Training Flashcards
(79 cards)
1
Q
What is the main basis for physiological adaptation?
A
Favourable changes in protein structure and quantity
2
Q
Are proteins static in the body?
A
No, they are continually turned over or recycled
3
Q
What determines the number and type of proteins produced?
A
Stress signals from internal and external stimuli. Can either reduce the breakdown or increase the production
4
Q
What are the steps of protein production in response to stress?
A
- Stress signals activate signalling pathways
- Pathways activate transcription factors
- Transcription factors turn genes on/off to produce code for new proteins (mRNA)
- Ribosomes make proteins using mRNA from these genes
5
Q
Name examples of stress signals that drive protein adaptation.
A
- Ca²⁺
- AMP/ATP ratio
- Mechanical tension
- ROS
- Heat
6
Q
Why is signalling necessary for protein synthesis?
A
It initiates the transcription and translation processes
7
Q
What else is required besides signalling to make proteins?
A
- Amino acids
- Usable DNA
- Nuclei
- Ribosomes
8
Q
How long after a stimulus does mRNA peak?
A
Peaks within hours, returns to baseline by ~24 hours
9
Q
How long does it take for new proteins to cause functional changes?
A
Typically takes weeks
10
Q
Are adaptations the same for everyone?
A
No, individual differences are large
11
Q
How does neural adaptation compare to muscular adaptation?
A
Neural adaptations occur faster and are retained longer
12
Q
What are the main training parameters that influence adaptation?
A
- Intensity
- Duration
- Frequency
- Pattern of stress
13
Q
What is needed for adaptive change to occur?
A
Sufficient strain and the presence of metabolic/structural precursors (enzymes, antioxidants, etc.)
14
Q
What is the difference between stress and strain?
A
Stress is the stimulus; strain is the biological response to that stress
15
Q
What factors modulate how an individual adapts to stress?
A
- Genotype & epigenetics
- Age
- Training & clinical status
- Nutrients & meds
- Motivation & resilience
- Ergogenic aids
16
Q
What are novel stressors that can affect adaptation?
A
- Ischemia
- Pharmaceutical hormetics
- Vibration
- Antigens
- Cognitive demands
17
Q
What are environment stressors that can affect adaptation?
A
- Medium and its velocity
- Thermal energy
- Air and vapour pressures
- Gravity
- Energy
- Water
- Protein
- Pathogens and pollutants
- Social
18
Q
What types of strain affect cells during exercise?
A
- Mechanical tension
- Energy substrate depletion
- Reactive oxygen/nitrogen species (RONS)
- pH changes
- Temperature
- Hypoxia
- Cell volume shifts
- Cognitive and sensorimotor demands
19
Q
What determines the nature and extent of adaptation?
A
- Exercise parameters (FITT)
- Personal factors (e.g., genes, age)
- Diet
- Interference from other stimuli
20
Q
How do FITT variables affect adaptation?
A
They determine the type and intensity of stress signals, which shape the resulting adaptation
21
Q
How do genetics influence adaptation?
A
Thousands of gene differences affect protein coding and adaptation potential
22
Q
How does sex impact protein adaptation?
A
Through differences in anabolic hormones like testosterone and estrogen
23
Q
How does age affect adaptation?
A
- Children have lower anabolic hormone levels
- Older adults have reduced cell signalling and increased inflammation
24
Q
How does clinical status affect adaptation?
A
Some diseases can increase or decrease protein synthesis and affect connective tissue production
25
Why is diet important for adaptation?
It provides substrates like amino acids necessary for new protein synthesis
26
What are examples of interference in training adaptation?
- Time conflicts (e.g., strength vs endurance, training vs recovery)
- Morphological effects (e.g., hypertrophy vs endurance)
- Signalling pathway interference (e.g., endurance signals inhibit hypertrophy pathways)
27
What causes dilution effects during training adaptation?
- Exchange of substances in and out of blood
- Relative area of contractile vs mitochondrial proteins
28
What is the impact of added mass from hypertrophy or gear?
Increased inertia and energy cost; more glycogen used and greater thermal load
29
How does heat production interfere with endurance?
It increases SNS activation, dehydration, and makes heat removal harder, reducing endurance
30
How can endurance training interfere with resistance training?
It activates pathways that inhibit hypertrophy
31
What is the suggested order for concurrent training?
Do resistance training last to reduce interference
32
Can interference ever be beneficial?
Yes — you may gain neural adaptations without hypertrophy
33
What defines a quality training session?
One that balances load (stress) with optimal strain (response), possibly minimizes interference, and aligns with training goals
34
Is minimising interference part of periodisation?
Yes, effective periodisation considers timing, signalling, and physiological demand
35
Why is recovery important for adaptation?
Anabolic processes require time and resources like energy, oxygen, and amino acids
36
What happens during recovery between sets?
Replenishment of phosphagens (esp. Type IIx fibres) and reduction of H⁺ ions
37
What happens during recovery between sessions?
Protein remodelling, inflammation resolution, and glycogen restoration
38
What affects recovery quality?
Exercise type, personal and environment
39
What key elements support recovery?
- O₂: for phosphagen replenishment
- Glucose: for glycogen resynthesis (insulin-independent)
- Protein: for muscle and enzyme repair
- Essential amino acids: in addition to those from glycolysis and TCA cycle
40
Why think critically about recovery methods?
Some methods may not be necessary or effective depending on training goals
41
What is muscular strength?
The maximum force a muscle or muscle group can generate through a full range of motion, typically in one maximal voluntary contraction (1RM), usually at a slow velocity
42
What does strength depend on?
Both internal muscle factors (e.g., muscle mass) and external factors (e.g., nervous system activation)
43
Is strength highly transferable between different muscle groups or movement types?
No, strength is relatively specific with little transfer between different muscle groups or movement types (especially slow to fast)
44
What is a primary determinant of strength?
Muscle mass (both absolute and relative to body mass)
45
What are ways to generate more muscular force?
Use larger muscles, recruit more motor units (especially fast, strong fibers), increase motor unit firing frequency, and reduce co-contraction of antagonists
46
What is the difference between strength, power, and endurance?
- Strength = how much force;
- Power = how fast force is produced (F*v);
- Endurance = how long force can be sustained
47
Why is strength important?
- For health
- Sport performance
- Occupation
- Rehabilitation
- Quality of life (especially in the elderly)
48
How does resistance exercise benefit health?
Improves blood glucose and insulin regulation, reduces blood pressure, decreases protein breakdown, and increases synthesis
49
Why measure strength?
- To assess function
- Guide training/rehab
- Monitor progress
- Identify muscle imbalances
50
What tools measure strength?
- Tensiometers (isometric)
- Resistance machines
- Free weights
- Isokinetic dynamometers
- 1RM tests
51
What are the two main mechanisms that increase strength during resistance training?
Neural adaptations and muscle hypertrophy
52
What's the advantage/disadvantage of using isokinetic dynamometer?
- Gives very precise info
- Safe
- Reliable
- Specific velocities and ranges; can have poor validity
53
What's the advantage/disadvantage of using 1RM?
- Common
- Often isotonic but not isokinetic (dynamic, fixed resistance)
- Not always feasible or appropriate to measure actual 1RM
54
What is hypertrophy? (2 different definitions)
- The increase in muscle cell size and number of myofibrils due to protein synthesis exceeding breakdown
- The increase and growth of muscle cells, resulting in increased cross-sectional area and strength
55
What triggers hypertrophy?
Mechanical stress, metabolic factors, hormones like IGF-1, and appropriate resistance exercise
56
Do muscles increase in size due to hyperplasia?
No significant hyperplasia occurs; hypertrophy (increased size and number of myofibrils) is the primary adaptation
57
What role do satellite cells play in hypertrophy?
They proliferate in response to growth factors and help increase the number of nuclei in muscle fibers, aiding growth
58
Why can hypertrophic response vary?
Due to genetic, age-related, and intra-individual differences, as well as interference effects and training type
59
What are other local adaptations to resistance training?
- Increased connective tissue strength
- Bone mineral content
- Phosphagen enzymes
- Decreased capillary/mitochondrial density
60
What is the recommended protein intake to support hypertrophy?
Around 1.6 g/kg/day (for young, well-trained adults)
61
What key questions should be asked during a needs analysis?
- What are you trying to change? Why?
- What is the outcome?
- Who are you trying to change?
62
63
Why is strength training important for athletes?
Increases performance, recruits high threshold motor units, improves neuromuscular coordination, and lays the foundation for power
64
Why is strength important for clinical purposes?
To improve your quality of life
65
What are key determinants of strength and power?
- Leverage/moment arms
- Muscle size/architecture
- Neuromuscular activation
- Fibre type
66
Which determinants of strength can be changed with prescription/training?
Muscle size, neural activation, and partially fibre type
67
What are typical hypertrophy training guidelines?
1–3 sets × 8–12 reps at 70–85% 1RM, ~1 minute rest between sets
68
What are the core principles of training?
- Overload
- Progression
- Recovery
- Specificity
- Reversibility
- Individuality
- Consistency
69
What does the specificity principle state?
Training adaptations are specific to the movement pattern, velocity, posture, and ROM used
70
Why might some coaches downplay specificity in strength training?
They focus on general strength/power gains in the gym, transferring them through sport-specific practice
71
What is the interference effect in training?
Conflict between strength and endurance adaptations when trained concurrently
72
How can interference be minimised?
Prioritise individual needs, sequence fitness components wisely, and optimise timing
73
Why is individuality important in strength training?
Each athlete responds differently based on training age, recovery, mental state, maturity, and injury history
74
What is training essentially described as in the context of individuality?
An educated hypothesis and ongoing experiment
75
What’s the implication of the overshoot effect in-season?
Strategic reduction in training can maintain performance (e.g., strength touches every 10–14 days)
76
What variables influence overload?
- Frequency
- Intensity (%1RM)
- Contraction type
- Volume
- Density
77
How are volume and intensity related?
They are inversely proportional - higher intensity usually means lower volume
78
What is periodisation?
Dividing training into time blocks with specific goals to make training an objective process
79
What are the common types of cycles in periodisation?
- Macrocycle (long-term)
- Mesocycle (4–6 weeks)
- Microcycle (weekly)
