chapter 5 Flashcards
neural adaptations with anaerobic exercise
first to occur
increase in agonist muscle recruitment
a reduction in inhibitory mechanisms(GTO)
central adaptations with anaerobic exercise
increases when new exercises are being learned
most takes place in spinal cord
physiological adaptations with anaerobic resistance exercise fiber size, myofibrillar volume, cytoplasmic density, myosin heavy-chain protein
increases
physiological adaptations with anaerobic resistance exercise mitochondrial density
decreases
physiological adaptations with anaerobic resistance exercise creatine phosphokinase, myokinase, phosphofructolkinase, sodium-potassium ATPase
increases
physiological adaptations with anaerobic resistance exercise stored ATP, Creatine phosphate, glycogen
increases
physiological adaptations with anaerobic resistance exercise ligament, tendon, collagen and bone density strength
may increase
physiological adaptations with anaerobic resistance exercise body %body fat
decreases
physiological adaptations with anaerobic resistance exercise fat-free mass
increases
maximal strength and power increases of agonist muscles result from?
increase in recruitment, rate of firing, synchronization of firind
motor units are recruited in what order?
according to their recruitment thresholds and firing rates (size principle)
the size principle might not exist in ? becasue?
elite athletes, body learns to recruit more effectinly
the role of increasing firing rate (vs. recruitment) appears to be dependent on ?
muscle size
smaller muscles rely on?
large muscles rely on?
small muscles: increased firing rate to enhance force production
large muscles: recruitment
anaerobic training can ? firing rates of recruited motor units
enhance
neuromuscular junction
interface between the nerve and skeletal muscle
cross-educatio
training only one lim can result in an increase in strength in the untrained limb
bilateral deficit
the force produced when both limbs are contracting together is less than the sum of the forces they produce when contracting unilaterally
sequence of protein synthesis involves
- water uptake
- noncontractile proteins
- contractile protein synthesis
muscle hypertrophy takes longer than ? workouts
16
hyperplasia
an increase in the number of muscle fibers via longitudinal fiber splitting as a response to high intensity resisitance training
what fiber type increases with resistance training
both, type II increase more
type IIx fiber type will change to type IIa because?
they change their ATPase becuase they are activated so much
factors of strength trained athletes
increased angle of pennation which can accommodate greater protein deposition that allows greater increases in CSA.
greater fascicle length
anaerobic exercise can result in what to muscle and blood pH?
substantial reducations
how to increase buffering capacity
HIIT above lactate threshold
minimal essential strain
the threshold stimulus that initiates new bone formation
components of mechanical load that stimulate bone growth
magnituve of the load (intensity)
rate (speed)
direction of the forces
reps
how to stimulate bone growth
use exercises that directly load particular regions of the skeleton
structural exercises
overload
vary exercise selection
changes in tendon with anaerobic exercise
increase in collagen fibril
more covalent cross-links
more collagen and greater density of collagen
how to stimulate connective tissue adaptations for tendons ligaments and fascia
high intensity loading
how to stimulate connective tissue adaptations for cartilage
weight-bearing forces through complete range of motion, moderate aerobic exercise
acute anabolic hormonal responses to anaerorobic training
elevated levels of hormones such as test, growth, cortisol, catecholamines
chronic changes in the the acute hormonal response to anaerobic exercies
the acute hormonal response may improve
chronic changes in resting hormonal concentrations with anaerobic exercises
not very much change
hormone receptor changes with anaerobic exercises
AR(androgen receptor) interacts with test, resistance training can upregulate AR
acute anaerobic exercise cardiovasculare and respiratory responses
increased cardian output, stroke volume, heart rate, oxygen uptake, systolic blood pressure and blood flow to active muscles
chronic cardiovascular adaptations to anaerobic exercise
no change in resting HR
systolic and deastolic blood pressure decreased
