TRAINING Flashcards
(82 cards)
1
Q
Adaption has a largely favourable change in
A
proteins
- they can continually be turned over and recycled
- number and type of protein is driven by stress signals
- signalling is the prerequisite for protein synthesis but is not guaranteed as you need amino acids and dna. it is a slow process
2
Q
summary: 2 ways we get more protein
A
- reduce breakdown of protein
- increase production of protein
or both
resistance exercise increases this more than endurance exercise
3
Q
How get more protein
A
- stress signals activate specific pathways
- these activate transcription factors
- that switch on/off genes to produce code for new proteins (mRNA-response in peak hours so need to repeat an appropriate stress)
- proteins made by ribosomes using this code
4
Q
Exercise and Protein Synthesis
A
exercise develops repeated stress that causes sufficient strain causing a strain and then a stress tolerance ie. protein synthesis.
5
Q
Strength
A
max force that can be generated by a muscle or muscle group through a full range of motion. also the ability to apply force maximally
so is also
- 1 max voluntary contraction (MVC)
- 1 repetition maximum
it is related to to muscular power and endurance
6
Q
What is the primary determinant of strength
A
muscle mass but so is both absolute and relative body mass
- muscle proteins continuously synthesised and break down
- several modulators act on muscle to control its protein balance
- also small effect of central stimulants
7
Q
How do we generate more force
A
- use bigger muscles
- recruited most units
- increase firing frequency
- decrease co contraction antagonists
8
Q
Strength Formula
A
F= m*a
how much force can be produced
9
Q
Power Formula
A
W = F*v
how quickly can you produce the force
10
Q
Strength Endurance Formula
A
how long can you maintain the work capacity
11
Q
Why is strength important
A
- health and wellness
- quality of life
- sport
- occupation
- pre/rehabilitation
- hobby
- self esteem
12
Q
Why is resistance exercise good for health
A
- muscle is a major component of lean body mass
- synthesising and recycling proteins
- decrease protein breakdown
- can decrease muscle glycogen
- dilates the muscles arteries during and after
- with aerobic exercise it can lessen the risk of diabetes
13
Q
Why do we measure strength
A
- muscular function and functional capacity
- identify weak muscle groups
- inform training and rehab programs
- pre and post measures from intervention
- physiological profile
14
Q
How do we measure strength
A
- tensiometer
- resistance machines
- free weights
- perform actual tasks
- elastic ergometry is a good way to measure someone work. it isn’t linearly related to displacement as the further you push against the band the harder it gets
- isokentic dynamometer
- 1 RM
15
Q
What are the two ways that resistance exercise training increase strength
A
- neural and hypertrophy
- hypertonic stimuli
16
Q
Muscular Adaption: Hypertrophy
A
increase and growth of muscle cells. the major muscular adaption to resistance training by overcompensation to unaccustomed volume of force. - - - Generally in those with lower initial strength
- strength is proportional to muscle size (CSA)
- large difference between females and males 50% upper body 30% lower body
17
Q
Muscular Adaption: Genetics
A
muscle mass is governed by genetics
18
Q
Main Mechanism of Muscle Hypertrophy
A
stress of a mechanical stress leads to a strain which hormones act to decrease protein breakdown an increase protein synthesis to build more muscle
19
Q
How does the muscle get bigger
A
- by more hypertrophy (bigger cells) as it increases the number and size of the myofibrils, their is more contractile proteins, and they split to form new ones
- not hyperplasia
- get more nuclei
- satellite cells are key regulators of this for the growth response factor
20
Q
Hypertrophic outcome variable partly due to the complexity of its control -
A
- between individuals
- within individuals
- within muscles
- metabolic signals
- protein intake (1.6g/kg/day)
21
Q
Other Local Effects with Resistance Training
A
- increase connective tissue strength
- hypertrophy cause a dilution effect
- increase enzyme concentrations
- increase bone material content
22
Q
What is the biggest factor on an individuals resistance training
A
an individuals life, plan,, goal, values etc
23
Q
What are the two reasons for strength training
A
clinical - to improve the quality of life
athletic - to increase performance
power is the most critical success determinant in sport which strength lays down the foundation for power
24
Q
What are the 4 determinants of strength and power and what of them can you change
A
- leverage and muscle insertions - can’t change
- muscle size and architecture - can change/train
- ability to activate muscles - can change
- muscle fibre type - can change
25
Principles of Training: Specificity
holds that training adaptions/responses are tightly coupled to the mode, frequency, and duration of exercise performed
- make training as specific to competition as possible
- comes down to who you are working
- in some cases specificity in resistance training can just lead to injury
26
Principles of Training: Individuality
- prescription to educated hypothesis. training is an experiment, it takes years to build relationships and years to get know an athlete
- all individuals are different
27
What is Overshooting
applying more force and generate more power at high velocities
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Principles of Training: Overload Factors
- frequency
- intensity
- contraction
- volume
- density
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Principles of Training: Periodisation
simply dividing an athletes training program into a number of periods of time each with a specific train goal/s. the reason for this is to make training an objective process
30
Neural Adaption
- responsible for much of strength gain in first few weeks, especially an increase rate of force development
- highly specific to training
- increase agonist activation via motor unit firing, recruitment and neural inhibitory
- modify reflex
- strength often depends on the ability you have you have to activate the muscle
31
Muscle Growth is meditated by
hydrotrophy
insertion of new myofibrils
activation of satellite cells
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High RFD is broadly in proportion to increased
strength
33
Stretch Reflexes
it primes muscles to increase force output
muscle stretched which activates muscle spindles and muscle contracted to prevent over stretching which increase the muscle activation and RFD
34
Golgi Tendon Organs Limits force
output
muscle contraction above threshold which causes the Golgi tendon organs to activate and the muscle contraction inhibits to prevent excessive force occurs
this maybe played down regulated by high impact training
35
Plyometrics
- also called jump training
- high explosive exercise which increases the ability you have to tolerate high stretch
- increase muscle power output
- train speed and power
36
Muscle Specific Adaptions to Very High Intensity Training
neuromuscular adaption
- increase muscle size things
metabolic adaptions
- atp etc
efficiency of movement
psychological
if you stop training you're fast fibres you cant still get stronger with strength training because you can grow the muscles more
37
Protective Effect of Resistance Training in Ageing
difficult to identify how much decline with ageing
large individual differences in strength and training
38
Strength Training in Older Adults
is important
- less absolute strength gains
- but same relative gains
- also help retain precision of force control
39
Is strength or aerobic fitness more specific
strength
40
Difference between gaining strength and growing muscle
strength - train less, more specific and more rest
size - more training less rest and more volume
41
IN EXAM: Interference Occurs in Multiple Ways
becomes more relevant as you get fitter
Time: including recovery
Functional: due to physical and morphological effects
Signalling Pathways: activated by endurance type of exercise can inhibit main hypertrophy pathways
so resistance and aerobic training can impair each other
do resistance last if doing both
42
Why is Aerobic Fitness Important
- health and wellness
- performance
- extreme environments
- helps prevent and treat several conditions
43
What are the 4 mains ways to increase aerobic fitness
1. increase vo2 max/aerobic power
2. increase anaerobic threshold (sustainable power)
3. increase economy
4. increase endurance capacity (max duration)
44
What has the biggest impact on increasing aerobic fitness
anaerobic threshold/sustainable power
45
How to increase your economy
increasing threshold and capacity to increase vo2 max and therefore economy
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What is the impact of increasing your aerobic power
so you can sustain exercise at a higher proportion of a higher upper limit of oxygen use for longer
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Illustration of increase aerobic power
increase in vo2 max is smaller but faster than the increase in threshold
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Humans and the 4 determinants of aerobic exercise
it is rare for someone to excel in all 4 determinants
someone can have a high volume but not very economical but can't maintain high proportions of high volume
49
Why measure max aerobic power
- is a major determinants of endurance performance in many contexts
- sets the upper limit for producing ATP aerobically
- tests the response capacities of almost all systems
- suitability for surgery
- exercise prescription and monitoring training outcomes
50
Ways to measure non/sustainable thresholds
- max sustainable pace
- develop a critical power curve
- ventilatory thresholds
- lactate curves
- informally - RPE
51
Economy
Efficiency = work rate/metabolic rate * 100
economy
- decrease o2 and energy needs at matched speed or power so decreases heat load and has a long term and small effect
technical movements
52
VO2 Equation
VO2 = CO * O2 extraction
how much you take out of your blood during exercise
53
Factors that influence O2 Delivery
1. alveolar ventilation
2. cardiac output
3. oxygen carrying capacity
4. capacity of arteries and arterioles
5. capillarisation
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I ventilation trainable
yes, as you can take deepwe breaths and train the respiratory muscle to be more fatigue resistance
but also no, as has a small effect of max effort
55
Why does SV increase
- increase left ventricle capacity and mass
- increase compliance
- increase capillaristion
- increase anit-oxidant capacity
56
Why does Sv increase with aerobic training
because the preload increases and the afterload decreases
preload - blood volume increases and therefore increase venous return, and increases time for filling ad decreases HR allowing for more stretch and a strong contraction
afterload - increase capillirisation, more blood out of heart
57
HR Adaptions
- lower HR and all submax intensities
- no change in HR max
58
Central Adaptions Summary
- lungs show no adaptions on fatiuge resistance
- increase SV decrease HR
increase VO2 max slightly but great increase in endurance
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What increases the most with exercise training
anaerobic threshold
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What left ventricular adaption doesn't occur with aerobic training
increased left ventricular wall thickness
61
BV Adaptions
is very trainable and has big advantages with lots of evidence
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Just because two things are related doesn't mean they don't
influence each other
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BV Benefits and time course
BV = plasma volume and rbc volume
more plasma for exercise immediately = more venous return
more rbc increase o2 delivery take time to reach this
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Blood Visual as you get fitter
it lots the same, but you have more blood total.
65
Athetic Anemiea
is only the apperance of anaemia due to the plasma volume increase faster than the rbc volume but it isn't actually anaemia
66
What cause BV to increase in exercise
- decrease in BV and hypoxia then it stimulates aldosterone
67
standing upright exercise makes you
fitter
68
Factors that influence O2 extraction and utilisation
- vascularisation
number of blood vessels
- muscles
fibre size and type
mitcochondria
myoglobin
they are both adapted by signal, but these signal are caused at least as much as intense exercise as they are
69
How does training increase the systemic vascular capacity
- larger vessles, and new ones too
by metabolic signals and stress
70
Capillarisation
- aids exchange
decreasing diffusion, increasing time for exchange and blood flow in tissure
- related too
size of fibre
fibre type
- density
71
Fibre Size and Type in Response to Aerobic Training
size = cause hypertrophy of type 1 fibres
type = shift type 2 to type 1 fibres
all fibres become more oxidative
how to then recruit the type 2 fibres
increase force eg. do speed intervals
72
Mitochondrial Volume and Function
- increase the quantity of mitochondrial protein and enzyme, as the mitochondria split
therefore increase the ability for aerobic metabolism because more mitochondria can take o2 to keep the gradient for o2 to go into the muscle
73
Glycogen Sparing in Exercise
increases the ability to metabolise fat instead, saving CHO for bursts and endurance later to allow for higher volume training
related to capillarisaton and mitochondrial volume
Maintain increase in ATP/D ratio so glycolysis is inhibited
74
Muscles Myoglobin Content
part of what makes oxidative muscle red but only make up 0.7% of muscles
it is a ready source of o2 to increase endurance training
can also be a marker of muscle damage
75
Increase Lactate Threshold Power
increases thresholds have major impact on endurance and good predictor of events lasting 10-60 minutes
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Lactate and Cells
only 1/3 of cells inyour body produce lactate which comes from rbc at rest but when we exercise lactate rises because the lactate here comes from the muscles
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What increase and clear Lactate - Exam Question
Lactate Production
- increase o2 supply and utilisation and fat usage, fibre type
Lactate Clearance
- increase in o2 supply, capillarisation, mitochondrial density, gluconeogensis
78
Other Factors that Help Improve Endurance with Training
- increase fuel availability
- decrease accumulation of lactate and H
- increase thermoregulation
- more favourable body composition
- increase economy
- increase structural adaption (bones used increase density)
- Immune function
- brain energetics
- sodium balance
79
Elite Endurance Athletes Sweating
need to have big volume because sweat gland adapt to how much you use them
80
Adaption Speed
sweat glands adapt fast
- heat, max HR doesn't change
- resting hr slightly
- increasemito and blood volume slightly
81
High Intensity Interval Training (HITT) stimulates ...
all energy systems and a huge array of local and systemic adaptions
- intense cellular metabolic and mechanical stress
- high cardiac load
- time efficient
-
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Benefits of Aerobic Adaptions from Interval Training
- simultaneously maximal contribution of all energy systems
- increase reliance on ATP supply aerobically so less anaerobic demand
- seems much aerobic adaption occurs will anaerobic training dirlls
