Adaptation To Anaerobic Training Programs

Question 1

_____________ 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

Answer 1

Anaerobic Training

Question 2

____________________ - also known as the Phosphagen or creative phosphate system.

Answer 2

Anaerobic Alactic System

Question 3

______________ - also know is the glycolysis system

Answer 3

Anaerobic Lactic System

Question 4

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.

Answer 4

Aerobic System

Question 5

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.

Answer 5

Phosphagen system

Question 6

__________________ 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.

Answer 6

Anaerobic Training

Question 7

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.

Answer 7

Higher Brain Centers

Question 8

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.

Answer 8

Fast - twitch motor units

Question 9

Research has shown that only ______ of muscle tissue is activated during maximal efforts in untrained populations.

Answer 9

71%

Question 10

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.

Answer 10

Motor Unit

Question 11

Gains in maximal strength and power of agonist muscles are generally associated with ?

Answer 11

• 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

Question 12

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.

Answer 12

Size Principle

Question 13

Those motor units high in the recruitment order are used primarily for ________,________,__________.

Answer 13

High force
Speed
Or Power production

Question 14

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.

Answer 14

Selective Recruitment

Question 15

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.

Answer 15

Heavy resistance training

Question 16

The _________________________ is the interface between the nerve and the skeletal muscle fibers, and it represents another potential site for neural adaptation following anaerobic training.

Answer 16

Neuromuscular Junction

Question 17

________________ - 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.

Answer 17

Anaerobic Training

Question 18

This _________________ harnesses the involuntary elastic properties of the muscle and connective tissue and acts to positively increase force production without any additional energy requirement.

Answer 18

Myotatic Reflex

Question 19

Resistance training in particular has been shown to increase reflex potentiation by between _____ and _____.

Answer 19

19 and 55%

Question 20

______________________ - is a common research tool used to examine the magnitude of neural activation within skeletal muscle.
- surface and intramuscular (needle or fine wire)

Answer 20

Electromyography (EMG)

Question 21

Exercising muscle undergoing unilateral resistance training produces increases strength and neural activity in the contralateral resting muscle, a phenomenon known as ____________________.

Answer 21

Cross-education

Question 22

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.

Answer 22

Bilateral deficit

Question 23

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.

Answer 23

Hypertrophy

Question 24

What are the two contractile proteins that are effected during resistance training.

Answer 24

Actin and Myosin

Question 25

Other structural proteins such as _________ and ___________ are also synthesized prportionately to the myofilament changes.

Answer 25

Titin and Nebulin

Question 26

During exposure to mechanical loading (e.g.Resistance training), a series of intracellular processes regulate gene expression and subsequently promote increased ________________________.

Answer 26

Protein Synthesis

Question 27

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 ?

Answer 27

Myogenesis

Question 28

Protein synthetic rates are elevated after acute resistance exercise and remain elevated after acute resistance exercise and remain elevated for up to ______________.

Answer 28

48 hours

Question 29

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.

Answer 29

Hypertrophy

Question 30

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 ____________________.

Answer 30

Muscle growth

Question 31

___________________ is the TEFm given to an increase in the number of muscle fibers via longitudinal fiber splitting in response to high-intensity resistance training.

Answer 31

Hyperplasia

Question 32

The ______________________________ dictates the extent of which fiber type adaptations occur following anaerobic training.

Answer 32

Pattern of neural stimulation

Question 33

____________________ has fascicles that attach obliquely (in slanted position) to its tendons

Answer 33

Pennate Muscle

Question 34

_____________________ - 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.

Answer 34

Pennation angle

Question 35

In regards to other muscular adaptations Resistance training has been shown to increase ?
-
-
-
-
-

Answer 35

• myofibrillar volume
• cytoplasmic density
• sarcoplasmic reticulum and T-tubule density
• sodium-potassium ATPase activity
• also been shown to reduce mitochondrial density

Question 36

_________________________ workouts produce large hydrogen ion concentrations, but having more capillaries per fiber may assist in the clearance of metabolites from exercising muscle.

Answer 36

Bodybuilding

Question 37

___________,____________, ___________, ___________ and ___________ are examples of connective tissue.

Answer 37

• bone
• tendons
• ligaments
• fascia
• cartilage

Question 38

Proteins form the bone matrix and eventually become mineralized as calcium phosphate crystals - _______________

Answer 38

Hydroxyapatite

Question 39

New bone formation occurs predominately on the outer surface of the bone (______________), increasing diameter and strength.

Answer 39

Periosteum

Question 40

________________ 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.

Answer 40

Cortical Bones

Question 41

The term _________________________ refers to the threshold stimulus that initiates new bone formation.

Answer 41

Minimal Essential strain (MES)

Question 42

Forces that reach or exceed a threshold stimulus initiate new bone formation in the area experiencing the _________________________.

Answer 42

Mechanical Strain

Question 43

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.

Answer 43

Bone mineral Density

Question 44

Researchers have reported that resistance-training athletes have higher _________ than age-matched sedentary control subjects.

Answer 44

Bone Mineral Density

Question 45

____________________ 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.

Answer 45

Specificity of Loading

Question 46

______________________ - a disease in which BMD and bone mass become reduced to critically low levels.
ACTIVITIES TO DO
- high-impact cyclical loading exercises

Answer 46

Osteoporosis

Question 47

Exercise selection is critical when one is trying to elicit maximal ___________________ (factors that stimulate new bone formation).

Answer 47

Osteopenia Stimuli

Question 48

_______________________ - exercises that should involve multiple joints, should direct the force vectors primarily through the spine and hip.

Answer 48

Structural Exercises

Question 49

The Principle of progressively placing greater than normal demands on the exercising musculature- applies when one is training to increase mass.

Answer 49

Progressive overload

Question 50

________________ - microfractures in bone due to structural fatigue.

Answer 50

Stress Fractures

Question 51

The components of mechanical load that stimulate bone growth are?

Answer 51

• magnitude of the load(intensity)
• rate (speed) of loading
• direction of the forces
• the volume of loading (*Number of reps)

Question 52

The primary structural component of all connective tissue is the ______________ fiber (Type I for bone, tendon, and ligaments and Type II for Cartilage)

Answer 52

Collagen

Question 53

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.

Answer 53

Procollagen

Question 54

The parallel arrangement of filaments is called a __________________.

Answer 54

MicroFibril

Question 55

The true strength of collagen comes from the strong chemical bonds (____________) that formation between adjacent collagen molecules throughout the collagen bundles.

Answer 55

Cross-linking

Question 56

The sites where connective tissues can increase strength and load-bearing capacity are?

Answer 56

• 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

Question 57

Specific changes within a tendon that contribute to its increase in size and strength include the following:

Answer 57

• 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

Question 58

Recent studies indicate that _____________ (force transmission per unit of strain, or tendon elongation) increases as a result of resistance training.

Answer 58

Tendon Stiffness

Question 59

________________ is a dense connective tissue capable of with standing considerable force without damage to its structure.

Answer 59

Cartilage

Question 60

The main functions of cartilage are:

Answer 60

• 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.

Question 61

__________________ (articulations cartilage)

Is found in the articulating surface of the bones.

Answer 61

Hyaline cartilage

Question 62

______________________ is a very tough form of cartilage found in the intervertebral disks of the spine and at the junctions where tendons attach to bone.

Answer 62

Fibrous Cartilage`

Question 63

______________ 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.

Answer 63

Hormones

Question 64

______________________ 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.

Answer 64

Insulin-like Growth Factor I

Question 65

_______________(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.

Answer 65

Catecholamines

Question 66

_______________________ results in increased cardiac output, stroke, volume, heart rate, oxygen uptake, systolic blood pressure, and blood flow to active muscles. `

Answer 66

Acute Anaerobic Exercise

Question 67

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.

Answer 67

Eccentric Phase

Question 68

The degree to which blood flow is increased in the working muscles during anaerobic training is dependent on a number of factors, which are ?

Answer 68

• intensity of resistance
• the length of time of the effort
• the number of reps
• the size of the muscle mass activated.

Question 69

The ______________(heart rate X systolic blood pressure; a measure of myocardial work) has been shown to either remain constant or decrease following resistance training.

Answer 69

Rate- pressure product

Question 70

___________________ training also alters cardiac dimensions.
- reduces the cardiovascular response to an acute bout of resistance exercise of a given absolute intensity or workload.

Answer 70

Chronic Resistance training

Question 71

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.

Answer 71

50% to 100%

Question 72

_____________ - the ratio of air ventilated to oxygen used by the tissue.

Answer 72

Ventilator equivalent

Question 73

What performance improvements occur following anaerobic exercise?

Answer 73

• muscular strength
• power
• local muscular endurance
• body composition
• flexibility
• aerobic capacity
• motor Performance

Question 74

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 __________________.

Answer 74

Overtraining

Question 75

When an athlete undertakes excessive training that to short-term decrement seems in performance, this temporary response has been termed __________________ or _________________.

Answer 75

Overreaching or Functional Overreaching

Question 76

_____________ can be prescribed as a planned phase in many training programs.

Answer 76

Overreaching

Question 77

When the intensification of training stimulus continues without adequate recovery and regeneration, an athlete can evolve into a state of extreme overreaching _________________________.

Answer 77

nonfunctional overreaching

Question 78

_____________________ can last as long as six months beyond; and in the worst-case scenario, OTS can ruin an athletic career.

Answer 78

Overtraining syndrome

Question 79

___________________________ includes increased sympathetic activity at rest.

Answer 79

Sympathetic overtraining syndrome

Question 80

________________________ involves increased parasympathetic activity at rest with exercise.

Answer 80

Parasympathetic overtraining syndrome

Question 81

Eventually all states of overtraining culminate in the ______________________ and the chronic suppression of most physiological systems throughout the body.

Answer 81

Parasympathetic syndrome

Question 82

___________________ 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.

Answer 82

Detraining