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NSCA CSCS > CH5: Adaptations to Anaerobic Training Programs > Flashcards

CH5: Adaptations to Anaerobic Training Programs Flashcards

1
Q

the anaerobic energy system works in the absence of what?

A

oxygen

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2
Q

what are the two components of the anaerobic energy system?

A

alactic (phosphagen) and lactic (glycolytic)

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3
Q

resistance training adaptation - muscular endurance

A

increases for high power output

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4
Q

resistance training adaptation - aerobic power

A

no change (slight increase maybe)

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5
Q

resistance training adaptation - rate of force production

A

increases

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6
Q

resistance training adaptation - sprint speed

A

increases

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7
Q

resistance training adaptation - muscle fiber cross sectional area

A

increases

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8
Q

resistance training adaptation - capillary density

A

no change or decrease

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9
Q

resistance training adaptation - mitochondrial density

A

decreases

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10
Q

resistance training adaptation - myofibrillar density

A

no change

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11
Q

resistance training adaptation - myofibrillar volume

A

increase

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12
Q

resistance training adaptation - cytoplasmic density

A

increasess

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13
Q

resistance training adaptation - myosin heavy chain protein

A

increases

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14
Q

resistance training adaptation - stored ATP

A

increases

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15
Q

resistance training adaptation - creating, myokinase, PFK

A

increases

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16
Q

resistance training adaptation - lactate dehydrogenase

A

no change

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17
Q

resistance training adaptation - sodium potassium ATPase

A

increases

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18
Q

resistance training adaptation - stored creatine phosphate

A

increases

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19
Q

resistance training adaptation - stored glycogen

A

increases

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20
Q

resistance training adaptation - stored triglerides

A

may increase

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21
Q

the size principle states that motor units are recruited in an ascending order according to what factors?

A

recruitment thresholds and firing rates

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22
Q

once a motor unit is recruited more activation is required for it to be re recruited (T/F)

A

F

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23
Q

what type of recruitment is the exception to the size principle and how does it usually occur?

A

selective recruitment, at very high speed and power thresholds

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24
Q

why do all muscles get larger with heavy resistance training?

A

because of the size principle, when motor units are recruited in an ascending order based on their size all lower threshold units get activated as well (the big don’t just get bigger)

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25
Q

myotatic reflex

A

harnesses the involuntary elastic properties of the muscle and connective tissues and acts to positively increase force production without any additional energy

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26
Q

resistance training has been shown to increase reflex potentiation by how much?

A

19-55%

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27
Q

what tool commonly used to examine the magnitude of neural activation within skeletal muscle?

A

EMG (electromyography)

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28
Q

in what phase of training do neural adaptation predominate the athletes progress?

A

early training stages

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29
Q

cross-education

A

the phenomenon of increased strength in the contralateral resting muscle when doing unilateral resistance training (up to 22%)

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30
Q

in untrained individuals the force produced when both limbs contract together is lower than the sum of the forces they produce individually - what is this called?

A

bilateral deficit

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31
Q

in trained individuals the force produced when both limbs contract together is often greater than the sum of the forces they produce individually - what is this called

A

bilateral facilitation

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32
Q

hypertrophy

A

the enlargement of muscle fiber cross sectional area

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33
Q

hypertrophy involves an increase in the net accretion of what contractile proteins? and where does this occur?

A

actin and myosin in the myofibrils within a muscle fiber

34
Q

what structural proteins are synthesized proportionally to myofilament changes that occur during hypertrophy?

A

titin and nebulin

35
Q

the formation of muscular tissue

A

myogenesis

36
Q

what is the sequence (3 parts) of protein synthesis?

A

water uptake, noncontractile protein synthesis, contractile protein synthesis

37
Q

how many workouts approximately does it take to see significant changes in the CSA?

38
Q

hyperplasia

A

increase in number of muscle fibers via longitudinal fiber splitting

39
Q

athletes with a greater number of what type of muscle fibers have a greater potential for increased muslce mass?

A

fast-twitch, type II

40
Q

what is the muscle fiber continuum from least oxidative to the most oxidative?

A 
IIx, IIax, IIa, IIac, IIc, Ic, I
in MHC (IIx, IIa, I)
41
Q

what causes IIx fibers to become IIa fibers?

A

combination of high intensity resistance and aerobic endurance training

42
Q

when does the IIx to IIa change occur in athletes?

A

early stages of the training program

43
Q

what size of pennation angle accommodates greater protein deposition and therefore greater increases in CSA?

A

larger pennation angles

44
Q

osteoblasts

A

the cells that form new bones

45
Q

what do osteoblasts secrete and what do these secretions become?

A

proteins (primarily collagen), form a bone matrix and eventually become mineralized as calcium phosphate crystals (hyroxypatite)

46
Q

periosteum

A

outer surface of the bone

47
Q

spongy bone

A

trabecular

48
Q

compact bone

49
Q

what type of bone responds more rapidly to mechanical loading?

A

trabecular (because its softer)

50
Q

the threshold stimulus that initiates new bone formation

A

minimal essential strain

51
Q

how much force is the MES typically?

A

1/10 of the force needed to fracture bone

52
Q

what is the most important consideration when trying to stimulate bone growth?

A

specificity of loading

53
Q

osteoporosis

A

critically low levels of bone mass and BMD

54
Q

exercise selection is critical for eliciting maximal what?

A

osteogenic stimuli (factors that stimulate new bone formation)

55
Q

structural exercises

A

exercises with force vectors primarily through the spine and hip

56
Q

what happens when a bone is pushed passed its limits of structural fatigue?

A

stress fractures

57
Q

physical activity during adolescence and early adulthood elevates peak bone mass (T/F)

58
Q

what is the primary structural component for all connective tissue?

59
Q

what synthesizes and secretes precollagen?

A

fibroblasts

60
Q

what does the strength of collagen come from?

A

the cross linking between adjacent collagen molecules

61
Q

what substance in ligaments allows for a certain amount of stretch

62
Q

where can connective tissue increase strength and load bearing capacity?

A

junction between tendon and bone surface, within the body of the tendon or ligament, in the network of fascia within skeletal muscle (just think of wherever collagen is)

63
Q

tendon stiffness

A

force transmission per unit of strain (tendon elongation)

64
Q

how does cartilage get supplied with nutrients?

A

diffusion through the synovial fluid, it lacks it own blood supply

65
Q

cartilage that is found on the articulating bone surface

66
Q

cartilage that is very tough and found in intervertebral disks of the spine and where tendons attach to bone

67
Q

how long after heavy resistance training do anabolic hormone concentrations remain elevated for men?

A

30 minutes

68
Q

acute anaerobic exercise has what effects on the cardio vascular system?

A

heart rate, stroke volume, oxygen uptake, systolic blood pressure and blood flow to active muscles

69
Q

reactive hyperemia

A

when blood flow within muscle increases during rest period after a contraction greater than 20% of maximal voluntary contraction

70
Q

rate pressure product (measure of myocardial work)

A

heart rate x systolic blood pressure

71
Q

ventilatory equivalent

A

ratio of air ventilated to oxygen used by tissue

72
Q

mean strength of untrained individuals can increase by how much over periods of anaerobic exercise of four weeks to 2 years?

73
Q

what is the benefit of having more type IIa fibers over type IIx fibers?

A

greater fatigue resistance at similar absolute force outputs

74
Q

resistance training can increase fat free mass and reduce body fat by up to how much?

75
Q

long term decrement in performance due to the accumulation of training stress

A

over training

76
Q

short term decrements in performance

A

overreaching / function overreaching (FOR)

77
Q

how long does it take to recover from functional overreaching?

A

few days or weeks of rest

78
Q

stagnation and decrease in performance that will continue for several weeks or months

A

non functional overreaching (NFOR)

79
Q

what is the condition more severe than NFOR that can last for upwards of 6 months and potentially ruin an athletes career?

A

overtraining syndrome (OTS)

80
Q

what are the two types of OTS and which one typically precedes the other?

A

sympathetic and parasympathetic, with sympathetic developing first but ultimately always leading to parasympathetic OTS

81
Q

what type of overtraining has been shown to increase cortisol and decrease resting luteinizing hormone and free testosterone concentrations?

A

volume related overtraining

82
Q

decrement in performance and loss of accumulated physiological adaptations following the cessation of anaerobic training

A

detraining

NSCA CSCS (14 decks)

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