Training Adaptations Flashcards
(66 cards)
What are some neural adaptations which occur
Motor cortex activity increases when new movements are being learnt
Increased drive to agonist muscle which increases recruitment and firing rate
Reduces gto activity
What levels of improvements can be seen
Untrained 40% Moderately trained 20% Trained 16% Advanced 10% Elite 2%
What is the size principle
Low threshold units first with the largest motor unit
What is the purpose of PAP
To make it easier to recruit type 2 fibres
Why is the speed of contraction important
Lots of sports actions occur very fast resistance exercise can generate more force but slower over 300ms
How does increased motor neurone pool excitability increase performance
Recruitment of more motor units
Better unit synchronisation
Decrease in presynaptic inhibition
Greater central input to motor neurone
How does pap increase phosphorylation myosin light chain
Increase in calcium released from te sarcoplasmic reticulum activates MLC kinase which produces more atp available
Which fibres does pap effect
Type 2
What is the optimum timing
7-10 minutes pre
At least 3mins rest
If done over 10 minutes pre effect is reduced
What should be done for pap
Maximal efforts 90% 1rm
1-5 sets
Improvements of pap
1-10%
Effect of rt training on the neuromuscular junction
Increased area
Greater total length of nerve terminal branching
Increased end plate perimeter length and area
Greater dispersion of ACTH receptors in end plate region
What happens to the neuromuscular reflex potentiation
Enhanced the reflex response from muscle spindles by 20-50%
How much improvements in EMG activity can be seen from strength and power training
73%
Is neural activation higher
High intensity
Ballistic explosive faster velocities
Concentric when matched for intensity vs eccentric
When fatigue ensues
When is neural activation lower
Post work out
High volume training
During periods of detaining
What is cross education
By training one limb strength in the bilateral limb increases
What is bilateral deflect and how can it be reduced
Sum of strength of both limbs working alone is more than when working together
Bilateral training
Muscle mass factors
Genetics Pa Nutrition Endocrine Environmental Nervous system activation
How does skeletal muscle adapt to training
Increases size
Fibre type transitions
Enhances biochemical and ultra structural components
What two methods increases csa
Hypertrophy
Hyperplasia
What is hypertrophy
Increase in synthesis of contractile proteins
What is myogenisis
Satellite cells released from basal lamina Migrate to site of fibre damage Proliferate Differentiate into myoblasts Myoblasts fuse to form myotubules Mature to form new fibres
What is myogenisis up and down regulated by
Unregulated by :
MyoD
Myf5
Myogenin
Down regulated by:
Myostatin
