Adaptation To Anaerobic Training Programs Flashcards
_____________ requires adenosine triphosphate (ATP) to be regenerated at a faster rate than the aerobic entry system is capable of.
- works in the absence of oxygen
Anaerobic Training
____________________ - also known as the Phosphagen or creative phosphate system.
Anaerobic Alactic System
______________ - also know is the glycolysis system
Anaerobic Lactic System
The ________________ ultimately has limited involvement in high-intensity anaerobic activities, but does play an important role in the recovery of energy stores during periods of low-intensity exercise or rest.
Aerobic System
Exercises such as sprints and plyo metrics drills primarily stress the ____________________; they are usually less than 10 seconds in duration and minimize fatigue by allowing almost complete recovery between sets.
Phosphagen system
__________________ has the potential to elicit ling term adaptations throughout the neuromuscular system, beginning in the higher brain centers and continuing down to the level of individual muscle fibers.
Anaerobic Training
Increased motor unit activation begins in the __________________, where the intent to produce maximal levels of muscular force and power causes motor cortex activity to increase.
Higher Brain Centers
Indeed, after use of anaerobic training methods, the recruitment of ____________ has been shown to be elevated as a means to support heightened levels o force expression.
Fast - twitch motor units
Research has shown that only ______ of muscle tissue is activated during maximal efforts in untrained populations.
71%
The functional unit of the neuromuscular system is the ______________.
- consisting of the alpha motor neuron and the muscle fibers that it activates.
- May innervates <10 muscle fibers for small, intricate muscle or >100 fibers for large, powerful trunk and limb muscles.
Motor Unit
Gains in maximal strength and power of agonist muscles are generally associated with ?
- an increase in recruitment
- an increased rate of firing
- greater synchronization of neural discharge, which acts to coordinate the activity of multiple muscles in synergy.
- a combination of all these factors
The recruitment or decruitment of motor units in an orderly manner is governed by the ____________ which represents the relationship between motor unit twitch force and recruitment threshold.
Size Principle
Those motor units high in the recruitment order are used primarily for ________,________,__________.
High force
Speed
Or Power production
This _______________ is critical when force production is required at very high speeds for the expression of muscular power.
- Oly weightlifting, plyometrics, speed, power, and agility training — have been shown to lead to preferential recruit,met of fast-twitch motor units.
Selective Recruitment
With ___________________, all muscle fibers get larger (i.e., hypetrophy) because motor units are recruited in a sequential order by their size to produce high levels of force.
Heavy resistance training
The _________________________ is the interface between the nerve and the skeletal muscle fibers, and it represents another potential site for neural adaptation following anaerobic training.
Neuromuscular Junction
________________ - causes positive changes in the reflex (i.e. muscle spindle or stretch reflex) response of the neuromuscular system and enhances the magnitude and rate of force development via this reflex.
Anaerobic Training
This _________________ harnesses the involuntary elastic properties of the muscle and connective tissue and acts to positively increase force production without any additional energy requirement.
Myotatic Reflex
Resistance training in particular has been shown to increase reflex potentiation by between _____ and _____.
19 and 55%
______________________ - is a common research tool used to examine the magnitude of neural activation within skeletal muscle.
- surface and intramuscular (needle or fine wire)
Electromyography (EMG)
Exercising muscle undergoing unilateral resistance training produces increases strength and neural activity in the contralateral resting muscle, a phenomenon known as ____________________.
Cross-education
In untrained individuals, a ____________________ is evident. The force produced when both limbs contract together is lower than the sum of forces they produce when contracting unilaterally.
Bilateral deficit
Muscle _____________ is the term given to the enlargement of muscle fiber cross-sectional area following training.
- Involves an increase in the net accretion of the contractile proteins.
Hypertrophy
What are the two contractile proteins that are effected during resistance training.
Actin and Myosin
Other structural proteins such as _________ and ___________ are also synthesized prportionately to the myofilament changes.
Titin and Nebulin
During exposure to mechanical loading (e.g.Resistance training), a series of intracellular processes regulate gene expression and subsequently promote increased ________________________.
Protein Synthesis
When muscle fibers contract, Akt/mTOR signaling increases dramatically, and this response is critical for increasing muscle protein synthesis and subsequent growth. This is known as ?
Myogenesis
Protein synthetic rates are elevated after acute resistance exercise and remain elevated after acute resistance exercise and remain elevated for up to ______________.
48 hours
The process of _________________ involves both an increase in the synthesis of the contractile protein actin and myosin within the myofibril and an increase in the number of myofibils within the muscle fiber itself.
Hypertrophy
Exercise -induced muscle damage and disruption of myofibrils and the uniform structure of muscle fiber sarcomeres following high-intensity anaerobic training also have a marked effect on ____________________.
Muscle growth
___________________ is the TEFm given to an increase in the number of muscle fibers via longitudinal fiber splitting in response to high-intensity resistance training.
Hyperplasia
The ______________________________ dictates the extent of which fiber type adaptations occur following anaerobic training.
Pattern of neural stimulation
____________________ has fascicles that attach obliquely (in slanted position) to its tendons
Pennate Muscle
_____________________ - affects the force production capabilities as well as the range of motion of the muscle.
- larger angles can also accommodate greater protein deposition and allow for greater increases in CSA.
- resistance training has been shown to increase the angle of Pennation, with strength-trained athletes displaying larger angles in the triceps and vastus lateral is muscles compared to untrained individuals.
Pennation angle
In regards to other muscular adaptations Resistance training has been shown to increase ? - - - - -
- myofibrillar volume
- cytoplasmic density
- sarcoplasmic reticulum and T-tubule density
- sodium-potassium ATPase activity
- also been shown to reduce mitochondrial density
_________________________ workouts produce large hydrogen ion concentrations, but having more capillaries per fiber may assist in the clearance of metabolites from exercising muscle.
Bodybuilding
___________,____________, ___________, ___________ and ___________ are examples of connective tissue.
- bone
- tendons
- ligaments
- fascia
- cartilage
Proteins form the bone matrix and eventually become mineralized as calcium phosphate crystals - _______________
Hydroxyapatite
New bone formation occurs predominately on the outer surface of the bone (______________), increasing diameter and strength.
Periosteum
________________ is dense and forms a compact outer shell surrounding the trabecular bone, with the two types of bones linked by interlocking narrow and delicate plates of trabecular bones.
Cortical Bones
The term _________________________ refers to the threshold stimulus that initiates new bone formation.
Minimal Essential strain (MES)
Forces that reach or exceed a threshold stimulus initiate new bone formation in the area experiencing the _________________________.
Mechanical Strain
Any increase in muscle strength or mass may therefore result in a corresponding increase in _____________________, or the quantity of mineral deposited in a given area of the bone.
Bone mineral Density
Researchers have reported that resistance-training athletes have higher _________ than age-matched sedentary control subjects.
Bone Mineral Density
____________________ demands that use of exercises that directly load the particular region of interest of the skeleton.
-particularly important when a strength and conditioning professional prescribes exercises to increase bone mass in regions of th skeleton most commonly affected by osteoporosis.
Specificity of Loading
______________________ - a disease in which BMD and bone mass become reduced to critically low levels.
ACTIVITIES TO DO
- high-impact cyclical loading exercises
Osteoporosis
Exercise selection is critical when one is trying to elicit maximal ___________________ (factors that stimulate new bone formation).
Osteopenia Stimuli
_______________________ - exercises that should involve multiple joints, should direct the force vectors primarily through the spine and hip.
Structural Exercises
The Principle of progressively placing greater than normal demands on the exercising musculature- applies when one is training to increase mass.
Progressive overload
________________ - microfractures in bone due to structural fatigue.
Stress Fractures
The components of mechanical load that stimulate bone growth are?
- magnitude of the load(intensity)
- rate (speed) of loading
- direction of the forces
- the volume of loading (*Number of reps)
The primary structural component of all connective tissue is the ______________ fiber (Type I for bone, tendon, and ligaments and Type II for Cartilage)
Collagen
The parent protein,____________, is synthesized and secreted by fibroblast, which are the most common cells found in the connective tissue of animals and act as stell cells in the synthesis of the extracellular matrix, as well as playing a critical role in wound healing.
Procollagen
The parallel arrangement of filaments is called a __________________.
MicroFibril
The true strength of collagen comes from the strong chemical bonds (____________) that formation between adjacent collagen molecules throughout the collagen bundles.
Cross-linking
The sites where connective tissues can increase strength and load-bearing capacity are?
- the junction between the tendon (and ligament) and bone surface.
- within the body of the tendon or ligament, and
- in the network of Fasica within skeletal muscle
Specific changes within a tendon that contribute to its increase in size and strength include the following:
- an increase in collagen fibril diameter
- a greater number of covalent cross-links within the hypertrophied fiber
- an increase in the number of collagen fibrils
- An Increase in the packing density of collagen fibrils
Recent studies indicate that _____________ (force transmission per unit of strain, or tendon elongation) increases as a result of resistance training.
Tendon Stiffness
________________ is a dense connective tissue capable of with standing considerable force without damage to its structure.
Cartilage
The main functions of cartilage are:
- provide a smooth joint articulating surface,
- act as a shock absorber for forces directed through the joint, and
- aid in the attachment of connective tissue to the skeleton.
__________________ (articulations cartilage)
Is found in the articulating surface of the bones.
Hyaline cartilage
______________________ is a very tough form of cartilage found in the intervertebral disks of the spine and at the junctions where tendons attach to bone.
Fibrous Cartilage`
______________ have a variety of regulatory roles during anaerobic training and affect homeostatic mechanisms dedicated to keeping the body’s functions within normal range during rest and exercise.
Hormones
______________________ is a primary mediator of growth hormon; it acts as a hormonal messenger that stimulates growth-promoting effects in almost every cell of the body, especially skeletal muscle, cartilage, and bone.
- has a delayed response to exercise and is dependent upon the acute growth hormone response.
Insulin-like Growth Factor I
_______________(epinephrine, norepinephrine, dopamine) reflect the acute demands of anaerobic exercise, with increasing concentrations important for regulating force production, muscle contraction rate, energy availability, and augmentation of other hormones.
Catecholamines
_______________________ results in increased cardiac output, stroke, volume, heart rate, oxygen uptake, systolic blood pressure, and blood flow to active muscles. `
Acute Anaerobic Exercise
During a set of resistance exercise, stroke volume and cardiac output increase mostly during the ________ of each rep, especially when the Valsalva technique is used.
Eccentric Phase
The degree to which blood flow is increased in the working muscles during anaerobic training is dependent on a number of factors, which are ?
- intensity of resistance
- the length of time of the effort
- the number of reps
- the size of the muscle mass activated.
The ______________(heart rate X systolic blood pressure; a measure of myocardial work) has been shown to either remain constant or decrease following resistance training.
Rate- pressure product
___________________ training also alters cardiac dimensions.
- reduces the cardiovascular response to an acute bout of resistance exercise of a given absolute intensity or workload.
Chronic Resistance training
Male bodybuilders have have been found to have Lowe systolic and diastolic blood pressure and heart rate during sets of _______ to ______ of 1rm performed to momentary muscular failure compared to both sedentary and lesser - trained men.
50% to 100%
_____________ - the ratio of air ventilated to oxygen used by the tissue.
Ventilator equivalent
What performance improvements occur following anaerobic exercise?
- muscular strength
- power
- local muscular endurance
- body composition
- flexibility
- aerobic capacity
- motor Performance
This accumulation of training stress can result in long-term decrement in performance with or without associated physiological and psychological signs and symptoms of maladaptation, and is referred to as __________________.
Overtraining
When an athlete undertakes excessive training that to short-term decrement seems in performance, this temporary response has been termed __________________ or _________________.
Overreaching or Functional Overreaching
_____________ can be prescribed as a planned phase in many training programs.
Overreaching
When the intensification of training stimulus continues without adequate recovery and regeneration, an athlete can evolve into a state of extreme overreaching _________________________.
nonfunctional overreaching
_____________________ can last as long as six months beyond; and in the worst-case scenario, OTS can ruin an athletic career.
Overtraining syndrome
___________________________ includes increased sympathetic activity at rest.
Sympathetic overtraining syndrome
________________________ involves increased parasympathetic activity at rest with exercise.
Parasympathetic overtraining syndrome
Eventually all states of overtraining culminate in the ______________________ and the chronic suppression of most physiological systems throughout the body.
Parasympathetic syndrome
___________________ is the term given to a decrement in performance and loss of the accumulated physiological adaptations following the cessation of anaerobic training or when these is a substantial reduction in frequency, volume, intensity, or any combination of these variables.
Detraining
