, SV, and Q (for all resting, submax, and max)
47
Circulation Changes for Resistance Training
- Improved blood distribution (increased BP during exercise)
| - Decreased resting BP
48
Respiratory Changes for Resistance Training
- No notable changes for whole body resistance training
| - For specific respiratory muscle training: increased strength and endurance, FVC and TLC
49
Exercise Performance for Resistance Training
-Increased muscle strength, endurance, power, hypertrophy, anaer0bic power (depending on how you are training) ***KNOW CHART
50
General Training Recommendations for Anaerobic Training
F: 3-4 sessions per week
I: More than or equal to 100% VO2max (all out intervals)
T: 3-10 intervals 5-30sec each with appropriate rest
T: any mode of exercise that allows for all out intensity
51
Neuromuscular Recruitment for Anaerobic Training
- Improved motor unit syncing
- Increased motor unit recruitment
- Improved Rate coding
- (maybe) more efficient reciprocal inhibition
- (maybe) reduced autogenic inhibition)
52
Muscle Fiber Type Changes for Anaerobic Training
- Some type IIx and type IIa
- Increased size and function of both
- Decreased size and function of Type I (Fast movements), or Increase (forceful movements)
53
Metabolism Changes for Anaerobic Training
- Increased glycolytic and oxidative enzyme activity
- No change in VO2max
- Increased storage of CrP and glycogen
- Lactate Threshold changes depend on length of interval
54
Cardiac Function Changes for Anaerobic Training
- Decreased resting and submax HR
- Unaffected max HR
- Improved HR recovery
- Unaffected SV and Q (resting, submax, max)
55
Circulation Changes for Anaerobic Training
- Improved blood distribution (increased BP during exercise)
| - Decreased resting BP
56
Respiratory Changes for Anaerobic Training
-Increased Resp. muscle strength and endurance
57
Exercise Performance for Anaerboic Training
- Increased aerobic and anaerobic power
- Decreased fatigue index
- Increased muscle power
- Improved metabolic cost for submaximal workload
- (depending) increased muscle strength
58
General Training Recommendations for Flexibility (to improve flexibility)
F: 2-3 sessions per week per muscle group
I: Hold stretches to mild discomfort
T: 15-30 sec per rep, 2-4 reps per muscle group
T: Static, active stretching
59
General Training Recommendations for Flexibility (to improve performance)
F: right before exercise
I: ROM should not go beyond mild discomfort
T: Depends on drill
T: active, dynamic stretching
60
Passive Stretching
involves an external force to move joint through ROM
61
Active Stretching
involves contraction of agonist muscles to move a joint through its ROM to stretch target muscle/group
62
Static Stretching
slowly moving into stretch and holding
63
Ballistic Stretching
sudden stretch with "bouncy" movement
64
Dynamic Stretching
moving a joint through full ROM in controlled manner
65
Proprioceptive Neuromuscular Facilitation (PNF)
manipulates GTOs and muscle spindles to effectively stretch a muscle
66
What are types of flexibility training?
Yoga and Pilates
67
Neuromuscular Recruitment for Flexibility
- Active/Dynamic Stretching may improve motor unit syncing, increase motor unit recruitment, improve rate coding, and co-activation of muscles
- All stretching retunes muscle spindles and GTOs
68
What parameters show no adaptations during Flexibility Training?
- Muscle Fibers
- Metabolism
- Cardiac Function
- Circulation
- Respiratory
69
Exercise Performance for Flexibility
- Increase ROM
| - Increased muscle power
70
What are the main elements of periodization?
- Volume
- Intensity
- Technique
71
"Involves a fairly progressive 'taper' toward a peak performance at the end of a macrocyle, using a specific sequence of meso/microcycles"
Linear (classical) Periodization
72
"Incorporates multiple 'tapers' into the fitness progression to optimize performance at multiple times during the macrocyle"
Non-Linear (undulating) Periodization
73
"Easy training which elicits minor improvements, if any"
Undertraining
74
"an average training load that elicits appreciable improvements in physiological function and performance"
Acute Overload
75
When does Acute Overload typically occur?
Early-middle mesocycles within a competitive macrocycle
76
When does Undertraining typically occur?
Active rest mesocycles, or when life doesn't allow you to train as much as you'd like (aka injury)
77
"a brief period of heavy training that overloads the body without optimal rest and recovery"
Overreaching
78
"training load that is too substantial given the provided rest and recovery"
Overtraining
79
"a period of reduced training load to facilitate rest, recovery, and physiological adaptions that will improve fitness"
Tapering/Peaking
80
When does Tapering/Peaking typically occur?
Near the end of mesocycles or near end of macrocycle when peak performance is desired
81
When does Overreaching typically occur?
Typical of post-season workouts for many sports
82
What would you expect to observe for Glucagon during exercise?
- Increases a little with exercise intensity but more dramatically as exercise duration increases
- Stimulates glycogenolysis to form a glucose supply that insulin can work with
83
What would you expect to observe for Epinephrin during exercise?
- Immediate increase in response to onset of exercise, with gradual increase over exercise duration or at higher intensities
- Stimulates glycogenolysis and lipolysis (gives us glucose and free fatty acids)
84
What would you expect to observe for Norepinephrin during exercise?
Immediate increase in response to onset of exercise, with gradual increase over exercise duration or at higher intensities
85
What would you expect to observe for Cortisol during exercise?
- Immediate increase in response to exercise and continues to increase with short-duration high intensity exercise.
- During longer duration/lower intensity exercise initial spike and then gradual decrease over duration
- Stimulates lipolysis, glycogenesis, glycogenolysis, and deamination
86
What would you expect to observe for Growth Hormone during exercise?
- Dramatic increase with exercise intensity, but also gradual increase over duration
- Makes IGF-1
87
What would you expect to observe for Insuline-like Growth Factor during exercise?
Dramatic increase with exercise intensity, but also gradual increase over duration
-Facilitates amino acid uptake and protein synthesis
88
What are post-exercise implications of Growth Hormone and IGF-1?
- Influence recovery and adaptations
| - Try and maximize levels during post-exercise
89
"muscle stress of damage that may send afferent information to the CNS and may last several hours to days"
Central Fatigue
90
"elevated FFA in blood spurred an increase in tryptophan uptake by the brain and consequently increased serotonin production"
Central Fatigue
91
Fatigue typical of endurance exercise
Central Fatigue
92
"failure of excitation contraction coupling process"
Peripheral Fatigue
93
What is a probable category and mechanism of fatigue for high intensity-short duration exercise?
Peripheral Fatigue; excessive K efflux temporarily impaired muscle fiber depolarization
94
What is a probable category and mechanism of fatigue for extended duration-high intensity exercise?
Metabolic Fatigue; When muscle glycogen stores are depleted
95
What is a probable category and mechanism of DOMS
Central Fatigue; muscle damage has occurred and muscles are sending afferent feedback to CNS so CNS inhibits those muscles
96
Metabolic Fatigue
- Exhaustion Hypothesis (run out of fuel)
- Accumulation Hypothesis (LA increase, spurring H release which messes with Ca-Troponin binding, Ca release and uptake, and sarcolemma excitability
