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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)

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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

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3
Q

List some different anaerobic training modalities

A

Resistance training, plyometric drills, speed agility and interval training

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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

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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

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6
Q

What percent of muscle tissue is activated in untrained individuals?

A

71%

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7
Q

The functional unit of the neuromuscular system is?

A

The motor unit

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8
Q

A motor unit consists of what two parts?

A

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

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9
Q

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

A

10

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10
Q

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

A

100

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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)

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12
Q

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

A

Less activation

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13
Q

What is the exception to the size principle called?

A

Selective recruitment

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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

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15
Q

What is the neuromuscular junction?

A

It is the interface between the nerve and skeletal muscle fibers

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16
Q

What’s another name for the myotatic reflex?

A

Stretch reflex

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17
Q

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

A

19%, 55%

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18
Q

cross-education is…

A

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

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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

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20
Q

Bilateral facilitation is an increase in?

A

Voluntary activation of the agonist muscle groups

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21
Q

Hypertrophy is the

A

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

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22
Q

What are the two contractile proteins?

A

Actin and myosin

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23
Q

List two structural proteins

A

Titin and nebulin

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24
Q

List the seven different muscle fiber types

A

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

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25
Pannate muscle has fascicles that attach _______ to its tendon
Obliquely
26
Can resistance training increase the angle of pennation?
Yes
27
Resistance training has been shown to increase…
Myofibriller volume, cytoplasmic density, sarcoplasmic reticulum and T-tubule density and sodium-potassium ATPase activity
28
Resistance training has been show to reduce ____________ and ___________ densities
Mitochondrial, capillary
29
List examples of connective tissue
Bone, tendons, ligaments, fascia and cartilage
30
In response to mechanical loading, ___________ migrate to the bone surface and begin bone modeling.
osteoblasts
31
osteoblasts __________ and _______ the proteins -- primarily ___________ molecules----that are deposited in the spaces between bone cells to increase strength
manufacture, secrete, collagen
32
These proteins form the ___ _____ and eventually become mineralized as calcium phosphate crystals (_________)
bone matrix, hydroxyapatite
33
What is the tough, thin outer membrane cover bones?
periosteum
34
Spongy bone is called?
trabecular
35
Compact bone is called?
cortical
36
The term minimal essential strain refers to?
the threshold stimulus that initiates new bone formation
37
Bone mineral density (BMD) is?
quantity of mineral deposited in a given area of bone
38
Specificity of loading demands the use of exercises that ....
directly load the particular region of interest of the skeleton
39
What is osteoporosis?
It is a disease in which the BMD and bone mass become reduced to critically low levels
40
Anaerobic training programs that have the objective to stimulate bone growth need to incorporate what different factors?
Specificity of loading, speed, direction of loading, sufficient volume, appropriate exercise selection, progressive overload and variation.
41
exercise selection is critical when one is trying to elicit maximal ____ ______
osteogenic stimuli
42
What is structural exercise? And give some examples of structural exercise.
Exercises that load the the spine directly and involve core stabilization. Back Squat, Power Clean.
43
Progressive overloading is?
Progressively placing greater than normal demands on the exercising muscle.
44
Stress fractures are?
microfractures in bone due to structural fatigue
45
What are the components of mechanical load which stimulate bone growth?
intensity, speed, direction and volume
46
How can athletes stimulate bone growth?
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
The primary structural component of all connective tissue is?
collagen
48
Type I collagen is for .... ?
bone, tendon and ligaments
49
Type II collagen is for ... ?
cartilage
50
Procollagen is the parent protein of?
Collagen?
51
Cross-linking is?
the ability of collagen fibers to form strong chemical bonds with adjacent fibers
52
What are the elastic fibers in ligaments called?
elastin
53
tendon stiffness describes?
The relationship between the amount of force exerted on the tendon and how much its length changes
54
How can athletes stimulate connective tissue adaptation for tendons, ligaments and fascia?
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
How can athletes stimulate connective tissue adaptation for cartilage?
Use moderate intensity exercises and a wide variety of them with the force being applied throughout the full range of motion.
56
What does detraining refer to?
loss of the gained physical adaptations and performance after stopping anaerobic exercise or a decrease in training volume.
57
What is the performance effect of acute fatigue?
no effect or increase
58
What is the performance effect of functional overreaching? (FOR)
temporary decrease and then returns to baseline
59
What is the performance effect of non-functional overreaching? (NFOR)
Stagnation or decrease
60
What is the performance effect of overtraining syndrome (OTS)?
decrease
61
What are the neural effects of acute fatigue?
Altered neuron function
62
What are the neural effects of functional overreaching (FOR)?
altered motor unit recruitment
63
What are the neural effects of non-functional overreaching (NFOR)?
decreased motor coordination
64
What are the effects on skeletal muscle during the nonfunctional overreaching (NFOR) stage of overtraining?
altered excitation-contraction coupling
65
What are the effects on skeletal muscle during the overtraining syndrome stage of overtraining?
decreased force production
66
What are the metabolic effects during the nonfunctional overreaching (NFOR) stage of overtraining?
Decreased muscle glycogen
67
What are the metabolic effects during the overtraining syndrome stage of overtraining?
decreased glycolytic capacity
68
What are the cardiovascular effects during the nonfunctional overreaching (NFOR) stage of overtraining?
Increased resting heart rate and blood pressure
69
What effects on the Immune system occur during the nonfunctional overreaching (NFOR) stage of overtraining?
altered immune function
70
What effects on the Immune system occur during the overtraining syndrome (OTS) stage of overtraining?
sickness and infection
71
What effects to the endocrine system happen during the functional overreaching stage of overtraining
altered sympathetic activity and hypothalmic control
72
What effects to the endocrine system happen during the non-functional overreaching stage of overtraining
altered hormonal concentrations
73
What psychological effects are there during the non-functional overreaching (NFOR) stage of overtraining?
mood disturbances
74
What psychological effects are there during the overtraining syndrome stage of overtraining?
emotional and sleep disturbances
75
How long does the acute fatigue phase of overtraining last?
Days
76
How long does the functional overreaching (FOR) phase of overtraining last?
days to weeks
77
how long does the nonfunctional overreaching (NFOR) phase of overtraining last?
Weeks to months
78
How long is the overtraining syndrome phase of overtraining?
Months or more
79
What performance improvements occur following anaerobic for muscular strength?
People get stronger and muscle fiber types transition from IIx to IIa. the muscles can last longer at the same power.
80
What percent is peak power maximized in the squat and power clean?
56% & 80%
81
What percent range is peak power output maximized during the ballistic bench press throw
46%-62%
82
What performance improvements occur following anaerobic for local muscular endurance?
fiber type transitions from type IIx to IIb, increased mitochondrial and capillary numbers, buffering capacity, resistance to fatigue and metabolic enzyme activity
83
What performance improvements occur following anaerobic for body composition?
increase of fat free mass, daily metabolic rate and energy used during exercise. Also a decrease in body fat.
84
Can anaerobic training improve flexibility?
Potentially
85
Can anaerobic (Heavy resistance) training improve aerobic capacity for untrained individuals?
Slightly. From 5% to 8%
86
Can anaerobic (Heavy resistance) training improve aerobic capacity for trained individuals?
It does not seem to have any significant affect.
87
What type of anaerobic training has been show to increase aerobic capacity (VO2 max?)
Circuit training using high volume and short rest periods
88
What motor performances are improved by resistance training?
Running economy, vertical jump, sprint speed, tennis serve velocity, swinging and throwing velocity and kicking performance
89
What is the ventilatory equivalent?
the ratio of air ventilated to oxygen used by the tissues
90
What is the rate-pressure product?
heart rate x systolic blood pressure
91
What two type of cartilage are significant in relation to physical activity?
hyaline cartilage and Fibrous cartilage.
92
Where is hyaline cartilage found?
On the articulating surfaces of bones
93
Where is fibrous cartilage found?
In the intervertebral disks of the spine and at the junctions where tendons attach to bone

NSCA CSCS Self Study (2 decks)

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