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KIN 225 > Training adaptations Part 2 > Flashcards

Training adaptations Part 2 Flashcards

1
Q

why resistance train ?

A

weightlifting and poet raining
body building -aesthetic goals
health and fitnes
Rehabilitation
sport performance maximization
reduction of injury

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2
Q

health and fitness considerations
(of resistance training)

A

World Health Organization
- musculoskeletal disorders are most frequent causes of physical disability in both developed and developing countries
-low back injury is the primary cause of workplace disability. They primary cause of low back injury is
-grip strength is a predictor of old age disability

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3
Q

training muscles to become stronger

A

definitions
contraction types
training principles
strength training systems

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4
Q

strength definition

A

slitty of a muscle or group of muscles to produce maximum force (linear measurement) or torque (angular measurement) at a specific velocity

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5
Q

power definition

A

the amount of force generate as a function of velocity

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6
Q

endurance definition

A

the ability of muscle to produce force over a period of time

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7
Q

types of training: isotonic

A

constance force (tension)
- often used to describe classic resistance trainmen
more accurate = dynamic constant external resistance (DCRE)

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8
Q

types of training: isokinetic

A

constant velocity
maximum force (or any percentage of max effort) generates throughout the full range of motion (ROM) at a pre-established velocity of limb movement

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9
Q

concentric action

A

muscle shortens
internal force > external force

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10
Q

eccentric action

A

muscle lengthens
internal force < external force

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11
Q

isometric action

A

no net change in muscle length
internal force = external force

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12
Q

training design
how would the resistance training program of a mogul skier differ from a medium-distance swimmer with regards to:
1. upper vs. lower body
2. types of contractions (etc, is, con)

A

More lower body for skier (neither neglect the other) more upper body for swimmer

Skier more eccentric contractions happening would want to train a lot of eccentric

principal of specificity

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12
Q

trainman principles
specificity (SAID)

A

specific adaptation to imposed demands
strength and endurance gains are specific not only to involved muscles, but also speed of contractions, energy source, contraction type ect.

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13
Q

how would EMG change after 8 weeks of strength training
when it is measured lifting a weight which was the same as the max you could lift before training

A

It is lower, less motor units will need to be activated
Lifting the same weight, with a stronger muscle

decreased

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14
Q

how would EMG change after 8 weeks of strength training
when it is measured during max lifting performance (which is higher than before training)

A

It is the same or higher than before training, could be activating more motor units than before training

increase or stay the same

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15
Q

one goal during strength training is to maximize # of ________ so that more muslce fibers get trained

A

motor units recruited

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16
Q

if one trained with a constant resistance, that resistance may be difficult to lift for the first couple of weeks and motor unit recruitment would be ___

A

high

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17
Q

as one gets used to this resistance (after a couple of weeks) the exercise feels easier and you would require _______ motor unit recruitment

A

less

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18
Q

if you want to maximize your training adaptations, what is wrong with this situation? how could you alleviate this

A

progressive overload (need to increase the load)

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19
Q

training principles
progressive overload

A

3 factors
increase load
increase speed of contraction
increase load and speed

promotion of strength and endurance gains require loads greater than normal for the client

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20
Q

progressive overload continued
as strength increases, load must increase (3-4 weeks)

A

60% of max to stimulate development of strength
80-100% for more rapid gains in strength

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21
Q

if you applied this technique to resistance training in order to ensure training of all your muscle fibres, what training principle would you be practicing?

A

variety

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22
Q

training principles
variety

A

some part of your resistance training program should be changed every 2-2-3 weeks
to get optimal recruitment (and training) of muscle, your exercises must be changed frequently
-probably the most under-utilized principle

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23
Q

how to introduce variety
variety can be introduced in resistance training by changing

A

grip
positioning
exercises
speed of contraction
repetitions or load

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24
Q

training principles
stress rest

A

period of rest and proper nutrition are necessary following stress (training session) for recovery and adaptation
inadequate rest results in plateaus or declines (overuse)
can do split programming or alternate muscles groups worked
-for each individual muscle
-aerobic training 18-24 hours

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25
Q

training principles
symmetry

A

development of a balanced body

symmetry of muscle development around joints (above and below, agonist/antagonist)
prior to training already have force development difference (pennate vs. fusiform

at least 1 exercise per major muscle group
posture and alignment

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26
Q

training principles
contraction-control principle

A

-need to demonstrate control of the load
-use of muscular contraction, not momentum
-results in injury reduction and movement through full ROM (proprioceptor activity)
-manipulated to meet demands of the sport/activity

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27
Q

training principle
ceiling principle

A

gains become smaller as fitness levels reach genetic potential
40% improvement untrained
20% moderately trained
15% trained
10% advanced
2% elite

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28
Q

detraining

A

sometimes referred to as the use it or lose it principle
loss in strength may be seen after 1 to 2 weeks
- signifiant attribution to decreased neural drive with disuse
training as few as 1 to 2 times per week adequate to maintain strength training gains

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29
Q

examples of overload trainmen systems:
(optimizing motor unit recruitment)

A

progressive or forced resistance training
eccentrics
isometrics

30
Q

resistance training basics
progressive resistance exercise (PRE) recommendations

A

-use 3-RM to 12-RM
- 1 set is effective if 10-RM is used
produce most of the health benefits
increased compliance
2-3 days per week is most effective

large muscle before small muscles
multi joint before single joint exercises

31
Q

weight lifting “to exhaustion”

A

it is recommended that you preform your weight lifting sets to exhaustion (until you fail) because that will allow greater motor unit recruitment

32
Q

what muscle units (and therefor fibres) will you recruit first?

A

type I units

33
Q

what muscle units (and therefor fibres) will fatigue first?

A

type II fast twitch

34
Q

isometric exercise limitations

A

strengthens muscle at a specific point in ROM
can become very time consuming
poor application for function sports training

35
Q

isometric exercise benefits

A

useful for testing
aids in development of core stability
helpful in rehabilitation
helpful in overcoming “sticking points”

36
Q

plyometric training

A

uses explosive movement to mobilize the stretch-recoil properties of muscle
ballistic resistance training (concentric contractions)
proceeded by a rapid eccentric contraction or stretch are more forceful than those that are not
1. stretch reflex
2. elastics rebound of muscle

37
Q

plyometric training allows athletes to

A

-activate stretch reflex
-better coordinate transfer of elastic energy
-develop greater power at end of movement
-accelerate through complete ROM
stimulates sports performance more closely then regular lifting
-inhibits Golgi tendon reflex (dishibition

38
Q

how could you use plyometric training to improve vertical jump performance (i.e. how could you alter the plyometric training to increase activation of muscle spindles?

A

by using a box and elevating
using resistance bands

39
Q

eccentrics advantages

A

high tension produced; therefor, more hypertrophy with training
eccentric contraction are important in many sports
build power (force x speed)

40
Q

muscle soreness and stiffness
-delayed onset muscle soreness (DOMS)

A

eccentric actions produce muscle soreness
-24-48 hr post exercise
-due to damaged tissue
-inflammation
-*lactic acid does not cause DOMS
cell damage
-altered sarcomere alignment/sarcoplasmic reticulum

more produced in beginners, DOMS improves with each exercise bout

41
Q

DOMS model: six phases in DOMS development and subsequent recuperation

A
  1. unaccustomed exercise using eccentric muscle actions (downhill running, slowing lower weights)
  2. high muscle forces damage sarcolemma causing release of cystolic enzymes and myoglobin
  3. damage to muscle contractile myofibrils and non contractile structures
  4. metaboltes accumulate to abnormal levels in the muscle cell to produce more cell damage and reduced force capacity
  5. delayed onset muscle soreness considered to result from inflammation, tenderness, pain
  6. the inflammation process begins; the muscle cell heals; the adaptive process males the msucel more resistant to damage from subsequent exercise
42
Q

can anything help? (in regards to DOMS)

A

previous flexibility training and subsequent muscle elongation prior to eccentric training results in decreased

43
Q

repeated bout effect

A

1 bout of eccentric exercise protects you from soreness on a 2nd bout (this is called “the repeated bout effect)

alteration in neural recruitment of muscle fibers (more type I recruitment on the 2nd bout)

sarcomeres might become stiffer after the first bout of eccentric use

weak sarcomeres are damaged during the first bout of eccentric exercise and replaced by stronger sarcomeres

44
Q

external rhabdomyolysis
-Someone who hasn’t not worked out, works out hard they will get this

A

muscle proteins appear in the blood
kidneys could be damaged
urine appears dark in colour

45
Q

combining strength and endurance training
-strength resistance training plus aerobic training equals less strength improvement

A

strength resistance training may also hinder performance
-incoperating a break between workouts may alleviate some of the problem
-more research is needed
-health benefits of both types of training may be obtained by training for both strength and endurance

46
Q

during off season

A

variety
overload

47
Q

immediately before the competitive season

A

specificity

48
Q

during the competitive season

A

overload
specificity

49
Q

immediately after the competitive season

A

variety

50
Q

periodization

A

alteration in training protocol throughout the year

periods of high volume, high overload training are altered with period of lower volume training
-prevents overtraining
-allows for peaking for competition

51
Q

periodization def:

A

a variation of training intensity and volume (total work) to ensure peak performance is achieved in correspondence to competition

52
Q

periodization (cyclical) ex

A

macrocycle - 1 year
mesocycle- 3 months
microcycle- 1 week

53
Q

mesocycles
preparation phase

A

high volume, low intensity
3-5 sets/ 8-12 reps at 50-80% 1RM

54
Q

mesocycle
first transition phase

A

mod. volume, mod intensity
3-5 sets 5-6 reps at 80-90% 1RM

55
Q

mesocycle
competition phase

A

low volume, high intensity
3-5 sets/ 2-4 reps at 90-95% 1RM

56
Q

mesocycle
Second transition phase (active recovery)

A

low intensity workouts incorporating various modes
*varies significantly dependent on philosophy c

57
Q

when would training volume be high and when would it be low?
pre-season
during competitive season
immediate after competitive season
off season

A

high
low
low
high

58
Q

periodization
tapering for peaking

A

reduction in training volume
1 to 2 weeks before competition
conversion fo Type IIa back to Iix
“overshoot in conversion” more type Iix than before

59
Q

taper for ENDURANCE athletes: hig intensity, low volume taper

A

-increased oxidative enzymes
-increased muscle glycogen
-increased running performance

60
Q

benefits regardless of age

A

both men and women respond to strength training regardless of age
elderly improve gait and stair climbing speed

61
Q

how much can we reverse?

A

-muscle aerobic capacity decreases with age
-mitochondria and capillaries can increase with training in older people up to levels that are equal to young active individuals

-submaximal aerobic performance of older trained individuals cna be similar to you ng untrained (10kn run time)

-older trained peoples maximal aerobic power may still be lower due to changes in ability to deliver blood and oxygen to the muscle (changes to heart and lungs)

62
Q

resistance training guidelines for middle age and older
benefits in health and disease

A

-focuses on benefits in health and disease
-single sets
-8 to 15 RM
-2day per week

63
Q

resistance training for children

A

still controversial
states concerned is epiphyseal fractures (growth plate injuries)
research has not supported this concern
if we are worried about growth plate injury, what form of exercise should we be more

64
Q

resistance training for children
should be:

A

-closely supervised
-focus on concentric contractions
-high reps, low resistance
-increase weight gradually (small increments)
-focus on technique
-emphasize spotting and safety
-avoid maximal lifts

65
Q

flexibility

A

the ability to move a joint through its full range of motion (rom)
active ROM is typically most important in sport

66
Q

passive stretching

A

stretch is achieved by an external force applied by yourself or partner

67
Q

active stretching

A

stretch is achieved by contraction of the antagonist (opposite) muscle group

68
Q

limits to flexibility

A
  1. joint structure (hinge vs. ball and socket joints
  2. muscle elasticity and length
  3. nervous system activity (muscle spindles, GTOs)
69
Q

when to use static stretching

A

cooldown
flexibility training (to improve active rom

70
Q

when to use dynamic

A

warmup
kicks

71
Q

static stretching
why do we hold stretches

A

fatiguing the spindles- then may be able to push the muscle further

72
Q

stretching and performance
30 min of static stretching impairs subsequent strength for up to 60 min

A

-decreased motor unit activation
-muscle spindle fatigue
-elongation of elastic component in muscle thereby reducing recoil forces

static stretching immediately preceding 100 m has been found too impair sprint performance

KIN 225 (10 decks)

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