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KIN 241 > 2 - Adaptations to Resistance Training & Intro to Periodization > Flashcards

2 - Adaptations to Resistance Training & Intro to Periodization Flashcards

1
Q

Health-related fitness

A

Components of physical fitness that are directly related to one’s overall health and well being
- ability to carry out daily tasks with vigor and alertness, without undue fatigue and with ample energy to enjoy leisure pursuits and meet unforeseen emergencies
- cardio endurance, muscular strength/endurance, flexibility, body composition

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2
Q

Cardiorespiratory endurance

A

Ability of circulatory and respiratory system to supply oxygen during sustained PA
- jogging, swimming, cycling

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3
Q

Muscular strength

A

Amount of force a muscle (group) can exert against a resistance
- measured as absolute or relative
- weight lifting

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4
Q

Muscular endurance

A

Ability of a muscle (group) to continue to perform repeated actions overtime without fatigue, OR maintain specific % of 1RM for prolonged time
- pushups, sit ups

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5
Q

Flexibility

A

ROM available at a joint
- important for preventing injuries and maintaining good posture
- stretching, yoga, pilates

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6
Q

Body composition

A

Relative amounts of muscle, fat, bone and other vital parts of the body
- crucial for overall health
- regular PA and healthy diet make significant contributions

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7
Q

Performance-related fitness

A

Components of physical fitness that are more directly associated with athletic/sport performance
- emphasizes specific attributes that can enhance an individual’s ability to excel in PA, sport, athletics, jobs
- speed, power, coordination/motor control, balance, reaction time, agility, accuracy

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8
Q

Speed

A

The ability to perform a movement or cover a distance in a short period of time
- soccer, track, basketball

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9
Q

Power

A

Ability to generate force quickly (combo of speed and strength)
- weight lifting, sprinting

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10
Q

Agility

A

Ability to change direction quickly and efficiently
- soccer, tennis, basketball

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11
Q

Coordination/Motor control

A

Coordination - ability to use different parts of the body together and smoothly

Motor control - process of nervous system coordinates movements of muscles and limbs
- sensory info, decision-making, execution of motor commands

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12
Q

Balance

A

Ability to maintain equilibrium and control the body’s position
- gymnastics, yoga, dance

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13
Q

Reaction Time

A

Ability to respond quickly to a stimulus
- boxing, tennis, baseball

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14
Q

Accuracy

A

Ability to control movements in a precise manner
- archery, darts, golf

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15
Q

Muscular hypertrophy

A

Enlargement of the CSA of MF, leading to an overall increase in muscle volume and mass

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16
Q

Joint stability and injury prevention

A
  • Strong muscles help stabilize joints and supports the MSK system
  • Provide better protection and reduce the risk of injuries (strains and sprains)
  • Especially important as people age and are more susceptible to MSK injuries
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17
Q

Bone health

A
  • RT has been associated with improved bone density
  • This is particularly important in preventing osteoporosis and reducing risk of # especially in OA
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18
Q

Metabolic health

A
  • Muscles are metabolically active tissues and an increase in muscle mass can contribute to higher resting metabolic rate
  • This can have positive effects on weight management and overall metabolic health (reduces risk of obesity and T2D)
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19
Q

Functional independence

A
  • Maintaining muscular strength is essential for performing daily activities
  • Lifting groceries, carrying backpack
20
Q

Posture and alignment

A
  • Strong muscles help support proper posture and body alignment
  • Good posture is associated with reduced strain on spine and can alleviate/prevent neck and back pain
21
Q

Cardiovascular health

A
  • RT has been linked to improvements in cardiovascular health
  • some studies suggest it can contribute to lower BP and improved lipid profiles
22
Q

Mental health

A
  • Regular PA (including strength training) has shown to have positive improvements on mental health
  • Exercise can help reduce symptoms of anxiety and depression, improve mood and enhance overall well being
23
Q

Healthy aging

A

Natural loss of muscle mass and strength known as sarcopenia
- maintaining muscular strength can help slow this process allowing individuals to maintain independence and quality of life

24
Q

Chronic disease management

A

RT has been associated with improved outcomes in individuals with chronic diseases like arthritis, heart disease and COPD

25
Q

Power generation

A

Muscle strength is closely linked to power
- weight lifting, sprinting, jumping

26
Q

Enhanced performance

A

Muscle strength contributes to improved performance in activities that involve lifting, pushing, pulling, carrying
- greater advantage as athlete with more MS
- ME is key for events that need sustained effort over time (rowing)

27
Q

Neural adaptations to resistance training

A

1 . Increased synchronization of motor units
- more units recruited = greater force production = better overall strength
2. Increased firing frequency to muscle
- more coordinated firing = enhanced force production and control
3. Less GTO activity (inhibition)
- GTO inhibits over activation, reduced GTO means more muscle force used
4. Less co activation of antagonist muscles
- smoother more precise movements, reducing injury risk
5. Improved motor unit synchronization
- more efficient and powerful contractions and movements

28
Q

Structural adaptations to resistance training

A
  1. Increased CSA - more contractile proteins (not fiber) = more strength and power
  2. Increased tendon-ligament stiffness - attached to muscles = better integrity, joint stability and less injury risk
  3. BMD - increases and will decline risk of fractures and osteoporosis
  4. More muscle capillary density - more mitochondria = more energy supply and efficiency
29
Q

Acute hormonal responses to RT

A

ALL INCREASE
- Catecholamines (EP, NPE, dopamine)
- GH
- IGF-1
- Cortisol
- Testosterone

30
Q

Catecholamines

A

EP (adrenaline) helps prepare body for PA (increases HR, dilates airways and mobilizes energy stores) to meet increased demands for fuel

NPE acts as neurotransmitter and hormone, supports fight/flight (increase alertness, HR, blood flow to muscles)

Dopamine is linked to reward, motivation and motor control - overall neurochemical response to exercise

31
Q

Growth Hormone (GH)

A

Has anabolic effects, stimulating protein synthesis and supporting tissue repair and growth

32
Q

Insulin-like growth factor (IGF-1)

A

Closely linked to GH and plays role in muscle growth, tissue repair and overall anabolic processes

33
Q

Cortisol

A

Catabolic hormone involved in breakdown of tissues and mobilization of energy
- its increase during RT is part of body’s stress response

34
Q

Testosterone

A

Anabolic hormone that promotes muscle protein synthesis, contributing to muscle growth and repair

35
Q

Hormonal responses to RT

A

Greatest acute hormonal elevations with moderate-high intensity, using short rest intervals and stressing large muscle mass
- low volume, high intensity, long rest not as beneficial

36
Q

Periodization

A

Systematic and planned approach to organizing and structuring training programs over specific period
- vary intensity, volume and type of exercise to prevent burnout and promote long term improvement
- macro-, meso-, and microcycles

37
Q

Goals of periodization

A
  • To create training plan that will transfer to real-life goal
  • Improve adaptation of body to demands being placed upon it
  • Help to peak when necessary for competition/event
38
Q

Benefits of periodization

A
  • structured progression (broken into manageable chunks)
  • prevention of plateaus (introduce variety in exercises, intensity and volume)
  • avoid overtraining (planned recovery to prevent injury and burnout)
  • holistic approach (strength, cardio, flexibility, mobility)
  • adapt to individual needs
  • sustainable lifestyle changes (supports development of long-term lifestyle changes)
  • injury prevention
  • improved mental well being (better motivation, less stress)
  • enhanced motivation and accountability
  • versatility and adaptability
39
Q

Seyle’s General Adaptation Syndrome

A

three-stage process describes our body’s reaction to stress: alarm, resistance, exhaustion

40
Q

Macrocycle

A

Addresses overall annual/seasonal training goals. It’s the big picture that outlines general progression, major events and areas of focus
- usually 6 months to 1 year (or more)
- based on individual needs, responses to training, long term goals

41
Q

Mesocycle

A

More detailed planning and focus on specific aspects of training. Each will have their own distinct goal ex: strength, power development, skill
- usually 2-6 weeks (multiple per macrocyle)
- short term goal to reach the long term goal

42
Q

Microcycle

A

Breaks down training plan into short term phases, and details daily/weekly training sessions. Allows for adjustments and immediate feedback
- focus on specific FITT variables to meet goals of mesocycle
- include rest/recovery/adaptation weeks
- usually few days up to 2 weeks

43
Q

Linear periodization

A
  • Start with low reps (intensity) and high volume
  • As approaching competition, should switch to high volume and lower intensity
  • hypothetically best for beginners
  • May be limited to diverse training or multiple peaks in the season
44
Q

Undulating periodization

A

(aka Non-linear periodization) Training approach involving frequent changes in intensity and volume within short time frames such as micro and mesocycles
- prevent boredom, address multiple goals, prevent plateaus
- requires frequent monitoring and adjusting, possible to overtrain

45
Q

Block periodization

A

Spend few weeks on particular aspect of fitness
- more concentration and specialized improvement
- shorter, more intense than linear periodization
- good for advanced athletes, can allow numerous peaks
- can be complex and fatiguing

46
Q
A

KIN 241 (5 decks)

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