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CSCS > Chapter 5 > Flashcards

Chapter 5 Flashcards

1
Q

What are the nervous system’s adaptations to anaerobic training?

A

Increased agonist recruitment, neuronal firing rates, and improved synchronization of neuron firing. Also inhibition of GTO

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2
Q

What happens at the motor cortex during challenging efforts?

A

Increased activity

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3
Q

What is the anaerobic alactic system?

A

Phosphagen system

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4
Q

What is the anaerobic lactic system?

A

Glycolytic system

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5
Q

What advantage does Estim provide?

A

Allows for 100% muscle fiber recruitment, better than voluntary.

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6
Q

Where do neuronal contributions to strength gains come from?

A

Increased firing rate, increased recruitment of motor neurons, improved synchronization of motor unit firing.

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7
Q

What is the size principle?

A

Smaller, low threshold motor units must be recruited before larger, high threshold.

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8
Q

What happens to excitability after initial recruitment?

A

Once a motor unit is recruited, it takes less activation for subsequent recruitments.

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9
Q

What is selective recruitment?

A

Exception to the size principle. In cases where high power ballistic movements are required, you may skip to high threshold motor units. For explosive exercise.

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10
Q

What is the relationship between muscle size and required neural input to move a given load?

A

As muscle size increases, required neural input decreases.

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11
Q

What does anaerobic training do to the NMJ?

A

Anaerobic training induces beneficial morphological changes at the NMJ, conducive to enhanced transmission of neurotransmitters.

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12
Q

What is the myotatic reflex and how does anaerobic training impact it?

A

Same as stretch reflex, force potential increases with anaerobic resistance training.

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13
Q

What does an increased EMG signal imply?

A

Increased neuromuscular activity.

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14
Q

What leads to initial strength gains?

A

Nervous system adaptations which occur prior to hypertrophy.

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15
Q

How can athletes who hit training plateaus break past plateaus in strength gains?

A

Add variety to restimulate nervous system adaptations.

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16
Q

What is cross education?

A

If one limb is injured, training the contralateral limb still improves the strength of the injured limb via nervous system adaptations.

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17
Q

What is a bilateral deficit?

A

In untrained, the sum force of two unilateral contractions is greater than the force produced from a bilateral contraction.

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18
Q

What is bilateral facilitation?

A

In trained individuals, force from bilateral contraction is greater than the sum of unilateral contractions

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19
Q

How does anaerobic training impact antagonist muscles?

A

Decreases their activity during strength exercises, but increases their activity during sprints and plyos.

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20
Q

What changes occur in muscle as a result of anaerobic training?

A

Hypertrophy, proliferation of growth stimulating proteins in response to muscle deformation.

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21
Q

What role does inflammation play in muscle remodeling?

A

Stimulates protein turnover in response to damage that leads to long term hypertrophic adaptations.

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22
Q

What determines the degree of hypertrophy?

A

Training stimulus variables, genetics.

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23
Q

Does hyperplasia occur in humans?

A

Probs not.

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24
Q

Which type of muscle fiber is more apt to hypertrophy?

A

Type II > Type I

25
Q

List the fiber types from most to least oxidative?

A 
Type I
Type Ic
Type IIc
Type IIac
Type IIa
Type IIax
Type IIx
26
Q

What determines an individuals concentrations of muscle fiber types?

A

Genetics

27
Q

What types of muscle fibers can change types?

A

Type IIx can shift to a more oxidative Type IIa and vice versa, depending on anerobic vs aerobic training stim

Shift from Type IIa->x includes change in myosin heavy chain.

28
Q

What can happen to pennation angle with anaerobic training?

A

Increases

29
Q

What are some cellular level changes that occur at the muscle in response to anaerobic training?

A
  • Increased myofibrillar volume?
  • Increased cytoplasmic density
  • Increased SR and T-Tubule density
  • Increased NaK ATPase activity
  • Decreased mitochondrial density due to increased muscle volume
  • Decreased resting pH in blood and muscle which increases tolerance to this
  • Increased storage capacity for ATP and CP
30
Q

What happens at bone in response to anaerobic training stimuli?

A

Osteoblast migration to outside of bone for remodeling, trabecular bone responds more quickly than cortical bone.

31
Q

What is minimal essential strain?

A

Minimal stim required to stimulate bone formation in area being strained. Results in increased bone mineral density.

32
Q

What is specificity of loading?

A

Bone that is stressed is the only bone which responds. Relies on speed, direction, volume, and variation in loading.

33
Q

What type of anaerobic exercise is best for stimulation of bone?

A

Structural exercises which load the axial skeleton and hit multiple joints.

34
Q

What is the primary component of all connective tissue?

A

Collagen, which comes from procollagen

35
Q

What is a microfibril?

A

Parallel arrangement of filaments.

36
Q

What is the metabolic demand for connective tissue?

A

Low. Limited blood flow.

37
Q

What is a primary response of tendons to anaerobic resistance training?

A

Increased stiffness.

38
Q

What are some typical responses of connective tissue to anaerobic resistance training?

A
  • Increased collagen diameter
  • Increased number of cross links within fibers
  • Increased number of collagen fibers
  • Increased density of collagen
39
Q

What are the roles of cartilage?

A

Smooth articulating surface for joints, shock absorption at joints, attachment point for connective tissue.

40
Q

How does cartilage get oxygen and nutrients?

A

Synovial fluid, due to limited blood supply.

41
Q

What are some cardiovascular responses to anaerobic exercise?

A

-Increased HR, SV, CO, BP, Blood flow to working muscles.

42
Q

What happens acutely to local muscular blood flow during heavy lifting?

A

Decreases due to contractions, but bounces back due to reactive hyperemia at rest.

43
Q

What are some chronic cardiovascular changes to anaerobic training?

A

No change in resting HR, decreased resting BP, increased size of LV wall but not chamber size, decreased cardiovascular response to submax load

44
Q

What is the rate pressure product?

A

heart rate x systolic BP. Measures heart work.

45
Q

What occurs with respiration in response to anaerobic training?

A

Increased tidal volume and decreased respiration rate in response to max exercise.

46
Q

What is the relationship between aerobic endurance and anaerobic resistance training?

A

Aerobic interferes with anaerobic gains, but heavy resistance can help with aerobic endurance performance via recruitment of Type IIx fibers in sport specific musculature with appropriate exercises.

47
Q

What does concurrent aerobic and anaerobic training do to power?

A

Decreases power development.

48
Q

What is overtraining syndrome?

A

Long term detriments in performance with or without physiological and/or psychological signs, as a result of accumulated training stresses.

49
Q

What is the recovery time for overtraining syndrome?

A

Weeks to months.

50
Q

What is the difference between nonfunctional overreaching and functional overreaching?

A

Functional is short term, recovers in days to weeks, and may be part of a taper for supercompensation. No other signs or symptoms besides performance detriment.

Nonfunctional is long term, and causes performance detriment in addition to biological, neurochemical, and hormonal signs.

51
Q

What are the types of overtraining?

A

Sympathetic: increased sympathetic activity at rest.

Parasympathetic: increased parasympathetic activity at both rest and activity.

52
Q

What causes overtraining?

A

Too rapid of a rate of progressive overload. Varies amongst individuals.

53
Q

Is the testosterone/cortisol ratio a good marker for overtraining?

A

Nope

54
Q

Are psychological signs such as depression common in OTS?

A

No.

55
Q

What is detraining?

A

Decrease in performance related physiological adaptations due to the removal of training stresses.

Principle of reversibility.

56
Q

How soon does detraining from anaerobic training occur in trained individuals?

A

2 weeks

57
Q

How soon does overtraining begin with recreationally trained athletes?

A

~6 weeks

58
Q

Does strength return rapidly when training begins again?

A

Yes, and you never fall to below pretraining levels.

59
Q

When doe muscle fiber types begin to change in response to detraining?

A

8 weeks

CSCS (7 decks)

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