Brainscape's Knowledge GenomeTM

Browse over 1 million classes created by top students, professors, publishers, and experts.


See full index

NSCA CSCS Self Study > Chapter 5 > Flashcards

Chapter 5 Flashcards

1
Q

What two systems does anaerobic training include?

A

Anaerobic alactic system (phosphagen/creative phosphate) and anaerobic lactic system (glycolytic system)

How well did you know this?
1
Not at all
2
3
4
5
Perfectly
2
Q

List the long term adaptations that occur in response to the different anaerobic training modalities

A

Muscular strength, power, hypertrophy, muscular endurance, motor skills and coordination

How well did you know this?
1
Not at all
2
3
4
5
Perfectly
3
Q

List some different anaerobic training modalities

A

Resistance training, plyometric drills, speed agility and interval training

How well did you know this?
1
Not at all
2
3
4
5
Perfectly
4
Q

List the wide variety of physical and physiological adaptations to anaerobic training

A

Adaptations include changes to the nervous, muscular, connective tissue, endocrine and cardiovascular systems

How well did you know this?
1
Not at all
2
3
4
5
Perfectly
5
Q

Augmented neural drive is thought to occur via…

A

Increased agonist muscle recruitment, improved neuronal firing rates and greater synchronization in the timing of neural discharge during high-intensity muscular contractions

How well did you know this?
1
Not at all
2
3
4
5
Perfectly
6
Q

What percent of muscle tissue is activated in untrained individuals?

A

71%

How well did you know this?
1
Not at all
2
3
4
5
Perfectly
7
Q

The functional unit of the neuromuscular system is?

A

The motor unit

How well did you know this?
1
Not at all
2
3
4
5
Perfectly
8
Q

A motor unit consists of what two parts?

A

The alpha motor neuron and the muscle fibers that it activates.

How well did you know this?
1
Not at all
2
3
4
5
Perfectly
9
Q

For small intricate muscles, a motor unit may innervate < ? muscle fibers

A

10

How well did you know this?
1
Not at all
2
3
4
5
Perfectly
10
Q

For large, powerful trunk and limb muscles, the alpha neuron my innervate ? > muscle fibers

A

100

How well did you know this?
1
Not at all
2
3
4
5
Perfectly
11
Q

What is the size principle?

A

Motor units are recruited in an ascending order according to their recruitment thresholds and firing rates (I.e. from type 1 to type 2)

How well did you know this?
1
Not at all
2
3
4
5
Perfectly
12
Q

Once a motor unit is recruited it needs ____ ______ in order to be rerecruited

A

Less activation

How well did you know this?
1
Not at all
2
3
4
5
Perfectly
13
Q

What is the exception to the size principle called?

A

Selective recruitment

How well did you know this?
1
Not at all
2
3
4
5
Perfectly
14
Q

What is selective recruitment?

A

It is when an athlete is able to inhibit the lower threshold motor units and in their place activate higher threshold motor units

How well did you know this?
1
Not at all
2
3
4
5
Perfectly
15
Q

What is the neuromuscular junction?

A

It is the interface between the nerve and skeletal muscle fibers

How well did you know this?
1
Not at all
2
3
4
5
Perfectly
16
Q

What’s another name for the myotatic reflex?

A

Stretch reflex

How well did you know this?
1
Not at all
2
3
4
5
Perfectly
17
Q

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

A

19%, 55%

How well did you know this?
1
Not at all
2
3
4
5
Perfectly
18
Q

cross-education is…

A

Unilateral resistance training which produces increased strength and neural activity in the contralateral resting muscle

How well did you know this?
1
Not at all
2
3
4
5
Perfectly
19
Q

The term for when the force produced when both limbs contract together is lower than the sum of the forces they produce when contracting unilaterally

A

Bilateral deficit

How well did you know this?
1
Not at all
2
3
4
5
Perfectly
20
Q

Bilateral facilitation is an increase in?

A

Voluntary activation of the agonist muscle groups

How well did you know this?
1
Not at all
2
3
4
5
Perfectly
21
Q

Hypertrophy is the

A

Term given to the enlargement of muscle fiber cross-sectional area (CSA)

How well did you know this?
1
Not at all
2
3
4
5
Perfectly
22
Q

What are the two contractile proteins?

A

Actin and myosin

How well did you know this?
1
Not at all
2
3
4
5
Perfectly
23
Q

List two structural proteins

A

Titin and nebulin

How well did you know this?
1
Not at all
2
3
4
5
Perfectly
24
Q

List the seven different muscle fiber types

A

IIx, IIax, IIa, IIac, IIc, Ic, I

How well did you know this?
1
Not at all
2
3
4
5
Perfectly
25
Q

Pannate muscle has fascicles that attach _______ to its tendon

A

Obliquely

How well did you know this?
1
Not at all
2
3
4
5
Perfectly
26
Q

Can resistance training increase the angle of pennation?

A

Yes

How well did you know this?
1
Not at all
2
3
4
5
Perfectly
27
Q

Resistance training has been shown to increase…

A

Myofibriller volume, cytoplasmic density, sarcoplasmic reticulum and T-tubule density and sodium-potassium ATPase activity

How well did you know this?
1
Not at all
2
3
4
5
Perfectly
28
Q

Resistance training has been show to reduce ____________ and ___________ densities

A

Mitochondrial, capillary

How well did you know this?
1
Not at all
2
3
4
5
Perfectly
29
Q

List examples of connective tissue

A

Bone, tendons, ligaments, fascia and cartilage

How well did you know this?
1
Not at all
2
3
4
5
Perfectly
30
Q

In response to mechanical loading, ___________ migrate to the bone surface and begin bone modeling.

A

osteoblasts

How well did you know this?
1
Not at all
2
3
4
5
Perfectly
31
Q

osteoblasts __________ and _______ the proteins – primarily ___________ molecules—-that are deposited in the spaces between bone cells to increase strength

A

manufacture, secrete, collagen

How well did you know this?
1
Not at all
2
3
4
5
Perfectly
32
Q

These proteins form the ___ _____ and eventually become mineralized as calcium phosphate crystals (_________)

A

bone matrix, hydroxyapatite

How well did you know this?
1
Not at all
2
3
4
5
Perfectly
33
Q

What is the tough, thin outer membrane cover bones?

A

periosteum

How well did you know this?
1
Not at all
2
3
4
5
Perfectly
34
Q

Spongy bone is called?

A

trabecular

How well did you know this?
1
Not at all
2
3
4
5
Perfectly
35
Q

Compact bone is called?

A

cortical

How well did you know this?
1
Not at all
2
3
4
5
Perfectly
36
Q

The term minimal essential strain refers to?

A

the threshold stimulus that initiates new bone formation

How well did you know this?
1
Not at all
2
3
4
5
Perfectly
37
Q

Bone mineral density (BMD) is?

A

quantity of mineral deposited in a given area of bone

How well did you know this?
1
Not at all
2
3
4
5
Perfectly
38
Q

Specificity of loading demands the use of exercises that ….

A

directly load the particular region of interest of the skeleton

39
Q

What is osteoporosis?

A

It is a disease in which the BMD and bone mass become reduced to critically low levels

40
Q

Anaerobic training programs that have the objective to stimulate bone growth need to incorporate what different factors?

A

Specificity of loading, speed, direction of loading, sufficient volume, appropriate exercise selection, progressive overload and variation.

41
Q

exercise selection is critical when one is trying to elicit maximal ____ ______

A

osteogenic stimuli

42
Q

What is structural exercise? And give some examples of structural exercise.

A

Exercises that load the the spine directly and involve core stabilization. Back Squat, Power Clean.

43
Q

Progressive overloading is?

A

Progressively placing greater than normal demands on the exercising muscle.

44
Q

Stress fractures are?

A

microfractures in bone due to structural fatigue

45
Q

What are the components of mechanical load which stimulate bone growth?

A

intensity, speed, direction and volume

46
Q

How can athletes stimulate bone growth?

A

Select exercises that are multi joint and use large muscles, load the spine and hip (structural exercises), progressively overload the given movement, use both strength and ballistic exercises, change up movements to cause the bone to experience stress from different angles

47
Q

The primary structural component of all connective tissue is?

A

collagen

48
Q

Type I collagen is for …. ?

A

bone, tendon and ligaments

49
Q

Type II collagen is for … ?

A

cartilage

50
Q

Procollagen is the parent protein of?

A

Collagen?

51
Q

Cross-linking is?

A

the ability of collagen fibers to form strong chemical bonds with adjacent fibers

52
Q

What are the elastic fibers in ligaments called?

A

elastin

53
Q

tendon stiffness describes?

A

The relationship between the amount of force exerted on the tendon and how much its length changes

54
Q

How can athletes stimulate connective tissue adaptation for tendons, ligaments and fascia?

A

Use external loads and high intensity progressively. The movements should be performed through their full range of motion and multi joint exercises should be used.

55
Q

How can athletes stimulate connective tissue adaptation for cartilage?

A

Use moderate intensity exercises and a wide variety of them with the force being applied throughout the full range of motion.

56
Q

What does detraining refer to?

A

loss of the gained physical adaptations and performance after stopping anaerobic exercise or a decrease in training volume.

57
Q

What is the performance effect of acute fatigue?

A

no effect or increase

58
Q

What is the performance effect of functional overreaching? (FOR)

A

temporary decrease and then returns to baseline

59
Q

What is the performance effect of non-functional overreaching? (NFOR)

A

Stagnation or decrease

60
Q

What is the performance effect of overtraining syndrome (OTS)?

A

decrease

61
Q

What are the neural effects of acute fatigue?

A

Altered neuron function

62
Q

What are the neural effects of functional overreaching (FOR)?

A

altered motor unit recruitment

63
Q

What are the neural effects of non-functional overreaching (NFOR)?

A

decreased motor coordination

64
Q

What are the effects on skeletal muscle during the nonfunctional overreaching (NFOR) stage of overtraining?

A

altered excitation-contraction coupling

65
Q

What are the effects on skeletal muscle during the overtraining syndrome stage of overtraining?

A

decreased force production

66
Q

What are the metabolic effects during the nonfunctional overreaching (NFOR) stage of overtraining?

A

Decreased muscle glycogen

67
Q

What are the metabolic effects during the overtraining syndrome stage of overtraining?

A

decreased glycolytic capacity

68
Q

What are the cardiovascular effects during the nonfunctional overreaching (NFOR) stage of overtraining?

A

Increased resting heart rate and blood pressure

69
Q

What effects on the Immune system occur during the nonfunctional overreaching (NFOR) stage of overtraining?

A

altered immune function

70
Q

What effects on the Immune system occur during the overtraining syndrome (OTS) stage of overtraining?

A

sickness and infection

71
Q

What effects to the endocrine system happen during the functional overreaching stage of overtraining

A

altered sympathetic activity and hypothalmic control

72
Q

What effects to the endocrine system happen during the non-functional overreaching stage of overtraining

A

altered hormonal concentrations

73
Q

What psychological effects are there during the non-functional overreaching (NFOR) stage of overtraining?

A

mood disturbances

74
Q

What psychological effects are there during the overtraining syndrome stage of overtraining?

A

emotional and sleep disturbances

75
Q

How long does the acute fatigue phase of overtraining last?

A

Days

76
Q

How long does the functional overreaching (FOR) phase of overtraining last?

A

days to weeks

77
Q

how long does the nonfunctional overreaching (NFOR) phase of overtraining last?

A

Weeks to months

78
Q

How long is the overtraining syndrome phase of overtraining?

A

Months or more

79
Q

What performance improvements occur following anaerobic for muscular strength?

A

People get stronger and muscle fiber types transition from IIx to IIa. the muscles can last longer at the same power.

80
Q

What percent is peak power maximized in the squat and power clean?

A

56% & 80%

81
Q

What percent range is peak power output maximized during the ballistic bench press throw

A

46%-62%

82
Q

What performance improvements occur following anaerobic for local muscular endurance?

A

fiber type transitions from type IIx to IIb, increased mitochondrial and capillary numbers, buffering capacity, resistance to fatigue and metabolic enzyme activity

83
Q

What performance improvements occur following anaerobic for body composition?

A

increase of fat free mass, daily metabolic rate and energy used during exercise. Also a decrease in body fat.

84
Q

Can anaerobic training improve flexibility?

A

Potentially

85
Q

Can anaerobic (Heavy resistance) training improve aerobic capacity for untrained individuals?

A

Slightly. From 5% to 8%

86
Q

Can anaerobic (Heavy resistance) training improve aerobic capacity for trained individuals?

A

It does not seem to have any significant affect.

87
Q

What type of anaerobic training has been show to increase aerobic capacity (VO2 max?)

A

Circuit training using high volume and short rest periods

88
Q

What motor performances are improved by resistance training?

A

Running economy, vertical jump, sprint speed, tennis serve velocity, swinging and throwing velocity and kicking performance

89
Q

What is the ventilatory equivalent?

A

the ratio of air ventilated to oxygen used by the tissues

90
Q

What is the rate-pressure product?

A

heart rate x systolic blood pressure

91
Q

What two type of cartilage are significant in relation to physical activity?

A

hyaline cartilage and Fibrous cartilage.

92
Q

Where is hyaline cartilage found?

A

On the articulating surfaces of bones

93
Q

Where is fibrous cartilage found?

A

In the intervertebral disks of the spine and at the junctions where tendons attach to bone

NSCA CSCS Self Study (2 decks)

Brainscape helps you reach your goals faster, through stronger study habits.
© 2024 Bold Learning Solutions. Terms and Conditions